nice shake
.5 banana
scoop protein
cup milk
3 cup spinach
some ice
mmm
Conditioning Day:
Agile 8 and stretching in morning.
Walk 3 miles.
Bike around 3 miles.
Attempted to run a mile with friend. Failed halfway while he raced to the finish line. I then grew some balls and went to try again. Did it in 6:54. First time ever in my life doing this and was dehydrated and sore.
Then I played spikeball very competitively for a loong time.
Got my head shaved cuz my Dad wanted me to do it cuz he did it for fun.
Suits you.
Following you for the parkour.
tweet
1 Like
Ok, Iām chilling all day today and eating broccoli and beef. Everything is sore and hurts. Mobility time.
1 Like
Worked out with friend. His bench is about 20lb in front of mine (1RM), but squat and dead are both around 50lbs behind me, interesting situation we have here. Heās been bringing those two up though, so looking good.
Bench and Squat:
Pull-ups
-BW x 3 x 7
Agile 8 stuff
Stretching
Dynamic
-vertical jumps (actually feel like they are getting way higher)
-horizontal jumps
Bench
-Bar x 10
-115 x 5
-125 x 5
-145 x 1
-145 x 9 (5+ pr set at 85%)
Squat (beltless, this was fricken ez and I went dEEEEp)
-45 x 5
-135 x 5
-205 x 1
-225 x 5 x 5
RDL (only straps, no belt)
-135 x 10
-195 x 3 x 8
BB Rows
-135 x 3 x 10
EZ-bar curl
-50 (on bar) x 8
-50 x 6
-50 x 6
done
Bench is going up brothers. Iām liking this. Squating deep feels niceee. I wanna do more flips hopefully will do some today.
https://www.instagram.com/p/B-77-oDH0C9/ todayās session
Conditioning
Agile 8
More stretching
Warmup
-Bounds
-Shuffles
-Light jog
-Skips
Sprints
-back and forth the mail boxes on my street, walk back for rest
200 pushups
Was on my feet for most of the day.
Edit: I was incredibly slower than I usually am on my sprints, legs just werenāt moving. They felt like rocks.
Press and Deadlift:
Agile 8
More Stretching stuff
Bounds across the lawn x 3
Vertical jumps x 5
Horizontal jumps x 5
OHP
-45 x 8
-65 x 5
-85 x 5
-95 x 5
-110 x 1
-110 x 9 (85% 5+ pr)
Deadlift (beltless)
-135 x 5
-205 x 5
-235 x 5 x 5
Incline BB Bench
-135 x 10
-140 x 8
-140 x 5
-140 x 6
Front Squat (this felt really bad today so I did volume back squats instead)
-135 x 1
-185 x 1
Back Squat
-205 x 2 x 10
-205 x 10 (beltless)
A. DB Preacher Curls (on incline of bench)(one hand at a time)
-25 x 3 x 10
B. Either
-35 x 15 plate curl
-25 x 20 overhead plate raise
eating time
Nutrition for today
-1tsp fish oil
-multivitamin
-1 cup oats
-1 massive spoon pb
-1 cup milk
-2 tortillas
-6.5 oz chicken (raw weight)
-homemade pico de gallo
-some yogurt dressing
-pink rosa monster (the best one)
-1.5 cups milk
-bowl of cereal
-some grapes
-some mike and ikes
-1 scoop protein
-1 cup milk
-5g creatine
-8oz (raw weight) 93% ground beef
-2 cups pasta
-2 cups broccoli
-ketchup
-hot sauce
-1 cup oats
-1 massive spoon pb
-1 cup milk
-some strawberries and blueberries
~3500 calories
protein overdose: 240g
Agile 8 and other stretching.
Was gonna sprint or run, but was too sore.
5-mile walk instead of sprints.
Flips after I got back. Didnāt eat enough so no motivation or power.
unproductive session from yesterday
Agile 8
More stretching
Karaokes
Skips
Light jog
Sprints
10 mile bike
On my feet for most of the day. Also competitive spikeball. Iām gonna lift tomorrow, because my friend couldnāt make it today.
4200 calories today
I screwed up. 5 hours of sleep straight into 5 hour car drive straight into squats.
Little food. A lot of technique errors on my squatsā¦
Agile 8
Dynamic Jumps
Squats
-45 x 10
-45 x 10
-45 x 10
-135 x 5
-205 x 1
-255 x 1
-280 x 2 (1+ at 95%, the first reps were fast and then i hit a crazy sticking point 3/4 of the way up and knees caved, all went down hill from there, tried 2 more timesā¦)
-280 x 2
-280 x 1
Bench Press (bar pause on chest)
-135 x 5
-145 x 4 x 5
BB Rows
-135 x 5 x 10
Romanian DL
-205 x 10
-205 x 10
-205 x 8
Skullcrushers
-55 x 12
-55 x 10
-55 x 8
depression
Deadlifts and OHP
Agile 8
Dynamic Jumps
Deadlifts
-135 x 5
-205 x 5
-255 x 1
-275 x 1
-300 x 1
-300 x 5 (95% rep pr)
OHP
-100 x 5 x 5
Incline Bench
-145 x 7
-145 x 7
-145 x 4
-135 x 9
Overhead Carry (around 30 yards or so maybe less or more idk)
-90lb up and down lawn (SS)
āSprint up and down lawn (SS)
One Arm Preacher Curls
-25 x 10
-25 x 2 x 8
Plate Curls
-35 x 2 x 8
-My lower back is super sore for the first time in a long time. I used to flips a lot more when I weighed 215 lbs, but stopped cuz of real sports and weights. Now I get super sore from doing them, getting used to it. May or may not have hindered my deadlifts.
-Over head carries are super fun and hard, had a difficult time picking my arms up after.
Weight so far: 148-154ish (from start of log to now)
Conditioning Day and decided to do an ab workout
Weighed in at 156 Iām pretty sure (didnāt use the bathroom this morning, but boy did I go after breakfast)
Lots a stretching in the morning (felt stiff, felt pretty loose afterwards)
Agile 8
5 round of carry object across lawn (lengthwise) along the side of my house, sprint back and carry next object, repeat untill all objects are carried to other side of lawn and repeat whole cycle backwards. Rest 30-90 seconds.
Objects carried:
-95lb BB overhead carry
-85lb EZ-bar Zercher carry
-45lb plate each hand
-40lb water softener bag (on a second thought I should have put the water softener along with some more weight plates into a duffel and then carried it around, next time ig)
Ab workout (all one giant set except plank):
-Lying leg raises 4 x 10-15
-Ab rollout 3 x 10
-Side bend 45lb plate 4 x 10
-Plank 3 x 1 min
Then I tried to run a mile cuz Iām out of aerobic shape, lactic acid burned my legs and I couldnāt breath so I split it into half-miles. My lower back was also crazy sore, the impact every step was breath-impairing lol.
Part 1:
3 min 45 sec
Part 2:
4 min
Gonna make 1 mile runs a conditioning day thing so I wonāt die of heart issues later on 
.
Bench and Squats:
Stretched in the morning. Didnāt warm up before my workout just did some dynamic stuff, cuz I was working in with 2 friendsā¦
Dynamic
-explosive jumps
Bench
-45 x 5
-95 x 5
-135 x 3
-155 x 1
-165 x 5 (95% rep pr, rounded up from 161.5)
Squat
-135 x 5
-225 x 5 x 5
BB Row (alternated supinated and pronated grips)
-135 x 10
-155 x 10
-155 x 10
-155 x 10
-155 x 8
RDL (straps)
-205 x 3 x 10
Medium-grip BB Bench
-115 x 2 x 12
Close-grip BB Bench
-115 x 9
Pretty happy with this workout. Canāt wait to start part 2 of Beyond 5/3/1 next week. Prs on bench, RDL, and BB rows.
Lil photo shoot after lolā¦checkup to make sure im not too fat yet
Conditioning Day
Did work at new house construction. Carried a ton of flooring. Dad almost got squashed by a 2500 lb pallet with boxes on it cuz the delivery guy messed up taking it out the truckā¦thank God just an extremely swollen forearm and bruised lower back.
Run/Walk (5 miles)
-ran around 2 miles at intervals at 70%-80% top speed
-walked the other 3 miles
Flips (joked around with my younger siblings on the trampoline)
-backflip holding youngest brother x 5
-backflip holding youngest sister x 1
-backflip holding 2nd youngest brother x 3
Was on my feet for most of the day and had an Ultra Sunrise Monsterā¦MMMmmmmā¦