16kg t dl
(1-5)x3
16kg t swing Hardstyle
15x1

Minimal stretching

Later that evening

Some stretching
1 legged mountain
hand prehab

Week 4 day 2 of the yoga challenge

"The wheel keeps on turning..."

"That only matters to the people on the rim."

argh
Indian club swings for warm up
Super sets
16kg towel deadlift
1-13
12-1
16kg T swings hardstyle
25x2

169 deadlifts and 50 swings in 34:00
Pushups with a goal of 72
8x5
2, 3, 3(f4th), 8x2
6, 2, 7
21 sets (tied PR for this) in 13.06 which is ~4:00 better. Not bad.

Held the top PU position and alternated lifting legsx3 sets of whatever, really felt these in the mid back

Cossack squatsxblah got decently low, reasonably straight back, way bent over.

Circuit
Iso thumbs out ext rot (yellow band) elbows at side+GM
20,11,10
Sht std squat
5,3,6
Glute bridge+march
2,3,1 used the hands to brace on this

Walking lunge
70(35/35), 20, 10
Calf raise 40, 40,40
17:41

Help my arms of fallen and they can't get up

Foam rolling

super setted
16kg towel deadlift
1-7x2
1
25lb DB curl
15x2/2
16kg towel swing Hard style
15x1

Indian club swings
Extended rom calf raises

Whole lotta stretching and week 4 day 1 of the yoga challenge

Another day with the sandbag

week 3 day 7 of the 30 day yoga challenge
1 legged mountains 1:30/1:30
Hand prehab
Indian club warm up

Supersetted 
16kg towel DL
1-11
16kg towel swing Hard style
10x3
11x1
26:10 121 DL's and 41 swings
7 more minutes, 21 more deadlifts and 18 more swings than last time. Not bad

Pushups goal of 72 reps
2x10
3x5
5x2
4
3
3x1
3x2
3x3
12:38
Took one more set than last time but shaved 4:22 of  the total time by cutting rest periods. Not  bad.

16kg KB floor press
10+1 hold
16kg cannonball floor press
6+1 hold
weight breathing
2+1 hold

Circuit
3 bent rowss+ C&P 25lb sandbag
20 (4:33), 5, 6
stool  abs
15, 11, 10
Supermans (do a lot of variations on these and don't keep strict count just go until the muscles won't do their job anymore)
blah, 7, 6
Deck sq.
4, 6, 3
Calf raise
42, 50, 40
Ouch

Posted late

Did week 3 day 6 of the 30 day yoga challenge
Some foam rolling and minor stretching.

In the AM did
16kg towel swings and deadlifts (alternated)
Deadlifts (1,2,3,4,5,6)x2
Hardstyle swingsx12x2
not bad
did 35 extended ROM calf raises holding for 10 seconds at the top of the tenth rep followed by a 10 second stretch on the bottom, big pump.

In the PM did
30 day Yoga challenge week 3 day 5
and then 20 minutes beginner yoga  for strength and flexibility(https://www.youtube.com/watch?v=zNo_z7S3Om4&list=PLW0v0k7UCVrmoBezxYe-NiNThQ69u8Bnk&index=18)

Followed by lot's of stretching.

Week 3 day 3

Skipped yesterday was going to double up up day 4 requires equipment I don't have...I may try and do it tomorrow but regardless I did Week 3 day 3 of the 30 day yoga challenge tonight after my heavy lifting...now some stretching.

First big failure..

Missed the minimum yesterday

Gonna do two challenges today and hopefully kick my ass with some swings and sandbag shouldering...

16kg towel deadlift
1-10, 9-1 in 10:00
Hips and low back on fire

16kg towel swing,hardstyle
10x1
5x2
1x3
Not bad gonna do these daily for a while

Pushups goal of 72 with minimal rest
8,6,4,4,3,3,2,3,3,3,3,3,2,3,4,3,4,1,1,1,1,7
Plenty of room to improve...took 17 minutes

Parrallette Iso's
pronatedx1
par.x1
Cparx1
Cprox1

25lb SB floor press
30? did some long iso holds at the top, shoulders burned

Some pull overs and half getups

Stool absx24, pike crunchxblah, knee circles and RKC plank
Burn baby burn

Circuit
25lb Sb BRx3+1shoulder+1seiza
10/10 in 10:00

Tried to do duck walks and what not butcouldn't so improvised

Glute bridgex24, 13, 10?
Sh. Stand Sqx5,6,3
Bear crawlx didn't count just went till I was dying
CRx60,50,25
26:30 total (including the sandbag)

Living room is occupied so I'lldo breathing exercises and my remaining yoga later

Week 3 day 2

Super unmotivated, blood sugar crashed at the beginning

Stretching
1 leg mountain 3:00/3:00
Blood sugar tanked here and had to take a break...
little more stretching

Super grumpy and frustrated from the blood sugar drop and the damn dog barking

Week 3 day 2 of the 30 day yoga challenge...Dammit  just gonna call it here.

Ow

Shit tons of stretching
Waist turnersx60
Week 3 day 1 Yoga challenge

skipped the breathing exercises...too wiped, try and do another light workout tonight

Week 2 day 7

~hour and a half of stretching 

Waist turnerx50

Bend the fire/vacuumx5 (alternating)

Skull shine 

Belly and chest breathing 

Week 2 day 7 of the bad yogi 30 day yoga challenge

Pushups 0:30 rest between sets, goal of 48 reps 

13, 7, 6, 5, 3, 2 (f3rd), 2 (f3rd), 2, 2, 2, 2, 2 

Pull aparts 

circuit, no rest except to sip water or change exercises 

CC abs (knees to chest on stool) 

16, 12, 10, 5 last reps felt like I could barely move... 

Supermans 

20,10,10,10 did the last sets with varied styles (Right hand left foot and vice versa, torso only, legs only) always finished with regular reps. 10 is therefore an underestimation 

Walking lunges

50, 30, 22, 12 

Calf Raise 

40, 23 ,15?, 11 taking care here because of the right ankle/knee 

20:41 total 

Yesterday I just did some super light stretching and then the week 2 day 5 bad yogi challenge

1:45 minutes stretching
Wrist/hand prehab
Belly/chest breathing
vaccumsx8
bend the firex8
skullshinex20 (new!   www.yogajournal.com/pose/skull-shining-breath/)
waist turnersx70

I'll try and add some Wim Hof stuff after the workout...including a cold shower.

One legged mountain 3:00/3:00 (been doing this regularly but forgetting to log it)

Week 2 day  6 of Bad Yogi 30 day yoga challenge

Strongfort style zottman curl (5lb Db)
Just enough for a slight pump in the biceps and forearms...gonna have to do these for time rather than reps.
Low energy today so just gonna take it easy and do a harder workout tomorrow.

Maybe if I'm feeling good I'll do another yoga workout tonight.

Week 2 day 4

Almost two hours of stretching....

High/low breathingxblah

Bend the firex6
Vacuumx6
waist turnerx110

Week 2 day 4 of the 30 day yoga challenge from Bad Yogi

Push ups  0:30 rest between sets
8, 8, 6, 4, 3, 3(failed 4th), 2, 2(f3rd), 2,2, 2, 2, 2(f3rd), 2
48 total

15lb slam ball gob. sq. negs
1 1 1 1 1 1 1 1
oof

Band pull aparts

Circuit
Shoulder stand sq.
10, 13
Glute bridge
10 13
Walking lunge
32, 20
CR
40, 30
10:57 total time

Leg yoga (https://www.youtube.com/watch?v=rAyTBCFfCjk&list=PLW0v0k7UCVrmoBezxYe-NiNThQ69u8Bnk&index=17)
 knees up pseudo  pike crunchx50

Week 2 day 3

Almost skipped today...

maybe 10 minutes of stretching
Week 2 day 3 of the 30 day yoga challenge from Bad Yogi

1 hour stretching
1 legged mountain 3:00/3:00 just holding for as long as I can, really feeling this in the pifirormis and lower back.

Week 2 Day 2 30 day Bad Yogi challenge

Breathing exercises
Supine belly/chest breathx5/5x2
Vacuumx6
Bend the firex6
waist turnersx70

Focusing on maintaining good posture

Pushups 1:00 rest between sets
4, 5,5 3,4,4, 3,3, 3, 3,3, 2, 2, 1, 3
48 total

Seated knee tucksx20 (2 sec pause at bottoms)

Legs up crunchesx30 with 10 sec iso every 10 reps

Side plankx2x10 mississippi
pitiful RKC plank, maybe 3 seconds

15lb S.ball neg. gob sq.
1 1
Supermans 1:00 between sets
31, 20 13 15

Full hour of stretching

Held one leg mountain (stand on one leg, raise other knee hold with hands in prayer position) 3:00/3:00
just let the clock run and held as long as I could

Week 2 Day 1 30 day yoga challenge

20min of super easy beginner hatha yoga

LOT'S of stretching through out the day

Yoga challenge week 1 day 7

Push ups 1:00 rest between sets
6, 5, 6, 6, 5, 4, 3. 2(failed3rd), 2, 2, 2(failed 3rd), 2, 2, 1
48 total god this was awful

15lb gob squat negs
1 mega flex!

CR
50 (springy!)

Band work

1 leg CR
5x1

A few stretches

Hour of stretching, very tight.

Week 1 day 6 yoga challenge

Shoulder bridge and some weightless one legged deadlifts

~40 min stretching
Week 1 day 5 of Yoga challenge

Neg. gobsq with 15lb slam ball
1 1 1 1 1 1 1

shoulder stand squats x15, 10,5
Walking lunge (focusing on posture, head tall, shoulders back, hips square)x10/10, 5/5, 5/5
5:45 no rest

Calf raisex63 restish pausish style, no holds

Yoga with Kassandra, Vinyasa for core strength and flexibility (https://www.youtube.com/watch?v=RksUJ3yj1MA&list=PLW0v0k7UCVrmoBezxYe-NiNThQ69u8Bnk&index=8)

only did 8:44, bushed

20 minutes stretching
week 1 day 4 of yoga challenge

Push up pretest
12 oh dear god that's sad, goal is therefore 48 with 1:00 rest between sets
4
6
5
3
3
3
3
4
3
2

Neg. Goblet sq w/ 15 lb slam ball, 10 second negative pausing at difficult spots
1 1 1 1 1

5 min jumping rope, no rest longer than necessary to walk to the end of the garage and back.
Minimal sledge work and band wrist curls/rev. curls

tried yoga for weightlifters but too tired. Try it again tomorrow.

Easy day #2

Low motivation
Bad yogi 30 day challenge #3, pretty laid back

Bunch of stretching, some band work and tree pose plus breathing exercises.

Tomorrow I'll start the 8 week PU program (https://breakingmuscle.com/workouts/8-week-workout-plan-for-push-up-strength-and-power). I'll do a pre-test and then make my way to the recommended number of reps for a day (4xpretest). I'll shoot for 4 PU workouts in a week, for the first week