Thursday- Shoulders
High volume throughout the day of:
Giant set 1 (outside)
25lb bells
10 strict clean & press
10 presses
10 cheat lateral raises
10 rear felt flys
Giant set 2 (inside)
Increasing tension band pull aparts (grab wide for ten, move the hands in a little for another 10… up to 50 total)
one arm kb lateral swings, 35lb Bell
one arm kb clean and press
FridayMyday - arms
Buffet of:
DB curls
DB squeeze “skull crushers” (the only SC that doesn’t make my elbows bleed - sort of a neutral, very close grip BTN press)
triceps emphasis dips
curl/lever hybrids
band stuff
NOTES
feeling fresh still minus the leg soreness. Tomorrow is either going to be sled work or more stone work.
I’m neglecting abs and conditioning, so I’ll need to bring that back into rotation. I am in excellent condition right now, but complacency is a bitch that’s going to creep up and bite me like a rattler in a sand dune.
NOTES
On hour 35 of my fast. Definitely felt the tank a little more empty this morning.
I guess it’s been a long time since I’ve done arm-over-arm with a shipping rope. My hands are shredded right now, and covered in blisters/weakness bubbles, but my lats have a pretty nice pump going on.
Haha. I had a little too much sauce and junk food this weekend and have been planning on doing this long fast about once per quarter, so I felt like this was the right time. I’m shooting for about 60 hours, Which should make leg day a pretty crappy experience tomorrow.
SSB (EliteFTS SS Yoke) squats
65 x 3
155 x 3
190 x 3
215 x 3
245 x 3
205 x 5
230 x 3
255 x 8 (est fatigued max of 322)
175 x 5
205 x 5
230 x 10
NOTES
Broke my fast at 0600 at 58 hours, and trained at 0700. I decided to try out Spinal Tap with a conservative training max of 270.
Last night some crazy symptoms began popping up: insomnia, hyperactivity, gut distress and very strange vivid dreams. I did my best to remedy with melatonin (sleep) and psyllium husk + salt and potassium, but what my body really wanted was food. I weighed in at a whopping 175.5lbs before bed, down from 180.
I’m actually pretty pleased that my fatigued max is within the ballpark of my non-fatigued max for the SSB! Going to work in assistance throughout the day like I always do (I just don’t log it).
Ooh, I was riding the struggle bus last night for sure. I’d say about a gallon of water a day, but I also drank quite a bit of black coffee, tea and toward the end there pickle juice, olive juice, picked jalapeño juice - my body was just screaming for sodium.
I also took my daily vitamin regimen which includes Alpha Male, creatine, magnesium, ashwaganda and 5-HTP.
Treated myself to a Whataburger breakfast burger meal before the gym this morning as a celebration:
No regrets - that there is probably among the top three most delicious burgers ever made: bacon, hash browns, egg, cheese and I think thousands island dressing. I do want another now that I’m thinking about it lol.
@jackolee@ChickenLittle
I led into it with a handful of almonds about 30 minutes prior to the breakfast burger. I definitely could’ve eaten more, but I was 15 minutes away from a squat session and there’s no mop in sight arc the gym.
NOTES
had an early morning meeting thus the afternoon session. I did some band work earlier in the day, a few overweight KB side swings and some DB muscle snatches, but my left shoulder is just feeling a bit off.
I thought doing a bunch of prehab/rehab movements to get the blood flowing would serve me better than trudging through a heavier session. Turned out to be a quality workout though, and one I’ll revisit in some form. Ended yesterday with around 3500 calories post fast.
50’ heavy backward sled drag
50’ heavy forward sled drag
100’ walking lunges, 25lbs/hand (straps)
50’ heavy backward sled drag
50’ heavy forward sled drag
100’ walking lunges, 25lbs/hand (straps)
50’ heavy backward sled drag
50’ heavy forward sled drag
100’ walking lunges, 25lbs/hand (straps)
50’ heavy backward sled drag
50’ heavy forward sled drag
100’ walking lunges, 25lbs/hand (straps)
50’ heavy backward sled drag
50’ heavy forward sled drag
100’ walking lunges, 25lbs/hand (straps)
NOTES
This workout was so much freaking harder in practice than it looks on paper. I was definitely starting to fail toward the end of those lunges. Starting to warm up again, 75* and
