Do battle, like a sloth.

[tcw295]

Yesterday's Events 12/5/2016
Monday, 5 am. Preworkout inhaled, off to the gym.

Warmup
Banded pull aparts
Controlled shoulder articular rotations
35s skin the cat hang on bars, really easy to hold, i blame caffeine
10 minutes on the rower


Barbell Row, Benchpress, Dragon flags
Row 105x8, Bench 105x8. 8 single leg-tucked dragon flag raises
Row 115x8, Bench 115x8. 8 single leg-tucked dragon flag raises
Row 125x8, Bench 125x8. 8 single leg-tucked dragon flag raises
Row 135x8, Bench 135x5. 8 single leg-tucked dragon flag raises
Wide grip Row 135x8 (accidentally left previous weight on), Close Bench 125x8. 8 floor windshield wipers
Wide grip Row 120x8, Close Bench 120x7. 8 floor windshield wipers



Dips, explosive pushups, tricep extensions
Bodyweight dip x8, 8 explosive pushup (still pitiful), 8x35lb tricep ext
Bodyweight dip x8, 8 explosive pushup, 8x35lb tricep ext
Bodyweight dip x8, 8 explosive pushup, 8x35b tricep ext

Held a 20s support hold on rings just cause.

Great times.


Nutrition
2200~ calories
166protein
172 carbs
108 fat
62 fiber
21 sugar

Notes:

Easy day. Played around with the rasberry pi, got a bigger sd card and had to reinstall everything, but I got it all up and running with emulators, and even steam game streaming! Not perfect, but the concepts are there. Finished the diablo 3 expansion, was awesome. Yay video games! Decorated our tiny christmas tree. Yay holidays!



Great Job!

[tcw295]

Yesterday's Events 12/26/2016
5 am, lets hope the preworkout helps the cardio

Warmup
Banded good mornings
MYTRL
Toes to fingers kick steps

Tabata Sledgehammer vs tire
8 pound sledgehammer, several hundred pound tire. 10 minutes. 20 seconds on, 10 seconds off. Wore gloves and got no blisters this, unlike my fiance who got one in the same place as last time.


KB swings, Deadlifts, Leg raises

Sumo DL 185x8, 50 lb KB swings x8, 8 poorly exexucted knees to elbows
Sumo DL 195x8, 50 lb KB swings x8, 8 hanging leg raises
Sumo DL 215x8, 50 lb KB swings x8, 8 hanging leg raises
Belted Sumo DL 225x8, 50 lb KB swings x8, 8 hanging leg raises
Stiff leg DL 200x8, 60 lb KB swings x8, 8 hanging leg raises
Stiff leg DL 200x8, 60 lb KB swings x8, 8 hanging leg raises


Glute ham raise, single arm row with a pause at the top
GHRx8, 50lb rowx10 (Each arm)
GHRx8, 60lb rowx10
GHRx8, 60lb rowx10

I got the proper leverage for the ham raise, and was actually able to go back up without pushing myself...til the last rep or two. Still a tough one.


Neutral pullup +25lbx2 for lulz


A fine morning~


Nutrition
2300~ calories
165 protein
252 carbs
81 fat
46 fiber
50 sugar

Notes:

First frost of the year: ice scraper broke in half immediately on using it, yay! Windshield wipers were frozen, but turned on, so I broke the little gears on the drivers side one. Had to get that replaced after work, meh. Had a fine afternoon of arting. Showed my fiance the magic that is oatmeal with egg in it. Stayed warm. A fine day.


Great Job!

[tcw295]

Yesterday's Events 12/8/2016
Still very cold, but at least the car wasn't frosted over. 5 am warmup at the gymmmm~

Warmup
Banded good mornings
MYTRL


Tabata kettlebell
10 minutes, 20/10, 35lb skull kettlebell 

Squats, hollow rocks
front squat 75x8, 30s hollow rocks
front squat 95x8, 30s hollow rocks
front squat 115x8, 30s hollow rocks
front squat 135x8, 30s hollow rocks
back squat 155x8, 30s hollow rocks
back squat 175x8, 30s hollow rocks


Split squats with dumbells, GHR
2x20lb DB split squats 6 each leg (left leg way stronger, wow), 6 hamstring raises
2x20lb DB split squats 6 each leg, 6 hamstring raises
2x20lb DB split squats 6 each leg, 6 hamstring raises


SSB Good mornings, Glute barbell hip thrust
Glute bridge 135x10, 10x bar weight good mornings
Glute bridge 185x10, 10x 65lb good mornings
Glute bridge 235x10, 10x 85lb good mornings

I can hump barbells again. Neat!


Came in cold, came out warm. 


Nutrition
2550~ calories
155 protein
306 carbs
87 fat
53 fiber
81 sugar

Notes:

Got the whiff of coffee on the bus and decided to try some. Turns out if you put enough splenda into decaf, its not bad! Finished up some more christmas nonsense at home and avoided the cold the best I could. Calories are up because I got some sourdough bread and used a slice to try a taste of the dinner in the crockpot. Turns out crockpots are hot, and I seared the roof of my mouth quite effectively. Like, a layer of my mouth came off and I was able to play with it, completely gross. Also completely painful, food is going to suck for a few days.



Great Job!

[Sloth the Enduring]

Ouch. I hate that.

[tcw295]

Yesterday's Events 12/9/2016
woke up 5 am to 4 inches of snow, so I did this workout a few hours later after work. Cold AF walking to the gym lets warm up!

Warmup
Banded pull aparts
Controlled shoulder articular rotations
35s skin the cat hang
9 bodyweight pullups (cause its the 9th)

Wide grip lat pulldown, overhead press, Barbell Side bends with bull bar

pulldown 75x8, OHP 70x8, 8 side bends
pulldown 85x8, OHP 75x8, 8 side bends
pulldown 95x8, OHP 80x8, 8 side bends
pulldown 105x8, Belted OHP 85x6, 8 side bends
pulldown 105x8, Z press 75x7, 8 side bends
pulldown 105x8, Z press 75x6, 8 side bends


Progress!


Floppy kettlebell overhead press, delt lateral raise, banded facepull
PVC pipe+10lb kettlebells with bandsx10 , lat raise 25x10, 10 face pulls
PVC pipe+10lb kettlebells with bandsx10 , lat raise 25x10, 10 face pulls
PVC pipe+10lb kettlebells with bandsx10 , lat raise 25x10, 10 face pulls

One of those weird assistance exercises, makes you all unstable and stuff? I think I had the bands too long and the weights too light. Oh well, felt weird and entertaining anyway.


Overhead kettlebell walk
35lb in each hand, push pressed over head: 40 paces. 40 paces, 60 paces

Felt my core doing all the things. Great exercise.



Took preworkout with me to work and uncorked it right before warming up. Definitely needed it after walking a few miles in the snow. Great session.
Nutrition
2150~ calories
140protein
237 carbs
86 fat
47 fiber
61 sugar

Notes:

Hazardous bus ride to work for a short friday, then walked to gym from the closest bus stop. They were rearranging and making room for a belt squat machine coming next week, very exciting. One of the guys in the 11 am class saw me suiting up to walk home and offered me a ride home and I kindly took it. Worked on some 3d and watched another episode of westworld, then spent the evening getting the raspberry pi to connect to my PC for a media center! Even overclocked the tiny thing and smash bros 64 works flawlessly. Played bf1 with my fiance, lost terrible. Food hurts the roof of my mouth. But things are good today.



Great Job!

[tcw295]

Yesterday's Events 12/10/2016
Woke up wide awake at 3:30 am. Did 10 pullups (cause it was the 10th) then went to work, where I ate high octane sugar junk for a few hours. Sugar jacked, I decided to go the gym around 10.

Warmup
Banded good mornings
hip rotates, fire hydrants

Back Squats

Barx10
95x10
115x10
135x10
165x10
180x10
195x8
205x6
225x3
front squat 145x5

I had a velco belt on for most of this, to keep the core in check. After this, I did a 2000 meter row in a few seconds under 9 minutes, mostly sprinting to catch up in the end.
By this point, everyone had left, and the last guy out the door told me to lock up when I was done. Holy snap, I had the gym to myself. I hooked up my phone to blast some edm and did some more things.


Farmers walks
50lbs on each yoke bar 20 paces and back x2
90lbs on each yoke bar 20 paces and back x1
140lbs on each yoke 20 paces, turned....made it about 5 paces before my grip failed.

Heavy, much yelling and shuffling of feet. so good!


Hammer curls, reverse hyper leg raises, ghd back curls
30lb curl x14, 10 raises, 10 back curl ups.
30lb curl x14, 10 raises, 10 back curl ups
25lb curl x20, 10 raises, 10 back curl ups
25lb curl x20dropset into 15lb curlx10, 10 raises, 10 back curl ups


Finally, my bro-ing complete, I put up the rings, and swing around very ungracefully. So fun though! Used to try to do with the two rings back when I first started, and could only go from one ring to the other 2 or 3 times. Progress feels good.

https://www.instagram.com/p/BN2mInsAfNb/


Sleepily played some tetris attack on the raspberry pi, some battlefield 1 on pc, and even some starbound! Made myself be unproductive, which is hard for me. Ended the night on the couch with my lady and way too much indian food, which while it was probably the least painful thing for my mouth....still hurt like heck. Slept like a rock. Also we bought a ps4 from a coworker. Yay nerd things!


Great Job!

[tcw295]

Yesterday's Events 12/12/2016
5 am gym time, preworkout and all.

Warmup
Banded pull aparts
Controlled shoulder articular rotations
10 minutes of tabata tire therapy with the hammer 


Barbell Row, Benchpress, Landmine Oblique twists
Row 110x8, Bench 110x8. 8x twists with bar
Row 120x8, Bench 120x8. 8x twists with bar +10
Row 135x8, Bench 135x8. 8x twists with bar +15
Row 145x8, Bench 145x3. 8x twists with bar+5
Wide grip Row 125x8, Close Bench 125x8. 8x twists with bar+5
Wide grip Row 120x8, Close Bench 120x8. 8x twists with bar+5

Pecs were sore before, and will be sore after. Hard work this morning!

Dips, explosive pushups, tricep extensions
Bodyweight dip x8, 8 explosive pushup (mildly better this time!), 8x40lb tricep ext
Bodyweight dip x8, 5 explosive pushup, 8x40lb tricep ext
Bodyweight dip x8, 6 explosive pushup, 10x40lb tricep ext

Solid.


Nutrition
2300~ calories
160 protein
217 carbs
94 fat
35 fiber
46 sugar

Notes:

Long day. Eating more is still hard when weight is up from the weekend, but I will persevere. Peanut butter nutella banana protein shake to hit those macros today. Wee!



Great Job!

[tcw295]

Yesterday's Events 12/13/2016
5 am and its cold, lets take some pre workout and hit the gym~

Warmup
Banded good mornings
MYTRL
Toes to fingers kick steps
10 minutes on the bike because all the rowers were taken

KB swings, Deadlifts, L sits

70 lb KB swings x8, Sumo DL 155x8, 60s feet on floor L sit
70 lb KB swings x8, Sumo DL 175x8, 40s single leg tuck L sit on p bars
70 lb KB swings x8, Sumo DL 185x8 40s single leg tuck L sit on p bars
70 lb KB swings x8, Sumo DL Belted 205x8, 25s both legs tucked L sit on p bars
70 lb KB swings x8, Stiff Leg DL 195x8, 25s both legs tucked L sit on p bars
Stiff Leg DL 200x8

Sore pecs from saturday. Fast deadlifts though.


Glute ham raise, single arm row with a pause at the top
GHRx8 70lb rowx5 (Each arm)
GHRx8, 70lb rowx5 (proper leverage on the GHR and was able to do to right.


Super run down, kicked my butt.


Nutrition
2600~ calories
150 protein
219 carbs
125 fat
40 fiber
69 sugar

Notes:

I didn't want to, but I was social and did some rings after work with my friend, practiced some assisted muscle ups and my muscles and joints are ded.


Great Job!

[tcw295]

Yesterday's Events 12/15/2016
5 am class is cancelled, so this happened a lil before noon. They got a new machine, a belt squat machine, eeee!

Warmup
Walking around with 25 pounds on the belt squat, neat!
MYTRL
Tabata KB swings, 10 minutes with the skull

Squats, hollow rocks
Front squat 100x8, hollow rocks 35s
Front squat 125x8, hollow rocks 35s
Front squat 145x8, hollow rocks 35s
Front squat 155x8, hollow rocks 35s
Back Squat 190x8
Back Squat 175x8


Split Squats, GHR
split squats, unweighted on the belt squat machine (awkward and difficult) x6 each leg, 8 GHR
split squats with 25lb DBs x6 each leg, 8 GHR
split squats with 25lb DBs x6 each leg, 8 GHR

SSB Good mornings, glute barbell hip thrust
Good morning bar x10, hip thrust 145x10
Good morning bar+25 x10, hip thrust 195x10
Good morning bar+45 x10, hip thrust 235x10
Hip thrust 285x10

Yay I can hip thrust again~


Someone had their phone plugged into the audio jack while everyone was stretching and foam rolling, the feedback it made sounded like some weird whalesong, it was bizarre. 



Nutrition
2300~ calories
154protein
220 carbs
85 fat
40 fiber
38 sugar

Notes:

Short morning at work, then off to the gym for a while (owners on vacay, so no 5 am thursdays). Shoulder is mad sore from PT. Had some successful programming in ue4 and played around with fancy lighting stuff. Got an amazing early christmas gift from my fiance:



So it looks like pancakes for the future. So good!



Great Job!

[tcw295]

Yesterday's Events 12/16/2016
5 am friday morning. Lets get this over with~

Warmup
Banded pull aparts
Controlled shoulder articular rotations
35s skin the cat hang
4 rounds of 20s wall balls....gave up because I just didnt have it in me to maintain tightness, also chose a way too heavy ball

Overhead press, Barbell Side bends with bull bar
OHP 75x8, 8 side bends
Belted OHP 78x8, 8 side bends
Belted OHP 85x5, 8 side bends
Belted OHP 90x3, 8 side bends
Z press 80x4 
Z press 80x4 


Not feeling it this morning, hard to stay braced.


Wide grip lat pulldown, delt lateral raise, banded facepull
Pulldown 80x8 , lat raise 20x8, 8 face pulls
Pulldown 85x8 , lat raise 15x8, 8 face pulls
Pulldown 100x8 , lat raise 15x8, 8 face pulls
Pulldown 110x8 , lat raise 15x8, 8 face pulls




Ready to take some time off.

Nutrition
2300~ calories
138protein
308 carbs
66 fat
44 fiber
110 sugar

Notes:

Got a touch screen for my raspberry pi, despite voltage warmings, it works and and I was able to play n64 games with a portable battery pack. Neat! Had undercook chocolate chip pancakes-cake for dinner, and everything was decent. 
 

[tcw295]

Yesterday's Events 12/27/2016
27 days after the first one, again at 5 am I did the endurance WOD:

Row 1000 meters. Do 10 reps of barbell backsquats at bodyweight.
Row 900 meters. Do 10 more squats.
Row 800, you get the picture.

Took me 47 minutes this time, and took my low back to a dark place. After a deload week, this was hell. Also, put 5 more pounds on the squat bar, to account for holiday weight gain, which was just water weight, but still. I did the thing, and am die.



Notes:
So much sugar over the weekend, glad to be back moving my body and eating like a human. Took a week off of work, got projects to keep my busy though. Got a dremel!


Great Job!

[Elastigirl]

Looks like a brutal WOD, glad you survived!

[tcw295]

21 hours ago, Elastigirl said:

Looks like a brutal WOD, glad you survived!

Hehe, thanks! I don't think I would ever do things like this if I didnt have cool crossfit people to look up to. Seeing as how I did this workout on the 1st, ill try to make it a monthly thing. Also, for whats its worth, I finally weighed in and the +5 pounds on the squat was unnecessary, so I'm a double badass. Who is really sore.

[tcw295]

Yesterday's Events 12/28/2016
5 am gym time, only some creatine to get me through the morning

Warmup
Banded pull aparts
Controlled shoulder articular rotations
20s bar skin the cat hang
Tire has been stowed behind things, so 5 minutes of burpee-chinups tabata


Barbell Row, Benchpress, Barbell Side bends
Row 135x5, Bench 135x5. 10x side bends
Row 145x5, Bench 145x3. 10x side bends
Row 135x5, Bench 135x5. 10x side bends
Row 135x5, Bench 135x5. 10x side bends
Row 135x5, Bench 135x5. 10x side bends
Wide grip row 135x5, Close grip Bench 135x5. 10x landmine twists
Wide grip row 130x5, Close grip Bench 130x5. 10x landmine twists
Wide grip row 125x5, Close grip Bench 125x5. 10x landmine twists

Last reps on bench were always grindy, but I did it! Pec is already sore from my shoulder blade being weird, only gonna get better.

Dips, explosive pushups, tricep extensions
Bodyweight dip x8, 4 explosive pushup, 8x40lb tricep ext
Bodyweight dip x8, 4 explosive pushup, 8x40lb tricep ext
Bodyweight dip x8, 4 explosive pushup, 8x40lb tricep ext

Neutral grip pullups, pushups
4 pullups, 6 pushups
4 pullups, 7 pushups
4 pullups, 8 pushups
4 pullups, 9 pushups
4 pullups, 10 pushups


Good morning!



Notes:

Really enjoying my week off. Did a lot of wood carving and ate alot of pancakes.



Great Job!

[tcw295]

Yesterday's Events 12/29/2016
5 am, gonna need preworkout this morning

Warmup
Banded good mornings
MYTRL
Toes to fingers kick steps
10 minute KB tabata, with the skull of course

KB swings, Deadlifts, Ab wheel kneeling

70 lb KB swings x5, belted Sumo DL 255x5, 8 ab wheel rollouts
70 lb KB swings x5, belted Sumo DL 250x5, 8 ab wheel rollouts
70 lb KB swings x5, belted Sumo DL 245x5, 8 ab wheel rollouts
70 lb KB swings x5, belted Sumo DL 240x5, 8 ab wheel rollouts
70 lb KB swings x5, belted Sumo DL 235x5, 8 ab wheel rollouts
70 lb KB swings x5, Stiff leg DL 215x5, 60s feet floor L sit
70 lb KB swings x5, Stiff leg DL 215x5, 60s feet floor L sit

Glute ham raise, single arm row 
GHRx7 70lb rowx6 
GHRx7 70lb rowx6 
GHRx7 70lb rowx6 


Chinups, pushups, T bar row
5 chins, 10 pushups, 10x25lb row
5 chins, 10 pushups, 10x25lb row
4 chins, 10 pushups, 10x25lb row
3 chins, 10 pushups, 10x25lb row
3 chins, 10 pushups, 10x25lb row

Doc says do more rows for my shoulder. So I do that.

Fun times.

Notes:

Today I made a giant chocolate pancake in a cast iron skillet. That was pretty much the highlight. Wee!


Great Job!

[tcw295]

Yesterday's Events 12/30/2016
5 am friday morning. Preworkout because why not.

Warmup
Banded pull aparts
Controlled shoulder articular rotations
20ss skin the cat hang on rings (actually i did this later because i forgot to do it, just listing it here because whatever)
Tabata Medicine ball slams, 12 pound ball, 5 minutes

Wide grip lat pulldown, Overhead press, lying windshield wipers
Pulldown 110x5, Belted OHP 90x4, 8 wipers 
Pulldown 110x5, Belted OHP 85x5, 8 wipers 
Pulldown 115x5, Belted OHP 85x5, 8 wipers 
Pulldown 120x5, Belted OHP 85x5, 8 wipers 
Pulldown 125x5, Belted OHP 85x5, 8 wipers 
Z Press 80x2
Z Press 75x4

Rushed on the Z press cause someone had to use the rack, but they were slow and controlled. Used an actual thick leather powerlifting belt on the ohp that is super small and tight, probably helped me not kill my back!

Arnold Press, delt lateral raise, banded facepull
Press 30x7 , lat raise 20x12, 8 face pulls
Press 30x7 , lat raise 20x8, 8 face pulls
Press 25x8 , lat raise 15x10, 8 face pulls

Barbell glute thrust
135x10
185x10
225x10
275x10
315x8

Felt good! Made sure the last two sets were from dead stops each rep. Glad I can do this again, always fun to move heavy weight no matter the mechanism.

Chinup, Pushup, T-bar Row
5 chins, 10 pushups, 25lbx10 Row
5 chins, 10 pushups, 25lbx10 Row
5 chins, 10 pushups, 25lbx10 Row

Exhausting morning.


Notes:

Helped someone move, taking up most of the day, and got so hungry I ate an MRE out of the truck of my car. Finished Uncharted 4. All. Of. The. Feels.



Great Job!

[Sloth the Enduring]

Man, you are always killing it. Keep it up.

[tcw295]

20 hours ago, Sloth the Enduring said:

Man, you are always killing it. Keep it up.

Thanks friend! Way to bring the good feels. Heres to gettin after it in 2017!

[tcw295]

Yesterday's Events 1/2/2017
5 am gym time, first workout of 2017.....Woke out out of sleep cycle or whatever and am super tired. Thats what pre workout is for!

Warmup
Banded pull aparts
Controlled shoulder articular rotations
Med ball Slam Tabata, 14lb, 13 rounds


Barbell Row, Benchpress, Landmine twists
Row 140x5, Bench 140x5. 8x twists +10 pounds
Row 140x5, Bench 140x4. 8x twists +10 pounds
Row 140x5, Bench 135x5. 8x twists +10 pounds
Row 140x5, Bench 135x5. 8x twists +10 pounds
Row 140x5, Bench 135x5. 8x twists +10 pounds
Wide grip row 140x5, Close grip Bench 140x4. 8x twists +10 pounds
Wide grip row 140x5, Close grip Bench 135x5. 8x twists +10 pounds

Leg drive and a little bit of back arch got the job done!

Dips, explosive pushups, tricep extensions
Bodyweight dip x8, 5 explosive pushup, 8x45lb tricep ext
Bodyweight dip x8, 5 explosive pushup, 8x45lb tricep ext
Bodyweight dip x8, 2 explosive pushup, 8x45lb tricep ext

Chinups, pushups, T Bar Row
6 chinups, 10 pushups, 11x25lb row
5 chinups, 10 pushups, 11x25lb row
4 chinups, 10 pushups, 11x25lb row



Good morning!



Notes:

Only one in my office, which was nice. Finished off the chocolate kodiak cakes with peanut butter, seeking out more cause they are so amazing. Through fumbling around, managed to make a health bar for my unreal engine project, and then celebrated with burgers. Huzzah!



Great Job!

[tcw295]

Yesterday's Events 1/3/2016
I woke up right and was awake. But took preworkout anyway.

Warmup
MYTRL
Toes to fingers kick steps
Belt squat machine, 35 pounds: 100 marching steps and 20 good mornings
Kettlebell single arm snatch Tabata, 13 rounds, 35 pound skull

KB swings, Deadlifts, Tucked Dragon Flags

70 lb KB swings x6, belted Sumo DL 265x5, 5 flag raises
70 lb KB swings x8, belted Sumo DL 255x5, 5 flag raises
70 lb KB swings x8, belted Sumo DL 250x5, 5 flag raises
70 lb KB swings x8, Sumo DL 245x5, 5 flag raises
70 lb KB swings x8, belted Sumo DL 245x5, 5 flag raises
70 lb KB swings x8, Stiff leg DL 225x5
70 lb KB swings x8, Stiff leg DL 225x5

Leather lifting belt really helps me not kill my back. Guess I'm weak now 

Glute ham raise, single arm row 
GHRx7 70lb rowx7 
GHRx7 70lb rowx6 
GHRx7 70lb rowx6 


Chinups, pushups, T bar row
7 chins, 10 pushups, 10x25lb row
6 chins, 10 pushups, 10x25lb row
3 chins, 10 pushups, 10x25lb row


Good workout, nice and awake for the cold bus ride.

Notes:
Had to work all day. Someone unplugged the toaster oven at work while I was cooking a yam during a meeting, so I came out the hour long meeting, hungry...only to find a lukewarm yam. Disgruntled. Walked home in 20 degree weather, that was some nonsense. Did a bit of running, only mild discomfort, not gonna push it, but Im getting better slowly.


Great Job!

[tcw295]

Yesterday's Events 1/5/2016
I'm sleepy, but lets go do some squats. 5 am! its 19 degrees out.

Warmup
Belt squat machine, 35 pounds: 100 marching steps and 20 good mornings
MYTRL
Kettlebell single arm snatch Tabata, 13 rounds, 35 pound skull

Box Jumps,Squats, Ab wheel kneeling
5 box jumps, 170lb belted front squatx5, 8 ab wheel rollouts 
5 box jumps, 170lb belted front squatx5, 8 ab wheel rollouts 
5 box jumps, 170lb belted front squatx5, 8 ab wheel rollouts 
5 box jumps, 170lb belted front squatx5, 8 ab wheel rollouts 
5 box jumps, 175lb belted front squatx5, 8 ab wheel rollouts 
190lb back squatx5, 60s feet on floor L sit
190lb back squatx5, 60s feet on floor L sit

Was going to start at 170 and work down, but with the belt, squats went fine. Wee!

Split squats, chinups, pushups, t bar rows
25lbDBx7 split squats, 5 chins+10 pounds, 10 pushups, 13x25lb row
25lbDBx7 split squats, 5 chins+10 pounds, 10 pushups, 13x25lb row

Fun times.

Notes:

Beat the lord of darkness in the diablo 1 'remake' in diablo 3. Neat stuff!

Great Job!
 

[tcw295]

Yesterday's Events 1/6/2016
5 am friday: lets take the preworkout and be done with this eh

Warmup
Banded pull aparts
Controlled shoulder articular rotations
40s skin the cat hang on bar


Wide grip lat pulldown, Overhead press, landmine side chops
Pulldown 115x5, Belted OHP 90x5, 8x twists+15lb 
Pulldown 120x5, Belted OHP 90x5, 8x twists+15lb 
Pulldown 125x5, Belted OHP 90x3, 8x twists+15lb 
Pulldown 130x5, Belted OHP 85x5, 8x twists+15lb 
Pulldown 130x5, Belted OHP 85x5, 8x twists+15lb 

Arnold Press, facepull, chinup,
press 20x10, 10 facepulls, 7 chinups
press 20x10, 10 facepulls, 6 chinups
5 chinups


Barbell glute thrust
135x8
225x5
315x5


Spotty awkward workout. Had to compete with a bunch of people moving me out of the power rack, moving my glute bench setup, and basically just awkward times. Shooting pain through my left wrist when I close my palm. Kinda terrible for pressing.


Notes:

Hiked poo poo point this morning! 19 degrees at the trailhead, ate pizza in the snow at the top. Great times! My knee is royally screwed from the descent, definitely not healed yet.



Great Job!

[The Most Loathed]

On 1/6/2017 at 8:03 PM, tcw295 said:

...

Kettlebell single arm snatch Tabata, 13 rounds, 35 pound skull

...

how'd these feel? I always felt like Tabata snatches were right on the edge of "too complex" to be a good tabata movement but it varied for me and I haven't done it in a while.

[tcw295]

16 minutes ago, The Most Loathed said:

how'd these feel? I always felt like Tabata snatches were right on the edge of "too complex" to be a good tabata movement but it varied for me and I haven't done it in a while.

They are smooth! Switching from arm to arm feels cool. Granted, im not punching it completely vertically overhead but its enough to get the heartrate up.

[tcw295]

On 1/9/2017 at 7:04 AM, The Most Loathed said:

how'd these feel? I always felt like Tabata snatches were right on the edge of "too complex" to be a good tabata movement but it varied for me and I haven't done it in a while.

Upon further evaluation, I was definitely doing more of one arm swings. I did legit snatches today and have to agree that they are a bit too complex to do as a tabata movement....at least at 35 pounds. Only half of my transitions to the overhead where the kb went from overhang to over my wrist were smooth, and my arms got pretty beat up. Still worked pretty good as a warmup though!