Revenge of the Cyst

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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The Ginger Beard Man
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Re: Revenge of the Cyst

Post by The Ginger Beard Man » Sat Mar 02, 2019 5:50 pm

Testing.
Can I post?
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
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Re: Revenge of the Cyst

Post by The Ginger Beard Man » Sat Mar 02, 2019 6:00 pm

Was just prevented from posting twice. Just trying to say goodbye and thank you.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

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nafod
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Re: Revenge of the Cyst

Post by nafod » Sun Mar 03, 2019 12:45 am

What do you post from? My phone sucks, computer sucks, iPad is ok.
Don’t believe everything you think.

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Mickey O'neil
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Re: Revenge of the Cyst

Post by Mickey O'neil » Sun Mar 03, 2019 1:12 am

I haven't had any problems lately. I always post from a computer.

The Ginger Beard Man
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Re: Revenge of the Cyst

Post by The Ginger Beard Man » Fri Jan 03, 2020 7:56 pm

Friday 1/3/2020
Let’s try again on the fancy new platform...

Since my last post, I wound seeing my surgeon again and being sent for physical therapy. I was favoring my leg even on bodyweight squats, and had no idea. Training got stripped down, and eventually built back up. I’m doing some single leg squats and single leg presses with a strap on my upper leg for blood flow restriction. It seem s to be working.

In the fall, I started a template of sorts where I did four basic days of training. Work got busy at the end of the year and I got away from it. But moving ahead, training will look something like this:

1. Leg day built around trap bar deadlift, get in some single leg blood flow restriction, and do some upper back
2. Press, mainly incline press with an axle; some arms and upper back
3. Cardio day, 5k, sometimes longer, on a ski erg; usually preceded by chin ups and maybe dips
4. Odd objects and carries; sandbags, sleds, farmers carries
5. Repeat one of these, probably the cardio day most of the time

Thursday 1/2
PT/warmup
TBDL: 190x8, 278x8, 328x6, 348x6, 358x6, 348x2x6
Bent row: 135x10, 155x8, 175x4x8
Shrugs: 175x3x10
Swings: 100x7x20
Stretch

Friday 1/3
Axle incline press: 30x2x8, 80x8, 120x8, 140x6, 160x6, 170x4x6
Alternating with incline dumbbell row: 60s x7x8
One arm dumbbell bench: 75x3x6
Axle curls: 70x4x8
Facepulls: lots
Stretch
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Sat Jan 04, 2020 7:15 pm

Saturday 1/4
Chin ups: 7x7
Dips: 5x7
Ski erg: 30 minutes, 6467m
Stretch
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Mon Jan 06, 2020 7:15 pm

Monday 1/6
Axle incline press: 35x2x8, 85x8, 125x8, 165x8, 175x6, 185x6, 195x4, 175x6, 195x4, 175x6
Alternating w/Incline dumbbell row: 60s x9x8
Axle curls: 75x3x8
Facepulls , Stretch
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Tue Jan 07, 2020 8:09 pm

Tuesday 1/7
Bike, foam roller, lacrosse ball, bands, single leg squats
TGU: 12kg x5/5
Chin ups: 5x7
Ski erg: 5k in 22:33
-I’m hoping maybe Turkish get ups give me a little more confidence in my knee.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Wed Jan 08, 2020 9:12 pm

Wednesday 1/8
Bike, foam roller, seated calf raise, calf stretch, bands
TBDL: 190x8, 278x8, 322x6, 344x5x6
Single leg press (bfr)
Bent row: 135x10, 155x8, 175x8, 185x4x6
Swings: 150x10x10
Standing hamstring curls: 2x8 (cable stack)
Stretch
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Thu Jan 09, 2020 11:02 pm

Thursday 1/9
Bike, seated calf raise, calf stretch, foam roller, bands
TGU: 35x5/5
165lb sandbag: clean room shoulder, 10x each side, pick and 50’ carry x10
Farmers carry: 50’ x125x4, 145x4, 175x4
Stretch
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Sat Jan 11, 2020 6:14 am

Friday 1/10
Chin ups: 2/4/6/8, 2/4/6/8, 2/4/6
Ski erg: 5k in 22:41
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Sun Jan 12, 2020 6:37 pm

Saturday 1/11
Incline axle press: 35x2x8, 85x8, 125x8, 155x6, 175x5x6
Alternating w/incline dumbbell row: 60s x8x8
One arm dumbbell bench: 75x4x6
Hammer curls: 30x3x8
Facepulls: 7x15
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Mon Jan 13, 2020 10:51 pm

Monday 1/13
Bike, seated calf raise, calf stretch, foam roller, lacrosse ball, bands
Step ups: 25lbs, 28:30
Peterson step up: 3x10/10
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Tue Jan 14, 2020 10:10 pm

Tuesday 1/14
Axle incline press: 30x8, 80x8, 120x8, 150x6, 170x6, 180x6, 190x6, 200x4, 170x2x6
Alternating w/incline dumbbell row: 60s x8x8
Weighted dips: 25x3x6
Bent row: 135x8, 165x8, 185x4x6
Bent raise: 20s x3x10
Abs
Stretch
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Thu Jan 16, 2020 4:32 am

Wednesday 1/15
Foam roller, lacrosse ball, TKEs
TGU: 35x3/3, 44x5/5
Chin ups: 7x7
Ski erg: 10k in 46:07
Stretch
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Fri Jan 17, 2020 12:04 am

Thursday 1/16
PT/warmup
TBDL: 190x8, 278x8, 322x5x6
Hip belt squat: 90x8, 180x8, 230x5x6
Seated cable row: 7x15
Standing hamstring curls, abs
Stretch
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Fri Jan 17, 2020 8:28 pm

Friday 1/17

Bike, foam roller, lacrosse ball, TKEs
35lb kettlebell: swings 10/10, cleans 10/10, c&press 10/10
44lb kettlebell: same
50lb kettlebell: C&P: 6x5/5
Chin ups: 7x7
Facepulls
Stretch
-Quick workout today before training clients.
-Knee is really bothering me the last few days. Swollen, tendinitis acting up.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Sun Jan 19, 2020 5:56 am

Saturday 1/18
Bike, seated calf raise, calf stretch, foam roller, lacrosse ball, TKEs
Sandbag cleans: 115, 165, a few each, tried pressing the 115 but struggled with technique
Swings: 100x20x15
Stretch
-Wanted to take it easy on my knee but still do something.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Mon Jan 20, 2020 7:59 pm

Monday 1/20
Bands (TKEs, pull aparts, press downs)
Chin ups: 4x2/4/6, 4x2/4
Dips: 4x2/4/6, 2x2/4
Ski erg: 5k in 22:28
Stretch
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Mon Feb 10, 2020 7:19 pm

Monday 2/10
Last few weeks the work schedule at the restaurant was shitty, and I cut back to some easy kettlebell, chin up, and ski erg shit.
Back to work today with a tweaked template

Bike, foam roller, lacrosse ball, seated calf raise, TKEs
TBDL: 190x8, 278x8, 322x5x6
Axle incline press: 35x8, 85x8, 125x5, 155x3, 175x1/2/3, 1/2/3, 1/2/3
Chins: 5x7, 3x5
Facepulls: 7x15
Stretch
-Easing back in. I might repeat the press ladder as that felt heavier than I expected after the back off.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Tue Feb 11, 2020 10:17 pm

Tuesday 2/11
PT drills, TGU: 44x5/5, single leg presses
Ski erg: 5k in 21:57
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Wed Feb 12, 2020 11:27 pm

Wednesday 2/12
Warm up
Farmers carry: 50’ x100x4, 125x4, 155x4, 175x4
Swings: 100x5x20, 5x15, 5x10
Stretch
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Thu Feb 13, 2020 9:23 pm

Thursday 2/13
Warmup
RDL: 45x2x8, 95x8, 135x8, 185x8, 205x3x8
Incline axle press: 35x8, 85x8, 125x5, 155x3, 175x1/2/3, 1/2/3, 1/2/3
Bent row: 135x8, 155x8, 165x8, 175x8, 185x3x6
Stretch
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Fri Feb 14, 2020 6:51 pm

Friday 2/14
Foam roller, lacrosse ball
Ski erg: 5k in 22:01
Stretch
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4376
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Revenge of the Cyst

Post by The Ginger Beard Man » Tue Feb 18, 2020 7:42 pm

Monday 2/17
PT stuff including single leg press with blood flow restriction
Ski erg: 5k in 22:15
Stretch
-Altered the schedule a bit (from lifting) for several reasons, including the fact that I couldn’t straighten my leg Sunday morning and then limped through work last night.
Graston tool arrived last night; it never occurred to me that i could do that to myself.
I’ve used it twice already. Probably looking at using it each morning and each night.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

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