Thanks man! I think with a little planning they could be modified for either lower volume higher conditioning or greater load, lower reps etc.
1 Like
Part 1: 5 rounds
8-10 deadlifts with 3 sec eccentric
30 sec rest
1 min max chins, strict then kipping once failure
Rest two mins
Part 2: 5 rounds
5 front squats, 3 sec ECC
1 min max Russian twist 20kg dumbbell
2 min rest
Part 3: 21-15-9-die
Deadlifts
Burpee box jump overs
I don’t even want to talk about it.
Today is a low carb day, however after that workout I’ll be taking in most of my carbs in breakfast and lunch, with basically only trace the rest of the day
3 Likes
Low carb day not too bad. Hit my macros so far
Just dinner and a protein shake before bed to go.
Will be hitting around 110/185/145 C/P/F on low days
1 Like
Saw this mind set challenge from Brian Alsruhe (Alpha on here) and it made me think of you it is 8 rounds of barbell complex done tabata style. It looks like 40 mins of hell !! It made me think of you !!
2 Likes
You’re eating more than me. What have I done to my metabolism???
Due to the fact that I hate myself, I’ve dropped my high day to 2800 and my low day to 2300 calories. I failed to hit my low day of carbs yesterday but I was at least close. I’m not sure how I’m going to cram in all of my carbs today. It’s strange to have to try. I might just eat bagels later.
2 Likes
Today was tough, no movements that I’m particularly great at, so the sadist in me loved it
Part 1: 5 rounds
10 strict press
Max toe to bar unbroken
Rest 90 seconds
Part 2: 16 min EMOM
Odds: 15 burpees
Evens: 6 DB push press per side (add a rep each round)
Part 3: 2 rounds
50 lateral raise
50 front raise
Max reps unbroken heavy DB shrugs
Rest two minutes
2 Likes
Today was
Part 1: every 4 minutes for 20 mins complete
10 CG bench press
500m row
Part 2: 3 rounds
15-20 incline db press
Max floor db flys W straight arms
Rest 2 min
Part 3: 4 rounds
1 min weighted plank
1 min rest
1 Like
I know you’re like two days in, but do you notice a difference in your weight on low carb days vs high carb days?
I was 210.8 yesterday (after my first successful low carb day). I was 212.6 this morning with yesterday being my high carb day. I was not surprised at all. I’m getting to the point where I can tell a legit weight vs a carb depleted weight.
1 Like
I’m due for a high carb day tomorrow so I’ll let you know.
There’s usually an initial water dumb when dropping carbs for me so probably that’s it?
1 Like
Today
Part 1: 5 rounds
10 BB lunge (5 per side heavy)
10 RFE deadlifts each side
Rest two minutes
Part 2: 20 min amrap
5 chin
10 pushup
15 squat
The RFE dead’s were nasty
1 Like
I forgot about these! I saw him doing them on Instagram and thought they looked pretty good. I’ve learned that heavy single leg work can put some sketchy pressures on my hip sockets. I have to be careful to train and not destroy myself. I’m sure there are no good things that come as a result of doing a single leg 1RM.
2 Likes
Honestly this sounds like one of the worst things I’ve seen you do so far.
1 Like
It snuck right up on me after about three rounds
1 Like
@flappinit the deadlift/burpee box jump overs were the worst thing I’ve ever done. I’ll be happy if I never see them again
2 Likes
I think the worst bodyweight workout I ever did was when my sgt in the Marines put us through the Leg Blaster workout. 20 squats, 20 lunges, 20 jumping squats, 20 jumping lunges (switching stance midair) is 1 rep. 20 reps total for 400 of each.
2 Likes
That’s a whole lotta nope
After talking to @Frank_C about HIIB, I’m all in on this.
You’ve done some great work.
I like the conditioning and building aspect evident in your logs (and pics).
1 Like
Today was fun as fuck
Part 1: 10 min EMOM
5 muscle snatch
Part 2: 5 rounds
2-3 strict db press HEAVY
400m run
2 min rest
Part 3: for time and quality
100 tricep extension
Then
100 BB curl
3 sec ECC each rep
2 Likes
That looked great until I saw the 3 sec negatives at the end.
1 Like
I was using an empty barbell and it felt like it weighed a metric tonne
1 Like