RedStone Posted May 4, 2017 Author Report Share Posted May 4, 2017 Morning: work obligation: smash and burn class (cardio kickboxing 60mins) Midday: Light muscle clean form work, 20&30# fixed bar. lots of light reps. Evening: TSA T&F 2XAWC 2XD Banded Monster Walks 2XD Banded Lateral Walks 8X bended Eccentric Goblet Squats 20# Warmup Pin Squats - 2X8 45# 5X Superset 5 Pin Squats - first working set at 95#, then 4X at 115# Chinups - 2, deadhang, 2 (full extension between all) Sumo Deadlift 6X4 115# For time Wenning Skull Crushers 4X12 12# 2 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted May 7, 2017 Author Report Share Posted May 7, 2017 Saturday Morning (All complexes = 1 set each exercise, move on to next, no rest) TSA T&F Activation (Forgot) 4X BB Strength Complex 55# 5X Muscle Cleans 5X Strict Press 5X Front Squat 5X Bent Rows 4X Power Complex 5X DB Cleans 25# 5X Lat Jumps over hurdle easi 10X Inverted Rope Rows 5X Alternating Med Ball Pushups easi 4X TRX Core Complex 10X Knee Tucks 10X Mountain Climbers easi 5X Lat Hips Rocks easi _____ Saturday Evening: Kung Fu: 2 hours forms and Chi Sau Sunday Morning: Yoga and movement, forms and Chi Sau 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted May 10, 2017 Author Report Share Posted May 10, 2017 T&F 2X WAC 10X Banded Reverse Shoulder Press 10X Skin Through Pushups 10X Ring Rows BB Clean and Press 5X5 70# BB Floor Press 4X6 85# 3X Circuit 12X Ring Pushups 12X DB Lat Raises 12# 12X DB Upright Rows 15# 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Wild Wolf Posted May 10, 2017 Report Share Posted May 10, 2017 On 5/7/2017 at 6:48 PM, RedStone said: Saturday Evening: Kung Fu: 2 hours forms and Chi Sau Hell yeah! Wolf 1 Quote Wild Wolf Class: Peerless Scarred/ Height: 6'2 / Weight: 188# Instagram: @ryanwolfbell / Facebook: Ryan Wolf Bell / Bible App (YouVersion) Ryan Wolf Bell Current Challenge: Intro to Wolflean Spoiler Last Challenge(s): 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15/16 Epic Challenges: Welcome to the Fireteam & Wolfpool Gotham Project: 1 " Know, O prince, that once the sun burns out and the earth's core becomes solid and cold, there will come a man to provide the endless energy needed to sustain life and for the planets to keep moving. He is the source of light and the warmth of hope back into the hearts of humanity...." - Dark_Raider A wolf rises in my heart; against my darkness; against my demons; against my despair. I DECLARE WAR! Romans 8:28 (CSB) We know that all things work together for the good of those who love God, who are called according to His purpose. Link to comment
RedStone Posted May 10, 2017 Author Report Share Posted May 10, 2017 A/S (All Sports) 2X Circuit 10X Dips Handstand stuff for time Back and forth on bars Pull up (1-2) 5X hanging side crunches easi Track 2X 800 run, 400 walk, 800 run 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted May 11, 2017 Author Report Share Posted May 11, 2017 T&F 2X Activation 2XD Banded monster walks 2XD Banded lat walks 12X Eccentric goblet squats 25#DB Bottom Pin Squats 2X10 45# 5X 95# 5X 115# 4X5 125# 5X 135# Sumo Deadlifts 5X 135# 5X 155# 4X 175# 4X6 188# Banded Tri Extensions 5X15 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted May 15, 2017 Author Report Share Posted May 15, 2017 Friday: Track 8X 50m Powerskips 10X 200m Sprint Saturday: TSA T&F 5X Prayer pose sequence 4X BB Complex 55# 5X Muscle Clean 5X Strict Press 5X Front Squats 5X Rent rows 4X Power Complex 5X DB Clean 25# 10X Lateral Jumps 10X Rope Rows 5X Alternating Jump Med Ball Handstands easi 2X Core Circuit 20X TRX Knee tucks 20X TRX Mnt Climbers 20X TRX Lateral Rocks (Rx was 4X at 10X, but it was too easy last time, this was more challenging.) 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted May 15, 2017 Author Report Share Posted May 15, 2017 T&F 2X WAC 10X Banded Reverse Shoulder Press 10X Skin Through Pushups 10X Ring Rows BB Clean and Press 5X5 72.5# BB Floor Press 4X6 85# 3X Circuit (15X on all 3rd rep) 12X Ring Pushups 12X DB Lat Raises 12# 12X DB Upright Rows 15# Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted May 16, 2017 Author Report Share Posted May 16, 2017 Evening: 5X10 BW Dips 5X Monkey bar cross Bunch of stretching and Bridges and shit 3X10 Ab Wheel 2 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted May 18, 2017 Author Report Share Posted May 18, 2017 Wednesday: T&F 2X Activation 2XD Banded monster walks 2XD Banded lat walks 12X Eccentric goblet squats 25#DB Bottom Pin Squats Ramp ups 5X5 135# Speed Sumo Deadlifts 6X4 135# (Boss came a took video, not sure if I did 6 or 7 sets.) Stack cable Tri Pull downs 12kg 4X12 BW Dips 3X10 ish Thursday: 4X 800m run, 400m walk Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted May 23, 2017 Author Report Share Posted May 23, 2017 Monday T&F Activation (forgot) 4X BB Circuit 55# 5X Muscle Cleans 5X Strict Press 5X Front Squat 5X Bent Rows 4X Performance Circuit 5X DB Clean 30# (ist set 25#) 5X Lateral Hurdle Jumps easi 10X Rope Rows 5X Alt Med Ball Pushups easi 2X TRX Core Circuit 20X Knee Tucks 20X Mountain Climbers 20X Lat Rocks easi Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted May 24, 2017 Author Report Share Posted May 24, 2017 T&F 2X WAC 10X Banded Reverse Shoulder Press 10X Dive Bomber Pushups 10X Flat Ring Rows BB Clean and Press 5X5 75# BB Floor Press 4X6 87.5# 3X Circuit 12X Ring Pushups 12X DB Lat Raises 12# 12X DB Upright Rows 15# Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted May 25, 2017 Author Report Share Posted May 25, 2017 2X 800m run, 400m walk, 800m run (9:30 pace) 4X 10X Dips Handstands for time 3X10 Ab Wheel 3X5 25# plate sit up Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted May 26, 2017 Author Report Share Posted May 26, 2017 Popped lower back during 2nd set of dead triples. Possible pulled medial glute or thereabouts. T&F 2X WAC DX2 Banded Lat Walks DX2 Banded Monster Walks 10X Face Pulls Ramp up Bottom Pin Squats 5X5 145# Ramp Up Sumo Deadlifts 2X3 210# (Rx was 4X3 but the pop happened during the 2nd set) Overhead Eccentric Tri Extensions 3X12 15# DB Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted June 6, 2017 Author Report Share Posted June 6, 2017 Took a week off after injuring my back. Seeing a chiro for a few weeks. Rx = no legs or lower back for 2 more weeks, and no running. Friday I did a little mini bench/bro sesh to feel out the waters. Right rotator cuff (?) is an issue. Elbow deeply bruised (?) Today was first day back at TSA T&F (No plyo) 4X Circuit 1 15X Banded Face Pulls 20X Ring Pushups 20X Supported Incline Rows 12# 4X Circuit 2 8X Unsupported Incline Shoulder Raises 5# 15X TRX Shoulder Circles In 15X TRX Shoulder Circles Out 50X Hip Switches Misc stretching and rolling and lax ball Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted June 7, 2017 Author Report Share Posted June 7, 2017 Bike Intervals Many Hip Switches Light Hatha Yoga Extra stuff that aggravated my hip and shoulder (noted to look for problematic pattern) Ball Slams - rotational and OH KB junk 1 leg RDLs Grok Squats (probably the biggest issue) Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted January 15, 2018 Author Report Share Posted January 15, 2018 Took a break from logging, feel like it might be useful for me right now. Gonna give it a go and see if it is _____ 2X Superset 10X Glute bridges 10X Xbody/Supermans 5X slow inchworms with pushups 3X Superset 10X Glute bridges 10X Squats 45# (ramp ups) 4X6 Squats 115# 3X Superset 10X Glute Kickback smith 10# 10X Glute Kickback BW 3X Superset 12X Cable Good mornings 70# 10X 1 Leg stiff leg DLs 10#DB Cable crunch pyramid 15X 60# 12X 70# 10X 80# 12X 70# 15X 60# 3X TRX Superset 10X Mountain climers 10X tucks 10X windshield wipers 1X pike 15 min run 3 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted January 18, 2018 Author Report Share Posted January 18, 2018 Back day Stretchie things Mobility things Bear crawls/Spiderman crawls, half to cossack stances 3X10 Banded Face pulls 3X10 TRX Rows 3X Superset 12X80# Tbar rows 12X70# RDL 3X Superset 8X95# Deads 8X Lunge-> crunch easi rotator cuff mobility intermission cause some dude was hogging the pulldown (internal & external rotations) 3X Superset 12X70# Lat pulldown 15X70# "A" underhand pulldown 3X KB Circuit 10X20# one arm swing easi 10X15# Clean, squat and press easi 10X15# snatch easi 10X30# russian twists easi 3X Superset 10X Back extensions on roman chair 10X Side plank pulse easi 10X hundred curl crunch Work break 3X10 cable ez curl 70# superset 2X10 hammer curl 8# 2X10 overhand curl 8# Stretching stuff 2 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Jord Posted January 18, 2018 Report Share Posted January 18, 2018 1 Quote Jǫrð, Delvian Nomad - Level 12 { Battle Log } Link to comment
RedStone Posted January 19, 2018 Author Report Share Posted January 19, 2018 11 hours ago, Taddea Zhaan said: LMFAO oh how I love that guy! 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted January 19, 2018 Author Report Share Posted January 19, 2018 Shoulders. Stuff I have no name for. Stretching 3X10 12.5# Modified lat raises (!) 3X10 12.5# Reverse upper trap/rear delt shrug 3X8 20# Supinated EZ curl raise 4X6X6 10# One arm OH press (with static hold on alternate side) overhand/neutral 4X5 Sit up to stand 25# plate 75 mins really boring yoga 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Jord Posted January 19, 2018 Report Share Posted January 19, 2018 11 hours ago, RedStone said: 75 mins really boring yoga I'm not sure if I'm supposed to be ignoring your BL (like a log and not for commentary?) but this made me lol. 2 Quote Jǫrð, Delvian Nomad - Level 12 { Battle Log } Link to comment
RedStone Posted January 19, 2018 Author Report Share Posted January 19, 2018 1 hour ago, Taddea Zhaan said: I'm not sure if I'm supposed to be ignoring your BL (like a log and not for commentary?) but this made me lol. OMG dude it was like... part of my life I will never get back People have their favorite teachers for a reason I guess Comment away if something is worth responding too It's usually kinda boring tho lol... 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted January 22, 2018 Author Report Share Posted January 22, 2018 weird pseudo session today, on account of so much work during the week and training at home on a Sunday. And chest at that! warm upstuffs 2X 10X birdogs 10X mountain climbers 4X superset 12X Stab Ball Press 15# KB easi 15X TRX Chest Flye 12X TRX Press 4X Superset 12X TRX OH Tri Extension 12X Blue Tube Band Tri pulldowns 4X 60 sec planks Some other dicking around. nothing worth noting. 3 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Mike Wazowski Posted January 22, 2018 Report Share Posted January 22, 2018 Every time you abbreviate stability ball, I envision a ball you either: 1) use as a stabbing implement or 2) stab as a means of catharsis (like a large pin cushion). Just so you know. 4 Quote Ballroom dancer, data nerd, calisthenics dabbler Link to comment
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