Exodus Strength

Wednesday 8/24/22
Monsoon-level rain, so no walk.
10 rounds of leg blasters (30 sec rest between): I could barely walk down the stairs after.

Lever holds, negatives, raises
I have the worst ab doms ever from ab wheel on Monday, so holds were kind of tough.

I was going to complain "spoiler alert", but ENDING was in the title, so shame on me. Now I have to watch the rest.

heidikay wrote: ↑Mon Aug 22, 2022 3:24 pmnever want to eat it again

This schtick delights me

Hanley wrote: ↑Wed Aug 24, 2022 1:40 pm This schtick delights me

I did wind up making ma po tofu again a couple of weeks ago. It was delicious.

Thursday 8/25/22
6.6 mile walk

Yeah, those leg blasters on Wednesday were a bad idea: I was so sore, all day I was walking like I’d just been cornholed. When I went to the grocery store I used the escalator. Walking downhill/stairs was the worst.

Friday 8/26/22
6.6 mile walk
The majority of people I see running are grimacing in pain, and many are groaning and moaning.

High Hex
6X3@292#

L-Sit DB OHP
1X5@30#
4X8@25#
Felt weak so dropped the weight.

Weighted Pullups (+13#)
12/15/16/13
Weighted pullups and chins have felt like crap since I lost weight, so I thought maybe I would try the Hanley pullups every day thing and start out relatively light.

Feet Elevated Side Plank with Hip Drop
4X14 (per side)

Feet Up Pushups

Hammer Curls
4X12@25#

No leg work because I'm still sore. And I hate leg work.

Walking > running

JohnHelton wrote: ↑Fri Aug 26, 2022 2:53 pm Walking > running

Fetal position >walking > running

Backloggin'
Monday 9/5/22
6.6 mile walk

10 DB swings @40# +10 Burpees x 10 in 10:20

Chinups +13#
15/16/14/14
Did the Hanley pullup everyday thing with this weight; started with chinups the next day.

Tuesday 9/6/22
6.6 mile walk run
Walked 3 miles then ran 3.6 home (sprinted last quarter mile) to get away from someone.

Low Hex
5X5@212#
Tweaked my back last week so just doing stuff this week to get the blood flowing.

Fly Press
5X10@40#

Chinups +13#
20 reps then 52 reps in 5 minute density block

Goblet Squats
10X10@50#

L-Sit Chins
6X10

Hollow Body Hold
66 seconds

Wednesday 9/7/22
6.6 mile walk

Chinups +13#
6X10

Thursday 9/8/22
6.6 mile walk

10 sets of 10 Devil Press @20# per side
I swear these suck more each time I do them.

Chinups+13#
Myoreps
18 then 7 sets of 6

Finally coming out of my foul mood.

Friday 9/9/22
6.6 mile walk

High Hex
5X10@212#

DB BP
5X16@25#
Slow, exaggeratedly deep reps. Having to get creative with bp because of equipment limitations.

Jump Squats
6X10 (30 secs rest)

Chinups +13#
5X10

Full Standing Ab Wheel
5X6

Saturday 9/10/22
6.6 mile walk

Chinups +13#
22 then 63 in 5 minute density block

Calisthenics bs

Sunday 9/11/22
6.6 mile walk

L-sit from floor: 40 seconds
This sucked because I was so sore from Friday's ab wheel.

Chinups +13#
15/14/14/14/14
Here endeth re: chinups.

"Yeah, those leg blasters on Wednesday were a bad idea: I was so sore, all day I was walking like I’d just been cornholed."

This is burned into my brain now. Will never do thrusters/blasters again without thinking of this.

Haha @hector: I guess that imagery was a little too vivid. Sorry I ruined them for you

Tuesday 9/13/22
6.6 mile walk
I should dry out and start running again. Alcohol has stopped working anyway. Probably time to try sex.

Low Hex Block Pull
5X2@292#
2X6@292#
Kind of a dumb movement, but I enjoyed it.

One-Arm L-Sit DB Press
5X6@30#

Hex Reverse Lunge
5X10@62#

Pushups (w/16# weighted vest)
5X25 (minute rest)

DB Hammer Curls
5X6@30#

Helicopters everywhere. Reports of an active shooter at the high school down the street.

heidikay wrote: ↑Tue Sep 13, 2022 12:38 pm Haha @hector: I guess that imagery was a little too vivid. Sorry I ruined them for you

Nothing in his post suggested ruination....

cgeorg wrote: ↑Thu Sep 15, 2022 2:14 pm

heidikay wrote: ↑Tue Sep 13, 2022 12:38 pm Haha @hector: I guess that imagery was a little too vivid. Sorry I ruined them for you

Nothing in his post suggested ruination....

I dig it.

cgeorg wrote: ↑Thu Sep 15, 2022 2:14 pm

heidikay wrote: ↑Tue Sep 13, 2022 12:38 pm Haha @hector: I guess that imagery was a little too vivid. Sorry I ruined them for you

Nothing in his post suggested ruination....

Saturday 9/17/22
6.6 mile walk

Low Hex Deficit DL (3 inch deficit)
5X3@227#

DB BP
18/18/16/16/16
Low and slow

Jump Squats
5X12 (30 seconds rest)

One Arm KB Rows
5X6@70#

Toes to Bar
3X22
Jesus these burned.

On Wednesday my glutes were incredibly sore. I think it might have been Tuesday's low hex block pulls. I also forgot how much block pulls fry my lower back. Been a while.

Made a delicious shallot sambar and yogurt rice with mustard seeds, curry leaves, and chiles. Also roasted carrot salad with avocado and cumin lime dressing.

Wednesday 9/21/22
6 mile walk
I have no categorical desires any more. I live like an animal, from hour to hour.

Low Hex Block Pulls
1X2@297#
5X3@297#

L-Sit Press
3X7@30#
1X6@30#
2X10@25#

Goblet Squat
52 reps @55#

Weighted Pushups (+16#)
5X20
These felt like shit today for some reason.

L-Sit Chins
4X15
1X10

Rear Delt Fly
5X12@12.5# per side

Thursday -- Saturday: Metcons, calisthenics, walks, general horseplay.

Sunday 9/25/22
6.6 mile walk

Low Hex DL
7X7@232#
Fuckin' A

DB Bench
15/15/14/12/12 @30# per side

Jump Squats
5X14

Ring Rows
5X15
Taking it easy because my elbows feel kind of messed up. I wonder why? (thumbs through log book and sees that time she did weighted pullups/chins 14 days in a row).

Copenhagen Planks
2 holds per side @60 seconds each

DB Curls
3X10@20#
2X15@20#
Going light because of the old elbows.

As I strung the rings up in the doorway after hauling the hexbar back into the bedroom closet downstairs, it occurred to me that my hobbies might seem strange to many.

Tuesday 9/27/22
6.6 mile walk

10 rounds of 5 Devil Press (20# per side) with 30 sec rest
Had to drop reps to 5 as 10 was too aversive. Or maybe depression is just taking a toll on my energy.

Calisthenics bs

Wednesday 9/28/22
6.6 mile walk

Low Hex Block Pulls
5X3@302#

One Arm DB Push Press
5X7@37.5#

Reverse Hex Lunge
50 reps (per leg) @67.5#

Weighted Pushups on Stands (+16#)
20/20/22/21/24

Full Standing Ab Wheel
5X7

Getting together for a couple of days in the Hill Country with my three best friends in a few weeks. One friend noted that the place we are staying "doesn't have a spa on the premises" (kind of a shady thing to say) and said she will bring nail polish for manicures and pedicures. WHAT THE ACTUAL FUCK? Is this really what women do when they gather? Why would I want to paint my toenails with people?

Friday 9/30/22
6.6 mile walk/run
Ran quite a bit today. Weather has been wonderful.

Weighted Cindy (+16#) for 20 rounds in ~15
I guess I'm a really fit hermit. My body will look super hot when I'm found dead with my face eaten off by my cats.

Calisthenics Stuff (lever holds, etc.)

Saturday 10/1/22
6.6 mile run
Ran the whole way today and sprinted down my street. Chased someone for a little bit.

Low Hex Deficit DL (3 inch deficit)
7X3@232#
I've almost reached my final form.

DB Bench
10@40#
4X10@35#

Seated Arnold Press
5X12@20#

L-Sit Chins
6X10
Went light on these because my elbows still feel weird.

Living the dream: I pulled three times this week.

heidikay wrote: ↑Sun Sep 25, 2022 2:31 pm As I strung the rings up in the doorway after hauling the hexbar back into the bedroom closet downstairs, it occurred to me that my hobbies might seem strange to many.

F no. You have your priorities straight.
Most expensive thing I've ever bought for myself besides a car is my fancy Trap Bar.

And pulling 3x/week is the shit. I'm inspired to now do the same this week. Thank you!

hector wrote: ↑Sun Oct 02, 2022 10:52 am And pulling 3x/week is the shit.

Now that I got the lifting silencer pads I can do block pulls, so that helps -- more variations.