condition 215 and 216: knee hurt

So the last time i lifted, i hurt my damn knee. This week and the proceeding music festival have been a slow healing process.

215

Dips

50x8

60x5

50x3,3,3,3,3,3

Inverted row

35x9,4,3,3,3,3,3,3

216

Waiters walk

50lbsx20min

skyrim 214: post bachelor and pre hula

Post party weekend is always a little hard. Another weekend of fun next weekend at hula.

Workout

Fs 215x6

Fs hold 315x30s

Oapress 60x6, 50x10

Bw inverted row bwxtons

Rear delts 30x22, 20, 10, 5

Hang 50x45s

Triceps and biceps

skyrim 213: conditioning

So, suitcase walk is maybe not the best thing to do. My back feels all funky from that.

Stretch

Abs

20min suitcase walk 85lbs

Edit: Maybe this is fine? Fast forward a few hours and i feel fine. Back actually feels pretty great. Grip feels strong af.

skyrim 211 and 212

Remembered why i bailed before from NE. 

1. Its too much shit

2. Im too weak to have the volume workouts be worth a damn

Skyrim works great. Dont fuck with it. An aside, i had a conditioning day yesterday and it was a dream.

210 condition

Stretch

Mobility

Kb swings 45lbs, 6rounds of 40/20

Condition

- waiters walk

- 50lb dumbbell used

- walk for 15min

Loved. This.

Skyrim 211

Fs 180x20!!!

Chin

50x5

25x6

Bwx9

Bw pushups x3

Rear delts

Biceps 

Ne 210 heavy

Fg Dips 70x5
Fs 205x10
Fs shrug 205x10
Fg one arm press 55x7,6,6
Inv row 35x9,9,7
Tri push ss rear delt raise 30x29, 25, 15
Ez curl 95 x8,12,12
Landmine l side raise, side raise, front press, push press
-- love this
Hang 25x1.5min

Not sure what to think of this workout. Summary:
- Dips sucked
- front squats were ok
- partial front squats were a big nono
- front squat shrugs were better than regular shrugs
- curls were great

What im taking away from this session is that off days need to be OFF days. This doesnt meant 0 activity. It means my activity cant be work out minis.

Instead of say...500 rows and 200 pushups and 15 front squats and kb swings.

Maybe try:
- ab work
- mobility and dynamic stretches
- kb swings for conditioning
- static stretching

Tonic workout

Front squat 180x5x3
-- meh maybe skip
Kb swings 45lbs 5rounds 40s on, 20s off
Got gassed woof conditioning

Need moar conditioning

Back extensions bro

Im about done with these. It's not that theyre bad. Theyre just not helpful for the same reasons banded good mornings suck.

My back really really doesnt like the compression. That's about it.

If we do something like one leg rdls, i get a back pump, hamstrings are worked, and i dont get tue god damn compression.

Thoughtssss

I regret cardio

Dont get me wrong. Cardio felt great and i want ti do more of it. But when im at a large calorie deficit and little sleep it was dumb.

Dips 40x12,9 30x10 25x8
Fs 175x20 --fantastic
Oap 40x12 35x16,16,16
Bw inverted row 16,16,13,12,9
Tri ext
Db shrug 70x12, 60x12, 50x10
Tri cable ext
Rear delt raise
Cable shrugs, hold for tension
Ez curl 55x16,16,14,9 fat grip
Band leg curls
clamshells
Hang 90lbs

That hang was not good. Wtf. My back doesnt hurt but its hot. Im mainlining tumeric.

Cardio

Easy day today.

Shoulder mobility
Walk on an 11deg incline for 30min, 3.1mph
3 sets of bw hangs

I did some banded good mornings yesterday that did not make my back so happy. Dont do that again.

NE 209

Backing down the frequency so i can recover better and fast more.

Dips 65x7
Fs 195x9 --still not recovered
Oap fg 50 8,8,6
Inv row 25 6,6,6 --feet elevated
Band pushdown 62,20,18
Rear raise 20,20,8
Ez curl 7,6,5
Back ext 10 12,8,7
Leg curl 40x15
Plank 10 1x3
Hang 80x60s
--some cardio, then came back
Band shrugs 1x20
Band leg curls 2x15
Band snatch shrugs

Notes
Replace leg curls with banded leg curls
Abs should always be something rotational
Add fg to curls

Workout took 1hr with stretching

Skyrim 208: still a little worn out

Ok workout overall. Everything else (sleep, food, sex drive, confidence) is great.

Workout
Fs 185x12
Pfs 345x10
Chin 50x6, 25x9
Cable row 2xamap
Hang 85x40s

Skyrim 207: wtf sleep

So when i do one meal a day i feel awesome during the day and fall asleep easily. But!!! Then i wake up st 330/4. Wtf body. Sleep. Sleeeeeeep.

I didn't intend on lifting this morning, but i have the energy and i need to talk to those bank of america hacks.

Ok workout for dips. Great for everything else.

Workout
Fs 170x20
-- nice
Back ext 35x15
Dips 60x6, 30x9
Bw row 1x15, 1x5 kelso
Hang 80x60s
Resr delts hold 5lbs 2min