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| ....AND FROM ONE BIRTHED SEVEN. |
52 WEEKS
Consider this: There are 52 weeks in a year. If you train your weakest muscle group once a week for an entire year you have 52 opportunities to improve. But 52 is like your excuses, soft. Forward progression requires commitment. You always do one more of everything your enemy does. This simple trick creates 104 opportunities to dominate. I urge you to embrace this mentality when you decide to stop playing grab-ass with your weak muscle groups and mediocre lifts. Get your entire mortal being on par with the rest of your body.
In war I want 104 opportunities to kill. If half of those connect I still eliminate the threat. Even if all 52 strikes from the enemy land I will still be standing. Sounds dick-cheese but that doesn't make it any less true.
I have ceased chasing numbers. I long ago shifted focus on pushing myself toward becoming stronger instead of higher. This drastically changed my entire approach to weightlifting. By turning the goal onto myself instead of an arbitrary number, I reignited my passion and love for physical fitness. Do I want to hit a big number on a big lift? Yes. Am I going to tailor routines, sets, and workouts to achieve that number? Nah.
I want to be a stronger human not a stronger lifter. I desire all aspects of my physical fitness to be tested so I may remain competitive at any given time. I am avoiding being cornered and forced to wear a title. The best way I can phrase it is I want to not suck so I can at least compete with the smarter and stronger. To make an effort instead of accepting I cannot do X and therefore will not make an attempt out of fear of humiliation.
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| trivia: name this film. |
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| DELOAD IS A LIE |
LISTEN TO:
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| Sinoa Caves - Beyond the Black Rainbow Soundtrack. I have been in love with this record for years. The film is a gnarly head trip that is too abstract and psychedelic for my attention span. It is an excellent film, but best enjoyed without sound. Ironic considering how mesmerizingly haunting the music is. I recently reinserted this record back into rotation and its been incredibly rewarding. One of my favorite things to listen to during my workouts. |
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| Slasher Film Festival Strategy - Wet Leather Strange band name, viscous artwork, and one of the all-time best titles for an album. Instrumental horror music that is slightly on the ambient side but when the jammers surface sporadically it gives me murder chills. If you are into pretending to be a masked intruder endlessly strangling horny teenagers in a nameless Midwestern suburb this is for you. |
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| Sovereign - split with Haunter Again I will go on record and state this is the best USBM band out right now. Two tracks of visceral punishment. https://sovereignusbm.bandcamp.com |
WORKOUTS WORTH YOUR EFFORT AND ATTEMPT
I got a lot of interest from people asking what kind of PT I have been doing and where I get my workouts from. I created a majority of them just piecing together parts of different WOD's I found and adjusted the weight to meet my needs. These are fun and break up the drab routine of lifting heavy weights. These have translated nicely into my strength training routine and overall goal of becoming efficient in exercise.
Warm up:
2 minutes: single leg step up, single leg step up, box jump
1 minute: jump rope
2 minutes: reverse lunge each leg, air squat
A.
(25 pound vest)
15% incline, 3.0 mph on treadmill, carrying 10 pound dumbbells. walk 60 seconds, rest 30 seconds. 10 minutes.
(25 pound vest)
50 over shoulder throws using a 30 - 45 pound medicine ball for time. These should be done unbroken. I got 2:35
squat rack.
bar x 10
1 min rest
95 x 8
1 min
115 2 x 6
1:30 rest
135 2 x 6
1 min rest
185 x 5
2 min rest
225 x 5
3 min rest
275 3 x 5
2 mins rest
315 x 1 per minute till you call it
Immediately following this ladder get a roughly 8-10 minute rest. Go back down to 225 and perform 6 squats with 10 seconds at the top. So every 10 seconds you do one rep. Don't rack the bar keep it on your back the entire set.
B.
Deadlift: 135 x 8 / 185 x 7 / 225 x 6 / 275 x 5 / 315 x 4 / 365 x 3 /
405 x 2 / 455 x 1 / Do 455 for 1 rep with 90 secs rest between each pull. Do enough to make things interesting
Back down the ladder hitting 315 x AMRAP / 225 x AMRAP
C.
LYNNE (HERO WOD)
5 rounds for max reps.
Bench press your body weight
Pull-ups
This is a fucking smoker. Literally top 3 hardest workouts I have ever attempted. The pump is simply ignorant. You do bench press then straight into pull ups. Take a rest and do it again.
D.
For time:
100 wall ball squat n throw
100 weighted sit ups (20 pound dumbbell on your chest)
100 barbell overhead press (65-85lbs.)
50 deadlift 225 pounds
My time: 40:39
E.
6 rounds, for time:
toes to bar x 10
Dumbbell deadlift x 8, (70 pound dumbbells)
F.
Farmer carry 100 pound kettlebells 50 meters.
you stop and deadlift the kettlebells for 1 rep roughly every 10 steps. You do this as fast and efficiently as possible. The intent is moving with purpose. This is not suppose to be fun. You move like you're taking ammo cans to a 50. cal gunner while under direct and effective fire from the enemy with no cover.
2 minutes rest between sets. You must hit 8 rounds at a minimum.
G.
6 rounds, 90-120 second rest between each round:
Bench press 205 x 5
DB thruster 40 pound dumbbells x 6
ROWER WORKOUTS:
Row 2000m in under 8 minutes
Row 500m under 2 minutes
(5 rounds) Row 25 calories, 25 push-ups, 25 pull ups.
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| heck |
This is concludes today's entry. Plenty more content on the way as I remain keeping it consistent. Also, low key heads up: there is new merch coming out this month in the form of VOL. III Ranger Panties, a 4 sided long sleeve, and a couple patches. Excited to get these things out.
STAY GRIM. HIT THE GYM.
