Half fat and half skinny...

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

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The Venerable Bogatir X
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Half fat and half skinny...

Post by The Venerable Bogatir X » Fri Aug 08, 2014 1:21 am

Robust threads on baking soda made me realize how much I miss this place.

Behold, my training log for the remainder of the year!

8.7.14/Thursday (1)

AM:
Eliptical Thing for about 20 minutes & Gunz for around 40 minutes. I was up, showered and ready to roll shortly after 4AM due to not being able to get back to sleep, so I putzed with some work stuff until the rec center opened at 0530

Felt like going back to the gym so.....

PM:
Narrow-grip Benches for 6 sets with 135-175 (yes, that's all)
Laterals 5 sets or so
Arnold Presses for 5 sets or so from 35's to 50's
Cable Laterals/DB High Pulls/Face Pulls for another 5 sets or so

Got home and walked the loop around the house for a mile.
Last edited by The Venerable Bogatir X on Thu Oct 23, 2014 6:39 pm, edited 2 times in total.

The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Sat Aug 09, 2014 2:09 am

8.8.14 Friday

This evening:
Leg Presses/Toe Presses
Leg X/Leg Curls
Roman Chairs/Amosov Squats/TKE's
Band Pull-ups
Standing band stretching
One lap around the circle 1/3 mile

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odin
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by odin » Sat Aug 09, 2014 6:18 am

I spotted a thread a while back where you said you weren't able to back squat for some reason, (think it was you??). This still the case? If so, what have you found success with? I'm in a similar predicament - 5.00 am training at the mo, lower back wont tolerate squats at that time.
Don't try too hard, don't not try too hard

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Mickey O'neil
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by Mickey O'neil » Sat Aug 09, 2014 2:08 pm

Why did you change your name?

The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Sat Aug 09, 2014 6:09 pm

Mickey O'neil wrote:Why did you change your name?
17
25
48

The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Sat Aug 09, 2014 6:10 pm

odin wrote:I spotted a thread a while back where you said you weren't able to back squat for some reason, (think it was you??). This still the case? If so, what have you found success with? I'm in a similar predicament - 5.00 am training at the mo, lower back wont tolerate squats at that time.
Not sure....it's been a long time since I've even put just 225 on a bar to squat.

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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Sun Aug 10, 2014 2:03 am

8.9.14 Saturday (3)

Quick workout this evening:
Pendlay Rows 185-235, 5*5
Lat Pulldowns 150, 5*7
EZ Curlz for GUNZ for a few sets

Worked up a good little sweat in 25 minutes.

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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Sun Aug 10, 2014 7:12 pm

8.10.14 (4)

Morning workout:
Eliptical 30:30 Sprint mode for 20 minutes--moderate/hard
Leg X/Leg Curl/Leg Press/Calf Press: 4 Circuits--hard
Low handle Trap Bar DL 230*3; 280, 3*3--easy
32kg Swings/Goblet Squats: 3 sets easy
Standing bands; TKE's; Amosovs for 20 minutes or so
Felt good (at the time).

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Mickey O'neil
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by Mickey O'neil » Sun Aug 10, 2014 8:08 pm

Nice session. Btw, I have no idea what 17 25 48 means.

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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Sun Aug 10, 2014 8:36 pm

Mickey O'neil wrote:Nice session. Btw, I have no idea what 17 25 48 means.
I will grant you access to the Secret Society of the 48.

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Bobby
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by Bobby » Sun Aug 10, 2014 8:36 pm

Mickey O'neil wrote:Nice session. Btw, I have no idea what 17 25 48 means.
And I thought that me being a foreigner made that hard to understand.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Mickey O'neil
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by Mickey O'neil » Sun Aug 10, 2014 9:22 pm

American Bogatir wrote:
Mickey O'neil wrote:Nice session. Btw, I have no idea what 17 25 48 means.
I will grant you access to the Secret Society of the 48.
I gotcha.

The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Tue Aug 12, 2014 12:48 am

8.11.14 Monday (4)

When a deskjockey in his mid-40s is on the fence as to whether a rest day or a workout is more beneficial, that deskjockey should *always* default to the workout.
To that end:
20 minutes of cardio/bike--worked hard for most of it
Narrow Grip Bench 135, 6*7
TKE's and barely enough bands for shoulders to mention
Glad I did it.

The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Tue Aug 12, 2014 6:47 pm

8.12.14 Tuesday (5)

About 40 minutes of work and got some emails done too....
2 pull-ups after each set of:
Narrow Grip Bench 135, 3*8
MP 45/65/95*3 (not sure why these are killing my left shoulder these days)
Snatch Grip High Pull 135, 6*3
Laterals SS Arnold Presses, 3 sets
Will probably get a walk in later.

The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Thu Aug 14, 2014 1:05 am

8.13.14 Wednesday (6)

23 minutes of eliptical thing....enough to work up a sweat.

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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Thu Aug 14, 2014 1:34 pm

8.24.14 Thursday (7)

Morning workout:

Exercise Bike 30 min, pretty easy

GUNZ SHOW:
Narrow Grip Bench 4*7: long pause
BB Curls (in the rack because I'm a rebel) SS with Pushdowns for 5 hard sets

It's a good thing I've got a great a$$ from all of those years of squatting and deadlifting, because my arms suck.

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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Sat Aug 16, 2014 8:16 pm

8.15.14 (8)

Saturday workout:
13 min eliptical--moderate; 3 min backwards--easy
Close Grip Pulldowns * 7 after each set of:
Narrow Grip Bench, 5*7
Cable Laterals, 5*7
Arnold Press, 5*7
Standing bands for 5 min.
Another brick in the wall....

The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Sun Aug 17, 2014 4:03 pm

8.16.14 (9)
Sunday workout:

20 minutes of eliptical
30 minutes of THE GUNNZ SHOW!

The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Tue Aug 19, 2014 6:38 pm

8.19.14 (10) Tuesday workout

One hour of exercise bike for 13.5 miles....pretty easy, worked up a good sweat though.

(11) Evening:

We decided to go back to the rec center tonight since the kids got an early dinner.

About an hour's work:
-narrow grip benches for 5 sets of 7 with 135 for short rest
-SN grip high pulls 135*3 SS with Lat Pulldowns 150*7 for 4 sets
-4 Trisets of the DeFranco seated shoulder routine
-GUNZ & standing bands

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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Thu Aug 21, 2014 12:41 am

8.20.14 (11)

Wednesday evening:

Tonight's Workout:

10 min Flexstrider Climber thing--moderate
Pendlay Rows 230, 5*3
Trap Bar DL 230, 2*3; 300, 5*3

Done.

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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Thu Aug 21, 2014 11:23 pm

8.21.14 (12)

Thursday evening:

Today's workout:
Narrow Grip Bench 135, 5*5
DeFranco Shoulder Complex*4 Trisets
Cable Laterals SS Arnold Presses*4 Sets
Snatch Grip High Pulls 135, 5*3
28 minutes of hill course on exercise bike: 23 minutes to the top, which was moderate-hard; 5 min easy cooldown.
Mucho sweato, amigos Y amigas.

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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Thu Aug 21, 2014 11:24 pm

Double Post

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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Sat Aug 23, 2014 12:36 am

8.22 (13)

20 minutes of Eliptical: 15 min going pretty hard; 5 min cooldown.

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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Sun Aug 24, 2014 12:48 am

8.23 Saturday evening

Round trip on the bike trail to Excelsior and back. Just over 15 miles in about 90 minutes or so.

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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Sun Aug 24, 2014 10:04 pm

8.24 (15)

Sunday morning workout:

10k on seated eliptical thing in 39 min--moderate with a few tough sprints

30 min or so:
Lots of reps of Cybex low back and Cybex Ab machines
Standing bands, TKE's, some Amosov Squats and trigger point smashing

Took the kids to Lake Calhoun after that, so a couple of miles of walking there, too.

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