Cardio sucks v2.0; and a 1400 total hopefully

[jimbuick]

Do you even legs?

 

[justanotherj]

Took the whole weekend off and did a steel challenge.

https://youtu.be/2s5IQLAsgpg

Hoping to pickup a G19 soon.

 

[RegisterJr]

I gave my G19 to my younger brother as a gift, who gave it away for who knows what...

 

[justanotherj]

Sucks bro. You didn't trick it out did you?

 

[RegisterJr]

No.

 

[NomZ]

Just got one last week, picking it up Tuesday.

Sucks about the back, how you so broken with such little weight. Must be the army.

 

[justanotherj]

Have you ever walked farther than the mailbox with 110lbs of gear on?

Nazi California let's you own guns?

 

[justanotherj]

No.

Sucks bro. Atleast you didn't drop $$ like I'm about to on mine over the next few paychecks.

Getting Warren fiber optic sights (70$) until I can mill it out for an atom mount and RMR sight ($500).

then a match barrell(150-200$).. Haley skimmer trigger(170? $).. stipple the **** out of it, undercut the trigger guard, removed the finger grooves, scallop the mag release, and add a weighted titanium plug.

I need a cheaper hobby.

Fuuuuuu.

 

[RegisterJr]

Sucks bro. Atleast you didn't drop $$ like I'm about to on mine over the next few paychecks.

Getting Warren fiber optic sights (70$) until I can mill it out for an atom mount and RMR sight ($500).

then a match barrell(150-200$).. Haley skimmer trigger(170? $).. stipple the **** out of it, undercut the trigger guard, removed the finger grooves, scallop the mag release, and add a weighted titanium plug.

I need a cheaper hobby.

Fuuuuuu.

Lol. Indeed.

 

[jimbuick]

Have you ever walked farther than the mailbox with 110lbs of gear on?

Nazi California let's you own guns?

Is it weird that I'm considering adding the occasional ruck march for cardio because it sounds more fun than running?


I just don't understand what's happening to me anymore....

Sucks bro. Atleast you didn't drop $$ like I'm about to on mine over the next few paychecks.

Getting Warren fiber optic sights (70$) until I can mill it out for an atom mount and RMR sight ($500).

then a match barrell(150-200$).. Haley skimmer trigger(170? $).. stipple the **** out of it, undercut the trigger guard, removed the finger grooves, scallop the mag release, and add a weighted titanium plug.

I need a cheaper hobby.

Fuuuuuu.

I know that feeling.


Mine is cars, and it isn't cheap.

I've got a 2005 GTO now that I plan to have running 11s NA (I need it for work still lol), and an 87 Grand National that I will be embarrassed if I don't run low 10s.

Also looking into selling my truck (or trading) and buying a chevelle.......

 

[justanotherj]

Nah. Just don't run with it and keep it under 35lbs. I'd prefer to do a 1k' mountain/hike/trail. It's just boring to me.

I'd have cars for a hobby if I had more time. Guns are easier for me to work on and find time to use for now. And nah player, your subliminal truck selling won't work on me.

 

[justanotherj]

Flat bench
135x10
185x5
225x5
265x3
285x3
305x2

Incline Bench
135x2x14

CG chinups
3x14

Rev DB flies + Hammer curls

Pushup
3x40

Not sure what to do until my back heals. Gonna ask the PT tomorrow morning

 

[RegisterJr]

Looks like your bench is getting back up there.

 

[jimbuick]

Nah. Just don't run with it and keep it under 35lbs. I'd prefer to do a 1k' mountain/hike/trail. It's just boring to me.

I'd have cars for a hobby if I had more time. Guns are easier for me to work on and find time to use for now. And nah player, your subliminal truck selling won't work on me.

That's why I'm thinking about rucking honestly, it seems at least moderately less boring than running.

The problem with cardio is that all forms of it are boring lol.

 

[justanotherj]

That's why I'm thinking about rucking honestly, it seems at least moderately less boring than running.

The problem with cardio is that all forms of it are boring lol.

If you can find intermural sports groups, that's my preferred method. Used to do ultimate Frisbee with a church group once a week back in the day. I do water polo/underwater rugby. It breaks up the monotony great.

Otherwise, interval track sprints for the win. Short and effective.

 

[justanotherj]

Leg curls
3x12

Leg press machine
3x10

EMOM x 7 min
10 step ups 16kg
Front leaning plank until timer hits :60

Elevated front foot, half split squats
3x10

Hip bridge, kick outs
3x10


Basically a lot of prehab for ham/glute/core development.

 

[justanotherj]

Swimming
u/w knot tie + 50m sprint + 15 pushup + 20 second rest

X 8

 

[liftandswim]

U/W knot tie?

 

[justanotherj]

Underwater knot tying down at 17"

 

[justanotherj]

Feet

 

[liftandswim]

Oh okay. Wasn't sure if you meant swimming with one of those parachutes behind you. That's always fun

 

[justanotherj]

Never tried that. The water is the only place I'm fast, I think the parachute would destroy my ego.

Speaking of ego, the women to men ratio in Washington DC is ridiculous. Hnnnnnnng. Sad I had to come home today

 

[justanotherj]

Lots of pool this week. A TRX day on tuesday recommended by the PT. Didnt enjoy it.

One upper body strength session yesterday of:

Incline Bench Press
235x4x4


Today was a pool day/core.

Got some weird biometrics done as well

body weight 229.5lbs
8.3% bf
LBM 210.5lbs
Body fat mass 19.0lbs
Intracellular water 96.8lbs
Extracellular water 57.7lbs
Body fat mass 19lbs
Dry lean Mass 56lbs

Segmental lean analysis
Right arm 13.6lbs
Left arm 13.2lbs
Trunk 92lbs
Right leg 31.6lbs
Left leg 31.4lbs

ECW/TBW 0.374
BMR 2432 kcal

Tell me what it all means NomZ

Besides that I'm a jacked retard strength and cardio machine.

On a good note. Back is starting to feel better, not to the extent of squatting/deadlifting heavy, but I'll be on a regular routine under the guidance of a trainer to avoid any further back injuries.

 

[NomZ]

lol 8% at 230lbs natty and non-lifting machine is pretty damn good, those genetics. What was the testing method?

Also BMR is 2400 cals, gives you a good idea what to eat if you need to diet, taking into account activity on top obviously.

 

[justanotherj]

Some machine that does the DSMF-BIA method? Idk. The printed paper says InBody720 at the top. There's a bod pod in the PTs office I can use too.

Beach run today
60 minute run (30 down/30 back)

Finished it up with some pull ups and dips. Maybe a 100m swim out and back.

 

[NomZ]

Some machine that does the DSMF-BIA method? Idk. The printed paper says InBody720 at the top. There's a bod pod in the PTs office I can use too.

Beach run today
60 minute run (30 down/30 back)

Finished it up with some pull ups and dips. Maybe a 100m swim out and back.

BIA is electrical analysis, the bod pod is more accurate, but BIA can be consistent as long as you're hydrated.

 

[justanotherj]

With as much cardio as I've been doing I guess it's possible. I figured myself for a 10-14% though

 

[liftandswim]

Unless you're ripped as fuark you ain't no 8% but we still love you

 

[justanotherj]

I think I could pass for a 10% if I was dehydrated first thing in the AM.

I've been eating pretty clean the past week and half and doing cardio 6x a week.

Yesterday

Lower body endurance

1. Warmup don't rememver

2.
TRX Bulgarian split squats, 7 sec iso hold x 1 with 2 x 16kg
5 x box jumps
2 x iso split squat jump each leg
2 x single leg jump

3. Don't remember
4. 20 minute run

Today..

1. Warmup
10 x DB lateral raises
5 x pushup walks each side
10 x straight arm band pull downs each side
10 x bb bent over rows

2.
12 minutes w #40 vest
on the :00 - 3 x ring rows
on the :30 - 2 x plyo pushup onto boxes

3.
Bench AMRAP, stripped 195, 145, 95.
Bench W iso hold
Half squat heavy band rows x 6
Band scapula osc. x 20
Eccentric Pull ups 5 seconds

x 3

Strip bench hurt. Got 21/14/4 first one, 11,7,4 next, 10,4,4.

4. Foam roll/stretch

 

[NomZ]

Unless you're ripped as fuark you ain't no 8% but we still love you

He's pretty ripped.

 

[justanotherj]

1.
Warmup +
5-10-15 shuttles EMOM x 5

2.
Bulgarian 1 arm KB OH squat x 6 each leg
Sumo KB DL 40kg x 6
Half GHR x 8
TRX mountain climber ISO holds x :20 seconds

x 3

3.
Banded woodchops x 8 a side
KB squats 16kg x 2, x 8
Heavy band Pull through to Box jump (3+2) x 2
Ski board knee tucks (from the plank) x 12
Step ups 2 x 50lb dbs, x 8

x 4

4.
20 minute run

I feel like I'm being trained by a college track team trainer.. oh wait. Feck.

Should be able to start easing into squats and deadlifts in 2 weeks.

 

[justanotherj]

Swim
200m warm up
500m crawl
50m arm pull only x 5
50m kick only x 2

Under water brick carry, 2 x 10lb bricks
15m
20m
25m x 3
37m(attempted 50)

25m underwater crossover x 2
50m.

Buddy did the brick carry for 50m. came up purple and shaking though lol

 

[RegisterJr]

That would be tough as hell.

 

[liftandswim]

I've swam 80m without breathing before. Idk how to compares. Brick carry is probably harder

 

[justanotherj]

I've swam 80m without breathing before. Idk how to compares. Brick carry is probably harder

Surface swim or underwater breath holding? I've only ever done my underwater doing a keyhole/modified breast stroke. I've done the crawl without breathing for 50m as part of a hypoxic drill/sprints. Not sure which would more difficult since I was working harder on the crawl and burning more oxygen

 

[liftandswim]

Surface swim. Never really tried to go as far as I could underwater.

 

[justanotherj]

It's kinda dumb if you have no reason to do it. But if you can get 80m, you can probably do at least a 50m u/w

 

[liftandswim]

It's kinda dumb if you have no reason to do it. But if you can get 80m, you can probably do at least a 50m u/w

Yeah seeing your vision slowly fade away is no fun

 

[justanotherj]

That's the best part!

 

[justanotherj]

Power clean and press
135x6x5
15 decline crunches in between sets

Bench Press
95lbs + chains
x100 reps, with 10 burpees if I had to rest

TGU + handstand balances off the wall

Core work

Thoughts and blurbs
Was testing the water with power cleans and my back. It actually felt pretty good. Will maybe start squatting next week

 

[justanotherj]

Yesterday weight was 224 going into a pool workout about 2 energy drinks deep, 1 protein shake, and a scoop of c4 (don't worry, all spread out).

I think free chips and salsa were about as bad as it got this weekend, and that was due to UFC 190. Nobody turns down free snacks on a UFC night.

Back day
HS rows
4x15-20

Chin ups + bird dog ladder
5 + 10
8 + 10
10 + 10

Stiff arm lat pull down
3x15

Swim + underwater work.

Hoping to lean down to 220 by next sat. Then 210 by the end of August. When I'm at 210, I'll start hitting the cardio harder if my knees are up to it at that weight.

 

[RegisterJr]

Good luck on the squats/cardio.

 

[justanotherj]

Weighted massier lunge x 5 each side
Hip hinge speed DL, heavy band x 3
Depth box jump x 4
Back squat 5,3,1 x 55%, 70%, 80%

X 3 sets

Back squats
10x2@135

GHR x 8
:30 rest
36" box jump x 4
:30 rest
Trx prone knee tucks x 15, :02 hold
:30 rest
20yd sled push
2:00 rest

X 5 sets

Foam roll/stretch

 

[justanotherj]

Warmup
Blah

T1
Banded facepulls x 6
Lateral raises x 5
Plank walks
Bench x 155x5,225x3,265x5

Chaos bench
155x 16kg kettle bells banded on each end

4x4

Inverted row, 20lb vest x 8
:30 rest
One arm KB press x 8 @20kg
:30 rest
Y holds
:30 rest
Seated sled pull x 20 yd 100lbs + sled

X5

Sprints
6x400m. With 400m recovery jog

 

[justanotherj]

Yesterday
300m warmup swim
Underwater work until we got kicked out
Then the brick game (group game). Everyone grabs the wall and faces outboard, toss the brick, wait for the splash, you have one breath to try and retrieve the brick and bring it to the surface. Cheating and grappling encouraged.

 

[liftandswim]

I like that game lol. Water polo with no rules is fun too

 

[justanotherj]

I like that game lol. Water polo with no rules is fun too

Ever play underwater football/rugby? 9' pools suck, but if you have a 15-17' pool, it's pretty fun. You just use one of those cheap underwater rubber torpedo toys. The worse it travels the better.

 

[justanotherj]

Lowe body anaerobic

warmup

T1 (kind of another warmup)
80yd sprint
10 x KB 1arm swing 24kg
:20 side plank with leg adduction
10 x heavy band good mornings

3 sets

T2
:30 cycle
:60 rest
:30 rope battles
:60 rest
:30 sled push
:60 rest
: 30 split squat jumps w PVC in OH snatched position

x 2 then ISO goblet squat holds 30 sec

x 3 times

Foam roll/stretch

 

[liftandswim]

Ever play underwater football/rugby? 9' pools suck, but if you have a 15-17' pool, it's pretty fun. You just use one of those cheap underwater rubber torpedo toys. The worse it travels the better.

No, but I need to try it!

 

[justanotherj]

Boxing at 5am.

Got my bell rung a couple times and went down. Neck is stiff as ****, and I kept getting migraines all day.

11am
Pool work/under water rugby

Now:
5 x pushup walks ea side
Bench A iso hold :20 secs
10 x dB curls + OH press

x 4

DB bench press x failure (100lb, 85, 70, 70)
Seated OH DB press x failure (55, 50, 45, 45)
Banded kneeling crunches x failure (couldn't fail on them)
TRX inverted rows x failure (40lb vest)

x 4 the goal was failure at around 6-8 reps.

Pushup medley
5 archer pushups per arm + 10 CG pushups ...... 15 x bentover Rev dB flies

x 3

15x2 pushups
10 x 1arm med ball(under weak arm) pushups
20 x incline pushups feet on wall

Gotga eat then do a 5 mile beach run at sunset. Then I'll be done.. fml.