Restarting

Kids. Take up all ur dang time lol. Today's routine. Finished in about 50 minutes

Warm up
Speed bag x 10 mins

Trap bar deads
2 x 12 @ 135
2 x 8 @ 185
4 x 6 @ 235

Decline bb/oh DB ext/scap rotation
4 x 8/8/10 @ 185/45/10

10 mins speed bag

Sm Mach sghp
2 x 12 @ 95
2 x 8 @ 145
4 x 4 @ 165

DB side laterals/band tri pd/land mine press
4 x 8/10/8 @ 25/res ??/50+bar

10 mins speed bag
 
I never have used the trap bar for anything. Have to try that out sometime soon.
 
Well well well. I finally got back in. My child who is 2 somehow managed to do a factory reset on my iPhone. Ridiculous. Finally got all my passwords recovered and reset and am able to log back in to am. Always something it seems here lately. Headed to the gym soon.
 
I love the trap bar. Incorporates a little bit more leg than straight bar dreads. Which in turn takes a some pressure off the lower back. Since I have lower back problems it's a win win for me
 
I've actually heard the trap bar can be quite technical and for some harder to complete the rep correctly than conventional deads.

Obviously this doesn't apply to you wrenchy just thought I'd throw this out to stir up some convo
 
bean5er said:
I've actually heard the trap bar can be quite technical and for some harder to complete the rep correctly than conventional deads. Obviously this doesn't apply to you wrenchy just thought I'd throw this out to stir up some convo
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U might be right. Lol. I feel pretty confident in my lifts with it though. Got no vids but did have pics last week using one. Not any more though
 
Tie them down!
 
Dinner
Bowl of salad
Low fat/ low cal yogurt dressing. 1 1/2 tbsp
Ff feta cheese crumbles

7 oz pork tenderloin
1/2 cup jasmine rice
Brussel sprouts



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Today's routine

Warm up
Band assisted stretching

Bb shrug
2 x 12 @ 135
2 x 10 @ 185

Work out
Pr curl/ oh db ext
1 x. 15/12 @ 35/49
1 x 15/12 @ 45/45
1 x 12/10. @ 55/50
1 x 10/8. @ 65/55

Rope pd/rev pr curl
1 x 15/12 @ 20/25
1 x 15/12 @ 30/35
1 x 10/10 @ 35/45
1 x 8/10 @ 45/55

No rest on anything except weight/plate changes

Standing hc/cg sm bp
4 x 10/15 @ 40/95
30 sec rest first 2 sets
60 sec rest last 2 sets

Standing cross cable kb/band pd
1 x 15/10 @ 10/??
1 x 10/10 @ 15/??
1 x 6/8. @ 15/??

No rest between sets
 
Slowly but surely I'm roping my diet back in. Seems like I've missed a lot of training days lately as well which I'm getting back on track. Still limiting daily macro intake with raised h2o intake. Back to business. Positive vibes. :-)
 
gymwrenchwv said:
Man... Stimul8 at 6 pm makes it real hard to go to bed
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No ****?!?! Lol


gymwrenchwv said:
Slowly but surely I'm roping my diet back in. Seems like I've missed a lot of training days lately as well which I'm getting back on track. Still limiting daily macro intake with raised h2o intake. Back to business. Positive vibes. :-)
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Im loving this post brother. Life is full of ups and downs it's nice to see you pulling through bud.
 
Killed it Thomas!

I recently went through a similar period. Base on your previous drive you'll be right back there.
 
Up and at it. Back is on the gym menu for today. Gonna get my row on. Can't make it till mid afternoon which I'm not a fan of. But I'll take what I can get. :-)
 
Breakfast

2 whole eggs
1/4 cup egg whites
1/4 cup diced green chillis

1 slice pumpernickel/rye swirl bread



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Post wo meal
Leftover scrambled eggs
Leftover pork tenderloin
1 rice cake
1tbsp all natty pb
Banana slices



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Nice job on those super sets and with no rest to boot. Hammering back the water always makes those cuts a little easier.
 
Warm up
Band assisted and static stretching
Bb squats/ pu ss
3 x 10/5 @ 135/bw. A2g on squats. Grip variation/set on pu

Work out
Meadows row. All weight + bar
1 x 5 @ 75
1 x 5 @ 85
1 x 5 @ 100
1 x 3 @ 125
1 x 8 @ 75
1 x 12 & 25

Seated vbar cable row/straight arm pd
4 x 8/12 @ 85/30
Slow controlled movement focusing on tut

Single arm db row
1 x 5. @ 70
1 x 5 @ 80
3 x 5 @ 100

Oh kb swings/ decline db pull over
4 x 12/8 @ 30/50

Behind back smith shrug
1 x 5 @ 185
1 x 5 @ 215
1 x 5 @ 225
1 x 5 @ 275
1 x 5 @ 315

Seated rope cable row/ band lat pd
4 x 10/10 @ 85/??

Deads
1 x 5 @ 135
1 x 5 @ 185
2 x 5 @ 225
1 x 3 @ 275

Cardio
20 mins
3.5mph @ 15% incline
 
wasme said:
Nice job on those super sets and with no rest to boot. Hammering back the water always makes those cuts a little easier.
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I had some crazy pump after the second set of lifts. Felt like my arms were about to pop. Almost painful to continue lifting
 
Great pull day! I like how you finished off with those heavy deads after all that lat slaughtering.

Mmm, that marble rye looked good.
 
Dinner
No food scales on the road so just keeping meals looking sensible

99ff ground turkey breast
Cooked with red/green bell peppers and onions

Some ff feta cheese

Topped with leftover chopped salad



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Dinner is just one. For now at least. Maybe another wrap in like an hour. Maybe just a shake
 
That was one hell of a back workout, nice numbers on everything! The rice cake looked awesome. I wish I could eat bananas, they look so good with the PB
 
How goes thee, stranger?
 
Probably getting some personal affairs in order. It looked like the in laws thought they had a slave. Been there done that. Usually someone isn't happy after the "done that" goes all medieval on them!
 
Looking forward to your updates.

Also, FYI
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Yeah I got a lot of reading and catching up. Plus I gotta remember how to navigate the site. The loss is tragic and makes me sad on this day of what I was hoping to be good times. I'll definitely be leaving a post for Steve
 
Did you disappear again?
 
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