Regular Logging

I know it looks like I'm logging irregularly but I'm actually being very consistent and covering my tracks with illusion magic 

 6/29/24

1 J, 2 SJ, 1 cup half caff, 1 Bang

ergometer 

resistance 10 foot 3, 7:00 (just as long as I could stand) 

Resistance 3x 7:00, Res. 10x 7:00, Res. 10x7:00, Res. 4x7:00, Res. 10x7:00, Res. 5x7:00 

6/28/24

Did Hof breathing/PT breathing + Ab Disinhibition 

BFR circuit 29:53 

95lb hack DL, leg ext, chest/ohp machine press, bodyweight squat heels on 5lb plates

6/27/24

Warmed up with the 25 & 30lb KBs 

Dead Stop, Bottom position 1/4 Zercher squat up to 285 

Seated Zercher Good Morningx135x 1, 2, 3 

Some hanging leg raise and rope triceps  

Plate farmers walk/row/whatever 45'sx3:00 ish and 25'sx2:30ish

6/26/24

woke up at like 4, around 6 started caffeine and vaping. 

Did 10:00 rice bucket with some stretching and PT prescribed breathing exercises. Today is feeling like a breathing/cardio/PT day...Maybe some windmills and side presses...

Catch up

 6/24/2024 

Been slacking on the logging so here's what happened today. 

5AM wake up, not bad considering I slept the majority of the weekend. I did deficit sumo deadlift up to 245x5 on the 21st, which is still very light but given that it was a deficit (25lb plates) and is probably the heaviest weight I've lifted since getting back in the gym....so maybe a connection there. 

Still 5AM today 

Vape+2mg nicotine lozenge+1 Bang energy drink 

Some light 6lb sledge work and then 

As a Circuit 

Zercher sq, leg curl+leg extension superset, 20lb Kettlebell work 

zercherx barxmany, 1 zercher kickstand sq 

many+1/1/1/1 

65lbx5(?)+1/1 

85x6(?) 

add pad

105x6, 4, 4wide 

remove pad 

105x7 

125x3 add pad 125x4 

85w/ padx many, removed padxmany 

leg curl+leg ext up to 30kgx1 2 3 on each side, did some both leg extensions (can't do both leg curls :( ) 

20lbKBx 1H swingsx1-4, 1-3 

clean+Bottoms Up Clean+2H swing shuffle 

1H DL+Clean+Sidepress+1H swing

side press+2H swing shuffle  

On to.... 

Eccentric1st BTR Deadlift+bent row complex supersetted with 1 Hand DB swings 

DL 

85x1, 2 

105x1, 2, 3 

125x1 

DB swing 

35x1,2,3 

45,x1,2,3 

55x,1,2,3 

That took an hour and 47 minutes. 

Then I did 3 sets of "barbell" wrist curls on the low pulley machine up to 12.5kg/side 

Hot shower ending on cold 

"Elixir" 

2.5g creatine, 1 tbsp fiber, 1 tsp Maca+ashwaghand+reishi, 1/2tbsp Beet powder 

4xwyld gummies (10:5mg CBD:THC)

16g Protein from Rebbl Drink 

1 Kratom seltzer 

and some vaping in the sun as "Post Workout" 

6/22/24 

Hof breathing and a 5:00 cold shower (Face and hair, no hot water), outside for 2 J's, 2 turmeric "Boost" shots, 1 vybes 

Grippers and sledge(6lb) trainerx (1-5)x2 Last rep special 

Rice Bucketx10:00 

~60:00

6/21/24 

Some Breathing (2 rounds), Hot shower ending with 3:30 cold, 8 minutes outside 

Ergometer 

25:20 ave 92 watt, 4811m, 260Cal, 2:36.1 ave500m 

res3x5:00, res6x5:00, res4x5:00, res9x5:00, res5x5:00 

Incline curls, front raises, presses & flies up to 30lb Dumbbells 

Deficit sumo DL (10lb plates) 

1,2,3,4,5,6 adding 20lbs each set 

25lb plates up to 145x3, 215x4, 245x5, 145x11 

Deficit Hack DL, 25lb plates+Leg ext 

95x6, 7, 11 Leg ext up to 20kg for high reps 

1 hour 30 minutes 

The Bells, the bells are caaAaaalling

 6/19/2024 

Kettlebell work 

30lb+15lb DL 1-5, each side 

Some uneven swings with 30 & 15 

Bottoms up cleans and presses with the 20 & 25 

Zercher bench squats up to 165x4? not bad, did DB swings between sets 

35x1 2 3, 40x3 4, 45x5, 1, 2, 3 

Called it here. This was good.

The Loads are light and the nights are long

 5/17/24 

in a "circuit"

50 Dumbbell Deads, Kettlebell bullshit, zercher squat complex

50lbDB Deadx1, 2, 3, 4, 5, 1, 2, 3, 4, 4 

KB 10lbx2 sets, 10lb+25lbx2 set, 25lbx3 sets, 20lbx2 sets, 

30lb+10lb +just the 30lbx3 sets 

Zercher sq complex, just the bar (20kg) 

1, 2, 3, 4, 5, 2, 1, 3 

took an hour and 25 minutes, ended with some wrist curls, pull thrus and rope pulley hammer curls

Hack Hack Hack

 6/15/24

lightish day 

Deficit hack DL (25lb plates) 

95x 1c, 2c, 3c, 4c (did the listed reps using a variety of grips 

105x5c, 6c+

Deficit 1 hand barbell deadlift (25lb plates)

95x1, 1 suitcase, 2, 2 suitcase, 3, 3 suitcase, 1+2 suitcase 

105x1, 1S, 2 , 2S 

Leg ext. + Abs 

10kgxa bunch, 15 kgx a bunch, 20kgx a bunch, 30kgx  bunch, 20kgx a bunch 

cable lateral

2.5kgx6, 2+3, 7 1F+2S 

Did 20lb BUP and regular cleans, windmills and double windmills with the 10 & 20 

Bench PU, big pause 

1, 2, 3

Swings & Shoulders

 6/14/2024 

~20:00 of 15 &20 kettlebell swings, bottoms up cleans/cleans and presses, side presses, etc 

swing complex w/ 30lb bell and 20 work as active rest (cleans of all sorts, some presses) 

2 hand-right hand-left hand-2 hand, dead stop style

1, 2, 3, 4, 5 

Buncha incline curls/front raises, incline presses, flies etc 5-15 lbs 

Did some standing too 

then standing curl complex (hammer, supinated, reverse, cross body in any order just get them) 

1, 2, 3, 4 w/ 20lb dumbbells

Ended with 

80lb dumbbell 1 hand deadliftsx1, 2, 3, 4, 5 

super setted with 25lb plate raisex1, 2, 3, 4, 4 

Still feeling things out. 

Didn't get my rice bucket workout yesterday...We'll see about today. I desperately need some yoga/circus/static stretching cool down.

A Return from the land of IRL

 6/13/2024 Woke up at around 6, using 6mg zyn today because of lapsing on smoking this last week and because of availability.

Trying to get better about logging... Spent the last ~week in Pleasant Hill doing not much in the sweltering heat. I did manage some 6lb sledge work, breathing exercises and 4 some odd miles of walking, but otherwise I mostly relaxed. 

Today I did 6lb sledge, grippers up to my filed #1, experimented with strap holds using a 5lb dumbbell and a theraband, some 50lb dumbbell and 32k kg kettlebell grindy/isometric type work. Had 2 cups of half caffeine coffee and a C4 (without beta-alanine) and a 40% THC vape as pre-workout and another cup of half caffeine coffee and more vape after. Total work time here was about 1 hour (60:00) and 19 minutes (19:00).

Followed that up with ~50:00 minutes of climbing stairs doing a squat variant to the bottom stair of each floor, except floor 6 where I did fire escape squats and cossack squats. 

Repsxsets as follows 1x5 sq, 1 coss. sq, 2x5 sq, 2 coss sq, 3x5 sq, 3 cos sq. 

Did some standing on one leg lifting leg to the banister type work, wore work gloves and crawled up and down stairs, ascent and descent style(forwards, backwards, side step, lateral step up, 2 stairs at a time etc) varied and I used the railing as necessary. 

20:00+ contrast shower starting hot and ending by alternating cold and hot. 

Post workout 

"Pressed" Recovery shot- Tart Cherry, Turmeric, Lemon, Beet, Black Pepper 

"Vybes" Blackberry Hibiscus -Hibiscus tea, Water, Blackberry juice, Erythritol, CBD isolate, Malic acid, Stevia, Magnesium, Ground Cinnamon & Clove, 

Muscle Milk 40 g milk protein, 1 g sugar buncha vitamins and minerals 

Store bought quiche in the oven as I type and Vox Machina on the viewing cuboid. 

Hoping to recover a bit and then do ankle weight prehab+10:00 of rice bucket workout stuff before bed but we'll see.  

A good start back even if it's not too flashy.