IGX "...overflowing with foulmouthed ignorance."

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PostPosted: Tue Mar 14, 2017 1:57 am 
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Joined: Sun Oct 05, 2008 6:38 pm
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Location: Hub
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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PostPosted: Tue Mar 21, 2017 3:11 am 
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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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PostPosted: Wed Jun 07, 2017 12:04 am 
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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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PostPosted: Tue Jun 13, 2017 1:50 am 
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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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Best meat rub ever is Jergen's.


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PostPosted: Wed Jun 21, 2017 11:52 pm 
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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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Best meat rub ever is Jergen's.


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PostPosted: Tue Jun 27, 2017 4:17 am 
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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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Best meat rub ever is Jergen's.


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PostPosted: Tue Jul 04, 2017 4:07 am 
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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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Best meat rub ever is Jergen's.


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PostPosted: Wed Jul 12, 2017 2:55 am 
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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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Best meat rub ever is Jergen's.


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PostPosted: Wed Aug 09, 2017 1:29 am 
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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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Best meat rub ever is Jergen's.


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