Grumble's love me log

[Grumble]

Channeled myself some C.T. Fletcher yesterday and filled out the sleeves of my XXL workout shirt.

 

ISYFS

 

WARMUP

Cable tricep Pushdown

90x10

120x10

80x10

150x10

120x10

110x10

90x10

110x10

100x10

130x10

 

Cable Standing Bicep Curl

60x10

100x10

80x10

120x10

140x10

110x10

80x10

80x10

100x10

60x10

 

WORK

DB One Arm preacher Curl

25x14

30x8

 

DB Seated Tricep Press: I saw individual muscles in my forearm doing this. That was more exciting than the lift. ALso, my bicep was alread pumped enough it paused the music on my headphones.

55x15

65x10

70x8

70x7

 

DB Incline T Curl: These were interesting, definitely worked the shorter bicep head more, plus the stabalization required with the weights was taxing itself

20x15

27.5x8

DB Tricep Kickback: Death by Kickback.

12.5x40

12.5x40

 

Chinups: I was smoked like brisket at this point, but I could not quit. So I supplemented.

1

1

 

Cable Pulldown Bicep Curl

150x8

150x6

 

DB Decline Tricep Extension: Too many weights were in use, so I thought I had to drop farther than I was going to get a good workout in with, but that was determined to be a lie. MY poor triceps

Dropsets

32.5x17

15x20

12.5x20

10x20

8x20

 

[Chaosbane]

Following, great log  I see some early workouts? Do you always workout in the morning? I want to try some 5am workouts so that I have more time in the evenings.

[Grumble]

I forgot I had this. OOPS.

 

On 6/28/2018 at 1:46 PM, Chaosbane said:

Following, great log  I see some early workouts? Do you always workout in the morning? I want to try some 5am workouts so that I have more time in the evenings.

 

I do both early morning and afternoon workouts. All depends on my mood. Or schedule.

[Chaosbane]

8 hours ago, Grumble said:

I forgot I had this. OOPS.

 

 

I do both early morning and afternoon workouts. All depends on my mood. Or schedule.

 

How do you find your strength differs? I have had a few good workouts in the morning, but I found generally they just weren't as productive, didn't have time for a breakfast beforehand and a black coffee was not enough sustenance.

I'm going to be trying the Barbell MEdicine Bridge 1.0 routine soon, so I might try early workouts for that.

[Grumble]

On 8/7/2018 at 12:52 AM, Chaosbane said:

 

How do you find your strength differs? I have had a few good workouts in the morning, but I found generally they just weren't as productive, didn't have time for a breakfast beforehand and a black coffee was not enough sustenance.

I always lift fasted when I lift in the AM and I've found that I don't get as heavy as I'd like, and when I do I tend to burnout after a few weeks. But if I do metcons, HIIT, interval cardio, or even volume training, I find it to be very successful. Afternoon has been workout agnostic as far as success.

 

On 8/7/2018 at 12:52 AM, Chaosbane said:

I'm going to be trying the Barbell MEdicine Bridge 1.0 routine soon, so I might try early workouts for that.

I've never played with that one, curious to see how it turns out.

[Grumble]

This weeks workouts so far.

 

Monday:

1 mile run: 7:52

1k Row: 3:23

Run is balls. Row is good. Going to work on the run over the next 2 months before the marathon training starts in earnest.

 

Tuesday: 

Heavy Squat: 285x3 for 5 sets

Metcon: 

Giant set: 3 rounds no rest

KB Rear Lunge: 16 kg 8 reps x leg

Glute Raise: 15 reps

One Arm KB swing: 16 kg 10 reps x arm

3-5 min rest

3 rounds no rest

Wall ball Squat: 20 lb x 15 reps

BB Walking Lunge: 90 lbs 30 steps

Treadmill sprint: 200 M

 

Wed:

Camp full body workout

Warm-up

High knees, burpees, butt kickers, jumping jacks, quick feet

 

WOD: 2 min per station

Station 1: 10 Pullups (jumping, assisted, unassisted), 10 chinups

Station 2: Tricep med Ball slams

Station 3: KB Clean and Squat

Station 4: Side lunges with DB around the world

Station 5: Tire single leg glute raises

Station 6: Sled push/pull

Station 7: Glider hamstring extensions (after tuesdays leg day, these broke me)

 

Finisher: 

Partner Hamstring curls with pushup: 45 seconds

Partner leg lifts with pushback: 45 seconds

Bicycle crunches: 1 minute

Hollow Body Holds: 1 minute

[Chaosbane]

30 minutes ago, Grumble said:

've never played with that one, curious to see how it turns out.

I'll be logging it on here when I do. Just ordered some wrist wraps as I have been blessed with tiny girl wrists. Then I'm going to look in to an affordable ipf approved belt next month and start on the bridge, it uses belted squats for the main lift

[Grumble]

5 minutes ago, Chaosbane said:

I'll be logging it on here when I do. Just ordered some wrist wraps as I have been blessed with tiny girl wrists. Then I'm going to look in to an affordable ipf approved belt next month and start on the bridge, it uses belted squats for the main lift

Are you squatting heavy enough for belted?

[Chaosbane]

7 hours ago, Grumble said:

Are you squatting heavy enough for belted?

 

I don't know what heavy enough is really. The recommendation ive seen from coaches is that if you are planning on competing, get one early to get used to it and start breaking it in.

 

But I should have a 2x bodyweight 1rm by then, or close to if I put on more weight. 170kg at 85kg bodyweight. And doing 3 plates+ for 3x5.

 

What would you recommend I'm lifting before considering a belt?

[Grumble]

10 hours ago, Chaosbane said:

 

I don't know what heavy enough is really. The recommendation ive seen from coaches is that if you are planning on competing, get one early to get used to it and start breaking it in.

 

But I should have a 2x bodyweight 1rm by then, or close to if I put on more weight. 170kg at 85kg bodyweight. And doing 3 plates+ for 3x5.

 

What would you recommend I'm lifting before considering a belt?

 

Dependant on the person, but even when I hit 400lb I was still beltless. I think belts have their place, but not every set of every lift. Here's a link that kinda breaks down the belted vs beltless debate.

https://barbend.com/beltless-squat-training/

[Grumble]

Thursdays workout.

 

Heavy bench: 3x8 @ 180, or %80 my current 1RM

metcon: 3 rounds no rest

TRX Rows: 12 reps

KB Windmills: 5 reps per arm

Burpees with pullups: 10 reps

5 min rest (set up next set)

KB Squat Thrusters: 8 reps

DB bench Pullovers: 12 reps

KB One arm Swing: 10 reps per arm

(I was going to finish with a 2 mile run, but the stroller was in my wife's car and I didn't feel like running to my parents house AFTER dinner had started)

 

Friday:

Currently a rest day. Might make a 5 miles today, but I seriously doubt it. I think I'll go run tomorrow or sunday instead. Body is feeling its woes.

[Grumble]

Friday was not a rest day, but it ended up only being a short 3.5 mile run. Humid as balls.

 

Monday 

Heavy Squat: 3x8 @235. 60-70% my 1RM, but unquestionably lifting at a RPE 9+. I'm blaming shitty sleep.

Metcon: 3 rounds

200m Row

KB single leg DL: 10 reps per leg

KB goblet squat: 10 reps

rest 5 min

KB rear lunge: 10 reps

Box Glute raises: 10 reps

Box jump Burpees: 10 reps

I only did one set of these before I called it. I had nothing left to give. 

 

Made instapot cold start yogurt saturday night. Will never buy yogurt again.

 

Had friends over sunday, made a honey dijon marinated salmon and grilled asparagus and dessert was instapot lava cake. It was sooo good and sooo easy. I <3 my instapot.

[Grumble]

Tuesday:

Heavy Push press: 80% 1 RM. 145 @ 3x8. Probably lifting at an RPE 7.5, so I probably could go a shade heavier, but last rep was still a bit of a struggle.

 

Metcon: 3 rounds

Row: 300 meters

Glute Raises: 10 reps

Max pullups: for me it was 5,3.5, 1.5. I think 5 pullups is a PR in the last year or two. so Yay

5 min rest

4 rounds

Wall balls: 15 reps

KB manmakers: 10 reps per arm

Burpees: 50 (I did 25 per round. Grimbles dance is more important than the fitness my extra 100 burpees)

 

Wednesday: Full body Camp workout

Warmup:

High knees 10 seconds

10 Squats

10 lunges

10 v ups

1 lap

 

WOD: 1 min round one, 45 sec round two

TRX jumping lunges

Wall sit curls to shoulder press

KB Squat Cleans

Squat pulse Medicine ball throw

Under hand BB row

Sandbag Speed Ladder High Knees to Lunges

Weighted V ups

Slam balls to jumping jacks

Plate OHS

Pushup to Shoulder tap

 

Thursday:

Laundry. I need a rest day. Mondays squat session really took the sails out of my week.

[Grumble]

Friday: Fillings at the dentist. No workout.

 

Sat: Spin class.

 

Sun: 

Front Squat Max test: 5 warmup sets, 3 tests, 185, 205, 215. Probably lifted at an RPE 9. Strongest I've ever been on front squat. Felt really good. (especially when I was outlifting the guys doing BACK SQUATS on the squat rack next to me.)

 

ALso, really cool, dudebro doing t-bar rows stopped a brodude from bugging me about the squat rack because he recognized I was testing my 1RM and there were going to be breaks in between each attempt.

 

Metcon: 3 rounds

Single leg DL: 15 reps

Pullup negatives: 5 reps

5 min rest

3 rounds

Goblet Squats: 15 reps

One Arm KB swings: 15 reps

Pushups: 15 reps

5 rounds

400 M run

20 situps

 

Other neat bit, two parties on sat. Ate weird. Maintained weight. My body really likes 238. 

[Grumble]

Monday: WTF

45s circuit. 2 rounds. 15 seconds between exercises

Air squats

Shin hug situps

Frog pushups

Superman Burpees

Jumping Lunge

 

Tabata set. 4 rounds. 20 on 10 off

Hollow body with leg pulse

Banded Jumping Jacks

 

Tabata Set. 4 rounds. 20 on 10 off

Eye level and overhead KB swing

KB high Pull to OHP

 

30-60-90 circuit. 3 rounds

DB curls- 30 seconds

DB thruster to Surfer sprawl burpee. 8 reps per exercise. 60 seconds.

V-ups to DB OHP to DB High Pull. 8 reps per exercise. 90 seconds.

[Jord]

I like seeing my fellow warriors hanging out in the BL land ***WAVES EXCESSIVELY*** for this is where I am currently residing

[Grumble]

2 hours ago, Jord said:

I like seeing my fellow warriors hanging out in the BL land ***WAVES EXCESSIVELY*** for this is where I am currently residing

[Grumble]

Tuesday: My legs still hurt

 

Warmup: 

20 touchdowns

20 ice skaters

20 jump squats

2 laps

repeat for time

 

WOD: Partner workout. rotate between each paired exercise until switch was called to go to next station

20 Jump squats / squat hold

15 Sprawls / Hollow body hold

20 reverse lunges / squat pulse

20 KB swing / wall sit

20 DB Thrusters / plank

 

Wednesday:

Sick kid so rest day.

[Grumble]

Thursday:

Front Squat 1RM test. 215. Heaviest I have ever lifted on front squat. And did it with proper form too! None of that crossed arm bullshit.

 

Metcon

 

Circuit 1

3 rounds

single leg RDL: 8 reps per side

Pull-up negatives: 5 reps

5 min rest

 

circuit 2

3 rounds

Goblet squat: 15 reps

One Arm KB swing: 15 reps

pushups: 15 reps

 

Circuit 3

5 rounds

400M treadmill run

Situps: 20 reps

 

Fri-Mon

VACATION. I ate and drank and relaxed. And got a little sinus congestion. Damn clean air with its damn appropriate levels of moisture.

 

Tuesday:

Deadlift: 3 sets of 8 reps at 320: 80% current  1 RM

 

Metcon

 

Circuit 1: 3 rounds (only did 2, sinus problems causing some aerobic issues)

Pullups: 8 reps

Wall walks: 5 reps

Alternating renegade row: 10 reps per arm

 

Circuit 2: 4 rounds (did 3)

One Arm DB Row: 12 reps

GLute raise: 10 reps

Battle Ropes: 20 reps per arm

Treadmill: 400 M

 

Wednesday:

Heavy bench: 6 reps at 195, 85% 1RM

 

Metcon

 

Circuit 1: 3 rounds

BB bent over Row: 10 reps

Chinups: Max reps: 7,6,2

 

Circuit 2: 3 rounds

Kb Thruster: 7 reps

TTB: 10 reps

Burpee: 10 reps

Treadmill: 400 M

[Jord]

21 hours ago, Grumble said:

Front Squat 1RM test. 215. Heaviest I have ever lifted on front squat. And did it with proper form too! None of that crossed arm bullshit.

 

[Grumble]

Thursday:

 

Camp Workout. I did not take pictures nor do i remember everything, but I did have to take my shirt off and wring it out before I got in the car. So there's that.

 

Friday: rest day

Saturday: Was going to be a workout, but found out I had a PT test on sunday

Sunday: PT Test. 70 pushups and 68 situps in 2 minutes. 2.5 mile walk in 28:12. That's a shade over an 11 minute walking pace. The front of my legs are still sore.

[Grumble]

You'd think with all the running I'm doing I'd be reducing the amount of other workouts I do. But you'd be wrong. Who doesn't love 2 a days?

 

Monday

Rest day. Technically week three of my marathon training, but also a rest day there as well. So I went home from work and watched Disenchanted and took a nap.

 

Tuesday

Tabata Tuesday. Like tacos but more pain.

 

Round 1

Tabata set 1

Running Lunge

Frog or Donkey kicks

60 second rest

Tabata set 2

Bear crawl position to step through

KB Hollow Body Floor press

Rest 60 sec, Repeat one more time

 

Round 3

KB Toe Touch crunch

Side PLank with Lateral Raise

rest 60 sec, repeat one more time

 

1.5 mile run

 

Wednesday

Camp Full body

 

Warmup:

2 laps

15 pushups

1 lap

15 crunches

1 lap

15 Inchworms

1 lap

15 mountain climbers

1 lap

15 burpees

1 lap

start over from pushups. go for 5 minutes

 

WOD: 6 stations, 2 exercises per station. 2 minutes per exercise.

 

Station 1: Bench hop overs, Bosu ball glute raise to crunch

 

Station 2: Band lateral walks, Lunge with medicine ball held straight out

 

Station 3: KB step ups with knee raise, Wall balls

 

Station 4: 7-7-7 curls, KB Bent over Rows

Station 5: Inchworms with pushup, DB lateral raise to front raise

 

Station 6: U bar Pushups with Oblique twist, Bow and arrow glider pushups

 

hour and a half break

 

3 mile group run.

 

Was not hungry and skipped dinner after I got back from the run. Probably not my best decision, but I was so tired I just didn't feel like eating. It happens.

 

Thursday

 

BB Squat: 4x6 @ 275: %85 current 1RM

Edit: Nope. Ended up being 245 4x4. Might be taxing my body a bit.

Edit 2: added in 4 sets of standing calf raises @ 450 for 12 reps

1.5 mile run.

[Grumble]

Bringing the battle log back to life. Changed the name too. It's amazing how your outlook changes after a few years of constantly working on self improvement.

 

Left work late yesterday and only had a short window to lift so I dug up an old 5x5 variation.

 

BB squat: 185@ 3x7 (45 second rest)

BB Row: 185@ 3x7 (45 second rest)

BB Bench: 155@ 3x7 (45 second rest)

BB Shrug: 225@ 2x7 (45 second rest)

Superset Cable pushdown (2x10@120) and curl (2x8@120)

Superset lying leg lift with raise (2x10) and bicycle crunches (2x10 per side)

 

Got my sweat on, felt the muscles work, little bit of tired muscles. Oh, and I was in and out in 32 minutes. Sometimes you just can't get enough time to do what you really want to do and sometimes you don't want to do it at all. 

[Grumble]

Rant

Globogyms suck. I want to lift weights, I don't want to wait for 12 sets of someone doing 12 reps of curls because they're unwilling to let someone else work in. I want to be able to drop the weights and use chalk and cuss loudly when the weights don't work out. I want to have chains, and bands and plenty of power racks and microplates that I don't have to bring myself because people keep stealing them.

But I don't.

Because Mrs Grumble is back in the gym and has agreed to work out with me once a week. Not because she's scared to lift with me, I've been doing this long enough and she trusts me to not put her in a position that could cause an injury (outside of the flukes of lifting that cause injuries). And not because she doesn't want to get strong, she told me the other day that she wants to be able to carry grimble for as long as she possibly can, and the only way to do that is to get stronger as grimble gets bigger. Because she likes spin classes and group classes and the gym I want to go to doesn't have them. So I make the sacrifice of dealing with the bullshit gym. But I'm not happy there. I'll figure it out.

/Rant

[fitbyforty]

11 hours ago, Grumble said:

Rant

Globogyms suck. I want to lift weights, I don't want to wait for 12 sets of someone doing 12 reps of curls because they're unwilling to let someone else work in. I want to be able to drop the weights and use chalk and cuss loudly when the weights don't work out. I want to have chains, and bands and plenty of power racks and microplates that I don't have to bring myself because people keep stealing them.

But I don't.

Because Mrs Grumble is back in the gym and has agreed to work out with me once a week. Not because she's scared to lift with me, I've been doing this long enough and she trusts me to not put her in a position that could cause an injury (outside of the flukes of lifting that cause injuries). And not because she doesn't want to get strong, she told me the other day that she wants to be able to carry grimble for as long as she possibly can, and the only way to do that is to get stronger as grimble gets bigger. Because she likes spin classes and group classes and the gym I want to go to doesn't have them. So I make the sacrifice of dealing with the bullshit gym. But I'm not happy there. I'll figure it out.

/Rant

Hopefully things get better and the curl bros stay out of your way.  I'm in a gym I don't care for either and I'm trying to make it work.  There's not even a squat rack or a bb in mine unless you count the smith's machine,  so trying to figure out a whole new way to work out. arrrrrghhhhh! I'll grumble along with you  lol.  I'm glad Mrs. Grumble is back in the gym, I bet she feels better.  I know I do and it's only been a couple of days.  Good luck to you both.