12/30-12/31 - Off. Did some epsom salts and some time sitting in a squat, but nothing special.
1/1
Abs x 100
SSB Squat barx5x2 70x5 90x4 110x5x2 120x5x3 125x5 130x5
GH Raise 5x10 + Neck Machine 5x12+12+12
Abs x150 and some kettlebell swings
Since I only have one good arm to use, it seems like an excellent time to get back into KB work. Glenn Pendlay from MuscleDriver actually reminded me of this when he posted some vids of himself doing the RKC test (100 snatches in five minutes w/ 24kg 'bell). They're boring vids (sorry man, but it's five minutes of a guy snatching a kettlebell), but what does it say about me that I watched them? Anyways, I'll start throwing these in at the end of workouts to get some variety going on as well as keep the hips snappy. Five minutes of work a couple days a week isn't gonna break me.
1/2
Foam roller work
1/3 - Carb Nite
Measurements
Neck: 16.5"
Chest: (at the nipple line): 40 1/2"
Waist: (around the belly button): 35 1/4"
Hips: (at the widest part): 42"
Thigh: (at the largest part): 26"
Bicep: (unflexed, at the widest part): 15"
Weight: 211.6
Longer Warmup
Front Squat - barx5x2 60x5x2 80x5 100x4 110x4 120x5x6
GH Raise - BW x6 10kgx6x2 15kgx6x2
Reverse Hypers - 3x6 heavy
Traction
- I forgot about my KB work, so I did five minutes of snatches with a 20kg kettlebell. No idea on the reps; I think around 7-10 sets of 8? Boy do they suck when you can't change hands.
Contents of my Carb Nite: Two scoops of Muscle Feast Anabolic Recover (my favorite post-workout shake), some brownies, a quarter of a cherry cheesecake, half a gallon of raw milk, slice of berry pie, bit of chicken breast along with a couple shakes with leucine. Much heavier on fat and sweets than I prefer but I got a late start at the gym and had a short window to get my feed on, so I went with what I had in my freezer.
1/4 - Epsom Salt
1/5
Front Squat with Straps - barx5x2 60x5x2 (could NOT get loose) 90x4 110x3 130x3 142x3 147x3 152x2 (I think the last three are all PRs)
GH Raise bwx5x2 10kgx5x2 15kgx5x2 20kgx5 20kgx4 15kgx7
Heavy Rev Hypers/Standing Abs/GH Situps - bunch of each
Traction
My partners have been working with Josh Bryant and they tested their squats and deadlifts. Reggie squatted 525 and pulled 605, Beau squatted 525 and skipped the DL, Justin squatted 455, pulled 585 and lost 605 just above his knees. Your brother from another mother did the filming and took some pics. Reggie's max squats and pulls are on his YouTube channel here. Justin's are also listed here. Great work by those guys and super happy for them.
Weight: 211.6
Longer Warmup
Front Squat - barx5x2 60x5x2 80x5 100x4 110x4 120x5x6
GH Raise - BW x6 10kgx6x2 15kgx6x2
Reverse Hypers - 3x6 heavy
Traction
- I forgot about my KB work, so I did five minutes of snatches with a 20kg kettlebell. No idea on the reps; I think around 7-10 sets of 8? Boy do they suck when you can't change hands.
Contents of my Carb Nite: Two scoops of Muscle Feast Anabolic Recover (my favorite post-workout shake), some brownies, a quarter of a cherry cheesecake, half a gallon of raw milk, slice of berry pie, bit of chicken breast along with a couple shakes with leucine. Much heavier on fat and sweets than I prefer but I got a late start at the gym and had a short window to get my feed on, so I went with what I had in my freezer.
1/4 - Epsom Salt
1/5
Front Squat with Straps - barx5x2 60x5x2 (could NOT get loose) 90x4 110x3 130x3 142x3 147x3 152x2 (I think the last three are all PRs)
GH Raise bwx5x2 10kgx5x2 15kgx5x2 20kgx5 20kgx4 15kgx7
Heavy Rev Hypers/Standing Abs/GH Situps - bunch of each
Traction
My partners have been working with Josh Bryant and they tested their squats and deadlifts. Reggie squatted 525 and pulled 605, Beau squatted 525 and skipped the DL, Justin squatted 455, pulled 585 and lost 605 just above his knees. Your brother from another mother did the filming and took some pics. Reggie's max squats and pulls are on his YouTube channel here. Justin's are also listed here. Great work by those guys and super happy for them.
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