## Confessions of Chest-greasy Lie-man

**Moderator:** Dux

### Re: Confessions of Chest-greasy Lie-man

Monday 12/25 The Feast of the Nativity of Our Lord Jesus Christ 2017

11:00am Basement

1.) Joint Mobility

2.) Pushups// 24Kg/24Kg Press

Push 3x 7, Press x7, Push x7, Press x7, Push x7

3.) Hindu Squat 5x 8

4.) Jump Back 5x 8

5.) Knee Bounce 5x 8

6.) 25:00 Rowing--

L8 5:00;

4X 0:20 max/0:50 easy, 0:20 max;

5:00;

4X 0:20 max/0:50 easy, 0:20 max;

5:00

7.) Trunk Twister x100

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

9.) Power Breathing 5x 15

contrast shower

no guitar

11:00am Basement

1.) Joint Mobility

2.) Pushups// 24Kg/24Kg Press

Push 3x 7, Press x7, Push x7, Press x7, Push x7

3.) Hindu Squat 5x 8

4.) Jump Back 5x 8

5.) Knee Bounce 5x 8

6.) 25:00 Rowing--

L8 5:00;

4X 0:20 max/0:50 easy, 0:20 max;

5:00;

4X 0:20 max/0:50 easy, 0:20 max;

5:00

7.) Trunk Twister x100

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

9.) Power Breathing 5x 15

contrast shower

no guitar

Last edited by beefheart on Sat Dec 30, 2017 12:04 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.

### Re: Confessions of Chest-greasy Lie-man

Tuesday 12/26/17

3:00pm Basement

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x16L/R

b.) Mills x16L/15R

2.) Pushups/ 24Kg/24Kg Press

Pushups 4x 5, 3x Press x5/Pushup x5

3.) Trunk Twister x100

4.) 30:00 Rowing--

L8 12:00 mod;

4X 0:24 max/1:00 easy, 0:24 max;

12:00 mod

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

6.) Power Breathing 6x 12

contrast shower

5:45pm 35:00 Dreadnought

12/25

5:10pm 55:00 Parlor

3:00pm Basement

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x16L/R

b.) Mills x16L/15R

2.) Pushups/ 24Kg/24Kg Press

Pushups 4x 5, 3x Press x5/Pushup x5

3.) Trunk Twister x100

4.) 30:00 Rowing--

L8 12:00 mod;

4X 0:24 max/1:00 easy, 0:24 max;

12:00 mod

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

6.) Power Breathing 6x 12

contrast shower

5:45pm 35:00 Dreadnought

12/25

5:10pm 55:00 Parlor

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

### Re: Confessions of Chest-greasy Lie-man

Thursday 12/28/17

11:25am 20:00 Dreadnought

Basement 3:15pm

1.) Pushups

7x 7

2.) 10:00 Rowing--

L8 2:00 mod

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod

3.) Scissor Jacks 2x 25

4.)10:00 Rowing--

L8 2:07 mod

2x 0:30 max/ 2:08 easy, 0:30 max,

2:07 easy to mod

5.) Jumping Jacks 2x 25

6.) 10:00 Rowing--

L8 2:15 mod

2x 0:20 max/ 2:15 easy, 0:20 max,

2:15 easy to mod

7.) Seal Jacks 2x 25

8.) 10:00 Rowing--

L8 2:22 mod

2x 0:10 max/ 2:23 easy, 0:10 max,

2:22 easy to mod

9.) Push Jacks 2 x25

10.) 10:00 Rowing--

L8 10:00 mod

11.) Torso Twister x100

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

13.) Power breathing 5x 15

contrast shower

8:40pm 45:00 Parlor

11:25am 20:00 Dreadnought

Basement 3:15pm

1.) Pushups

7x 7

2.) 10:00 Rowing--

L8 2:00 mod

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod

3.) Scissor Jacks 2x 25

4.)10:00 Rowing--

L8 2:07 mod

2x 0:30 max/ 2:08 easy, 0:30 max,

2:07 easy to mod

5.) Jumping Jacks 2x 25

6.) 10:00 Rowing--

L8 2:15 mod

2x 0:20 max/ 2:15 easy, 0:20 max,

2:15 easy to mod

7.) Seal Jacks 2x 25

8.) 10:00 Rowing--

L8 2:22 mod

2x 0:10 max/ 2:23 easy, 0:10 max,

2:22 easy to mod

9.) Push Jacks 2 x25

10.) 10:00 Rowing--

L8 10:00 mod

11.) Torso Twister x100

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

13.) Power breathing 5x 15

contrast shower

8:40pm 45:00 Parlor

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

### Re: Confessions of Chest-greasy Lie-man

Friday 12/29/2017

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x16L/R

b.) Mills x16L/15R

2.) Pushups// 24Kg/24Kg Press

Pushup 8x 5, Press x5, Pushup x5

3.) Hindu Squat 5x 8

4.) 25:00 Rowing--

L8 5:00;

4X 0:20 max/0:50 easy, 0:20 max;

5:00;

4X 0:20 max/0:50 easy, 0:20 max;

5:00

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

6.) Power Breathing 5x 15

contrast shower

5:10pm 35:00 Dano Unplugged

12/30

45:00 Tactical Snow Shoveling

7:00pm 30:00 Takamine

12/31

6:05pm 50:00 Takamine (i.e. Parlor)

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x16L/R

b.) Mills x16L/15R

2.) Pushups// 24Kg/24Kg Press

Pushup 8x 5, Press x5, Pushup x5

3.) Hindu Squat 5x 8

4.) 25:00 Rowing--

L8 5:00;

4X 0:20 max/0:50 easy, 0:20 max;

5:00;

4X 0:20 max/0:50 easy, 0:20 max;

5:00

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

6.) Power Breathing 5x 15

contrast shower

5:10pm 35:00 Dano Unplugged

12/30

45:00 Tactical Snow Shoveling

7:00pm 30:00 Takamine

12/31

6:05pm 50:00 Takamine (i.e. Parlor)

Last edited by beefheart on Mon Jan 01, 2018 12:20 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.

### Re: Confessions of Chest-greasy Lie-man

**2017 Summary**

DEC workout 20/31 64.55; DEC guitar 24/31 77.4%

2017 229/365 62.7% 4.38/wk; 2017 guitar 304/365 83.3% 5.83 wk

2016 244/365 66.7% 4.69/wk; guitar 354/366 96.9% 6.81/wk

2015 224/365 61.4% 4.31/wk; guitar 362/365 99.2% 6.96/week

2014 269/365 73.7% 5.17/wk; guitar 365/365 100% 7/wk

2013 238/365 65.2% 4.58/wk; 85/85 days of guitar ownership 100% 7/wk

2012 269/365 73.7% 5.17/wk

2011 231/365 63.3% 4.44/wk

2010 219/365 60.0% 4.21/wk

2009 222/365 60.8% 4.27/wk

2008 226/366 61.7% 4.35/wk

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

### Re: Confessions of Chest-greasy Lie-man

Monday 01/01/2018

Basement 2:00pm

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x16L/R

b.) Mills x16L/15R

2.) Pushups// 24Kg/24Kg Press

Pushup 5x 7, Press x7, Pushup x7

3.) Hindu Squat 5x 10

4.) 40:00 Rowing--

L3 1:00, L4 2:00, L5 3:00, L6 4:00, L7 5:00;

L8 2:00, 4X 0:24 max/1:00 easy, 0:24 max, 2:00;

L7 5:00, L6 4:00, L5 3:00, L4 2:00, L3 1:00

5.) Trunk Twister x100

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

7.) Power Breathing 5x 15

contrast shower

6:30pm 35:00 Dreadnought

01/02

8:30pm 40:00 Parlor

01/03

8:45pm 30:00 Dreadnought

no workout as heat pump guy was here

01/04

No workout no guitar

Basement 2:00pm

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x16L/R

b.) Mills x16L/15R

2.) Pushups// 24Kg/24Kg Press

Pushup 5x 7, Press x7, Pushup x7

3.) Hindu Squat 5x 10

4.) 40:00 Rowing--

L3 1:00, L4 2:00, L5 3:00, L6 4:00, L7 5:00;

L8 2:00, 4X 0:24 max/1:00 easy, 0:24 max, 2:00;

L7 5:00, L6 4:00, L5 3:00, L4 2:00, L3 1:00

5.) Trunk Twister x100

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

7.) Power Breathing 5x 15

contrast shower

6:30pm 35:00 Dreadnought

01/02

8:30pm 40:00 Parlor

01/03

8:45pm 30:00 Dreadnought

no workout as heat pump guy was here

01/04

No workout no guitar

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

### Re: Confessions of Chest-greasy Lie-man

Friday 01/05/17

5:35pm Basement

1.) Joint Mobility

2.) Pushups/Press 24Kg/24Kg

pushups 3x 10, press x10, pushup x10

3.) 30:00 Rowing--

L8 5:00;

4X 0:20 max/0:50 easy, 0:20 max;

2:00;

4x 0:2 4max/1:oo easy, 0:24 max;

2:00;

4X 0:20 max/0:50 easy, 0:20 max;

5:00

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

5.) Power Breathing 5x 15

contrast shower

8:10pm 40:00 Dreadnought

5:35pm Basement

1.) Joint Mobility

2.) Pushups/Press 24Kg/24Kg

pushups 3x 10, press x10, pushup x10

3.) 30:00 Rowing--

L8 5:00;

4X 0:20 max/0:50 easy, 0:20 max;

2:00;

4x 0:2 4max/1:oo easy, 0:24 max;

2:00;

4X 0:20 max/0:50 easy, 0:20 max;

5:00

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

5.) Power Breathing 5x 15

contrast shower

8:10pm 40:00 Dreadnought

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

### Re: Confessions of Chest-greasy Lie-man

Saturday 01/06/18

3:00pm Basement

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x16L/R

b.) Mills x16L/15R

2.) Pushups// 24Kg/24Kg Press

Push 3x 7, Press x7, Push x7, Press x7, Push x7

3.) 35:00 Rowing--

L8 7:00 mod;

4X 0:24 max/1:00 easy, 0:24 max;

2:00 mod;

4x 0:20 max/0:50 easy, 0:20 max;

2:00 mod;

4X 0:24 max/1:00 easy, 0:24 max;

7:00 mod

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

5.) Power Breathing 6x 12

contrast shower

5:40pm 50:00 Dreadnought

3:00pm Basement

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x16L/R

b.) Mills x16L/15R

2.) Pushups// 24Kg/24Kg Press

Push 3x 7, Press x7, Push x7, Press x7, Push x7

3.) 35:00 Rowing--

L8 7:00 mod;

4X 0:24 max/1:00 easy, 0:24 max;

2:00 mod;

4x 0:20 max/0:50 easy, 0:20 max;

2:00 mod;

4X 0:24 max/1:00 easy, 0:24 max;

7:00 mod

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

5.) Power Breathing 6x 12

contrast shower

5:40pm 50:00 Dreadnought

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

### Re: Confessions of Chest-greasy Lie-man

Sunday 01/07/18

3:30pm Basement

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x16L/R

b.) Mills x16L/15R

2.) Pushups// 24Kg/24Kg Press

Push 4x 5, Press x5, Push x5, Press x5, Push x5, Press x5, Push x5

3.) Scissor Jacks x50

4.) Step Ups x50L/R

5.) 25:00 Rowing--

L8 2:00 mod;

4X 0:24 max/1:00 easy, 0:24 max;

2:00 mod;

4x 0:20 max/0:50 easy, 0:20 max;

2:00 mod;

4X 0:24 max/1:00 easy, 0:24 max;

2:00 mod

6.) Trunk twister x 100

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

8.) Power Breathing 6x 12

contrast shower

01/08

4:00pm guitar lesson

8;30pm 25:00 Dreadnought

3:30pm Basement

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x16L/R

b.) Mills x16L/15R

2.) Pushups// 24Kg/24Kg Press

Push 4x 5, Press x5, Push x5, Press x5, Push x5, Press x5, Push x5

3.) Scissor Jacks x50

4.) Step Ups x50L/R

5.) 25:00 Rowing--

L8 2:00 mod;

4X 0:24 max/1:00 easy, 0:24 max;

2:00 mod;

4x 0:20 max/0:50 easy, 0:20 max;

2:00 mod;

4X 0:24 max/1:00 easy, 0:24 max;

2:00 mod

6.) Trunk twister x 100

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

8.) Power Breathing 6x 12

contrast shower

01/08

4:00pm guitar lesson

8;30pm 25:00 Dreadnought

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

### Re: Confessions of Chest-greasy Lie-man

Tuesday 01/09/18

5:30pm Basement

1.) Cardio?

a.) Step-up L/R x50

b.) Scissor Jacks x50

c.) Step-up L/R x50

d.) Jumping Jacks x50

e.) Step-up L/R x50

2.) Pushups// 24Kg/24Kg Press

5x Push x10/ Press x10; Push x10

3.) 20:00 Rowing--

L7 5:00 mod;

L8 4x 0:20 max/0:50 easy;

0:40 max;

4x 0:50 easy/ 0:20 max;

L7 5:00 mod

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

5.) Power Breathing 5x 15

contrast shower

01/10

11:25am-12:00 noon Office guitar about 15:00, what with Fedex guy and people asking me things

6:30Pm David DorianRoss Tai Chi After Fifty video

Guitar count; yes, workout count: nope

5:30pm Basement

1.) Cardio?

a.) Step-up L/R x50

b.) Scissor Jacks x50

c.) Step-up L/R x50

d.) Jumping Jacks x50

e.) Step-up L/R x50

2.) Pushups// 24Kg/24Kg Press

5x Push x10/ Press x10; Push x10

3.) 20:00 Rowing--

L7 5:00 mod;

L8 4x 0:20 max/0:50 easy;

0:40 max;

4x 0:50 easy/ 0:20 max;

L7 5:00 mod

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

5.) Power Breathing 5x 15

contrast shower

01/10

11:25am-12:00 noon Office guitar about 15:00, what with Fedex guy and people asking me things

6:30Pm David DorianRoss Tai Chi After Fifty video

Guitar count; yes, workout count: nope

Last edited by beefheart on Fri Jan 12, 2018 1:11 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.

### Re: Confessions of Chest-greasy Lie-man

Thursday 01/11/18

5:45pm Basement

1.) Step-up L/R x100

2.) Pushups 7x 7

3.)30:00 Rowing--

L8 2:00:

4x 0:24 max/ 1:00 easy;

2:00;

4x 0:20 max/0:50 easy;

0:40 max;

4x 0:50 easy/ 0:20 max;

2:00:

4x 0:24 max/ 1:00 easy;

2:00

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

5.) Power Breathing 5x 15

contrast shower

8:40pm 45:00 Parlor

5:45pm Basement

1.) Step-up L/R x100

2.) Pushups 7x 7

3.)30:00 Rowing--

L8 2:00:

4x 0:24 max/ 1:00 easy;

2:00;

4x 0:20 max/0:50 easy;

0:40 max;

4x 0:50 easy/ 0:20 max;

2:00:

4x 0:24 max/ 1:00 easy;

2:00

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

5.) Power Breathing 5x 15

contrast shower

8:40pm 45:00 Parlor

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

### Re: Confessions of Chest-greasy Lie-man

Friday 01/12/18

5:45pm Basement

1.) Step-up L/R x100

2.) 6x

a.) Scissor Jumps x25

b,) Jumping Jacks x25

3.) Step-up L/R x50

4.) 20:00 Rowing--

L3 2:00 easy, 2:00 hard;

L4 2:00 easy, 1:30 hard;

L5 2:00 easy, 1:00 hard;

L6 2:00 easy, 0:40 hard;

L7 2:00 easy, 0:30 hard;

L8 2:00 easy, 0:20 hard;

2:00 easy

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

6.) Power Breathing 5x 15

contrast shower

8:50pm 35:00 Dreadnought

01/13

45:00 Snow Pushing

5:30pm 30:00 Dano unplugged

5:45pm Basement

1.) Step-up L/R x100

2.) 6x

a.) Scissor Jumps x25

b,) Jumping Jacks x25

3.) Step-up L/R x50

4.) 20:00 Rowing--

L3 2:00 easy, 2:00 hard;

L4 2:00 easy, 1:30 hard;

L5 2:00 easy, 1:00 hard;

L6 2:00 easy, 0:40 hard;

L7 2:00 easy, 0:30 hard;

L8 2:00 easy, 0:20 hard;

2:00 easy

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

6.) Power Breathing 5x 15

contrast shower

8:50pm 35:00 Dreadnought

01/13

45:00 Snow Pushing

5:30pm 30:00 Dano unplugged

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

### Re: Confessions of Chest-greasy Lie-man

Sunday 01/14/18

3:45pm Basement

1.) Joint Mobility

2.) 10:00 Rowing--

L8 2:00 mod

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod

3.) Step-ups x50L/R

4.)10:00 Rowing--

L8 2:07 mod

2x 0:30 max/ 2:08 easy, 0:30 max,

2:07 easy to mod

5.) Jumping Jacks x50

6.) 10:00 Rowing--

L8 2:15 mod

2x 0:20 max/ 2:15 easy, 0:20 max,

2:15 easy to mod

7.) Scissor Jumps x50

8.) 10:00 Rowing--

L8 2:22 mod

2x 0:10 max/ 2:23 easy, 0:10 max,

2:22 easy to mod

9.) Torso Twister x100

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 25:00 PRS, Pignose; 15:00 Dreadnought

01/15

Due to a change in the union contract of the majority of the staff I supervise this was my first MLK day holiday

10:00am 55:00 shoveling

Guitar lesson cancelled

4:15pm 40:00 Parlor

5:30pm 50:00 snow removal

3:45pm Basement

1.) Joint Mobility

2.) 10:00 Rowing--

L8 2:00 mod

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod

3.) Step-ups x50L/R

4.)10:00 Rowing--

L8 2:07 mod

2x 0:30 max/ 2:08 easy, 0:30 max,

2:07 easy to mod

5.) Jumping Jacks x50

6.) 10:00 Rowing--

L8 2:15 mod

2x 0:20 max/ 2:15 easy, 0:20 max,

2:15 easy to mod

7.) Scissor Jumps x50

8.) 10:00 Rowing--

L8 2:22 mod

2x 0:10 max/ 2:23 easy, 0:10 max,

2:22 easy to mod

9.) Torso Twister x100

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 25:00 PRS, Pignose; 15:00 Dreadnought

01/15

Due to a change in the union contract of the majority of the staff I supervise this was my first MLK day holiday

10:00am 55:00 shoveling

Guitar lesson cancelled

4:15pm 40:00 Parlor

5:30pm 50:00 snow removal

Last edited by beefheart on Thu Jan 18, 2018 2:33 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.

### Re: Confessions of Chest-greasy Lie-man

Tuesday 01/16/18

5:30pm Basement

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x15L/R

b.) Mills x15L/15R

2.) Step-up L/R x150

3.) Pushups// 24Kg/24Kg Press

8x Push x5/ Press x5; Push x5

4.) 30:00 Rowing--

L8 2:00 mod;

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod;

4x 0:20 max/0:50 easy,

0:40 max,

4x 0:50 easy/ 0:20 max;

2:00 mod,

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod

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

6.) Power Breathing 5x 15

contrast shower

8:45pm 35:00 Parlor

01/17

8:45pm 40:00 Dreadnought

5:30pm Basement

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x15L/R

b.) Mills x15L/15R

2.) Step-up L/R x150

3.) Pushups// 24Kg/24Kg Press

8x Push x5/ Press x5; Push x5

4.) 30:00 Rowing--

L8 2:00 mod;

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod;

4x 0:20 max/0:50 easy,

0:40 max,

4x 0:50 easy/ 0:20 max;

2:00 mod,

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod

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

6.) Power Breathing 5x 15

contrast shower

8:45pm 35:00 Parlor

01/17

8:45pm 40:00 Dreadnought

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

### Re: Confessions of Chest-greasy Lie-man

Thursday 01/18/18

5:30pm Basement

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x15L/R

b.) Mills x15L/15R

2.) Step-up L/R x100

3.) Pushups// 24Kg/24Kg Press

Push 5x 7, Press x7; Push x7

4.) 25:00 Rowing--

L8 2:00 mod;

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod;

4x 0:20 max/0:50 easy,

0:20 max;

2:00 mod,

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod

5.) Trink Twuster x100

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

7.) Power Breathing 5x 15

contrast shower

8:45pm 35:00 Dreadnought

01/19

8:00pm 50:00 Parlor

5:30pm Basement

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x15L/R

b.) Mills x15L/15R

2.) Step-up L/R x100

3.) Pushups// 24Kg/24Kg Press

Push 5x 7, Press x7; Push x7

4.) 25:00 Rowing--

L8 2:00 mod;

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod;

4x 0:20 max/0:50 easy,

0:20 max;

2:00 mod,

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod

5.) Trink Twuster x100

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

7.) Power Breathing 5x 15

contrast shower

8:45pm 35:00 Dreadnought

01/19

8:00pm 50:00 Parlor

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

### Re: Confessions of Chest-greasy Lie-man

Saturday 01/20/18

4:45pm Basement

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x15L/R

b.) Mills x15L/15R

2.) Pushups// 24Kg/24Kg Press

Push 3x 10/ Press x10; Push x10

3.) 16Kg Swings

20L/20R/15L/15R/10L/10R/5L/5R

4.) 30:00 Rowing--

L8 2:00 mod;

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod;

4x 0:20 max/0:50 easy,

0:40 max,

4x 0:50 easy/ 0:20 max;

2:00 mod,

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod

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

6.) Power Breathing 5x 15

contrast shower

guitar skip

4:45pm Basement

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x15L/R

b.) Mills x15L/15R

2.) Pushups// 24Kg/24Kg Press

Push 3x 10/ Press x10; Push x10

3.) 16Kg Swings

20L/20R/15L/15R/10L/10R/5L/5R

4.) 30:00 Rowing--

L8 2:00 mod;

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod;

4x 0:20 max/0:50 easy,

0:40 max,

4x 0:50 easy/ 0:20 max;

2:00 mod,

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod

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

6.) Power Breathing 5x 15

contrast shower

guitar skip

Last edited by beefheart on Mon Jan 22, 2018 12:32 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.

### Re: Confessions of Chest-greasy Lie-man

Sunday 01/21/18

4:45pm Basement

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x15L/R

b.) Mills x15L/15R

2.) 16Kg Clean & Jerk

20L/20R/15L/15R/10L/10R/5L/5R

3.) 30:00 Rowing--

L8 2:00 mod;

4x 0:24 max/ 1:00 easy, 0:24 max,

2:00 easy to mod;

4x 0:20 max/0:50 easy,

0:40 max,

4x 0:50 easy/ 0:20 max;

2:00 mod,

4x 0:24 max/ 1:00 easy, 0:24 max,

2:00 easy to mod

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

5.) Power Breathing 5x 15

contrast shower

6:15pm 10:00 Cowboy guitar

8:50pm 50:00 parlour

01/22

8:35pm 50:00 Dread

4:45pm Basement

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x15L/R

b.) Mills x15L/15R

2.) 16Kg Clean & Jerk

20L/20R/15L/15R/10L/10R/5L/5R

3.) 30:00 Rowing--

L8 2:00 mod;

4x 0:24 max/ 1:00 easy, 0:24 max,

2:00 easy to mod;

4x 0:20 max/0:50 easy,

0:40 max,

4x 0:50 easy/ 0:20 max;

2:00 mod,

4x 0:24 max/ 1:00 easy, 0:24 max,

2:00 easy to mod

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

5.) Power Breathing 5x 15

contrast shower

6:15pm 10:00 Cowboy guitar

8:50pm 50:00 parlour

01/22

8:35pm 50:00 Dread

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

### Re: Confessions of Chest-greasy Lie-man

Tuesday 01/23/18

5:45pm Basement

Guitar lesson 3:30

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x15L/R

b.) Mills x15L/15R

2.) Pushups// 24Kg/24Kg Press

Push 3x 7/ Press x7/ Push x7/Press x7/ Push x7

3.) 20:00 Rowing--

L8 2:00 mod, 2:00 hard;

1:30 mod, 1:30 hard;

1:00 mod, 1:00 hard;

0:45 mod, 0:45 hard;

0:30 mod, 0:30 hard;

0:15 mod, 0:15 hard;

8:00 mod

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

5.) Power Breathing 5x 15

8:50pm 15:00 Parlor

01/24

guitar and workout skip day

5:45pm Basement

Guitar lesson 3:30

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x15L/R

b.) Mills x15L/15R

2.) Pushups// 24Kg/24Kg Press

Push 3x 7/ Press x7/ Push x7/Press x7/ Push x7

3.) 20:00 Rowing--

L8 2:00 mod, 2:00 hard;

1:30 mod, 1:30 hard;

1:00 mod, 1:00 hard;

0:45 mod, 0:45 hard;

0:30 mod, 0:30 hard;

0:15 mod, 0:15 hard;

8:00 mod

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

5.) Power Breathing 5x 15

8:50pm 15:00 Parlor

01/24

guitar and workout skip day

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

### Re: Confessions of Chest-greasy Lie-man

Thursday 01/25/18

5:35pm Basement

1.) Joint Mobility

2.) 5Lb Clubs 3x

a.) Alt Shield Cast x15L/R

b.) Mills x15L/15R

3.) 16Kg Clean & Jerk

20L/20R/15L/15R/10L/10R/5L/5R

4.) 30:00 Rowing--

L8 2:00 mod;

4x 0:24 max/ 1:00 easy, 0:24 max,

2:00 easy to mod;

4x 0:20 max/0:50 easy,

0:40 max,

4x 0:50 easy/ 0:20 max;

2:00 mod,

4x 0:24 max/ 1:00 easy, 0:24 max,

2:00 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

01/26

no guitar, no workout, sushi and pho

5:35pm Basement

1.) Joint Mobility

2.) 5Lb Clubs 3x

a.) Alt Shield Cast x15L/R

b.) Mills x15L/15R

3.) 16Kg Clean & Jerk

20L/20R/15L/15R/10L/10R/5L/5R

4.) 30:00 Rowing--

L8 2:00 mod;

4x 0:24 max/ 1:00 easy, 0:24 max,

2:00 easy to mod;

4x 0:20 max/0:50 easy,

0:40 max,

4x 0:50 easy/ 0:20 max;

2:00 mod,

4x 0:24 max/ 1:00 easy, 0:24 max,

2:00 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

01/26

no guitar, no workout, sushi and pho

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

### Re: Confessions of Chest-greasy Lie-man

Saturday 01/27/18

4:30pm Basement

1.) Joint Mobility

2.) 10:00 Rowing--

L8 2:00 mod

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod

3.) Pushup// 24Kg/24Kg Press

Push 4x 7; 3x Press x7/Push 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.) Step-ups x50L/R x50

6.) 10:00 Rowing--

L8 2:15 mod

2x 0:20 max/ 2:15 easy, 0:20 max,

2:15 easy to mod

7.) 24Kg Swings x50

8.) 10:00 Rowing--

L8 2:22 mod

2x 0:10 max/ 2:23 easy, 0:10 max,

2:22 easy to mod

9.) Scissor Jumps x50

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

01/28

8:35pm 35:00 cowboy

01/29

4:00pm guitar lesson

4:30pm Basement

1.) Joint Mobility

2.) 10:00 Rowing--

L8 2:00 mod

2x 0:40 max/ 2:00 easy, 0:40 max,

2:00 easy to mod

3.) Pushup// 24Kg/24Kg Press

Push 4x 7; 3x Press x7/Push 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.) Step-ups x50L/R x50

6.) 10:00 Rowing--

L8 2:15 mod

2x 0:20 max/ 2:15 easy, 0:20 max,

2:15 easy to mod

7.) 24Kg Swings x50

8.) 10:00 Rowing--

L8 2:22 mod

2x 0:10 max/ 2:23 easy, 0:10 max,

2:22 easy to mod

9.) Scissor Jumps x50

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

01/28

8:35pm 35:00 cowboy

01/29

4:00pm guitar lesson

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

### Re: Confessions of Chest-greasy Lie-man

Tuesday 01/30/18

5:10pm Basement

1.) Joint Mobility

2.) 16Kg KB Clean & Jerk

20L/20R/15L/15R/10L/10R/5L/5R

2.) Step-up L/R x100

3.) 20:00 Rowing--

L8 5:00 mod;

4x 0:20 max/0:50 easy,

0:40 max,

4x 0:50 easy/ 0:20 max;

5:00 mod

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

5.) Power Breathing 5x 15

contrast shower

8:30pm 40:00 Dreadnought

01/31

followed the first Youtube video that pops up if you search "qigong kettlebell" meh about 30:00 but not counting,

skipped guitar

JAN Workout 16/31 51.6% JAN guitar 25/31 80.6%

5:10pm Basement

1.) Joint Mobility

2.) 16Kg KB Clean & Jerk

20L/20R/15L/15R/10L/10R/5L/5R

2.) Step-up L/R x100

3.) 20:00 Rowing--

L8 5:00 mod;

4x 0:20 max/0:50 easy,

0:40 max,

4x 0:50 easy/ 0:20 max;

5:00 mod

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

5.) Power Breathing 5x 15

contrast shower

8:30pm 40:00 Dreadnought

01/31

followed the first Youtube video that pops up if you search "qigong kettlebell" meh about 30:00 but not counting,

skipped guitar

JAN Workout 16/31 51.6% JAN guitar 25/31 80.6%

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

### Re: Confessions of Chest-greasy Lie-man

Thursday 02/01/18

Basement

4:40am

1.) 24Kg KB Swings x100

5:40pm

1.) Joint Mobility

2.) Pushup// 24Kg/24Kg Press

Push x10; 2x Press x10/Push x10

3.) Rowing-- 20:00

L8 Steady State

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

5.) Power breathing 5x 15

8:40pm 40:00 Cowboy

02/02

8:20pm 40:00 Dreadnouhgt

Basement

4:40am

1.) 24Kg KB Swings x100

5:40pm

1.) Joint Mobility

2.) Pushup// 24Kg/24Kg Press

Push x10; 2x Press x10/Push x10

3.) Rowing-- 20:00

L8 Steady State

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

5.) Power breathing 5x 15

8:40pm 40:00 Cowboy

02/02

8:20pm 40:00 Dreadnouhgt

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

### Re: Confessions of Chest-greasy Lie-man

Saturday 02/03/18

3:30pm Basement

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x15L/R

b.) Mills x15L/15R

2.) Pushups/ 24Kg/24Kg Press

a.) Push 4x 7

b.) Press 3x 7

3.) 16Kg Swing

10 H2H/10L/10R/10 H2H/10L/10R/10 H2H/10L/10R/10 H2H

4.) Trunk Twister x100

5.) 30:00 Rowing--

L8 1:20 mod;

4x 0:24 max/ 1:20 mod, 0:24 max,

1:20 mod;

4x 0:20 max/0:50 easy,

0:40 max,

4x 0:50 easy/ 0:20 max;

1:20 mod,

4x 0:24 max/ 1:20 mod, 0:24 max,

1:20 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 Alvarez Dreadnought

3:30pm Basement

1.) 5Lb Clubs 3x

a.) Alt Shield Cast x15L/R

b.) Mills x15L/15R

2.) Pushups/ 24Kg/24Kg Press

a.) Push 4x 7

b.) Press 3x 7

3.) 16Kg Swing

10 H2H/10L/10R/10 H2H/10L/10R/10 H2H/10L/10R/10 H2H

4.) Trunk Twister x100

5.) 30:00 Rowing--

L8 1:20 mod;

4x 0:24 max/ 1:20 mod, 0:24 max,

1:20 mod;

4x 0:20 max/0:50 easy,

0:40 max,

4x 0:50 easy/ 0:20 max;

1:20 mod,

4x 0:24 max/ 1:20 mod, 0:24 max,

1:20 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 Alvarez Dreadnought

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

### Re: Confessions of Chest-greasy Lie-man

Just update, since I seem for now able to get on.

Haven't worked out since day before Super Bowl.

Little shoulder ding turned agonizing. Rather than wait for doctor I went to a chiro.

Have gone four times now. I'm not particularly impressed by adjustments, but the ultrasound /Tens deal that the athletic trainer hits me with afterwards is working well. Pain has probably been reduced by 60%. The internet tells me that the ultrasound is only marginally more effective than placebo but everyone I've talked to who has had it says it works. Started band exercise this week.

There is a little bit of upselling but I was told two time a week would work since I'm doing well.

Haven't worked out since day before Super Bowl.

Little shoulder ding turned agonizing. Rather than wait for doctor I went to a chiro.

Have gone four times now. I'm not particularly impressed by adjustments, but the ultrasound /Tens deal that the athletic trainer hits me with afterwards is working well. Pain has probably been reduced by 60%. The internet tells me that the ultrasound is only marginally more effective than placebo but everyone I've talked to who has had it says it works. Started band exercise this week.

There is a little bit of upselling but I was told two time a week would work since I'm doing well.

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