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.