Confessions of Chest-greasy Lie-man

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

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beefheart
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Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Fri Oct 06, 2017 11:12 pm

Friday 10/06/17
5:40pm Basement

1.) 12Lb Meels 3x
a.) Alt Shield Cast x10L/R
b.) Mills x10L/10R

2.) Pushups 3x 7, Decline Pushups x7, Pushups x7, Decline Pushups x7, Pushups x7

3.) 20:00 Rowing--
L7 7:00 mod,
4x 0:24 max/ 1:00 easy, 0:24 max
7:00 mod

3.) x3, x6, x9, x9 x6, x3
a.) Hindu Squat
b.) Knee Bounce

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 6x 12

contrast shower

8:50pm 40:00 Parlor, Cool Cat, fender
Last edited by beefheart on Sat Oct 07, 2017 10:13 pm, edited 1 time in total.
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

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beefheart
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Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Sat Oct 07, 2017 10:11 pm

Satuday 10/06/17
4:00pm Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x20L/R
b.) Mills x20L/20R

2.) 12Lb Meel Barbarian Squats 5x 20

3.) Pushups 7x 7

4.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

5.) Power Breathing 6x 12

contrast shower

guitar skip day

10/07
6:30pm 25:00 Dano, Fab Flange, Cool Cat, Pignose
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

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beefheart
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Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Tue Oct 10, 2017 1:05 am

Monday 10/09/17
11:45pm 15:00 Office guitar

Basement 5:30pm
1.) Clubs 3x
a.) 5Lb/5lLb Alt Shield Cast x20L/R
b.) 5Lb Mills x20L/20R

2.) Pushups 5x 7, Decline Pushups x7, Pushups x7

3.) 10:00 Rowing--
L8 2:00 mod
4x 0:24 max/ 1:00 easy, 0:24 max,
2:00 easy to mod

4.) 6x 6
a.) Hindu Squat
g.) Knee Bounce

5.)McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 6x 12

contrast shower

8:15pm 15:00 Dreadnought

10/10
3:30pm Guitar lesson
8:05pm 25:00 Dreadnought (changed strings)
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

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beefheart
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Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Thu Oct 12, 2017 12:37 am

Tuesday 10/11/17
5:20pm Basement

1.) 12Lb Meels 3x
a.) Alt Shield Cast x10L/R
b.) Mills x10L/10R

2.) Pushups 3x 7, Decline Pushups x7, Pushups x7, Decline Pushups x7, Pushups x7

3.) 4x 9
a.) Hindu Squat
b.) Knee Bounce

4.) Rowing 35:00
L8 25:00 Steady State
5x 0:30 max/ 0:30 easy
5:00 L7-->L3

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 6x 12

contrast shower

6:50pm 20:00 Sears

10/12
8:40p 40:00 Dreadnought

10/13
i neglected both workout and guitar due to grandparental duties
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

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beefheart
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Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Sat Oct 14, 2017 10:27 pm

Saturday 10/14/17
4:10pm Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x20L/R
b.) Mills x20L/20R

2.) 10:00 Rowing--
L8 2:00 mod
2x 0:40 max/ 2:00 easy, 0:40 max,
2:00 easy to mod

3.) Pushups
a.) 4x 7
b.) Decline 3x 7

4.) 10:00 Rowing--
L8 2:30 mod
2x 0:30 max/ 1:45 easy, 0:30 max,
2:30 easy to mod

5.) Hindu Squats 3x 12

6.) 10:00 Rowing--
L8 3:00 mod
2x 0:20 max/ 1:30 easy, 0:20 max,
3:00 easy to mod

7.) Knee Bounce 3x 12
8.) 10:00 Rowing--
L8 3:30 mod
2x 0:10 max/ 1:15 easy, 0:10 max,
3:30 easy to mod

9.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

8.) Power Breathing 6x 12

contrast shower

5:30pm 35:00 Sears
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

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beefheart
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Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Sun Oct 15, 2017 10:33 pm

Sunday 10/15/17
3:50pm Basement

1.) 12Lb Meels 3x
a.) Alt Shield Cast x10L/R
b.) Mills x10L/10R

2.) Pushups 7x 7

3.) Rowing 45:00--
L3 1:00, L4 2:00, L5 3:00, L6 4:00, L7 5:00;
L8 5:00 mod;
4x 0:20 max/ 0:50 easy, 0:20 max;
5:00 mod;
L7 5:00, L6 4:00, L5 3:00, L4 2:00, L3 1:00;

4.) 2x 18
a.) Hindu Squat
b.) Knee Bounce

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 6x 12

contrast shower

6:40pm 35:00 Dreadnought

10/16
6:40 35:00 Dreadnought
8:05 25:00 Parlor

10/17
Guitar lesson 3:30pm
8:40pm 30:00 Dreadnought
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

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beefheart
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Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Fri Oct 20, 2017 12:04 am

Wednesday 10/18/17
5:50pm Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x10L/R
b.) Mills x10L/10R

2.) Pushups 5x 7, Decline Pushup x7, Pushups x7

3.) Hindu Squat x36

4.) Knee Bounce x36

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 6x 12

contrast shower

8:40pm 35:00 Recording King Cowgirl Parlor
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

User avatar
beefheart
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Posts: 5524
Joined: Mon Jan 03, 2005 5:26 pm

Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Fri Oct 20, 2017 12:11 am

Thursday 10/19/17
11:45am 25:00 Office Nylon-string Harmony

5:15pm Basement
1.) 5Lb Clubs 3x
a.) Alt Shield Cast x10L/R
b.) Mills x10L/10R

2.) 10:00 Rowing--
L8 2:00 mod
2x 0:40 max/ 2:00 easy, 0:40 max,
2:00 easy to mod

3.) Pushups 3x 7, 2x Decline Pushup x7/ Pushup x7

4.) 10:00 Rowing--
L8 2:30 mod
2x 0:30 max/ 1:45 easy, 0:30 max,
2:30 easy to mod

5.) Hindu Squats x 5,5,6,5,6,5,5

6.) 10:00 Rowing--
L8 3:00 mod
2x 0:20 max/ 1:30 easy, 0:20 max,
3:00 easy to mod

7.) Knee Bounce x 5,5,6,5,6,5,5

8.) 10:00 Rowing--
L8 3:30 mod
2x 0:10 max/ 1:15 easy, 0:10 max,
3:30 easy to mod

8.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

9.) Power Breathing 6x 12

contrast shower
Last edited by beefheart on Sat Oct 21, 2017 2:57 am, edited 1 time in total.
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

User avatar
beefheart
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Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Fri Oct 20, 2017 1:25 am

Friday 10/20/17
5:55pm Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x15L/R
b.) Mills x15L/15R

2.) Pushups
a.) 4x 7
b.) Decline 3x 7

3.) x6,x6,x7,x7,x6,x5
a.) Hindu Squats
b.) Push-up Position Jumpbacks

4.) 15:00 Rowing--
L8 5:00 mod;
4X 0:20 max/0:50 easy, 0:20 max;
5:00 mod

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 6x 12

contrast shower

cleaned up and changed strings cowgirl guitar, so that counts

10/21
Saturday shit, no guitar, no workout
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

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beefheart
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Joined: Mon Jan 03, 2005 5:26 pm

Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Mon Oct 23, 2017 1:20 am

Sunday 10/22/17
Basement4:10PM

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x10L/R
b.) Mills x10L/10R

2.) 10:00 Rowing--
L8 2:00 mod
2x 0:40 max/ 2:00 easy, 0:40 max,
2:00 easy to mod

3.) Pushups 3x 7, 2x Decline Pushup x7/ Pushup x7

4.) 10:00 Rowing--
L8 2:07 mod
2x 0:30 max/ 2:08 easy, 0:30 max,
2:07 easy to mod

5.) Hindu Squats x 7,8,7,8,7

6.) 10:00 Rowing--
L8 2:15 mod
2x 0:20 max/ 2:15 easy, 0:20 max,
2:15 easy to mod

7.) Knee Bounce x 7,8,7,8,7

8.) 10:00 Rowing--
L8 2:22 mod
2x 0:10 max/ 2:23 easy, 0:10 max,
2:22 easy to mod

8.) Power Breathing 6x 12

9.) 10:00 Rowing--
L8 10:00 mod

10.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

contrast shower

7:35pm 50:00 Cowgirl guitar
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

User avatar
beefheart
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Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Tue Oct 24, 2017 12:17 am

Monday 10/23/17
5:20pm Basement

1.) 5Lb Meels 3x
a.) Alt Shield Cast x18L/R
b.) Mills x18L/18R

2.) Pushups 7x 7

3.) x9, x10,x10,x8
a.) Hindu Squat
b.) Pushup Position Kickback

4.) Rowing 20:00
L8 7:00 mod
4x 0:24 max/ 1:00 easy, 0:24 max,
7:00 easy to mod

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 6x 12

contrast shower

6:050pm 15:00 Dreadnought

10/24
3:30pm Lesson of guitar
8:25pm 30:00 Parlor
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

User avatar
beefheart
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Posts: 5524
Joined: Mon Jan 03, 2005 5:26 pm

Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Thu Oct 26, 2017 1:36 am

Wednesday 10/25/17
5:50pm Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x20L/R
b.) Mills x20L/20R

2.) Pushups 5x 7, Decline Pushup x7, Pushups x7

3.) x10, 3x 9
a.) Hindu Squat
b.) Jump Back

4.) 15:00 Rowing--
L8 5:00 mod;
4X 0:20 max/0:50 easy, 0:20 max;
5:00 mod

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 6x 12

contrast shower

8:55pm 35:00 parlor
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

User avatar
beefheart
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Posts: 5524
Joined: Mon Jan 03, 2005 5:26 pm

Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Thu Oct 26, 2017 11:30 pm

Thursday 10/2617
Fell and bashed my leftknee on hard wood floor last night, no knee bending today, can walk OK but steps hurt up and down, as does changing position

5:15pm Basement
1.) 5Lb Clubs 3x
a.) Alt Shield Cast x20L/R
b.) Mills x20L/20R

2.) 12Lb/12Lb Meels Chest high cast 3x10

3.) Pushups 3x 7, 2x Decline Pushup x7/ Pushup x7

4.) Side bends 16Kg 3x 10L/10R

5.) McGill Routine -- Camel-cat, Curl-up, (no Side Plank as these are elbow and knee planks,) Bird-dog

6.) Power Breathing 6x 12

8:35pm 35:00 Dreadnoght

10/27
still resting knee
8:50pm 40:00 parlor
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

User avatar
beefheart
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Posts: 5524
Joined: Mon Jan 03, 2005 5:26 pm

Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Sat Oct 28, 2017 8:19 pm

Saturday 10/28/2017
2:00pm Basement
Sitill avoiding knee bending and impact

1.) 12 Lb Meels 3x
a.) Alt Shield Cast x10L/R
b.) Mill x10L/10R
c.) Clean to Order x10L/R
d.) Armpit cast x10L/R

2.) Pushups
a.) 4x 7
b.) Decline 3x 7

4.) McGill Routine (light version) -- Camel-cat, Curl-up, Side Plank, Bird-dog

5.) Power Breathing 6x 12

6.) contrast shower

2:40pm 30:00 Cowgirl
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

User avatar
beefheart
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Posts: 5524
Joined: Mon Jan 03, 2005 5:26 pm

Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Mon Oct 30, 2017 12:41 am

Sunday 10/29/2017
3:30pm Basement
avoiding knee impact

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x20L/R
b.) Mill x20L/20R
c.) Clean to Order x20L/R
d.) Armpit cast x20L/R

2.) Pushups
x7, Decline x7, x7, Decline 3x 7, x7

3.) 10:00 Rowing--
L5 2:00 easy,
2x L8 0:30 hard/L5 2:15 easy, L8 0:30 Hard
L5 2:00 easy

4.) McGill Routine (abrev version) -- Camel-cat, Curl-up, Side Plank, Bird-dog

5.) Power Breathing 6x 12

contrast shower

7:50pm 40:00 parlor

10/30
8:25pm 45:00 parlor

10/31
3:30pm guitar lesson
post-kinkling
8:40pm 20:00 parlor

OCT workout 19/31 61.3%, YTD workout 190/304 62.5%
Oct guitar 27/31 87.1%, YTD 256/304 84.2%
Last edited by beefheart on Thu Nov 02, 2017 11:26 pm, edited 1 time in total.
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

User avatar
beefheart
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Posts: 5524
Joined: Mon Jan 03, 2005 5:26 pm

Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Thu Nov 02, 2017 11:25 pm

Wednesday 11/01/2017
5:40pm Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x20L/R
b.) Mill x20L/20R
c.) Clean to Order x20L/R
d.) Armpit cast x20L/R

2.) Pushups
Decline 2x 7, x7, Decline 3x 7, x7

3.) 15:00 Rowing--
L8 5:00 mod;
4X 0:20 max/0:50 easy, 0:20 max;
5:00 mod

5.) Hindu Squats 5x 5

4.) Knee Bounce 5x 5

6.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

7.) Power Breathing 5x 15

contrast shower

guitar skip day
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

User avatar
beefheart
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Posts: 5524
Joined: Mon Jan 03, 2005 5:26 pm

Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Fri Nov 03, 2017 12:00 am

Thursday 11/02/2017
5:15pm Basement

1.) 12 Lb Meels 3x
a.) Alt Shield Cast x10L/R
b.) Mill x10L/10R

2.) Pushups 7x 7

3.) Rowing 30:00
L7 Steady State

4.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

5.) Power Breathing 5x 15

6.) contrast shower

9:10pm cowgirl 40:00
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

User avatar
beefheart
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Posts: 5524
Joined: Mon Jan 03, 2005 5:26 pm

Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Fri Nov 03, 2017 10:41 pm

Friday 11/03/2017
2:40pm Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x20L/R
b.) Mill x20L/20R
c.) Clean to Order x20L/R
d.) Armpit cast x20L/R

2.) Pushups
Decline 2x 7, x7, Decline 3x 7, x7

3.) Hindu Squats 5x 5

4.) Jump Backs 5x 5

5.) Knee Bounce 5x 5

6.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

7.) Power Breathing 5x 15

contrast shower

5:50pm 30:00 cowgirl short scale
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

User avatar
beefheart
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Posts: 5524
Joined: Mon Jan 03, 2005 5:26 pm

Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Sat Nov 04, 2017 11:22 pm

Saturday 11/04/2017
3:30pm Basement

1.) 12 Lb Meels 3x
a.) Alt Shield Cast x10L/R
b.) Mill x10L/10R

2.) Pushups
x7, Decline x7, 3x7, Decline x7, x7

3.) Rowing 45:00--
L3 1:00, L4 2:00, L5 3:00, L6 4:00, L7 5:00;
L8 5:00 mod;
4x 0:20 max/ 0:50 easy, 0:20 max;
5:00 mod;
L7 5:00, L6 4:00, L5 3:00, L4 2:00, L3 1:00

4.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

5.) Power Breathing 5x 15

6.) contrast shower

5:10pm Sears 25:00
6:50pm dreadnought 25:00
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

User avatar
beefheart
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Posts: 5524
Joined: Mon Jan 03, 2005 5:26 pm

Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Sun Nov 05, 2017 11:46 pm

Sunday 11/05/17
Basement 3:30PM

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x20L/R
b.) Mills x20L/20R

2.) 10:00 Rowing--
L8 10:00 mod

3.) Pushups 3x 7, 2x Decline Pushup x7/ Pushup x7

4.) 10:00 Rowing--
L8 2:22 mod
2x 0:10 max/ 2:23 easy, 0:10 max,
2:22 easy to mod

5.) Hindu Squats 5x 5

6.) 10:00 Rowing--
L8 2:15 mod
2x 0:20 max/ 2:15 easy, 0:20 max,
2:15 easy to mod

7.) Jumpback 5x 5

8.) 10:00 Rowing--
L8 2:07 mod
2x 0:30 max/ 2:08 easy, 0:30 max,
2:07 easy to mod

9.) Knee Bounce 5x 5

10.) 10:00 Rowing--
L8 2:00 mod
2x 0:40 max/ 2:00 easy, 0:40 max,
2:00 easy to mod

11.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

12.) Power breathing 5x 15

contrast shower

guitar skip day

11/06
Guitar lesson 4:00pm
7:10pm 25:00 Takamine Parlor

11/07 and 11/08
40:00 with Dano and Pignose, starting about 8:30pm
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

User avatar
beefheart
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Posts: 5524
Joined: Mon Jan 03, 2005 5:26 pm

Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Fri Nov 10, 2017 2:25 am

Thursday 11/09/2017
5:30pm Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x20L/R
b.) Mill x20L/20R
c.) Clean to Order x20L/R
d.) Armpit cast x20L/R

2.) Pushups
x7, Decline x7, x7, Decline 3x 7, x7

3.) 15:00 Rowing--
L8 5:00 mod;
4X 0:20 max/0:50 easy, 0:20 max;
5:00 mod

4.) 5x 5
a.) Hindoo Squat
b.) Jumpbacks
c.) Knee bounce

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 5x 15

contrast shower

5:30pm 15:00 Cowboy
8:40pm 30:00 Dano, Pignose

11/10
No guitar, no workout, unscheduled grandparenting as daughter-in-law's mother in hospital
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

User avatar
beefheart
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Posts: 5524
Joined: Mon Jan 03, 2005 5:26 pm

Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Sun Nov 12, 2017 2:45 am

Saturday 11/11/17
2:40pm Basement

1.) 5Lb Meels 3x
a.) Alt Shield Cast x18L/R
b.) Mills x18L/18R

2.) Pushups
Decline 2x 7, x7, Decline 3x 7, x7

3.) Rowing 30:00--
L8 12:00 mod
4x 0:24 max/ 1:00 easy, 0:24 max,
12:00 easy to mod

4.) 4x 7
a.) Hindu Squat
b.) Pushup Position Kickback
c.) Knee Bounce

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 6x 12

contrast shower

5:40pm 40:00 Parlor

Unhappy Veteran's Day for my son-law (Master Sgt. USAF retired) as his mother passed away,
not to be confused with son's mother in law who is still in hospital.
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

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beefheart
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Posts: 5524
Joined: Mon Jan 03, 2005 5:26 pm

Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Sun Nov 12, 2017 11:21 pm

Sunday 11/12/17
Basement 2:10PM

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x10L/R
b.) Mills x10L/20R

2.) 10:00 Rowing--
L8 2:00 mod
2x 0:40 max/ 2:00 easy, 0:40 max,
2:00 easy to mod

3.) Pushups Decline Pushup 6x7, Pushup x7

4.) 10:00 Rowing--
L8 2:07 mod
2x 0:30 max/ 2:08 easy, 0:30 max,
2:07 easy to mod

5.) Hindu Squats 4x 7

6.) 10:00 Rowing--
L8 2:15 mod
2x 0:20 max/ 2:15 easy, 0:20 max,
2:15 easy to mod

7.) Jumpback 4x 7

8.) 10:00 Rowing--
L8 2:22 mod
2x 0:10 max/ 2:23 easy, 0:10 max,
2:22 easy to mod

9.) Knee Bounce 4x 7

10.) 10:00 Rowing--
L8 10:00 mod

11.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

12.) Power breathing 5x 15

contrast shower

6:30pm 45:00 parlor

11/13 4:00pm Guitar Lesson
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

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beefheart
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Posts: 5524
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Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Wed Nov 15, 2017 1:21 am

Tuesday 11/14/2017
5:30pm Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x20L/R
b.) Mill x20L/20R

2.) Pushups
7x 7

3.) 4x 7
a.) Hindoo Squat
b.) Jumpbacks
c.) Knee bounce

4.) 15:00 Rowing--
L8 5:00 mod;
4X 0:20 max/0:50 easy, 0:20 max;
5:00 mod

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 5x 15

contrast shower

8:40pm 40:00 Parlor
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

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beefheart
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Re: Confessions of Chest-greasy Lie-man

Post by beefheart » Thu Nov 16, 2017 2:23 am

Wednesday 11/15/2017
5:30pm Basement

1.) 12Lb Meels 3x
a.) Alt Shield Cast x10L/R
b.) Mill x10L/10R

2.) Pushups
5x 7, Decline x7, x7

3.) 4x 7
a.) Hindu Squat
b.) Jumpbacks
c.) Knee bounce

4.) 20:00 Rowing--
L8 7:00 mod
4x 0:24 max/ 1:00 easy, 0:24 max,
7:00 easy to mod

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 5x 15

contrast shower

8:35pm 35:00 Parlor

11/16
8:40 40:00 parlor
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

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