Sled dragging forwards & backwards
prowler pushing
Sled dragging face pulls and rows
weights varied as my son was jumping on and off the sled. Usually he was on it. think It was about 20min total at a moderate but not heavy pace. Did have to stop and rest on some of the intervals so I was pushing somewhat hard i guess...just didn't have timed out sessions like normal.
Well I spent yesterday loading and unloading two giant trailer loads and one oversized truckload worth of gym equipment.
Took it's toll on me! That and squatting 2x a week and nothing but lower body GPP
Squat ssb
150x8,8
Leg press
400x6,6 had a large set of bands on there as well if that matters
Plan was to work up to a set of 550 on the ssb. Not happening
Forced myself to do some GPP since I had a larger than normal lunch
Battling ropes x 30'sec (used both hands on all sets!!! See if my body hates me tomorrow)
Rest 30 sec
Ropes 30 sec
Prowler 150ft
Rest 30 sec
Prowler 150ft
Rest 30 sec
Still training, still rehabbing. Missed a little time updateing the log with thanksgiving and travel…but didn’t miss training as I still hit that.
MONDAY
Inverted KB press
18x10
26x10, 10
Bench with SLINGSHOT
135x30, 30
185x30, 30
Thruster Shoulder Press
Couple mini bands x12 ,12
Add 50lbs x12
That one was to much
Kettlebell Tricep kickbacks
26x16
36x16,16,16,16
Kettlebel Curls
26x12,12,12,12
Both curls and kickbacks were hard at top and on grip as I was holding the KB in extended position.
Inverted KB Press
26x12
36 x12,12
TUESDAY
Fasted GPP
Prowler x two passes at 30sec each
Battling rope x two passes at 30 sec each
Rest 30 seconds between each
Repeated 3 times for a total of 14min (should have been 12)
WEDNESDAY
With the raw squatting I went real deep several weeks ago and got a minor tear in my upper left quad. Been trying to work it out and haven’t been able to squat the last couple weeks. Thought I had it last week, but I felt it with just the bar and had to start doing some stretching, foam rolling, and self massage to get it loosened up enough to lift today
SSB Squats
60x5,5
60+100chain x5
170+100chain x5
280+100chain x5
370+100chain x5
480+100chain x4
AFS leg press with bands
Bunch o weight and bands x12,12,12
Band back raises
#4 doubled x16
#5 doubled x20
Just freakin fried my glutes and hammies…could barely stand up with the first one
Glute-Ham
Bwx12
#4 resist x12,4
#3 resist x12,6
DONE
THURSDAY
Fasted AM training prior to work
5min Kettlebell work
Tried to do SB’s tower of terror KB routine
…but with the glute-ham soreness I just couldn’t swing the bell without them completely fatiguing out.
I made one pass
Battling Rope
4 passes of 30 sec with 30-45 sec rest
Prowler
2x150 passes with 300lbs
Second pass and I was barely walking…squatting last night took its toll on me.
Gripper work
Hammer Gripper
300lbs x 60sec, 45sec
250lbs x 75sec
Off to work…looking forward to getting my first reefed meal in at lunch!
SATURDAY
Judged a meet. Before the deadlift flights I did a demo deadlift
500x3 w/ one hand
SUNDAY
Woke up early…shot from several long days and little sleep but needed to make up for lost time so up at 5am to get a workout in before the family woke.
Band resisted Bench setups
Warmups then
3 sets of 5 w/5 second contractions at chest
Face Pulls
3x10
Seated Dumbbell shrugs – no straps
130x20
150x12,13,16
Finally got my grip to hold for my minimum reps I wanted on that last set.
Rows with Farmers Handle
165x25/side
Sled drags with face pulls and other rowing movements
10min
Bench with Slingshot
45x15,15
135x15
185x15 205x30,30
got some good blood flow into the shoulder/pec
Shoulder Presses on Thruster
#3band x12,12,12,12
Kettlebel Kickbacks
36x16,16,16,16
Inverted overhead KB press
36x12,12
Some Kettlebell laterals and curls with KB held in extended position.
couple sets of each, unknown reps
TUESDAY
530am fasted training
Did my favorite GPP with ropes and prowler
6:00min work time/6:15 rest total
I crushed it using 200lbs on the prowler
I dub this workout the "EPC Gauntlet" No one else has stayed with me doing this for over 4min without compromising intensity, rest intervals, or weight.
Standing Ab crunches on GHR w/band
#4x16
#5x12,12,12
Decided to play around with technique since i wouldn't be able to go heavy. Wanted to test out going with a real low bar position versus the med/high position i normally use.
Squat
55x6,6
165x5
275x5
385x3
495x3
545x3
lots of foam roaller work on that quad strain in left leg. Finally found a loose max dl in the back and tossed it on. It was so loose I don't know how it was going to help but that little bit of compression on my quad really seemed to releive the pain.
Low bar position felt stable and strong. also supprised at no/little shoulder pain from surgery(progressing well!). Will take some getting used to if I go with it as even with just 545 it felt like it was going to slide off my back.
AFS leg press
400x12,12
600x12,12
Glute-Ham
bwx12
#3x12
Got interupted with questions and was unable to finish workout.
FRIDAY
Fasted AM training USP Labs style
Did the EPC Gauntlet right on the onset of the 3rd circuit I started dry heaving for 30 seconds. Finished it complete in under 11:45...almost dead on time.
Dropped the prowler from 200lbs to 125lbs and gave myself an extra 15 seconds rest then did one more circuit.
16min total!!!
Standing ab crunches on the GHR
#5 band x 12,12,12
pulling band tighter on each set
its a little ways off but I want to run the Gauntlet with a full 200lbs for 4 circuits in 15.5min by the end of January.
From what I remember of my last few workouts. Had some awesome grip strength on Sunday after getting forearm muscle work done this weekend, and showed some great conditioning on Tuesday.
SUNDAY 6am
DE Squats
8x3 w/335+greens choked extra tight
Seated DB shrugs
140x20
150x25,20
Sled drags with face pulls, and various rowing motions
10min
MONDAY 6pm
Short workout due to getting to gym late
Floor Press (using sling shot)
55x10
165x25,25
Thruster Shoulder Press
#3 band x 12,12,12
Sweet…these felt great on my shoulder!
Overhead Tricep band extension
#4 band x 20,20,20,20,20
Inverted Kettlebell OH press
36x12,12,12
TUESDAY 5am
EPC Gauntlet
Thought I was getting crushed till I realized on the third circuit I had 210lbs on prowler instead of 200. Got me motivated to crush a 4 th circuit that I was planning on nixing.
Over 15.5 minutes I did
6 x 150ft prowler passes w/210lbs
2 x 150ft prowler passes w/190lbs
8 x 30 second rotations on Battling Ropes
HELL YEAH!!! Puts me way ahead of schedule for a short term goal.
Hammer Strength Gripper for static contractions
5 wheels x60,45,60
THURSDAY going to start posting more of the recoupertive stuff i'm doing.
Deep Tissue Massage on forearms/biceps/triceps FRIDAY Deep Tissue Massage on Quads/IT band/upper back/triceps/forearms/pecs
Graston on Surgery scar/tendons attached/pec
Chiropractic on right pec to reseat collarbone&ribcage and trigger point on pec.
Training at lunch (USP LABS Fasted)...20-24hr fast planned today.
5 wheels on Gripper x 90sec, 60sec
Thruster shoulder press x16,16,16
Overhead band extension #3x25,20,20,20,15
EPC Guantlet x 11:45min w/200lbs
Floor is getting stickier...this freakin brutalized me...but also helped clear the hangover from holiday dinnner the night before.
Band Resisted Bench Setups/ with Fat Gripz
Warmup then
3 sets 5 reps with 5 second contraction.
Miss these....they destroyed me lats!
Seated DB Shrugs (no straps)
150x30,25,25
Kettle bell side laterals
Kettle Bell curls.
unknown, sets, reps or weights on last two. Held KB extended on both to crush my grip.
Followed by 10 hours of demolition work on my house...beat the piss out of my lats, grip, shoulders.
SUNDAY
FASTED AM Training USP LAbs Style
DE Squats
with 9 year old z suit
408+#3's chocked extra tight x3,3,3,3,3,3,3,3,3,3
Pace was killer!
Band hamstring Curls
#3x25,25,25,25
Standing Wide stand band Ab Crunch
#3x12,12,12
Followed by 10 hours of demolition work on my house...beat the piss out of my lats, grip, shoulders.
WHAT A WEEKEND!!!!!!!!!!!!!!!!!FRIED!!!!!!!!!!!!!!!!!!!!!!!!
all removed by hand. 7 lathe and plaster walls, 1 chimney, and several cabinets...then cleaned up taped off and everything put back in place for the wife and kid to come home to safely on Monday. Central air and hot water converted over and vented for in wall vs in masonry chimney. The remodel begins in a week. Invalid Link Removed
TUESDAY
Skipped my fasted GPP due to cold and lack of sleep....no doubt due to my long draining weekend. Thinking about this evening but best bet is to rest up and squat tommorrow....And i've only not trained like 3 days so far this month (including today)
Graston on Surgery
worked on reseating right collarbone, manubrium, ribs (getting close)
Trigger point on right pec
WEDNESDAY PM
Felt like I was getting over cold.
squat
using 8 year old z suit bottom
warmup then
650x5
didn't hit depth
Leg Press
600x12,12
690x10
GHR's elevated
#3 band x 12,12,5
bw x 9
Reverse Hyper
x16,16,16,16
foam roller work.
Shoulder/pec felt great while squatting with little/no pain.
THURSDAY AM
Skipped am GPP since cold is still lingering and kicking my butt today.
Deep Tissue Massage for 1hr
right tricpe/bicep/lat
working on trying to resolve nagging issue with right arm. Still need to schedule apt with suregon to review the MRI they took of this elbow.
long drive after work tonight. Hopefully i feel better tomorrow and can find a decent gym that will be open this weekend. maybe i'll find a crossfit place.
At CrossFit gym by folks in law...hoping this burns that cold out of my system
Doesn't include any warmup sets.*
Shoulder press #3x16,16,16,16
Inverted 36kb press x12,12,12
Floor press 53kb x12,12,12
Overhead tricep ext #3x25,25,25,25
Bent over row hook grip 275x12,12,12,12
Side lateral 18 kb extended x12,12,12,12
Curl 24kb extended x12,12
Db shrugs 80x50,50,50
De squats 405+#5 - 5x3 in 240sec
I don't know how masculine it is to say I wished I had your one arm dead lift. The no arm squats were pretty diesel as well. Your motor units must have some highly synchronized firing, you handle serious, serious weight like it's not all that serious, lol.
inverted ovehead KB presses (kb starting at sides on each rep)
35lb x 30 sec
Reverse Hyper
180lbs x 20 reps
Prowler push
150ftx300lbs
30 seconds rest on all. Did a total of 6 rotations.
did some static grip work and a few other random things.
finished with
Prower Push
150ftx300lbs x 3 passes
20-30sec rest on each.
with all this conditioning work I think I'll also watch my diet close the next 3-4 weeks and see if I can trim a few more lbs of fat off. I've been stabilized at right around 240lbs for a couple months now. With this last week of heavy conditioning I've already slimed up a little.
Here is my low abs/love handle as my starting point. Invalid Link Removed
thanks man! i'm actually a little bit learner already. Dropped 1-2mm off my measurement on my suprailiac (thats the only area I regularly check) since that vid. measureing at 2mm now.
Grappler 2 hands side to side
55lb squat bar +30lbs x 10,10,10,10 per side
Circuit two
Face pulls with sled
X25,25,25,25
Grappler 1 hand side to side
55lb squat bar x 10,10,10,5,5 per arm
Tearing out tile, boxing and moving
SUNDAY
Going to actually rest!!! Well except for framing in some new walls on house, pulling electrical wire for new circuits, and loading a trailer with construction debris and taking to dump that is. But no training anyway.
MONDAY 5pm
A day off from training treated me well. Felt stron on monday. Only one other guy at the gym today since everyone was watching the UofO college game.
Band snatch
#1x12,12,12
Thruster shoulder press
#3x12,12
Interted KB overhead press
26x12
35x12
44x16,16,16,16
Yeah!!! killer PR...but it Destroyed my shoulders afterwards.
Blast strap Pushups - using Fat Grips
bwx12,12,12,12
Shoulder Press using Grappler
Went out wide and deep on bottom so it was more of an arc press than straight up press
55+20x10,10,10,10
WEDNESDAY 5pm
Squat
Grazing a 12” box, which is uber deep for someone with no ass
Various Warmups
440+200chain x 3
495+200chain x1 550+200chainx2
Heaviest I’ve gone in 4 months. Felt good but I could feel it in my pec the next morning.
GHR
5 sets
Reverse Hyper
3 sets
Terminal Knee Extensions
#5 band and block
3 sets/side
Took Saturday off. Was going to take Sunday off as well but Friday and Saturday I went severly off diet…severely…in fact my weight shot up 10lbs in about 36hrs.
SUNDAY
Fasted training USP Labs style
DE Foam Box Squats 15.5” box
Warmup then
275+#’5s pulled extra tight x2,2,2,2,2,2,2,2,2
Added 66lbs on last two sets
Knee spreads w/band
#3x15,15,15
GHR
Eleveated and BW only
Bwx20,20,20
Reverse Hyper
X20,20,20
Band Hamstring Curl
#5x25,25,25,25
Hamstrings started cramping later in the day when raised me heels up Also dropped my calories down to 1200 on Sunday to make up for last two days.
absolutely no aggravation or pain. Felt like I was pushing at about 60%. WOW...couple weeks of no pressing...AWESOME
Inverted overhead KB press
35x12
44x12 53x15,12,4
HOLY CRAP! Huge progress! Been telling everyone I was going to hit this with the 53's soon so everyone came over for my attempt and the consensus was I had a couple reps at best in me...so the 15 and 12 was freakin Sweet. And the team pushing me on was awesome!
Incline KB Skull Crushers
36x20,20
44x20
Face Pulls with sled
Tire+60 x25,25,25,25
Overhead Band Tricep Extensions
#3x25,25,25,25
and then just a light set of shoulder press on the thruster to finish with some bloodflow into pec/Shoulder
#3x30
TUESDAY 530AM
EPC Gauntlet x 16min (prowler and battling rope HIIT)
Added friction to the bottom of the prowler pads
Increased rope swings to 65/cycle which took it to 40sec on/20sec off
Got a queasy stomach during that for sure!!! Yeah BABY!
REPEATED the following Circuit 5 Times
Shoulder Horn Rotator Cuff #1 x20
Inverted KB Curls 18x15
Standing ab crunch #4x30
THURSDAY 5PM
got a quick workout it last at the gym I built in one of the conference rooms at work.
Also first non stimulant workout in a long time...figured i need to cutback as i'm training 6-7 days a weeks which means i've been using stims 6-7 days a week.
500m Intervals on Concept 2 rower
1:31, 1:34, 1:39
Supersetted over 5 sets
Band Rotator cuff x 100reps
Standing Band ab Crunch #4 x 100reps
Followed by 30min Chiro and mostly Graston on my left pec and right elbow.
Went to the gym following
DE Bench w/slingshot
looooonnnng warmup then
12x3 w/265+50 chain
KB Curls
18 - 4x16
Shoulder Horn
#1 3x20
Thruster Shoulder Press
#3 3x30
SATURDAY 8am
CIRCUIT
COMPLETED 4 TIMES
Seated DB Shrugs 150's x 25-30
BW Rows on Rings BW x 8-12
Face Pulls with Sled x25
Grappler side to side Texas+20 x10/side
Overhead Tricep Ext
#3 x25,25,25,25
Shoulder Horn
10 x 20,20,20
Came down the a scratchy throat in the afternoon after doing some construction work on the house following the workout. Taking it easy and hope to clear it.
Supersetted and only rest was setup and running between platforms
SSB Box Squats of 13.5" box
150+2 sets #4's chocked extra tight x 3,3,3,3,3,3,3,3
Band Resisted Deads
275+160 bands x2,2,2,2,2,2,2,2
not exactly sure about how many sets honestly.
Band Hamstring Curls
#5x25,25,25
#4x25
Reverse Hyper
x20,20,20
Been making some modifications to my Reverse hyper technique and setup...finally nailed something that really hit the spot.
Went home loaded a trailer with construction debris and went to the dump. When coming home I turned my head backing trailer in and tweaked my neck something FIERCE. was mostly immoble and with sharp pain all yesterday. Wife gave me massage and some ART, heat & Ice alternating, linaments, light stretching, ect. loosened up but still was in and out of sleep all night due to pain..and the cold.
Anyway will try and do some band traction today and have hot and cold packs with me at work.
TUESDAY 530AM
overstimmed last night so didn't fall asleep till about 1am.
of course my remedy was to add some stims to this mornings session along with my USP Labs fasted Training Protocol.
had a 3rd person in the loop so I had to swing the rope faster to stay in the 30 sec interval but still nailed 60swings in 30sec. Liked the pressure and intensity of increasing swing rate.
New guy is a trainer at 24hr fitness who wants to get stronger. Showed great spirit and stuck with it as much as he could...but He did spend what must have been a total of 15-20min in the bathroom puking during the workout. If he comes back he will do well.
Gauntlet x 3.5 rotations
14min total
Standing Band Ab Crunch
#4x30,30,30,25
Leg Raises
x12,20,20
Inverted KB Curls
18x20,20,20
Feeling a little better this morning and hopefully have cold licked...although could be the stims still hanging in
Training last night and this AM didn't help the neck but did some more band traction at work and feeling better.
Ok…actually missed a workout…guess its good to get at least a couple days off from the gym this month…just not in the preferred method however.
Tuesday I at something bad, or had a sever allergic reaction to something. My stomach was in painful knots all night and I lost everything in my GI system for sure. Sucked! I was still completely out of it all day yesterday…just severely depleted and non functional.
Woke up this morning feeling Great! So went to the gym and made up for yesterday.
THURSDAY 530amFasted Training USP Labs style
DE squats Box Squats to 13.75” box
No belt, no hands, to really nail the core
Warm-ups then
150+2 sets #4’s and one set #3’s all chocked supper tight
X3,3,3,3,3,3
Add 66lbs
X3,3,3,3,3,3
Band DB Good Mornings
#5+#4 +120’s x14,8
GHR’s elevated in rear
BWx12,8,8
GRH’s non elevated
BW x12,8
MORE THURSDAY
tweaked my back a bit yesterday...damn its been a rough week for me. Anyway I noticed yesterday a weakness in my lower abs/groin and did some pressure on it and noticed it relieved the pain in my back. Swung by the gym last night and hit
Reverse Hyper
x 20,20
Band bad girls
x25,25,25,25
Then went home and did 3 sessions of ice on the back.
FRIDAY 530 am
Woke up this am feeling pretty good so went to the gym before seeing the Chiro
Gauntlet x 12min
Standing Ab crunch - wide stance- (i think my above problem)
#4x30,30,30,30
KB Curls extended
18x16,16,16
Off to Chiro who worked on Back, Surgery Scar Tissue, right pec Rotation, and scar tissue on Tricep in right arm leading to elbow. He also did some work on my Hip Flexor (sartorius) which seems to be the actual issue with my back.
Finished that up with an hour of deep tissue massage.
I'm a rockin. Although this damn bug going around my have me. what a week.
On a side note...Leaning out quite a bit still ...might be part of my issues although I still dont' feel like i'm overtraining with all the light work and tons of concentric only work. But this work certainly seems to argue with how I "feel"
well not a ton of training...got tied up with some in depth coaching of a couple people.
Shrugs - Double overhand
415x20
BW Rows
Bw x 15,15,15,15
KB Face Pulls
44x12
62x12,12,12
KB Side Laterals - extended bell
18x12,12,12,12
SUNDAY
Fasted AM training USP labs style
First day hitting Jack3d in a month so I was fired up
All Raw, no belt, ect.
DE Squats to 13.5" box w/30 sec rest
210+2 greeens choked extra tight x3,3,3
255+2 greeens choked extra tight x3,3,3
Felt my left Flexor (oposite of one i tweaked on Thursday) tighten up so I quite right there and jumped over to do some DE deads because the bar was loaded.
DE Deads w/ 0 seconds rest between singles, and 30-45 between weight changes.
225x1,1,1
275x1,1
325x1,1
375x1,1
425x1,1
475x1,1
add bands (50 off start 150 at lock)
325+150 x1,1
375+150x1,1
425+150x1,1 475+150x1,1 (30 second hold at top)
475+150x1,1,1,1
was going to keep going but weights popped off the end of the bar.
GHR elevated
5 sets...cant remember reps...had bands on some
Sit to Box w/ band on Knees
#3 x20,20,20,20
those were killer!
I kind of broke down yesterday...welll a lot broke down. But I ended up being able to collect some excellent data from it however.
I think I at somewhere in the range of 16 large chocholate cookies between lunch and 330pm. Had some Anabolic Pump and Pslin so my blood suger only went to 114...the highest i've seen it BTW. But overall pretty low considering I had 300-400grams of carbs during that time. A normal range for people post meal is 109-140. Any mention of "normal" below is in reflection of MY normal range.
Anyway it was still to much of a sugar high for me, and left me bloated and lethargic for training.
SQUAT
Full squats just a hair above a 13.75" box
200lbs in chain
Warmup then
495+200x5
550+200x4
Band DB Good Morning
#5+120's x16
#5+#4+150's x12,12
you can see my extremely bloated my stomach is here.
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[youtube=_1PT2eF77Sw] Invalid Link Removed
Anyway tried to finish with a couple sets of GHR's and they stank so went home.
Blood sugar was down in the 90s after workout and felt much better...this is where i'm normally at around 90. However by the time dinner rolled around I was up to 99 so I popped another AP and had meat and veggies. This took me down to 73. Damn that stuff is effective!
Sorry about all the blood sugar info. Got one of these a month ago and been playing with it. Being as I did a huge carb spike yesterday it was a good time to do a bunch of testing.
THURSDAY 530AM
Fasted Training. I do this with Anabolic Pump as the theory is here. Invalid Link Removed
So my blood sugar was at 73 upon going to bed. I woke up and it was at 90 and I had not had a carb in 13.5 hrs. This tells me I had already entered a state of lyposis and was already using fat stores.
popped an AP and my remaining preworkout supps and by the time I hit the gym 30min later I was at 107! Holy smokes, AP usually drops my blood sugar during the day but with no carbs for 14hrs and in the morning and in the bodies natural durinal cycle it had actually bumped it 17 points. My normal Range post Carb meal is 100-109 so it had put me in a state close to just doing a carb refuel.
36min of intense training and I was down to 93. With a full two hour morning training session I usually drop to 75-80 by the end of the workout. 30min later at work I was up to 97 telling me the AP was still forcing an aggressive lypolisis.
Anyway...interesting info I thought I would share.
Workout was
16min EPC Gauntlet (30on/30off with prowler pushes and battling ropes)
16min to complete the following circuit
Standing Ab Crunches
#4x30,30,30,30
Sitting to Box with Band on Knees (hip Abduction)
#3x15,15,15
Last week Friday I felt I might be coming down with something. We left town to go to the beach for the weekend and My wife said she was already sick.
Saturday morning I woke up and new for sure I was coming down with cold. But I had a strange urge to go run on the beach.
Yes a RUN! My second in 10 years. 3 miles on the beach in sand, water, and cold streams. About 25min. I guess not bad for a 235lb non runner.
Spent the rest of the weekend and this week sick with the family. Not a big deal as I was thinking of a deload anyway so it worked out ok.
Diet update. Another 2-4 weeks till I hit my target. Trying to get my morning waking weight down to 225 before I do another hydrotest. I was at 224 when I was at 9.2% in September. Pretty sure based on my own skinfold and waist measurements that I’ve put on about 5lbs of muscle since then. Possibly more, but want to get my weight to the same first. Been averaging 1.1lb loss per week since I started dropping down.
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