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Spezzy keeps health a priority.


spezzy

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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!

  • Like 4
Spezzy, the Arcane Skirmisher
Chaotic Good Quarter Elf Slayer/Magus
STR: 21 / DEX: 17 / CON: 14 / INT: 15 / CHA 15
“There's only one rule that I know of, babies—God damn it, you've got to be kind.”
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Good to see you back in a groove.

Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51

52,53,54

"By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath

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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

  • Like 2
Spezzy, the Arcane Skirmisher
Chaotic Good Quarter Elf Slayer/Magus
STR: 21 / DEX: 17 / CON: 14 / INT: 15 / CHA 15
“There's only one rule that I know of, babies—God damn it, you've got to be kind.”
Link to post

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

  • Like 5
Spezzy, the Arcane Skirmisher
Chaotic Good Quarter Elf Slayer/Magus
STR: 21 / DEX: 17 / CON: 14 / INT: 15 / CHA 15
“There's only one rule that I know of, babies—God damn it, you've got to be kind.”
Link to post

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.

  • Like 3
  • Haha 4

Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51

52,53,54

"By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath

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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 :)

 

  • Like 7
Spezzy, the Arcane Skirmisher
Chaotic Good Quarter Elf Slayer/Magus
STR: 21 / DEX: 17 / CON: 14 / INT: 15 / CHA 15
“There's only one rule that I know of, babies—God damn it, you've got to be kind.”
Link to post

Well done on those muscleups, that's really awesome.

Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51

52,53,54

"By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath

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15 hours ago, Tanktimus the Encourager said:

Well done on those muscleups, that's really awesome.

 

Thank you!!

  • Like 1
Spezzy, the Arcane Skirmisher
Chaotic Good Quarter Elf Slayer/Magus
STR: 21 / DEX: 17 / CON: 14 / INT: 15 / CHA 15
“There's only one rule that I know of, babies—God damn it, you've got to be kind.”
Link to post
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 :)

Spezzy, the Arcane Skirmisher
Chaotic Good Quarter Elf Slayer/Magus
STR: 21 / DEX: 17 / CON: 14 / INT: 15 / CHA 15
“There's only one rule that I know of, babies—God damn it, you've got to be kind.”
Link to post

Steadfast Staci back in action. ;) Love that you hit all those muscle-ups, you beast! 

Raptron, alot assassin

67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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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 :)

  • Like 1
Spezzy, the Arcane Skirmisher
Chaotic Good Quarter Elf Slayer/Magus
STR: 21 / DEX: 17 / CON: 14 / INT: 15 / CHA 15
“There's only one rule that I know of, babies—God damn it, you've got to be kind.”
Link to post

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

 

 

 

 

  • Like 4
Spezzy, the Arcane Skirmisher
Chaotic Good Quarter Elf Slayer/Magus
STR: 21 / DEX: 17 / CON: 14 / INT: 15 / CHA 15
“There's only one rule that I know of, babies—God damn it, you've got to be kind.”
Link to post
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

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.

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