Iamsmu Did Do

[iamsmu]

BW ?

Lever
adv tuck x8s
front lever x6s,5s,3s
1 leg hold x10s
neg x5
raise + pump x10,10,10

I tried a very narrow grip fl hold. It irritated my injury. I couldn't do a second set of negatives. And the portable AC for the basement arrived.

I spent hours trying to get the damn hole drilled for the exhaust. I chewed through an already damaged hole saw. I had to get another. I couldn't get a perfect alignment from both side and had to spend a long time getting the lip cut down. My forearms were trashed. The torque on the drill is insane. Two hands all the time.

The hole is 10" deep. I got it setup. Had to jerry rig the exhuast for now. I have some flexible dryer vent in line. I'll get that all smooth soon. And I'll have to insulate that shit. The server room will become an oven. That pipe is hot.

[iamsmu]

BW ?

Run (intervals)
4.25 miles

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

Dumbbell Fly
40 x12,12,15,15,15

L-Sit
15s

Hammer Curl
40 x10,10,10

----

Met a nice young man today while resting after an interval. He was looking for a recycle bin for his water bottle. There are none on the path or in the small park at the top. . . . I ran into him again after another interval. He didn't run much. Said he had been doing power lifting, but the closures have complicated things. The LA fitness has reopened, but he didn't want to deadlift with a mask. Can't blame him. . . . Talked to him about stuff for 10 minutes or so and ran on. []. Hate to even bring it up. . . . I was saying that we need some water fountains at the ends of the path and some old lady walking buy (wearing a 13.1) shirt and no mask said that she thought they were going to put in one, but the virus . . . Strange to talk to people out there.

----

Found some reflectix insulation and wrapped most of the vent pipe for the portable air conditioner. I'll get some proper pipe wrap later. That pipe is heating up my server room. . . . It's much improved. The portable is nice for the basement gym. Close it up and turn it on max . . . Coming up stairs was rough, like entering a different climate.

[iamsmu]

Friday

Squat
45x10
95x10
135x10
185x10
225x10,10

Just doing something.

Jumping Ring Muscle Up
chest height x2
chin x3,3

I'm so much closer to getting these than ever and I haven't been working on them. My shoulders don't mind the rings. Bar dips are a different story.

Headstand Push Up
BWx3,6,5,5,4,4

Sit Up
ab mat x30,25

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

Saturday

Walk
4.84 miles

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

Sunday

Run
4.75 in 42?

My watch won't connect to my phone right now. . . . Tried to stay slow and steady. It was very hot though and my HR went up after a mile or so.

Lever (assistance)
adv tuck hold x8s
front lever hold x5s
adv tuck row x6,5,5
l-sit to front lever x5,5
dragon flag raise x5,7

[iamsmu]

BW ?

Run (intervals)
3.65 miles

Did half and quarter mile intervals with a couple minutes of walking as rest. I was trying to run around a 7:15 pace, slower on the hills. I can't sustain that in the heat. (Power cycling my watch so I can see the actual numbers. It won't connect to my phone. . . .5@8:24, .5@7:09, .26@7:19, .26@6:57, .25@7:09, .27@7:24, .20@8:03[steep hill], .33@7:11[hill, pushed])

I decided to work out shortly after getting back from the run. That was interesting.

Jumping Ring Muscle Up
chin x2,3

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

My hip started bothering me, so I stopped.

Bench Press
45x10
95x10
135x5
185x5
225x1
255x1
275x1
285x1
255x3
245x5
235x5
225x7

Just wanted to make sure I could hit 275. I'm probably close to 300 max right now. I'll test for real in a few weeks. Haven't benched more than 225 for a while.

Dumbbell Fly
40x15,15,15

[iamsmu]

Tuesday

Walk
4.7 miles

---------

Wednesday

Run
3.4 miles in 29:56 (3 hills)

That was bad. It was 90% humidity or something awful. I was at the bottom of the last short (<.2 mile) hill and the watch said 29:01. I ran about as fast as I could and made it in under 30:00. 55 seconds up that hill was a record. I nearly puked. HR went to 185.

The run screwed me for everything else. Totally depleted.

Jumping Ring Muscle Up
chin height x2,3,3,3

Headstand Push Up
BW x5,5,2*,5,5

*I was working on bent arm stand to handstand on that set of 2.

Dumbbell Fly + Press
40 x15+10, 15+10, 15+10

Ring Chin Up
BW x10,10,10 (high, rings below shoulder)

Sit Up
ab mat x20,20,20

[iamsmu]

BW ?

Walk
1 mile
3 miles
1 mile

I didn't realize that I was burning. Wow. I'm red all over.

Nice day. All the beaches were packed. Went to a clamshack after. They had about half the tables taped off. They asked people ordering to write their name, email, and phone number on some sheet for contact tracing. The woman had just seen my credit card, so I couldn't write in Don Keehbals. Oh well.

[iamsmu]

Friday

Jumping Ring Muscle Up
forehead height x2,3,3,3

Mega Hex Bar DL
70x10
160x10
250x5
340x5,5,5

Just doing something. Trap irritation. Stopped early.

Headstand Push Up
BWx7,7,7,6

Sit Up
ab mat x50

Push Up
30,30,25

---------------------------
Saturday

Walk
4.9 miles

Lever
adv tuck hold x8s
front lever hold x4s,4s
straddle front lever hold x6s,6s
negative fl x5,5
raise+pump x10,10,10

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

Run
3.4 miles in 29:58

It was miserably hot. Had to almost sprint the last hill to get it in under 30 minutes.

Planche
some tuck holds and plank lean holds

I haven't done any planche work in a long time. I never got far, but it's gone. Might mess around a little to see if I can get back to an advanced tuck hold.

[iamsmu]

BW ?

Hex Bar DL (low handle)
60x10
150x10
240x5
330x5
350x5,5,5,5,5

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

Dumbbell Fly + Press
40x15+10,15+10,15+10

Enough. I was going to do a metcon, but I was wiped from sitting in my hot office. I got stuck on a 3 hour zoom meeting in a room with no ac. It was miserable. I haven't put an AC in there this season, since I rarely use that room. I thought the meeting would be an hour or so. . . .

[iamsmu]

BW 208.7

Run
4.4 miles in 40 minutes

Tried to make this a HR run, but I couldn't keep it down.

Lever
adv tuck hold x8s
fl hold x5s,5s

Jumping Bar Muscle Up with Slow Negative
5,5,5

Trying to get to the point where I can go slow down to horizontal forearms.

High Pull Up
5,5

Got some of these below my chest. Need to get to where my forearms are horizontal. Not that far off.

Front Lever Raises + Pump
5+5, 5+5

[iamsmu]

BW 208.9

Squat
45x10
95x10
135x10
185x10
225x20,10

Ugh. I haven't done a set of 20 in a while. I don' think I had too many more reps in me. I thought I might have a heart attack. The stress destroyed my will to lift. . . . Need to do these more often. I'm a long way from 50 reps!!!

Headstand Push Up
5,5,5

No strength. The 20 repper killed me.

Incline Dumbbell Fly
15+10, 15+10, 15+10

super setted with:

Sit Up
ab mat x20,20,20

.50 GI Jane
burpee pull up x50 in 6:21

I haven't been keeping up with this. That's 11 seconds faster than last time. I don't know if I'll ever get 100 in under 12 minutes. For now, the goal is 100 in under 14 minutes. This takes so little time, I need to throw these in 3 times a week or so.

[iamsmu]

BW ?

Walk
4.9 miles

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

Bar Muscle Up
jumping with slow negative x5,5,5

High Pull Up
> chest x5,5

FL Raise + Pump
5+5, 5+5

Hollow Body Slide
8,6

Straddle Press Jump, Slide, Float
8,6

I couldn't float yet. Kind of clumsy hopping. Beginning press to handstand work.

[iamsmu]

BW ~210

Mega Hex Bar DL (low)
70x10
160x10
250x5
340x5
390x5
430x2

I had horrible DOMS today from the 20 rep squat. I hadn't done any squats in a while. My legs were sore to the touch. I did some hex bar deads to see if it would help. It did.

Headstand Push Up
bw x8,6,5,5,5

Handstand
attempts x6,6

Push Up
bw x50,30

Sit Up
ab mat x50,30

Just wanted to see if I could get into the police academy with a perfect score on the fitness test. Looks like I can. Yay. But I think I'm too old to apply. I'll have to find a different backup career option.

[iamsmu]

BW ?

Walk
4.9 miles

Working on my tan. My back is now darker than cardboard. I'm not sure I can get much darker. I'll go get some paint samples to determine the best name of for new skin tone. The contrast between my ass and my back is striking. My front is changing much more slowly.

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

High Pull Up
> lower chest x5,5

If I can get one to my navel, I'll be very happy. Right now, I can get the first one a couple inches below my chest. (These aren't those explosive high where you have to pull way out from the bar.)

Jumping Bar Muscle Up with Slow Negative
5,5,5

I can pretty much get my forearms parallel to the ground on the way down. Almost there. If you can do that and then go back up, you can do a slow muscle up. That would take years. . . .

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

Straddle Press Jump \ Drag
5,5,5

Damn these are hard on the wrists.

Tuck Swing on PBars
5,5

Working towards a clean bar muscle up. The dirty shit I can do is flukey and ugly. Starting from basics.

And working, maybe toward press to handstand. Just messing around with some early progressions.

Front lever is in maintenance mode. I was "pla"-"toed" (can't figure out how to spell it). Time to move on.

[mbasic]

[iamsmu]

Tan Mom is aspriational. I don't think I could ever get that tan. I have too much Irish and Geramn heritage. Of course my mother swears that my GGM is an American Indian . . . But I can't get very tan. This summer will be the test. I'll go to the beach again this week without any sun block. . . .

[iamsmu]

Spent a couple hours in a hot store front church. I was hoping to win the AR-15 raffle.

There was no AC and it got up to 92+ today. And it was packed! We brought all the kids. It was their first time to handle poisonous snakes. No masks anywhere to be seen. No need.

I danced for what seemed like an hour with a big snake. Why can children spin without getting dizzy, but adults can't? I've lost any tolerance for spinning around. I nearly threw up. My throat is pretty sore from speaking in tongues for so long without water.

You'll all be happy to know that the venomous spawn of Satan and seducer of Adam was no match for the Spirit.

I didn't win the AR though.

As a consolation prize, I went and got a Popeye's sandwich after. Waived at a family holding Trump signs across the street. Gave them a big thumbs up.

[mbasic]

I was gonna follow your post^ there with a post one of the Amazon price tracker alert thingies (like you often do) for the ol' Bars 'n Stars flag. How the price has dropped recently because of all the "libatards makin' a big fuss" etc.

But turns out, I guess they're not selling them anymore. Bezos Poo-poo-ed on my joke.

Lolz

[iamsmu]

I was gonna follow your post^ there with a post one of the Amazon price tracker alert thingies (like you often do) for the ol' Bars 'n Stars flag. How the price has dropped recently because of all the "libatards makin' a big fuss" etc.

But turns out, I guess they're not selling them anymore. Bezos Poo-poo-ed on my joke.

Lolz

Ya, I'm getting the car wrapped in either the confederate flag or Trump's face. Got this in the back window for now:



------

Last night before bed, I got to thinking about how scared my kids were around the cobra. It was kind of embarrassing. They will definitely need more practice around large serpents.

You can't just go into Petco and walk about with a large, deadly cobra. This isn't Florida. I had to look online.

I found a listing on Wayfair for a "trunk". The details page had a picture of a cobra in a pretty ordinary looking, oversized trunk with some holes cut in the back. A little girl in a swimsuit stood next to it. She was holding an apple. The text said "Her name is Luci." Weird spelling. In any case, it was expensive, but I ordered it. Guys, I'm getting a female cobra named Luci! She should arrive this week.

[iamsmu]

BW ?

Run
3 miles in 28 minutes

I couldn't do the last hill. I thought I was going to die.



I don't buy the 114 feels like. But it was miserable.

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

EZ Curl
92x10,10,10

Dumbbell Fly + Press
40 x15+10, 15+10, 15+10

Lever
adv tuck hold x8s
front lever x5s,5s

Incline Sit Up
20, 20

Decline Reverse Sit Up (knee raise)
20, 20

That ab work is going to make me sore. These are much more difficult than ab mat sit ups.

[iamsmu]

BW ?

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

RDL
275x8,8

Headstand Push Up
7,7,7,5

.60 GI Jane
Burpee Pull Up x60 in 8:01

It's going to be really difficult to get 100 in under 12 minutes. Initially, I'd like to bring it in under 14 min. Trying to just do them steady and slow. I need to get my 60 rep time down to 7:30. I might do 60 a few more times. It seemed horrible enough.