Less is More Log

[Couchlock]

Sunday here in Bengaluru and I went in for Chest and Arms. Felt crazy pumped afterward so I took this picture. I am eating like insane at this time. Got a 400m and 1mile run test left to do today.

So your profile says your a model? Bwahaha. Nice that a person with down syndrome can over come life's obstacles and achieve something. Good for you tarmyg

[tarmyg]

So your profile says your a model? Bwahaha. Nice that a person with down syndrome can over come life's obstacles and achieve something. Good for you tarmyg

Thank you!

[tarmyg]

Damn shoulder continues to give me problems. Could not do L-Sit Pullups and that was simply frustrating. Stopping by the doctor today for a Corticosteroid shot.

Strict Handstand Push-ups
2 Rounds:
60% of Max Unbroken Strict Handstand Push-ups - 10
50% of Max Unbroken Strict Handstand Push-ups - 6
40% of Max Unbroken Strict Handstand Push-ups - 4


*Rest as little as needed between unbroken sets and rest 2:00 between rounds.


Conditioning
AMRAP 15:
30 Double Unders
15 Power Cleans - 52kg
30 Double Unders
15 Toes to Bar


Midline
5 Rounds for Quality:
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row

[tarmyg]

State holiday here today and tomorrow so the Box is closed. Hit up Snap Fitness instead and worked Back plus Arms. Deadlifts are really improving. Always been weak AF on deads but finally seeing some progress.

[tarmyg]

Doing an MRI on the shoulder before the Corticosteroid shot. A good decision the Doctor made that I completely agree with. Going from 50 Air Squats directly to Power Cleans was fun, legs felt like jello :-)

Conditioning
3 Rounds:
7 Strict Close grip Pullups
50 Air Squats
10 Hang Power Cleans @ 52kg

Weightlifting
On the 2:00 x 7:
3 Hang Squat Cleans + 1 Jerk @ 65kg

On the 2:00 x 5:
2 Front Squats @ 100kg

On the Minute x 3:
1 Front Squat @ 115kg

Gymnastics Conditioning
On the Minute x 10
10/8 Calorie Row
Time remaining in each minute:
Max Kipping Handstand Push-ups

[tarmyg]

Today was a bit heavy!

Conditioning
5 Rounds on the 4:00:
400 Meter Run
1 Round of “DT” - 70kg (12 Deadlifts, 9 Power Cleans, 6 Push Presses)

Midline
3 Rounds For Quality:
40 GHD Sit-Ups
20 Hip and Back Extensions
Accumulate 1:00 L-Sit

[tarmyg]

Crap workout day. Just did not feel right.

Bar Muscle-Ups
3 Rounds:
20% of Max Unbroken Muscle-Ups
30% of Max Unbroken Muscle-Ups
40% of Max Unbroken Muscle-Ups


*Rest as little as needed between unbroken sets and rest 2:00 between rounds.


Conditioning
Ascending Ladder for 7 Minutes:
3 Thrusters 45kg, 3 Barbell-Facing Burpees
6 Thrusters 45kg, 6 Barbell-Facing Burpees
9 Thrusters 45kg, 9 Barbell-Facing Burpees
...


Squat Clean Complex
On the 1:30 x 7
Hang Squat Clean + Squat Clean

[RaginCajun]

we all have those days, get some rest

[tarmyg]

Felt somewhat better today but I am having a slight cold and it is closing up my throat when doing hard cardio. That is what was off yesterday.

Strict Handstand Push-ups
Max Strict Handstand Pushups - New RM, 14
Rest 3:00
3 Sets of 30%

rest as needed between

Power Clean
On the Minute x 10
2 Repetitions
Started at 60kg, then 65kg, 70kg, 75kg

Conditioning
3 Rounds:
15 Power Cleans - 60kg
30 Double Unders
200 Meter Run

Midline
For 14 Minutes on each minute alternate
15 Calories on Bike
15 GHD

[tarmyg]

Going to go for a slow run today as I got a Doctor's follow-up later to see the results of the shoulder MRI. Hoping for the best here or competition season will be in jeopardy as it starts the first week of March. Got this bizarre cough also that makes my throat close-up during intense exercise so need a few days to recover here.

Did a small ad for a company last Sunday. It was a corporate ad so fully clothed luckily :-) Got my before shots coming up the first week of January (This is for the Cryolipolysis ad) and as promised I have pretty much eliminated my six pack. They paid half of my fee upfront or I would not have done this crap.

[tarmyg]

Had my Doctors follow-up today. There is a small fluid build-up in the shoulder. Doc said it is minor and 10-days of physio and 3 weeks of not engaging the shoulder in a hurtful way is enough. So, plenty of things I can do just not overhead movements.

[hollowedzeus]

Had my Doctors follow-up today. There is a small fluid build-up in the shoulder. Doc said it is minor and 10-days of physio and 3 weeks of not engaging the shoulder in a hurtful way is enough. So, plenty of things I can do just not overhead movements.

Glad to hear it! Speedy recovery

[tarmyg]

Nice training today. First shoulder PT in the morning and then training.

Back Squat
5 Sets of 3 @ 135kg

Conditioning
8 Rounds
:20 Seconds Back Squats @ 20kg
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Rest 3:00

8 Rounds
:20 Seconds Box Jump overs
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Rest 3:00

8 Rounds:
:20 Seconds Calorie Row
:10 Seconds Rest

[tarmyg]

The shoulder is starting to feel better but I will not be doing any pressing movements for another week at least. Better be safe than sorry. PT is going well, two more sessions and then just rest. As there is a lot of shoulder engagement in general in my training my schedule is a bit light at the moment.

Paused Front Squat, 5 seconds at bottom - EMOM 10
Increase weight each set
Set 1 - 80kg
Set 2 - 90kg
Set 3 - 100kg
Set 4 - 105kg
Set 5 - 10 - 110kg

Conditioning
AMRAP 15:
60 Double Unders
30 Calorie Row
15 Back Squats - 80kg

[tarmyg]

Good day, today! The shoulder is really feeling good but the doctor told me it would feel Ok but do not use it anyway so that is what I am going with.

Warm-up
5K Row, TIME: 20.15 minutes

Conditioning
5 Rounds, On the 4:00
12 Toes to Bar
15 Deadlifts - 85kg
12 Calorie Assault Bike

Midline
2:00 L-Sit
Every break: 10 GHD Sit-Ups
NOTE: This was fucking brutal :-)

[tarmyg]

The coach had a LOT of pressing movements scheduled today so I used my old gym and went to town on my legs. Must admit, no matter how hard I push my legs, I mean, not being to fully walk out of the gym afterward I have zero DOMS afterward. It's weird. Anyhow, just killed legs, really! Rested about 10-15 minutes and ran 30-minutes on an elliptical. Not used one of those in forever!

[tarmyg]

Headed out to my old gym today and worked Triceps and Biceps. I try to run about 3-4 exercises per muscle group and exhaust the muscle. I pretty much copy what they do in Marcus dungeon to be honest when I train arms. After that, it was my first session with "Aerobic Capacity" training which should be on Thursdays and Sundays. Today's plan looked like this:

Competitive Athlete - Lactate Threshold Training
1 x 1000m jog, 1min rest,
2 x 500m, 1min rest between efforts,

1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts.
Total: 5600m

Workout Detail
The jog pace is programmed to be at an “active recovery” or "conversational" pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast. Helpful hint on “fast” is equal to or slightly slower (1sec/100m) than your 1 mile PR pace.

Workout Focus
Force recovery during the active jog recovery.

Conclusion
As I have been in a bulk for 8-weeks+ I am now significantly heavier. I literally got to the second round of 500m and thought I would die so stopped there. Hahaha. Just started laughing at myself. Well, should improve in a few weeks time.

[tarmyg]

Pretty great training today. I picked up some B12 at the Pharmacy on the way home from my workout, 2500mcg per injection. Should help with my appetite issue I have been having. Cost was an affordable 88 cents per ampule, lol. Started with 5K warm-up on the rower today. As my running is really not working well at this time so I am going to replace that with all sorts of machines that do not load my shin splints.

Today's workout:

Opening
5K Row

Conditioning 1 - EMOM
Even - 10 Bulgarian Squats
Odd - 40 Double-Unders

Conditioning 2 - For Time
3 Rounds:
1-minute Assult Bike
20 Box Jump Overs
30 Wallballs

Back Squat
5 Reps @ 120kg
5 Reps @ 125kg
4 Reps @ 130kg
4 Reps @ 135kg
3 Reps @ 140kg
3 Reps @ 140kg

[tarmyg]

Headed out to my old gym today as we are technically in a deload week. I have not been able to push so hard in a while so deload feels completely unnecessary at this time.

Chest
Decline Dumbbell Press, I maxed out the weights here. We only got DB's to 48kg (108lb). I'm pretty weak in my chest honestly which the weights reveal.
Chest Fly
Chest Press, Incline
Supine Bench

Spent 30-minutes on an elliptical machine.

[tarmyg]

Not very good at documenting my journey at this time but I'll get better. I got 37-days until the start of my cut. My worry right now is my shoulder. I "accidentally" did some chest-to-bar pull-ups today, basically not thinking, and my damn shoulder is on fire. Hurting like a MOFO. The sad thing is that is that had just started to feel so much better. You live and learn. Except for that training went Ok today.

TODAY'S WORKOUT

Ring Muscle-Ups - Practice
AMRAP 1:00
Ring Muscle-Ups

Conditioning
30 Chest to Bar Pull-Ups
50 Thrusters - 35kg
70 Calorie Row

Pausing Snatch-grip Deadlifts
1 Second Pause at Knee
3x10 - 70kg

Back Squat
On the Minute x 5:
5 Back Squats – 120kg

[hollowedzeus]

Not very good at documenting my journey at this time but I'll get better. I got 37-days until the start of my cut. My worry right now is my shoulder. I "accidentally" did some chest-to-bar pull-ups today, basically not thinking, and my damn shoulder is on fire. Hurting like a MOFO. The sad thing is that is that had just started to feel so much better. You live and learn. Except for that training went Ok today.

TODAY'S WORKOUT

Ring Muscle-Ups - Practice
AMRAP 1:00
Ring Muscle-Ups

Conditioning
30 Chest to Bar Pull-Ups
50 Thrusters - 35kg
70 Calorie Row

Pausing Snatch-grip Deadlifts
1 Second Pause at Knee
3x10 - 70kg

Back Squat
On the Minute x 5:
5 Back Squats – 120kg

Did something similar the other day... was told not to touch anything because everything was painted. Then went up the stair an touched the banister.... was just like shit...

Hope it heals up alright mate

[tarmyg]

Finished my first ever Test-P and NPP cycle 5 days ago. Got some good gains overall and felt really good on this combination with zero sides. Except for some small visibility of my upper part of my abs, it's almost all covered, just as requested. This will be my first shoot where I actually take my shirt off. All other ones have been fully clothed :-)

Today's training

Conditioning
5 Rounds:
10 Power Cleans - 62kg
10 Barbell Facing Burpees

Midline
Not for Time:
30 Strict Toes to Bar
40 GHD Sit-Ups
50 Abmat Sit-Ups

Slow Conditioning
5K Row

[tarmyg]

Felt decent today and training went well. Was pretty heavy though.

Conditioning
“Johnny”
Buy-In: 1,200 Meter Row
2 Rounds:
19 Calorie Assault Bike
87 Double Unders
7 Rope Climbs
Cash out: 1,200 Meter Row

Barbell Cycling @ 62kg
6 Hang Squat Cleans + 2 Push Jerks
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squat Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks

Overhead
Build to a Heavy:
1 Strict Push Press

Bike Conditioning
30 Minute Recovery Effort

[tarmyg]

Training Volume is on another planet at the moment. One of my employees did not handle the Police training very well so I am covering him in the bootcamps until we figure something else out. We always run the bootcamps and perform all exercises ourselves so I have basically added three bootcamp session on top of my existing training. Got this picture from yesterday's training, the commandos were complaining it was too hard, LOL!



Today's training

Bench Press
1x5 @ 45kg
1x5 @ 55kg
1x3 @ 65kg

1x3 @ 77.5kg
1x3 @ 87.5kg
1x14 @ 100kg (Max amount of reps at that weight)

5x10 @ 55kg

Decline Dumbbell Press
1x11 @ 40kg
1x8 @ 40kg
1x10 @ 36kg

Pec Deck
1x11 @ Max Weight
1x8 @ Max Weight

Cable Tricep Pushdowns
3x11 @ Some Weight and Drop Setting at last set

Cable Bent-Over Triceps Extensions
2x8 @ Some Weight and Drop Setting at last set

One-Arm Reverse Pushdowns
2x8 @ Some Weight

Standing Barbell Curls
2x11 @ Some Weight

Concentration Curls
2x? @ Some Weight

[tarmyg]

Today was a fuckfest. Forearms that have not hurt in well over a year gave up after my first part of the workout. Not sure why but I had to stop my workout and just rest. Luckily we were three today so we could do this one as planned. Was damn fun because you could literally sprint as fast as you could and get through it. Awesome.

Conditioning
Teams of 3
AMRAP 20:
7 Alternating Dumbbell Snatches - 22.5kg
10 Calorie Row
7 Burpees over Barbell

[tarmyg]

Today's workout went fine. A bit short on time but I got it all done. The shoulder is still fucked so I am going to redo my PT treatment right away and try to not FUCK IT UP this time.

Pull-ups
3 Rounds, Not For Time:
30 Calorie Row
2 Sets of 25% Pull-ups

Conditioning
AMRAP 20:
30 Dumbbell Snatches - 22.5kg
30 Box Jumps - 24"
30 Calorie Row
30 Toes to Bar

Snatch Deadlift
5×2 @ 80kg
NOTE: 5 Seconds to move from floor to knee-level. Stand, drop the bar, and reset for the second repetition.

Back Squat
On the Minute x 5:
5 Back Squats – 125kg

[tarmyg]

Today's training was slightly over the top. I just started laughing in the middle as my quads literally gave up on the Assualt Bike. No matter how much I was thinking, "it's in your head, it's in your head" my legs would not move faster. All in all, it was an amazing workout. Felt on fire.

Strict Handstand Push-ups
13 Strict Handstand Push-ups
Rest 1:00
10 Strict Handstand Push-ups
Rest :45
5 Strict Handstand Push-ups
Rest :30
3 Strict Handstand Push-ups
Rest :15
2 Strict Handstand Push-ups

Conditioning
8 Rounds, On the 3:00
21 Calorie Row
100 Meter Wreckbag Sprint - 32.5kg

Conditioning
AMRAP 3:00
3 Calorie Bike, 3 Barbell-Facing Burpees
6 Calorie Bike, 6 Barbell-Facing Burpees
9 Calorie Bike, 9 Barbell-Facing Burpees

Rest 3:00

AMRAP 4:00
3 Calorie Bike, 3 Barbell-Facing Burpees
6 Calorie Bike, 6 Barbell-Facing Burpees
9 Calorie Bike, 9 Barbell-Facing Burpees

Rest 4:00

AMRAP 5:00
3 Calorie Bike, 3 Barbell-Facing Burpees
6 Calorie Bike, 6 Barbell-Facing Burpees
9 Calorie Bike, 9 Barbell-Facing Burpees

Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold

[tarmyg]

My Clean's have really started to suck. Not sure why but I just am a bit out of practice.

Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 54kg
Round 2 – 63kg
Round 3 – 67.5kg
Round 4 – 72.5kg
Round 5 – 77.5kg

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean - Stuck to 60kg, simply could not get this to work today.

Conditioning
3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Rx – 43kg

Recovery
25 Minute Recovery Effort - Rower, did 5500m

[tarmyg]

So these arms are supposed to compete with the crazy monster fuckers in the new competition thread. Should be fun!!!

[tarmyg]

Decent training yesterday. Quads have been somewhat on fire this week but except for my Cleans, that suck, my conditioning is getting better.

Conditioning
3 Rounds:
10 Front Squats - 83kg
20 Wall-balls - 10kg
50 Double Unders

Kipping Handstand Push-ups
5 Rounds:
Every 2:00 (On the 0:00, 2:00, 4:00, 6:00 and 8:00):
Row 25 Calories
Any Time remaining, Max Kipping Handstand Push-ups

Deadlift
4 Sets of 15:
Unbroken Deadlifts - 102kg
Finished in about ~2-minutes

[tarmyg]

Had a really good session today. As long as I stay away from activating the shoulder in a certain way I am good to go. Since there is less than 80-days to competition season this shoulder could, potentially, prevent me from winning my group like I did last year. Time will tell!

Ring Muscle-Up Practice
3 Sets:
25% Max Ring Muscle-Ups
8 Barbell-Facing Burpees
20% Max Ring Muscle-Ups
8 Barbell-Facing Burpees
15% Max Ring Muscle-Ups
Rest 3:00 between sets

Conditioning
For Time:
1500m Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500m Row

Pausing Snatch Deadlift
5×2 @ 105kg
Pausing 5 seconds 1" off floor

Back Squat
On the Minute x 5:
5 Back Squats – 130kg

[tarmyg]

Damn decent training today. I feel like I can push much harder now than just a few weeks back. Not sure why but I am much more focused on the conditioning part. Figured that since I can not control my shoulder I can control conditioning and make that the best it can be.

Strict Handstand Push-ups
18 Strict Handstand Push-ups, Rest 1:00
16 Strict Handstand Push-ups, Rest :45
14 Strict Handstand Push-ups, Rest :30
12 Strict Handstand Push-ups, Rest :15
10 Strict Handstand Push-ups

Conditioning
For Time:
20 Power Cleans - 65kg
20 Barbell-Facing Burpees
20 Front Squats - 65kg
20 Barbell-Facing Burpees
20 Squat Cleans - 65kg

Midline
3 Sets, Not For Time:
20 GHD Sit-Ups
10 Hip and Back Extensions

Recovery
5k Row

[tarmyg]

Pulled my groin muscle today, not too bad but can not squat properly so will take time off on lower body parts until that is completely healed up.

[tarmyg]

Not long until we start the competition here on the forum. I can not really increase training in any way so all changes will have to come from nutrition and some gear, should I decide to use any extra. At this time I am just going to keep it real simple and focus on nutrition.

Today's training.

Thruster
On the Minute x 10
1 Squat Clean Thruster - 52kg

Conditioning
Weight - 43kg
AMRAP 8:
3 Thrusters
3 Toes to Bar
6 Thrusters
6 Toes to Bar
9 Thrusters
9 Toes to Bar
…
Finished 15 Thrusters and 15 Toes to Bar on the second.

Row Conditioning
On the Minute x 16 (4 Rounds)
Minute 1 – 18 Calorie Row
Minute 2 – 15 Calorie Row
Minute 3 – 12 Calorie Row
Minute 4 – Rest

BOOM!!!!!!!!

[tarmyg]

Yesterday I went to my old gym and ran Back, Chest, and Arms. I generally never record these workouts here in the log for some reason.

Today was a good day. I was able to do snatches (using just the barbell) without any shoulder pain. That felt amazing. I also did overhead squats, oh how I have missed not doing these for 3-months. I was weak AF and only did 2 sets of 10 at 62kg but hey, better than a kick in the balls.

Hang Squat Snatch
Every 1:30 x 5 Sets:
Hang Power Snatch
Overhead Squat
Hang Squat Snatch
NOTE: Used only barbell

then

7 Minutes to Build to Heavy Hang Squat Snatch
NOTE: Moved to a "heavy" 40kg :-) The big thing is of course, no pain :-)

Overhead Squat
2 Sets of 10 - 62kg

Wallballs
Alternating On the Minute x 10
Odd: 10 Wallballs
Even: 30 Double Unders

Conditioning
AMRAP 20:
27 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps - 24"
9 Clean and Jerks - 62kg

Active Recovery
5K Row

[tarmyg]

I had a great session today. My added cardio is starting to have an effect only 1-week in. Conditioning is going to be top notch on February 22. BOOM!!!

Strict Handstand Push-ups
Alternating On the Minute x 12
Odd – 18/15 Calorie Row
Even – Max Strict Handstand Push-ups in: 40 Seconds

Pause Front Squat
Build to a Heavy Single
I did an easy 125kg with a 2-second pause at the bottom. A crazy increase from my last test. Easily doing 135kg FS now as 1RM.

Conditioning
AMRAP 5:
21-15-9
Kettlebell Swings - 32kg
Front Squat - 62kg
Calorie Bike

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swings - 32kg
Front Squat - 52kg
Calorie Bike

Active recovery
25-minutes on Assualt Bike at conversation pace

[tarmyg]

Another good day!

Barbell Conditioning
On the Minute x 5
5 Touch and Go Power Clean and Jerks - 52kg

Conditioning
AMRAP 15:
15 Power Snatches - 34kg
30 Double Unders
15 Wall Balls - 10kg
30 Double Unders

Midline
2 Rounds:
50 AbMat Sit-Ups
20 Hip and Back Extensions

[tarmyg]

Decent workout today the day after Christmas! Had quite a bit of champagne and wine yesterday, so it was a bit slow, to be honest, but I'll be on fire for the next few months.

Power Snatch
3-Position Power (High Hang, Knee, Floor)
1 Set @ 40kg
1 Set @ 50kg
3 Sets @ 60kg
NOTE: Being very careful here with the shoulder.

Conditioning
27-21-15-9:
Wallballs - 10kg
Sumo Deadlift High Pulls - 35kg
Box Jumps - 24"
Push Presses - 35kg
Calorie Row

Midline
2 Sets, Not For Time:
10 Strict Toes to Bar
15 Good Mornings - 35kg

[tarmyg]

Honestly felt like I was dying today and so did the other guy I am working out with. Not sure what was going on but I just pushed through to finish the scheduled workout but at the end, boy, not an easy day!

Deload Week

Handstand Pushups
2 Rounds:
AMRAP 1:00 – Strict Dead-stop Handstand Push-ups
Rest 1:00
AMRAP 1:00 – Strict Handstand Push-ups
Rest 2:00 between rounds

Squat Clean
3-Position Squat Clean (High Hang, Knee, Floor)
1 Set @ 65kg
1 Set @ 70kg
3 Sets @ 75kg

Conditioning
3 Rounds:
15 Chest to Bar Pull-Ups
12 Barbell Facing Burpees
9 Squat Cleans - 62kg

[tarmyg]

Another crap day. Body just feels tired and I am not sure why as I just had time off around Christmas.

Deload Week

Conditioning
AMRAP 15:
60 Double Unders
30 Wallballs - 10kg
15 Deadlifts - 112kg

Romanian Deadlift
4 Sets of 7 @ 100kg
Following each set, complete 15 GHD Sit-Ups