Ow 4/30/20

Walked 40 minutes with BFR cuffs, loop, crestmount to skyline, after 40 minutes cuffs off and walk back total time 1 hour 5 minutes.

Ate, showered, tried to squat but was just too fucked

Apparently I needed a lot of sleep 4/29/20

Tried to nap around 4 yesterday, woke up at 10, went back to sleep woke up at 6AM. 

16kg 2 H swing 

5 5 

0 pop, felt awful 

RTWx10/10 

2H swingx5 better 

TRWx10/10 

Standing cross crawl 

24kg 2H Deadstop swing 

1, 2, 3, 4 

RTW16kgx4x6/6 in between sets 

24kg 2H deadstop+Yllw mini

1, 2, 3, 

RTW16kgx3x6/6 

32kg 2H DS swing 

1, 2, 3 

RTW16kgx3x6/6 

32kg 2H DS swing+yllw mini 

1, 2, 3, 1, 4 

40 minutes total 

32 minute walk, Robinson to Joaquine Miller, JM to crestmont, back home. 

Gob squat 

16kg 

red mini mini band around ankles, 5 count pause at the bottom 

1, 1, 2, 1, 2, 3, 4, 5, 5, 3, 2, 1=30 

Felt good! Challenging but hips felt better after! 

35:00 

Rest~2:00 

16kg C&P (1+2+3+4)/sidex5 18:20 

Cleaning every rep....tedious more than anything.

Oof. Done. But oof. 4/28/20

34 minute walk, loop, Robinson to Joaquine Miller and back home

16kg
Goblet squat
Double pause (mid, bottom) 5 count, dropped the second mid pause but added additional total time (6 count before, 10 count now)
1, 2, 1, 2, 3, 1, 2, 3, 3*, 3, 3, 4=25
*Maybe 4? counting is hard
Woot

In between these sets I did 1 legged mountain, and the same but extending the knee at the top. Played around with eyes closed, wasn't super intense, just logging time.
31:00

Eyes closed standing crawlxblah

1 hour 10 minutes of stretching.

Not fucking bad 4/27/20

Woke up...not sore but...clunky and stiff.

2 cups coffee
2 fish oil caps
1 Ashwaghanda drink
25g Whey protein

Wait an hour
2 fish oil caps
1 bang

2H swing
16kg
8, 6 last 6 were dead stop

1Leg Par. Pu.+avg Band, 3 count pause at the bottom
1/1, (1/1+1/1)x1 1 1 tough

24kg 2H Deadstop swings
6x5 setsxreps

cross crawlsxblahx5
26 minutes

rest 13:00

16kg
C&P
(1+2+3+4)/sidex4 29 minutes
starting on the second set

goblet squat with triple pause (Mid, bottom, Mid 2 count)
1, 2, 1 after the 2nd set of C&P
1 2, 3, 1 after the 3rd set of C&P
1, 1, 2, 3, 1 after the 4th set of C&P completed
20 total reps
Squats finished at 41:26, took a lot of rest after those triples

Rest ~6:00
Probably less but around there

19 swings/minx14 minutes
did 20 reps on the last set because counting is hard
R, L, 2H, 9R/9L/1 2H, 2H, 9R/9L/1 2H, 2H, 2H, 2H, 2H, 2H, 2H, 2H, 2H

Some of these were not as crisp as I'd like, but overall good.

Rest ~10:00

Tabata protocol
2H 1kb DL
16kg+2dbled yllw minis
6, 6, 5, 5, 5, 4, 4, 3

rest 15:00
Dbl yllw mini bent rowx6x5 setsxreps
1 leg deadlift bw+1 legged mountain 6x1
18:00

BFR leg cuffs
2yellow minis+1 mini
Looped band around wrists and stood on it, varied stance from feet together to ~shoulder width did lots of sets eventually dropping bands, did calf raises in between sets complete with holds
~10:00

Midpoint check in

Pre-coffee/cig right after waking up

HR=66bpm
BW=202 (up from 200-198)
BF=18.7% (Omron) Down from 22.9
BMI=27.4  down from 28.2

More than minimal 4/25/20

2 cups coffee
cig
vape

2Hand swing
16kg
8, 8, 8
1H swing
4/4
A=A-ish
Feet elevated Par. Pu., triple pause(bottom, mid, top) 3 count
1
+2yllw minis
5x1 setsxreps

2H 16kg swing+red mini
5x8 setsxreps

Scarecrow wall squat+yllw mini
1, 2, 1, 2, 3, 1, 2, 3, 4, 1, 2, 3, 4, 5, 1, 2, 3, 4, 1
=45 total
64:44 from start to finish

little more than an hour of stretching

16kg
Rack march
0:40 on 0:20 rest 2R 2L alternating
1 arm FAW
"

Later
BFR leg cuffs
10 minute circuit
rev lunges and calf raises with RDL's for 15

Minimal and painful 4/24/20

A+A-ish
2H swing 16kg
8, 8, 8

More or less did these as warm up

2H dead stop swing
24kg
6x4(setsxreps)

32kg
5x3(setsxreps)

Did push ups in between sets of swings

Par. Pu. +2 yllw minis, dlbe pause (bottom and mid) 3 count
2, 3, 3,
Same as above but 1leg L/1 Leg right/ 2 Leg
(1/1/1)x5x1(setsxreps)

No band Par. Pu. Slow negative, 3 count bottom pause+1 concentric
1 1
57:30 total

16kg C&P
(1+2+3+4)x3/side
1 1 1
13:20 ish mostly a cardio problem

Rest ~10:00

2H 16kg swings
19/minx12 min
Brutal

Rest ~4:00

Scarecrow wall squat+Yllw mini
1, 2, 3, 4, 5, 6, 7, 8, 4
40 total
~22:00

Misc ab workx1

Tabata protocol
1H deadlift 24kg (alt hands per interval, 20 seconds right, 20 seconds left)
9, 9, 6, 5, 4, 4, 5, 5
Score=4 ! Nice! Also ow.

Misc ab workx1

50 mg THC

Walk the loop took 25:00. Called it there.

50mg THC, 3 fish oil caps, apple, 30 g whey protein

Stretched for 48 minutes

Walk and stretch 4/23/20

Walked for ~40 minutes, loop, robinson to joaquine miller and back.

16kg RTW12/12 Btwn the legs10/10

Scarecrow wall squat, yllw mini band
6, 8*, 6, 6, 9
Focused on depth, keeping the band to my chest and driving equally through the legs
*16kgRTW10/10 16kgbtwn the legs10/10


Much much later ~50 minutes of stretching

Oops

For some reason thought this was a hard day...oh well

C4

A+A-ish
16kg 2H swing       24kg clean
4x8 (setsxreps)        2/2x1 1 (repsxsets)
                                 3/3x6 (repsxsets)
16kg 1 H swings
4/4x1 (repsxsets)
5/5x3(repsxsets)

1 leg par pu, triple pause (bottom, mid, bottom) 3 count
1 1 1
add yllw mini
1

Scarecrow wall sqt, yellow mini
8, 6, 6, 8, 2=30

Did either 2H swings+cleans alternated with 1H swings+cleans followed by alternating push ups and squats (up till the last set) so did 2H+clean+PU, 1H+clean+squat
took ~39:00

42:00 BFR walk did the loop, out to joaquine miller via robinson, down joaquin miller a tiny bit, then back home.

rest ~10:00

16kg 19 2H swings/minx10:00
Oof. Not impossible but harder than I wanted.

16kg 1 arm rack march 0:40+0:20 rest 1/1
16kg 1 arm FW march "
Rack"
FW"
Rack 0:20+0:40 rest
FW'

Time to stretch

Walkage 4/21/20

Buncha THC and 2 fish oil caps

walked 50 minutes, did the loop and walked out to Joaquine Miller and down some before feeling a little nauseous and turning around.

Back home rest a bit

16kg
Round the world
Between the legs
x3 through out the squats below, did more reps as I progressed double digits for the last 2 sets.

Scarecrow wall squat, yellow mini band
3, 3, 5, 6, 6, 2

54 minutes of stretching

Ow. Stupid is as stupid does.

1 cup coffee 

1 Bang +2 cigs and some vape 

A+A 

elevated max par PU, double pause 6 count, focused on depth on that first pause 

6x1 


16kg 2H swings

8,8, 7*, 8*, 6*, 8* 


24kg+yllw mini 2H swing 

6, 6, 6, 8, 7, 8 


Scarecrow, yllw mini, wall squat 

2, 2, 3, 3, 4, 6 

42 minutes total 


BFR walk, did the loop in ~20 minutes 


1+2+3 Military Press Ladders, 10 sets = 60 reps each side 

16kg slow negative goblet squats with curls and pulses and different depths

5x1 (setsxreps)


39 minutes total +5 minutes rest then


16 swings per minute for 8 minutes = 128 swings

(approx 1.5:1 rest/work ratio)

All 2 handed, grip still burned, not "easy" but very doable 


Rest ~4 minutes 


16kg 1 arm KB row, pavel style (lunge supporting yourself on extended thigh) 

1/1, 2/2, 1/1, 2/2, 1/1, 2/2, 3/3, 1/1, 2/2 


Max ft. elevated 1 par Pu negative 

1/1, 1/1, 1/1 


Tabata Halos 16kg

Max 3/3 

Score 2/2
NB! 


Was going to go easy on the squats but they made my hips feel great so did what felt right. EMOM swings were 2 handed because 1 hand work was making my low left back/oblique/hip feel wonky. 


The rows and squats felt great (make the wall squats daily, increase # of reps by 5 each day for 7 days, then add pauses, then remove pauses and add BFR cuffs ala this program https://www.bodybuilding.com/content/take-the-21-day-goblet-squat-challenge.html , then work into something like https://www.elitefts.com/education/5-weeks-to-goblet-squat-dominance/) this should build a squatting base for when the swing routine ends. Then I can build some squatting strength and some push up/OHP strength. Should be able to work dips and chins in soon but the 1 arm rows, because of the lunge position are really good for teaching my hips to stay square.

4/18/20 and 4/19/20

4/18/20
2 hour fasted walk
Stretching

4/19/20
50 minutes stretching

4/17/20

Shitty diet and sleep yesterday. Lot's of sugar and a massive excessive of calories, couldn't sleep so wound up eating at midnight.

Warmed up with
16kg
Round the worldx5/5
Between the legsx10
Halox3/3
2 rounds

A+A 2H swings
16kgx4sx7reps
24kgx4x7
32kgx4x4
Done serially (16kgx7, 24kgx7, 32kgx4, 16kgx7...) took 22:38

BFR cuffs, walked the loop in 20 min, nasal breathing only. Took 2 mouth breaths while distracted.

Clean & Press
16kgx(1+2+3)/sidex9 in 18:10

Rest 5:00

1 arm FW march 16kg
1:00/sidex2
Hip flexors mad.

*Hours later*
food+THC/CBD
20 minute walk, just walked the loop, Nasal breathing only (aside from vaping)

4/16/20 very very sleepy

Fell asleep at like 8 yesterday, cat woke me up at 3:45 AM, gave up on sleep and had a cup of coffee, fell asleep and woke up again at 8:45.

50 minute fasted walk

some A+Aish kettlebell swings for ~20 minutes

4/15/20

2 cups coffee 
Bang 
fish oilx2 caps
5HTP
St johns wort 

BFR cuffs walked the loop then up to skyline(technically the top of joaquin miller but whatever) and back 45:00 
Cuffs off
2 caps fish oil


1+2+3 Clean and Military Press Ladders, 8 sets = 48 reps each side 
Pretty easy, focusing on the brace and shoulder down

18 swings per minute for 14 minutes = 252 swings
(approx 1:1 rest/work ratio)
did either 9/9 or 19 2H, starting with the former and alternating 
This burned in lots of ways, including grip 

rest +6:00 

Tabata intervals 
2H DL 40kg Kettlebell NO BAND 
11-3 
could maybe have eked out a few more reps but definitely would have compromised form.
Next week I'll drop back to the 24kg but double the band tension (2 minis), then drop bands as I increase the weight (24+2bands, 32+1, 40+0) to retest the 40 in 3 weeks. 

Did some abs 

1 arm FW 16kgx6:00 total, 1:00/arm alternating (only rest is when the other side is working) 

More abs 

1 leg Par. PU. 3 count pause at the bottom 
3x1/1 

Add yllw mini
1/1 hard so 

2 yllw mini 
3x1/1 

1yllw mini 
1/1 1/1 

Now THC/CBD+fish oil and a walk, 47 minutes same route as earlier (no cuffs).

4/13/20

Walked 20 minutes alone to assuage back pain, just went around the loop.

16kgC&Px(1+2+3)x7/side
7 ladders per side, pretty easy.

16kg Swingsx18/minxEMOMx12:00
2H, L, R, L, R,, 2H, 2H, 2h, R, L, 2H, L

Oops

some v-ups and cross crunches.

Maybe walk if I can make myself.
EDIT:
BFR walk, 47 minutes

4/12/20 Ssssuuuppppeeeeerrrrrrr stoned

woke up at 3:45 and gave up on going back to sleep. Meditated, stretched, got stoned, walked, stretched, ate, napped, ate, got stoned, walked (50 min each). Maybe more stretching, we'll see.

4/11/20

Walked for 48 minutes. Did the loop then out to Joaquine Miller then up the hill and back around. So a little over a mile.

Nasal breathing only. Pretty easy.

2 days of rest next! 4/10/20

Absolutely wrecked this morning. Some stretching, lacrosse ball, foam rolling. 2 cups coffee, 2 xtra strength tylenol.

16kg C&P (1+2+3)x6
Pretty easy

5+ minutes rest with dynamic leg swings and 1 legged mountain pose

16kg swingx18/minx10:00
2H, L, R, L, R, L, R, 2H, 2H, 2H

Tabata up-down planks
score 0 Had to switch to kneeling variations

rest 5:00

Slow negative with pause at the bottom
Par Pu. x3x1 (sxr)
16kg goblet squatx3x1

Followed by an enormous meal

4/9/20

16kg towel swingsx7
12 repeats in 20 minutes

Walked Nasal breathing only, 60 minutes

Used a vape pen and got very very stoned during the walk, which also resulted in lots of breath holds, still kept it very easy.

All this was fasted so broke the fast a little before 2PM, to be followed by stretching.

4/8/20 Tabatas hurt

2 cups coffee, NO supp, Bang, 500mg tylenol
:50 of max/max inspirometer

16kg C&P, clean every rep
(1, 2, 3)x5

16kg swingx15 EMOM 10:00 
2H 15
L 15, R 15, L15, R15, L15, R15
2H 15 15 15

Ow

Rest 5:00

Shoulder touch PU (first set with left hand, alternate starting hands each set)
1, 1, 2, 2, 3, 3, 4, 4,
1, 1, 1, 1
12:20

Rest ~5:00

2 Hand Tabata deadlift
32kg+dbled yllw mini
12 reps on the first set, 3 on the last

Score of 3

Need food and stretching

4/7/20 Walk this way

Walked, Nasal breathing only
2hrs 10 minutes total

4/6/20

Walked to Joaquine Miller Park 20 min, nasal breathing only
Low wall jumpx4
9 repeats, slipped on the last one so called it. 20 min, nasal breathing mostly except during some of the jumps
26 minute walk back, nasal breathing only


16kg swingsx13 EMOM 10:00
2H,L,R
130 reps
Surprisingly hard

Pull ups, failed pronated, 1 supinatedx2, buncha bar hangs
Dips
a few singles and doubles with some pauses

BW rows highest barxa bunch, med. barxa bunch

Seriously fried.

4/5/20

2 big cups coffee

Inspirometer3/3x1:00x3

2H swings 24kg+yllw mini x4 (some deadstop, went by feel)
12 sets 

16kg towel swingx7
6 repeats

Jump over yellow box+ 180 deg. hopx4
3 repeats


With 32kg 2 hand swings (singlesx6)
Par. Pushups feet on top step, double pause, 3 count
1, 2, 1, 1, 1+yllw mini, 1, 1, 1, 1+yllw mini
These were done randomly in between repeats

Tabata bear crawl, forwards and backwards the length of the garage
Had to resort to baby crawls towards the end, but always got a few seconds of bear crawl in, these are great.

Walk, nasal breathing only, a few breath hold repeats x 1 hour and 20 minutes

4/4/20

Put on BFR cuffs
Breath control walk did some breath holds and exhalation holds when things were easy and breathing under control.
Nasal breathing only

40 minutes with cuffs (walking out)
40 minutes no cuffs (walking back)

4/3/20

Woke up did a circuit of 16kg snatches (with presses and neg presses occasionally), 24kg towel swings , par. PU, Wall squat thumbs out band

Did about 40 minutes of work, didn't push hard just kept the heart rate up and did the work.

Later
16kg 1H cleansx4/4 no idea how many repeats did about 20 minutes, certainly 5+ repeats

16kg+doubled yllow mini Tabata 2H deadlifts score=4

WIPED, fell asleep after and today (day after) sore enough I'm gonna resort to walking I think.

2/2/20

Under quarantine

Did some stretches

16kg swing (1st rep hike swing) 10 9 Later 1 2
16kg halox5/5 4/4 later 1/1 2/2
Wall squat with thumbs out band isox10 9 later 1 2
Mobility not bad!

Bunch of stretching, do more later hopefully.

BW ~208

Continued to do work through out the day, lots of stretching and mobility work.