I really suck at keeping journals

[rallyum]

Bring on the long weekend, Friday 22/12

1. MB Chest Passes - 6 x 5 x 3
2. Pushups - 10 x 35, 30
3. DB Flyes - 10 x 10 x 3
4. DB Bench - 30 x 10 x 3

[rallyum]

Chonky, Sunday 24/12

Dunno why i decided to make an enemy out of walking when i still have some last minute shopping to do, but here we are :/

1. Broad Jumps - 5 x 3
2. SG RDLs - 120 x 30, 23
3. GHRs - BW x 8, 6, 6
4. Sumo - 70 x 15, 12, 12
5. Squats - 60 x 32, 21

[rallyum]

Merry Christmas ya filthy animals, Monday 25/12

x

1. MB Slams - 6 x 5 x 3
2. Ring Rows - BW x 26, 29
3. Band PAs - Pink x 3 sets
4. SH Cable Row - 30 x 20 x 3
5. Ring Chins - BW x 15, 12

[nwskier]

Merry Xmas Rally!

[rallyum]

Merry Xmas Rally!

Tim, Merry Christmas and Happy New Year to you too! How's things, really good to see you alive and kicking! Tim, i'm starting to go through this thing where i'm starting to get bits of grey in my hair, lines in my face called "wrinkles?", i sunburn more easily and sometimes i'll hear some of my most favourite songs on the radio being called "hits from the past". Any clue?

[rallyum]

Bye Twenty three, Sunday 31/12

Actually was a pretty good year, hit none of my goals and got really into Warhammer 40k, but also really enjoyed the process of running, lifting and wrecking Orks with the baes of Sororitas. Here's to 24!

1. C&J - 150 x 1 @ 83
2. Side Raises - 8 x 15 x 3
3. Rear Delts - 8 x 15 x 3
4. Wall Ball - Blue x song

[rallyum]

New Year New Me, Monday 1/1

Goals for the year: Drink more water, be less cynical, be more like the first cat, and not get injured chasing vanity reps or miles

1. MB Slams - 6 x 5 x 3
2. Ring Chins - BW x 22, 15
3. SA Pulldowns - 40 x 12 x 3
4. SH Pulldowns - 30 x 15 x 3

[rallyum]

Triceratops Thursday, 4/1

Gym's been packed with resolutioners and too ceebz to clean out the garage gym so been a bit hit and miss with the workouts. Have been running doe, and have already hit 100kms as of 5/1

1. Box Jumps - 5 x 3
2. Squats - 105 x 21, 23
3. DB BSS - 30 x 10 x 3
4. Fronts - 70 x 10 x 3

Notes: Gonna put my autism to good use and try to do a hundred ankle circles a day, find it's the best bang for buck lower mobility drill and always seems to undo the stiffness of running and sport

[rallyum]

Feel Good Friday, 5/1

And here's a red panda eating for more vibes, lil dude's so staunch lul

1. MB Chest Passes - 6 x 5 x 3
2. Pushups - 15 x 30, 29
3. DB Flyes - 10 x 10 x 3
4. DB Bench - 30 x 10 x 3

[rallyum]

The one time i ran into what i thought was a puddle but ended up being deeper than expected because Canterbury council is incompetent, Sunday 7/1

1. Broad Jumps - 5 x 3
2. SG RDLs - 125 x 30, 18
3. GHRs - 10 x 5 x 3
4. Sumo - 75 x 15, 13
5. Bridges - 75 x 10, 10

Notes: Really like the pairing of sumo and bridges, i.e. glute lockout with straight legs + glute lockout with bent

[rallyum]

Pilates, Tuesday 9/1

Lmao, i feel so attacked

1. MB Slams - 6 x 5 x 3
2. Ring Rows - 9 x 25, 25
3. Rear Delts - 8 x 15 x 3
4. DB Rows - 30 x 20, 20
5. Sled Row - 60 x 10 x 3

Notes: Super happy with this workout, hit back using open and closed chain movements, in abduction and adduction, unilateral and bilateral, and at different velocities. The meathead in me thinks there needs to be more loading, but gonna look to replicate this in all my other workouts, e.g. medball shotput for chest day because it lacks a unilateral etc

[rallyum]

Damn, just got an invite to my twenty year high school reunion and i totally don't feel ancient at all Wednesday 10/1

Me attending

1. Wall Ball - Blue x 5 x 3 (bilateral catch, unilateral yeet)
2. DB Press - 30 x 15, 15
3. HSPUs - BW x 5 x 3
4. Side Delts - 8 x 15 x 3
5. KB Overhead Carries - 24 x 60 secs x 3

Notes: Gonna make more of an effort to do more overhead carries this year. Will do as a finisher in the hopes of sneaky shoulder growth - acts as occlusion to bathe the muscle in metabolic stress, and to train overhead stability - the motion of walking creates instability for the weight overhead, forcing the shoulder to constant fire and stabilise, lest decapitation, which will also improve firing (pressing) endurance

[rallyum]

This slaps so hard, Thursday 11/1

Godzirra!!!

1. MB Slams + Sprint - 6 x 5 + 40m x 3
2. Ring Chins - BW x 19, 16
3. SA Pulldowns + Lateral Jumps - 50 x 6 + 3 x 3
4. Moto Rows - 25 x 15 x 3

Notes: Moto rows were done normal, then ipsi and contralateral bird dog to also train hip stability. Also pairing lats with some sprinting and agility since it's a natural combo - lats connect down to L5 and help stabilise low back when running etc, so idea is to activate them, run, and then hope some of that patterning and drilling transfers over to sport

[rallyum]

Me when i should be updating this thing, Saturday 13/1

1. Box Jumps - 5 x 3
2. Squat - 110 x 15, 14
3. KB BSS - 24 x 8 x 3
4. Fronts - 100 x 12

[rallyum]

Future cereal magnate, Monday 15/1

In my younger years i would've told you Froot Loops > all, but now as i've gotten older and palate refined, Crunchy Nut is pretty bussin' (Corn Pops if you can find it)

1. Single Leg Box Jumps - 2 per leg x 4
2. Sprinter Start MB Chest Passes - 6 x 3 x 4
3. Pushups - 20 x 30, 35
4. DB Flyes - 8 x 15 x 3
5. Alternating DB Bench - 36 x 8 x 4

Notes: Single leg box jumps were bilateral landing to reduce impact, and done more to activate the front leg for the sprinter start chest passes, which felt amazeballs

[rallyum]

I laugh at the dumbest things, Wednesday 18/1

1. Single Lateral into Broad Jumps - 2 per leg x 4
2. SG RDLs - 130 x 25, 25
3. GHRs - 10 x 5 x 3
4. Hip Thrusts - 130 x 5 x 3

Notes: Lateral jumps were again single leg with bilateral landing to reduce impact, into bilateral broad jump. Mimics changing direction and pausing to have your defender fly past you, before exploding again. Also a really good way to find and fix imbalances as it force activates the one leg before the bilateral movement

[rallyum]

Me vibin now that my journal is finally up to date, Friday 19/1

1. MB Slams + Sprint - 6 x 5 + 40m x 3
2. Ring Rows - 9 x 23, 22
3. Band PAs - Pink x 20+ x 3
4. LM Rows - 40 x 10 x 3

Notes: Now off to the weekend like

[rallyum]

As a masculine male with super hot girlfriend who goes to a different school so you don't know her, flowers make every room look better Saturday 20/1

Like white oriental lilies would look even better here imo, orchids for the bedroom etc

1. Wall Ball - 6 x 3 per x 3
2. Alt DB Press - 32 x 15, 16
3. Hang Snatch - 80 x 2 x 5
4. KB Overhead Carries - 24 x 60 secs x 3

[rallyum]

Jolteon, Monday 22/1

Yes

1. MB Slams - 6 x 3
2. Ring Chins - 9 x 15, 13
3. SA Pulldowns - 50 x 6 x 3
4. Moto-Rows - 25 x 12 x 3

[rallyum]

GUMBY!!! Tuesday 23/1

1. Single Lateral into Box Jumps - 2 per x 4
2. Squats - 115 x 15, 11
3. DB BSS - 32 x 10 x 3
4. Fronts - 180 x 1, 190 x 1, 192.5 x 1 @ 83kgs

Notes: Legacy lifter 2s for the fronts, and done on a whim

[rallyum]

I would legit take the stairs with me if i ever moved, Wednesday 23/1

1. Sprinter MB Chest - 6 x 2 per x 5
2. Sled Chest Press - 140 x 40m x 3
3. Cable Chest Flyes - 10 x 10 x 4
4. Pushups - 25 x 15, 16, 12

Notes: More athletic focused push session, as everything's done in split stance to simulate the sporting field, e.g. running and pushing off your opponent. So sprinter medball for speed and PAP, heavy sled for strength and is just a safer way to press as you don't need to lower the weight, and cable flyes to build MMC for RFD later + pushups for something to do whilst weighted planking

[rallyum]

Update, Monday 22/4

First up, finished what ended up being a three month deload last month, with a 155 x 8 Oly squat, and 175 x 14 SG RDL. Also had two whimsy max attempts in late Jan, with a 192.5 x 1 FS on 23/1, and 255 x 1 Sumo on 26/1, both at 83kgs. Secondly, quitting soccer this season to go play oz tag with the HS homies, last time we all played together was two decades ago when we lost the HS championships, except we're much fatter and balder nowadays so i don't think there'll be much redemption to be had, lmao. Finally, started a new training block this month focused on increasing stability for explosiveness, otherwise known as shooting cannons from a glass canoe as a washed up athlete

1. Snatch - 97.5 x 6 singles w/ some OHS here and thurr
2. SG RDLs - 137.5 x 6-8 x 3 (p)
3. Step Ups - BW x 5-6 x 3 (e)

Notes: Snatches for acceleration, with pauses here and there on RDLs to weighted stretch and prefatigue hams, then slow eccentrics on lateral step ups to really zero in on quad, hip and adductor stability

[rallyum]

Not sure if this makes me a functioning alcoholic, but always have to have a cold beer after a run, and i run every day in the morning before work, Tuesday 23/4

1. Ring Chins - 9 x 10-11 x 5
2. Single Ring Rows - BW x 5-6 x 5 (e)
3. MB Slams - 6 x 2-3 x 3

Notes: Been doing lever ring rows for the past month, but really like the single arm rows better - allows for greater rotation which really opens up my t-spine, and forces me to train the bridge pattern which i'm pretty delinquent about lul

[rallyum]

First game tonight with the boisss, Wednesday 24/4

1. C&J - 127.5 x 6 singles (3 per leg)
2. Fronts - 157.5 x 3-5 x 5 (p)
3. Squat Jumps - 2-3 x 3 9

Notes: Pauses here and there on fronts to build stability when changing direction on the field, and just general amortization overall. Squat jumps were slow plyo, really focusing on clean triple extension to achieve max explosiveness and height, then smooth landings to drill absorbing and decelerating force when fatigued in game - typically i plyo first to PAP my CNS to lift heavier for the day

[rallyum]

First game analysis, Friday 26/4

How it started

How it ended

(we actually got away with a win lul, dominated the first half due to chemistry, then fell off a cliff in the second due to fatigued decision making and communication, barely hanging on - cept me, my soccer conditioning and competitive autism + cynicism meant i was annoying everyone with my faux positivity, cmon bois, mum's spaghetti)

1. Sled Chest Press - 127.5 x 10-12 x 5
2. Single DB Press - 36 x 6-8 x 5
3. MB Sprinter - 6 x 2-3 per leg x 3

[rallyum]

It's so cute how my dog drags me to Petbarn every day to get himself a treat, as if he works so hard to pay the bills or something Saturday 27/4

1. Deficit Sumo - 197.5 x 3-5 x 5
2. KB Windmills - 16 x 5-6 per leg x 3
3. Single Thrusts - 67.5 x 6-8 per leg x 3

Notes: Deficit sumos and windmills to really target adductors, and help prevent groin strains and (sports) hernias when planting and changing direction

[rallyum]

Story of my life, Monday 29/4

He's tired!

1. Snatch - 100 x 6 singles w/ some OHS here and thurr
2. SG RDLs - 140 x 6-8 x 3 (p)
3. Step Ups - BW x 5-6 x 3 (e)