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.