Unleashing The Beast Within

Wednesday, January 17

...am:

Rower + SkiErg

500 + 500 m

A. DB Curl & Press (both arms together)
12.5/15/17.5's x10

B. Box Jumps
x5 x3

Deadlifts
120/140/160 x3
170 x3 x3

A. Alternating Incline DB Press
17.5's x20
30's x8 x2
17.5's x2

B. TRX Rows
x15/15/20

A. DB Flies
12.5's x25 x3

B. Ring Chin-ups
x8/8/12

A. W's
5's x30 x3

B. GHD Sit-ups
x15 x3

...pm:

Swimming
~600 m


Tried one start off the starting blocks in the swimming, left elbow did not enjoy the water entrance.
 
Thursday, January 18

Barefoot Running

4 k
 
Friday, January 19

Rower + SkiErg + Jump Rope

500m + 500m + 1.5'

A. Plyo Tuck Jumps
x10 x3

B. DB Curl & Press
12.5/17.5/17.5 x8+8

A. Drop Jumps (50cm)
x6 x4

B. Dips
x15 x3

C. Ring Rows
x15 x3

A. Alternating Incline DB Press
17.5's x20 x3

B. Ring Chins
x10 x4

Squat
100x6
120x5
140x4
160x3

A. Paused Bench Press
80/90/100/100/100 x5

B. Face Pulls
x15 x3

A. Good Mornings
60/80/80 x8

B. One-Arm DB Rows
30 x12+12 x3

...a few hours later:

A. DB Bench Press
17.5's x20
30's x15 x3

B. Pull-ups
x6 x4

A. Incline DB Flies
10's x20
15's x20 x2

B. TRX T's & Y's
x10+10 x3

C. Fitball Crunches
x20 x3
 
Saturday, January 20

Running

5.4 k
 
Sunday, January 21

Shoulder Band Complex

x2 rounds
 
Monday, January 22

Rower + SkiErg + Jump Rope

500m + 500m + 1.5'

A. Pogo Jumps
x10 x4

B. DB Curl & Press
10/17.5/17.5 x10+10

A. Box Jumps
x5 x3

B. Alternating Incline DB Press
17.5's x20 x3

C. Ring Rows
x18 x3

A. Squat
100 x8 x3

B. Dips
BWx20
20 x10 x2

C. Ring Chin-ups
x10/10/10/15

A. Incline DB Flies
12.5/15/15's x25

B. W's
7.5 x20 x3

C. Roll-outs
x20 x3

D. Glute-Ham Raises
x12 x3


Shoulder is a lot better than it was in the period between September-December; close to completely pain-free ROM (only pain is in terminal horizontal adduction with internal rotation), close to completely pain-free in the exercises I'm doing.

Wrist is also substantially better; still not close to 100% but I'm now able to handle almost all load vectors to one degree or another (for instance, bar pull-ups and roll-outs where entirely out of question 3-4 weeks ago).
 
Tuesday, January 23

Barefoot Running

4k


Calves still get a bit stiff after running, but are coping way better than they did a month ago.
 
Wednesday, January 24

Rower + SkiErg + Jump Rope

500m + 500m + 1.5'

A. DB Curl & Press (synchronised arms)
10/15/17.5/17.5 x10

B. Plyo Tuck Jumps
x10 x3

A. Alternating Incline DB Press
17.5's x20+20
30's x8+8

B. Seated Box Jumps (50cm to 70cm)
x6 x3

A. Snatch Deadlift
100/120/120/120 x5

B. Face Pulls
GRN x15 x3

A. Ring Dips
x8 x4

B. Chin-ups
x10 x4

A. DB Flies
10/15/17.5's x20

B. Ring Rows
x20 x3

C. Stir The Pot
x10+10 x3

A. Strict Sit-ups
x12 x3

B. Lateral DB Raises
10's x20 x3

C. DB T's & Y's
5's x10+10 x3


Low back (right side, I think around the sacroiliac joint) has been sensitised since last Wednesday's deadlifts, but felt almost pain-free this morning. Was aggravated again from the tuck jumps and is pretty painful to extension right now.
 
Friday, January 26

A. DB Curl & Press
10/15/17.5/17.5’s x10+10

B. Row/SkiErg/AssaultBike
200m/200m/500m

A. DB Bench Press
17.5’s x20
30’s x15 x3

B. Face Pulls
GRN x15 x3

A. Dips
x15 x3

B. Chin-Ups
x12 x3

A. Incline DB Flies
10/15/15’s x20 x3

B. DB W’s
7.5’s x15 x3

C. Roll-Outs
x15 x3


Lower-back is painful as all hell.
 
Sunday, January 28

Barefoot Running

4 k
 
Monday, January 29

Rower + SkiErg + Assault Bike

500m + 500m + 500m

A. DB Curl & Press
10/15/17.5/17.5's x8+8

B. GHD Reverse Hypers
x15 x3

A. Squat (last rep paused)
100/120/130 x5

B. Face Pulls
GRN x15 x3

Bench Press
80/90/100/100/100 x5

A. Ring Chin-ups
x12 x3

B. Ring Dips
x8 x3

A. Incline DB Flies
10/15/15's x25

B. Ring T's & Y's
x10+10 x3

C. Seated Rounded-Back Good Mornings
15/17.5/17.5 x15

D. Roll-outs
x20 x3


Low-back is still super-painful. Weirdly enough, seated good mornings seemed to reduce the pain, at least transiently.
 
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Tuesday, January 30

Seated Rounded-Back Good Mornings

30x10 x3

Barefoot Run

4k
 
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Wednesday, January 31

Rower + SkiErg + AssaultBike

500m + 500m + 500m

DB Curl & Press (arms together)
10/15/17.5/17.5's x10

A. Alternating Incline DB Press
17.5's x20+20 x3

B. Ring Rows
x20 x3

C. Jefferson Curls (kettlebell to floor)
8 x3 x3

D. Seated Rounded-Back Good Mornings
35 x8 x3

A. DB Bench Press
30's x16 x3

B. One-Arm DB Row
30 x15 x3

A. Incline DF Flies
12.5's x20 x3

B. T's
5's x20 x3

C. Strict Sit-Ups
x10 x3
 
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Monday, February 5

Rower + SkiErg + AssaultBike

500m + 500m + 500m

DB Curl & Press
10/15/17.5/17.5's x10+10

A. Ring Chin-Ups
x10 x3

B. Ring Dips
x10 x3

Squat
80/100/100 x10

Bench Press
90/100/110 x3
102.5 x5 x3
90 x6 x2 (paused)

A. Good Mornings
60/70/80 x10

B. Pull-Ups
x12 x3

A. Incline DB Flies
10's x30
15's x20/30

B. DB T's
5/7.5/7.5's x20

C. Roll-Outs
x20 x3

D. Crunches
x20 x3


I've been performing the ring dips with a supination on the lock-out and they've been pretty challenging for me.

Low-back finally feeling much better: still a bit sensitised/tight, but recovered to around 85%.
 
Tuesday, February 6

Barefoot Run

5k
 
What you wrote on FB was pretty cool, buh!

I don't quite understand the Macedonia stuff, but the essay leading up to that was pretty fucking relevant today!
 
Wednesday, February 7

Rower + SkiErg + AssaultBike

500m + 500m + 500m

DB Curl & Press
10/15/17.5/17.5's x10

Kettlebell Swings
20/24/32 x20

A. Alternating Incline DB Press
17.5's x20
30's x10 x2

B. Ring Rows
x20 x3

A. Deadlift
100 x8/10/12

B. Pull-Aparts (supine grip)
x15 x3

A. DB Bench Press
30's x12 x3

B. Chin-Ups
x12 x3

A. Lateral DB Raises
10's x20 x3

B. Ring T's & Y's
x10+10 x3

C. Core Complex: GHD Sit-Ups + Fitball Crunches + Hollow Rocks + GHD Back Extensions
x10+10+10+10 x3


Lower-back got pretty stiff after yesterday's running
 
What you wrote on FB was pretty cool, buh!

I don't quite understand the Macedonia stuff, but the essay leading up to that was pretty fucking relevant today!

Thanks for the comment, bro.

I am very surprised that you and @JauntyAngle understood what I wrote. Out of curiosity, I ran the text through google translate and it came out almost completely unintelligible.
 
Thanks for the comment, bro.

I am very surprised that you and @JauntyAngle understood what I wrote. Out of curiosity, I ran the text through google translate and it came out almost completely unintelligible.

It was enough for me to get an understanding. When it got to the Macedonia issue I was a little lost. I'm only now seeing stories so I don't know much about what is going on. Your opening paragraphs were pretty clear.

Also I think Facebook translation is much better.
 
@NurseKnuckles

If Facebook's translation is better then it makes sense, because what I came up with on google translate was terrible!

Anyways, the gist of it is that, if you want to make our modern society better, the best thing you can do about it is to strive to improve yourself and influence positively the people in your environment, instead of self-entitled complaints. People here tend to think "we" are great and "we" deserve shit, just because our ancestors from some 2000+ years ago achieved "greatness". I argue that we (modern Greeks) cannot own their achievements (and that they are now world heritage), and that feeling proud about the fact that we descend from them is detrimental because it gives us a false sense of self-worth.
 
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