Unleashing The Beast Within

[miaou]

Monday, February 26

SkiErg + Rower + AssaultBike
600+600+1200m

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

B. Kettlebell Swings
16/20/24 x20

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

B. Ring Rows
x20 x3

Squat
60x8 x3 - last rep paused

A. Ring Dips
x10/10/12

B. Ring Chin-Ups
x10/10/10/12

C. Good Mornings
60 x10 x3

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

B. W's
10's x20 x3

C. Fitball Crunches
x20 x3

D. Roll-Outs
x20 x3


Left quad tendonitis has flared up from Friday's squats. Even very light squats produced some pain today. Lower back still sensitised and stiff.

Sweet Jesus Tittyfucking Christ.

Dear God!

I guess I have to whore myself out to get someone to post in my log these days, lol.

 

[miaou]

Tuesday, February 27

Hip Thrusts
60/100/140/160 x8

A. Dips
x10 x3

B. Pull-Ups
x10 x3

 

[Aleks Sytsevich]

We all have to start somewhere, meow

 

[miaou]

Wednesday, February 28

SkiErg + Rower + AssaultBike
600+600+1200 m

DB Curl & Press
10/15/17.5 x8+8

A. Bench Press
80/85/90/85/80 x10

B. Face Pulls
GRN x20 x3

Full-ROM RDL
80/100/100 x8

A. Alternating Incline DB Press
17.5 x15+15
30 x10+10

B. Chin-Ups
x12/12/15

BTN Snatch-Grip Press
20 x10 x3

A. Lateral DB Raise
10 x20 x3

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

C. Hanging Leg Raises
x8 x3

D. Fitball Leg Curls
x20 x3

E. Hollow Rocks
x16 x3


Lower-back is less painful, still sensitised to extension.

 

[Aleks Sytsevich]

still sensitised to extension.

Tell me moar.

 

[miaou]

Friday, March 2

SkiErg + Rower + AssaultBike
600+600+1200 m

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

B. Kettlebell Swings
16/20/24 x20

Hang Power Cleans
80 x6 x3

A. Bench Press - last rep paused
80 x5
100 x5/5/8

B. Face Pulls
GRN x15 x4

Deadlifts
100/120/140 x8

A. Ring Dips
x10 x3

B. Ring L-Sit Chin-Ups
x10 x3

A. Incline DB Flies
10/15/15’s x20

B. T’s
5’s x20

C. Strict Sit-Ups
x12 x3

D. GHD Back Extensions
x12 x3

 

[miaou]

Monday, March 5

SkiErg + Rower + AssaultBike
600+600+1200m

A. Kettlebell Swings
16/20/24 x20

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

Hang Power Cleans
60/80/90/80 x5

Squat - last rep paused
100/120/140 x5

A. Ring Dips
x10/10/14

B. Ring Chin-Up
x10/10/14

A. Seated Rounded-Back Good Mornings
20/30/40 x10

B. DB Press
17.5's x30
30's x15 x2

C. Ring Rows
x20 x3

A. Incline DB Flies
10's x30
17.5's x20 x2

B. W's
7.5's x20 x3

C. Hanging Leg Raises
x10 x3

D. Roll-Outs
x20 x3


Very small low-back spasm at the 90kg clean set. Some right quad tendon pain.


Bodyweight during practice (almost fasted) = 88.5 kg

 

[miaou]

Wednesday, March 7

SkiErg + Rower + AssaultBike
600+600+1200 m

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

B. KettleBell Swings
16/20/24 x20

RDLs (full ROM)
80/100/120 x8

A. Bench Press (last rep paused)
80/90/100/105/105/105 x5

B. Pull-Aparts
BLU x15 x3

A. Squat Snatch-Grip Press
20 x10 x3

B. Jefferson Curl
20 x5 x3

A. Lateral DB Raise
10's x20 x3

B. Ring T & Y
x10+10 x3

C. Fitball Crunches
x20 x3

Barefoot Run
4 k

Pull-Ups
x12/12/15

 

[golvmopp]

The amount of exercises makes me dizzier than the n00dz did.

 

[miaou]

Friday, March 9

SkiErg + Rower + AirBike
600+600+1200 m

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

B. Kettlebell Swings
16/20/24 x20

Hang Power Cleans
80/90/90 x5

A. Alternating Incline DB Press
15's x15
30's x10/10/12

B. Ring Rows
x20 x4

RFE Split Squat
15's x8+8
30's x6+6 x3

A. Ring Dips
x10/10/12

B. Chin-Ups
x10/10/16

A. Seated Rounded-Back Good Mornings
20/30/40 x10

B. Incline DB Flies
10/17.5/17.5's x20

C. W's
7.5's x20 x3

D. Strict Sit-Ups
x10 x3

E. Hollow Rocks
x10 x3

The amount of exercises makes me dizzier than the n00dz did.

Yeah, I'm having a legitimately hard time recovering from all this work.

 

[miaou]

Monday, March 12

SkiErg + Rower + AirBike
600+600+1200 m

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

B. Kettlebell Swings
16/20/24 x20

Hang Power Cleans
80/90/90/90 x4

A. Ring Dips
x10/10/12

B. Ring Chin-Ups
x10/10/12

A. Alternating Incline DB Press
17.5's x20+20
30's x10/12

B. One-Arm DB Row
30 x15+15 x3

C. RDL (full ROM)
60/100/120 x8

A. Incline KB Flies
12/16 x20
20 x15

B. Seated Rounded-Back Good Mornings
20/30/40 x10

C. T's
5's x20 x3

D. Hanging Leg Raises
x10 x3

E. GHD Sit-Ups
x15 x3


Lumbar extension is still sensitised, but lower-back felt better training today than it has since mid-January.

 

[belph]

Still going strong, I see. What are T's?

 

[miaou]

Wednesday, March 14

SkiErg + Rower + AirBike
600+600+1200m

Power Snatch + Hang Power Snatch
60 x1+2 x3

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

Deadlifts (6 cm deficit)
100/120/140 x8

A. Bench Press
80/90/100/105/110 x5
100 x9+F

B. Face Pulls
GRN x20 x4

Jefferson Curls
20/25/30 x8

A. Incline DB Press
17.5's x25/25/30

B. Pull-Ups
x12/12/18

A. Lateral DB Raises
10's x20 x3

B. Ring T & Y
x10+10 x3

C. Fitball Crunches
x15/15/20

D. Roll-Outs
x15/15/20


Right shoulder didn't appreciate the hang power snatches. Lower back felt a bit better on the Jefferson curls than it did in previous weeks.

Still going strong, I see. What are T's?

Definitely not "strong", but at least I'm still going.

"T's" are chest-supported rear-delt flies with the elbows at full extension ("W's" are the same, with elbows flexed).

You have you been doing? I see you're becoming a martial artist now.)

 

[miaou]

Thursday, March 15

Barefoot Running
2k

 

[miaou]

Friday, March 16

SkiErg + Rower + AirBike
600+600+1200 m

A. Kettlebell Swings
16/20/24 x20

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

Hang Power Cleans
90/95/100 x3
90 x5

A. Alternating Incline DB Press
17.5's x15+15
30's x10+10 x3

B. Ring Rows
x20 x4

Squat - last rep paused
100/120/140 x5

A. Ring Dips
x10/10/12

B. Ring Chin-Ups
x10/10/12

A. Seated Rounded-Back Good Mornings
20/30/40/45 x10

B. Squat Snatch-Grip Press
20/25/25 x10

A. Incline DB Flies
17.5's x20 x3

B. W's
10 x20 x3

C. Sit-Ups
x12 x3

D. Hollow Rocks
x12 x3


First time in a long while that there was no knee pain (on the left quad tendon insertion) during squats.

 

[belph]

Definitely not "strong", but at least I'm still going.

"T's" are chest-supported rear-delt flies with the elbows at full extension ("W's" are the same, with elbows flexed).

You have you been doing? I see you're becoming a martial artist now.)

Ultimately that's all that matters, I guess. You're kicking ass.

Been doing alright, just got hooked on striking and grappling. How about you ?

 

[miaou]

Ultimately that's all that matters, I guess. You're kicking ass.

Been doing alright, just got hooked on striking and grappling. How about you ?

I used to be hooked on kick-boxing for many years when I was young. I tried grappling a few years ago, I liked it but my body was just too frail for it.

This winter has been terrible for me. I’m counting the days to finish this contract (exactly 57 days left) and then I’ll try to gather the broken pieces and make a plan for the future.

Happy to hear you’re doing well, bro.

 

[miaou]

Sunday, March 18

Shoulder Resistance-Band Complex
x2 sets


Maintenance work.

 

[belph]

I used to be hooked on kick-boxing for many years when I was young. I tried grappling a few years ago, I liked it but my body was just too frail for it.

This winter has been terrible for me. I’m counting the days to finish this contract (exactly 57 days left) and then I’ll try to gather the broken pieces and make a plan for the future.

Happy to hear you’re doing well, bro.

You still with that bball team? I thought things were going well.

 

[miaou]

Monday, March 19

SkiErg + Rower + AirBike
600+600+1200 m

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

B. Kettlebell Swings
16/20/24 x20

Hang Power Cleans
95 x3/3/3/5

A. Alternating Incline DB Press
17.5 x15+15
30 x10+10 x2

B. Ring Rows
x20 x3

A. RFE Split Squat
30's x8+8 x3

B. Face Pulls
BLU x20 x3

A. Ring Dips
x10/10/12

B. Ring Chin-Ups
x10/10/12

C. Jefferson Curls
20/25/30/35 x8

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

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

C. Hanging Leg Raises
x10 x3

D. Roll-Outs
x10/10/20


Right shoulder still a bit aggravated from last Wednesday's hang power snatches. Left quad tendon insertion still painful to palpation, but no pain during movement.

You still with that bball team? I thought things were going well.

Thing went excellent with the team last season. They also went pretty well last summer, with the Ukrainian national team. This season has been a total and unmitigated disaster.