spezzy Posted January 30, 2018 Author Report Share Posted January 30, 2018 guys, I finally feel back in the groove workout wise. today was: bench, 150x3, 155x2x3 incline bench: 75x3x10 3 stop pause ring dips: 10x3 regular ring dips: 2x8 ring pushups: 3x10 waiter's walk: 75lb x3x25-30 steps per arm dumbbell flye 3x15 tricep extension 3x15 ghd situps: 3x20 and I think that's it. I was supposed to do russian dips but the gym I went to closed off the room with the equipment so I could do them D: oh well, new gym tomorrow! 4 Quote Current Challenge - Instagram “There's only one rule that I know of, babies—God damn it, you've got to be kind.” Link to comment
Tanktimus the Encourager Posted January 30, 2018 Report Share Posted January 30, 2018 Good to see you back in a groove. Quote Current Challenge "By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath Link to comment
calanthrophy Posted January 30, 2018 Report Share Posted January 30, 2018 On 1/28/2018 at 11:37 AM, spezzy said: Barbell sweeps: I need to do more exercises like this where you basically build a fort first. Seems like fun. Quote My band -- My acoustic stuff -- Blog -- Instagram Link to comment
Grumble Posted January 30, 2018 Report Share Posted January 30, 2018 47 minutes ago, calanthrophy said: I need to do more exercises like this where you basically build a fort first. Seems like fun. I just want to build a fort at the gym. 2 Quote "You're going to be amazing." Fantasy Football league 2019 The Grumble Battle Log Spoiler Books: Shows: Games: God of War, Kingdom Hearts 3, Destiny 2 Level 15 Wookie Warrior Link to comment
spezzy Posted February 1, 2018 Author Report Share Posted February 1, 2018 On 1/30/2018 at 10:42 AM, calanthrophy said: I need to do more exercises like this where you basically build a fort first. Seems like fun. On 1/30/2018 at 11:30 AM, Grumble said: I just want to build a fort at the gym. hahaha only the amount of work it takes to build said fort... Russian dips are similar. I either have to pull the jerk blocks out (which is a lot of work) or build up boxes upon boxes. On 1/29/2018 at 7:54 PM, Tanktimus the Encourager said: Good to see you back in a groove. ME TOO 2 Quote Current Challenge - Instagram “There's only one rule that I know of, babies—God damn it, you've got to be kind.” Link to comment
spezzy Posted February 1, 2018 Author Report Share Posted February 1, 2018 this week has been great. i have made it to the gym every day except for yesterday but that was scheduled off. Tuesday was: Back Squat - sleeveless beltless pause at parallel 185 for 3 sets of 5 sumo deadlift - correct sumo deadlift not sumoventional like i wanna - 155, 175, 175x10 walking lunges with 25lb plate - 3x20 toes to bar - 6x10 leg press - 3x15 ghr - 2x15 band resisted protractions -3x20 handstand holds - a lot seated straddle compressions - 5x10 hollow hold to overhead situp (supposed to be weighted but i'm not that strong yet) - 5x10 Today was: Clean and Jerk - work up to a heavy triple. For this I did 135, 150, 135, and stayed beltless/sleeveless because it's my second time doing these seriously in a long time, so want to focus on form more than anything. It was a good number that it was heavy to get something out of it strength wise, but light enough that I can still work on some technique stuff Pullups - 4x10 Lat pulldowns - 3x10 Today's workout is short because I have all of my gymnastic rings stuff tomorrow 5 Quote Current Challenge - Instagram “There's only one rule that I know of, babies—God damn it, you've got to be kind.” Link to comment
Tanktimus the Encourager Posted February 2, 2018 Report Share Posted February 2, 2018 You should check out Steve's blog. He did an article about this really cool woman who lifts a lot. I think you and her would get along really well. 3 4 Quote Current Challenge "By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath Link to comment
spezzy Posted February 4, 2018 Author Report Share Posted February 4, 2018 last day of this challenge already? whaaaaaaat. last few days: thursday - clean and jerk worked up to a heavy beltless triple at 150 then 3x10 pullups and lat pulldowns friday was: 8x3 muscleups iron cross box supported holds inverted cross flies barbell sweeps russian leg lifts (assisted) saturday! hang snatch - worked up to 3x3 at 45kg and then 3x3 at 47kg. this was the first time i had snatched in years, so really happy here that everything felt good. back squat - 4x4 at 195, beltless sleeveless bench press - 135x10, then dropped to 100 for 3 sets of 15 russian dips - 5 sets of 1 russian dip + 5 dips, on boxes back flyes bird dogs barbell curls (in the squat rack) shrugs. today is happily an off day 7 Quote Current Challenge - Instagram “There's only one rule that I know of, babies—God damn it, you've got to be kind.” Link to comment
peelout Posted February 4, 2018 Report Share Posted February 4, 2018 I saw on your video above it said "Hyde Park Gym". Chicago area Hyde Park? I'm from down state near Peoria. 1 Quote Current Challenge We are what we repeatedly do. Excellence, then, is not an act, but a habit. Diet is 80% of losing weight, exercise is 80% of motivation. The only thing I am 100% sure of is my ability to be wrong. Link to comment
Tanktimus the Encourager Posted February 4, 2018 Report Share Posted February 4, 2018 Well done on those muscleups, that's really awesome. Quote Current Challenge "By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath Link to comment
spezzy Posted February 5, 2018 Author Report Share Posted February 5, 2018 15 hours ago, Tanktimus the Encourager said: Well done on those muscleups, that's really awesome. Thank you!! 1 Quote Current Challenge - Instagram “There's only one rule that I know of, babies—God damn it, you've got to be kind.” Link to comment
spezzy Posted February 5, 2018 Author Report Share Posted February 5, 2018 16 hours ago, peelout said: I saw on your video above it said "Hyde Park Gym". Chicago area Hyde Park? I'm from down state near Peoria. Hyde Park, Austin, TX I have been to Peoria, though, when I was a kid, for a rabbit show Quote Current Challenge - Instagram “There's only one rule that I know of, babies—God damn it, you've got to be kind.” Link to comment
raptron Posted February 5, 2018 Report Share Posted February 5, 2018 Steadfast Staci back in action. Love that you hit all those muscle-ups, you beast! Quote Raptron, alot assassin 67 | 66 | 65 | 64 | 63 | 62 | 61 | 60 | 59 | 58 | 57 | 56 | 55 | 54 | 53 | 52 | 51 | 50 | 49 | 48 | 47 | 46 | 45 | 44 | 43 | 42 | 41 | 40 | 39 | 38 | 37 | 36 | 35 | 34 | 33 | 32 | 31 | 30 | 29 | 28 | 27 | 26 | 25 | 24 | 23 | 22 | 21 | 20 | 19 | 18 | 17 | 16 | 15 | 14 | 13 | 12 | 11 | 10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1 Link to comment
spezzy Posted February 6, 2018 Author Report Share Posted February 6, 2018 8 hours ago, raptron said: Steadfast Staci back in action. Love that you hit all those muscle-ups, you beast! Should use that for my next challenge name! hah! I still can't believe how "easy" they're getting. Maybe all of this other gymnastic style work is finally starting to pay off 1 Quote Current Challenge - Instagram “There's only one rule that I know of, babies—God damn it, you've got to be kind.” Link to comment
spezzy Posted February 6, 2018 Author Report Share Posted February 6, 2018 sooo i haven't decided my next challenge goals yet so will keep updating here. today was: power clean + 5 push press: 3 sets at 125lb snatch pull: 5x3 at 125lb back squat - i determined a weakness in my hamstrings and I think it's caused by the fact that I use tight, heavy knee sleeves, so I'm doing all my workouts without them - and my numbers have gone way down. 185 for 3 sets of 6. reverse lunge + russian pushup superset: 25lb x 24 (12 per side) / 8 russian pushups x 3 weighted dips - 15lb for 3x6 pendlay row 5x6 side planks 4 x :20 per side chest to wall handstand in hollow position 6 x 45 seconds modified russian leg lift 5x10 weighted ball ab twists(?): 4 x 40 4 Quote Current Challenge - Instagram “There's only one rule that I know of, babies—God damn it, you've got to be kind.” Link to comment
peelout Posted February 6, 2018 Report Share Posted February 6, 2018 11 hours ago, spezzy said: Hyde Park, Austin, TX I have been to Peoria, though, when I was a kid, for a rabbit show Hey, I have a friend in Austin named Linda. Do you know her? lol Quote Current Challenge We are what we repeatedly do. Excellence, then, is not an act, but a habit. Diet is 80% of losing weight, exercise is 80% of motivation. The only thing I am 100% sure of is my ability to be wrong. Link to comment
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