Do battle, like a sloth.

[tcw295]

1 hour ago, The Most Loathed said:

I really expected curls to follow this.

Please, I'm a man of principle. Curls at the END of the bro workout.

[tcw295]

Monday's Events 2/6/2017
5 am. Surprise snow day. Lets take some preworkout and hope my car makes it to the gym.

Warmup
Banded pull aparts
Stomach to wall handstands


Barbell Row, Benchpress, Russian Twists barbell bicep curls
Row 155x5,Pause Bench 155x1, 15x russian twists 35 pounds, curl 60x8
Row 155x5,Pause Bench 155x1, 15x russian twists 35 pounds, curl 60x8
Row 155x5,Pause Bench 155x1, 15x russian twists 35 pounds, curl 60x8
Row 160x5,Pause Bench 155x1, 15x russian twists 35 pounds, curl 60x8
Row 150x6,Pause Bench 150x2, 10x floor wipers 35 pounds, curl 55x11
Row 150x6,Pause Bench 150x2, 10x floor wipers 35 pounds, curl 55x12
Row 145x6,Pause Bench 145x3, curl 55x5
Wide grip row 135x8, Close bench paused 135x3, curl 55x4
Wide grip row 135x8, Close bench 135x5


Reps not touching the chest all the time? That calls for paused bench reps. 


Bar dip, Barbell JM press, plyo pushup

6 bar dips, JM press 95x5, 3 plyo pushups
7 bar dips, JM press 85x6, 1 plyo pushup

(at this point the 6 am conjugate people came in and took the rack so I moved)

8 p bar dips, 4 diamond pushups, 4 chinups
7 p bar dips, 3 diamond pushups, 3 chinups

Triceps I hardly knew ye.


Notes:

Waited an hour in the snow for a bus, never showed. Drove a half mile to the hardware store and bought a snow shovel, shoveled for 90ish minutes while listening to an audiobook, then spent the rest of the day indoors working on 3d.


Great Job!

[tcw295]

Yesterday's Events 2/7/2017
Still snow on the ground, but roads are normal. Woke up outside of a sleep cycle or something, im friggin tired. Lets eat more magic preworkout powder and hit the gym. My shin hurts.

Warmup
Belt squat machine, 45 pounds: 100 marching steps and 20 good mornings
MYTRL


Squats, Ab mat situps/hanging leg raises
215lb belted front squatx3, 8 hanging leg raises
215lb belted front squatx3, 8 hanging leg raises
215lb belted front squatx3, 20 ab mat situps, so sore
215lb belted front squatx3, 20 ab mat situps
(At this point I was like damn, these are tough and im not sure if I am even hitting depth.)
210lb belted front squatx4, 20 ab mat situps
205lb belted front squatx5, 20 ab mat situps
Unbelted paused front squat 185x2
Unbelted paused front squat 185x2
Unbelted paused front squat 185x3

Did these in a monolift, but the hooks were facing toward the back of the machine so I had little to no room behind me. While that was probably a good thing, I felt claustrophobic and cramped.



Ab finisher
Look up 'Frank Medrano - Killer Core Great finisher' for this. He makes it look easy, plank walking, opposite arm to leg plank crunches....it was hard. I did most of the reps then I did two sets of 5 chinups and was done.



Notes:

Long boring work day followed by rings in my friends garage. I dare say I'm getting slightly stronger, had fun with the trx cables doing upside down iron cross holds and front lever work. Shoulders=done. Made him try the core finisher too. My leg where I hit the box jump is all swollen and gross.


Great Job!

[Elastigirl]

How much snow did you have? We only had a couple of inches. All my friends had more. I was a bit bummed, I was hoping for more. 

Hope the shin heals soon.

[tcw295]

13 minutes ago, Elastigirl said:

How much snow did you have? We only had a couple of inches. All my friends had more. I was a bit bummed, I was hoping for more. 

Hope the shin heals soon.

 

Same. A couple of inches. Certainly alot of snow for me, heres an example from a friend in the area
 

 

[Sloth the Enduring]

That's more snow than we have in Minnesota right now.

[Elastigirl]

37 minutes ago, tcw295 said:

 

Same. A couple of inches. Certainly alot of snow for me, heres an example from a friend in the area
 

 

people in Bellevue got 6 inches and Renton got 8 inches

[The Most Loathed]

13 hours ago, tcw295 said:

shoveled for 90ish minutes while listening to an audiobook

I'm a fan of this workout

13 hours ago, tcw295 said:

had fun with the trx cables doing upside down iron cross holds and front lever work

you did Inverted Iron Cross on a TRX?

This thing?

[tcw295]

1 hour ago, The Most Loathed said:

I'm a fan of this workout

you did Inverted Iron Cross on a TRX?

This thing?

Nah I guess trx was the wrong term. I think its actually called a total gym, it has a sliding seat you can put at a low angle and then cable yourself up. 

[The Most Loathed]

ahgood. I was worried about the integrity of your cervical spine and skull. I'm much relieved.

[tcw295]

Yesterday's Events 2/9/2017
5 am, preworkout for gainz, etc. LETS LIFT.

Warmup
MYTRL
Belt squat marches and good mornings
Did a few 35 lb kettlebell cleans just to try it technique

KB swings, Deadlifts, L sits

90 lb KB swings x4, belted Sumo DL 285x3, 45s L sit with feet on floor
90 lb KB swings x4, belted Sumo DL 285x3, 45s L sit with feet on floor
90 lb KB swings x4, belted Sumo DL 285x3, 40s L sit on p bars with 1 leg tucked
90 lb KB swings x4, belted Sumo DL 285x3, 40s L sit on p bars with 1 leg tucked
belted Sumo DL block pull 305x2
belted Sumo DL block pull 310x2
unbelted Sumo DL 275x3


Incline seated DB curl, Fat grips DB row
Row 55x8
Curl 15x20, Curl 20x10
Row 55x7
Curl 20x12, Curl 15x15

Gainz.



Notes:
Took too long and worked out right up until my deadline to catch the bus, and left my parallettes and kettlebell out. Someone who works at the gym took a picture and sent it me on facebook aaaand I felt like a terrible scumbag for most of the afternoon. Apparently it was national pizza day, so I stopped by trader joes and got some tasty dough.



It was delicious.


Great Job!

[tcw295]

Yesterday's Events 2/10/2017
No substances today. Pizza is my preworkout.

Warmup
Banded pull aparts
Controlled shoulder articular rotations
stomach to wall handstand 
20s yaad lean
15 second skin the cat hang on rings


Wide grip lat pulldown (wide grip, thick bar),overheadpress, oblique stuff
Pulldown 125x3, Belted OHP 100x1, 10x floor wipers
Pulldown 130x3, Belted OHP 95x3, 12x floor wipers
Pulldown 130x3, Belted OHP 95x3, 15x floor wipers
Pulldown 130x3, Belted OHP 95x4, 15x floor wipers
Pulldown 140x3, Belted OHP 95x3, russian twists 25lbx20
Pulldown 140x2, OHP 85x5, russian twists 25lbx20

Banded OHP with 10 pounds x3
Banded OHP with 10 pounds x3
Banded OHP with 10 pounds x3


Delt raises, Fat gripz Hammer Curls
5lbx20, 10lbx15, 15lbx10 raises
35x3 curl
25x8 curl
5lbx20, 10lbx15, 15lbx10 raises
25x10 curl

Elbow poppin on the descending part of overhead press. No good.



Notes:

Windy as heck today. Also, sous vide chicken chunks look really gross when you dump them out of the bag.



Great Job!

[tcw295]

Started my first 4 week challenge!
 

Hope to see some of your faces in there questioning my judgement and offering words about things.

[tcw295]

Yesterday's Events 2/13/2017
5 am gym time. Just some creatine to start the gains train

Warmup
Banded pull aparts
Controlled shoulder articular rotations
banded facepulls


Barbell Row, Benchpress, Side jacknife.....barbell bicep curls
Row 145x5, Bench 145x5, 20 jackknives each side, curl 60x10
Row 155x3, Bench 155x2, 20 jackknives each side, curl 65x9
Row 165x2, Bench 165x0, 20 jackknives each side, curl 70x6
Wide grip Row 135x8, Wide grip paused Bench 135x2, curl 75x4
Wide grip Row 135x8, Wide grip paused Bench 135x3, curl 60x5
Wide grip Row 135x8, Wide grip paused Bench 135x3

Bummed that I failed my 3 rep and my 1 rep. I am weak off my chest, gotta do more paused work.



gripwork: holding the hexagonal end of a dumbell

20 pounds....lasted 53 seconds!


Dips, tricep extensions, chinups
Dipx10, tricep ext 50lbx10, plyopushupx4, 4 chinups
Dipx10, tricep ext 50lbx10, diamond pushupx5, 4 chinups
Dipx10, tricep ext 50lbx10, diamond pushupx4, 5 chinups



Arms are warm buttery toast.


Notes:

I forgot my work password this morning because I had to change it over the weekend and my fingers didnt have time to get it. So that was a fun morning. On top of my leg randomly giving out after trying to run on sunday, I was briefly engulfed in the cloak of unfathomable sadness. I pulled myself out and reminded myself that feelings are hard, but man, what a monday. At least this whole fasting thing makes food easy. Being uncomfortably full in the evenings can be rough though, at least unlike college I wake up with the best kind of gainz.


Great Job!

[tcw295]

Yesterday's Events 2/14/2017
Good morning workd. Lets take preworkout and give hope brodin got me something good today for our bromance.

Left knee (unrelated to running injury) and quad is sore. I choose to work through it.

Warmup
MYTRL
Belt squat marches and good mornings
all kinds of band pull aparts

KB swings, Deadlifts, Full dragon flags

90 lb KB swings x5, belted Sumo DL 275x5, 6 dragon flags
90 lb KB swings x5, belted Sumo DL 290x3, 5 dragon flags
90 lb KB swings x5, belted Sumo DL 305x2, 5 dragon flags
90 lb KB swings x5, belted Sumo DL 315x1

RDL 235x5
RDL 235x5

305 went up so easy I had to check the weight on the bar, and so I went for 315. Got it easy, though I need to work on my setup and bring my back up. Felt easy though!


GHR, Fat grips DB row, x plank crunch, neutral grip chinups
GHRX8, Row 55x10, 10 crunches, 4 chins
GHRX8, Row 55x10, 10 crunches, 3 chins
GHRX8, Row 55x10, 10 crunches, 4 chins

Gainz.



Notes:
Riding the deadlift PR high, I had a fine morning, then a good quick rings workout at my friends place after my day at work....then my car broken down on the highway home. Descended into mental madness after waiting 3.5 hours in my car for a tow. Ate half a cold ribeye before going to bad far past my bedtime. Happy valentines day!



Great Job!

[tcw295]

Yesterday's Events 2/15/2017
There was squatting planned for today, but my left quad is having none of that leg bending. Lets press!

Warmup
Banded pull aparts
Controlled shoulder articular rotations
stomach to wall handstand 
20s yaad lean
bar skin the cat hang

Feel like I seriously goofed my mid back lats doing the skin the cat. Shoulder is iffy too, but I move ahead.


Wide grip lat pulldown (wide grip, thick bar),overheadpress, oblique stuff
Pulldown 125x5, Belted OHP 90x5, 5x standing plate twists
Pulldown 140x3, Belted OHP 100x3, 10x standing plate twists
Pulldown 160x2, Belted OHP 105x1, 10x standing plate twists
Banded OHP with 10 pounds x2
Banded OHP with 10 pounds x2
Banded OHP with 10 pounds x2
Banded OHP with 10 pounds x2
Banded OHP with 10 pounds x2
Banded OHP with 10 pounds x2

My 1 rep was a second attempt, and even still took like 10 seconds to get overhead, used alot of back, thank goodness for belts. Banded press went great, bar speed increased as sets went on.


Delt raises, Barbell JM Press
5lbx20, 10lbx15, 15lbx10 raises
JM Presss 85x5
JM Presss 85x5
JM Presss 85x5
5lbx20, 10lbx15, 15lbx10 raises

Then I did 100 banded pull aparts and was sore.


Right shoulder is getting impinged. Scheduled a massage for the evening, which of course was at the gym.


Had a few minutes before my massage at 5, so I worked on my glutes:

Barbell glute thrust
370x5
410x3
435x1

I got a strong booty.




Notes:

Lots of carbs today, different colors of sweet potatoes and entirely too much oats. So. Full. PT looked at my leg and gave me things to do, including a return to running protocol. Today was my first walk run, 1 minute run/4 min walk for 25 minutes. Used it on the way home since my cars still out of commission. Went great, and I can still walk! Got the 'I'm not hungry' from my lady at dinnertime, so I had pancakes covered in peanut butter. Adulting.



Great Job!

[tcw295]

Yesterday's Events 2/17/2017
Friday! Quads a bit sore, so I wont try the rowing/100 squats workout. Just some front squats. Preworkout go!

Warmup
Belt squat machine, 45 pounds: 100 marching steps and 20 good mornings
MYTRL


Front squats, L sits
front squat belted 195x5, 50s feet floor l sit
front squat belted 215x3, 55s feet floor l sit
front squat belted 235x1, 55s feet floor l sit
front squat belted 235x1
front squat 165x2 box pause squat
front squat 165x2 box pause squat
front squat 145x3 box pause squat

Epic 10 second final rep (first rep of 235 wasnt parallel, so I set up a box)



Offset Split Squats
20lbs in one hand, 15 each side
25lbs in one hand, 15 each side
30lbs in one hand, 15 each side

Seated Incline curls
20lbx15, 25lbx5
25lbx7, 20lbx10


GHD situp x15, then 60s plank. ABS.



Notes:

Work pizza party, got to be a weirdo drinking coffee and watching everyone eat. Found the nerds and talked videogames though. Enjoyed a nice sunny walk home and spent the afternoon working on art.


Great Job!

[tcw295]

Yesterday's Events 2/20/2017
monday morning gym time! 

Warmup
Banded pull aparts
Controlled shoulder articular rotations
tons of rotator cuff work


Barbell Row, Benchpress, obliques.....barbell bicep curls
Row 145x5, Bench 145x5, russian twists 25lbx20, curls 65x8
Row 145x5, Bench 145x5, russian twists 25lbx20, curls 65x8
Row 145x5, Bench 145x5, russian twists 25lbx20, curls 65x8
Row 135x6, Bench 135x5, hanging knee oblique raisesx10, curls 60x8
Row 135x6, Bench 135x5, hanging knee oblique raisesx10, curls 60x8
Row 135x6, Bench 135x5 curls 45x10

Its the back arch. I got that set, and everything got REALLY EASY.


Dips, tricep extensions, chinups
Dipx10, tricep ext 45lb x10, 4 chinups
Dip +45 poundsx5, tricep ext 45lb x10, 4 chinups
Dip +45 poundsx5, tricep ext 45lb x10, 5 diamond pushups

Tried to make sure to stay upright in these dips, so that forearm gets lower and tricep gets worked or something? I've been youtubing too much fitness.


Notes:

Holidays are for real workers, I get to stand in an office thats slowly cooking (No AC on holidays) and punch buttons on the keyboard. It went by quick though and I walked home in the pitter patter of rain. Managed to finished a ton of unwraps for my 3d environment and that felt awesome. Watched some boardwalk empire and ate 8+ ounces of amazing sous vide steak.


Great Job!

[tcw295]

Yesterday's Events 2/21/2017
Tuesday 5 am, yadda yadda, preworkout because leg day. Abruptly switched to nsuns 5/3/1, so I am looking forward to this workout!

Warmup
MYTRL
Belt squat marches and good mornings


KB swings, Deadlifts

90 lb KB swings x5, Sumo DL 220x5
90 lb KB swings x5, Sumo DL 250x3
90 lb KB swings x5, Sumo DL 280x3
Sumo DL 265x3
Sumo DL 250x3
Sumo DL 235x3
Sumo DL 220x3
Sumo DL 195x3
Sumo DL 185x6

No belts today. Focused on form and took plenty of footage. Felt great!

GHR, Fat grips DB row, L sits, neutral grip chinups
GHRX8, Row 60x8, 60s feet on floor l sit, 4 chinups
GHRX8, Row 60x8, 45s one leg raised l sit, 4 chinups
GHRX8, Row 60x8, 45s one leg raised l sit, 5 chinups (i added the thinest stretchy band to help)
3 normal chinups


Gainz.



Notes:

Hurt my bicep or elbow or something this morning, it was pretty sore, but I did rings in the evening anyway, further irritating my elbow practicing muscle ups and making me useless. I ate so much at lunch I never wanted to see food again, yet after rings I was ravenous, and ate so much brocolli and carrots it was ridiculous. Was kinda hungry lying in bed. Bulking hard.



Great Job!

[tcw295]

Yesterday's Events 2/23/2017
creatine, lets do this 5 am gym thing

Warmup
Banded pull aparts
Controlled shoulder articular rotations
stomach to wall handstand 
all sorts of rotator cuffs band things


Wide grip lat pulldown (wide grip, thick bar),overheadpress
Pulldown 80x8, OHP 45x6
Pulldown 86x8, OHP 50x5
Pulldown 90x6, OHP 65x6
Pulldown 95x6, OHP 65x5
Pulldown 100x6, OHP 65x7
Pulldown 105x6, OHP 65x4
Pulldown 105x6, OHP 65x6
Pulldown 105x6, OHP 65x8


Dat new routine. Stuff was quick and easy today, and no belt. Had time left for more things.

Close grip Bench
60x6
75x5
85x5
95x5
100x5
105x6
105x8



Delt raises, Hammer Curls
5lbx20, 10lbx15, 15lbx10 raises
30x8 curl
5lbx20, 10lbx15, 15lbx10 raises
some banded facepulls with 20lb thin orange band
bent over rear delts 5lbs x15, x20

Felt like I had alot of time and did many things, so thats neat. To work!

*work happened, briefly*

Back to the gym!




DOUBLE GYM THURSDAY

Came back because gains. And I wanted to eat too much later.

Barbell Row with fat grips, pullups
105x5, 4 bodyweight pullups
125x3, 5 bodyweight pullups
135x5, 3 bodyweight pullups
130x3, 3 bodyweight pullups
125x5, 1 pitiful pullup
115x3
110x5
100x5

Could have used an axle bar, just to say I did axle rows, but I mean, I had my fat grips with me.

Incline DB curls

fat grip 15lb curlx20, 20lbx10, 25lbx5
rest and think about life
25lbx10, 20lbx13, fat grip 15lbx15


Did some more hammer curls, and rear delt raises, then finished with some ab work: 4x3 toes to bar, then 5x12 GHD side situps. Just the WORST. Gym owner told me to lock up, so I put an erasure playlist on his pandora since I couldnt get just the song from robot unicorn attack to loop over and over. 

After the gym, I walked about a mile past the mall to KATSU BURGER. Where I broke my fast around 2pm with this monstrosity of beef chicken and pork katsu:





It was bigger than my face, ridiculously messy, and hard to eat. It was ok. Really enjoyed the wasabi mayo though. Not sure if it was worth the stress my knee took from walking 2.5 miles that afternoon, my leg was seriously hurting. At least it was sunny and nice.




Believe it or not I was actually hungry later. And here I thought Id never want to see food again.





Great Job!

[tcw295]

Yesterday's Events 2/24/2017
Didnt think my legs would work, but if theres any knee pain its masked by the DOMS from doing 100 reps of 185 pound squats. Creatine inhaled, and off to the gym

Warmup
Belt squat machine, 45 pounds: 100 marching steps and 20 good mornings
MYTRL
Banded toe taps 3x20 each side (basically a monster walk)


Front squats
165x5
185x3
210x3
200x3
185x3
175x3
165x5
155x5
145x6

Not bad! No belt, and acceptable form, going to parallel and not above it like a sucker.



Offset Split Squats 25pounds in one hand
15 each side
15 each side
15 each side
15 each side
15 each side

Worst burn ever.

GHD situp, chinup, pushup
10 situps, 5 chinups, 10 pushups
10 situps, 5 chinups, 10 pushups
10 situps, 5 chinups, 10 pushups

I did the things!

Notes:

Work, home, 3d......then when it was past my bedtime....karaoke! First time in a bar in years. Poorly sang 'ordinary world' and hurt my throat on the high notes. It was a great time and there was alot of wonderful characters. Thanks to my lady for making me be social.


Great Job!

[Elastigirl]

How did you even get your mouth around that burger? I've seen those Katsu burger places around and wondered what they were.

[tcw295]

33 minutes ago, Elastigirl said:

How did you even get your mouth around that burger? I've seen those Katsu burger places around and wondered what they were.

I ate it one quarter at a time, even still, it did not compress down to human mouth size and had to be attacked from the size


 

[The Most Loathed]

On 2/25/2017 at 1:32 PM, tcw295 said:

I ate it one quarter at a time, even still, it did not compress down to human mouth size and had to be attacked from the size


 

[tcw295]

6 hours ago, The Most Loathed said:

This was impractical level of food for a human. Like food porn in Instagram, it was just messy and gross and difficult.