Just holding a 3rd world squat & stretching ankles knees & hips for ~45-60sec at a time. I do 1-2 of them & 1-2 rounds shoulder dislocates just about every day.
Pray for Paradise. If things would have gone ‘my way’ last summer I’d have moved back there. The house I lived in in 2011 is gone, & most likely the one I lived in 2013-2015 is too. It’s surreal to think the town (and the ridge) is leveled. Grateful to be in NJ in a rainy November.
Lifted last night, logging waiting on an egg & cheese on a toasted rye bagel with hot sauce on my work break.
Hangs, shoulder circles & plate raises
Ohp wk6 tm120
Bar x8
85
95
105
95
110 x5
120 x2 rest pause 1
Supasetted in them lean back pullups 12,12,12chins
Dips/cable rows
15/8
12/8
10
Ab wheel 12,10,10
Turkey & stuffing before & after. ShopRite = ~15lb of ‘free’ holiday turkey meat after spending $600+ in store on their reward card program. Love some ShopRite. Black Friday I got strip steaks for 2.99/lb
That’s right!
A little, not as much as I was. I am still remodeling my gym and have moved the rings around, still haven’t got them in the “sweet” spot.
Bike, dislocates, shoulder dumbell, 'splosive pushups
Bench wk6 tm190
Bar x8
95
135
155
170
155
175 x5
190 x3 felt strong, wanted only a double goin in but 3 went nicely
Supasetted in dumbell rows
After 170 - off rack 95 x 10
155 - off bench 120 x12
175 off bench 120 x12*
190 off bench 120 x10*
*Had to drop & immediately re grab DB’s for 2-3 reps at the end if the sets. No chalk & grip still weak after deads 2days ago
Dips/Rear Foot Elevated Body Weight Split Squatt’n
20(lifetime PR surprised myself)/25
15/20
Thought my legs were going to explode after. Same “am I going to be OK???” thoughts after that as after the 20rep back squatt’n I have done.
Curls
Bar x20
55
65
75 x8 30sec
65 x7 30sec
55 x10drop
Bar x 10
Feet up bosuball pushups/split squats
20/15
15/15
Stroganoff before potroast after, picking up cheese on the way to my gf’s for tomorrow’s breakfast sandwiches. 3-4eggs (3 if also with avocado, 4 if not)& ~1/2 oz of cheddar on fried Dave’s bread (powerseed, yellow label ) with hot sizzauce. That sandwich is her her specialty & they are delicious