Jogged a mile on TM
5 miles on the stationary bike.
Sunday
Warm up 1 mile run, dislocates, Push ups, foam roll body
40 DB X 21 X Curls
40 DB X 21 X Military Press
40 DB X 21 X Lunges
40 DB X 18 X Curls
40 DB X 18 X Military Press
40 DB X 18 X Lunges
40 DB X 15 X Curls
40 DB X 15 X Military Press
40 DB X 15 X Lunges
40 DB X 12 X Curls
40 DB X 12 X Military Press
40 DB X 12 X Lunges
40 DB X 9 X Curls
40 DB X 9 X Military Press
40 DB X 9 X Lunges
40 DB X 6 X Curls
40 DB X 6 X Military Press
40 DB X 6 X Lunges
40 DB X 3 X Curls
40 DB X 3 X Military Press
40 DB X 3 X Lunges
18 minutes and change
Back Squat BB style, narrow stance high bar full squat ATG
235 X 5 X 10
Front squat
235 X 1 X 5
Done legs and body are trashed.
Monday
Warm up 400 meter row, dislocates, Push ups, foam roll body
Floor Press
135 X 3 X 5
185 X 2 X 5
205 X 1 X 5
235 X 1 X 5
Military Press
135 X 2 X 5
155 X 1 X 5
165 X 1 X 5
185 X 1 X 5
205 X 1 X 3
Done still tired from yesterday
Wednesday
Warm up 1 mile run, dislocates, Push ups, foam roll body
Bear complex= Power Clean, Military press, Back Squat, Behind the neck Push Press
200 meter run
135 X 3 Bear Complex
200 meter run
135 X 6 Bear Complex
200 meter run
135 X 9 Bear Complex
200 meter run
135 X 12 Bear Complex
18 minutes
I’m kind of surprised your shoulder lets you do Behind the neck Push Press.
[quote]doogie wrote:
I’m kind of surprised your shoulder lets you do Behind the neck Push Press.[/quote]
Past year really working on the ROM and rehabing the shoulder has helped. I still will not do pullups or dips, cause for some reason that really flairs the shoulder up.
Also it was only 135 so not that heavy a weight.
Thursday
Warm up 600 meter row, dislocates, Push ups, foam roll body
Tabata 20/10
53 KB X 4 rounds X 8 right arm Clean
53 KB X 4 rounds X 8 Left arm Clean
53 KB X 4 rounds X 5 right rotation Halo
53 KB X 4 rounds X 5 left rotation Halo
53 KB X 8 rounds X 8 KB swing
BW X 8 rounds X 7 Sit ups
[quote]Derek542 wrote:
Wednesday
Warm up 1 mile run, dislocates, Push ups, foam roll body
Bear complex= Power Clean, Military press, Back Squat, Behind the neck Push Press
200 meter run
135 X 3 Bear Complex
200 meter run
135 X 6 Bear Complex
200 meter run
135 X 9 Bear Complex
200 meter run
135 X 12 Bear Complex
18 minutes[/quote]
The bear complex must have really started to suck after the 6 rep set. Any cleans over 5 reps are no fun. And after a 1 mile run. No thank you.
[quote]ecogenx wrote:
[quote]Derek542 wrote:
Wednesday
Warm up 1 mile run, dislocates, Push ups, foam roll body
Bear complex= Power Clean, Military press, Back Squat, Behind the neck Push Press
200 meter run
135 X 3 Bear Complex
200 meter run
135 X 6 Bear Complex
200 meter run
135 X 9 Bear Complex
200 meter run
135 X 12 Bear Complex
18 minutes[/quote]
The bear complex must have really started to suck after the 6 rep set. Any cleans over 5 reps are no fun. And after a 1 mile run. No thank you.[/quote]
Yea that was about the time I was sucking wind it was supposed to be a 15 minute as many rounds as possible. But I was about 2 complexes into the 12 reps when the time was up, I dont follow what the “group” is doing and just finished it up.
[quote]Derek542 wrote:
Horny as a 19 year old: check
[/quote]
I’m horny for a 19 year old: chick.
Saturday
Warm up 600 meter row, dislocates, Push ups, foam roll body
200 meter run
55 DB X 7 Man makers
70 KB X 11 Goblet Squats
200 meter run
55 DB X 7 Man makers
70 KB X 11 Goblet Squats
200 meter run
55 DB X 7 Man makers
70 KB X 11 Goblet Squats
200 meter run
55 DB X 7 Man makers
70 KB X 11 Goblet Squats
25 minutes and change
You have some crazy conditioning work. I got you down on my Zombie Apocalypse Survivor Compound “admit” list.
[quote]jjackkrash wrote:
You have some crazy conditioning work. I got you down on my Zombie Apocalypse Survivor Compound “admit” list. [/quote]
Lol. Awesome, I am a great shot if I do say so myself.
Is it safe to google Man Maker ?
Sunday
Warm up 1 mile run, dislocates, foam roll body
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 5
245 X 1 X 5
275 X 1 X 5 yea baby
Back Squat
245 X 3 X 10
Done
275 x5
nice work
I hate you
Monday
Warm up 1 mile run, dislocates, foam roll body
Floor press
135 X 3 X 5
185 X 2 X 5
205 X 1 X 5
215 X 1 X 5
235 X 1 X 5
Military
135 X 1 X 5
155 X 1 x 5
165 X 1 X 5
185 X 1 X 5+= 7.5 got a cramp in my fucking jaw locking out #8 lol
DB Bench
85 X 3 X 8
MP with fat Gripz
135 X 3 X 8
Blue band pull aparts
3 X 10
[quote]zerocharisma wrote:
275 x5
nice work
I hate you [/quote]
Thanks I am getting ready.
How’s the wrist been? Wasn’t it starting to give you trouble again?
[quote]ecogenx wrote:
How’s the wrist been? Wasn’t it starting to give you trouble again?[/quote]
I have some chronic swelling that will just take a long time to heal. So I wear wrist wraps for most lifts now, plus I have a cheap one that I wear every night when I get home to help with compression. Not much more I can do.