Steroids, Strippers, and Strip Mall Ninjas

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

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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Tue Mar 14, 2017 1:57 am

week of 3/13

M: BP 185x5,5,5,4,3 + cable rows; OHP 95x8, 115x6, 135x1 (puss) w. 3 push press + Lawnmower row 60x10 (rows were easy); curls, pushdowns
T: Squat 135x5,5 225x5, 315x3, 335x1, 355x1,1,1, 315x7; DB RDL 90s x 8x3; jump rope 3 or 4 rounds
W: Ride SS, 10.7 miles 1425 ft
R: Off?
F: Off?
S: Ride SS, 12 miles 1955 ft
S: Off

Pretty happy with the squats
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Tue Mar 21, 2017 3:11 am

week of 3/20/17

M: BP 185x5x5 (last rep of sets 4 and 5 was a little ugly) + DB Row 90lb; OHP 95x10, 115x6, 135x2, 135x1 (added some push presses+push jerks w/ 135 after press fail) + Cable Rows; curls
T: OFF
W: Squat 275x2x9 + 275x8. This took maybe 15 minutes, very little rest. quick reps. RDLs @ 90s x 8; 3 rounds 10 pushups, birddogs, deadbugs.
R:
F:
S:
S:

right knee bothering me a little on Weds so I took it easy on the skwats.
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Wed Jun 07, 2017 12:04 am

Goddamn i'm fuckin terrible at keeping up this log for the last couple years... week of 6/5/17

I need a training plan that allows me to fuck off any day of the week and shred some gnar. I can't be sore from squatting or pulling and it's random days I get outta work early enough to ride so tough to plan around. I figured that I need a daily full body plan so missed days don't fuck up a work/rest bodypart split. I remembered that Dan John had the perfect solution from way back when... I'm on the original 40 day big 5 or whatever he calls it. Modifying a tiny bit. All exercises 2 sets of 5 reps shooting for 4 days / week.

M1: BP 165x5x2; Cable Row 80x5x2; Dead 225x5x2; Goblet squat 90x5x2; KB Swings 35x100 (25R, 25L, 25R, 25L too light) did a bunch of abs at the end... will move them to warmup and do one "heavy" ab set going forward
T2: warmup: roll/stretch/halos/windmills/pushups/birddog/deadbug BP: 165, Cable Row 72.5; Dead 225, Goblet 100, KBSw 2-35s x 35; Hanging Leg Raise x 5
W3: warmup + BP 165; Row 80, 72.5, dead 225; goblet 100, KBS 2x35s x 40; HLR; curls
R: shred 16.7 miles, 2500 ft single speed
F4: bp 165, dead 225, goblet 100, row 72.5, KBS 2x35, HLRx5
S: Ride SS 15.4m, 2450 ft
S: Ride SS 18.4m, 3100 ft

*Tuesday felt good. This is a solid, quick workout. Let's put it too the test. Will reevaluate weights after 5 workouts. Will increase swings as necessary. Throwing in curls at the end when motivated by the scenery near the dumb bells.
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Tue Jun 13, 2017 1:50 am

Week of 6/12

M5: bp 165, dead 275, goblet 100, row 80, KBS 2-35lbx45, HLRx5
T6: bp 165, dead 275, goblet 100, row 80, KBS 2-35x45, HLRx5
W: Ride 11m, 1200ft
R: off sleep
F7: bp 165, dead 275, row 80,72.5, goblet 100, KBS 2-30x50 + snatch 30lb 20/20/20/20/10/10
S: Ride 11.2, 1950
S: off, Father's Day



Tuesday - BP still feelin a little heavy. Think my dl form is coming back, goblets felt good, swings are a pita w/ 2 kettlebells and short legs. HLR are done very strict but still very tough to even get 5 good reps, gettin better tho. think my body is still getting used to going full-body every day.
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Wed Jun 21, 2017 11:52 pm

week of 6/19

M8: bp 165, dl 275, goblet 100, row 80, kbs 2-30x50, hlr
T9: bp 165, dl 275, goblet 100, row 80, suitcase carry 75x2 rounds, hlr
W10: bp 170, dl 275, goblet 100, row 72.5 (8), KBS 2-35x50, hlr
R: driving range
F: Ride SS 9.2 m, 1780 ft - short, hot.
S: walked 18 holes; first time golfing in about 11 mos.
S: Off - feeling the golf swing in lower back.

being consistent w/ the rolling and stretching is definitely helping. i'm getting some releases and T spine feels better.

Warmup is roll and stretch then halo/windmill, pushups, birddog/deadbug, hip hinge + lunge to sides; 2 rounds. I'm not doing any warm up set of the main exercises. I think that I should probably start at least for BP and DL when I go to 175 and 315.
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Tue Jun 27, 2017 4:17 am

Wedk of 6/26

M11: dead 275,315; bp 170; goblet 100, row 80,72.5; kbs 2-35s x 50? 5 hlr
T12: bp170, dead 315, goblet 100, row 80,72.5, kbs 2-35x50,hlr
W13; w wife. Bp170, rdl 90s, row 80,72.5 goblet 100t, hlr
Ride: SS 14.7 m, 2500 ft
F14: wife again, bp 175, dead 275,315, goblet 100, row 80,72.5, HLR, 20 burpees.
S: ride SS 11.2, 1800 ft. Lotta hiking
S: hike 4.5 miles 800 ft, kid on back, nice morning sweat.
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Tue Jul 04, 2017 4:07 am

Week of 7/3

M15: bp 175, dead 315, row 72.5 8reps, goblet 100, HLRskipped swings for beer, curls
T off for America
W16: bp 175,dead 315, goblet 100, row 72.5, kbs 2-30x70,HLR
R17: bp 175, dead 315, Goblet 100, row 80, HLR, 20 burpee
F18: bp 175,dead 315, gob 100, row 80,kbs 2-35x50, HLR
S/S Off - no bike, busy w. kid
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Wed Jul 12, 2017 2:55 am

week of 7/10

M: Off
T19: DL 315, Goblet 100, Row 80, 72.5, BP 175, KBS 2-30sX50


Pretty sure I lifted a few times this week and/or rode my bike... not sure though.
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Wed Aug 09, 2017 1:29 am

well... that's an epic collapse.

got caught up with life shit and basically haven't lifted since July 16th. Was making good progress up to then too. 1 week of work travel, 1 week of watching the kid after work, 1 week of personal travel. I did some hiking and biking but that's it.

Was back at it on 8/7, probably should stop counting the DJ workouts.

M: Dead 225x5, 275x5, 325x5, Goblet 100x5x2, cable row 72.5x5,8, BP 135x5, 155x5, 175x5, KB snatch 10/10, swing 60, snatch 10/10 35 lbs.
T: off
W:BP 135,165,180; goblet 100x5,5; dead 225,275,325; row 72.5x8,8; kbs 35x70(?), HLR 5,5
R:
F:
S:
S:
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Sat Apr 20, 2019 5:27 am

I'm back, will see if I can keep this up. It's been 5 years since I blew the disc's in my neck, my son is now 3, I've got another otw, and I'm back on the east coast. Lot of life changes. I'm still riding and getting to the gym at work a few times a week if I'm lucky. Been drinking too often and I've gotten soft.

Today
25 miles, 1200 ft road ride in a group of four. 17.3mph avg.

Headed to Pisgah in a few weeks for a boys trip. I'm going to ride black mtn one day and we'll hike a bit, hopefully. Need to make sure I am in decent riding shape. There are no hills here like in LA and I'm a bit scared of climbing in Pisgah.
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Mon Apr 22, 2019 9:33 pm

Easter
50 pushups
Run 1.25 miles at 7:17 per mile, sprint/walk back to house
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Mon Apr 22, 2019 9:37 pm

Week of 4/22/19

M: BP 185x8,6,5; DB rows 100x8; Birddog/deadbug; Row 5k 19:47.6. Pretty happy w row time, it took a lot out of me.
T: BP 135x10x10, curls, goblet squats, plank
W: off
R: squat up to 305X5, DBBP pyramid, curls
F: barbell complex 3 rds, 135x5: Pendlay row, power clean, pushpress, hbbs, snatch grip rdl; SGRDL 225x5,5 + abs + curls; kb swing 24kgx50; Row 1500 easy pace low stroke rate
S: ride, Strava sucks. I rode for 90 mins or so, some small hills. Eastern Mass is killing my climbing
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Tue Apr 30, 2019 12:15 am

Week of 4/29/19

M: walk and pushups (no time for gym today)
T off
W off
R: ride 16.5/2800... This was a killer. I cramped up on the last climb and had to stop a couple times otw up. Then needed 4 breaks otw down. Don't think this would have happened if I was still riding and climbing as much as I was in LA. Tangible loss of capacity from Winter/Mass riding.
F: hike 7/1700, was rough after ride yest
S: 10x10 pushups
S: off
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Tue May 07, 2019 11:45 am

Week of 5/6
M off
T: morning road ride 22/1100
W: quick gym... 5 rounds BP 185x5, row 250m; farmers walk w 60s 1:35 (more grip work than anything)
R: off
F: off
S: yardwork
S: off mother's day
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Tue May 14, 2019 12:06 am

Week 5/13/19

M: roll and stretch, BP 185x5x5 + row 80x8, 50 kb swings @24kg, played with 18kg clean, press, snatch for a couple mins; then 3x500m row: 147.3, 148.7, 1:50
T: Squat 225x5x5 + DBBPx10x5 (65s/60s); 2 Rounds: HLRx5 + RDL225x5 + deadbugx10/10 + DB Pendlay row 95x5/5; Run 1 mile treadmill 7:53 pace (yuck)
W: off
R: off
F: bunch of mob and stretching, lat pull downs + BP: 135x10,155x8, 185x6, 195x4, 205x2, 225x1; curls.
S: ride mtb 5 miles lol. Thus group doesn't do a lot of pedaling but they are fun and we ride some gnarly shit.
S: softball game, I'm an old fuck.
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Thu May 23, 2019 1:18 am

Week of 5/20
M off work meeting prep
T off NYC for the day
W BP @185: 8,7,7,6 + DB lawn row @95x5 + bd/db; Row 1000 easy, row 1000 3:32 mehhhh
R: off
F:off
S: ride 10/1500 at Blue Hills. not a bad spot. Lots of chunk
S: yardwork, I'm counting it. Pulled weeds and rebuilt a bit of rock wall.
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Thu May 30, 2019 3:55 am

Week of 3/27/19

M off
T BP 185x5x5 + lawn row 95x8/8, abs,
W stationary bike 16 mins, incline DBBP 50s x 10 + pull-ups x 3 - 5 + curls 30sx8
R off
F
S yardwork
S Softball, digging rocks, building wall
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Tue Jun 04, 2019 3:17 am

week of 6/3

M: BP 135x10, 185x8, 205x3, 225x1,1,1 + T Bar rows 140 on bar; abs, RDL 100s x 8 + Goblet squat 100x10.
T: quick session - BP 60sx10x7 + lat pull down + curls, Hollow hold, jump rope
W off
R off
F no 185x5,5,5,5,6 + BO Row 100x5/5; barbell complexes... Then later Ride MTB 7/780
S: ride gravel 13/700
S: old man softball, dug a decent sized stump out w mattoc

225 went easy the first single, not bad the second, struggled a little on the third. I'm happy, I need to keep getting reps in and not get too concerned with heavy weights. I think the pyramids have worked in the past as have the 531-style max reps last set. Will focus on those protocols
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Tue Jun 11, 2019 7:45 am

Week beg 6/10/19

M: abs pushup warmup; BP 185x5x2 + lawn row 100x5,5; squat 225,275x5, RDL 100sx5,5 + curls
T: first ever gym "class" at Everybody Fights Boston. Warm up then 10 rounds 3 minutes on 30 secs off.
W off
R off
F EBF bagsxbody, rest only given every 3 rounds this time
S yardwork (5 or 6 hours)
S Father's Day



EBF - 3 min rounds generally broken up as 1 min heavy bag working a specific combo each round, 30 secs calisthenics x 2. Calisthenics included pushups, burpees w double plank or double pushup, squat/lunge jumps, ab work, etc. This slaughtered me. Luckily I was able to realize how bad it was gonna be and ease off the bag after a few rds so I made it through strong. Also realized how lazy I've become in the gym.
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Fri Jun 21, 2019 3:20 am

Week of 6/17
M EBF Train 360 class 12 3 min rds, of bw, bags, light weight, etc
T full warm up; BP 185x5,5 squat 275x5,5, sn grip rdl 225x5,5 DB row 90x5RL,5RL; Row 4x500
W off
R off
F road ride 15m/700 ft
S yardwork - building the rock wall
S: Am softball, then ride mtb 10/500
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Thu Jun 27, 2019 11:35 am

Week 6/24
M EBF BagsXbody
T off
W squat work up to 305x5 high bar, some high box squats at 385 or so? BP 70sx8x5, 2 rds: renegade rows + kbs + battle ropes
R EBF BagsXbody 8 rounds, had to jump early for a work call
F off
S golf riding
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Mon Jul 01, 2019 6:40 pm

Week of 7/1/19

M EBF trainX360
T stretch roll, BP 185x5x5 + lay pull down + abs ; KBS 24 kg x 93
W road ride 32/1500 hot!
R off 4th of July
F yardwork am... Planned on riding / working out... Wife went into labor at 2pm. Baby boy born at 740 pm. #2 for me!
S off hospital
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Thu Jul 11, 2019 11:23 pm

Week of 7/8

M 5 rds yard workout kbs, lunges, goblet, burpees, pushups, high low plank, suitcase carry,
T off
W ride road 24/1000 ft abg 17.9mph
R off
F everybody fights BAGSxBODY 10 3 min rounds, 3o secs rest... In reality: 5 - 6.5 minute rds w 30 secs rest.
S ride - mixed mostly road - 20/1100
S OFF (?)
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Re: Steroids, Strippers, and Strip Mall Ninjas

Post by Fuzzy Dunlop » Fri Jul 19, 2019 11:04 pm

Wee of 7/15

M: Off
T: road ride 17/750 quick pace 18.4 MPH avg.
W: EBF - trainX360
R: EBF bagsXbody
F: EBF bagsXbody
S:
S:

NEED MY MOUNTAIN BIKES BACK!!!!!!!
Ed Zachary wrote:Best meat rub ever is Jergen's.

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