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Post by Boris on Jun 21, 2017 12:09:24 GMT -5
Monday, June 19, 2017 MP: bar x 20, 95lb x 10, 135 x 5 x 3sets, 135 x 7 Ab Pulldowns w. bands
Tuesday, June 20, 2017 Push-Ups: 40, 50, 30 Micro-Band (Y-Pulls->Pull-Backs->Pull-Throughs): 20/20/20 x 3
Wednesday, June 21, 2017 Chins on the minute: 4, 4, 6, 7, 4, 5, 5, 5, 4, 4 = 52 in 10 minutes (I think)
More or less over my jet lag (it's been a week), but it's tough to get my sh*t together. Been getting things done, but not exactly setting any speed records.
141/171
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Post by Boris on Jun 22, 2017 11:16:25 GMT -5
Thursday, June 22, 2017 SQ: bar x 10 SQ (pace ladder, reps/minute, don't rack the weight until done): 12-3-6-12-3, (w. manta-ray) 12-3-6-12-3
Used to experiment with this rep scheme with kettlebells. As far as I know, I'm the only one who does them. I thought, "why not with barbell squats?"... well, because IT SUCKS! It's good though. If I can add rungs to these ladders, I'll start to get in decent shape.
142/172
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Post by peterako on Jun 23, 2017 11:16:15 GMT -5
Welcome back Boris
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Post by Boris on Jun 25, 2017 18:35:39 GMT -5
Thanks Pete! Good to be home.
Friday, June 23, 2017[/u] did some random grip stuff w. JOHNNY and Dion who came over. (2" v-bar and pinch grip)
This had kinda been an annual thing now, so we decided we should start keeping some records... Pinch Grip Hold (30lb for time) Johnny = :35 right, :24 left Mr. Smith = :10 right, :24 left Boris = :?? right, :56 left*
2" v-bar Johnny = 140lb Mr. Smith = 140lb x 2 Boris = 160lb
*There was some grumblings about this... Multiple, multiple attempts were made! The gauntlet has been thrown down!!! Next year will be a battle.
Saturday, June 24, 2017 Push-Ups: 50, 30, 20
Sunday, June 25, 2017 Axle DL: 135 x 10 x 4 (sets alternating snatch and supinated grips) Beam Bar DL: 90lb x 10 x 2 Twist Yo' Wrist
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Post by Boris on Jun 26, 2017 16:35:11 GMT -5
Monday, June 26, 2017 Chins on the minute: 4, 4, 8, 6, 5, 4, 4, 4, 4, 4 (47 in 10:00) Y-Pulls->Pull-Backs->Pull-Aparts (microband): 20/20/20 x 3
146/176
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Post by peterako on Jun 27, 2017 3:19:43 GMT -5
Love it! Johnny....I thought you were strong Can't wait for next year's contest!!!
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Post by Boris on Jun 27, 2017 15:55:13 GMT -5
We'll keep nagging him Pete!
Tuesday, June 27, 2017 SQ: bar x 15, 135 x 10-9-8-16 (4:00, pace by minute), 135 x 20 (1:00) GHR: 10 x 3
Pretty huffy and puffy after that 4 minute squat set. I would like to get to 10 minutes, but it does start to suck bad after about 2.5 minutes....
147/177
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Post by Boris on Jul 2, 2017 18:47:13 GMT -5
Wednesday, June 28, 2017 MP: bar x 20ish, 95lb x 12, 135 x 7 x 3sets Got a couple walks in w. the dog today.
Thursday, June 29, 2017 OA DL w. 2" v-bar: 60lb x 10/10, 115 x 10/10, 160 x 3/3 x 4 OA Pinch Grip DL work
Friday, June 30, 2017 SQ: bar x 10, 135lbs x 12-10-9-8-16 (5mins, reps/min), 135lb x 20 GHR: 10 x 3sets
Saturday, July 1, 2017 Push-Ups: 40, 35, 25
Sunday, July 2, 2017 Chins on the minute: 5,4,5,5,5,4,4,4,4,4, 4,4,4,4,4,4,3,3,3,3 (80, not bad!)
152/182
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Post by Boris on Jul 6, 2017 15:02:05 GMT -5
Monday, July 5, 2017 Y-Pull->Pull-backs->Pull-Aparts w. minibands: 20/20/20 x 4sets ab pulldowns w. micro-bands: x10 x 4
Tuesday, July 4, 2017 SQ: bar x 15, 135lb x 4:00 (12-10-10-12 rpm), 135 x 14 (:30) x 2
Wednesday, July 5, 2017 Push-Ups: 40, 35, 25
155/185
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Post by Boris on Jul 9, 2017 22:04:55 GMT -5
Thursday, July 6, 2017 Push-Ups: 40, 35, 25
Friday, July 7, 2017 OA DL w. 2" v-bar: 60lb x 10/10, 115 x 5/5 x 4 Axle DL: 135lb x 10 x 2 (supinated grip), 185 x 10
Saturday, July 8, 2017 SQ: bar x 10, 135 x 21 (2:00), 135 x 20 (1:00), 205 x 7 (:30) x 2 BSSQ: bdwt x 10/10 x 2
Sunday, July 9, 2017 Push-Ups: 40, 40, 20
159/189 = 84%
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Post by Boris on Jul 19, 2017 12:20:03 GMT -5
Monday, July 10, 2017 SQ: bar x 16, 135 x 24 (2:00), 135 x 20 (1:00), 205 x 12 (1:00) OA DL w. 2" v-bar: 70lb x 10/10, 115 x 10/10, 140 x 10/10, 165 x 5/5 x 3 OA DL pinch grip work Twist Yo' Wrist Sweated out about 5lb in the garage... Hawt and hoomid...
Thursday, July 13, 2017 (NM) Y-Pulls->Pull-Backs->Pull-Aparts (Micro-Band): 20-20-20 x 5 or 6
In New Mexico visiting the parents with the lad.
Saturday, July 15, 2017 (NM) Swim: 10 x 100yd @ 3:00 (holding about 1:15, HR 160 after each...) 500 easy stuff
Sunday, July 16, 2017 (NM) TBDL: 160lb x 10 x 5sets Bulgarian Split SQ: 10/10 x 5sets
Monday, July 17, 2017 (NM) Y-Pulls->Pull-Backs->Pull-Aparts (w. microband): 20/20/20 x 5 Push-Ups: 35, 30, 35
164/197
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Post by Boris on Jul 19, 2017 18:24:49 GMT -5
Wednesday, July 19, 2017 Chins on 1:00: 3,3,3,3,4,4,4,4,3,3, 4,4,3,4,3,4,3,3,3,3, 3,4,3,4,3 = 85 in 25 minutes
165/199
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Post by peterako on Jul 20, 2017 4:57:50 GMT -5
How are your arms/back/shoulders today Boris???
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Post by Boris on Jul 28, 2017 14:04:13 GMT -5
Sorry for replying so late Pete - they were okay, but it took awhile for the hands and elbows to realize how fatigued they were getting. I've had some time "away" (not really away, but at a new gym now) and the change has highlighted some things that needed it. I still prefer my garage gym, but the family needed a place to go.
Thursday, July 20, 2017 OA DL w. 2" v-bar: 60lb x 10/10, 115 x 5/5, 140 x 5/5, 165 x 3/3 x 2 OA DL pinch grip Twist Yo' Wrist work In the 90s in the garage today. Pretty humid. Made grip stuff harder than usual. Decided to take the dog for a walk after, figuring I could finish before a T-storm rolled in - I was wrong. Got home soaked but safe. Had to drag the dog the last 300 yards or so (not literally, but she was a little scared).
Saturday, July 22, 2017 @ the Fitness Megaplex SQ: bar x 10, 135 x 10, 15, 20 Hammer GHR: 10, 10 45 Degree Hyperextensions: 10, 10 Hanging Knee-Ups: 10, 10
On Friday, we decided to go to the local fitness mega-facility and look. Talked to a rep. there and got a tour and a weekend pass. It's expensive, but if the lady and lad will use it, it'll be worth it. Having to deal with the cell phones, bros, and yoga pants will take some getting used to.
Sunday, July 23, 2017 @ the Fitness Megaplex Box SQ: bar x 10, 135 x 10, 225 x 5,5 Hanging Knee-Ups: 10 x 3sets Windmills: 16kg x 10/10 x 2sets
There are a lot of toys I'll play around with if we get a membership. I just did these to pass the time while the lady tried out the pool. Box squats were awful and a tad high. Windmills felt labored and like I was using a 32kg KB, but it's been a long time and that's to be expected.
Monday, July 24, 2017 Push-Ups: 30, 30, 40, 30, 30
Tuesday, July 25, 2017 Push-Ups: 35, 35, 30
Signed up for the fitness mega industrial complex... Should be fine.
Wednesday, July 26, 2017 @ Fitness Megaplex Row 2000m (9:25, damper setting 3 which was too light, I think) Chins: 5, 5, 8, 8 45 degree Hyperextensions: 10, 10 Hammer GHR: 10, 10 GGBG: 70lbs x 10 x 2sets each
Pretty fun and everything felt pretty good after I was done. Definitely need more cardio. It's probably been at least a decade since I've done C2. My father was an early adopter and he's had a C2 for at least 20 years (I think). I've always kinda liked it - that might change if I ever did it seriously, but I'll try to make it a regular practice.
Thursday, July 27, 2017 @ Fitness Megaplex... Had the "free" "on-boarding session" with the family. I basically had to tell the trainer that I was good. He was nice and his advice and pointers to the wife and son were fine and innocuous. He was obviously well read. I wouldn't mind hiring a kid like that for my wife and told her as much, but she said "$100/hour??? Are you kidding?", and I think she looked at the things I do in a new light. I'll write up a short and easy program for her.
After the 'onboarding session'- C2 Rowing: 1000m (4:25, baffle set at 5) Stretching stuff Bird-Dog crunch thingy Later - OA DL w. 2" v-bar: 60lb x 10/10, 115 x 5/5, 160 x 3/3 x 5 Beam Bar DL: 90lb x 10 x 3
Grip stuff felt better as I went. Probably could have bumped the last couple sets up on the OA DL, but just wanted to get some strong reps in.
172/207
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Post by Boris on Jul 29, 2017 7:37:34 GMT -5
Friday, July 28, 2017 SQ: bar x 12 (1:00), 135lb x 12-6-12-6-12 (5:00), 12 (:30), 12 (:30)
@ Fitness Megaplex 45 deg. Hyperextensions: 10, 10, 10 Hammer GHR: 10, 10, 10 GGBG: 70lb x 30 x 3sets each
Good!
173/208
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