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Raptron: Spring is Sprung


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Day 3.5

It snowed and sleeted all day. I did not go anywhere except my porch to pick up the Thai food I ordered. QP came over, so we played darts, ate said Thai food, and watched Hunt for the Wilderpeople. We went to bed early.

 

Day 3.6

Deadlifts: 3 x 335#, 2 x 3 x 345# ( 🎊), 3 x 335# <-- huge

Pull-ups: 7, 7, 6, 6

Back extensions: 4 x 12 x 45#

Cossack squats: 4 x 8 x 45# KB

Copenhagen planks: 4 x 20 seconds per side

 

I watched the college gymnastics national championships, made lemon bars, got dinner and drinks with my roommates on a nearby patio, and then went home and had an online movie night with the boys. 

 

Day 3.7

I thought about going to gymnastics, but we finally had an actual nice day. It wasn't warm warm, but it was sometimes sunny and not super windy and it was a Sunday, so obviously I gotta do SUN STUFF. I read outside on a lawn for a while and then met up with GC.

 

He and I wandered around town, picked up some beers when the bar patio was full, and hung out being delinquents in the park with everyone else. I got tuckered out by the sun (and the fact I slept 4 hours the night before), so I took a short nap when I got home and then finished the art heist show with one of my roommates. Chill day! 

 

Train: 12/12 lifting +  3/3 "other"

Mobilize: 2/3 thoracic + 1/3 hip

Outdoor time: 7.5/9 hrs

Vegeetabuls: 13/15 big servings

Spring cleaning: 15 pts <-- cleaned my room on Friday + started sorting through clothes, but not done yet. 

 

I do not know why I am having such a hard time actually sitting down and doing any mobility work. I just like... really don't feel like it most of the time. I need to break the ice with something. Maybe I'll plan to do like running-focused yoga after my jog today and expand into some hip mobility work once I'm done with that...? Since I'll already be on the floor? Let's try it at least. 

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Day 4.1

During lunch, I did a rather labored 3 mile run -- the first 2 miles are okay but I've definitely lost my endurance so the last mile has some walking and huffing, haha.

 

After work, I talked to one of my good friends who told me he had never tried the Korean fried chicken place nearby, so we walked to pick up chicken and some beers for dinner outside. 🐣

 

Day 4.2

I went on a walk to get a 420 themed soft serve junk food cone from one of my favorite bar's snack shack they set up last year during the pandemic that has reopened for the season. I can't get the IG embed to do its thing, but link above. It was very enjoyable, haha. But honestly, it mostly made me want to buy a bag of chips to eat with a cup of soft serve next time. 😆

 

From there, I walked up to the gym, so about an hour and a half total on a beautiful day.

 

Front squats: 4 x 5 x 185# <-- focused on back stability to mixed success 

Close grip bench: 5 x 3 x 105# + 80# in chains <-- ooo wee, these were kind of tough 

Kroc rows: 4 x 7 x 60#

Tricep pullover + press: 4 x 10 x 55#

 

There was a big update for Vermintide II so I played in Chaos Wastes with the boys til 1 AM. 

 

Train: 13/16 lifting +  4/4 "other"

Mobilize: 2/4 thoracic + 1/4 hip

Outdoor time: 10/12 hrs

Vegeetabuls: 13/15 big servings

Spring cleaning: 15 pts 

 

W - lift + joining team mobility Zoom class for thoracic spine

Th - lift

F - do my hip mobility program?? + probably play more Chaos Wastes and/or revive the at-home dart league with my BFF 

S - lift + little cookout at QP's

S - gymnastics 

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I'm so excited that you found a good coach! 

 

Yay for SUN STUFF! 😍

 

3 hours ago, raptron said:

I went on a walk to get a 420 themed soft serve junk food cone from one of my favorite bar's snack shack they set up last year during the pandemic that has reopened for the season. I can't get the IG embed to do its thing, but link above. It was very enjoyable, haha. But honestly, it mostly made me want to buy a bag of chips to eat with a cup of soft serve next time. 😆

 

Can't see the photo right  now, but it sounds like they should've made a chip cone to go with it! 😄

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22 hours ago, Mad Hatter said:

I'm so excited that you found a good coach! 

Me too!

22 hours ago, Mad Hatter said:

Yay for SUN STUFF! 😍

☀️

22 hours ago, Mad Hatter said:

Can't see the photo right  now, but it sounds like they should've made a chip cone to go with it! 😄

I would have been very into that. 

 

Day 4.3

I joined for what turned out to be the last regularly schedule team mobility workout. Aww. We did lots of thoracic flexion and twists, so right on the money for one half of the goal, but no hip stuff, so that's going to have to be on me this week. 

 

We had a wild storm roll through right as the work day ended, so I lolled around at home and took a micronap until 7:30 or so. Went to the gym late, but it was for one of my quicker/easier workouts, so no stress there. It was a small and great crew of excellent humans at that hour anyway. 💪

 

Feet-up close grip bench: 4 x 4 x 135# <-- back to back tricep murdering days lol

Goblet good mornings: 4 x 12 x 65#

Single leg hamstring ball curls 4 x 10 

Swiss bar hammer curls: 4 x 10 x 40#

Cable flyes: 4 x 12 x 25# 

 

Had a light dinner because it was so late, journaled, showered, and was out like a light. 

 

Train: 14/16 lifting +  4/4 "other"

Mobilize: 3/4 thoracic + 1/4 hip

Outdoor time: 10.5/12 hrs

Vegeetabuls: 13/15 big servings

Spring cleaning: 16 pts 

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1 hour ago, raptron said:

 

Day 4.3

I joined for what turned out to be the last regularly schedule team mobility workout. Aww. We did lots of thoracic flexion and twists, so right on the money for one half of the goal, but no hip stuff, so that's going to have to be on me this week. 

 

 

That sounds like a more palatable way to get in some mobility work! I guess the challenge is making sure the session is helpful for most people - is thoracic flexion something lots of gymnasts need to work on?

-:- THE LIONESS -:-

Challenge 2.1, 2.2, 2.3, 2.4, 2.5, 2.6, 2.7, 2.8, 2.9, 2.10 

 

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19 hours ago, Alanna said:

That sounds like a more palatable way to get in some mobility work! I guess the challenge is making sure the session is helpful for most people - is thoracic flexion something lots of gymnasts need to work on?

Much more palatable and it felt more like our stretching circles at warm-ups and was so great during the Social Drought of 2020, ha. Honestly, any of that end range work is always helpful, IMO. Your end range might be further than someone else's, so it's easy to just go as far as you need to. Plus, show me a gymnast (or like... any human) that says they have a "great spine" or "perfect ankles" or "don't need to work on their outer hip strength" and I'll show you a liar. 😝

 

We do have a good amount of thoracic flexion in the sport. Gymnastics is mostly about generating power through dynamic movement so flexion to extension and back is part of the game.

 

Day 4.4

My manager is back from maternity leave! I had mixed feelings about it initially because it was kind of nice to be able to set almost all of my own priorities, but my manager is helpful in very many ways so it'll be a good thing. I started explaining what I've been doing while she's been out, which I find a challenging task --  explain how I've taken over some projects without undermining all of the good work that my colleagues have been doing ON those projects. Especially because I'm angling to maybe incorporate one of my same-level peers into the group I want to lead... It feels a bit awkward. But, I do think the conversations are going well so far -- it helps that she really enjoys the "game" and I just got an award so you know, looks like I've been doing well.  And now that she's back, we can start thinking about hiring someone to help develop and manage the email campaigns with me. 🤞

 

BUT ANYWAY, who cares about boring work shit when it is SQUAT DAY~!!!!! I had to work up to a top set of 3. And given that 285# x 4 was not so bad last week, I went to 295! I maybe could have done more... but I'm not going to get greedy. And I was incredibly nervous for this set at 295#. I haven't maxed out squat since late 2019 and it was 300# then, soooooo. 👀

 

Squat: 3 x 285#, 3 x295# ( 🎊 ), 2 x 5 x 235# <-- stoked

1-board bench press: 2 x 175#, 1 x 180# and failed my second rep <-- didn't find the proper set-up and tension this week, which is a shame because board press! so fun!

DB lateral step-ups: 4 x 10 x 30#

Landmine press: 4 x 10 x 30#

Lying lateral raise: 4 x 12 x 10# 

 

My work LGBTQ+ book club is reading We've Always Been Here, and I'm leading the discussion next week. I sat down just to "read a bit" before bed and accidentally read later than I intended. It's very personable and easy to read. I slept SO well. Thanks squats & books. 

 

Train: 15/16 lifting +  4/4 "other"

Mobilize: 3/4 thoracic + 1/4 hip

Outdoor time: 10.5/12 hrs

Vegeetabuls: 14/15 big servings

Spring cleaning: 16 pts 

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15 minutes ago, Alanna said:

Congratulations on the squat progress! Is 300+ in your training plan in the near future? :D 

I hope so! I only get 2-3 workouts out right now, so it's always a surprise. 

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Day 4.5

Rest day. I met my friend for tacos and then went to my cousin's house to do belated egg decorating on the porch and drink wine. I finished the evening staying up late playing Rats with my friends online. 

 

Day 4.6

Deadlift: 1 x 335#, 1 x 345#, 1 x 360#, 2 x 4 x 295# <-- prompt was "work up to a heavy single, aiming for like an rpe 8-9" so I did a little 5# PR that looked much smoother than the 355# last month

Pull-ups: 7, 7, 6, 6

Back extensions: 4 x 15 x 45#

Cossack squats: 4 x 8 x 45#

Copenhagen planks: 4 x 20s each side

 

I did some warming up for handstands, but I was flagging, energy-wise because I only ate like an RX bar before this workout and it was already 2 pm by the time I was done. I went to a little cookout at QP's after. He made a super peanut butter ice cream with Reese's cups and pb sandwich cookies. SO, I made a Reese's Pieces blondies to go with it and we made them into sundaes we called "Reese Beasts" that also had crushed Reese's Puffs cereal on top, haha. Excess! We love it. 

 

Day 4.7

I walked to and from gymnastics practice, which was an hour each way so lots of movement. Practice itself was very low energy from EVERYONE. I used the time to do a bit of front tumbling and then I went to uneven bars to warm-up. We have a women's bar over a foam pit, so I tried a few toe-front dismounts (where you cast, feet on the bar, rotate around, and do a front flip to land on your feet). I let go far too early on just about every single attempt, so none were particularly good. However, I've only tried these twice before and it was at least 2 years ago at this point. So it was a good starting point. ✌️ 

 

I got soft serve on the way home and then played cards online and did joke personality quizzes with MC as a date. 

 

Train: 16/16 lifting +  5/4 "other"

Mobilize: 4/4 thoracic + 2/4 hip

Outdoor time: 12/12 hrs

Vegeetabuls: 14/15 big servings

Spring cleaning: 17 pts -> added more to the give away pile

 

More veg -- I'm going to get the goods for some hearty grain or salad bowls this week. 

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18 hours ago, raptron said:

SO, I made a Reese's Pieces blondies to go with it and we made them into sundaes we called "Reese Beasts" that also had crushed Reese's Puffs cereal on top

WANT!

 

18 hours ago, raptron said:

cast, feet on the bar, rotate around, and do a front flip to land on your feet

I am having a hard time picturing these.  Are you rotating forward around the bar (head first)?

HUNTER OF ALL THINGS SHINY

Intro Thread   Challenge Log   Bodyweight Exercise Library   Recipe Book   Shuffle Club 

 

Level 2 Ninja

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

 

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1 hour ago, WhiteGhost said:

I am having a hard time picturing these.  Are you rotating forward around the bar (head first)?

Nopeee. It's like a toe-to-high bar except you flip instead of grabbing the high bar. Here is me, letting go too early and definitely not finishing the flip in time to land on something like the ground: 

giphy.gif

 

But once you figure the timing out, you can get more cool:

toelayout12dismount.gif?w=320&zoom=2

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On 4/26/2021 at 9:14 PM, raptron said:

I did some warming up for handstands, but I was flagging, energy-wise because I only ate like an RX bar before this workout and it was already 2 pm by the time I was done. I went to a little cookout at QP's after. He made a super peanut butter ice cream with Reese's cups and pb sandwich cookies. SO, I made a Reese's Pieces blondies to go with it and we made them into sundaes we called "Reese Beasts" that also had crushed Reese's Puffs cereal on top, haha. Excess! We love it. 

Amazing. 😆

 

I love how faaaaar those flips go! So cool. Does it make it harder to land or does it not matter?

 

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Quote

I love how faaaaar those flips go! So cool. Does it make it harder to land or does it not matter?

 

Haha, yes. Ideally the simple tuck I'm trying to do will go more up and less out. 😅 If you are trying to twist though, sometimes more distance can give you more time.

 

Okay, this week I have not been updating much, huh?

 

Monday, I rested. I was in an odd mood. I did 2 loads of laundry, played Rats with the bois, and finished the book for work book club -- I liked it, but it felt a little shallow in a few ways. 

Tuesday had the discussion which wasn't well attended but I still enjoyed it! Plus 3 people told me they actually read the book but couldn't join, hah. After work was lifting, but only after I went back to the gymnastics gym to pick up the credit card I left there on Sunday. 🤦‍♀️ I walked the ~hour from gym to gym. 

 

Front squat: 4 x 4 x 195#

Close grip bench with chains: 3 x 115 + 80# chains (lol this was tough), 4 x 3 x 110# + 80# chains

EZ bar tricep pullover and press: 4 x 10 x 55#

Cable rows: 4 x 12 x 110#

 

Wednesday had a small work gathering outside in the parking lot to kind of kick-off the idea that folks are returning to the office soon. I was a bit on the fence about attending because I'm SO close to being fully vaccinated but not quite there, but I wound up attending. I felt pretty good about it -- mostly outside. I spent the most time talking with someone I've been trying to become friends with and I think that went well! Plus, he even shared something that might help my team out, so we're going to see about getting an app his team uses made available to mine. So, you know, win-win. I had a couple of beers, but my workout was pretty easy, so I still went to the gym after a bit of a cool-off period.

 

Tempo feet-up close grip bench (ahahah): 3x3x135#

Good mornings: 3 x 8 x 140#

Cable chest fly: 4 x 12 x 20#

Hamstring curls: 4 x 10

Swiss bar curls: 4 x 10 x 40#

Banded tricep extensions x 100

 

I chatted with MC a bit and went to bed relatively early and slept a lot. 

 

Thursday, I got my second shot! It was... a bit of a fiasco because I left my vaccination record card at home and then ran back and then back down to the vaccine center and when I was getting my shot, the guy was like "... we could have just made you a new one, you know?" And that CRACKED me up. But I did have to take some Ubers for my scramble to recover the card and had the same driver both ways. It turned out that it was his last day before he went back home to Nepal for 2 months, where he'll hike with his 99-year-old father. And we chatted most of the second ride and I really enjoyed it. I'VE MISSED PEOPLE, YOU GUYS. It also poured rain on me when I left the administration site, but I got home in time for the call with our govt team! So, you know, there were some wins, hahah. 

 

I took a short nap after the work day, and almost rallied to go to the gym after all. But it was still pouring rain and my shot arm hurts quite a bit to lift over my head, so I went with the rest day anyway. I laid in bed and watched like... 4 hours of Schitt's Creek. That's a rest day alright. 

 

Train: 18/20 lifting +  5/6 "other"

Mobilize: 4/5 thoracic + 2/5 hip

Outdoor time: 13.5/15 hrs

Vegeetabuls: 17/20 big servings

Spring cleaning: 17 pts 

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Friday - Jogged + hung out with QP + made lemon poppyseed cookies

Saturday - Deload squats + board press (2 x 180#) + hung out with my neighbor (BB) + played darts + did some online games with the bois 

Sunday - Deload deadlifts + visited my BFF at her new job with my roommates and GC + went to bed early

 

Challenge Wrap-up

Train: 20/20 lifting +  6/6 "other" <-- lifted according to plan and hiked, jogged, or went to gymnastics to supplement it - 100%

Mobilize: 4/5 thoracic + 3/5 <-- still didn't make more time/prioritization for this - 70%

Outdoor time: 14.5/15 hrs <-- spent a good amount of time outside - 97%

Vegeetabuls: 17/20 big servings <-- ate some more veg, but not enough veg - 85%

Spring cleaning: 17 pts <-- got rid of a bunch of stuff, still need to actually donate some things, but improved ✔️

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On 4/30/2021 at 5:13 PM, raptron said:

It turned out that it was his last day before he went back home to Nepal for 2 months, where he'll hike with his 99-year-old father. And we chatted most of the second ride and I really enjoyed it. I'VE MISSED PEOPLE, YOU GUYS.

It's amazing how refreshing those snippets of random conversations can be. Think my last one was... last summer. 😅

 

Nice work on the challenge!

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22 hours ago, WhiteGhost said:

Hey @raptron, where are you?  Did you forget to make a new challenge?

Haha, kind of! I don't have any goals other than following my lifting program right now. I may make a social thread or something in the new forum.

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