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.