Most definitely
1 Like
11/16
Mobility day
A walking lunge 3 x
B1 rdl 50s 5x10
B2 ab pull down 5x
B3 db shrug 50 x15
C1 wood chop 5x
C2 oblique crunch 5xl
D1 iron neck
D2 HLR 3x12
11/17
40 min bike ride
Ab stuff
Bi and Tri stuff
11/21
PVC dislocates lx ball bands junk
Mobility
4x10 of the following
A walking lunge 35’s
A2 45 degree back raise
A3 ab wheel
db complex
row rdl high pull clean press squat march
35 x5 40 4x5
11/25
Mobility bands dislocates lunges etc
A1 HLR feet to bar 3x10-12
A2 rope abs
B split lunge rope twist 2x15
C walking lunge 50’s 5 trips
D1 leg extension 3x12-15
D2 seated ham curl
I ate turkey and worked too much
12/2
PVC dislocated lunges
Bridges crawls
A ab medley HLR x rope ab crunch x wood chop type. 3 x 12-15
B1 low pulley row.
B2 loaded push up +45
6x12
Stretches bullshit
bb complex p 5 reps each
70 lbs 5 rounds
RDLx row x high pull x clean press x good morning x squat
12/4/25
Mobilty stuffs
A1 smbhnohp 8 x 8-12
A2 pull up 8x 8-12
A3 face pull bpa many
B1 tricep cable 4x10-13
B2 hammer curl 4x10-
B3 wood chop +pallor press 4x10-13
C many BPA and mini db stuffs for shoulders
4 Likes
Ok I can explain how some of this is working I have long days 14-20 hours those are most days. Then I have 2-3 days a week where I have an NBA game or a WNBA game it’s in brooklyn you can all ask or figure out where I work. Those games happen in the evening and sometimes in the weekend daytime and that’s when I can train.
I’ve been toying with the idea of timed sessions x minutes of mobility x minutes of “strength “ and finish with some short conditioning it fits my schedule.
The pump fluff days mixed with what I’ve learned is loaded mobility really are making me feel good and have a tiny bit of muscle I am tiny after all.
Wood chops twisting lunges etc rotational work - really seems to help as does jump rope skips etc with fake athleticism.
HLR and single leg work long staples in my training are coming along slowly I’m going to work on OH squats as well soon
I cooked a lot for Thanksgiving at my cousins house
25 lb bird one day wet brine one day air dry less glazed then usual this was way better - going forward with this.
Also present lots of buttery carbs and manhattan cocktails
5 Likes
12/5
Banded walks BPA pvc roll etc
A1 low pulley row
A2 loaded push up
15 15 15 15 15 15 15=105
B1 iron neck
B2 Lilly shrug 30x20 2 x 50x20
C1 chest cable junk x x x x
C2 rear delt cable row
D complex 95 lbs 4x8
row x rdl x high pull x front squat
pushups felt good got 105
Complexws suck but way better then straight cardio
4 Likes
Been a minute I’ll start with Christmas Eve foods then training for the last this site bless its heart always rearranges the photos
month
top to bottom
Tuna tostada
Seafood salad
Shrimp cocktail head off and head on
Red snapper Leche de Tigre
3 Likes
More Christmas Eve
Entire table grilled tuna sliders for kid cheese and snack plate And baccala salt cod soaked for three days there where maybe two more dishes that just got gobbled up
3 Likes
That deserves a Merry Christmas!
1 Like
12/7
Abc complex 20 minute emom
20 hard incline treadmill +20 weight vest
12/9
Mobility bands lunges ect
A1 delt raise 12.5 4x8
A2 waking lunge 40 50 3 rounds
B1 db RDL 50 8-10
B2 face pulls bands 20
C1 seated curl 3 x
C1 leg ext
D Inline treadmill weight vest 30 mins
12/11
Mobility 5 min treadmill
A1 low row
A2 push up +45 x15
B1 cross over chest
B2 cross over rear delt back 3x12
C1 rope cable crunch
C2 halos kneeling 35 lb 4 rounds
C3 triceps push down
C4 hammer curl 4 x12-15
25 min hard incline tread mill walk
20 lb weight vest
12/12
Mobility stuffs
A1walking lunge 50lb 5x
A2 BPA many
B clean and press 25 35 35 35/8
C complex 35 x5 8 12
RDL row high pull clean press squat
D 32 min hard b cline tread mill
20 lbweight vest
E ab stuffs twists rope blah blah
12/13 20 hour day 21000 steps
12/14 short day still 18k steps
12/15
Mobility lx ball pvc pipe dislocates
Lunges yogic posing
Bb complex 50 lbs x6 70x6 70x8 70x12
Row x RDL x high pull x C&P x Good Morning x squat
Ab medley
Ab wheel x 10
lunge halo 25 lb 10 each
side bend/crunch 10 each
12/16 show 16000 steps
12/17 19000 steps
12/18 10k steps work
12/19
Mobility bands lunges etc
A1 Pull-ups 80 8x10
A2 face pull
A3 oh press 20 30 30 30 35 40. 25/8
12/20 work
12/21 mobility pvc thoracic mobility
A1 ab wheel 3 x10
A2 plate halo 25 3x10 each
B complex
row x RDL x high pull x press x GM x squat
80lbs x3 5 5 5
12/22 work
12/23
25 min incline walk weighted vest
Ab circuit HLR pull down ab x chop
3x10-15
12/25
20 min hard incline walk weight vest
Iron neck x BPA
A1 Half kneel Iron neck
A2 BPA bent over. - standing and OH
B1 pull up 10 10 10
B2oh press 25 /10 30/10 40/8
B2 bar face pulls
C1 tricep push down
C2 cable ez bro curl
Ab stuffs
12/26
Mobility
Bands BPA by many many
A abs circuit 3 x 10-12 x x
HLR x twist chop x rope abs
B1 bo row 110 10 10 10 10 50
B2 loaded push-up 5x15- 75
C cross over chest and rear delt 4x12
40 min hard incline walk
12/27
40 min hard incline walk
Ab circuit
HLR X rotational Chop x ab wheel 4x12
Movement shit - lunges - quadruped stuffs thoracic shit mad mobility
12/28
40 min hard incline walk
Db complex 35 5x6
Row rdl high pull press squat
ab wheel x10
Stuffs
I had two 30 lb ruck plates made to fit a backpack flipped those and bought a 20 lb vest it’s ok better for my neck.
Incline treadmill I crank it up to full incline -15 on this machine
I range in speed from 3.5-4.5 4 is like a 14 minute mile allegedly
This January I want to spend more time in corrective and mobility
From
Work feet calves and low back all tight
Shoulders semi fucked
Right elbow forearm fucked
Left knee and hip super fucked
Neck only feels like a dull dirty chisel is between C4 and C5 So it’s ok.
If you liked my foods
4 Likes