Standard Warmup
5 min row
40 arm raises
10 arm circles
stetching
Set
3 x
10 x seated curls 27.5/30/30
20 x lat pull downs 95/100/115
10 x seated row, heavyish
then
3 x
50 x finger curls 60
10 x incline ab w twist @ 45
Cooldown
ab set
stretching
rolling
Make up post from Friday.
Roll, stretch
KB complex + pillar prep + pull ups
couple of rounds of OH press to see how my arms felt (not great)
100 reps back squat @ 135 as fast as possible – took a little over 10 min reps went like 40,25,10,10,10,5
15 Min on the stair master
ate two cheeseburgers for recovery
LEGend
5 Miles 44 minutes 35 seconds
8:55/mile
Cold. Dark. Still taking stuff easy post long run from last weekend.
Standard Warmup
40 arm raises
10 arm circles
5 min row
Set
3x
10 x decline bench at 135
12 x DB chest fly’s 20
10 x DB closed chest press 20
10 x DB reverse fly 20
Then
3x
10 x oblique/ back raises 50
10 x upright row 50/70/90
Cooldown
Ab set
planks
stretching
pizza
2.2 mile round trip hike to the water at Crater Lake. Going down was cake but it was 45 degree incline switchbacks for a lot of it. Coming back was rough.
I jumped into the lake as well. V cold. Like mid 50s at best.
yesterday was a disaster, took some pre-work out, started walking to the gym then realized i didnt have shoes so I walked back to my desk and rode out the tingles and got some good stuff done.
Today was a better day. My arms are still really bothering me, so I am continuing my lower body onslaught.
Rolled + stretched
KB warm up + pillar prep + chin ups
Back Squat 5@ 135, 5 @ 185, 5 @ 225, 3 @ 245
10 x 1 @ 260, 1 rep every 30 seconds
2 x 10 @ 135, 1 x 5 @ 135
“Cardio” deadlifts
1 x 5 @ 225, 3 x 10 @ 225 minimal rest
Stair master for 15 ish min
stretch + roll out and rub out arms
3.27 miles 29 minutes 38 seconds
9:03/mile
A bit hesitant to do much in the mornings since its so dark. My boss was running last week, tripped and broke his orbital bone during a morning run. Maybe DST will help? I just wanted to get out and make sure my legs weren’t broken after the Sunday run.
Weird workout today. I went at a weird time to the gym and it was packed so I couldnt really do what I had planned (an Orange Theory Fitness inspired workout).
No real warm up, just some rolling
OH press did a ton of reps with just the bar with some pull ups and hanging then 1 set of 5 @ 95 then
5×3@ 135 super set with 3 chin ups.
30-20-10 KB swings @ 24kg
30-20-10 KB snatch @ 24kg
At this point this weird tendonitis I have developed in my arms started acting up so i had to change my plans on what I would do.
30-20-10 air squats
Then i did some weird variations of cross over lunges and Cossack squats both body weight and with a 24kg bell.
finally I ended the workout with 15 min on the stair master, first time ever doing it and it was hard as crap. yesterday i did the walking on the treadmill at the steep incline. This was similar in how it burned my low back and got my hammys v engaged. I liked it. as long as my arms are bothering me I am going to keep on doing weird lower body stuff to keep me from getting bored.
finished with some more foam rolling especially on my shoulders/arms/biceps/triceps and elbows.
Standard Warmup
5 min row
40 arm raises
10 arm swings
Set
3x
20 @ 135 Back squat
25 tri pulldowns 75/80/75
15 lat pulldowns 85/100/115
Then
2x
20 x hip adduction 235
20 x hip abduction 145
weighted cruchie things
Cooldown
Ab set
stretching
roll out
Back from vacation, post sauna and workout i weighed 201.8. This is after taking a 2 weeks of from fasting, but continuing to work out. Hopefully I will be back under 200 after a concentrated week of diet and exercise.
KB warm up, added in the new stuff I learned from Brad. So called “pillar prep”
10 reps back squat @ 135
5,4,3,2,1,1,2,3,4,5 @ 225 minimize rest
10 @ 135
2000m row, this was ugly only the first 1500 was worth anything
.75 mile walk at 13% incline on treadmill (was able to get my heart rate up to 180)
ab wheelies and crunchies
