Do battle, like a sloth.

[tcw295]

Monday's Events 3/27/2017
Benched on monday, logging even though this week is not going to be standard.

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


Yates Barbell Row (underhand, same weight as bench), Benchpress
Bench 125x5
Bench 145x3
Bench 160x4
Bench 155x3
Bench 145x5
Bench 135x3
Bench 125x5
Bench 120x5

Bench 110x15

160! It was a good PR and boosted my mood.

Close grip bench press
Close bench 70x6
Close bench 90x5
Close bench 100x3
Close bench 100x5
Close bench 100x7
Close bench 100x13


Did some bar dips, some landmine rows, and some diamond pushups to finish. It was acceptable. 


Great job!

[tcw295]

Monday's Events 4/3/2017
Another week later....more benching happened. Ridiculously sleepy this morning.

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


Yates Barbell Row (underhand, same weight as bench), Benchpress
Bench 130x5
Bench 150x3
Bench 165x3
Bench 160x3
Bench 150x3
Bench 140x5
Bench 130x5
Bench 125x5

Bench 115x15

Too much yawning. But still, a PR.

Close grip bench press
Close bench 70x6
Close bench 90x5
Close bench 105x3
Close bench 105x5
Close bench 105x7

Close bench 105x4

Close bench 105x6
Close bench 105x10


Did some more bar dips, superset with rope pulldowns and some pushups.


Notes:
Cream of wheat with salted ghee is the most delicious thing ever. Today I ordered a replica viking axe. For the wedding. Free one day shipping too, doesnt Amazon just have everything?


Great job!

[Sloth the Enduring]

I missed something, is it a Viking-style wedding or is the axe in case your cousin gets out of hand?

[The Most Loathed]

10 hours ago, Sloth the Enduring said:

I missed something, is it a Viking-style wedding or is the axe in case your cousin gets out of hand?

you've heard of a shotgun wedding, right?

[tcw295]

Yesterday's Events 4/4/2017
I miss deadlifts. I took some preworkout anyway.

Warmup
Bodyline drills

Active hangs, 60s x2

 

Stomach to wall handstands, back bridges

30 seconds handstand, 30 seconds bridge 

30 seconds handstand, 30 seconds bridge 

30 seconds handstand, 30 seconds bridge 

35 seconds handstand, 35 seconds bridge

 

Banded one leg glute bridges, pullups
Bridges 8 each leg, pullups bodyweightx5

Bridges 8 each leg, pullups +10x3

Bridges 8 each leg, pullups +15x2

pullups +20x2

pullups +10x2

pullups +5x4

pullups bodyweightx5

 

Banded one leg kettlebell deadlift

used a 35 pound KB, 2x8

 

 

GHD back curls, reverse hyper leg unweighted leg extensions

GHDx10, hyperx13

GHDx10, hyperx13

 

 

Finished up with 40 steps of 'freedom marching' on the belt squat machine: 50 pounds on my waist via the belt, and a 10 pound ankle weight on each food. Kicking backwards when I stepped. The sense of freedom comes after you take off all the weights, ugh.

 

Notes:

I got scanned by doctors today, but naturally, everythings inconclusive and I have to go somewhere special for further tests. Sigh. Guess my leg exercises will continue to be running, bridges, and weird banded stuff for the foreseeable future.

 

 

 

 

Great job!

[tcw295]

Yesterday's Events 4/6/2017
Pretty sure I just ran on creatine. Yesterday seems like so long ago~

Warmup
Banded pull aparts
Controlled shoulder articular rotations
all sorts of rotator cuffs band things

 

Dips

Bodyweight dips x5

Dips+25x5

Dips+35x5

Dips+45x5

Dips+60x5

Dips+45x5

Dips+25x8

 

Overhead press, one arm 'rolling thunder' lat pulldown
OHP 60x6, pulldown 25x5

OHP 70X5, pulldown 50x5

OHP 85x3, pulldown 60x5

OHP 85x5, pulldown 60x5

OHP 85x7, pulldown 60x5

OHP 85x4, pulldown 60x5

OHP 85x6, pulldown 50x6

OHP 85x8

 

Row, Benchpress (same weight and reps for each)
105x8

135x6

155x2

155x3 (stopped rowing at this point)

155x4

145x3

 

4th rep of 155 almost didnt make it back up, guy ran over to make sure I didnt die as I took the 10 seconds to rerack the weight. After 145 I called it quits, cause my arms were SMOKED. Ended with a few sets of diamond pushups, cause gains.

Great job!

[tcw295]

Yesterday's Events 4/7/2017
Preworkout to make the sleep sleeps go away.

Warmup
Bodyline drills

Active hangs, 65s x2

Skin the cat hang 35s, 20s

 

Stomach to wall handstands, back bridges

35 seconds handstand, 35 seconds bridge 

35 seconds handstand, 35 seconds bridge 

35 seconds handstand, 35 seconds bridge 

 

 

Banded one leg glute bridges, Neutral grip pullups
Bridges 8 each leg, pullups bodyweightx5

Bridges 8 each leg, pullups +10x3

Bridges 8 each leg, pullups +20x3

pullups +30x2

pullups +20x3

pullups +10x3

 

 

Banded one leg kettlebell deadlift

used a 45 pound KB, 2x8

 

Horizontal bodyweight row

3x6

 

 

GHD back curls, reverse hyper leg unweighted leg extensions

GHDx10, hyperx13

GHDx10, hyperx13

 

 

Had a boring friday, baked a protein cake for lunch, then went off to be kidnapped by friends for my surprise bachelor party shenanigans. Ended up doing a puzzle room, and we solved it just in the nick of time. Epic times all around. Smash bros and food ensued. Great friday.

[The Most Loathed]

On 4/8/2017 at 8:51 PM, tcw295 said:

baked a protein cake for lunch

how is this a thing?

 

glad you had a great bachelor's party.

[The Most Loathed]

[tcw295]

On 4/10/2017 at 7:10 AM, The Most Loathed said:

how is this a thing?

 

glad you had a great bachelor's party.

carbquik man

https://mymomsaysimskinny.tumblr.com/tagged/carbquik

some of my creations, its a wondrous thing I bought back when first lost weight doing low carb

[tcw295]

Yesterday's Events 4/10/2017
Unflavored BCAA powder is REVOLTING.

Warmup
Banded pull aparts
Controlled shoulder articular rotations
all sorts of rotator cuffs band things

 

 

Row, Benchpress (same weight and reps for each)
105x8

135x6

155x4

155x4 

155x4

145x5

135x6

125x7

115x15

 

 

Hey, turns out when I bench first, I can do all the things!

I still yawned alot though.

 

 

Overhead press, one arm 'rolling thunder' lat pulldown
OHP 60x6, pulldown 50x5

OHP 70X5, pulldown 60x5

OHP 85x3, pulldown 70x3

OHP 85x5

OHP 85x8

 

 

Bar dips
Bodyweight x4

+10x3

+10x3

 

Man, seattle weather is weird. Raining in the morning, cold as heck. By 11 it was gorgeous so I went for some interval running outside work, and got rained on a little bit. By the time I left the office it was gorgeous again, and I got rained on about a block away from home on my walk back. Silly.

Great job!

[tcw295]

Yesterday's Events 4/11/2017
I miss deadlifts.

Warmup
Bodyline drills

Active hangs, 70s

Skin the cat hang 25s

 

Stomach to wall handstands, back bridges

35 seconds handstand, 40 seconds bridge 

35 seconds handstand, 40 seconds bridge 

 

Split squats, chinups
10 bodyweight split squats each leg, 5 bodyweight chinups

10 squats +10 pounds, 5 chinups +10 pounds

10 squats +25 pounds, 4 chinups +25 pounds

10 squats +35 pounds, 2 chinups +40 pounds

3 chinups +30 pounds

4 chinups +15 pounds

 

 

Felt good about eking out 2 reps with 40 pounds, then the usual 5 am badass comes over and takes the dip belt when im done, and does 100 pound pullups. Thanks bro.

 

 

Pike pushup, ring pushups

pike x6, pushupx1

pike x5, pushup x3

pikex6, pushupx2

 

Dude, pushups while holding the unattached rings, so hard.

 

GHD back curls, reverse hyper leg unweighted leg extensions

GHDx10, hyperx10

GHDx10, hyperx10

 

 

NOTES:

 

Did a few brief front and back lever tucked holds during the day in the stairwell on the rings. Usual evening rings was cancelled. Felt really down about food stuff and weight. Its so easy to put on weight and so hard to lose it. Weight going up despite 1800 calories a day and cardio. Have to plan food for a pre wedding party this saturday at our place, and so I got obsessive and felt all bad and stuff. Didn't binge or nothin though, so theres that. Catfish for dinner. Meh.

 

[tcw295]

Yesterday's Events 4/13/2017
5 am. Preworkout. Metal powerlifting playlist. Lets return to deadlifting.

Warmup
MYTRL
Belt squat marches and good mornings


Sumo Deadlifts

135x5

185x5

225x2

275x1

295x1

315x1

280x3

265x3

250x3

235x3

215x3

200x8

 

No belt, and other than my thumbs, no injuries so far. Guess you don't lose your gains when you take a few weeks off!

Front Squats

85x6

100x5

135x5

135x8

Pullup, dragon flag

Bodyweight pullupx6, 4 dragon flags

Bodyweight pullupx6, 4 dragon flags

Bodyweight pullupx6, 4 dragon flags

 

GHR, Reverse hyper

GHRX10, Hyperx10

GHRX10, Hyperx10

 

 

Gonna be sore tomorrow.

Notes:

 

Fasted til about 1:40, broke cause I couldn't stay busy and mentally just wanted to eat. Did a bunch of shopping for the wedding pregame party this weekend, its gonna be fun times. Turns out my attempt at bodybuilding worked, cause my PT says my front delts are too overdeveloped and I have problems isolating my rear ones, so I gotta work on those now for shoulder mobility and isolation. 

[tcw295]

Yesterdays's Events 4/14/2017
My everything is sore. Mostly my thumbs from hook gripping. Lets go bench.

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


Yates Barbell Row (underhand, same weight as bench), Benchpress
Bench 135x5
Bench 155x3
Bench 170x2
Bench 160x3
Bench 155x5
Bench 145x5
Bench 135x5
Bench 125x5

Bench 115x15

Failed rep 3 on 170 but hit everything else.

Close grip bench press
Close bench 70x6
Close bench 90x5
Close bench 110x3
Close bench 110x5
Close bench 110x7
Close bench 110x8


Ended with some rope pulldowns and rear delt stuff. 

 

 

Notes: 

 

Quick morning at work, managed keep myself occupied with party prep and shopping then had some bacon and eggs at 2pm. Wedding pre-game house party tomorrow! We might just pull this off yet.


Great job!

[tcw295]

Yesterday's Events 4/17/2017
Had an untracked weekend of eating, but it was good for the mind. Morning benching times, feels like im going back to school after a weeks vacation or something. Responsibility! 

Warmup
Banded pull aparts
Controlled shoulder articular rotations
all sorts of rotator cuffs band things

 

 

Row, Benchpress (same weight and reps for each)
120x8

140x6

155x4

155x4

155x4

150x5

140x6

130x7

120x12

 

Overhead press, one arm 'rolling thunder' lat pulldown
OHP 65x6, pulldown 50x5

OHP 75X5, pulldown 60x5

OHP 90x3, pulldown 65x5

OHP 90x5, pulldown 70x5

OHP 90x8 

 

Finished with a few bar dips and pushups before I had to split. Good times!

 

Notes:

 

Added 'starting mobility' to my morning routine, to limber up and get me working before heading to the gym. Feels good so far. Had a nice session of interval runs at lunchtime and by the time I was walking home the weather was beautiful and spring had truly sprung. It was raining by the evening, but hey it was nice for a while! Managed to fast til 3:45. Had some bacon and eggs before crafting a masterpiece of a shepards pie calzone for dinner:
 

Great job!

[tcw295]

Feel like I should mention: I found a great youtube channel called yoga with adriene, I did a gentle yoga on sunday after being lazy, then some runners yoga when I got home from work. Today I did a core strength routine: and my belly is ow. Highly recommend!

 

[tcw295]

4 1k rows this morning.

 

Started at 4:16, ended at 3:51. All about dat sprint at the end. Bet I could have beaten it if I had the time for a 5th. 

[tcw295]

Yesterday's Events 4/18/2017
Back to squats. Been too long, squats. Preworkout and power metal for power lifting.

Warmup
Belt squat machine, marching steps and good mornings
MYTRL
Monster walks


Front squats
180x5
205x3
235x3 
215x3
205x3

195x3

180x5

170x5

155x8

 

Top set was not really full depth. Squats are hard, but the metal helped. I alternated some ab wheel rollouts, sets of 8, because take that, belly.

 

Conventional Deadlifts (double overhand)
160x5

190x5

220x3,

220x8

Felt strong, really got the whole leg press feeling this time.

 

 

 

Today was a good day.

 

 

Great job!

[tcw295]

Yesterdays's Events 4/20/2017
420 blaze it! Nah, not really, gotta be an adult today. But lets start the morning off with some benching.

 

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


Yates Barbell Row (underhand, same weight as bench), Benchpress
Bench 140x5
Bench 155x3
Bench 175x2
Bench 165x3
Bench 155x5
Bench 150x5
Bench 140x5
Bench 130x5

Bench 120x15

Alot of grinds today, but things are progressing!

Close grip bench press
Close bench 75x6
Close bench 95x5
Close bench 110x3
Close bench 110x5
Close bench 110x7
Close bench 110x15


Ended with some ring pushups and rear delt work

 

 

Notes: 

 

Worked over pretty hard by my PT, got more stretching to do: biceps and triceps are affecting my shoulder. Its almost like everything connected! Got a new 7 cup food processor as a wedding gift, and I am super stoked. Used it to make my dinner of 4 servings of kodiak cakes and 2 tablespoons of PB&J. Folden over and eaten in the bath, 1k+ calories downed in a few minutes. I'm so good at putting food in my face.

 

 

 

Great job!

[tcw295]

Yesterday's Events 4/212017
Weighed out a proper serving size for the preworkout. Am I gonna die? Nah, but deadlifts will be fun.

Warmup
MYTRL
Belt squat marches and good mornings

Monster walks

Banded speed pulls (great way to activate glutes, make things feel stong)


Sumo Deadlifts

235x5

270x3

300x3

285x3

270x3

250x3 

235x3

220x3

205x8

 

Felt super strong and great. Switched to conventional at the 250 set I think, and stood on the some plates for the last set. Felt EZ and strong. Yay Powermetal!

Ended with some weighted chinups, and reverse hypers. It was pretty great.

Notes:

 

Had some handstand breakthroughs, holding myself for more than 5 seconds with proper muscles correcting and stuff. it was amazing. Did a bit of music, and played videogames for most of the evening. Hardly ate, and my cognitive skills went into the toilet, for a while I just watched bill nye on the couch. Watched a bit of MST3K with my giant barnyard clusterfuark of a dinner (chicken, beef, bacon, cheese, eggs) and went to bed. 

 

 

Great job!

[The Most Loathed]

On 4/21/2017 at 3:26 PM, tcw295 said:

Yesterdays's Events 4/20/2017
420 blaze it! Nah, not really, gotta be an adult today. But lets start the morning off with some benching.

I was hoping this was what you were going to load the bar up to. 

[tcw295]

22 hours ago, The Most Loathed said:

I was hoping this was what you were going to load the bar up to. 

Damn, missed out on silly opportunity. Maybe hip thrusts, hah.

[tcw295]

Yesterday's Events 4/24/2017
Words, if I had them, would go here. 

Warmup
Banded pull aparts
Controlled shoulder articular rotations
all sorts of rotator cuffs band things

 

 

Row, Benchpress (same weight and reps for each)
125x8

145x6

160x4

160x4

160x4

150x5

145x6

135x7

125x10

 

Overhead press, one arm 'rolling thunder' lat pulldown
OHP 70x6, pulldown 50x5

OHP 80X5, pulldown 60x5

OHP 95x3, pulldown 65x5

OHP 95x5, pulldown 70x5

OHP 95x8 

 

Damn, didnt think id make that 8th rep of OHP, but I made it happen!

 

Notes:

 

 

I don't have any projects to work on. Busied myself with yoga core stuff, some good handstand practice, then finally a bit of random 3d. Just waiting for the wedding. Sigh.

 

 

 

 

Great job!

[tcw295]

Tuesday I worked up to a 235x3 front squat, then did some ridiculous farmers walks, at least 300 pounds between the two handles.

Where hamstring goes into glute was sore since fridays deadlifts, and now feels bruised, so I refrained from rowing on wednesday.

 

Thursday I benched, and although I got 180x1, I failed a bunch of reps and felt bad. Also, in expplicably weighed in at 190 on the dot so I moped and my inner child yelled at me to eat sugar all day.

Today I went to a climbing gym, and got that wondering 'cant close my hands' after a few minutes of climbing. It goes a way after a while, but boy did I miss it. Effed around in their as well, did some ring stuff, some bridges, headstands (which are way easier than I remember) and ran on the treadmill for 10 minutes while watching some guy do really awful half reps of 225 in between playing with his phone and drinking gatorade. Legs still sore, so no long run tomorrow.

Trying to stay busy these days, fighting alot of inner turmoil over tracking and maintaining weight and just wanting to go out and eat things. Wedding soon though, so thats a thing. Put together 10.5 hours of videogame music for wonderful background tuneage.




Great job!

[tcw295]

Yesterday's Events 5/1/2017
Oh hey, first of the month! I forgot to listen to the song tho. 

Warmup
Banded pull aparts
Controlled shoulder articular rotations
all sorts of rotator cuffs band things

shoulderok mace pendulum swings

 

 

Row, Benchpress (same weight and reps for each)
125x8

145x8

155x5

150x5

150x5

150x5

150x5

 

5x5 up in hurr, last rep of 155 was the slowest worst grind so i dropped it down. Made all my reps though.

 

Overhead press, one arm 'rolling thunder' lat pulldown
OHP 70x6, pulldown 50x5

OHP 80X5, pulldown 70x5

OHP 95x5, pulldown 75x5

OHP 95x5, pulldown 80x3

OHP 95x5 

OHP 100x1

 

 

T'was a good morning. 

 

 

Notes:

 

 

After some mini internal crises, I had a good weekend of utilizing hunger cues while still eating some pastries and nice things. Did a ton of walking on saturday and saw ghost in the shell (super good I think), and came home at like 11 pm with groceries and got a headstart on lunch prep for the week. Made some falafel that ended up turning out pretty awesome! I finally ordered a standing desk. Im getting to be pretty anti sitting, trying to move around alot, so its about time I get that going on at home as well. Oh, and I bought my first bag of coffee. Decaf starbucks pike place. Am I an adult yet?