Iamsmu Did Do

[iamsmu]

BW ?

Run (heart rate)
4.7 miles in 48:25

Average HR 152. Kept if below 150 for the most part, except on hills. Excruciating slow. I had to take many more small steps. My legs started to get tired and my lower back complained. I don't like these heart rate runs.

High Pull Up (some muscle up)
>chest x5,5,5

I pulled high enough to just do a muscle up on the first 2 reps of all three sets. I tried just to see on the first set and got right over. I was pretty surprised. I've never been able to do that before. . . . Got the second, less good set on video.

https://www.instagram.com/p/CC9gioEAxR_ ... UzXtHap40/

Jumping Bar Muscle Up with slow negative
chin high x5,5,5

Straddle Press Jump \ Drag
5,5,5

Tuck Swing
5,5,5

[iamsmu]

BW ?

Squat
45x10
95x5
135x5
185x5
225x5
275x5,5,5

Thought I should do some more squats to get a feel for them again. It's been a while. They feel all wonky.

Bench Press
45x10
95x5
135x5
185x5
225x1
255x1
275x2
255x2,2,2,2
135x30,20,20

I thought I'd be able to get 50 reps at 135. Nope. The burn got too intense. I never work at these rep ranges and push ups are very different.

Sit Up
ab mat x50

Knees to Elbows
15

It was miserably humid in the garage. I'm soaking wet. No metcon today.

[iamsmu]

BW ?

Run \ Walk (interval)
4+ miles in ? (ran 1.3, walked .25, ran .75, walked .25, ran .5, walked .25, ran .5 or something close to that)

Garmin is still down. I can't even get the data off my watch without internet connectivity to their site. That surprised me. . . .

Lever
adv tuck 8s
front lever x6-7s
adv tuck row x5,5,5

Doing a little maintenance.

Headstand Push Up
10,5,4,5

Doing anything over 7 on the firs set fries me.

Lateral Raise
25# plate x10,10,10

Chin Up
BW = 211
BW+50x5
BW+95x1
BW+140x1
BW+165x.8 (almost!)
BW+140x2,2
BW+120x5

Just testing.

Sit Up
ab mat x50

I didn't plan on doing much today. Just got a few things in.

[iamsmu]

Saturday

Walk
4.82 miles

It was hot. Another 1:20 shirtless in the sun. I'm almost as tan as @broseph now.

Sunday

C2 Row
500 | 1 x 5 @2:00

Just doing some relatively easy intervals to get accustomed to rowing. If I do too many too fast, I'll end up will all sorts of joint issues. I want to incorporate some in anticipation for winter conditioning. And I'm not making any running progress.

Lever
adv tuck x8s
front lever x6s,4s

High Pull Up (muscle up)
(2)3, 5, (1)4

Got some muscle ups, but the power wasn't there. I think the rowing tired me out a little.

Jumping Muscle Up with Slow Negative
mouth high x4,4,4

Straddle Press Drag
4,4,4

I think I'm improving. Others may disagree.

Tuck Swing
high p-bars x5,5,5

------

Some evil squirrel is eating my tomatoes.

It's supposed to get up to 99 tomorrow.

[broseph]

I'm almost as tan as broseph now.

Fuck. My tan gainz were the only thing I had over you... If you get tan I'm going to have to start running really fast and doing sexy gymnastics.

[iamsmu]

Monday

Beach Walk
1, 3, 1 miles

I put some sunblock on the tops of my shoulders and face. Now I have a weird tan.

I'm almost as tan as broseph now.

Fuck. My tan gainz ...

I looked for a fallen limb in the park, but couldn't find anything to do Alone style nature workouts in the sun with. You'll be ahead for a while longer. That and my sun block spots. . . .

--------------------------------------

Tuesday

Hex Bar Deadlift (low handles)
60x10
150x10
240x5
330 (EMOM)x5x10 = 50 reps in 9:18

Messing around with 50/20 stuff. I wanted to see what 50 reps would feel like. I could keep up the EMOM pace. I'll add some weight next time.

Bench Press
45x10
95x10
135x10
185x10,10,10,10,10

Dumbbell Fly + Press
40 x 15+10, 15+10, 15+10

Decline Sit Up
x20,20

Incline Leg Raise
x20

[iamsmu]

BW ?

Run
4.37 miles in 39:14

It was 90f. Not as hot as yesterday, but still too hot for cardio. Just right for working on my tan. My skin has aged 4 years in the last 4 months.


Had an online talk today. No time to do muscle up stuff.

[iamsmu]

BW ?

Squat
45x10
95x5
135x5
185x5
225x5
275x5,5,5,5

Headstand Press
8,5,5,5,4

Sit Up
ab mat x50

Push Up
50,25

[iamsmu]

BW ?

Lever
adv tuck hold x8s
front lever hold x5s,4s

High Pull Up (Muscle Up)
(2)3, (2)3, (2)3

Jumping Muscle Up + Slow Negative
mouth high bar x4,4,4

Straddle Press Drag
5,5,5

Tuck Swing
high pbars x5,5,5

Front Lever Raise + Scapula Retraction Pump
5+5, 5+5, 5+5

------------

Vet says that one of my cats might have to have 15-30!!! teeth extracted. Is he some kind of shark with hundreds of teeth. Looks like they only have 35. . . .

[iamsmu]

BW ?

It was too hot for conditioning. . . I've been slacking off this week.

Lever (assistance work)
adv tuck fl row x6,6,6
full fl negative x5,5
dragon flag raise x7,7,7

Standing Ab Wheel
~72" x5
81" x3

Just testing. I should only do easy roll outs. Anything difficult and I risk hurting my back. I lost my posterior pelvic tilt on that last rep and my lower back popped on the way up. I stopped.

[broseph]

Standing Ab Wheel
~72" x5
81" x3

I forget, are you doing these to a taped line where you have to stop yourself? Or a distance from a wall so there's a hard stop?

[iamsmu]

Standing Ab Wheel
~72" x5
81" x3

I forget, are you doing these to a taped line where you have to stop yourself? Or a distance from a wall so there's a hard stop?

I stopped on my own, just before the edge of my platform. The platform edge would have stopped the roll if I couldn't control it. A wall would work just as well. Just put some tape, 3, 4, 5, 6 feet from the wall and stand behind it. It's easier to use the wall to stop the roll. After it's doable, you can stop on your own. But you have the wall as a safety just in case. . . .

I really can't train these though. I've injured my lower back at least three times doing these. I just wanted to see if the level work -- raises, etc, and dragon flags -- might have improved my ab wheel. It did. (And I did the ab wheel right after doing dragon flags. . . .) Lots of carryover. Just need to work on hollow body holds and I could go further out. That's my weak point here.

[iamsmu]

BW ?

C2 Row
500m | 1:00 x 5 (1:53-1:55)

3 stroke max watts: 736, 769
5 stoke max watts: 805

Just easing back into this. Max watts is low. Technique is off. I should be able to get closer to 1000.

[iamsmu]

BW 211.8

I started getting the meal at Chick-Fil-A. I can't handle the extra calories from the fries. The sad thing is that they aren't even very good. They are tasty for about 30 seconds and then become soggy.

Squat
45x10
95x5
135x5
185x5
225x5
275x5,5,5

Something.

Bench Press
45x10
95x10
135x5
185x5
225x5,5,5,5,5,5,5,5,5,5

Just doing some sets around yard work.

Sit Up
ab mat x50

My inner elbows are killing me from the muscle up negatives. Need to ease back a little. I was even feeling it during squats. That's never happened to me before.

[iamsmu]

Wednesday

Run
2.85 miles in 25:17

It was so humid, I took a shorter route back home. It was awful out there.

The tropical storm brought some strong wind. Lost power about 10 minutes into the storm. Didn't get it back until after midnight. 8 hours. Looked at the generator price this morning and it's up $100 overnight. I'm going to get one when the price goes back down.

-------------------------

Thursday

Headstand Push Up
4,5,4,5,5,5,5,5,5,5

Chin Up
BW+00x5
BW+50x5
BW+95x5,5,5,5,8

Push Up
50,30

super setted with

Sit Up
ab mat x50,30

Should have done that last set of 20, but nah.

[iamsmu]

Walk
~5 miles

Lever
adv tuck hold x8s
front lever hold x5s,5s

High Pull Up (Muscle Up)
(2)3, (2)3, (2)3

Jumping Muscle Up
nose height x5,5,5

No negatives today. My left inner elbow has been killing me.

Straddle Press Drag
5,5,5

Tuck Swing
5,5,5

[iamsmu]

Mega Hex DL (low handles)
70x10
160x5
250x5
340x5
360x5,5,5,5,5,10

For some reason the first 3 sets at 360 felt difficult. After that they felt weirdly easy. Strange.

Bench Press
45x10
95x10
135x10
185x10,10,10,10,10,10,10

I'll be at 10x10 soon enough. Ramping up the volume gradually. I think it's working.

Sit Up
ab mat x60

Getting some endurance.

Run
2.6 miles in 22:29

I never run right after lifting. That felt just awful. Leaden legs. . . .

[iamsmu]

Saturday

Rest

------------------------
Sunday

Lever
adv tuck hold x6s
front lever 6s,6s

High Pull Up (Muscle Up)
(2)3, (2)3, (3)2

Jumping Muscle Up
nose high x5,5,5

Adv Tuck Row
6,5,5

FL Raise + Pump
5+5, 5+5

---------------------
Monday

Squat
45x10
95x5
135x5
185x5
225x5
275x5,5,5,5

Bench Press
45x10
95x5
135x5
185x5
225x5,5,5,5,5,5,5,5,5,5

Decline Sit Up
20,20,20

[hector]

Did you do sets of bench until bar speed slowed? Or did you plan on 10 from the getgo?

[iamsmu]

Did you do sets of bench until bar speed slowed? Or did you plan on 10 from the getgo?

My left elbow was killing me. I was just testing. Then after about 3 sets the pain started to go away. After 5, I couldn't feel it. So I kept going. I need to increase the weight. My 10th set was probably the same speed as the 5th set. . . .

Since I've been doing lots of sets of 10 at light weights (~185), lifting things that are heavier feel like a higher RPE than they are. Not only did my elbow hurt, but the first couple of sets at 225 felt really bad. (This is a weight I got 16 reps at a while back. . . .) I guess I need to include some heavy doubles in here and there.

I've been increasing volume in a effort to get my chest to grow. It's a weak spot that's bothered me for years and years. I might start doing a full blown chest day. I guess when I get to 10x10 at 185, that will be close to a chest day.