New and Improved! The same old stuff but different!

 12/26/23 

8:28AM 

morning cocktail of L-methylfolate, magnesium, turmeric, vit D, chrome. 

It's the holidays so I had 3 cigarettes and a 6mg zyn along with 2 cups of coffee. 

Hof-ish breathing 1:07, 1:28, 1:23 

5:20 cold shower then 20:00 outside time in sweats and a T shirt with my wet hair down. Himalaya 1:1 red setting and my last 2 cigs. 

Started laundry

Witches Brew 
1tsp kelp powder 

1tsp navitas greens 

1tsp Fungtional 

2 tsp barley 

1 tbsp beet 

then a cup of coffee and turmeric capsule. 

1 hour dancing like an idiot then gym 

Dumbell therapy for Teh DumBell  

wrist curls, rev. wrist curls, curls, marching etc etc. 

Up to Wall Deadlifts and wall suitcase Deadlifts with 60lb bells 

1 arm swing 45lb DB 

(1,2,3,4,)x3(each side) 

30 reps/side 60 reps total 

Did the swings in 24:55, wasn't rushing. Just checked the time when I was "done". 

Squat rack cleared up SO! 

LANDMINE 

Barx curls & laterals in a kind of "ballet" 

Hand on sleeve suitcase DL, facing plates, singles up to 60lb in 10lb plates 

Ergometer, resistance 10, foot setting 4 

Meters/time

539 /2:52 

1147 /6:03

1684/8:50 

2087/10:59 

2513/13:15 

3056/16:02 

Did singles and doubles with 60lbs on the landmine in between these, used the ergometer as active rest.

45lb plate farmers walk finisher 2:06 

Shower, end on cold

The Stairs are Steep...and steeped with acid

 Spent 12/23/23 throwing children around. Ate a lot of fat (pizza, dressed salad) but also potatoes, berries, asparagus etc. So not awful. 

12/24/23 was spent being lazy and not feeling all that great, did some cold exposure and step ups outside to warm up at night at that was it. 

12/25/23 

Did Hof-ish breathing 0:44, 0:32, 1:14 retentions then did 3:50 cold shower (face but not hair). Dried off and climbed stairs. I only timed the ascent and did 25:00 total of climbing the stairs then 

Daily DB DL's 

Suitcase and regular DL to 1 arm or 2 arm farmers walk, also marched in place. Started with the 60lb bells and dropped to 50lbs, did roughly 10:00 of work. 

Stair work, stave work in the stairs with Stavid ( wall walks, assisted lunges & squats) 

Eccentric heavy assisted pistols to bottom stair 

1 1 1 

ow 

Bike(seat 2,10) 

Forward 5:00 Backward 5:00 

Waiters march 15lb DB 

Bosu plank and Scapula push up

Deck sq &back fall to standing (each side, so double the reps for back fall) 

1, 2 

Bike (seat 2,8) 

Forward 5:00 Backward 5:00

Waiters march 15lb DB 

Bosu plank and scapula pushup 

Dech sq & back fall to standing 

1, 2, 3

35:30 

some Bear Crawl and Table crawl work...maybe 0:30....was fried.

Cheat days are great

 Walked and picked up nicotine, cannabis, soap etc. As well as Reese's peanut butter cups, 40g protein in Muscle milk, a complete cookie, which comprised my first meal of the day after a contrast shower (complete with loofa and CBD soap for some reason...). 

Did Hof-ish breathing before hand and got 0:50 -1:00 ish retentions, but the cold at the beginning felt good for ~2:30. 

Now a big meal of sauteed greens, roasted potatoes onions carrots and chicken sausage for dinner.

A Return to Returning

12/22/2023 12:49PM

 Did stuff today 

Early AM 4-sigmatic coffee with ashwagandha , ginseng, lions mane, yaconx2 

1 Mg capsule (3 caps=1dose=400mg Mg amino acide chelate, citrate and malate, Malic acid 222mg, 95% of RDA, ) 

1 Chrome cap (200mcg chromium picolinate)

1 L-Methylfolate cap (25mg L-5-Methylfolate, calcium salt) 

1 Vitamin D (125 mcg, cholecalciferol)

Dance & breathe (vacuums, bending the fire, farmer burns stomach flattener), stave isometrics & wall deadlifts for 

~52:00 forgot to turn the timer on, took it easy treating this as fun and warm up with a goal of feeling "good" e.g. solid & coordinated. Control (ability to replicate movement on each side, forwards and backwards) along with elevated heart rate is the goal. 

Some lactic acid build up in the quads during the wall deadlifts (marching in place, side to side, mixed grips etc.) 

Also did some ankle weights (2/5 weights per ankle) ABCs and some light hip flexor extensor work 

Went downstairs to the gym, was the only one there so went nuts 

Alternated 1arm DB swingsx35lb with DBL DB Wall Dl's using 70lb DB's

DBL DB Wall DL 

2x70lb dumbells 

2 (second rep felt better), 3?, 4, 1(super slow eccentric with a stutter) 2+2 suitcase DL, 2, rest 

Farmers walk with high knees, marching in place with the same, goose stepping in place and then marching. Left forearm burning. Time says ~9:30 at this point. 

1arm swings (35lb) reps are left and right, alternated which hand started. These felt much better at higher reps but the muscles fatigued quickly. I should be able to push those ladders to 10+ with 35lb pretty easy. 

1, 2, 3, 4, 5

1, 2, 3, 4, 5

band work on the rack with thera bands 

internal external rotationx2xyllw theraband(the lightest) 

uuuugghhhh 

Some band bracing exersices and rows using the rack as an anchor. 

Landmine split squats 

1, (1,1) (1,1) just switched sides twice, 2 

Someone came in at this point and I was fried so called it. 

Walked on the dreadmill at 15 incline for 30 minutes. Forwards, backwards, sidestepping, turning whatever. got up to ~2mph for just walking. Stopped because I accidentally hit the stop button.... so good zone 2-ish cardio! 

post workout Hippy energy drink (out of Essential Fatty Acids or EFA's if you're cool, but whatever) 

1/2tbsp Beet powder 

1tsp Barley powder 

1tsp Malama's Fungtional 

1tsp Navitas Greens 

Then 1 cup coffee, 6mg nicotine and 1:1 Himalaya vape (highest setting). 

If I'm good I'll do some Hof-ish breathing and then a cold shower and a massage before eating my brains out... 

I'll try to update this evening.