01.13.2021
D, Swings 15x15
Deads 135x5, 228x4,4
Chin-ups BW+44x6,6
Pull-ups BW+25x5,5
Barbell Curls 65x6, 70x6
Alt D. Curls 15x6, 20x6
Mixed Grip Pull-ups BWx12
The wear/tear of the week was clear and present beforehand, but I toughed it out. Everything is feeling real heavy. Body weight is still hovering in the low 140's. Nutrition has been solid, but I do have periods where I go a long time between meals, sometimes 8-10 hours. I may need to supplement with a shake or something.
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Thread: JohnButz 2020+
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01-14-2021, 06:30 AM #181
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23950
01.13.2021
Workout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
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01-14-2021, 07:02 AM #182
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01-15-2021, 05:57 AM #183
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01-15-2021, 06:01 AM #184
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01-15-2021, 12:13 PM #185
Looking at your last few workouts, I am mucho impressed-o
Busy life, quick workouts full of work, and still maintaining a slightly less than 8 minute per mile pace on your last run... and BWx18 on pullups....
Yeah you definitely need something in that 8-10 hour time frame to keep you going. I am assuming that the 8-10 hours is you being busy as hell and running around the entire time lol, so yeah definitely need to get a snack in or, if not possible, slam a protein shake or two throughout that time.You would be surprised just how much time I have to waste.
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01-15-2021, 05:06 PM #186
Those weighted pullups dang. I might do some walk/jog/sprinting myself tomorrow. Also how do you like dumbbell swings and how would you go about doing them? Hold the end of the dumbbell with both hands?
My Instagram: https://www.instagram.com/tobi_alder_strength_coach/
My YouTube: https://www.youtube.com/channel/UCfUnpHsz47yT0WkkThQOOZA?view_as=subscriber
My Online Strength Coach Website: tobistrength.com
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01-17-2021, 06:51 AM #187
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23950
Thanks Brother! Some days, I'm ending up with just 2 meals/day, so I'll try to add a shake.
Thanks Tobi! I have been utilizing the swings as a warm-up. This started when I was training people a couple years back. I generally would have about an hour or so with a client, so I wanted to get them warmed up (full body) as rapidly as possible, so we could spend the time as best and efficient as possible, so the dumbbell swing became a staple. It gets the blood flowing quick. Yep, both hands, and I usually alternate the top hand if doing multiple sets.
I have played around with a heavier version in the past as well, when I was doing a version of Dan John's Easy Strength.Workout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
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01-17-2021, 08:14 AM #188
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01-18-2021, 06:23 AM #189
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01-18-2021, 06:26 AM #190
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01-18-2021, 08:47 AM #191
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01-18-2021, 07:43 PM #192
I used to read about Dan John's work back in the day. I did hear about his 10000 swing challenge. Knowledgable guy. I might give them a try in the future. And sometimes a short day like a simple run is all you need. You still got the main movement in.
My Instagram: https://www.instagram.com/tobi_alder_strength_coach/
My YouTube: https://www.youtube.com/channel/UCfUnpHsz47yT0WkkThQOOZA?view_as=subscriber
My Online Strength Coach Website: tobistrength.com
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01-19-2021, 05:48 AM #193
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01-19-2021, 05:51 AM #194
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01-19-2021, 06:07 AM #195
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
great work getting those runs in!
intracity run could be good motivation to get a faster pace if you go through the shi tee pa townPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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01-19-2021, 06:22 AM #196
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23950
01.18.2021
01.18.2021
Training:
Warmed up with some wrist stretches, then some basic walk progressions for the hands/wrists.
Then, some timed tripod holds, altered with some shoulder mobility. I haven't done the tripods for quite a while, so 3 sets of 12 second holds was challenging.
Next up;
Dips BWx5, BW+25x5, BW+50x5, BW+75x5, BW+100x5
alternated with;
Chin-ups BWx5, BW+10x5, BW+25x5, BW+35x5, BW+45x5
Finished up with;
Incline Push-ups/Mobility
Incline Rows (rings)/Mobility
Scapular Shrugs/Mobility
Bent Hollow Body Holds/Mobility
These calisthenic movements were very basic. Due to my crazy schedule, I decided to bring back some supplementary movements that I used to play around with a few years back, with the thought that if necessary, I could knock them out at work.
I figure I can hit the big movements at home, and if needed do the supplementary work later.Workout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
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01-19-2021, 06:28 AM #197
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01-20-2021, 06:15 AM #198
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01-20-2021, 11:46 AM #199
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01-20-2021, 02:27 PM #200
What’s the weight on the swings? Also how are you starting with the pistols? Holding onto to something or on top of a milk crate and kinda letting one leg hang down?
I tend to work these using a trx just to keep balance. But I’ve been slacking latelyMy “training log”
https://forum.bodybuilding.com/showthread.php?t=178659261
Here to stay motivated and to motivate others
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01-22-2021, 06:28 AM #201
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23950
I really like them a lot. I hope someday that I can approach the skill you have on them Brother. Unreal strength!
Hey Raigs! I have been using the swings as just a warm-up, so I just use a light dumbbell (15#.) With the pistols, I'm aiming for immaculate form,kind of emphasizing the the hold on the top/bottom, but currently I'm cheating with a low bench, trying to lower it incrementally.
So, for the past couple days, I've been going through the motions (work is still keeping me busy much of the day and night.) I've just messed around with some body weight stuff at work, and I did do an early morning 20 minute run yesterday.
Today, (Friday) I am filled up with tasks before work, so no training at all, but I'm hoping to get back on schedule tomorrow.Workout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
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01-22-2021, 10:16 AM #202
It’s a double edge sword being busy like you want to do other things but it’s great that your business is doing so well.
Nice work on the pistols. I figured you be using something to start. They are incredibly tough. I commend you for going for it!My “training log”
https://forum.bodybuilding.com/showthread.php?t=178659261
Here to stay motivated and to motivate others
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01-25-2021, 06:51 AM #203
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01-25-2021, 06:57 AM #204
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23950
01.20-01.24.2021
Sandbox mode continues. Just doing a calisthenic session, a 2 miler here and there. Yesterday, I wanted to get some pulling in, so I ended up doing a few sets of weighted chins (3xBW+50x4) weighted pull-ups (3xBW+35x4) and played around with rotating gymnastic rings pull-ups, a couple moderate deadlifts (225#) and some tuck holds, and assisted front lever rows.
Workout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
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01-25-2021, 07:31 AM #205
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01-25-2021, 11:22 AM #206
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01-25-2021, 11:44 AM #207
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01-27-2021, 06:29 AM #208
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23950
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01-27-2021, 08:22 AM #209
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
sandbag? Looks like some pretty sweet work to me!
Loving getting the runs in during the winter season, that's badass. Trying to make it motivate me to get back on my cardio trainPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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01-27-2021, 08:41 AM #210
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