Do battle, like a sloth.

[tcw295]

Yesterday's Events 10/3/2016
Decided to use the weekends food. 5 am leg day!

Warmup
MYTRL
Banded good mornings
Reverse hypersx15
Frog pump+50lb x40

Front squat, box (but this box is like low enough that i just break parallel)
Barx5
95x5
135x5
170x5
190x3
215x1

Almost died on last rep, upper back went from up and strong to broken and down, then I managed to get it back. Made the rep. Also, used a thicker heavier bar than usual.

Sumo Deadlifts
135x5
185x5
235x5
265x1
225x7

Wanted to go for 3 reps, back died on rep 2. No more deadlifts after squats.

BONUS: Curls, delt fly
Standing curl 35x10
Delt fly 17.5x12
Standing curl 45x2
Delt fly 20x7
Standing curl 20x20
Delt fly 10x20

15xunweighted back extensions to finish. Good workout.

Nutrition
2108 calories
149 protein
176 carbs
94 fat
48 fiber
63 sugar


Notes

Going to bump up the calories by 100 during the week, especially now that I am deadlifting again. All measurements are still the same, except calves which have gone up, huh. Still can't run, doc has deduced that I used my outer leg muscles too much though, so going to get a running analysis and maybe new shoes sometime this week. Secured wedding photographer. He does barbell things. Awesome.

Great job!

[tcw295]

esterday's Events 10/4/2016

5 am sleepy time gym time!


Warmup
Bodyline drills
Active shoulder hang 100s, 102s
Skin the cat hang on rings 35s pullup grip, 40s chinup grip

Handstands
Stomach to wall 65s
Stomach to wall 60s
Stomach to wall 60s



Flag training on dip bars
30s both sides
35s both sides

Didnt do three cause my first set was interrupted so I could spot my fiance on 135lb benching. Bish didnt even need my help.

Lat Pulldown wide
50x15
95x15
130x10
140x6

Think I'll deload for form on this. After 95 they dont really get near my chest and I use my whole body.


Pullups, L-Sit work
5x bodyweight pullup
1x65s feet on floor L sit

2x +17.5 lb pullup
29s one leg tucked L sit

3x +12.5 lb pullup
29s one leg tucked L sit

4x +7.5 lb pullup
39s tucked L sit on parallettes

5x bodyweight pullup


Rope rows, dragon flag tuck holds

10x leaned back rows with a rope!
6x 10s one-leg tucked dragon flag holds

10x leaned back rope rows
6x full dragon flags raises

Rings were put up, so I used a rope for some mostly horizontal pulling.


Another fine time. Elbow is....stable.

Nutrition
2107 calories
171 protein
223carbs
60fat
48fiber
61sugar

Notes:

Long days at work this week since I didn't get to bum around on the weekend, made sure to get in at least 30 pullups before giving my elbow a break. Experimenting with f.lux on my PC to see it can help mitigate me waking up multiple times during the night, and save my eyes at the same time. Jason statham action movies+diablo+dinner night. Dumb fun.


Great Job!

[tcw295]

Yesterday's Events 10/6/2016

Definitely a trend, woke up feeling like a zombie again. to the gym!

Warmup
Active shoulder hang, 90s, 95s
Skin the cat hang on rings, 40s pullup grip, 45s chinup grip
Bodyline drills


Handstands, L sits
Stomach to wall 60s
L sit feet on floor 62s

Stomach to wall 30s
L sit one foot tucked 25s

Stomach to wall 30s
L sit one foot tucked 25s

Stomach to wall 30s
L sit one foot tucked 25s

Stomach to wall 30s
L sit one foot tucked 25s

Tucked L sit on parallettes 20s
Tucked L sit on parallettes 20s
Tucked L sit on parallettes 20s

Tuckered me out. Teehee.


Ring Dips with rings turned out support holds, L-sit pullup holds
3x ring dips
20s L sit hang

3x ring dips
20s L sit hang

3x ring dips
20s L sit hang

3x ring dips
20s L sit hang

Shakey and rough, turning the rings out at the top of each dip. Elbow is holding though!

Bar Dips, Hanging Leg Raises
5 bar dips
7 leg raises
2 bar dips, +25 pounds
7 leg raises
6 bar dips with palms-away grip
7 leg raises


Glad I worked out, feel much better and awake.


Nutrition
2175~ calories
140protein
285carbs
54fat
50fiber
49sugar

Notes: 
Right leg still hurts and makes me really sad. Elbow is getting better, and I did alot of 'iso-holds' at work. Free food is my kryptonite: someone put out grapes, and I ate lots of grapes. Really long work week this week, but got down to a nice dinner away from screens and technology with my fiance.


Great Job!

[tcw295]

Yesterday's Events 10/7/2016

5 am!

Warmup
Banded pull aparts
Controlled shoulder articular rotations
Reverse hyper

Overhead Press
Bar x5
65x5
80x5
90x3
100x1
70x10
Belted up for the 90 and 100, though it wasnt in the right place so really be of use. Got the reps though, slowly and surely, epic long grinds. Used the belt properly for the 70x10....rough.


Barbell Row
135x15
165x10
185x5

Benchpress
Bar x5
95x6
125x5
145x3
160x0 (got about 65% up and held it slow, but alas, didnt make it)
120x10(slow fun and painful)

Shrugs
185x8
235x6
285x3
305x1


Bonus: curls, delt raises
Standing curls 30x15
Delt raise 17.5x15


A fine morning.


Nutrition
1983 calories
135 protein
216 carbs
69 fat
50 fiber
50 sugar

Notes:

Burned the roof of my mouth on oatmeal today, bad times. Another long day, but made it through. Final appointment covered my insurance at PT, may have figured out what muscles to work on to fix my right leg. Beat diablo 3 again with a hunter character, heh. Enjoyed a giant bowl of chicken and brussel sprouts before an early bed time.



Great Job!

[tcw295]

Yesterday's Events 10/10/2016

5 am sleepy time gym time!

Warmup
Bodyline drills
Active shoulder hang 100s, 105s
Skin the cat hang on rings 40s, 40s

Handstands, Flags on dip bars
Stomach to wall 40s
10s both sides
Stomach to wall 40s
20s both sides
Stomach to wall 40s
25s both sides
Stomach to wall 40s
25s both sides

Lat Pulldown wide
50x10
90x10
80x12
70x10


Deloaded for form, trying to hit the chest. Trying.


Pullups, L-Sit work
4x bodyweight pullup
1x70s feet on floor L sit

2x +15 lb pullup
15s tucked L sit on parallettes

2x +15 lb pullup
15s tucked L sit on parallettes

2x +15 lb pullup
15s tucked L sit on parallettes

2x +15 lb pullup
15s tucked L sit on parallettes

2x +15 lb pullup
15s tucked L sit on parallettes

4x bodyweight pullup

Trying to get dat weighted volume. Elbow is holding, though right arm feels a bit bruised.


False grip ring row, dragon flags

8 rows
5 dragon flags

Not much time left over, so just did one set of each and peaced out. Good stuff! 




Nutrition
2200 calories
143 protein
249carbs
79fat
53fiber
62sugar

Notes:

Upping the calories another 100. Feel like I focused on bodyweight instead of performance for too long, stayed lean, but gained little muscle. Got strong, but could be stronger, all that jazz. Not pushing into bulk territory, but more energy will be nice. Anyway, it was another long day at work, and after some pike pushups, my right elbow and wrist were done. Did get 10 pullups on the bar though, which is a super PR. Right knee still givin me grief, even when I walk, which gets me down. Gorgeous fall day though. Beat Deus ex and and moving onto the DLC, gonna run through those stories before diving into some mafia 3!



Great Job!

[tcw295]

Yesterday's Events 10/11/2016

5 am lets get it done. Deload week.

Warmup
MYTRL
rev hyperx15
frog pumpx30, +70lbs x20

Turkish getup
20 x3 each side
35 x2 each side

A fine warmup methinks.


Front Squats
Bar x5
90x5
115x5
135x5


Full ROM. A bit uncomfortable but its happening.

Benchpress
Barx10
70x8
85x8
115x6

Curls, delt raises
25lb x18 standing curls
10lb x15 delt raises
Empty barbell x15 curls
8lb x17 delt raises
15lb x22 standing curls
5lb x20 delt raises

Love/hate that feel when you cant do anymore reps with 5 pound weights.



Bonus: Kettle bell squats
70.5lb x7
70.5lb x6
70.5lb x6

Two boxes, wide stance, kettlebell in hand. Neat.

Was proud of the workout, but I think I aggravated another muscle in the left leg near my groin. Great.

Nutrition
2160~ calories
138protein
276carbs
67fat
55fiber
70sugar

Notes:

Boring productive day at work, managed 11 pullups both neutral grip on rings, and on the bar when I got home, so I was pretty stoked about that. Tried to focus on legs internally rotating while standing, to see if it helps my knee. More productivity at home with some 3d sculpting, followed by deus ex and some spaghetti bacon and sausage. Eaten while listening to my mom be sad and vent to me over the phone, so it was a rough night.



Great Job!

[tcw295]

Yesterday's Events 10/13/2016

Thursday, 5 am. Only slightly zombie? Lets hit the gym.

Warmup
Bodyline drills
Active shoulder hang, 10s, 90s
Skin the cat hang on rings, 40s, 35s

Handstands, Flags
Stomach to wall 60s
30s flag practice on toes
Stomach to wall 55s
30s flag practice on toes
Stomach to wall 50s
30s flag practice on toes

L Sits
70s feet on floor
60s feet on floor
35s tucked legs, parallettes
30s tucked legs, parallettes

Shakey strong.

Dips, Ring pushups
15x bodyweight dips
1 Ring pushup

50lb x3 dips
2 Ring pushups

50lb x3 dips
3 Ring pushups

50lb x4 dips
3 Ring pushups

50lb x3 dips
2 Ring pushups

25lb x10 dips
2 Ring pushups

15x bodyweight dips

Dat volume. Elbow holding stable.


Nutrition
2220 calories
152protein
256carbs
71fat
57fiber
57sugar

Notes:
Digging the energy, but eating more makes me want to continuously eat more. The struggle is real. Picked up two new flavors of halo top, salted caramel and cookie dough, and both are fantastic. Made awesome curry with EZ mode tikka masala simmer sauce, and it was just lovely. Held a 35 second pullup hold on a countertop at work, so that was neat.


Great Job!

[tcw295]

Yesterday's Events 10/14/2016

5 am, lets get it done, easy deload friday

Warmup
Banded pull aparts
Controlled shoulder articular rotations
Reverse hypers
SSB good morningx10 (just curious to try it out)

Overhead Press
Bar x5
65x5
65x5
65x5
65x5
65x5

Easy day, made sure to stay tight like it was a billion pounds. Right wrist is sore, guess from dips, lame.

Benchpress
Bar x5
75x10
90x10
115x8
90x10
75x10

Barbell Row
barx15
95x15
115x12
135x10

Laaats.

Shrugs, Hanging leg raises
185x5
5 leg raises
235x5
7 leg raises
275x5
8 leg raises
315x1
8 leg raises

Ow, me thumbs. Chalked up for 315 for my own good. What a fun superset.


Bonus: curls, delt raises
EZ Bar+20x20
Delt raise 15lbx15

EZ Bar+40x10
Delt raise 20lbx5

EZ Bar+20x15
Delt raise 10lbx5

GHD body curlsx15, back hyper leg raise x10

GHD body curlsx15, back hyper leg raise x10 (so sore in the back)


So much energy, shame its a deload eh?


Nutrition
2203 calories
167 protein
245 carbs
75 fat
58 fiber
54 sugar

Notes:

Very short day at work, putzed around in unreal engine trying to make a game, and emotionally preparing for what seems like a typhoon heading towards western washington. Night was quiet though. Made a bomb bison burger:





Great Job!

[tcw295]

Yesterday's Events 10/17/2016

Really rough weekend. Basically spent the entire weekend eating. Probably feelings. Game grumps show in seattle last night, got home at 11, so 5:45 gym instead!

Warmup/easy leg day
MYTRL
Lunges x16, x15
Bodyweight squats x10, 10
Single leg DL x10, 10

Legs are still in a bad way, so im leaving barbells out of the equation for now.


Bench
Bar x10
95x8
110x5
130x5
145x4
120x10


Bonus: Curls, delt raises, back stuff
Standing curl 45x8
Delt raise 20x8
Standing curl 25 '21s'
Delt raise 15x15
Standing curl 15x20
Delt raise 8x20

Back hyper leg raises x15
GHD back curl x10
Back hyper leg raises x15
GHD back curl x10

I did the things.

Nutrition
1875~ calories
157protein
110carbs
87fat
17fiber
49sugar

Notes:

Ended up being no killer storm this weekend, but I certainly had a storm of eating. Can't do sugared things anymore, just kills me. Anways, today after gym got to hang out at home for a few hours doing MTURK before an 11 am engagement photo session. Dreary and rainy, but we managed to be cute af. Spent an hour outside then about 90 minutes in the gym, got some great shots from what he showed us. Went to work for a few hours, then was fortunate enough to get an easy homecooked chicken and veggies dinner. Watched that mascots movie on the netflix, and all was better.


Great Job!

[tcw295]

Yesterday's Events 10/18/2016

5 am, off to the gym once more.


Warmup
Bodyline drills
Active shoulder hang 95s, 88s (grip died)
Skin the cat hang on rings 40s, 45s

Handstand kickups, Flags
Practiced kicking up, still cant do it though
30s side flag each side
30s side flag each side


Wide Grip Lat Pulldown
50x15
80x15
100x5


Pullups, L-Sit work
4x plyometric pullups
70s feet on floor L sit

3x plyometric pullups
20s one foot tucked L sit

20s one foot tucked L sit

4x bodyweight pullups, slow negative
30s tucked l sit on parallettes

3x bodyweight pullups, slow negative
30s tucked l sit on parallettes

3 wide grip pullups

L sits were good, pullups were meh.



False Grip ring row, dragon flag tuck holds
8 ring rows
4x dragon flag raises

8 ring rows
3x dragon flag raises



Meh.


Nutrition
1950~ calories
137protein
184carbs
74fat
40fiber
69sugar

Notes:

So hungry. Had lunch too early and was super ravenous when I got home. Dinner was good though, had potato gnocchis, which I havent had in years, and I think im good to not have again for more years. Legs hurting, depressing. Getting better at the handstand kick up though. Gotta overcome the fear and keep at it.



 

[tcw295]

Yesterday's Events 10/20/2016
Actually woke up before the alarm, feeling almost decent. 5 am rainy af gym day!

Warmup
Bodyline drills
Active shoulder hang, 70s, 70s, 75s
Skin the cat hang on rings 15s, 25s, 30s

Handstands, Flags
practiced kicking up, still cant do it though
flags 30s both sides, 35s both sides

Dips, L-sits
16x bodyweight dips
25s tucked L sit on parallettes

+60lb dips x3
20s tucked L sit on parallettes

+50lb dips x6
15s one leg tucked L sit on parallettes

+50lb dips x5
15s one leg tucked L sit on parallettes

+50lb dips x5
11s full L sit on parallettes

+30lb dips x12
13s full L sit on parallettes

15x bodyweight dips

L sits were super strong today, got the elbows turned and everything.


Bar Dips
7 bodyweight bar dips
8 bodyweight bar dips

I did the things.

Nutrition
2220~ calories
133protein
270carbs
76fat
88fiber
45sugar

Notes:
Elbow was smoked after the workout. Just sore. Mini kitchen got stocked with two extra huge boxes of warm coconut breads. Free food is my weakness, but managed to only take a scarfing bite out of one before throwing it away. Really down about my injuries, and want to eat lots of food. Despiting paying, can't do night of the living deadlifts, and told the gym owner as such. Bummer. Baked a carbquik cake for dinner and solved another witness puzzle, I'd call that progress. Rainy dreary day out.


Great Job!

[tcw295]

Yesterday's Events 10/21/2016

5 am push it real good

Warmup
Banded pull aparts
Controlled shoulder articular rotations
Reverse hypers


Overhead Press
Bar x5
55x5
70x5
80x3
Belt on - 90x3
belt off: z press - 55x8, 60x5

Used a bar that was too thick, and heavier, until the last set and z press, moved back to normal bar after fiance was done with her OHP. Went ok. Z press is interesting. OHP while sitting on the floor.

Barbell Row
barx10
95x5
110x8
125x6
145x6

Brian Alsruhe is of the opinion that your row should match your bench. I like that idea, so I just started doing 5,3,1 with my bench numbers. Making sure to keep dat form and touch the chest.

Benchpress
Bar x10
95x5
110x5
125x6
145x3

Dat slow failure on the 4th rep. Do love me some face savers.


Shrugs, neutral grip pullups
185x5
5 bodyweight pullups

235x5
+20lbs x3 pullups

285x5
+17.5lbs x4 pullups

325x5
5 bodyweight pullups

Can feel the weight on my SPINE. 325 was a lot easier to pick up than expected though.


Thats all, folks, clock says its time to catch the bus.



Nutrition
2200~ calories
175 protein
258 carbs
54 fat
57 fiber
88 sugar

Notes:

Another short friday at work. Did some errands bought some halo top (red velvet best ice cream 2016) and hard cider and did mturk at home for a while. Had another PT session, says im doing everything right, just gotta stay on it. Started up CIV 6 with my fiance, got absorbed into that for the night. Got a theraband flexbar, and elbow is already feeling a bit better. Day was acceptable.




Great Job!

[tcw295]

Yesterday's Events 10/24/2016

Much better weekend. Good homecooked breakfast instead of eating out, and mix of productivity and laziness. Feeling ready for the gym. 5 am lets do it!

Warmup
Banded pull aparts
Controlled arm rotations

Barbell Row
Bar x10
95x10
115x5
135x5
155x5
125x10


Bench
Bar x10
95x8
115x5
135x3
155x2
125x8

Failed rep 3 of 155, but failure is certainly more fun when safeties are there. Wonderfully grueling backoff set!


Easy leg day, neutral grip chinups
MYTRL
Bodyweight walking lunges 10,10,10,10
Pullups bodyweightx6, +25lbx4, +20lbx4, +17.5lbx5, bodyweightx6
Frog pump 70 pounds x30 reps (ow)


Back hyper leg raises x10
GHD back curl x10
Back hyper leg raises x10
GHD back curl x10
Back hyper leg raises x10
GHD back curl x10

Really good easy morning. Elbow feels great after using the therabar, though my left forearm is SUPER SORE from playing with it and doing twisting. Guess I am weak, who knew?

Nutrition
2200 calories
149protein
276carbs
54fat
40fiber
63sugar

Notes:
Took my liquid meal prep to the next progression this weekend and just straight up made indian food. Channa daal today for lunch with random veggies and chicken cooked down to a nice gross consistency. Super filling. Got some progress done in unreal engine endeavors, and even ventured out in the pouring rain to a nearby coffee shop to meet an internet stranger and sell things. Felt good to walk the 20+ minutes, had to ice my knee afterwards though. Pain is less sharp but still very much there.




Sometimes I wish random internet strangers would validate my feelings with comments here. Either way, I keep training. Great job!

[tcw295]

Yesterday's Events 10/25/2016

Popped out of bed, off to gym.


Warmup
Bodyline drills
Active shoulder hang 90s, 95s
Skin the cat hang on rings 35s, 40s

Handstand kickups, L sits
Practiced kicking up, still cant do it though
60s feet floor L sit
60s feet floor L sit
30s tucked L sit on parallettes
30s tucked L sit on parallettes

Front levers
10s tucked on rings
8s tucked on bar
5s tucked on bar
5s tucked on rings
3x single tuck negatives

Crossfit class was doing L-sit holds after their gnarly med-ball and burpee combo, so they were all tired and made me look good.


Wide Grip Lat Pulldown
50x15
85x10
90x6

I was all weak and stuff.


False Grip ring row, dragon flag tuck holds
8 ring rows
25s single leg tucked hold

8 ring rows
25s single leg tucked hold

8 ring rows
24s full dragon flag hold

I'll take it!


Nutrition
2200~ calories
145protein
261carbs
78fat
49fiber
57sugar

Notes:

Left work early, opted to walk home while it was sunny out. Walk was nice, leg alternated between firey spikes and no pain. Might be just nerve stuff on my knee at this point, lame. Got home, tried to make blueberry pancakes and used too much water, was the WORST outcome possible: crispy monstrosities with molten hot batter inside after cooking for forever. Whatever. Got some 3d done and finished up black mirror. Learned you can't microwave paneer, that exploded and made the microwave look like baby poo. Let fiance cook dinner, and watched sausage party for much lulz. Acceptable night.




Great Job!

[Sloth the Enduring]

The battle logs are a lonely place, but every time I check in you're killing it.

Sent from my iPhone using Tapatalk

[tcw295]

3 minutes ago, Sloth the Enduring said:

The battle logs are a lonely place, but every time I check in you're killing it.

Sent from my iPhone using Tapatalk

Thanks friend! See, thats all it takes, now im gonna have good feels all friday. Also, I love how varied your posts are how you categorize your eating in your log, hah. 

[tcw295]

Yesterday's Events 10/27/2016
Sleepy gym day~ 5 am lets sloth it up. Shoulders and back SUPER SORE.

Warmup
Bodyline drills
Active shoulder hang, 95s, 100s
Skin the cat hang on rings 45s, 45s

Handstands, Flags
practiced kicking up, still cant do it though
flags 30s both sides, 35s both sides, 40s both sides

Rings turned out hold, L sits
16x bodyweight dips
25s tucked L sit on parallettes

Dips, L-sits
43s Ring hold
10s full L sit on parallettes

45s Ring hold
12s full L sit on parallettes

46s Ring hold
12s full L sit on parallettes



Ring dips, Bar dips
5 bodyweight ring dips, 3 bodyweight bar dips
4 ring dips, 4 bar dips
4 ring dips 4 bar dips
5 ring dips, 5 bar dips

Last rep was much slop, was tired and kinda slid off the bar. Soreness means its working right?



Nutrition
2220~ calories
143protein
245carbs
76fat
50fiber
63sugar

Notes: 
Elbow feeling great, loving the flexbar exercises, they def work. Spent the day with a sore neck, so I made it more sore by concentrating on posture, time to start working on reintroducing a curve in my neck, last years xrays showed it was completely straight, lul. After work, had an awesome myofascial release yoga class, basically an hour of lying on lacrosse balls, SO GOOD. Felt loopy tired after that for sure. Getting to the end of my CIV game with my fiance, totally becoming a warmonger and loving the game. Oh and I got my first order from quest labs! So excited to try the cereal bars and cinnamon crunch protein powder.




Great Job!

[tcw295]

Yesterday's Events 10/28/2016

Mildly awake. Decided to take caffeine AND beta alanine. Gonna be a day. 5 am lets crush it!

Warmup
Banded pull aparts
Controlled shoulder articular rotations

Overhead Press
Bar x5
65x5
75x3
belt on
85x3
100x2
belt off
Z press 60x6, 65x6

Might have gotten 3 reps if I had breathed at the top instead of bottom. Gave it my all for 5 seconds but the bar did not clear my chin. Oh well.

Barbell Row
Bar x10
95x10
115x6
135x6
155x6

Benchpress
Bar x10
95x8
115x3
135x3
Lets put on a belt
155x2
Take off that belt its weird
125x10


Shrugs, neutral grip pullups
185x6
5 bodyweight pullups

235x5
+25lbs x3 pullups

285x5
+20lbs x4 pullups

335x2
+17.5lbs x4 pullups

8 second hold of 335, dat hook grip



Caffeine+gangsta rap friday=much pacing and twitchy fun times. Great morning.


Nutrition
2300~ calories
178 protein
232 carbs
77 fat
40 fiber
62 sugar

Notes:

Dude. Quest cinnamon crunch protein powder is incredible. Tiny crunchy bits, made oatmeal tastes like maple brown sugar, only it was PROTEIN AND NO SUGAR. Magic. Cut the work day short and headed out into the sun for some shopping, got some oatmeal cookie halo top (eriktheelectric is right, its incredible) and supplies for...caveman bread!


Its just almond butter, lemon juice, and eggs. Very interesting, now to decide what to do with it. Enjoyed a long boring night, civ game coming down to the end, gonna have to fight my fiance most likely. War, war never changes.




Great Job!

[tcw295]

Yesterday's Events 10/30/2016

Night of the living deadlifts was amazing. No sign of it at the gym, minus a copious amount of chalk on the ground. 5am lets do some work.

Warmup
Banded pull aparts
Controlled arm rotations

Barbell Row
Bar x10
95x10
130x5
145x3
160x4
115x10

Bench
Bar x10
95x10
130x5
145x3
160x1
115x12

The 1 rep of 160 was way too easy. I bet 2 would have a hilarious struggle though. I'll take it!


Lunges, neutral grip pullups
Lunges +25pounds 10 each leg
Pullups bodyweightx6
Lunges +25pounds 10 each leg
Pullups +30 x2
Bodyweight lunges 10 each leg'
pullups bodyweight x6


Back hyper leg raises x10
GHD back curl x10
Back hyper leg raises x10
GHD back curl x10


Simple but satisfying. Easy morning, out early, elbow still good. Success!

Nutrition
2200~ calories
141protein
298carbs
66fat
68fiber
58sugar

Notes:
Sunday was was "Night of the living deadlifts" .Metal music, wacky costumes, and deadlifts under a single floodlight. Highlights include a 15 second grinding rep that the audience definitely helped go up, a 650+ pound team deadlift in inflatable sumo outfits, and a 639 pound opener from a bodybuilder turned powerlifter who was the first to sign up. Tons of fun. Awards included: 'most metal lifting face', 'quietest deadlift', 'most jacked back', 'most likely to pull more next time', 'best viking yell', and 'best noob mistake' (adding 80kg after the first 2 lifts....but making the lift).

The night was dark and metal:

375 opener from batgirl, she ended up lifting over 400 by the end:
https://www.facebook.com/10736625/vi...5700202844708/

And Lee with the ridiculous 600 pound lifts:

https://www.facebook.com/ldoughertyi...7734453534952/

It was a great sunday. As for monday, I had a quick day at work, made some progress on ue4 things, then traded in a stack of games and stuff to a local game store. Bought battlefield 1 with it! Cannot wait to get lost in the horrors of war.



Great job!

[tcw295]

Yesterday's Events 11/1/2016
 

Warmup
Bodyline drills
Active shoulder hang 89s, 95s
Skin the cat hang on rings 35s, 40s

Handstand kickups, Flags/U]
Practiced kicking up, still cant do it though
30s flag both sides
35s flag both sides
40s flag both sides
60s stomach to wall handstand


Wide Grip Lat Pulldown
60x16
90x7
105x4

Pullups, L sits
bodyweight pullup x6
L sit feet on floor 60s

+7.5lb pullup x5
Tucked L sit parallettes 35s

+15lb pullup x3
Tucked L sit parallettes 35s

+20lb pullup x2
Full L sit parallettes 14s

bodyweight pullup x5
Full L sit parallettes 16s


False Grip ring row, dragon flag tuck holds
8 ring rows
25s single leg tucked hold

8 ring rows
25s single leg tucked hold

10s full dragon flag hold



Acceptable.


Nutrition
2200~ calories
173protein
260carbs
66fat
57fiber
53sugar

Notes:

Minor progress on my unreal stuff, and the night was a blur of battlefield. So. Good. Also, oatmeal+egg+pb cup halo top=bomb.




Great Job!

[tcw295]

Yesterday's Events 11/3/2016

Tired 5 am workout is gooo

Warmup
Bodyline drills
Active shoulder hang, 90s, 98s
Skin the cat hang on rings 45s, 45s

Elbow tolerating skin the cats with palms forward much better than when I started.

Handstands, Flags
practiced kicking up, still cant do it though
flags 30s both sides, 40s both sides, 40s both sides
60s stomach to wall handstand

L sits
58s feet on floor
40s tucked L sit on parallettes
20s full L sit on parallettes

Shake shake shake


Dips
8x bodyweight
+25x10
+60x5
+75x3
+100x1

Last one was probably a partial but there was movement for sure, lol.



Bonus
6x bar dips
5 chin ups
50s rings turned out support hold




Great job....my right elbow feels very tight. But no pain!



Nutrition
2150~ calories
169protein
233carbs
68fat
46fiber
52sugar

Notes: 

Gorgeous day out, made sure to do plenty of walking and work mah legs. Civ game has go to be getting close, I'm stockpiling nukes for the final showdown.


Great Job!

[Sloth the Enduring]

You can do a human flag? I'm impressed. How long did tot take to get that?

Sent from my iPhone using Tapatalk

[tcw295]

16 minutes ago, Sloth the Enduring said:

You can do a human flag? I'm impressed. How long did tot take to get that?

Sent from my iPhone using Tapatalk

Nah, just a progression. Put one toe on the ground and bring the other leg up, as beastskills taught me:
 

 

[Elastigirl]

Love all the variety in your workouts. I did some ring work over the spring and summer, but my rings are outside, so I've cut back on them some.  How is the handstand kick up going? For some reason, I can never seem to master that, so good for you for keeping at it. Do you have a recipe for the caveman bread? It  looks good.

 

Edited to add; Just read through all your thread. Congrats on the run and waving hello, Looks like we live fairly close, I live in the Puget Sound Area to (Bothell to be precise)

[tcw295]

10 hours ago, Elastigirl said:

Love all the variety in your workouts. I did some ring work over the spring and summer, but my rings are outside, so I've cut back on them some.  How is the handstand kick up going? For some reason, I can never seem to master that, so good for you for keeping at it. Do you have a recipe for the caveman bread? It  looks good.

 

Edited to add; Just read through all your thread. Congrats on the run and waving hello, Looks like we live fairly close, I live in the Puget Sound Area to (Bothell to be precise)

Thanks friend! The handstand kickups are so-so, but I make sure to try a few before bed every night. I feel like I need some open space and soft padding to really commit myself fully, but I am going to keep at it!

The bread is super duper easy: 1 cup almond butter, 4 eggs, a tablespoon of lemon juice and 1/4 teaspoon baking soda, baked at 350. Tastes kinda like peanut butter with the texture of banana bread.

Dat small world, neat to chat with someone so close. Wasn't friday nice? All about those random sunny days, raining outside now....