did someone say anonymous gay sex?
[quote]sen say wrote:
[quote]Derek542 wrote:
our CEO is in DC.[/quote]
Is he into annonymous gay sex too (no homo)?[/quote]
lol no he is a Board Certified Occupational health Physician, but he does like whiskey and golf in Scotland
Thur Happy 4th of July
Jumped into a workout no warm up
200 meter run
95 X 10 X Thrusters
BW X 10 X Push ups
X 10 rounds no idea of time, It was FUCKING HOT outside at 9 am in Houston
Sat
500 meter row, dislocates and foam roll
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 5
245 X 1 X 5
275 X 1 X 4 (took a deep breath and something popped mid back)
Back Squat
225 X 1 X 20
Monday
1 mile run, dislocates, foam roll
Push Press
205 X 30 in 5 min
1 mile run
115 X 5 X Klokov Press then
135 X 5 X Savickas Press
Times 5 sets
1 mile run
Tues
Dislocates and foam roll
205 X 10 X Front Squat
205 X 10 X Back Squat
205 X 10 X Front Squat
205 X 10 X Back Squat
205 X 10 X Front Squat
205 X 10 X Back Squat
205 X 10 X Front Squat
205 X 10 X Back Squat
18 minutes
[quote]Derek542 wrote:
Tues
Dislocates and foam roll
205 X 10 X Front Squat
205 X 10 X Back Squat
205 X 10 X Front Squat
205 X 10 X Back Squat
205 X 10 X Front Squat
205 X 10 X Back Squat
205 X 10 X Front Squat
205 X 10 X Back Squat
18 minutes[/quote]
That looks particularly horrible. Thats four sets of ten of each in 18 minutes plus swaping lifts back and forth so you pretty much had to do that all straight through without stopping really.
[quote]JoeGood wrote:
[quote]Derek542 wrote:
Tues
Dislocates and foam roll
205 X 10 X Front Squat
205 X 10 X Back Squat
205 X 10 X Front Squat
205 X 10 X Back Squat
205 X 10 X Front Squat
205 X 10 X Back Squat
205 X 10 X Front Squat
205 X 10 X Back Squat
18 minutes[/quote]
That looks particularly horrible. Thats four sets of ten of each in 18 minutes plus swaping lifts back and forth so you pretty much had to do that all straight through without stopping really. [/quote]
Last time I did 10 sets in 22 minutes. Doogie figured it out as a squat every 13 seconds.
Lets just say that you have a little leg pump when you are done.
I stopped this time at 80 reps cause my lower back was getting a little tight.
I dont fuck around with my lower back anymore.
Awesome work man. I also particularly enjoy jerk jesusā¦ heās my favorite jesus.
[quote]Derek542 wrote:
I dont fuck around with my lower back anymore.[/quote]
And thatās why you get to lift again tomorrow, rather than living the next two weeks in agony.
[quote]Wiex wrote:
Awesome work man. I also particularly enjoy jerk jesusā¦ heās my favorite jesus.
[quote]Derek542 wrote:
I dont fuck around with my lower back anymore.[/quote]
And thatās why you get to lift again tomorrow, rather than living the next two weeks in agony.[/quote]
Yep and I am able to mount the wife and put on my shoes.
Not necessarily in that order
Letās be honest, thatās the most fun order.
As long as I can mount her thats all that matters.
No lifting today, leg DOMS to the 10th degree
[quote]Derek542 wrote:
[quote]JoeGood wrote:
[quote]Derek542 wrote:
Tues
Dislocates and foam roll
205 X 10 X Front Squat
205 X 10 X Back Squat
205 X 10 X Front Squat
205 X 10 X Back Squat
205 X 10 X Front Squat
205 X 10 X Back Squat
205 X 10 X Front Squat
205 X 10 X Back Squat
18 minutes[/quote]
That looks particularly horrible. Thats four sets of ten of each in 18 minutes plus swaping lifts back and forth so you pretty much had to do that all straight through without stopping really. [/quote]
Last time I did 10 sets in 22 minutes. Doogie figured it out as a squat every 13 seconds.
Lets just say that you have a little leg pump when you are done.
I stopped this time at 80 reps cause my lower back was getting a little tight.
I dont fuck around with my lower back anymore.[/quote]
Same here about the low back. Iāve starting really driving my lower weight reps and only āgoing heavyā for one or two reps a session. Sort of hoping that the higher reps will drive the strength gains.
Thur
Warm up 500 meter row, dislocates and foam roll
Tabata 30 sec on 10 sec off
135 X Hang Clean (10, 10, 8, 8, 6, 6, 6, 6)
24 in X Box Jump (5, 5, 5, 5, 5, 5, 5 ,5)
8 rounds
Friday
Warm up 500 meter row, dislocates and foam roll
The Brotastic
BW X 10 X Roman chair sit ups
95 X 10 X BB Curls
800 meter run
BW X 10 X Roman chair sit ups
95 X 10 X BB Curls
800 meter run
BW X 10 X Roman chair sit ups
95 X 10 X BB Curls
800 meter run
BW X 10 X Roman chair sit ups
95 X 10 X BB Curls
800 meter run
BW X 10 X Roman chair sit ups
95 X 10 X BB Curls
800 meter run
BW X 10 X Roman chair sit ups
95 X 10 X BB Curls
800 meter run
BW X 10 X Roman chair sit ups
95 X 10 X BB Curls
800 meter run
BW X 10 X Roman chair sit ups
95 X 10 X BB Curls
800 meter run
50 minutes
Shouldnāt the Brotastic have isometric bicep contractions done while looking in the mirror every round?
[quote]JoeGood wrote:
Shouldnāt the Brotastic have isometric bicep contractions done while looking in the mirror every round?[/quote]
Well I curled in the squat Rack 
But its my squat rack
Sat
Warm up 500 meter row, dislocates and foam roll
Bunch of stuff outside in stations.
Jump rope, running, sandbag carry, KB swings, Box Jumps, Tire flip etc.
Sunday
Played 3 hours of Softball, took a hard shot while I was pitching to the top of my foot. Fucking foot is all swole up and can barely walk.
Monday
Warm up 500 meter row, dislocates and foam roll
Floor Press
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
235 X 1 X 4
Military Press
135 X 2 X 5
155 X 2 X 5
165 X 2 X 5
185 X 2 X 3
Klokov Press
65 X 10
Blue Band pull aparts X 15
65 X 10
75 X 10
Blue Band pull aparts X 15
75 X 10
95 X 10
Blue Band pull aparts X 15
95 X 10