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  #131  
Old 07-13-2018, 11:00 AM
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A MOMENT AGO
No train this morning...call it active recovery.

22min on treadmill @ 3.6mph & 5 incl
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  #132  
Old 07-14-2018, 08:26 PM
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A MOMENT AGO
PM Quickie

Quadzirra

Squats/ Smith Machine Leg Press/ Seated Calf Raise

Warmup
135 x 10; 115 x 20; 90 x 15
135 x 10; 115 x 20; 135 x 20
Werk
225 x 20; 135 x 20; 135 x 20
225 x 20; 205 x 20; 135 x 20
225 x 20; 205 x 20; 135 x 20
225 x 20; 205 x 20; 135 x 20
225 x 20; 205 x 20; 135 x 20

Walk 20min @ standard ruck pace
3.7mph; 5 incl
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  #133  
Old 07-15-2018, 09:24 AM
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brother your workouts are amazing. Just the warmup would have me finished.
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  #134  
Old 07-15-2018, 06:55 PM
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Quote:
Originally Posted by jipped genes View Post
brother your workouts are amazing. Just the warmup would have me finished.
Thank you Jipped...week has been rough and the workouts haven't come easy. Nice to read encouraging words.
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  #135  
Old 07-15-2018, 06:55 PM
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A MOMENT AGO
Discipline has been a tough opponent this week. Job has been fast paced, sleep at a minimum, and hot....really hot. Slept through alarm again this morning, so had to hit workout in PM. Endurance and power are really low...still made a showing.

Cannons...
Spider Curls -SS- Rev Grip OH Tri Ext
15 x 20; 30 x 20
20 x 20; 40 x 20
30 x 20; 50 x 20
30 x 20; 50 x 20
30 x 20; 50 x 20

DB Alternating Hammer/Reg Curls -SS- OH Cable Tri Ext
35 x 16; 80 x 25
35 x 16; 80 x 25
35 x 16; 80 x 25
35 x 16; 80 x 25

Cable Front Double Bi -SS- V-Bar Pshdwn
70 x 10; 150 x 15
60 x 10; 150 x 15
50 x 10; 150 x 15
40 x 10; 150 x 15

Smoked.
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  #136  
Old 07-17-2018, 08:08 PM
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51 MINUTES AGO
Yesterday was travel day...got home late last night.

AM Fasted Cardio
2ish mile road run (maybe 2.25-2.5); unsure of pace or actual dist.

Stretchees, Cupping, and sports massage appt...ouch

Gym
Shoulder Circuit Work...did all ex today as continuous circuit. Shoulders need help dealing with prolonged, repetitive movements.

DB Lat Raise/ DB Front Raise/ DB Rear Fly/ Jump Rope
15 x 20; 15 x 20; 15 x 20; JR x 100
15 x 20; 15 x 20; 15 x 20; JR x 100
15 x 20; 15 x 20; 15 x 20; JR x 100

DB Mil Press/ DB Shrug/ Concept2 Rower
100 x 12; 100 x 20; 250m (60s)
100 x 12; 100 x 20; 250m (60s)
100 x 12; 100 x 20; 250m (60s)

Sandbag OH Side to Sides/ Cable Single Rear Delt Fly/ Leaning EZ Bar Lat Raise
40# bag x 30; 20 x 15/arm; 30 x 12/arm
40# bag x 30; 20 x 20/arm; 30 x 12/arm
40# bag x 30; 20 x 20/arm; 30 x 12/arm

Donesky
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  #137  
Old 07-18-2018, 04:58 PM
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38 MINUTES AGO
Mowed yard this morning wearing 40# ruck...yay.


Gym
Stretchees

Squat/ Single Leg Stiff Leg Deds (KB)/ Seated Calf
Warmup
135 x 10; 30# x 10/leg; 90 x 20
135 x 10; 50# x 10/leg; 135 x 20
Werk
225 x 10; 50# x 10/leg; 135 x 20
315 x 10; 50# x 10/leg; 135 x 20
315 x 10; 50# x 10/leg; 135 x 20
405 x 5; 50# x 10/leg; 135 x 20
405 x 5; 50# x 10/leg; 135 x 20
405 x 5; 50# x 10/leg; 135 x 20

Leg Press/ Stiff Leg Calf/ Leg Curl
4pps x 30; 4pps x 30; 220 x 15
4pps x 30; 4pps x 30; 220 x 15
4pps x 30; 4pps x 30; 220 x 15

Yuuuup.
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  #138  
Old 07-18-2018, 09:59 PM
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Bro your a beast!
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  #139  
Old 07-19-2018, 03:45 PM
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TODAY AT 2:02 PM
Incline Bench -SS- Decline Cable Fly
135 x 20; 50 x 20
225 x 8 (did not feel right); 50 x 20
225 x 8 (no power; no endurance); 50 x 20
225 x 8; 50 x 20
135 x 10; 50 x 20
*** guessing that I am not fully recovered from Tuesday's Shoulder circuit. Pretty poor showing.

DB Bench/ Push-ups/ Incline Cable Fly
100 x 10; PU x 15; 30 x 25
100 x 12; PU x 15; 30 x 25
100 x 10; PU x 15; 30 x 25

Calling it.

Drop truck off at mechanic next door.

Ruck home. 3.5 miles
40# ruck
Combat Boots
Tac Pants
102 degrees

Sucked.
Today at 2:02 PM
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  #140  
Old 07-19-2018, 03:46 PM
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Quote:
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Bro your a beast!
Maybe a raccoon, lol
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