Cardio sucks v2.0; and a 1400 total hopefully

[justanotherj]

Standing OHP
45x2x10
95x4
115x6
135x3x12

Push press 165 x near failure x 3

Weighted pullups
35lb x 11
Rest 1:00
BW x 9

Static dead hang til failure. Finger tips and slight elbow bend
90lbs x ??

12 minutes AMRAP
10 x clean and press 115
10 x clapping pushups
10 x burpees

2 x 225 lb static overhead holds til failure

ME run - 8/10 RPE
1 mile in 7:41

Nutrition has been garbage this week. Been feeling rundown and sluggish doing these workouts at 8 pm. Probably went backwards on my weight as well.

 

[RegisterJr]

Nice OHP J. Do you have the option of working out earlier?

 

[justanotherj]

Not really man. I wish. I cant really destroy myself before work either.

Ruck run 70lbs 60 minutes AFAP:
Just shy of 5 miles

boots are killing my knee. I need to find some inserts to help with my underpronation.

Buddy might have the hookup on Noveske rifle parts. If so; my wallet is gonna take a large hit.

 

[NomZ]

Underpronation is weird, most ppl over. You're not human.

 

[RegisterJr]

I destroy myself before work, but my work isn't physically demanding.

I'm wearing Bates right now and they destroyed my heel and IT. I went to Walmart and stepped on the Dr Scholls foot thingy and was recommended a pair of shoe inserts that make me feel great (or just better). Not sure if that's an option for you.

Looking around for something other than Bates this year tho.

 

[justanotherj]

Underpronation is weird, most ppl over. You're not human.

The running store lady said it wasn't common. I think it's a mixture of running in boots and my huge ass hamstrings.

I destroy myself before work, but my work isn't physically demanding.

I'm wearing Bates right now and they destroyed my heel and IT. I went to Walmart and stepped on the Dr Scholls foot thingy and was recommended a pair of shoe inserts that make me feel great (or just better). Not sure if that's an option for you.

Looking around for something other than Bates this year tho.

I rock Garmont T8 tacticals and lites. Might go pickup some Rocky SV2's, or some higher end hiking boots, but I don't know if it'd help as much as a running shoe designed to compensate for supination/under pronating.

I use the Super feet green, but I don't think they really do anything for under pronation/supination.

 

[justanotherj]

Light bw day

Front squats
45x10
135x6
225x2x3 5 sec pause

5 sets
10 x burpees
10 x box jumps
10 x pullups

Swim
200m warmup
500m freestyle

Underwaters
25m
25m kicks only
25m arms only
50m almost..

Time to build me a bling bling stupid $$ ar15.

Starting with the stupid magpul UBR buttstock for $250, and a FN cold hammer forged barrel. Fmllllll. If I'm gonna spend money it's gonna look cool damnit.

 

[jimbuick]

If you're already spending a ton for it, why not just get a SCAR-L?

I've been considering getting one over an AR, but I don't intend to spend incredible amounts of money which is why I haven't.

 

[justanotherj]

probably for the same reason you are; I don't feel like spending $2500 for a stock weapon. Plus I like weekend projects.

I can make a great build for $1200. And that's with buying the lower/upper receiver kits and changing out and upgrading a lot of parts: grip/trigger, ambidext. selector/charging handle, bad lever/bolt catch, muzzle break etc.

Trying to find free floated handrail system and nickel boron bolt on sale, that would knock a couple hundred off.

The buttstock and optics are probably what's gonna put me over $$

 

[justanotherj]

Bike:
16.2 miles

 

[justanotherj]

Light run:
2.5 miles | 20 minutes

Been swamped. Just picked up a book called "Run less, run faster." It came recommended by an avid runner and freak of nature. Going to give it a go and program it in. Anything involving running less is cool with me.

 

[herderdude]

Light run:
2.5 miles | 20 minutes

Been swamped. Just picked up a book called "Run less, run faster." It came recommended by an avid runner and freak of nature. Going to give it a go and program it in. Anything involving running less is cool with me.

Should help with lifting more, too. More weight, not more volume, I mean.

 

[justanotherj]

Should help with lifting more, too. More weight, not more volume, I mean.

Definitely. I hate running with a passion, but cannot completely sack it just yet.

 

[RegisterJr]

Hmm. I could write an effective summary on how to run less. It'd be a short book tho...

 

[justanotherj]

Ha. Would it make you run faster though? I imagine the book would call for 0 runs a week. Unless it was a beer run

 

[RegisterJr]

Ha. Would it make you run faster though? I imagine the book would call for 0 runs a week. Unless it was a beer run

You read my rough draft? Lol

I do need more cardio, but long runs is definitely not for me.

 

[justanotherj]

Run:
5 miles | 40:58

You read my rough draft? Lol

I do need more cardio, but long runs is definitely not for me.

Just do track sprints or 1-2 mile runs 2x a week. Wouldn't take more than 10-15 minutes.

 

[jimbuick]

Run:
5 miles | 40:58

Just do track sprints or 1-2 mile runs 2x a week. Wouldn't take more than 10-15 minutes.

Yep, 10-15 of the most terrible minutes of your life.

 

[justanotherj]

You can always run faster, then you suffer for less time.

Sprints:
10 min jog
8 x 400m @1:43ish | 90 sec recovery walk
10 min cool down jog

Sauna

 

[jimbuick]

You can always run faster, then you suffer for less time.

Sprints:
10 min jog
8 x 400m @1:43ish | 90 sec recovery walk
10 min cool down jog

Sauna

Yeah, but then the severity of the suffering is exponentially increased with only a linear decrease in suffering time.

 

[justanotherj]

Builds character.


AM:
500m breast stroke | 9:50

PM:
Standing OHP
45x10
45x10
95x4
115x6
135 x 3 x 12
Push press
165x failure



Pullups
35lbs x 13
Rest 1:00
BW x 11

1 arm KB swings
32kg x 10 each arm
Shoulder dislocations
Wooden dowel x 10
Clapping pushups
BW x 10

X 3

Sauna

Random training session. Didn't want to hit anything crazy. Will be gone for 2 weeks starting Tues

 

[RegisterJr]

Nice OHP J.

 

[justanotherj]

Oly Squats
Bar x 10
135x6
225x4
275x3
315x3
335x2
365x1
385x1 2 sec pause
275x2x3
225x3x3 box squats

Front squats
225x3x3

Hanging knees to chest
3x12

3 mile run @7:42 pace

 

[justanotherj]

Holy ****ing leg doms. Gdi

 

[RegisterJr]

Holy ****ing leg doms. Gdi

I'm sure. Looked like a fun one.

 

[justanotherj]

Bench
45x10
135x6
225x4
275x2
305x1
315x1
330x1

Push press
155x6
185x5
205x2
215x3x1

Max set pull ups in :45 sec
4 sets

I think i got 25 my first set.

sick as a dog. Fever and all.

Chugging dayquil and pedialyte like it's cool

 

[jimbuick]

I benched 330 x 1 last night, I awoke shortly after and felt very depressed.

 

[RegisterJr]

Impressive pressing, J. Being sick also just makes it that much more beastly.

I benched 330 x 1 last night, I awoke shortly after and felt very depressed.

Lol

 

[justanotherj]

Ruck run, 50lbs
10 miles

 

[justanotherj]

Sickness weight: 226.

I was 239 last Saturday.

I think i have an upper respiratory infection. Coughing up bloody phlegm in the morning and tan/green throughout the day in copious amounts. Doc said he wouldn't give me antibiotics until I've been sick for 10-15 days. Stupid.

Gonna hold off on training until I can get those antibiotics

 

[RegisterJr]

That sucks. Recover quickly man.

 

[NomZ]

You need this sickness, you always have so much trouble losing weight. Embrace the sick b

 

[justanotherj]

You need this sickness, you always have so much trouble losing weight. Embrace the sick b

I don't need to embrace losing strength.

currently waiting in the lobby for chest xrays to see its pneumonia. If not, then blood work to see if it's a crazy virus.

 

[justanotherj]

No pneumonia. Doc basically said my airways were inflamed (I'm assuming he meant bronchi), and started me up on some antibiotics. I have to check back in 2 weeks. Hopefully this'll be over quick so I can get back in the gym.

 

[justanotherj]

Swim - freestyle
500m | 8:48

25m freestyle - last 5m no breathing, 25m recovery lap :15 rest
25m, last 10m no breathing, 25m, :15 rest
25m, 15m no breathing, 25m, :15 rest
25m no breathing, 25m back

Feeling a little better from the antibiotics. Gonna try and do some squatting tomorrow

 

[CincyKiller45]

Subbed

 

[justanotherj]

Oly Squats
225x3x5

Facepulls
3x15

Barbell curls lol
3x10

Track Sprints; 5 sets of
800m @3:28~
400m recovery interval

Feeling weak as hell. Gonna wait until I'm off antibiotics and retest 1RMs; Its gonna be depressing. Still have chest xrays and a follow up next monday.

Weight was 223 this AM. Coming from 239 pre sickness. I'm gonna be a skinny 200lb NomZ at this rate.

If it weren't for thus stupid sickness, I was suppose to hit a 400 lb 2 sec pause squat next week, and 350 bench.

 

[justanotherj]

Bench
45x10
135x6
225x4
275x2
305x1
315xfail
330x did not attempt

Push press
155x6
185x5
205x3
215x3x1

Pullups
Max reps in :45
Rest 1:00

x 3

Cuban bar rotations
35x3x15

Rear delt flies
15x2x15

21-15-9
Pushups
Flutter kicks

Weight 218.2lbs.

finished my antibiotics Wednesday. Not coughing up flem, or coughing period like I was the past 3 weeks. Definitely noticing a lack of energy in the gym.

I have my follow up doc appt tomorrow. Sucks going from benching 330 and 225x20+ reps to struggling 225x4.

Ugh **** the sickness. As long as I can bench 300, and squat and deadlift 400, I don't mind the weight loss. Wouldn't mind dropping another 10lbs.

 

[liftandswim]

Bench is lame, fuk it. Get healthy.

 

[RegisterJr]

It'll come back. You were out sick for quite a bit.

 

[NomZ]

I told you, you love losing weight bro, you love it.

 

[justanotherj]

I told you, you love losing weight bro, you love it.

Only if it means crushing you in your weight class!

 

[NomZ]

Only if it means crushing you in your weight class!

Not with a 1100lb total...

 

[justanotherj]

Yeah if you're counting sickness total!

I wasn't too far off from my target weights. 375/455/570.

What are your raw totals these days?

 

[NomZ]

Yeah if you're counting sickness total!

I wasn't too far off from my target weights. 375/455/570.

What are your raw totals these days?

Guessing I'm still knocking right under 1500 still.

 

[Sean1332]

Guessing I'm still knocking right under 1500 still.

If/when I drop to 198, we'll battle a total.

May go 220 wrapless though..

 

[justanotherj]

Trail run
30 minutes

Then
4x400m sprints, with a 400m recovery interval/jog.

Didnt get a chance to squat: Gyms closed by 4 o'clock.

 

[justanotherj]

Squats
45x10
135x6
225x4
275x2
315x2x4 2 sec pauses

OHP
135x5x4

21-15-9
KB swings 32kg
Pullups
Clapping pushups

315 was rough. Was doing 365-375 pause prior to sickness. Fuuuuuuu.

Doc said I'll probably be weak for a few more weaks. Fuuuuuu. Then I saw doc in the gym deadlifting 545 in a DL suit. Fuuuuuuuuu.

 

[Sean1332]

At least you have a cool Doc. Mine says to explore more "healthier exercise options"

 

[justanotherj]

You shoulda asked him if he even lifts.

In other news, managed to snag some decent rifle parts on sale for my next build. Deal of the day for a forged 7075 80% lower ($49.99). The company manufactures lowers for companies like Colt, Daniel defense, Spikes tactical, and some other big wig. Then i got a blemished nickel teflon upper for $105 from the same company. Managed to find the rest of the parts I need and while keeping me under $1050. And that's with a 14.5" CHF barrel, nickel boron bolt, 13.8" troy industries freefloat, and a bunch of high quality after market ****.

Just need a muzzle break, optics, and maybe upgrade the trigger assembly.