I really suck at keeping journals

[rallyum]

Matisse Thybulle is such a weapon, Friday 30/7

1. Hills - 180m x 10, 30 mins
2. Cleans - 105 x 1+1 x 8
3. Fronts - 125 x 6 x 6

Notes: Contrast training = supersetting strength with plyo, with the first lift improving the second, e.g. box jumps after squats feeling lighter, or plyo pushups before bench for explosion. It's essentially a CNS hack, aka post activation potentiation, with one major benefit being able to squeeze extra reps without the danger - e.g. instead of getting pinned under a squat, stopping early and box jumping because max velocity hits the same as max force does. For athletes, it also helps to build conditioning for repeated efforts without the wear of constant heavy loading or plyo impact


Adidas SL20s

[rallyum]

So sad to see the Baby Shark Nationals go, and Westbrook to the Lakers is just nuts Saturday 31/7

1. Bay Run - 16kms, 60 mins easy
2. DB Press - 30 x 6 x 6
3. Chins - BW x 15 x 6

Notes: 22 runs, 200.4kms, 1080 mins for July


New Balance Rebel v2s

[rallyum]

Rabbit rabbit, Sunday 1/8

1. Sprints - 100m x 10, 30 mins
2. Sumo - 170 x 3 x 6
3. RDLs - 110 x 6 x 6

Notes: More sleep and better upper flexibility for the month


Adidas Ghosted 3s

[rallyum]

Tiffany is still a baddie, Tuesday 3/8

1. Hills - 180m x 10, 30 mins
2. Snatch - 90 x 1+1 x 6
3. DB BSS - 37.5 x 6 x 6

Notes: Ceebs recording, but adding med ball slams to my oly days - e.g. snatch = vertical explosion, slams = downward


Adidas SL20s

[rallyum]

Me meal prepping is just me eating a week of food in two days, Wednesday 4/8

1. Trail Run - 21kms, 90 mins easy
2. DB Bench - 32.5 x 7 x 5
3. DB Rows - 32.5 x 12 x 5

Notes: Ceebs recording, but adding stretch type exercises to my upper days like flyes and dips etc


Altra Superior 5s

[rallyum]

And KD took it personally, Friday 6/8

1. Hills - 180m x 10, 30 mins
2. Cleans - 110 x 1+1 x 6
3. Fronts - 130 x 4 x 4

Notes: Legit love how petty that guy is


Adidas SL20s

[rallyum]

Olympic Patty just built different, Saturday 7/8

1. Bay Run - 16kms, 60 mins easy
2. DB Press - 32.5 x 6 x 6
3. Chins - BW x 8 x 6

Notes: Him choosing violence and getting the rose gold warms my little boy soul so much


Rebel v2s

[rallyum]

What to do now that basketball is over, Sunday 8/8

1. Sprints - 100m x 10, 30 mins
2. Sumo - 170 x 3 x 6
3. RDLs - 110 x 6 x 6

Notes: Luc Longley last dance >>>


Adidas Ghosted 3s

[rallyum]

My golf game stinks, Tuesday 10/8

1. Hills - 180m x 10, 30 mins
2. Snatch - 90 x 1+1 x 6
3. DB BSS - 37.5 x 6 x 6

Notes: You can never warm up enough, muscle viscosity is actually a thing


Floatride Grow 2s

[rallyum]

Who else hasn't done their census, Wednesday 11/8

1. Trail Run - 21kms, 90 mins easy
2. DB Bench - 32.5 x 5 x 6
3. DB Rows - 32.5 x 8 x 6

Notes: Think i need to box more to get in some rotation - stretch, power and coordination etc


Altra Superior 5s

[rallyum]

Posting here, too autistic for Strava Wednesday 30/6

Yep, i'm retarded

Me, Strava and Plantar fasciitis, name a more iconic trio....



Harry, Ron and Hermoine Monday 28/11

Squats - 60 x 50
RDLs - 60 x 50
Side SUs - BW x 30
Pushups - BW x 50
Ring Rows - BW x 50
Ring Chins - BW x 30
DB Press - 20 x 30

Notes: And Naruto, Sasuke and Sakura for all you anime weebs out there

[rallyum]

How is Thomas Shelby so cool, Tuesday 29/11

Squats - 60 x 50
RDLs - 60 x 50
Side SUs - BW x 30
Pushups - BW x 50
Ring Rows - BW x 50
Ring Chins - BW x 30
DB Press - 20 x 30

Notes: Split squat with contralateral loading = pronation bias, split squat with ipsilateral = supination bias. E.g. if you're a runner and you overpronate, or your knee buckles when you normal squat, contralateral load (left foot forward, right hand weight) for body awareness, then ipsilateral to counter

[rallyum]

The masculine urge to outdo the neighbours with the Christmas decos, Wednesday 30/11

But i just know they're gonna be up until May, or the next major storm

Fronts - 60 x 50
Deficit RDLs - 60 x 50
Side Stepups - BW x 30
DB Bench - 30 x 50
DB Rows - 30 x 50
Chins - BW x 30
DB Press - 20 x 30

* atg flat
** single sumo underhand row

[rallyum]

Lizzo is so fat Thursday 1/12

But i too like it when they squeeze my belly

Squats - 60 x 50
Deficit RDLs - 60 x 50
Side Stepups - BW x 30
Pushups - BW x 50
Ring Rows - BW x 50
Ring Chins - BW x 30
DB Press - 20 x 50

* atg flat
** single half kneeling press

[rallyum]

Stepped on a reindeer Christmas tree ornament and was done for the day Friday 2/12

Squats - 60 x 50
Deficit RDLs - 60 x 50
Side Stepups - BW x 30
DB Incline - 26 x 50
DB Rows - 30 x 50
Chins - BW x 30
DB Press - 20 x 30

[rallyum]

Imagine not liking Andor, Saturday 3/12

Fronts - 60 x 50
Deficit RDLs - 60 x 50
Side Stepups - BW x 30
Pushups - BW x 50
Ring Rows - BW x 50
Ring Chins - BW x 30
LM Press - 20 x 30

Notes: Pretty much

[rallyum]

This is the way, Sunday 4/12

Squats - 60 x 50
Deficit RDLs - 60 x 50
Side Stepups - BW x 30
Pushups - BW x 50
DB Rows - 30 x 50
Chins - BW x 30
DB Press - 20 x 30

[rallyum]

I've never wanted to be inside something so much, Monday 5/12

Squats - 60 x 50
Deficit RDLs - 60 x 50
Side Stepups - BW x 30
MB Chest Pass - 14lbs x 30
Ring Rows - BW x 50
Ring Chins - BW x 33
Wall Ball - 20lbs x 50

Notes: Dad gum

[rallyum]

I swear, my titles make sense if you check for a hyperlink Tuesday 6/12

Fronts - 60 x 50
Deficit RDLs - 60 x 50
Side Stepups - BW x 50
Pushups - BW x 50
DB Rows - 30 x 50
MB Slams - 11lbs x 30
LM Press - 20 x 30

Notes: Really wish i could find a speed row movement that isn't goofy looking, because i'm vain like that. Also have pretty much found my program for the month, volume movement (e.g. pushups) paired with ballistic (e.g. medball chest) to hit both fibre types without the need for heavy weight

[rallyum]

Saving Private Raccoon Wednesday 7/12

Interesting read on how the Ukrainians were able to punch the bear in the mouth and withstand the first five months of invasion

Squats - 60 x 50
Deficit RDLs - 60 x 50
Side Stepups - BW x 30
MB Chest Pass - 14lbs x 30
Ring Rows - BW x 50
Ring Chins - BW x 33
Wall Ball - 20lbs x 50

[rallyum]

Not a month goes by where i don't watch a Miyazaki film, Friday 9/12

Watched this the other night, was feeling down and nostalgic and longing for a simpler time in life and movie still stands

Fronts - 60 x 50
Deficit RDLs - 60 x 50
Side Stepups - BW x 50
Pushups - BW x 50
DB Rows - 30 x 50
MB Slams - 11lbs x 30
DB Press - 20 x 30

[rallyum]

Why thank you Youtube algorithm, it is time i travelled again Saturday 10/12

Squats - 60 x 50
Deficit RDLs - 60 x 50
Side Stepups - BW x 30
MB Chest Pass - 14lbs x 30
Ring Rows - BW x 50
Ring Chins - BW x 33
Wall Ball - 20lbs x 50

[rallyum]

Can we all agree that the milk in cereal is a beverage and not a soup or sauce, Sunday 11/12

Fronts - 60 x 50
Deficit RDLs - 60 x 50
Side Stepups - BW x 50
Pushups - BW x 50
DB Rows - 30 x 50
MB Slams - 11lbs x 30
LM Press - 20 x 30

[rallyum]

Mondays, 12/12

Squats - 60 x 50
Deficit RDLs - 60 x 50
Side Stepups - BW x 30
MB Chest Pass - 14lbs x 30
Ring Rows - BW x 50
Ring Chins - BW x 33
Wall Ball - 20lbs x 50

[rallyum]

The masculine urge to outdo the neighbours with the Christmas decos, Wednesday 30/11

But i just know they're gonna be up until May, or the next major storm

Yep, Santa and his goons took out my solar panel Wednesday 14/12

Fronts - 60 x 50
DB RDLs - 30 x 50
Side Stepups - BW x 30
Pushups - BW x 50
DB Rows - 30 x 50
MB Slams - 11lbs x 30
DB Press - 20 x 30

Notes: Split stance contralateral row = front hip ER, ipsilateral = IR. Easy way to train closed chain hip rotation, i.e. most hip exercises are open chain (e.g. fire hydrants) where the foot is free to move and engage the muscle, whilst most lower exercises are closed chain (e.g. squats) where the feet are fixed and thus hard to activate. Split stance gets around this by fixing the front foot and having your torso either move towards or away from your front knee to drive either internal or external hip rotation respectively

[rallyum]

Russians digging trenches in Chernobyl will never not be funny, Thursday 15/12

Pretty measured take from Ukraine's top generals about any upcoming offensives this winter, and the war's trajectory as a whole

Squats - 60 x 50
DB RDLs - 30 x 50
Side Stepups - BW x 30
MB Chest Pass - 14lbs x 30
Ring Rows - BW x 50
Ring Chins - BW x 33
Wall Ball - 20lbs x 50

[rallyum]

So does Ji A get with Hyeon Joong or do i have to keep hating Hyun Seung, Friday 16/12

Fronts - 60 x 50
Sumo - 100 x 50
KB Windmills - 16 x 30
Pushups - BW x 50
DB Rows - 30 x 50
MB Slams - 11lbs x 30
LM Press - 20 x 30

* switching to one legged pushups

* switching to split stance contralateral db rows, and both contra and ipsilateral landmine presses

[rallyum]

A good pho always hits the spot, Saturday 17/12

Squats - 60 x 50
DB RDLs - 30 x 50
Side Stepups - BW x 30
MB Chest Pass - 14lbs x 30
Ring Rows - BW x 50
Ring Chins - BW x 33
Wall Ball - 20lbs x 50

Notes: Tapas

[rallyum]

So does Ji A get with Hyeon Joong or do i have to keep hating Hyun Seung, Friday 16/12

Haha Ji A is such a savage, i love her so much Sunday 18/12

Step on me queen

Fronts - 60 x 50
Sumo - 100 x 50
KB Windmills - 16 x 30
Pushups - BW x 50
DB Rows - 30 x 50
MB Slams - 11lbs x 30
DB Press - 26 x 30

[rallyum]

Sex is great but have you tried not waking up with survivor's guilt Tuesday 20/12

Me neither, me rn

Squats - 60 x 50
DB RDLs - 30 x 50
Side Stepups - BW x 30
MB Chest Pass - 14lbs x 30
Ring Rows - BW x 50
Ring Chins - BW x 33
Wall Ball - 20lbs x 50