*Death Rattle*

Fasted Cardio
1 cup coffee
1/2 tab yohimbe
2 aspirin

Long hike, which passes hill 1. Then on the way back hit hill 1 and did

Hill "runs', decidedly not sprints
10
Only rest was the amount of time it took to get to the bottom of the hill. These were slow as shit maybe 60% on the best ones. Hams, hips, low back, quads and upper back were all stiff and achey. Still I got my heart rate up and that was half the goal.

HR monitor says
1 hour and 30 minutes
Avg HR 147
Peak HR 193
1967 Kcal


Woooo. I almost didn't do the sprints today and they were HELL, even though I didn't work very hard in an absolute sense. This is exactly what I need. More mental toughness.

Saturdays Saturnalia of Sadomasochism

BW 234 Hello bodyweight drop. Undoubtedly water weight.

Uni leg extensions
60x10 10 10
Regular leg extions
60x10+10second hold

ZOMBIE SQUATS
45x5 5 5
135x5
155x5
175x2
Got bored
225x5 5 5 5 5
Surprisingly not that bad. No pain anywhere either. Most excellent.

Depth jumps 16" box
10*1
First single really hurt my right ankle...Every other set was fine though

Power clean and Press
135x(1 2 3)*5
so 25 total reps, not bad after 6 weeks of no pressing

Side bends
75x13 13
Easy start back on these

Leg lift + hip tilt, slant boards lowest setting
15+10 second hold
1 really long hold

"Perfect push ups" Since doc wants me using paralletes
16 16
Rear delts burned on these weirdly enough

Seated calf raise
100x25
125x10 10
10 second pause on the last rep of each of those sets.

Front raise/lateral raise
12x10/10+10/10
No rest

Big long rest waiting for the squat rack then

SSB box squats, 11" box (2*55+1 15 bumper)
220*3*15
15 triples, with <60 seconds rest between sets. HR monitor says
19 minutes
Avg hr 183
Peak 196
Kcal 606
tonnage 9.9 tons
Power 521lbs/minute
Even with the extra time my power output went up. Excellent.

bw 237

light leg extensions to warm up

zombie squats
45x10 10 10
135x2
155x2
175x2
215x2 2 2 2 2 2
Very little rest, super easy

Seated calf raise
100x12
155x5 5 5
135xlots
100xlots
50xlots
60 second calf stretch

kneeling jumps*20

Swiss ball V-ups*10

Bike, auto pilot
Keep heart rate at 160+ for 60 seconds, then rest till heart rate hits 154.
8 reps in 20 minutes
avg hr 164
peak hr 189
Kcal 521

later
24kg two hand swings*100 in ~5 minutes

Week 3, 3 times the volume

BW 236
BF 23%
hmm hmm hmm, last night it was 20.3

Some light leg extensions to warm up my knees

Zombie squats
45x5 10
135x2
155x2
175x2
215x6 6 6 6 6 6
Woof. Lower back was a little angry

Depth bounds 14"
1 1 1 1 1
No pop so called it here

Ring push ups
5 5
easy

17" step ups
R40
L32
Nice

Leg extensions
150x50 total reps
Leg curls
150x30 with ten second holds every ten reps

Foam rolling and contrast shower

Zombie cardio

Bw 232 on home scale
Left IT band is a little bitchy
2 cups coffee (black)
2 aspirin
1/2 tab yohimbe

Walk. Did the full long walk
Time 1:11
avg hr 152
peak hr 196
Kcal 1642

yeah these calories can't be right. At any rate I think the last time I did this complete hike was January 10th, and I did it 4 minutes faster this time. Not a huge improvement but I'll take it.


100 lying leg raises in sets of 10
Knees up crunches*70

Cardio cardio cardio

Walked a little
split jump*2 2 2

Sprints
1 1 1
Did these on a flattish area and let my heart rate get down to ~125 between sets. Trying for power here.

finished my walk
avg hr 143
peak Hr 182
Kcal 667
Time 32 minutes

Stretching and then contrast shower

Restricted rest is the devil.

Forgot to weigh myself. I'll use the home scale later tonight when I do my check point stuff.

Slant board sit ups
Max slant*32
Minimum slant*13

Zombie squat, Day 7 of the RSR
45x10
135x2
155x2
215x2 2 2 2 2 2
Easy, tried to get some speed on these. Right knee had some pain, above the patella where the quad starts to taper. Not sure what's causing this but it goes away with warm up and doesn't seem to be getting worse.

Excited for 6*6 on monday!

Wide Stance SSB 11" (2*55+2*10 bumpers) box squats, ~70% (assume 280 max), Max 60 seconds rest
200*15*3
Avg HR 186
Peak Hr 195
459Kcal
14:30
Fifteen triples, so 45 reps total and 4.5 tons in ~15 minutes. In the future need to keep an eye on bar speed, some of these sets were probably a little slow. This time around I kept good tightness on most of these, but even that could be improved.

Probably should have done some upper back GMs with this weight afterwards.

Leg lift+hip tilt, slant board at lowest setting
15 10
Held the hip tilt for 10 seconds on the 10th rep. Surprisingly brutal.

45 degree hypers
2 minibands(red)*16
Squeeze at the top.

1 arm kettlebell rows
32kg*15
24kg*12
No rest

SO MANY REPS

BW 237
Oh carb cycling. Had a bagel this morning and some spaghetti with lunch yesterday. Back on low carb stuff till the next heavy day...and considering the way today went I may not even go back on the carbs then...

Leg swings

Zombie squats
45x10 20 15
135x5
155x5
175x5
215x5 5 5 5 5 5
Actually pretty easy...

Depth jumps from 15"
10 singles

SSB wide stance squats to 11" box (2*55+2*10)
60x10
150x10
200x5
240x6
260x5
270x1

Seated calf raise
50x10
100x10
125x10 10 10 10
10 second hold on the tenth rep of every set

Hise shrug
195+prple*30
240+prpl*15
275+prpl*8

Split squats
25lb DB's*16/16 10/10

Swiss ball V-ups, from head to feet and back to head=1 rep
5 5 5 5

Bike, Auto pilot, up to 160BPM for 60 seconds, wait for HR to reach 150=1 rep
5 reps in 20 minutes
Avg 161
Peak178
506 Kcal

Easy days are nice sometimes

Fasted morning workout
Took NOX (~7g arginine, glutamine, ornithine) and 1.5 cups coffee

BW 234

Zombie squat
45x10 10 10
135x2
155x2
175x2
215x2 2 2 2 2 2
Easy, some mild pain in my right outer knee.

Leg lift and hip tilt, slant board a max
12 10 10
Fucking hard, abs were SORE

Front lunges
45x10
135x12/12 12/12
Woof

Elbow digs, green bands
2 sets of lots

45 deg. back extension, 3 holes showing
Redband*20
Really arching at the top

Calf raise+hise shrug
240x10
275x10 8 and some change

Bike*15 minutes
Avg HR 155
Peak HR 168
358 Kcal

Walkin'

Fasted cardio
Just walked for ~56 minutes. It was raining and muddy so difficult to keep a good pace.
AVG hr 126
Peak 170
914 calories

Some stretching and ab work later

Fours! Fores! FOARS!

BW 235

Zombie squats
45x10 10 10
135x3 4
155x4
175x4
215x4 4 4 4 4 4
AVG HR 130
Peak HR 185
Not bad

Dragon flags, incline bench, lowest incline
1 1 1
Then 2 sets of mini reps
Sit ups, lowest setting on slant board*17

Depth bounds, 14.5" box
10 singles

Kneeling jumps
20

Blue band GM
30 reps

Hike to hill 1 (shorter hill) and hill sprints.
Did singles waiting for heart rate to hit ~150-155 bpm before starting the next rep
10*1
1:33 minutes total (hike to and back included0
Avg BPM 150
Peak bpm 188
~2,000kcals burned.

I really doubt this calories are accurate.

V-ups*21
Leg lifts 10*10 minimal rest
Feet up crunches*50

Bf% 22.1
Took one measurement that read 29.5. From now on, do 3 measurements to make sure they're consistent.

Wheeeee it's still easy!

BW 234

Zombie squats
45x10 10
135x2
155x2
175x2
215x2 2 2 2 2 2
Easy, tried to restrict rest and keep my heart rate from getting below 130

Leg lift and hip tilt
15 5 5
Dragon flag negs on incline bench
1 1 1
Good!

SSB, wide stance, normal box
150x5
240x3
Seated Upper back Gm
240x10ish

Hise shrugs
205x20
285x10
300x10 10
255x20

Bike, random hill, res. 11
20 minutes
Avg HR 146
Peak HR 175
504 kcal

Ass O'clock

5 Am
BW 233
BF% 20.3

Zombie squat
45x10 10
135x3
155x3
175x3
215x3 3 3 3 3 3

Seated Calf raise
100x10 10 10 10
10 second pause on the last rep

Sit ups on incline board
15 15 15 10
Super setted these, stopped as soon as my back started to arch

Low pulley rows with ankle cuffs
170x big set

Split squat, R/L
20*22/16+6
Not bad

Leg extensions
150x30 total reps

Bike, res 10, Random hill
20 minutes
151 avg
166 peak
503 kcals

Shower then muscle milks+3 grams fish oil

Fafafafafasted cardio

BW
BF 23%
Left calf/ankle is a little tweaked from the jumps yesterday so just walking
Had two cups black coffee and then
1:15 Not a bad total time
avg 135 A little on the low side but that's ok
peak 185
1397 calories

After wards, 1 apple, big glass whole milk, Sunflower seeds and 1 balance bar
Lots of stretching.

RSR for the zombie squat begins

Zombie squat
45x10 10
135x2
155x2
175x2
215x2 2 2 2 2 2

Leg lift and hip tilt*10
Home for crunches

Later As many box jums (20.75" box) as possible in 10 minutes
100 jumps in 9:15
Tried to make these very plyometric, springing off the floor back onto the box.

The hills, they call to me.

Ran hill sprints on a longer hill(78 paces), also a shorter walk to the hill.
1 1 1 1 1
Waited for my heart to get down to low 150's
19 minutes in the zone
AVG HR 158
Peak 185
466 calories burned

blah blah blah

bw 229 ok need to eat more.
Got out of the cast but a little worn out from the past few days.

Bottom position Zercher squats
45x10
135
205
255
305
355
425x0 broke it off the pins (belted)
355x1
375x1 1 0
done

Arch back good morning (SSB)
60x10
150x5
170x3
190x3
150x8
Not bad

Kneeling jumps
10 10 10

Band GM
Blue band*20 20

lying leg lifts*25
Legs elevated crunches*20

Front squats and triples

Zombie squats
45x15
135x3
185x3
205x3 3
225x3 3 3 3 3
Pretty sure it was five triples...

Reverse pecdeck, 4 or 5 sets of blah

Incline sit ups*25
Really focusing on activating all the abs. hard today for some reason.

Hise shrugs
210x20
255x15?
275x10
225x10

Fasted cardio

Had 2 cups of coffee then
Hiked out to a hill and then did hill sprints

4 3 volume/density PR
I waited till my heart rate got down to ~150 in between sets. I tried to keep going but I just didn't have the speed, regardless this is a volume PR(+1) and a density PR(1 less set). Heart rate didn't get that high on the sprints ~190.

Hiked back

HR monitor says I spent 1:20 with an avg HR of 144 burning ~1,000 calories. Average HR is a little on the low side, which is fine for fasted cardio.

Big glass of milk and a balance bar, followed by ~40 minutes of stretching

Not enough food or sleep

SSB squats to normal box
150x10 10
240x2 1 1 1

Zombie squats
45x10
135
185
205
225
245
265
275x0
Alack and alas
225x1 3 3
235x1 2 2 2 2 2 1

Front squat lunges
45x10/10
95x10/10 no rest or rerack for these
145x5/5 5/5 5/5

Plank*2:00
Done