Do battle, like a sloth.

[tcw295]

Yesterday's Events 2/27/2017
Monday! Guess this is my first time doing my new bench routine stuff eh? Light snow on the ground.

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


Barbell Row, Benchpress, barbell bicep curls
Row 115x5, Bench 115x5, curls 65x8
Row 130x3, Bench 130x3, curls 70x8
Row 145x5, Bench 145x5, curls 70x8
Row 135x3, Bench 135x3, curls 70x10
Row 130x3, Bench 130x3, curls 65x6
Row 120x3, Bench 120x3, curls barx10
Row 115x5, Bench 115x5
Row 105x3, Bench 105x3
Row 100x10, Bench 100x10

Yay volume! Maybe this will do something for me. But I didnt stop there!

Close grip bench press
Close bench 65x6
Close bench 80x5
Close bench 95x3
Close bench 95x5
Close bench 95x7
Close bench 95x10


Upright Dips, chinups, pushups
10 dips, 5 chinups, 10 pushups
10 dips, 5 chinups, 10 pushups
10 dips, 5 chinups, 10 pushups

Pushups were really hard to do after all the tricep work. Added them back in to keep me in check as my weight goes up. 

BONUS: GHD side situps, belt squat machine box step ups
situps x12 each side, x15 each side
Belt squat machine step ups, 3x5 with only 5 pounds (and it was humbling)

Belt squat machine is great for my weak leg, very unique for step ups. Will try to integrate more, thanks instagram! Great workout this morning.


Notes:

By the time the bus was 10 minutes down the highway it was a blizzard, but somehow my bus was like the first one on the highway to encounter the thick storm, so there were no car accidents yet to slow us down, so commute was normal time despite taking on tons and tons of folk. Did almost 9k steps in walking between picking up an amazon locker package and walking home. Checked up on my broken car, guy says its probably done soon? Still gonna be many hundreds of dollars, but at least I dont have to buy a new one? Got some good handstand work in today, and started up doing daily pullups, because like I said im starting to get heavy and I gotta keep on those. Mondays pullups: 35.


Great Job!

[tcw295]

Yesterday's Events 2/28/2017
Deadlift day is preworkout day!~

Warmup
MYTRL
Belt squat marches and good mornings
banded lat pulldown, lizard walks


KB swings, Deadlifts

90 lb KB swings x5, Sumo DL 225x5
90 lb KB swings x5, Sumo DL 255x3
90 lb KB swings x5, Sumo DL 285x3
Sumo DL 270x3
Sumo DL 255x3
Sumo DL 240x3
Conventional DL 225x3
Conventiona DL 200x3
Conventiona DL 200x6

Forgot to take weights off for last set, was still easy.

GHR, Fat grips DB row, L sits, neutral grip chinups, pushups
GHRX8, Row 65x8, 60s feet on floor l sit, 5 chinups, 10 pushups
GHRX8, Row 65x8, 50s one leg raised l sit, 5 chinups, 10 pushups
GHRX8, Row 65x8, 50s one leg raised l sit, 5 chinups, 10 pushups

Also did some reverse hypers and hammer curls, but nobody cares about those.



Notes:

Long day at work, but team meeting was cancelled so I had the chance to leave early for rings at my friends place. Ate my ridiculous lunch of a box of stuffing and pound of ground chicken, then ran/walked, in converse, the mile to his place. My stomach and feet were unhappy, but I was pleased with my progress. Did a bunch of random ring and grip stuff, muscle ups getting easier! Attempted an iron cross on the ring thing, and it went well til the last few inches and I lowered myself to the ground, my elbows taking a punch in their elbow face. That smarts. On top of all that running I had to walk home, so today was the first day in 2017 I passed 10,000 steps! I was pretty pooped and was completely unproductive when I got home, save for cooking an awesome dinner. It was great~
Todays pullups: 39. not counting the few archer pullups I did during rings.


Great Job!

[tcw295]

Yesterday's Events 3/2/2017
I slept like something that doesnt sleep much. Mind too active. Took some creatine and went to the gym anyway.

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 50x8, OHP 50x6
Pulldown 80x8, OHP 55x5
Pulldown 100x7, OHP 70x3
Pulldown 100x6, OHP 70x5
Pulldown 110x6, OHP 70x7
Pulldown 115x5, OHP 70x4
Pulldown 115x5, OHP 70x6
Pulldown 90x8, OHP 70x10


Benchpress
100x8
120x6
135x4
135x4
135x4
125x5
120x6
110x7
95x10

Delt raises, Hammer Curls
5lbx20, 10lbx15, 15lbx10 raises
5lbx20, 10lbx15, 15lbx10 raises
bent over rear delts 5lbs x15, x20

5 chin ups 10 pushups x2

Also, did some side bends holding a 70 pound DB, cause a dude was doing it with 135 on a barbell and I was intrigued. Did a few reps holding a 100 pound plate before my grip died but that was neat.


So tired. Ravenous for foods today. Got to make a pot pie provided by a boxed meal service that I randomly got a coupon for from my contracting company. it was ok. I like free food. Did some strong handstands today, and todays pullups : 40.
 

[tcw295]

Yesterday's Events 3/3/2017
Sore throat. Still didnt sleep much. Cant remember the last time I been sick. Took some airborne, guess thats preworkout.

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
170x5
190x3
215x3
205x3
190x4

Strong stuff, my throat even feels better afterwards.

SSB box squats with chains
120x2
160x2
180x2
180x2
180x2
180x2
180x2
180x2

Fun.

Ended with the usual mash of incline curls, added some step ups on the belt squat machine, and new: standing abs with some rope and the lat pulldown!



Notes:
Quick morning at work, pulled off another walk/run, up to 4 minutes running 1 minute walking for 5 rounds....im getting somewhere! Spent the afternoon being super hungry and doing texture work. Got some edibles to help me relax and hopefully sleep, and my fiance came home literally right after I had eaten dinner and they had kicked in: and she had 3 bags of snacks that her coworker gave her. Perfect storm of rough food times. Can't say I didnt enjoy it while it was happening though.

Pullups today: 45. Bringing the week to 201! I aimed for 100, so thats something!


Great Job!

[tcw295]

Yesterday's Events 3/6/2017
im sick but i workout anyway cause im dumb

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


Barbell Row, Benchpress, barbell bicep curls with da slow negatives
Row 120x5, Bench 120x5, curls 65x5
Row 135x3, Bench 135x3, curls 75x5
Row 150x3, Bench 150x3, curls 85x4
Row 145x3, Bench 145x3, curls 75x5
Row 120x5, Bench 120x5, curls 65x5
Row 110x3, Bench 110x3, curls barx10
Row 105x10, Bench 105x10


Also did like 6 sets of close bench, but whatever. Not going to bother listing all the usual accesories, did some obliques and dips and mostly was just tired


Notes:

Felt better than this weekend but not good. Got art progress done though. Showed up to check on my car and the guy at the desk just straight up left me there. Waited 10 minutes then walked home. Sucks. Todays pullups: 50.

Great Job!

[tcw295]

Yesterday's Events 3/7/2017
Deadlift day is still preworkout day, cause im still sick

Warmup
MYTRL
Belt squat marches and good mornings
banded lat pulldown


KB swings, Deadlifts
90 lb KB swings x5, Sumo DL 230x5
90 lb KB swings x5, Sumo DL 260x3
90 lb KB swings x5, Sumo DL 290x1
Sumo DL 275x3
Sumo DL 260x5


Form is looking great, but I had only energy for one rep of 290. Tried a block pull of over 300 but couldnt break it off the floor. Gotta recover.

Standing cable ab crunch, L sit
50x20 crunches, L sit feet on floor 60s
60x20 crunches, L sit one leg tucked 60s
70x20 crunches

Fat grips DB row, Banded reverse hypers
Row 65x8, 15 hypers
Row 65x8, 15 hypers


So very very tired. I'm taking tomorrow off.



Notes:

Floated through the day, but managed run a WHOLE MILE on the way home! Super stoked about my progress. Not so stoked about still being sick. 55 pullups today.


Great Job!

[Sloth the Enduring]

Rest up Bro.

[tcw295]

37 minutes ago, Sloth the Enduring said:

Rest up Bro.

Thanks Bro. Bath filling up now. Poor soul lost a bag of groceries in the parking lot of the transit center, ended up being a care package because it had multiple cans of soup. Someones terrible day is making mine better~

[Elastigirl]

You do 55 pull ups when you are sick? Your a beast.

[tcw295]

Yesterday's Events 3/9/2017
Almost feeling human. Almost.

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


Wide grip lat pulldown (wide, normal bar),overheadpress
OHP 55x6
Pulldown 90x5, OHP 60x5
Pulldown 100x5, OHP 75x3
Pulldown 100x5, OHP 75x5
Pulldown 110x5, OHP 75x7
Pulldown 110x5, OHP 75x4
Pulldown 120x5, OHP 75x6
Pulldown 120x5, OHP 75x10


Benchpress, landmine twists
105x8, twists +10 poundsx10
125x6, twists +15 poundsx10
140x4, twists +20 poundsx10
140x4, twists +20 poundsx10
140x4, twists +20 poundsx10
130x5, twists +20 poundsx10
125x6, twists +20 poundsx10
105x10, twists +20 poundsx10

Delt raises, T Bar Row
5lbx20, 10lbx15, 15lbx10 raises
5lbx20, 10lbx15, 15lbx10 raises
Row +25 x8
Row +45 x8
Row +55 x8
Row +65 x8
Row +65 x8

Notes:

Got my car back, and it didnt cost me both legs. Which is cool. Ran the 8 minutes from the transit center to the car place, was almost bearable. Started some witcher DLC. Enjoyed some soup. Acceptable cold day. Number of pullups: 64


Great Job!

[lynneta]

Wow.you.really kill.it...perused through your log..love the food porn..and that kb is badass.

[tcw295]

Yesterday's Events 3/11/2017
Week after sickness. Pretty much better. PWO is go~

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
175x5
195x3
220x3
210x3
195x4
185x3
175x5
165x5
155x6


Really forced the external rotation of the shoulders on my front rack position, felt really solid, and really sore

I dont have my notebook cause im work gettin dat OT but wanted to log this workout anyway. Ended with some standing abs (which im feeling this weekend) and some zercher good mornings with an axle bar, so at least I changed things up.


Notes:
Another quick friday, then finished up my 3d scene!!! Managed to run for 23 minutes in a raincoat carrying a sidebag. Victory for me. Pullups today 40. Weekly: 264.

Deload next week so probably no log updates. Heading to san diego on wednesday!!!

Great Job!

[tcw295]

On 3/11/2017 at 10:16 AM, lynneta said:

Wow.you.really kill.it...perused through your log..love the food porn..and that kb is badass.

Ayy thanks! I need to take more food pictures for the internet. Considering I'm going on vacation I'm sure I'll have some nice gratuity to share soon :3

 

[lynneta]

Awesome.where did you get your kb..did they have different sizes.with my rheumatoid arthritis I.can only swing a lighter weight but I love that skull.

 

Where you headed.vacation Is always good to get away.look forward to seeing your posts 

 

 

[The Most Loathed]

On 3/8/2017 at 3:13 PM, Elastigirl said:

You do 55 pull ups when you are sick? Your a beast.

I'm glad elastigirl said something. You buried the lead on these. Great work.

[tcw295]

18 minutes ago, The Most Loathed said:

I'm glad elastigirl said something. You buried the lead on these. Great work.

D'aww shucks. I'm the office weirdo, every hour when I get up for 10 minutes I take a backpack into the stairwell with gymnastic rings in it, and throw it over a pipe above the poor, do 2 sets, then back to desk. I started doing em again cause Im worried im getting too heavy, so the bodyweight work keeps me in check. Purposely not bringing my pullup bar on vacation even though I so totally want to. Hotel fitness center might have one though........

[tcw295]

21 hours ago, lynneta said:

Awesome.where did you get your kb..did they have different sizes.with my rheumatoid arthritis I.can only swing a lighter weight but I love that skull.

 

Where you headed.vacation Is always good to get away.look forward to seeing your posts 

 

 

The skulls so cool right? Unfortunately its not mine, just a unique KB in the collection at my gym.

Heading down to san diego! Its a friends birthday, and they originally wanted to go to vegas, but apparently couldnt get tickets and san diego is the next choice? I don't really know whats going to happen down there other than a visit to the zoo, but I'm sure it'll be an adventure nonethless.

[lynneta]

5 minutes ago, tcw295 said:

The skulls so cool right? Unfortunately its not mine, just a unique KB in the collection at my gym.

Heading down to san diego! Its a friends birthday, and they originally wanted to go to vegas, but apparently couldnt get tickets and san diego is the next choice? I don't really know whats going to happen down there other than a visit to the zoo, but I'm sure it'll be an adventure nonethless.

Awww its really cool..the vacation sounds like fun...love.zoos.

[Elastigirl]

33 minutes ago, tcw295 said:

D'aww shucks. I'm the office weirdo, every hour when I get up for 10 minutes I take a backpack into the stairwell with gymnastic rings in it, and throw it over a pipe above the poor, do 2 sets, then back to desk. I started doing em again cause Im worried im getting too heavy, so the bodyweight work keeps me in check. Purposely not bringing my pullup bar on vacation even though I so totally want to. Hotel fitness center might have one though........

That is amazing. Have a good time in San Diego

[lynneta]

43 minutes ago, tcw295 said:

D'aww shucks. I'm the office weirdo, every hour when I get up for 10 minutes I take a backpack into the stairwell with gymnastic rings in it, and throw it over a pipe above the poor, do 2 sets, then back to desk. I started doing em again cause Im worried im getting too heavy, so the bodyweight work keeps me in check. Purposely not bringing my pullup bar on vacation even though I so totally want to. Hotel fitness center might have one though........

Wow..you are total badass.

[tcw295]

Got enough downtime to internet. Had a wondrous day in the sun today, started the day off with a bro workout in the fitness center, full body with dumbells. Did tons and tons and tons of walking. Ate lots of food. Walked 2 miles or so to get some tamales, cause ive never had one before, and they were awesome. Had a bunch of awesome food at a russian place for dinner. Much meat and pastries. A great first day!
 

 

 

 

[tcw295]

Yesterday's Events 3/20/2017
Since we got in at 1 am, opted to sleep, and hit the gym in the PM after some lunch. Tally ho!

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

 

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

125x6

140x4 

140x4 

140x4 

130x5

125x6

115x7

105x15


Wide grip lat pulldown (wide, normal bar),overheadpress
Pulldown 70x6, OHP 55x6

Pulldown 95x5, OHP 65x5
Pulldown 120x3, OHP 75x3
Pulldown 130x3, OHP 75x5
Pulldown 130x3, OHP 75x7
Pulldown 135x3, OHP 75x4
Pulldown 135x3, OHP 75x6
Pulldown 135x3, OHP 75x6

 

Hey thats the same weight I did last time, I gotta up my stuff yo.


Ended with delt raises, GHD side crunches, and even found some time for curls. My low back hurts.

Notes:


San diego was a blast. Ate too much, walked a ton, and enjoyed the sun most immensely. Got super burned despite copious sunscreen....turns on the antibiotics I started the day before leaving have a warning not to be in the sun while taking them....so I'm dumb. Here's our final meal before departing for the airport (probably the only greens from the whole trip, why are vegetables so rare in restaurants man?) at a tasty african place.

As for monday, it was pretty cool to get back in the gym, even if it was only on a few hours of sleep. Meal prepped beforehand and am ready to eat human food again. Still getting my bearings but the routine should be comforting as always. Number of pullups: 48.

PS: I saw a sloth at the san diego zoo. He was asleep inside a log. 

Great Job!

[tcw295]

Yesterday's Events 3/21/2017
Leg daaaay. Pwo in me

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


Front squats
180x5
200x3
225x3 (belted)
210x3
200x3

190x3

175x5

165x5

155x6

 

Low back hurts, not upright enough and elbows not high enough. Switched to four fingers on the bar instead of two, and ended up gripping the bar tight for the rack position, which i think is hindering me. Gonna play with wider stance too, im just hitting parallel.

 

Conventional Deadlifts (double overhand),  standing abs
155x5

190x5

215x3, Abs 70x20

215x5, Abs 80x20

215x7, Abs 90x20

215x5, Abs 90x20

 

Low back ded.

Notes:
All day at work, ravenously hungry after the workout, but managed to hold til noon. Got home in the PM, and got in 9 minutes of continuous running from the transit center, then did some running up some hills. Leg still a bit sore from the 5-10 miles a day of walking on vacation. Did a bit of 3d while MASS EFFECT installed. Played that for the last 45 minutes before bed while the fiance mired.' Pullups today 52. 




Great Job!

[tcw295]

Yesterday's Events 3/23/2017
Sleepy.

Warmup
Banded pull aparts
Controlled shoulder articular rotations
stomach to wall handstand


Barbell Row, Benchpress (rowed the same weight I benched)
Bench 125x5

Bench 140x3

Bench 155x3

Bench 150x3

Bench 140x5

Bench 130x5

Bench 125x5

Bench 115x5

Bench 105 x15



Close grip bench, Single arm landmine Row

Close bench 70x6, row 115x5

Close bench 85x5, row 115x5

Close bench 100x3, row 120x5

Close bench 100x5, row 120x5

Close bench 100x7, row 125x3

Close bench 100x4, row 125x3

Close bench 100x6, row 135x2

Close bench 100x12

 

Landmine is a barbell attached to a pivot point against a wall, so gripping the fat end. Right side much stronger than left. Need more grip work!

 

Dips, pushups, ghd oblique situps

Dipsx10, pushupsx10, situpsx15

Dipsx10, pushupsx10, situpsx15

Dipsx14, pushupsx8 

Notes:

Back still kinda sore, but today was good. Went for a run at lunch and surprised myself with a sub 9 minute mile with little exertion. Leg felt good and I had good endorphins most of the day. Todays pullups: 33. Gonna cut down on these, cause I can still more than 5 despite my weight gain, and my AC joints are sore to the touch almost constantly, lol. Switching to some dead hangs and other things on my breaks.

Great Job!

[tcw295]

Friday's Events 3/24/2017
Was feeling pretty tired, took the preworkout and hit the gym as usual though.

Warmup
MYTRL
Belt squat marches and good mornings
banded lat pulldown


KB swings, Deadlifts, dragon flags
90 lb KB swings x5, Sumo DL 230x5, 6 flags
90 lb KB swings x5, Sumo DL 260x3, 6 flags
90 lb KB swings x5, Sumo DL 290x3, 5 flags
90 lb KB swings x5, Sumo DL 275x3, 5 flags
Sumo DL 260x3

Sumo DL 245x3

Sumo DL 223x3

Sumo DL 223x3

Sumo DL 223x3

Sumo DL 223x3


It was a rough time. Tired and frustrated, form was not on point, and that 3 rep of 290 was angry and forced after failing the first pull and waiting 30 seconds. Put out some feelers with form videos and folks mentioned I am trying to apply conventional deadlift form to sumo stance, and it makes sense since I only switched to sumo after I hurt my hip flexors. Learning.

Went off to work then came back, gym was supposed to open at 3 but I got there early, tried to door, and someone left it unlocked. Score.

 

DOUBLE GYM FRIDAY

 

Just did the work I would have done after my deadlifts. Back is super sore.

Front squats, standing abs

Front squat 80x5, abs 70x15

Front squat 105x5, abs 80x15

Front squat 130x3, abs 90x10

Front squat 130x5, abs 100x6

Front squat 130x7, abs 100x5

Front squat 130x4, abs 100x5

Front squat 130x6, abs 100x5

Front squat 130x8

Then I did a bunch of curls and delt nonsense because bro. Fun thing: for gripwork, I took a page from Ed Coan, and loaded up a barbell to 95, and held it in one hand for 30 seconds. Then I did it with 110. Aaaand my hands were fried. All in all a fun friday.


Notes:

Quit doing pullups because too much of a good thing, but did do pullup prep, just holding the bottom on the rings for 30 seconds at a time. Top of AC joints on shoulders are sore to touch.

Much mass effect and witcher played this weekend.


Great Job!