tcw295 Posted February 6, 2017 Author Report Share Posted February 6, 2017 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. Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted February 9, 2017 Author Report Share Posted February 9, 2017 Monday's Events 2/6/20175 am. Surprise snow day. Lets take some preworkout and hope my car makes it to the gym.WarmupBanded pull apartsStomach to wall handstandsBarbell Row, Benchpress, Russian Twists barbell bicep curlsRow 155x5,Pause Bench 155x1, 15x russian twists 35 pounds, curl 60x8Row 155x5,Pause Bench 155x1, 15x russian twists 35 pounds, curl 60x8Row 155x5,Pause Bench 155x1, 15x russian twists 35 pounds, curl 60x8Row 160x5,Pause Bench 155x1, 15x russian twists 35 pounds, curl 60x8Row 150x6,Pause Bench 150x2, 10x floor wipers 35 pounds, curl 55x11Row 150x6,Pause Bench 150x2, 10x floor wipers 35 pounds, curl 55x12Row 145x6,Pause Bench 145x3, curl 55x5Wide grip row 135x8, Close bench paused 135x3, curl 55x4Wide grip row 135x8, Close bench 135x5Reps not touching the chest all the time? That calls for paused bench reps. Bar dip, Barbell JM press, plyo pushup6 bar dips, JM press 95x5, 3 plyo pushups7 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 chinups7 p bar dips, 3 diamond pushups, 3 chinupsTriceps 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! 1 Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted February 9, 2017 Author Report Share Posted February 9, 2017 Yesterday's Events 2/7/2017Still 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.WarmupBelt squat machine, 45 pounds: 100 marching steps and 20 good morningsMYTRLSquats, Ab mat situps/hanging leg raises215lb belted front squatx3, 8 hanging leg raises215lb belted front squatx3, 8 hanging leg raises215lb belted front squatx3, 20 ab mat situps, so sore215lb 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 situps205lb belted front squatx5, 20 ab mat situpsUnbelted paused front squat 185x2Unbelted paused front squat 185x2Unbelted paused front squat 185x3Did 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 finisherLook 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! 2 Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
Elastigirl Posted February 9, 2017 Report Share Posted February 9, 2017 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. Quote Wisdom 22.5 Dexterity 13 Charisma 15 Strength 21 Constitution-13 "Love the Lord your God with all your heart, and with all your soul, and with all your strength, and with all your mind' Luke 10; 27 Link to comment
tcw295 Posted February 9, 2017 Author Report Share Posted February 9, 2017 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 Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
Sloth the Enduring Posted February 9, 2017 Report Share Posted February 9, 2017 That's more snow than we have in Minnesota right now. Quote “We might as well start where we are, use what we have and do what we can." – Caitlin Rivers Sloth: The Man with the Hammer battle log Link to comment
Elastigirl Posted February 9, 2017 Report Share Posted February 9, 2017 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 Quote Wisdom 22.5 Dexterity 13 Charisma 15 Strength 21 Constitution-13 "Love the Lord your God with all your heart, and with all your soul, and with all your strength, and with all your mind' Luke 10; 27 Link to comment
The Most Loathed Posted February 9, 2017 Report Share Posted February 9, 2017 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? Quote You can't spell Slaughter without laughter Link to comment
tcw295 Posted February 9, 2017 Author Report Share Posted February 9, 2017 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. Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
The Most Loathed Posted February 9, 2017 Report Share Posted February 9, 2017 ahgood. I was worried about the integrity of your cervical spine and skull. I'm much relieved. Quote You can't spell Slaughter without laughter Link to comment
tcw295 Posted February 10, 2017 Author Report Share Posted February 10, 2017 Yesterday's Events 2/9/20175 am, preworkout for gainz, etc. LETS LIFT.WarmupMYTRLBelt squat marches and good morningsDid a few 35 lb kettlebell cleans just to try it techniqueKB swings, Deadlifts, L sits90 lb KB swings x4, belted Sumo DL 285x3, 45s L sit with feet on floor90 lb KB swings x4, belted Sumo DL 285x3, 45s L sit with feet on floor90 lb KB swings x4, belted Sumo DL 285x3, 40s L sit on p bars with 1 leg tucked90 lb KB swings x4, belted Sumo DL 285x3, 40s L sit on p bars with 1 leg tuckedbelted Sumo DL block pull 305x2belted Sumo DL block pull 310x2unbelted Sumo DL 275x3Incline seated DB curl, Fat grips DB rowRow 55x8Curl 15x20, Curl 20x10Row 55x7Curl 20x12, Curl 15x15Gainz.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! 2 Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted February 11, 2017 Author Report Share Posted February 11, 2017 Yesterday's Events 2/10/2017No substances today. Pizza is my preworkout.WarmupBanded pull apartsControlled shoulder articular rotationsstomach to wall handstand 20s yaad lean15 second skin the cat hang on ringsWide grip lat pulldown (wide grip, thick bar),overheadpress, oblique stuffPulldown 125x3, Belted OHP 100x1, 10x floor wipersPulldown 130x3, Belted OHP 95x3, 12x floor wipersPulldown 130x3, Belted OHP 95x3, 15x floor wipersPulldown 130x3, Belted OHP 95x4, 15x floor wipersPulldown 140x3, Belted OHP 95x3, russian twists 25lbx20Pulldown 140x2, OHP 85x5, russian twists 25lbx20Banded OHP with 10 pounds x3Banded OHP with 10 pounds x3Banded OHP with 10 pounds x3Delt raises, Fat gripz Hammer Curls5lbx20, 10lbx15, 15lbx10 raises35x3 curl25x8 curl5lbx20, 10lbx15, 15lbx10 raises25x10 curlElbow 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! 2 Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted February 11, 2017 Author Report Share Posted February 11, 2017 Started my first 4 week challenge! Hope to see some of your faces in there questioning my judgement and offering words about things. Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted February 14, 2017 Author Report Share Posted February 14, 2017 Yesterday's Events 2/13/20175 am gym time. Just some creatine to start the gains trainWarmupBanded pull apartsControlled shoulder articular rotationsbanded facepullsBarbell Row, Benchpress, Side jacknife.....barbell bicep curlsRow 145x5, Bench 145x5, 20 jackknives each side, curl 60x10Row 155x3, Bench 155x2, 20 jackknives each side, curl 65x9Row 165x2, Bench 165x0, 20 jackknives each side, curl 70x6Wide grip Row 135x8, Wide grip paused Bench 135x2, curl 75x4Wide grip Row 135x8, Wide grip paused Bench 135x3, curl 60x5Wide grip Row 135x8, Wide grip paused Bench 135x3Bummed 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 dumbell20 pounds....lasted 53 seconds!Dips, tricep extensions, chinupsDipx10, tricep ext 50lbx10, plyopushupx4, 4 chinupsDipx10, tricep ext 50lbx10, diamond pushupx5, 4 chinupsDipx10, tricep ext 50lbx10, diamond pushupx4, 5 chinupsArms 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! 1 Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted February 15, 2017 Author Report Share Posted February 15, 2017 Yesterday's Events 2/14/2017Good 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.WarmupMYTRLBelt squat marches and good morningsall kinds of band pull apartsKB swings, Deadlifts, Full dragon flags90 lb KB swings x5, belted Sumo DL 275x5, 6 dragon flags90 lb KB swings x5, belted Sumo DL 290x3, 5 dragon flags90 lb KB swings x5, belted Sumo DL 305x2, 5 dragon flags90 lb KB swings x5, belted Sumo DL 315x1RDL 235x5RDL 235x5305 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 chinupsGHRX8, Row 55x10, 10 crunches, 4 chinsGHRX8, Row 55x10, 10 crunches, 3 chinsGHRX8, Row 55x10, 10 crunches, 4 chinsGainz.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! 1 Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted February 17, 2017 Author Report Share Posted February 17, 2017 Yesterday's Events 2/15/2017There was squatting planned for today, but my left quad is having none of that leg bending. Lets press!WarmupBanded pull apartsControlled shoulder articular rotationsstomach to wall handstand 20s yaad leanbar skin the cat hangFeel 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 stuffPulldown 125x5, Belted OHP 90x5, 5x standing plate twistsPulldown 140x3, Belted OHP 100x3, 10x standing plate twistsPulldown 160x2, Belted OHP 105x1, 10x standing plate twistsBanded OHP with 10 pounds x2Banded OHP with 10 pounds x2Banded OHP with 10 pounds x2Banded OHP with 10 pounds x2Banded OHP with 10 pounds x2Banded OHP with 10 pounds x2My 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 Press5lbx20, 10lbx15, 15lbx10 raisesJM Presss 85x5JM Presss 85x5JM Presss 85x55lbx20, 10lbx15, 15lbx10 raisesThen 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 thrust370x5410x3435x1I 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! 1 Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted February 18, 2017 Author Report Share Posted February 18, 2017 Yesterday's Events 2/17/2017Friday! Quads a bit sore, so I wont try the rowing/100 squats workout. Just some front squats. Preworkout go!WarmupBelt squat machine, 45 pounds: 100 marching steps and 20 good morningsMYTRLFront squats, L sitsfront squat belted 195x5, 50s feet floor l sitfront squat belted 215x3, 55s feet floor l sitfront squat belted 235x1, 55s feet floor l sitfront squat belted 235x1front squat 165x2 box pause squatfront squat 165x2 box pause squatfront squat 145x3 box pause squatEpic 10 second final rep (first rep of 235 wasnt parallel, so I set up a box)Offset Split Squats20lbs in one hand, 15 each side25lbs in one hand, 15 each side30lbs in one hand, 15 each sideSeated Incline curls20lbx15, 25lbx525lbx7, 20lbx10GHD 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! 1 Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted February 21, 2017 Author Report Share Posted February 21, 2017 Yesterday's Events 2/20/2017monday morning gym time! WarmupBanded pull apartsControlled shoulder articular rotationstons of rotator cuff workBarbell Row, Benchpress, obliques.....barbell bicep curlsRow 145x5, Bench 145x5, russian twists 25lbx20, curls 65x8Row 145x5, Bench 145x5, russian twists 25lbx20, curls 65x8Row 145x5, Bench 145x5, russian twists 25lbx20, curls 65x8Row 135x6, Bench 135x5, hanging knee oblique raisesx10, curls 60x8Row 135x6, Bench 135x5, hanging knee oblique raisesx10, curls 60x8Row 135x6, Bench 135x5 curls 45x10Its the back arch. I got that set, and everything got REALLY EASY.Dips, tricep extensions, chinupsDipx10, tricep ext 45lb x10, 4 chinupsDip +45 poundsx5, tricep ext 45lb x10, 4 chinupsDip +45 poundsx5, tricep ext 45lb x10, 5 diamond pushupsTried 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! 1 Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted February 22, 2017 Author Report Share Posted February 22, 2017 Yesterday's Events 2/21/2017Tuesday 5 am, yadda yadda, preworkout because leg day. Abruptly switched to nsuns 5/3/1, so I am looking forward to this workout!WarmupMYTRLBelt squat marches and good morningsKB swings, Deadlifts90 lb KB swings x5, Sumo DL 220x590 lb KB swings x5, Sumo DL 250x390 lb KB swings x5, Sumo DL 280x3Sumo DL 265x3Sumo DL 250x3Sumo DL 235x3Sumo DL 220x3Sumo DL 195x3Sumo DL 185x6No belts today. Focused on form and took plenty of footage. Felt great!GHR, Fat grips DB row, L sits, neutral grip chinupsGHRX8, Row 60x8, 60s feet on floor l sit, 4 chinupsGHRX8, Row 60x8, 45s one leg raised l sit, 4 chinupsGHRX8, Row 60x8, 45s one leg raised l sit, 5 chinups (i added the thinest stretchy band to help)3 normal chinupsGainz.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! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted February 24, 2017 Author Report Share Posted February 24, 2017 Yesterday's Events 2/23/2017creatine, lets do this 5 am gym thingWarmupBanded pull apartsControlled shoulder articular rotationsstomach to wall handstand all sorts of rotator cuffs band thingsWide grip lat pulldown (wide grip, thick bar),overheadpressPulldown 80x8, OHP 45x6Pulldown 86x8, OHP 50x5Pulldown 90x6, OHP 65x6Pulldown 95x6, OHP 65x5Pulldown 100x6, OHP 65x7Pulldown 105x6, OHP 65x4Pulldown 105x6, OHP 65x6Pulldown 105x6, OHP 65x8Dat new routine. Stuff was quick and easy today, and no belt. Had time left for more things.Close grip Bench60x675x585x595x5100x5105x6105x8Delt raises, Hammer Curls5lbx20, 10lbx15, 15lbx10 raises30x8 curl5lbx20, 10lbx15, 15lbx10 raisessome banded facepulls with 20lb thin orange bandbent over rear delts 5lbs x15, x20Felt like I had alot of time and did many things, so thats neat. To work!*work happened, briefly*Back to the gym!DOUBLE GYM THURSDAYCame back because gains. And I wanted to eat too much later.Barbell Row with fat grips, pullups105x5, 4 bodyweight pullups125x3, 5 bodyweight pullups135x5, 3 bodyweight pullups130x3, 3 bodyweight pullups125x5, 1 pitiful pullup115x3110x5100x5Could have used an axle bar, just to say I did axle rows, but I mean, I had my fat grips with me.Incline DB curlsfat grip 15lb curlx20, 20lbx10, 25lbx5rest and think about life25lbx10, 20lbx13, fat grip 15lbx15Did 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! 1 Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted February 25, 2017 Author Report Share Posted February 25, 2017 Yesterday's Events 2/24/2017Didnt 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 gymWarmupBelt squat machine, 45 pounds: 100 marching steps and 20 good morningsMYTRLBanded toe taps 3x20 each side (basically a monster walk)Front squats165x5185x3210x3200x3185x3175x3165x5155x5145x6Not bad! No belt, and acceptable form, going to parallel and not above it like a sucker.Offset Split Squats 25pounds in one hand15 each side15 each side15 each side15 each side15 each sideWorst burn ever.GHD situp, chinup, pushup10 situps, 5 chinups, 10 pushups10 situps, 5 chinups, 10 pushups10 situps, 5 chinups, 10 pushupsI 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! 2 Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
Elastigirl Posted February 25, 2017 Report Share Posted February 25, 2017 How did you even get your mouth around that burger? I've seen those Katsu burger places around and wondered what they were. Quote Wisdom 22.5 Dexterity 13 Charisma 15 Strength 21 Constitution-13 "Love the Lord your God with all your heart, and with all your soul, and with all your strength, and with all your mind' Luke 10; 27 Link to comment
tcw295 Posted February 25, 2017 Author Report Share Posted February 25, 2017 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 1 Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
The Most Loathed Posted February 28, 2017 Report Share Posted February 28, 2017 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 Quote You can't spell Slaughter without laughter Link to comment
tcw295 Posted February 28, 2017 Author Report Share Posted February 28, 2017 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. Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
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