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Day 3.2

giphy.webp

Ok, so a nice and simple workout day for squat and bench. 

 

Squat

5 x 45#

5 x 95#

5 x 135#

3 x 165#

3 x 195#

3 x 3 x 215#

3 x 10 x 165# <-- this is my warm-up week to start up my 10s block next week

 

Bench

5 x 45#

5 x 75#

5 x 95#

3 x 3 x 125#

3 x 10 x 95#

 

Glute bridges: 3 x 15

Push-ups: 3 x 10

Lat raises: 3 x 8 x 15#

 

Intervals: 1/2, 2/2, 0/2

Preparedness: beam routines 3/3, floor routines 1/6, vault 0/4, bars 3/4 

Flexibility:  2/2, 2/2, 0/2

Books read: 18% of book 1, 52% of book 2, 25% of book 3 (A NEW PLAYER ENTERS THE GAME)

 

Schedule progress:

 

Tuesday: squat and bench, √ pick up some crafting things√
Wednesday: conditioning class at the work gym (interval), try to go cancel my extraneous gym membership, finish the last xmas gift I'm working on, FLEX work
Thursday: gymnastics
Friday: lunch yoga, deadlift and ohp after work, gift exchange
Saturday: informal in-house powerlifting meet (I may just do my openers from 2 weeks ago... in like a leotard and santa beard), 2 christmas parties
Sunday: gymnastics if the gym is miraculously allowing us to have sunday practice (a possibility but not a guarantee) or intervals at work gym and  flex work, another christmas party 

 

 

 

Raptron, alot assassin

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thanks for reminding me to do glute bridges. on the docket now for tonight :D 

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Day 3.3

Work gym's metabolic conditioning class is mooostly intervals. We did a pretty extensive warm-up and then the main workout was

 

4 rounds of 30 seconds on / 15 seconds off of the following:

sled pushes

alternating one armed kb swings

resistance band squat thrusters

burpees

push-ups

 

So about 15 minutes of that interval rotation. After that was abs with weighed reverse sit-ups, planks with slow knees to elbows, and bicycles (lol) for like 7 minutes or something. Then 12 minutes of steady state cardio of your choice. I didn't really realize what we were doing so all of the treadmills and bikes were taken and I wound up on a silly elliptical. The main interval circuit definitely got the sweat going though and interval requirement checked for sure. 

 

Intervals: 1/2, 2/2, 1/2

Preparedness: beam routines 3/3, floor routines 1/6, vault 0/4, bars 3/4 

Flexibility:  2/2, 2/2, 1/2

Books read: 18% of book 1, 52% of book 2, 45% of book 3 

 

Wednesday: conditioning class at the work gym (interval) √, try to go cancel my extraneous gym membership √, FLEX work 
Thursday: gymnastics
Friday: lunch yoga, deadlift and ohp after work, finish the last xmas gift I'm working on
Saturday: informal in-house powerlifting meet (I may just do my openers from 2 weeks ago... in like a leotard and santa beard), 2 christmas parties
Sunday: gymnastics if the gym is miraculously allowing us to have sunday practice (a possibility but not a guarantee) or intervals at work gym and  flex work, another christmas party 

ETA: I only did that little volume "warm-up," let's call it, on Tuesday and I have needed SO MUCH more sleep the last two nights. This will be important to keep in mind when I get into the full swing of the hypertrophy block starting next week. 

Raptron, alot assassin

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pretty cool that your work gym has classes though!

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Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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22 hours ago, CourtnieMarie said:

pretty cool that your work gym has classes though!

Yeah! It's very convenient.

 

Day 3.4

sonic-idiot-run-25.gif

 

Gymnastics practice highlight: I got to do a dance through of my floor routineee, wooooo. But just one, so I may be SOL on my goal for the challenge, haha. I unfortunately also had a nose bleed right before practice, so I didn't do any tumbling and decided vaulting would be a bad idea in case I started spewing blood all over the place again. (It's been very cold and very dry with all the forced air heat in my office the last few days.) 

 

Balance beam routines were good and I played with connecting cartwheels into round-offs on the low beam with mixed success. Bars was not great, but I went over and did a handful of skills before practice was just about over.

 

Intervals: 1/2, 2/2, 1/2

Preparedness: beam routines 4/4, floor routines 2/6, vault 0/4, bars 4/4 

Flexibility:  2/2, 2/2, 1/2

Books read: 18% of book 1, 52% of book 2, 75% of book 3 

 

 

 

Thursday: gymnastics √
Friday: lunch yoga, deadlift and ohp after work, finish the last xmas gift I'm working on
Saturday: informal in-house powerlifting meet (I may just do my openers from 2 weeks ago... in like a leotard and santa beard), return some things I ordered to their brick and mortars, 2 christmas parties
Sunday: gymnastics if the gym is miraculously allowing us to have sunday practice (a possibility but not a guarantee) or intervals at work gym and flex work, another christmas party 
 

 

 

 

 

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Raptron, alot assassin

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ughhh nose bleeds. happened to SO the other week in the middle of her work's holiday dinner.

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Day 3.5

Lifting~

 

OHP

5 x 45#

5 x 55#

5 x 65#

3 x 75#

3 x 3 x 80#

3 x 10 x 65# <-- woof

 

Deadlift

5 x 45#

5 x 135#

5 x 175#

3 x 205#

3 x 3 x 225#

3 x 10 x 195#

 

Pull-ups: 3 x 2

Hypers: 3 x 20 x 35#

Push-ups: 3 x 15

 

Intervals: 1/2, 2/2, 1/2

Preparedness: beam routines 4/4, floor routines 2/6, vault 0/4, bars 4/4 

Flexibility:  2/2, 2/2, 1/2

Books read: 18% of book 1, 52% of book 2, 90% of book 3 

 

 

Day 3.6

 

1803319b942f9e9fad7afe8b19405486.png

f1aeb5cdd6aeb43e1b855dc1ecf6eeeb.png

 

Santapaloooooza in-house powerlifting meet. I couldn't find my Santa beard the night before and was freaking out about it because the beard is 100% what the entire look is built around, hahah. I got up early and went Santa beard hunting and luckily found a 70% off option at Michaels (duh) and was able to get a full new set of Santa regalia for like $12. MOSTLY ABOUT THE BEARD THOUGH. After that, I was able to get a nice bagel from the shop that is usually just TOO crowded and too long of a wait for me to deal with, but had a minimal line because it was like 8:30 am on a Saturday. After that, I got to the gym! 

 

I went 235, 245, 255# for squats. All good and I was HIGHLY pleased to be able to hit a 255# squat (just 5# short of my meet max) only two weeks later. Bench went 135#, 140# x, 140# x. My arms weren't super happy about all the volume from the day before, lol. I was kind of close on the first 140# attempt but on my 3rd, I just went splat as soon as I received my hand-off. Deadlifts went 245#, 255#, 265# x. We had a badass woman who is like 112# squatting and pulling 315# which is just awesome. And we also had a strong ass guy who wasn't going to compete YOLO it and do the whole meet in jeans (apparently stretchy jeans) and a t-shirt. I did my flex training while waiting for some people to finish up before we all got lunch together. 

 

After, I tried to nap but just couldn't manage it, too much adrenaline or something? The two holiday parties were good, but I didn't stay out too too late and was in bed by like 2:30 for once. 

 

Intervals: 1/2, 2/2, 1/2

Preparedness: beam routines 4/4, floor routines 2/6, vault 0/4, bars 4/4 

Flexibility:  2/2, 2/2, 2/2

Books read: 18% of book 1, 52% of book 2, 90% of book 3 

 

Day 3.7

It fully did not occur to me that I was behind on one interval training for the week so I didn't manage to round it out. Sunday gymnastics practice was not given to us HOWEVER, the gym will be open on Thursday, so I can at least go then! 

 

Instead, on Sunday, I went grocery shopping, did my returns I couldn't fit in on Saturday, went to the ugly sweater holiday brunch, picked up some stuff for the chocolate bark I make for the holidays, dropped off a Christmas package, and did some laundry and dishes. Super productive! 

 

Intervals: 1/2, 2/2, 1/2

Preparedness: beam routines 4/4, floor routines 2/6, vault 0/4, bars 4/4 

Flexibility:  2/2, 2/2, 2/2

Books read: 18% of book 1, 52% of book 2, 100% of book 3 √

 

Final week of the challenge (and before Christmas!)

Mon: lifting, pizza night with the team, gift stuff

Tues: lifting + flex work, make chocolate bark, pack it up 

Weds: interval cardio class, drinks with a friend

Thurs: work holiday party, hopefully make it to gymnastics

Fri: lifting, meet with a friend for his bday, gift opening thing with other friends

Sat: leave for Chicago! 

Sun: flex work and some kind of interval training at the gym in Chicago POSSIBLY at a circus gym, we'll see! 

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Raptron, alot assassin

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Nice lifts! and yes the beard totally makes the outfit :)

 

HUNTER OF ALL THINGS SHINY

Intro Thread    Bodyweight Exercise Library

The Arruvia Conspiracy Challenges: 1, 2, 3, 4, 567, 89, 10 

Other Challenges: 12345, 6, 7, 89, 10, 11, 1213, 14, 15 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28Mardi Gras [Current]

Level 2 Ninja

Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11

 

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SO GLAD you posted pics, you give us xmas gifts year round with these outfits. 

 

763884_1.jpg

  • Like 4

2014! #1 | #2 | #3 | #4 | #5 2015! #6 | #7 | #8 | #9 | #10 | #11 | #12 | 2016! #13 | #14 | #15 | #16 | #17 | #18 | #19 | #20 | #21 | #22 | #23 | 2017! #24 | #25 | #26 | #27 | #28 | #29 | #30 | #31 | #32 | #33 | 2018! #34 | #35 | #36 | #37v1 | #37v2 | 2019! #38 | #39 | #40reference materials | academy battle log

 

mermaid ninja assassin. on a motorcycle. with swords. and knitting needles. and kittens.

 

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hahaha i love that 2:30 is early for you ;) 

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>_> Hehehe.

 

Thanks, guys! I do love any opportunity to be ridiculous. 

 

Day 4.1

tenor.gif

STARTING UP THAT DANGER METHOD ISH once more. 

10abf291f95ca995fa51c0d88e343c57.png

I am going to be very sore when this stuff actually kicks in.

 

Intervals: 1/22/2, 1/2, 0/2

Preparedness: beam routines 4/4, floor routines 2/6, vault 0/4, bars 4/4 

Flexibility:  2/22/2, 2/2, 0/2 

Books read:  72% of book 1, 100% of book 2 √ (took "book 1" out of this)

 

Week plan:



Mon: lifting √, pizza night with the team √, gift stuff √

Tues: lifting + flex work, make chocolate bark, pack it up 

Weds: interval cardio class, drinks with a friend

Thurs: work holiday party, hopefully make it to gymnastics

Fri: lifting, meet with a friend for his bday, gift opening thing with other friends

Sat: leave for Chicago! 

Sun: flex work and some kind of interval training at the gym in Chicago POSSIBLY at a circus gym, we'll see! 

 

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Raptron, alot assassin

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Day 4.2

The quad DOMS from squats was real bad but fortunately it doesn't really matter for the following work-out:

ab2962080f5f4f7ab209dca627cb43d7.png

 

Got home, made dinner, watched an episode of the Punisher, and by then it was already 10pm and I hadn't started my chocolate bark yet. I put those together, showered, finished them off with the alternating chocolate drizzles, and realized they wouldn't be set in time for me break them up and package them for at least an hour and it was already midnight. So I just went to bed. :P

 

Mon: lifting √, pizza night with the team √, gift stuff √ 
Tues: lifting √ + flex work x, make chocolate bark √, pack it up
Weds: interval cardio class, drinks with a friend, pack up bark
Thurs: work holiday party, hopefully make it to gymnastics 
Fri: lifting + flex work, meet with a friend for his bday, gift opening thing with other friends 
Sat: leave for Chicago!  
Sun: flex work and some kind of interval training at the gym in Chicago POSSIBLY at a circus gym, we'll see!  

 

  • Like 3

Raptron, alot assassin

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my deadlifts would be much sadder with quad DOMS

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Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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15 hours ago, CourtnieMarie said:

my deadlifts would be much sadder with quad DOMS

Yeah, same for me

HUNTER OF ALL THINGS SHINY

Intro Thread    Bodyweight Exercise Library

The Arruvia Conspiracy Challenges: 1, 2, 3, 4, 567, 89, 10 

Other Challenges: 12345, 6, 7, 89, 10, 11, 1213, 14, 15 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28Mardi Gras [Current]

Level 2 Ninja

Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11

 

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23 hours ago, CourtnieMarie said:

my deadlifts would be much sadder with quad DOMS

7 hours ago, WhiteGhost said:

Yeah, same for me

I barely noticed it during the deadlifts. It hurt the most doing the hypers when my thighs were pressing into the padded part, oooof lol.

 

11 hours ago, tei_ said:

Ooh circus gym! Have you done circus stuff before? 

I have not! I've subbed to teach tumbling classes at one of the local circus schools, but haven't actually tried any of the circus-y apparatuses. I've done some handstands on canes before like once or twice (it's so highhh~) but that's it. This place appears to also have people learning acro gymnastics, so it looks like it has a full gymnastics floor plus a tumbltrak and trampoline. I am not sure what the available space will look like during open gym, but it IS Christmas Eve so hopefully it won't be too busy. :D 

 

Day 4.3

3OImmF7.gif

We have a bunch of coworkers in town for our all staff meeting into holiday party tomorrow so I elected to actually enjoy lunch with them instead of going to the lunch time conditioning class. After work, I went to the work gym and did a really quick workout:

 

Run 1 mile warm-up

2 tabatas (20s on/10s off) alternating 50# kettlebell swings and imaginary jump rope (me hopping around without a rope because I am so bad at jump roping right now I doubt it would even count as cardio)

.5 mile cooldown jog

Some light stretches

 

THEN my friend I was meeting for drinks was like "I CAN BE THERE AN HOUR EARLIER!" so I was like "SURE" and left. And drank a couple drinks and ate a double cheeseburger. When I got home, I wrapped gifts and packed up my bark to give out Thursday and Friday. 

 

Intervals: 1/22/2, 1/2, 1/2

Preparedness: beam routines 4/4, floor routines 2/6, vault 0/4, bars 4/4 

Flexibility:  2/22/2, 2/2, 0/2 

Books read:  72% of book 1, 100% of book 2 √ (took "book 1" out of this)

 

 

 

Weds: interval cardio √, drinks with a friend √, pack up bark √
Thurs: work holiday party, drop off some bark/gifts, hopefully make it to gymnastics 
Fri: lifting + flex work, meet with a friend for his bday, gift opening thing with other friends 
Sat: leave for Chicago!  
Sun: flex work and some kind of interval training at the gym in Chicago PROBABLY at the circus gym (I asked and they will be open after all)
 

 

 

  • Like 4

Raptron, alot assassin

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Happy holidays, all! Just to formally wrap this bad boy up:

 

Challenge Summary

Intervals: 1/22/2, 1/2, 2/2 -> 6/8 (75%)

Preparedness: beam routines 4/4, floor routines 3/6, vault 0/4, bars 4/4 -> 11/18 (61%)

Flexibility:  2/2, 2/2, 2/2, 2/2 -> 8/8 (100%)

Books read:  100% of book 1 √, 100% of book 2 √ [Vonnegut - Galapagos and Alter - Think Tank Pink were my two books] -> 2/2 (100%)

 

Overall: C.

 

The goal of this month's challenge was to better prepare for gymnastics season buuuut I didn't really do a whole lot of that. I only went to practice 4 times in the ENTIRE MONTH. There were reasons for this (gym closures, powerlifting competitions, travel) but the reasons that get in the way of the goal don't really matter all that much. I had a considerably less physical month in December than I normally do. While I didn't make as much progress towards Gymnastics Shape™ as I could have, I still had a really fun and enjoyable month and am not too stressed about entering into January where I am right now. 

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Raptron, alot assassin

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+1 for Vonnegut,  +1 for Galapagos.

 

And I'm realizing I'm a year behind on my "read one Vonnegut book every year" goal. 

  • Like 1

Level 3, Rebel

Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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51 minutes ago, Vincent Van Bro said:

+1 for Vonnegut,  +1 for Galapagos.

 

And I'm realizing I'm a year behind on my "read one Vonnegut book every year" goal. 

It was one of my last! I think I only have Timequake and his letters left.

 

Also new challenge up: 

 

Raptron, alot assassin

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2 hours ago, raptron said:

It was one of my last! I think I only have Timequake and his letters left.

 

Also new challenge up: 

 

 

I've read:

2009 - Slaughterhouse V

2010 - Galapagos 

2011 - Bluebeard

2012 - Slapstick

2013 - Breakfast of Champions

2014 - Cat's Cradle

2015 - 

2016 - Hocus Pocus

2017 - 

 

I'm a couple behind. Any recommendations. 

Level 3, Rebel

Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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2 minutes ago, Vincent Van Bro said:

 

I've read:

2009 - Slaughterhouse V

2010 - Galapagos 

2011 - Bluebeard

2012 - Slapstick

2013 - Breakfast of Champions

2014 - Cat's Cradle

2015 - 

2016 - Hocus Pocus

2017 - 

 

I'm a couple behind. Any recommendations. 

Sirens of Titan and Mother Night are both excellent. 

Raptron, alot assassin

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