Do battle, like a sloth.

[tcw295]

Yesterday's Events 1/9/2017
5 am gym time, abstaining from preworkout today.

Warmup
Banded pull aparts
Controlled shoulder articular rotations
5 minutes on the rower


Barbell Row, Benchpress, Barbell Side bends
Row 145x5, Bench 145x5, Side bends 10x +15 lb on the bar
Row 145x5, Bench 145x5, Side bends 10x +15 lb on the bar
Row 145x5, Bench 145x4, Side bends 10x +15 lb on the bar
Row 145x5, Bench 140x5, Side bends 10x +15 lb on the bar
Row 145x5, Bench 140x5, Side bends 10x +15 lb on the bar
Wide grip row 150x5, Close bench 140x5, russian twists 20 pounds x10
Wide grip row 150x5, Close bench 140x5, russian twists 20 pounds x10

Strong benching today!


Bar Dips, explosive pushups, tricep extensions
Bodyweight bar dip x5, 4 explosive pushup, 10x40lb tricep ext
Bodyweight bar dip x3, 11x40lb tricep ext
Bodyweight bar dip x7, 2 explosive pushup, 11x40lb tricep ext


Chinups, pushups, T Bar Row
6 chinups, 10 pushups, 12x25lb row
6 chinups, 10 pushups, 12x25lb row



Elbows a bit sore from struggling on those last reps of bench, but I'll take it!


Notes:

Went off the deep end of eating this weekend, makes for strength lifting though. Made a personal kanban board with some sticky notes to help me actually finish my current 3d environment project, and worked on that a bit.



Great Job!

[tcw295]

Yesterday's Events 1/10/2016
5 am, time to preworkout and use that weekend carb boost~

Warmup
MYTRL
Toes to fingers kick steps
Belt squat machine, 25 pounds: 100 marching steps and 20 good mornings
Kettlebell single arm snatch Tabata, 13 rounds, 35 pound skull: note, actual snatches are bad for me and i smacked up my forearm on my left side going fast cause im weak.

KB swings, Deadlifts, Ab-mat Situps

70 lb KB swings x8, belted Sumo DL 265x5, 12 situps
70 lb KB swings x8, belted Sumo DL 265x5, 12 situps
70 lb KB swings x8, belted Sumo DL 265x5, 12 situps
70 lb KB swings x8, belted Sumo DL 265x5, 12 situps
70 lb KB swings x8, belted Sumo DL 270x5, 12 situps
Stiff Leg DL 230x5, Single leg tucked L sit on parallettes 30s
Stiff Leg DL 230x5, Single leg tucked L sit on parallettes 30s

weee!

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



Chinups, pushups, T bar row, GHD back curl ups
6 chins, 10 pushups, 10x25lb row, 10 curl ups
6 chins, 10 pushups, 10x25lb row, 10 curl ups


Fun times!

Notes:
Tuesday is long day at work. Met up with a friend after work for some rings training in the garage, destroyed my joints doing assisted muscle ups and such. Fun, but really cold having to walk home and wait for the bus in converse in freezing temperatures. Grumpy having no time for myself after being away all day, but curry made by bae makes the hurt hurt go away.


Great Job!

[tcw295]

Yesterday's Events 1/13/2017
5 am squats. Just creatine today.

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

Box Jumps,Squats, Ab wheel kneeling
5 box jumps, 175lb belted front squatx5, 8 ab wheel rollouts 
5 box jumps, 175lb belted front squatx5, 8 ab wheel rollouts 
5 box jumps, 175lb belted front squatx5, 8 ab wheel rollouts 
5 box jumps, 175lb belted front squatx5, 8 ab wheel rollouts 
5 box jumps, 180lb belted front squatx5, 8 ab wheel rollouts 
195lb back squatx5, 8 hanging leg raises
200lb back squatx5, 8 hanging leg raises

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

chinups, pushups
5 chins 10 pushups
5 chins 10 pushups
5 chins


Exhausted.

Notes:

All day work day. Got a bunch of mail, computer stuff from australia: empty. Paid 10 dollars for an empty envelope apparently, so thats cool. Got ratchet and clank, that was neat to play. Mindset is terrible, and I can't stay positive. Dissatisfied with physique and wondering where the 10 pounds i have gained since september has even gone. Hoping not to binge eating again this weekend at work.


Great Job!

[Elastigirl]

Great workout! Sorry your struggling with the mindset. If you are struggling with binge eating, sometimes I find it helpful to slow down and think about why. Sometimes it is just because I was under eating, and then got really hungry, and will power went out the window. Or if something is super stressful, and I'm eating. It helps me to ask myself if eating will help me feel better. Most of the times the answer is no. I try to talk to myself like I would a friend, not condemning, just wanting to help. I ask myself what would help me feel better? I find tea soothing, or a good book, or a walk. And acknowledging to myself, if needed, that it is ok to feel  stress or anger,or whatever it is.

[tcw295]

On 1/13/2017 at 8:46 AM, Elastigirl said:

Great workout! Sorry your struggling with the mindset. If you are struggling with binge eating, sometimes I find it helpful to slow down and think about why. Sometimes it is just because I was under eating, and then got really hungry, and will power went out the window. Or if something is super stressful, and I'm eating. It helps me to ask myself if eating will help me feel better. Most of the times the answer is no. I try to talk to myself like I would a friend, not condemning, just wanting to help. I ask myself what would help me feel better? I find tea soothing, or a good book, or a walk. And acknowledging to myself, if needed, that it is ok to feel  stress or anger,or whatever it is.

Thank you for the kind words and suggestions. Seriously! It means a ton to me to be acknowledged. I don't really have super close friends and I have the personality of a cat: if I want people I'll find them, and these days I avoid them.

 

At the end of the week I tend to crave food novelty, and free food is my vice. Things are looking brighter though. I appreciate the check in.

[tcw295]

Yesterday's Events 1/14/2017
5 am friday: lets take the preworkout and get it done

Warmup
Banded pull aparts
Controlled shoulder articular rotations
45s skin the cat hang on rings


Wide grip lat pulldown, Overhead press, 25lb plate twist 'chops
Pulldown 115x5, Belted OHP 95x3, 8x twists
Pulldown 115x5, Belted OHP 95x4, 8x twists
Pulldown 115x5, Belted OHP 90x5, 8x twists
Pulldown 115x5, Belted OHP 90x5, 8x twists 
Pulldown 115x5, Belted OHP 90x6, 8x twists

Used too much back on the last few reps. Spine hurts. Also, people do conjugate weight training at 5 am friday now, so I never get to use the squat rack to do accessories. 

Arnold Press, delt raise, facepull, chinup,
press 20x12, raises 20x8 10 facepulls, 5 chinups
press 20x13, raises 15x13 11 facepulls, 5 chinups
press 20x14, raises 15x12 12 facepulls, 3 chinups




Notes:

Spent the morning in an anger sadness fog, but after some weekend planning and getting things to look forward to, snapped out of it and became normal again. Depression is awful, take care of yourselves folks. Had my PT, getting to the bottom of my back issues, might be trap related for all my pullups and heavy shrug work.



Great Job!

[Elastigirl]

Sounds like you did a good job of self  care and dealing with depression. I like the idea of planning some things to look forward to. Sometimes that's why I get discouraged, if there just some to be a long list of adulting stuff and nothing I really enjoy.

[The Most Loathed]

On 1/14/2017 at 3:00 PM, tcw295 said:

At the end of the week I tend to crave food novelty, and free food is my vice. 

I think this is pretty much everyone. There's a reason that Friday is not only popular for buying supper but even lunch. People are sick of the week and want something new and in their control to make them feel good. 

On 1/14/2017 at 3:00 PM, tcw295 said:

Spent the morning in an anger sadness fog, but after some weekend planning and getting things to look forward to, snapped out of it and became normal again. Depression is awful, take care of yourselves folks.

It's been a long time since I had a good old fashion bout of depression but I know what you mean here. Hang in there, continue to work on finding the touch points in your life that consistently pull you out of this mood and it'll be all good in time. Also, winter can be brutal but we're on our way to brighter, sunnier days.

[tcw295]

On 1/14/2017 at 2:31 PM, Elastigirl said:

Sounds like you did a good job of self  care and dealing with depression. I like the idea of planning some things to look forward to. Sometimes that's why I get discouraged, if there just some to be a long list of adulting stuff and nothing I really enjoy.

 

2 hours ago, The Most Loathed said:

I think this is pretty much everyone. There's a reason that Friday is not only popular for buying supper but even lunch. People are sick of the week and want something new and in their control to make them feel good. 

It's been a long time since I had a good old fashion bout of depression but I know what you mean here. Hang in there, continue to work on finding the touch points in your life that consistently pull you out of this mood and it'll be all good in time. Also, winter can be brutal but we're on our way to brighter, sunnier days.

Ya'll are awesome. Had some early morning hypertrophy style workout before breakfasting with friends on saturday, went out for dinner and a movie then lazed hardcore sunday. Picked me right up. We gonna make it friends. We gonna make it.

[tcw295]

Yesterday's Events 1/16/2017
5 am gym time, abstaining from preworkout once more.

Warmup
Banded pull aparts
Controlled shoulder articular rotations
13 rounds taba: 25 lb MAN MAKERS (look it up, they are slightly terrible)


Barbell Row, Benchpress, Russian Twists.....barbell bicep curls
Row 150x5, Bench 150x3, 10x russian twists 25 pounds, curl 55x6 
Row 150x5, Bench 150x4, 10x russian twists 25 pounds, curl 55x7 
Row 150x5, Bench 150x3, 10x russian twists 25 pounds, curl 55x6 
Row 150x5, Bench 145x5, 10x russian twists 25 pounds, curl 55x6 
Row 150x5, Bench 145x5, 10x russian twists 25 pounds, curl 45x10 
Wide grip row 155x5, Close bench 145x3
Wide grip row 155x5, Close bench 140x5

Hit or miss, but I think I see some progress. Elbow feels a bit up from flaring on those final grindy reps.


Dips, tricep extensions, chinups
Dipx8, tricep ext 45lbx9, 6 chinups
Dipx8, tricep ext 45lbx9, 5 chinups
Dipx8, tricep ext 45lbx10, 5 chinups

My body is ready for a deload week.


Notes:

Had my first meal way too early and messed up my hunger for the day. Struggled through a partial day at work with a few brave souls, no AC in the building on holidays: 78 degrees and pants were a poor choice. Futzed around with some fancy direction-based material in Unreal: automagically texturing the top of stairs and front of stairs with different concrete textures! Very tired today, but things were ok.



Great Job!

[tcw295]

Yesterday's Events 1/17/2017
5 am, take the preworkout and see how far the rabbit hole goes

Warmup
MYTRL
Belt squat marches and good mornings
13 rounds tabata: seated box jumps! Trying not to use my arms, and jumping from a seated position onto a box.

KB swings, Deadlifts, P bar tucked L sits

70 lb KB swings x8, belted Sumo DL 275x5, 30s L sit
70 lb KB swings x8, belted Sumo DL 270x5, 35s L sit
70 lb KB swings x8, belted Sumo DL 265x5, 35s L sit

At this point my fiance asked me how my back was, guess I use it too much. That got me down, but I felt ok. So I moved to block pulls, putting the bar atop a pair of 45 plates.

belted Sumo block Pull 280x2
belted Sumo block Pull 290x2

Gonna be sore tomorrow.

Glute ham raise, single arm row, chinup
GHRx8 70lb rowx8, chinupx5
GHRx8 70lb rowx8, chinupx5




Notes:
Long day at work, did some rings training in the evening with my friend. Finished with spinning a steel bar in my hands, overhand and underhand, until my forearms didnt work anymore. The cold is gone, replaced by extreme rain. Fantastic.


Great Job!

[Elastigirl]

I'd much rather have cold and sunny than rainy and gray. I hibernated inside today.

[tcw295]

12 hours ago, Elastigirl said:

I'd much rather have cold and sunny than rainy and gray. I hibernated inside today.

Agreed. It looked pretty gross outside, but I had other things on my mind, as I wore my raincoat and my wallet left my pocket between my car the bus. I was allowed to get on, then naturally realizing I would have no way to get home. Fortunately my cowokers are decent humans and I got transit change. After 8 hours at work I found my wallet in the center console of my car and could unclench. Excitement?

[Elastigirl]

Glad you at least were able to find your wallet, and that you didn't have to walk home.

[tcw295]

3 minutes ago, Elastigirl said:

Glad you at least were able to find your wallet, and that you didn't have to walk home.

heh yeah. didn't feel up from a walk from bellevue to lynnwood.

[Elastigirl]

5 minutes ago, tcw295 said:

heh yeah. didn't feel up from a walk from bellevue to lynnwood.

That would have been quite the walk.

[tcw295]

Yesterday's Events 1/19/2017
I'm awake! creatine and off to the gym

Warmup
Banded pull aparts
Controlled shoulder articular rotations
30s skin the cat hang on rings 
lizard walks

Medium grip lat pulldown, Overhead press, landmine twist chops
Pulldown 115x5, belted OHP 95x2, 10xtwists +20lb
Pulldown 120x5, belted OHP 95x3, 10xtwists +20lb
Pulldown 120x5, belted OHP 95x3, 10xtwists +20lb
Pulldown 120x5, belted OHP 90x5, 10xtwists +20lb
Pulldown 120x5, OHP 90x5, 10xtwists +20lb
Z Press 80x4
Z Press 80x4

Goal was not to use too much back: Goal achieved!

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

Delt raise pyramid, incline DB curl
20x5lb lat raise then 15x10lb raise then 10x20lb raise
8x20lb curl 
8x20lb curl 
8x20lb curl 
8x20lb curl 
no rest 10x20lb lat raise then 15x10lb raise then 20x5lb raise

Finished with 100 front raises with a 10 pound plate, and 5 chin ups which were surprisingly easy.


Notes:
Just when I was thinking 'hey I should lower my calories a little bit because I'm not doing enough work to justify gaining near a pound a week' my lady brings me home a slice of chocolate pie. Life, amirite?



Great Job!

[tcw295]

Friday's Events 1/20/2017
Instead of preworkout: 10 second cold shower. Not really awake, just shakey. But awake enough. Lets hit the gym~

Warmup
Belt squat machine, 35 pounds: 100 marching steps and 20 good mornings
MYTRL
100 Kettlebell single arm swings, 5 per side with the 35. 2:52, easy peasy.

Box Jumps,Squats, Tucked dragon flags
5 box jumps, 175lb belted front squatx5, 8 tucked flags
5 box jumps, 180lb belted front squatx5, 8 tucked flags
5 box jumps, 180lb belted front squatx5, 8 tucked flags
5 box jumps, 180lb belted front squatx5, 8 tucked flags
5 box jumps, 185lb belted front squatx5, 8 tucked flags
195lb back squatx5
200lb back squatx5

Back squats are so easy after front squats, lol.


Split squats, triceps rope pulldown, back curlups
35lb KB split squats x6 each leg, 5 chins, 10 back curls
35lb KB split squats x8 each leg, 6 chins, 10 back curls


That was a decent workout, guess that means its:

DOUBLE GYM FRIDAY WOO

Came back in before noon since I already hit my OT for the week. Time to hit the vanity muscles!

The powerlifters are in full swing, and crossfit class is jumping. I find a bench and a barbell and take a corner.

Barbell glute thrust
135x10
225x8
275x8
315x8
365x5
405x3

Neat. My strongest lift is pelvic thrusting.


Barbell skullcrusher, behind the neck press
no weight on the bar for either:

10 skullcrushers, 10 presses
10 skullcrushers, 10 presses
10 skullcrushers, 10 presses
10 skullcrushers, 10 presses

Since yesterday was OHP day, my shoulders are on FIRE. 


DB Curl pyramid
10lbx20, 15x15, 20x10, rest 3m
20x10 15x15, 10x20


I'm gonna be a dorito some day.


Notes:

Saturday was Iuventus et Experiencia at locals, showed up at 8 and stayed til 4. Moved gear, loaded plates (rough business) and spotted. Even got to do some team powerlifting on a few failed squats! 18 year old kid from last year who set a deadlift world record broke all the world records again, including total, something like 1300 at 188 bodyweight? Kids, man. It was a great day of fitness, and the winners got swords, knives, an axe, and a bat'leth. Seriously. Celebrated with a 10 oz steak and a night in with Geralt of Rivia.


Great Job!

[tcw295]

Easy deload week so far. Monday I did some benching and stuff:

Row 75x8, bench 75x8
Row 85x8, bench 85x8
Row 105x8, bench 105x8
Row 135x8, bench 135x8

Then did a chinup, dip, pushup pyramid, starting from 1 of each, then adding another each minute. went to 5 then back to 1.

Finished with a delt raise rack pyramid thing, 100 front raises and 100 bandpulls, then couldnt use my arms anymore. It was great!

Tuesday I did my first 5k row! After watching people kill themsleves at the competition on saturday, I couldnt wait to try it. I finished in 21:13, and beat my 2k time. It didnt really click til the last 1500, I think I can do better in the future. Will probably deadlift or squat later this week, but thats about it for strength business. Overtime and finishing taxes, ho!

[tcw295]

Yesterday's Events 1/30/2017
5 am gym time. Just some creatine to start the monday.

Warmup
Banded pull aparts
Controlled shoulder articular rotations
20 lb MAN MAKERS: 10, rest 60s, 10 


Barbell Row, Benchpress, Russian Twists.....barbell bicep curls
Row 155x3, Bench 155x3, 10x russian twists 30 pounds, curl 55x8 (didnt touch chest on last bench rep)
Row 155x3, Bench 155x3, 10x russian twists 25 pounds, curl 55x8 (didnt touch chest on last bench rep)
Row 155x3, Bench 155x2, 10x russian twists 25 pounds, curl 55x8
Row 155x3, Bench 155x3ish, 10x russian twists 25 pounds, curl 55x8
Row 155x3, Bench 155x2, 10x russian twists 25 pounds, curl 55x8

Wide grip row 155x4, Close bench 150x2
Wide grip row 155x4, Close bench 150x2

Found an easy 2, but 3 reps becomes really hard.


gripwork: holding the hexagonal end of a dumbell

20 pounds....lasted 39 seconds


Dips, tricep extensions, chinups
Dipx10, tricep ext 50lbx5, 5 chinups
Dipx10, tricep ext 50lbx5, 5 chinups


Damn its good to be into the routine.


Notes:

Had a moment this weekend involving some cheesecake and pizza and left feeling like a dopamine junkie. Playing around with longer IF and going without any splendas this week. Gonna get into some journaling to help organize my life outside of the gym.


Great Job!

[tcw295]

Yesterday's Events 1/31/2017
5 am, again without the preworkout, what is this nonsense

Warmup
MYTRL
Belt squat marches and good mornings
2:45 timer, 90 KB single arm swings with the 35lb

KB swings, Deadlifts, feet on floor L sits

90 lb KB swings x3, belted Sumo DL 275x3, 30s L sit
90 lb KB swings x3, belted Sumo DL 275x3, 30s L sit
90 lb KB swings x3, belted Sumo DL 275x3, 35s L sit
90 lb KB swings x3, belted Sumo DL 275x3, 35s L sit
90 lb KB swings x3, belted Sumo DL 275x3, 35s L sit

belted Sumo block Pull 300x3
belted Sumo block Pull 300x3

Back feels fine, but I took a long time for all this, just got a few minutes for accessories, lul.

Glute ham raise, single arm row, chinup
GHRx8, 50LB row with rolling thunder grip rowx6, chinupx5
35LB row with rolling thunder grip rowx6, chinupx5




Notes:
Long day at work, no rings training today, but I came back after work to grab my fiances waterbottle and did some rings stuff and grip work. Also copied some stuff other people were doing, like GHD side sit ups? Hurts good. Looked into more fasting stuff, going to be playing with that. Already feel more in control this week, but one day doesnt mean much. Dinner with future mother in law, got a pretty tasty salmon burger, and cut it half so as not to eat the whole thing at once (and be the only one finished watching everyone else eat) and guy comes by suggesting a box, silly me trying to self regulate like a normie.


Great Job!

[tcw295]

Went in yesterday for some 5 am rowing! Despite fiddling with my earbuds a few times and eventually throwing them off, I beat my previous time by 3 seconds for a slothy 21:10! Progress is progress! Also, managed to fast for 23 hours. Eating 2400 calories in 2 hours is unpleasant, and sleeping was difficult. Will continue down this path I think.

[tcw295]

Yesterday's Events 2/2/2017
Alarm was set wrong, woke up at 4 waiting for it to go off, finally sat up and it was 4:45. took some creatine and cruised on down to the gym for gains.

Warmup
Banded pull aparts
Controlled shoulder articular rotations
45 second stomach to wall handstand (toe just barely touchin the wall yo)
20s yaad lean


Wide grip lat pulldown (wide grip, thick bar), Overhead press, Barbell landmine 'chop'
Pulldown 125x3, Belted OHP 95x3, 10x chops with 25 lb on the bar
Pulldown 125x3, Belted OHP 95x3, 10x chops with 25 lb on the bar
Pulldown 125x3, Belted OHP 95x3, 10x chops with 25 lb on the bar
Pulldown 130x4, Belted OHP 95x2, 10x chops with 25 lb on the bar
Pulldown 130x3, Belted OHP 100x1, 10x chops with 25 lb on the bar
Pulldown 130x2, OHP with bands and just the barx3, GHD side crunchesx10 each side (ow)
Pulldown 130x3, OHP with bands and just the barx3, GHD side crunchesx10 each side 
Pulldown 130x2, OHP with bands and 10 poundsx2, GHD side crunchesx10 each side 
Pulldown 130x2, OHP with bands and 10 poundsx2, GHD side crunchesx10 each side 
OHP with bands and 15 poundsx1


Delt raises, barbell JM press
5lbx20, 10lbx15, 15lbx10 raises
JM press barx10
JM press 65x10
Jm press 95x8
5lbx20, 10lbx15, 15lbx10 raises

A fine morning~



Notes:

Things are good. Fasted til 3 then made myself eat because 2400 calories in two hours makes sleeping difficult. It was easy though. Got a journal, and already feel more productive and hopeful about things. Got goals and stuff. Good night of boardwalk empire and bf1 with the lady. Shes an awful medic.



Great Job!

[tcw295]

Friday's Events 2/3/2017
Took the preworkout because its friday. Why is there snow on the ground? Who cares. Lets work out. 

Warmup
Belt squat machine, 45 pounds: 100 marching steps and 20 good mornings
MYTRL
Box jumps...box was mid thigh in height and I missed a jump, hurt like fck and got a nice golf ball sized bruise on my thigh

Box Jumps,Squats, Ab mat situps
3 box jumps, 195lb belted front squatx3, 15 situps
3 box jumps, 195lb belted front squatx3, 15 situps
3 box jumps, 195lb belted front squatx3, 15 situps
3 box jumps, 195lb belted front squatx3, 15 situps
3 box jumps, 205lb belted front squatx3, 15 situp
235lb belted front squat with chains....one partial rep
225lb belted front squat with chainsx1
225lb belted front squat with chainsx1
195 unbelted front squatx5....easy


Split squats, GHR, chinups
split squats with 25lb DBx5 each leg, 8 GHR, 6 chinups
split squats with 25lb DBx7 each leg, 6 chinups
5 chinups

GHR are hell with my chin injury. 1 set is fine for now.
Leg day is legs. But I've done so much time at work that means its time for

DOUBLE GYM FRIDAY

Those vanity muscles aren't going to work themselves

Axle Barbell glute thrust
135x10
225x10
275x10
315x10
345x10

Pain in the ass (teehee) setting everything up for this given the axle bar made me have to set the weights up on top of plates to get under it, then roll them off the plates onto my hips.


Turkish Getup
35lb kbx3 each side
24KG kbx1 each side
24KG kbx1 each side

Incline DB Curl pyramid
10lbx20, 15x15, 20x10, rest 3m
20x10 15x15, 10x20

Also threw in some grip work, holding plates and ends of dumbells and whatnot. I'm sleepy now.



Notes:

Lost like 2 pounds this week despite eating more every day. Fasting has gotten easier. Things are positive. Even got some acupuncture from an old asian man.


Great Job!

[The Most Loathed]

On 2/4/2017 at 6:50 PM, tcw295 said:

Those vanity muscles aren't going to work themselves

I really expected curls to follow this.