Sick as a dog

Walked yesterday.
Stretching today, gonna try and do something more but I'm loopy from cold meds and coughing non-stop.

So many stairs

2 cups coffee
1 Bang
1 C4

Joaquin Miller Park
Rev. Lunge/Forward Lunge couplet x (1/1, 2/2, 3/3, 4/4, 5/5)x3
Stair Climb x 1 Between each set
Top Pu position x (10 count, 15 count, 20 count, 25, count, 30 count)x3
No rest
Squat Iso x 10 count, 15 count, 20 count, 25, count, 10 count
Stair climbx1 Between sets
Squat Iso x 10 count, 15 count, 20 count, 25, count, 10 count
Top Pu position x 10 count, 15 count, 20 count, 25, count, 30 count

Took an hour and 5 minutes. Total of 20 stair climbs. Not bad. Wanted to do Pushups but the right shoulder/neck/trap is still a little finicky so settled for the top hold, which wound up pushing the hip flexors and abs a little bit anyway so not a bad choice.

Metrics

Est BW 200 lb
Height 6'
BF% 18.5, Omron device
BMI 27.1

2 monsters and a large coffee
HR 70 bpm

Drove to montclair park
BCAA+5g creatine+C4 (realized after C4 has creatine in it)
Did not want to work today

Drove to Montclair Park
Found some steep steps going up to a walk way
Leg BFR cuffs
Yellow mini band in dislocate position on the way up
Stepsx10
Remove Band
stepsx6
Wear band as shoulder harness, focusing on holding the shoulders back and down
stepsx4

Took ~17 minutes
Double mini band tri extensionsx3 just goofed around
Lat shrugx6 6 6 with a 5 count pause at the top every third rep

Neck felt better after this. Took <30 and="" anhedonia="" are="" do="" fatigue="" high.="" hopefully="" minutes.="" p="" some="" stretching.="">

Isometrics and stretching

Ab complex (V-up, N-up, straight leg sit up to the side)
Hard style plank+ side plank
did a total of 6:30 in the planks (10-30 seconds for hardstyle, 10-20 for side planks)

Upper body super manx10seconds+lower body supermanx10 seconds+supermanx10 seconds
3 or 4 reps can't remember

Bulg split squat iso's 0:15/0:15, 0:07/0:0/7
Band around knees wall squat 0:13, 0:17 (three reps)
stopped timing and just went by feel, self conscious about the beep waking up housemates.

Drove to Joaquin Miller Park
1 Bang

Stair climbx10
Then
Waist turnersx10 20 30 40 50
Vaccumsx1 2 3 4 5
Bending the firex 1 2 3 4 5
Did the turners at the bottom of the stairs and the others at the top so 5 more stair climbs
43 minutes total
Then
Deck squatx1, 2, 3, 4, 5, 6, 7, 1, 2, 3, 4, 5, 6, 1, 2, 3, 4, 5
Stair climb
Squat thrust+PUx1, 2, 3, 4, 5, 6, 7, 1, 2, 3, 4, 5, 6, 1, 2, 3, 4, 5
Another 18 climbs 52 minutes total
Right neck felt a little tweaked so called it here

One hour and 35 minutes of non-stop cardio
Broke fast early at 9:35 with 32g Whey+BCAA's (redundant I know)+5g creatine
2 fish oil caps
1 Oatmega bar
1 Pure Protein bar (21g protein) pretty close to 60g of protein here, if not more.

Two tylenol and 3 ibuprofen

Lunch
4 eggs, onion, garlic, snow peas, Pepper jack, and avocado salsa
Rest of the carrots+hummus
Couple handfuls of mixed nuts
Protein bar (20g protein)
2 fish oil caps

Dinner 
Package of "caramelized onion chicken meatballs) 50g protein
Mushrooms, onions, garlic, Swiss chard
Glass of Kefir
3 cookies
2 fish oil caps

BFR Cardio

Woke up at 4AM and couldn't sleep so
Coffee
5g creatine+BCAA
Monster zero

Drove to Joaquin Miller Park

Put on the leg BFR cuffs, managed to break one of the Arm cuffs....god dammit

RHAx1:00
0:30 rest
RHAx1:30
0:30 rest
RHAx2:00

2H Deadstop Hardstyle 16kg swings
Climb stairs
Squat Thrusts
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Took an Hour and 1:30

Cuffs off

Step ups (just about patella height), alternating legs
(1/1, 2/2, 3/3)x6

Twist crunches, feet up
32 to the left+10 second side plank left
32 to the right+10 second side plank right

Home.

Contrast shower. Only did one round of cold and ended on hot. Targeting the knees with the shower head does seem to alleviate the pain quite a bit.

4 hours later
16kg goblet walkx1L
Goblet squatx10 second negative+10 second hold
Heart PUx1 2 3 4 5 6 7 8 9 10
Took 18:30ish minutes
Really felt this in the Mid/Upper back and shoulders

Gonna try and log food too
4 eggs plus the last of the egg whites +the last of last nights radish, radish top, bacon, onion, garlic, spinach and kimchi extravaganza
2 fish oil caps (total 30 cal, 720mg Omega-3)
Couple handfuls of mixed nuts and blueberries
Last (maybe a cup?) of Kefir

Dinner was
1 can Amy's chili
4 boca burgers with pepperjack and guacamole
bunch of carrots and hummus
3 fish oil caps (45cal, 1.08g Omega-3)
1 Protein bar
1 Oatmega bar (250 mg DHA &EPA on top of the fish oil)

Probably more carbs than I want in a day but in fairness, I did do a bit of work.

That really hurt Charlie!

Rockstar recovery
5g creatine+BCAA
"Bang", some new energy drink with creatine, BCAA's (but somehow no calories?!) & COQ10

Short red mini
Wrist curls and reverse wrist curls

Fingertip kneeling PU holdx1:00, 0:50, 0:40, 0:30, 0:20, 0:10
Alternated with
RHAx1:00 for every set 

Stood on the yellow mini and did bilateral curls with 10 count pauses and slow ass negatives

Circuit death!
2H 16kg Hardstyle deadstop swingsx1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Grasshopper PU, 3 count pause at the bottomx1/1, 2/2, 1/1, 2/2, 1/1, 2/2, 1/1, 2/2, 1/1, 2/2
Normal band OH 1.5 squat, 3 count pause at the bottom of the last repx 1, 2, 3, 4, 5, 6, 7, 4+4, 9, 5+5
Sq. Thrustx10x10
Hips and low back burned took ~32 minutes

10 minutes rest
16kg Press +1 arm FW each sidex 1+1L, 2+1L, 3+1L, 4+1L, 5+1L, 6+1L, 1+1L, 2+1L, 3+1L
10 minutes total

10 minutes rest
5 pause PU (top, mid, bottom, mid, top) count was the set#x 1, 2, 3, 4, 5, 6, 7, 1, 2, 3, 4, 5, 6, 7
Divebomber PUx 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4
Would do a set, walk 1 Lap, do a divebomber set, repeat took ~20 minutes

Loaded trap stretches with yellow mini and prayer squatsx4

1 legged calf raises
1/1, 2/2, 1/1, 2/2, 1/1, 2/2, 1/1, 2/2
Right calf is still a little twitchy.

The dead walk

1 coffee, 2 cigs
5g creatine+BCAA
C4

Zottman curls
25xa bunch of singles and doubles, hands and forearms are surprisingly beat up

Warmed up hands under hot water
Arm BFR cuffs
RHAx0:40+Kneeling finger tip PU holdx0:40
3 rounds, no rest
Cuffs off

Leg BFR cuffs
Calf raise 10 count hold on the last rep
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Seated toe raise 10 count on tenth rep
40
Cuffs off

16kg towel swings
1, 1, 2, 2, 3, 3, 4, 4, 5, 5, 6, 6, 7, 7, 8, 8, 9, 9, 10, 10, 11, 11, 12, 12, 13, 13, 14, 14, 15, 15 =240
1, 1, 2, 2, 3, 3, 4, 4, 5, 5, 6, 6, 7, 7, 8, 8, 9, 9, 10, 10=110
1, 1, 2, 2, 3, 3, 4, 4, 5, 5, 6, 6, 7, 7, 8, 8, 9, 9, 10, 10=110
460 total swings took about an hour and twenty minutes (estimated). Told myself I was just warming up so neglected to turn on the timer and then just decided to go for it.

~10 minutes rest+coffee and cigarette
30 knees up crunches, could really feel the abs activating which was interesting
16kg waiters walk x 2L/2L
30 knees up crunches
16kg 1 arm FWx 2L/2L
30 knees up crunches
16kg waiters walk x 2L/2L
30 knees up crunches
16kg 1 arm FWx 2L/2L
30 knees up crunches
16kg waiters walk x 2L/2L
30 knees up crunches
16kg 1 arm FWx 2L/2L

Another coffee and cigarette with a bunch of dislocates using the normal band.

This sucked

Sleep was fitful and disturbed. Had some serious dissociation during this workout.
Coffee
Monster rehab
5g creatine+BCAA
C4

Some 25lb curls and hammer curls up to 3 then a bunch of singles and doubles, alternating curls and hammer curls


Bird dogs with torso curl
Yellow mini scarecrow Squat Iso's
Just did these for 20 minutes, essentially no rest 3 count holds on the bird dogs

BFR cuffs on legs
Squat thrust+lunge
(1, 2, 3, 4, 5)x2
(1, 2, 3, 4)x2
(1, 2, 3)x2
(1, 2)x2
1x2

Calf raisex40
10 count hold at the top on every 10th rep

25 minutes total

15 count PU bottom position hold+16 shoulder touch
1 1 1
Oof

Blargh

5g creatine+BCAA
1 monster zero
1 coffee
1 scoop C4 (gonna wean myself off the energy drinks with this...I hope)

Sq. thrust
Squat
Feet elevated (3rd stair) PU
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
100 of each. Felt like dog shit the entire time
26:15
Hip flexors burned on the squats. Form started to degrade, gotta watch the squats...

rest 20 min and finished the C4

KB complex
Hardstyle 2H Dead stop swings x 6
Waiter walkx walk way and back (~25ft each way) each side
Hardstyle 2H Dead stop swings x 6
Rack walkx walk way and back (~25ft each way) each side
Hardstyle 2H Dead stop swings x 6
1 arm Farmers walkx walk way and back (~25 ft each way) each side
x4
total 72 swings

Abs and hips felt this the most

Calf raise, 10 count hold on the 10th rep
30 20 10 10 20 10
Making sure the right calf isn't too bitchy

Solely Iso's

screwy morning woke up at 1AM and couldn't fall back asleep. Drank a NOS, which I discovered afterwards had sugar. So said fuck it to IF and ate. Fell back asleep around 6 after some light stretching.

round 11
5g creatine+BCAA's

25lb curl hammer curl complex
bunch of wrist and rev. wrist curls with both bands and the DB

Rapid hand action +kneeling finger tip holds 0:30+0:30x3 No rest
Bunch of finger and wrist stretches

Bulgarian split suat iso's
Did a total of a little more than 2 minutes a side with max set being 20 seconds. Good stretch in the quads and psoas.

Kettledragsx a bunch

Red short mini around knees, wall squats
5 sets of doubles with 20 count pauses
Surprisingly hard to hit depth with the band...

red short mini band around wrists PU 10 count at the top and bottom
3 3 3

Goblet morning
1:00 0:40 0:35
Not bad

crunches and bent arm supermans
Down dog x a few sets

Hopefully do a shit ton of stretching later

Many crawls

BCAA+5g creatine
Coffee
Rockstar zero and Monster ultra black

Body feels surprisingly good, but motivation is lacking.

RHAx1:00+0:20 restx3
RHAx0:40+kneeling finger tip PU holdx0:40x2

16kg Hardstyle deadstop swings+ 10 count DL hold just off the floor on the last rep of each set
1, 2, 3, 4, 5, 6, 7, 8,
8, 7, 6, 5, 4, 3, 2, 1,
1, 2, 3, 4, 5, 6, 7, 8,
1, 2, 3, 4, 5
In between each set
Bear crawl to mat
Crab walk to mat
Scarecrow lunge hold, yellow mini, 10count/10count
This took an hour and 35 minutes

5 hours later, 2 more energy drinks
Boat holds x3
Wall squats x3

Knees were pissed. Gonna eat a bunch and stretch like crazy later...I hope.

Many pauses

1 cup coffee, 1.5 Rockstar zero, 3 cigarettes
BCAA+5g creatine

Had a lot of calories and carbs yesterday, wanted a big workout today.
Rapid Hand Action
1:00 0:30 rest x3
0:30+ 0:30 kneeling fingertip pushup holdx3

Squat thrust, last rep of each set had a push up with a pause at the top, bottom, mid and top again. Pause equal to the rep count (1 count on 1, 2 count on 2, 3 count on 3 etc.)
Squats
16kg side bend (each side)
1, 2, 3, 4, 5, 6, 7, 8 = 36
1, 2, 3, 4, 5, 6, 7, 8 = 36 = 72 
1, 2, 3, 4, 5, 6, 7 = 28 =100
1, 2, 3, 4, 5, 6, 7 = 28 =128
1, 2, 3, 4, 5, 6 = 21 = 149
1, 2, 3, 4, 5 = 15 = 164
1, 2, 3, 4 = 10 = 174
1, 2, 3 = 6 = 180
1, 2 =3 = 183
1 =1 = 184

6 minutes rest +rest of rockstar zero and a cigarette (because fuck it)

Overhead pull aparts+elbows out extension
Red mini+yellow minix6 sets varied the amount I choked up on the bands and just worked hard, didn't count reps. Triceps burned.

Circuits, circuits

2 cups coffee, 1 Rockstar Pure zero
BCAA+5g creatine
Squat thrusts (1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15)
After every squat thrust did
Thumbs out scarecrow squat, Yellow band, Last rep of each set 3 second negative+ 3 count bottom position, 3 count parallel, 3 count bottom
1, 2 , 3, 4, 5 for 3 rounds total
3rd stair PU, last rep of each set 3-5 second negative, 3 count at the bottom
1, 2, 3, 4, 5 again 3 rounds total
Plank
5 count, 10 count, 15 count, 20 count, 25 count
40 minutes total

Next circuit
Squat hopsx3+1 vertical
Bear crawl to mat
Crab walk to mat
Rack walk to end of walk way, waiter walk back (16kg) each side
4, 3, 2, 1
Estimated ~30 minutes

Yellow band deadlift neck stretches (left, right, front back)
5 count, 10 count, 15 count, 20 count
Yellow band dislocatesxmany
Yellow band deadlift neck stretches (right, left, front, back)
5 count, 10 count, 15, count, 20 count

BCAA+5g creatine
Wrist, shoulder/pec, and calf stretches

Walk, walk, walk

Fasted until 4:45
Round 1:00
Went to Joaquin Miller Park and walked for about an hour
Bottom position squat holds 2:15 total in stints of 0:20-0:40 seconds
Light stretching
Ended around 3:40
Broke the fast with 30g Whey protein+5g creatine, big roast beef sandwhich (~30g protein), 2 fish oil caps and a bowl of tomato soup.

Round 6PM
45 minutes of stretching, a little unfocused. Having a hard time getting a good stretch in my right hip oddly... Still, really focusing on hip flexors, hamstrings and adductors for the lower body and neck, shoulders and pecs for the upper body.

4 eggs with what was left of the snow peas, garlic, mustard greens, 30g whey protein and a fish oil capsule for dinner.

Rockstar recovery, no coffee
5g creatine+BCAA's
16kg 2H hardstyle swings
PU's
1, 2, 3, 4, 5, 6, 6, 5, 4, 3, 2, 1 x4 + 1, 2, 3, 4, 4, 3, 2, 1
188 total 54 minutes (rounding up)
Rested for ~10 minutes and drank a Rockstar recovery and puffed on a Blu

Squat thrusts
Lunges (reps per side)
16kg press
(1, 2, 3, 4, 5)x4
24 minutes (rounding up)

5g creatine+BCAA's because ow
Cold shower

oof

BCAA+5g creatine

Iso's
16kg goblet morningx 6-20 count
3rd step ft elevated PU 3 position hold (bottom, mid, top)x6 count each
Thumbs out scarecrow lunge (yellow mini)x6/6 count
Suitcase DL 16kg (bottom, knee height, lockout)x6 count each

Did this for ~20 minutes

Squat thrusts
1-10
9-1 in 9:55. Rough, hip flexors were burning surprisingly

Sidebends 16kg and V-ups
1, 2, 3, 4, 5, 6x2

Minor glute circuit, glute bridge and calf work.

Later misc 25lb curls and hammer curls
Short red band rev. and regular wrist curls
25lb lateral PU drags.

Early morning wakening

Woke up at 3:30 AM and couldn't get back to sleep, still didn't workout till noon.

BCAA+5g creatine and airborne

Hardstyle 2H Swings 16kg
1-6x6
Did an exercise between each set
Goblet carries and waiters walks for the first
Squat thrusts 1-6 for the second
Two position (bottom and just above parallel) squat iso's 10 count for each, hips burned on this one
Two position (top and bottom) PU 10 count for each
Calf raisex10+10 second hold on the last rep
Doorway pulloversx10+10 second stretch on the last rep

~40 minutes of stretching

Sunday unfuckery

11/25/18
Bending the fire, vacuums and belly extenders
Rev. wrist curl
25lbx1 2 3 4, 1 2 3, 1 2, 1
Wrist curl
25lbx1 2 3 4 5 6, 1 2 3 4 5, 1 2 3 4, 1 2 3, 1 2, 1

curls and hammer curlsx25lbxsome

Iso's
Bird dog x ~10:00
in 10-30 second stints

Table
0:39, 0:32, 0:28, 0:26, 0:23, 0:38, 0:38
3:18 total
Did more breathing exercises, wrist/hand stretches, and resisted rock between sets
https://breakingmuscle.com/fitness/a-wolf-in-sheeps-clothing-the-resisted-rock
Stretching ~40 minutes

Forgot to log this at the time so doing it the next day
Couple hours later went to the Joaquin Miller park and did
16kg towel swings
20 20 20 20
Towel Side to side swings
15/15
Towel swings
1-10
9-1
1-10
200ish swings

Some waiters walks and farmers carries from one end of the wall by the pool to the other.

11/24/18
BCAA+5g creatine
Hour and a half of stretching

V-upsx13
Bunch of crunches, oblique crunches, and knee lifts followed immediately by press ups emphasizing the stretch and
Front bridge holds 1:10 mostly on knees
Back bridge holds 0:40, neck complained so stopped here

Iso's
Wall squat hold 2:03 total
Glute circuitx1x10 + Glute Bridgex ~1:00 screwed up the timer
PU iso's with one hand on the 16kg kettlebellx1x3 count

Cardio Circuit
16kg towel swing
Push ups
Lunges (per side)
5 x (1, 2, 3, 4, 5) then 1, 2, 3, 4, 1, 2, 3
91 total (182 lunges total) in 29:35

BCAA+5g creatine

blah blah blah

Stretched for about an hour

Bulgarian split squats
1/1 2/2 3/3 4/4 1/1 2/2 3/3 1/1 2/2 1/1

Some arm BFR

16kg swing
Ft. elevated PU
(1-6)x2
1-5
1-4
1-3
1-2
1
~20 minutes

Felt wrecked. Left ring finger is being bitchy

Did some breathing exercises and finger tip PU holds on knees.

Later that day (around 6)
sq. thrusts in the rain
1, 2, 3, 4, 5, 6, 7, 8 ,9, 10, 11, 12, 13, 14
1, 3, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1, 2, 3, 4, 5, 6
217 total in ~20-30 minutes forgot to time it

AM
BCAA+5g creatine

Glute circuit (bird dog leg lift, donkey kick, lateral leg lift, knee to elbow)x1x10
3:00 glute bridge

Iso's
Bottom PU
0:15, 0:20, 0:20, 0:10, (close grip for this set) 0:10, 0:15, 0:20, 0:15, 0:10. 0:20
~2:58 total
Bent arm top PU
0:15, 0:20, 0:10, 0:20, (close grip for this set) 0:10, 0:15, 0:10, 0:20, 0:10, 0:20
~2:10 No rest between these two, went straight from the bottom hold to the top

Goblet mornings 16kg
0:20, 0:30, 0:40, 0:30, 0:20, 0;20, 0:20, 0:35, 0:20, 0:30
~4:4
30 minutes total
Half hour stretching, focusing on the adductors and shoulders/neck. More later.

Round Noon 
BCAA+5g creatine
Glute circuitx1x10 + 2:00 glute bridge

Iso's
Prayer squat
0:56, 0:50(?), 0:49
~2:56
Side plank
0:20, 0:25, 0:10
~0:55/side
Bear
0:30, 0:30, 0:20 
~1:33
in 10:00

HS 2H swings 16kg and walks in between sets
(1+rack walk, 2+rack walk, 3+rack walk)x2
(1+1 arm FW, 2+1 arm FW, 3+1 arm FW)x2
(1+waiter walk, 2+waiter walk, 3+waiter walk)x2
(1+1 arm FW, 2+1 arm FW, 3+1 arm FW)x2
48 swings total, tomorrow up the reps to 6

Oy

11/20/18
Bunch of static holds, crunches, KB curls, KB tri extensions, wall sits, table pose

RHA times whatever

11/21/18
RHAx1:00x4 10-30 seconds rest
kneeling finger tip PU holds

16kg KB 2H Swingx3
Feet elevated PU (ft on 3rd stair) bottom and mid 3 second pause on the last rep
thumbs out scarecrow squats with yellow band
16kg suit case DL
Done in a circuit
1-5x2
1-4
1-3
1-2
1
150 swings total, 50 reps (per side for suitcase DL's) for everything else took 37 minutes

BCAA's and ~5g creatine pre-workout
Some misc. kneeling pushups, band pull aparts, crunches and glute bridges+supermans

Ladder 16kg KB 1-5 (facing each way
3 2H HS swings
FWx1 R
3 2H HS swings
FWx1 L
180 swings total

1leg calf raise 1 2 3x3

2 leg calf raise with 16kgx10+10 second hold
supersetted with
BW squats
1-6, 5-1, 1-4, 3-1, 1-2, 1

Done.

ow

1 arm fw
0:30-1:00
16kg duck walk for ~1:00, maybe a bit more
BFR on elbows, RHAx1:00, fingertip kneeling pu hold 1:00, RHA 1:00

cuffs off

trainer singles
trainger OC+10sec neg
3x0:15

Not feelin strong...on anything.
BFR cuffs on upper arms and legs, took upper arm cuffs off after ~10 minutes (around halfway through the ladder which took 20 minutes)

towel swings 16kg
1 2 3 4 5 6 7 8 9 10

2H towel hammer curls 16kg
1 2 3 4 5 6 7 8 9 10

Push up negatives (10 1 thousand count, with holds and partial reps)
1 1 1 1 1
Top PU hold on 16kg kb
1 1 1 1 1

1 Arm FW (1 lap)+side bend
1 2 3 4 5 6 7 8 9 10

Calf raises
0:10 0:20 0:30 :040
16kg towel swings
1 2 3 4

Cuffs off

Next day
RHAx1:00 ugh
trainer singles
RHAx1:00 A little better?
Yellow mini dislocates
Trainer OC+10 second negatives
3x0:16
Rough, I think tomorrow I'll take off and the next day I'll just hold the heaviest gripper I can close shut as long as I can. Then return with sets of 0:15. Maybe pump the volume?

1 arm FW 16kg, 1 rep=1 lap
1/1 2/2 3/3 4/4 5/5
1/1 2/2 3/3 4/4
1/1 2/2 3/3
1/1 2/2
1/1
2 hand walks (weight held in two hands as if at the top of the deadlift) Just walked to round out the time really. Got some good glute burn though.
50lb DB holdx1:00 each side

Looped yellow mini around my feet so I was standing on it, wrapped towel around band
Zercher good mornings
Just did some work, felt good!

16kg towel hammer curl and carry for a bit

ext band rotation+slow negative reverse lungex3/side
Upper back was pumped. Made sure to work the ext rotation hard.

Feet together squats, yellow miniband held in OHSQ position and doing dislocates in the bottom position. Just did some work.

Pushups against rail
30 some odd reps with some pauses and partials and slow negs in there. Top of the lift is actually more tiring than the bottom right now. That'll change quick but it's a good sign.

RHAx1:00
PU on knees, Fingertipsx~0:40
RHAx1:00
PU on knees, Fingertipsx~0:30
RHAx1:00
PU on knees, Fingertipsx~0:20

Wrist stretches

Partial bird dog
legsx 0:30 0:40
armsx 0:20 0:20
Did cats and dogs in between sets

next,next,next,rest,next

trainer singles
trainer OCx0:15+ 10 second negativex4

Calf raises
1-20

mmmuuccchhhh later and much more stoned

Kneeling push ups
topx1:00
some reps some bottom holds

clamshellsxmany many with slow negatives +lat leg hold (held the top leg up slightly and focused on extending through it)
glute bridgexhold
double clam shell bridge (feet together-soles touching, shoulders on ground)
Cossack sq work-this felt good! didn't do much but went deeper and felt stronger

buncha stretching

No longer homeless. Still Stoned. Still Pathetic.

Rapid Hand Actionx1:00
Stretchingx2:00 (supine and prone)
BFR cuffs on elbows
RHA and stretching as abovex3

Trainer overcrush+10+second negativex3x0:13  Really liking the negative emphasis.

Trainer negative overcrushx ~0:40 and ~0:30 Twice the volume but lower intensity, tomorrow off these. Continue to push the overcrush+negative as appropriate. Gonna do the OC+Neg daily adding a second every day, volume and negativity intensity to modulate according to recovery. Negative Overcrushes done 2 days on 1 day off. Start up again by doing OC's on the filed #1 for 1 day before 2 more days of Neg OC's.

16kg 1 arm farmers walk with BFR cuffs (legs and arms)x3x3:00 Right then left, no rest
Already done 5 minutes aside with no cuffs. Gonna keep pushing up volume and duration on these using cuffs and other KB exercises to add intensity. Shoot for 6 minutes aside with cuffs before trying the 24kg?

Calf raises 60 reps in ~50 seconds with 10 second isometric and 10+ second negative, BFR cuffs on thighs.

Some light dislocates with the yellow miniband

Sledge work needs to come back in eventually, but right now hands and forearms are hamburgers. Right wrist hurts when I start gripper work and occasionally nags slightly on the 1 arm FW's.

Planning
Squat work
1 arm farmers walks and swing ----->Suitcase deadlifts and/or sidebends+1 arm farmers walking
Rack walks and waiters walks
Goblet walks+Halos
Cossack squats and hindu squats
Clam shells (bands?)+shoulder bridges (band around knees, band from shoulders to feet, band or KB pullovers)
Goblet walks+twists/GM's----> Goblet walks+lunges(BFR?)+Goblet squat negatives---->Goblet walks+goblet squats
Wall sits
Band GM's

Push up work 
Incline and wall push ups (negatives, pauses, partial reps, BFR)+Dislocates
Pushup-negatives, paused, partials, legs elevated, 1 leg raised, weight vest, bands around wrists, bands around back, paralletes
Kettlbell-Crush floor press, crush OHP, floor press add bands, BFR cuffs, negative accentuations, pauses etc.
Squat thrusts
Burpees

Gonna eventually pair one legged push ups with towel swings for ladders

Kettlebell work
*Towel swings
Round the worlds
*Figure eights
OHP
1 arm bent rows

Ab work
*Mag 7
*Boat/v-ups/feets up crunches
Planks

Goal of doing swings/halos/goblet squats and vaccuums/stomach flatteners

Yoga work 
Squat pose goal of 5:00
Bird dog goal of 2:00/side
Down dog goal of 2:00
Warrior III goal of 1:00/side
Chair and 1 legged chair Goal of 5:00

Goals


Next day
RHAx1:00 felt crummy
Some trainer closes
RHAx1:00 slightly better
More trainer closes, much better

OC w/ 10+second negative
0:14x3
Just doing the work, nothing too hard. If the close slipped I held for an extra second or so.

1 legged calf raises
1-15
1-5
good to recognize the amount of work that's doable.

1 arm FW
16kgx1:00/1:00
2hand holdx1:00?
Round the worldx2x0:30/0:30

held the bottom position of a swing for time

clam shells, clam shells with bands, shoulder bridges w/ and w/o band around knees, cossack squat work

Next, next day
Shitty shitty RHAx1:00
Forearms and hands feel better, but muscles just won't fire.

1 arm FW
16kgx1:00-1:30-2:00-2:30/side, so 1 minute right, 1 minute left, 1.5 min right, 1.5 min left etc etc

Grippers
Trainer singles, felt hard
Trainerx3x0:13-10+second negative

Add BFR cuffs
calf raisesx50+some toe raises

1arm FW
50lb DBx~3(1 2)? Measured in laps, roughly 3 minutes

16kg towel hammer curls+16kg towel deadlifts
1 2 3 4 5

16kg towel swing paired with par. PU with slow neg and bottom pause
 2x(1/1+1 2/2+1 3/3+1)

BFR cuffs on legs, 25lb sand bag shoulder and walk
1+1 2+2 3+3 4+4 1+1 2+2 3+3
each side, each walk is one lap. ~10 minutes total

Next, next, next day
BFR cuffs on leggs, RHA1:00 felt awful

16kg farmers walkx3 x(1:30)
16kg halosx3(1/1 2/2 3/3 4/4) so this was done 1 set each direction after each FW , never put the bell down

Calf raisesx30 30 30

Trainer
Oc+ten second negx3x(0:14)
Pretty easy

1 FW (BFR cuffs on legs)
0:30/0:30 -1:00/1:00-1:30/1:30-2:00/2:00

The new physical plan

neck stretch (front,back,sides)x2
Shoulder stretchx2
Lat stretchx2
Toe touchx2
Quad stretchx2
Seated touch touchx2
Lunge stretchx2
Press up(back rehab)x2, slow with a hold
Did this before, between and after sets of calis

Squat (oly ish stance)
Push up
Lunge
Straight leg sit up
Divebomber pushps
Superman
Calves

Let's do this circuit AOAP (As Often As Possible) and try and add a "rep" everytime

Poses to practice holding at the end

One legged mountain (goal 1:00)
Chair
Down dog
Madras (that damn squat pose)
Warrior 1
Bridge or table

Back...again...don't ask

No idea about, bf, weight or HR (will take HR).

today did

Neck stretch (front,back,sides)x2
Shoulder stretchx2
Lat stretchx2
Toe touchx2
Quad stretchx2
Seated touch touchx2
Lunge stretchx2
Press up(back rehab)x2, slow with a hold
Did this before, between and after sets of calis

Squat (oly ish stance) 1 2
Push up 1 2
Lunge 1/1 2/2
Straight leg sit up 1 2
Superman 1 2

Followed by calve raises and a bunch of holds of :
One legged mountain (raise leg and hold for 3, if failed, 3 singles where you just lift and put down.
Chair pose (used different stances as well)
Down dog
Pretty fried at this point maybe try and do more later tonight.