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Rookiebeotch Develops a Space Program to Fly to the Moon! (and Back?)


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T - 27 days

Tuesday Aug 11

8/11/15 Tuesday

DL and OHP. Morning jumps.

FitNotes Workout - Tuesday 11th August 2015** ATG Squat Jumps **- 20 reps- 50.0 lbs x 15 reps- 50.0 lbs x 18 reps- 50.0 lbs x 17 reps** Deadlift **- 135.0 lbs x 10 reps- 225.0 lbs x 10 reps- 295.0 lbs x 6 reps- 365.0 lbs x 2 reps- 365.0 lbs x 8 reps [PR] [Belt, alt grip, Chalk.]- 395.0 lbs x 5 reps [PR] [Belt, alt grip, Chalk]- 405.0 lbs x 3 reps [PR] [Belt, alt grip, Chalk]** Overhead Press **- 135.0 lbs x 10 reps- 145.0 lbs x 8 reps- 155.0 lbs x 7 reps [PR]- 155.0 lbs x 6 reps- 145.0 lbs x 8 reps- 135.0 lbs x 10 reps** Shovel Deadlift **- 100.0 lbs x 14 reps [PR] [10-bar-45]- 115.0 lbs x 10 reps [PR] [10-bar-60]- 125.0 lbs x 8 reps [PR] [10-bar-70]
Exploded a massive headache at the base of my skull on the 225lb DL warmup. Popped a single ibuprofen and paced my heart rate. The headache didn't come back. My head hasn't felt right since my tiny heat stroke last week.

PRs! The easiest PR was the 365x8 DL. The hardest was the 395x5 DL. The grindiest rep was #8 on OHP set5 145x8.

My Rocket's current Delta-V = 2,050.4 m/s

X Widowmaker +0

O SED x1.03

- morning squat jumps

O PRs x(1.01)^4

** Deadlift **

- 365.0 lbs x 8 reps [PR] [belt, alt grip, Chalk.]

- 395.0 lbs x 5 reps [PR] [belt, alt grip, Chalk]

- 405.0 lbs x 3 reps [PR] [belt, alt grip, Chalk]

** Overhead Press **

- 155.0 lbs x 7 reps [PR]

O Bedtime x1.00

New Delta-V = 2,197.7 m/s

Tuesday notables:

-tired

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Haha, I like the noteables for yesterday...for short and direct.

 

So, just thinking... The new job, new girlfriend, and opiates didn't work out so well for Elliott.

 

I mean it's all relative...and I would hope that the new girlfriend isn't a drug dealer whose boss you put into prison...though...it would be pretty interesting if she was...

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T - 26 days

Wednesday Aug 12

8/12/15 Wednesday

Bench, upper back, triceps. Widowmaker breakfast.

FitNotes Workout - Wednesday 12th August 2015** High Bar Squat **- 135.0 lbs x 12 reps [All sets ATG. Morning time]- 205.0 lbs x 6 reps- 255.0 lbs x 3 reps- 225.0 lbs x 20 reps [Fun @ rep 11. Had more in me, but stopped short.]** Bench Press **- 135.0 lbs x 12 reps- 185.0 lbs x 8 reps- 235.0 lbs x 4 reps- 255.0 lbs x 3 reps- 260.0 lbs x 3 reps [PR]- 265.0 lbs x 2 reps [PR]- 235.0 lbs x 5 reps- 235.0 lbs x 6 reps [10 breath Rest-paused add-on to previous set 2,2,2]- 235.0 lbs x 5 reps [15 breath Rest-paused add-on to previous sets 3,2]** Rope Grip Barbell Row **- 135.0 lbs x 16 reps [PR]- 135.0 lbs x 16 reps- 155.0 lbs x 13 reps [PR]- 155.0 lbs x 13 reps- 135.0 lbs x 16 reps** Parallel Bar Triceps Dip ** (Tri Trap Scap Superset)- 10 reps- 12 reps- 12 reps** Barbell Shrug ** (Tri Trap Scap Superset)- 235.0 lbs x 14 reps- 235.0 lbs x 16 reps [PR]- 235.0 lbs x 16 reps** Reverse Fly ** (Tri Trap Scap Superset)- 25.0 lbs x 10 reps- 25.0 lbs x 10 reps- 25.0 lbs x 10 reps
I didn't have the strength to bench 4x255. The minichallenge dogcrap sets felt effective.

Movement hindering DOMS on erector spinae and obliques. Moderate DOMS on lats. Minor DOMS on quads, hams, glutes, abductors, forearms, scapula area(widowmaker?), biceps. Not too many major muscle areas left to mention.

My Rocket's current Delta-V = 2,197.7 m/s

O Widowmaker +140

** High Bar Squat **

- 225.0 lbs x 20 reps [Fun @ rep 11. Had more in me, but stopped short.]

O SED x1.03

- Widowmaker breakfast

O PRs x(1.01)^2

** Bench Press **

- 260.0 lbs x 3 reps [PR]

- 265.0 lbs x 2 reps [PR]

O Bedtime x1.00

New Delta-V = 2,456.2 m/s

Wednesday notables:

-sore everywhere

-hurricane prep

-been slacking on my Mandarin study

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T - 25 days

Thursday Aug 13

8/13/15 Thursday

Squats, lats, biceps. Jumps in the morning.

FitNotes Workout - Thursday 13th August 2015** ATG Squat Jumps **- 20 reps [Morning]- 50.0 lbs x 20 reps [PR] [Out of time]** High Bar Squat **- 135.0 lbs x 10 reps [All sets ATG]- 205.0 lbs x 6 reps- 275.0 lbs x 2 reps- 285.0 lbs x 5 reps [PR] [Belt]- 310.0 lbs x 0 rep [Belt. Was going for 2, haha]- 260.0 lbs x 8 reps [PR] [Belt]- 225.0 lbs x 20 reps [Fun started @ rep 9. Torturous]** Pull Up **- 10 reps [All sets snatch grip]- 10 reps- 10 reps- 9 reps- 8 reps** Chin Up ** (Bicep Superset)- 10 reps- 10 reps- 10 reps** Barbell Curl ** (Bicep Superset)- 85.0 lbs x 10 reps [PR]- 95.0 lbs x 7 reps- 95.0 lbs x 8 reps [PR] [Burnout]
DL DOMS still kicking my ass. Hell, lats still DOMSing from Monday night. Whatever; did my workout.

My Rocket's current Delta-V = 2,456.2 m/s

O Widowmaker +140

** High Bar Squat **

- 225.0 lbs x 20 reps [Fun started @ rep 9. Torturous]

O SED x1.03

- SquatJumps in the morning

- heavy evening squats with widowmaker

O PRs x(1.01)^2

** High Bar Squat **

- 285.0 lbs x 5 reps [PR] [belt]

- 260.0 lbs x 8 reps [PR] [belt]

O Bedtime x1.00

New Delta-V = 2,727.8 m/s

Thursday notables:

-DOMS

-Mr Robot! I didn't think it could get more WTF, but it got way more WTF.

-practiced some Mandarin

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Mr. Robot - I did not see that coming! I still won't commit to any theories though. I loved the end when Elliot asks us/the camera/the person he created if we're freaking out right now.

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I feel like I need to rewatch earlier episodes after being exposed to this twist. I was wondering how Darlene and Angela got so friendly with each other. They always were! We just never seen them interact outside of Elliott's perspective.

And the storytelling techniques of this show keep surprising me!

AND the soundtrack is so fresh and effective. The moodiness infects me with total immersion. Also loved the FKA twigs track on the rooftop scene last week. I don't listen to that music, but it was such a good choice.

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I feel like I need to rewatch earlier episodes after being exposed to this twist. I was wondering how Darlene and Angela got so friendly with each other. They always were! We just never seen them interact outside of Elliott's

Yea, we were just talking about that. I couldn't remember if they were in any scenes together. I too want to re-watch earlier episodes.

It keeps me interested because it's told by an unreliable narrator.

The opening scene from the prison break episode was one of the best that I've seen in a long time.

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Really? It's a USA show with Christian Slater. I almost didn't watch it until I heard how amazing it was. So I'm not too surprised. I suspect season two will get better ratings after people watch the episodes on demand or get caught up on their DVR

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Look what I found.

https://youtu.be/NsGu8t3qQWw

I'm going to start these today. This exercise is exactly what I need.

 

I wonder if those would help my shoulder.

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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For me, they are difficult with just an empty bar. Then again I am just raising it with no torso extention to help the pull. Very likely that this exercise will strengthen your weaker muscles around the shoulders. Almost everyone is weak there. But you may not have the shoulder strength to reach optimal volume due to your inprogress recovery. Maybe a pvc pipe or broomstick?

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T - 24 days

Friday Aug 14

8/14/15 Friday

Just jumps in the morning. Rest night.

FitNotes Workout - Friday 14th August 2015** ATG Squat Jumps **- 20 reps [Morning time]- 50.0 lbs x 17 reps- 50.0 lbs x 18 reps
I started doing single leg calf raise sets to failure randomly through the day at work and at home.

My Rocket's current Delta-V = 2,727.8 m/s

X Widowmaker +0

- day after heavy squats

O SED x1.03

- Jumps in the morning

X PRs x(1.01)^0

- Friday rest-night/game-night

-- Bedtime x1.00

- Weekend!

New Delta-V = 2,809.6 m/s

Friday notables:

- Calf raises!

- Bought a freeze bowl type ice cream maker from a guy on Craigslist. Years old but never used.

- Got to have many conversations with people, including a specific girl. I'm still a pussy though.

- Sampled some Fka twigs on the way home. Still not a fan outside of brilliant Mr Robot scenes.

- Game night.

- Happy day despite a world full of reasons not to be.

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T - 23 days

Saturday Aug 15

8/15/15 Saturday

24 hr fast. Thursday weigh in was 201.

Fullbody including some jumps and a widowmaker. New exercise; Barbell Snatch Raise in Squat. Thanks Klokov.

FitNotes Workout - Saturday 15th August 2015** Sumo Deadlift ** (Superset 1)- 135.0 lbs x 10 reps- 225.0 lbs x 10 reps- 315.0 lbs x 10 reps [Straps]- 315.0 lbs x 10 reps [Straps]- 315.0 lbs x 10 reps [Straps]** Chin Up ** (Superset 1)- 10 reps- 10 reps- 10 reps- 10 reps- 10 reps** Ring Push Ups ** (Superset 2)- 14 reps- 15 reps- 15 reps- 15 reps** Barbell Snatch Front Raise In Squat ** (Superset 2)- 45.0 lbs x 12 reps [PR]- 55.0 lbs x 9 reps [PR] [All over the place.]- 55.0 lbs x 9 reps [Asymmetrical hip disfunction. Psoas on left. Tensor Fasciae Latae on right.]- 55.0 lbs x 9 reps [Better. Hold on final rep.]** Parallel Bar Triceps Dip ** (Superset 3)- 12 reps- 12 reps- 12 reps- 12 reps** Plate FacePull and Ext Rotation ** (Superset 3)- 45.0 lbs x 14 reps- 45.0 lbs x 14 reps- 45.0 lbs x 14 reps- 45.0 lbs x 14 reps** Overhead Press ** (Superset 4)- 135.0 lbs x 7 reps- 135.0 lbs x 7 reps [Triceps are wiped]** ATG Squat Jumps ** (Superset 4)- 20 reps- 50.0 lbs x 16 reps** High Bar Squat **- 205.0 lbs x 4 reps- 205.0 lbs x 20 reps [Fun @ rep 12. Getting better at shoving hips under the bar.]
Upper back feels good.

My Rocket's current Delta-V = 2,809.6 m/s

O Widowmaker +100

** High Bar Squat **

- 205.0 lbs x 20 reps [Fun @ rep 12. Getting better at shoving hips under the bar.]

O SED x1.03

- jumps and widowmaker included in fullbody workout

X PRs x(1.01)^0

- high rep stuff

-- Bedtime x1.00

- weekend!

New Delta-V = 2,996.9 m/s

Saturday notables:

- Ice cream experiment. A successful failure.

- New Klokov exercise is stimulating. It will be included on upper back days.

- I did yard work and did a pest control treatment of the property.

- I finally got around to watching The Girl With the Dragon Tattoo while I ate the remaining 3 lbs of the second batch of Bbq sauce chicken I made last weekend. On rice with broccoli.

- Took a 3 hour nap before the workout.

- Calf DOMS.

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T - 22 days

Sunday Aug 16

8/16/15 Sunday

DL and OHP. Widowmaker and DL accessories.

FitNotes Workout - Sunday 16th August 2015** Deadlift **- 135.0 lbs x 10 reps- 225.0 lbs x 8 reps- 315.0 lbs x 5 reps- 385.0 lbs x 1 rep [Alt grip]- 405.0 lbs x 3 reps [Belt, alt grip, Chalk. Failed rep4]- 415.0 lbs x 0 rep [Belt, alt grip, Chalk]- 405.0 lbs x 1 rep [Belt, alt grip, Chalk. Really slow]- 385.0 lbs x 5 reps [Belt, alt grip, Chalk]- 365.0 lbs x 5 reps [Belt, alt grip, Chalk]- 295.0 lbs x 10 reps [Alt grip, Chalk]** Overhead Press **- 135.0 lbs x 10 reps- 150.0 lbs x 8 reps [PR]- 160.0 lbs x 4 reps- 160.0 lbs x 4 reps- 150.0 lbs x 6 reps- 135.0 lbs x 10 reps** High Bar Squat **- 205.0 lbs x 4 reps- 205.0 lbs x 21 reps [Fun @ rep 12]** Stiff-Legged Deadlift **- 205.0 lbs x 10 reps- 225.0 lbs x 10 reps** Shovel Deadlift **- 125.0 lbs x 8 reps [10-bar-70]
Tonight was a DL failure. I think it was because of bad sleep. I got 3-4 hours last night and a 3 hour nap before the workout. But it might be the weird back soreness I got from the klokov snatch raises.

My Rocket's current Delta-V = 2,996.9 m/s

O Widowmaker +105

** High Bar Squat **

- 205.0 lbs x 21 reps [Fun @ rep 12]

O SED x1.03

- widowmaker included in DL workout

O PRs x(1.01)^1

** Overhead Press **

- 150.0 lbs x 8 reps [PR]

-- Bedtime x1.00

- weekend

New Delta-V = 3,226.9 m/s

Sunday notables:

- poor sleep

- DL failures

- Watched The Judge. Decent movie.

- strange back soreness due to the Klokov Snatch Grip Front Raises.

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About the deadlift fails do you think you might have wiped yourself out on the 405x3 and that is why 415 have you trouble?

Sent from my LG-D800 using Tapatalk

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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I'm planning on trying those Klokov Front Raises tomorrow if I have the time. I liked his Snatch Grip press, so this should be fun.

 

Yay calf raises...boo being a pussy. Yay happy days.

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About the deadlift fails do you think you might have wiped yourself out on the 405x3 and that is why 415 have you trouble?

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Sure that set fatigued me, but that set was a failure too. I meant to take it to 4 reps. I had 4 reps in me the last time I lifted 405. I've been doing 3 exhaustive working sets every DL workout for a while now. If I was better prepared for it, I wouldn't have failed as much.

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