Gallagnm's Workouts, blogs, life... idk

[gallagnm]

K lets try this again.
http://forum.bodybuilding.com/showth...#post137458605 - dis is past.


Things to note:
My training has taken a drastic turn
I am busy almost always
My opinions will change monthly
I am 83% confident I will keep this log and not start a new one
I like random stuff

Alrighty lets get started

[gallagnm]

6/19/18

extensive warm up

deadbugs
plank get-ups
2 handed farmers carry (25# DBs until failure)
leg press - 5x3
abductor machine - 5x3
KB RDLs - 5x5
side lying str8 leg abduction

Supps
Bio-Gro
multi
whey
5% kill it pre
agmapure
probiotic
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
Never use machines in my workouts. I thought I would give it a try. Didnt like the leg press, but was sufficient with the hip abduction machine

Video of the day


Quote of the day:


Other sh*t for today:
They put these in ubers now?

[gallagnm]

6/20/18

extensive warm up

push ups
KB single leg RDL - 5x3 each side
ab roller
KB deadlift - 5x3
single arm deadlift - 5x5 each side - fookin hard
single arm cable row
cross body chop downs

Supps
Bio-Gro
multi
whey
5% kill it pre
agmapure
probiotic
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
Balance felt great. Tried to get all the way to the floor with the ab roller. Loved the single arm KB dead, probably because its interesting.

Video of the day


Quote of the day:


Random sh*t of the day:

[HARRYBEAST]

In! Glad to see you back!

[gallagnm]

In! Glad to see you back!

love it! glad to be back. Hope all is well with you on your end

[gallagnm]

7/22/18

extensive warm up

Bench - 5x5
hip abduction machine
single arm shoulder press with exercise ball on wall (palm into ball)

good stuff:
Single leg lateral jump starting in a lunge position
single leg lateral jump to other leg, landing in a 90 degree turn from start
depth jump to single leg lateral jump
single leg lateral jumps continuous
90 degree turn box jumps


Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
agmapure
probiotic
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
Jumps went well. Love incorporating this type of training, makes me feel good. Hardest one would be the single leg depth jump to lateral jump. Knees are not used to that much force and absorption. Will be working on that

Video of the day


Quote of the day:
"A man knows when he has found his vocation when he stops thinking about how to live and begins to live."

Random sh*t of the day:

[gallagnm]

7/23/18

extensive warm up

AM session
cossack squats
levator stretching
braced diaphragm breathing
bridges for forever

PM session
KB deadlift
banded bicep curls
walking lunges forward and backward
KB RDL
KB single leg RDL
KB swings
lateral raises

Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
agmapure
probiotic
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
- I stand and work a lot so that levator stretch was mmmmmmmmmoney
- I have a hard time with a strict pelvic tilt and transverse abdominal contraction. I tend to use my upper body more and my rectus. This needs work and always has needed work
- Lunge backward, youll notice how difficult it is
- Not a lot going on movement wise

Video of the day


Quote of the day:


Random sh*t of the day:

[gallagnm]

7/2/18

extensive warm up

AM session
Pike reaches
braced diaphragm breathing
pursed lip breathing
static depth jump
single leg RDL slow eccentric and fast concentric
quick feet hip switch
jump overs with a pause between jumps
repetitive jump overs to a high knee skip

PM session
jump squats with 90 degree turn
plank on exercise ball
side lunges
bench press - 50 reps total, light weight
TRX rows
BW SL RDL
Bulgarian split squat
plank on ground
prone Ws - BW
wall slides with band around wrists
rocking plank to shoulder flexion

Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
agmapure
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
- Breathing has become hard
- Surprisingly felt comfortable with increased speed on single leg RDLS
- Seems like a lot but it was a lot of body-weight stuff and low reps

Video of the day


Quote of the day:
"Inspiration is for amateurs. The rest of us just show up and get to work."

Random sh*t of the day:

Why you shouldn't use conditioner after a nuclear explosion
https://www.businessinsider.com/nucl...itioner-2017-8

[gallagnm]

7/25/18

extensive warm up

single leg bridge on exercise ball
side steps with band around ankles on toes
single leg RDL
band around thighs backward walk
band around thighs side steps
single leg hops forward
single leg hops lateral

Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
probiotic
agmapure
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
- Easy quick day, felt good. Toe walking side steps with the band is killer

Video of the day


Quote of the day:
"Above all, do not lie to yourself. A man who lies to himself and listens to his own lie comes to a point where he does not discern any truth either in himself, or anywhere around him, and thus falls into disrespect towards himself and others."

Random sh*t of the day:

Someone tell me why when these are done correctly with adequate ROM, they are "bad"... lets argue

[gallagnm]

7/26/18

extensive warm up

walking 1 leg heel raises with a march
deadbug
KB deadlift
side steps with band around thigh then and around ankles
banded shoulder external rotation
lateral raise - 3x15 medium
DB floor press - 3x8 light
incline DB press - 3x8 light

Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
probiotic
agmapure
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
- Floor press AND DB incline press felt nice. Starting to come into play

Video of the day


Quote of the day:


Random sh*t of the day:

[gallagnm]

7/27/18

extensive warm up

diaphragm breathing
cat/cow mix
quadruped rocks
bridges ... a lot
planks ... a lot
bird dogs
BW RDL and with band around waist
deficit trap bar deadlift
serratus DB uppercuts
static hold at the top of the dip position, ball b/w feet with leg curls

Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
probiotic
agmapure
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
- AWESOME bodyweight day (some movements were loaded). Still trying to figure out what im training for

Video of the day


Quote of the day:


Random sh*t of the day:

These are watercolor paintings

[gallagnm]

7/28/18

extensive warm up

exercise ball bridges
single exercise ball bridges
exercise ball hamstring slide outs
banded clamshells
ab roll outs

Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
probiotic
agmapure
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
- Was a good hamstring day

Video of the day


Quote of the day:


Random sh*t of the day:

See-through butterfly?

[gallagnm]

7/29/18

extensive warm up

single limb squat
KB deadllift
cable rows
OHS - 5x4 @ 105#
DB front squat
pallof press

Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
probiotic
agmapure
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
- Solid loaded training. OHS didnt feel good... havent done them in a while lol

Video of the day


Quote of the day:


Random sh*t of the day:

[gallagnm]

7/30/18

extensive warm up for both sessions

AM session
radial nerve mobilizations
wrist extensor isometrics
wrsit extensor curls
Reverse curl
active hamstring stretch

PM session
cable row
RDL
Single leg RDL
lunge
SL bridge
SL bridge on exercise ball
leg curls
back extension
nordic hamstring curls

Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
probiotic
agmapure
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
- Dont remember the last time I used a machine in the gym. I didnt like it lol

Video of the day


Quote of the day:


Random sh*t of the day:

[gallagnm]

7/31/18

extensive warm up for both sessions

AM session
Med ball front squat
bridges
1 arm DB row
BB SL RDL
BW squat
eccentric reverse step downs with a high knee
hang cleans
planks

PM session
cable row
mini band pull aparts
mini band OHP
Dip holds at the top
shoulder clocks with mini band
push ups

Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
probiotic
agmapure
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
- Good day. Need to work more on my upper body. Push ups were getting hard

Video of the day


Quote of the day:


Random sh*t of the day:

This is your serratus anterior

[gallagnm]

8/1/18

extensive warm up for both sessions

push ups
one arm plank
floor press
incline one arm push up
eccentric 1 arm push up
bridges
forearm stretch

Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
probiotic
agmapure
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
- Goo short day

Video of the day


Quote of the day:


Random sh*t of the day:

Benefits of vitamin D

[gallagnm]

8/2/18

extensive warm up

Snatch - Technical max of the day
SL jump to other leg, hop in 360 degrees, jump to other leg
Banded shoulder ER
Banded shoulder ER with trunk rotation
BW hinge - 300 reps
sprint forwards then backwards (x3), finish with a box jump
lateral quick feet (x3), finish with a box jump

Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
probiotic
agmapure
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
- I do weird plyometrics
- Quick feet felt good
- 300 hinges surprisingly went very well

Video of the day


Quote of the day:


Random sh*t of the day:

[gallagnm]

8/3/18

extensive warm up

KB deadlift
BB bench
DB RDL
RFESS
Back squat
pulldowns
hanging leg raises

Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
probiotic
agmapure
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
- went more with a traditional exercise selection today. I liked it. Trying to find the right intensity

Video of the day


Quote of the day:


Random sh*t of the day:

These are protein powders
[img]https://www.bodybuilding.com/fun/images/2015/10-best-tasting-vanilla-protein-powders-********-960x540.jpg[/img]

[gallagnm]

8/4/18

extensive warm up

Cable row
front squat
BB OHP
KB deadlift
Banded Ys
scapular retraction with thoracic rotation into a punch
1 arm farmers walk
banded clamshells
pull downs
KB RDL
push up plus

Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
probiotic
agmapure
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
- Went in with a mindset of a quick workout and it was

Video of the day


Quote of the day:


Random sh*t of the day:

Hmmmm

[gallagnm]

8/5/18

extensive warm up

box jump
single arm KB swing (heavy)
sh*t ton of sprints
RFESS 80x per side with BW
SLDL 60x per side with BW

Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
probiotic
agmapure
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
- Was a dam good workout. Sprints were early in the workout which I didnt expect, but due to the gym being packed it is what it is. Felt good

Video of the day


Quote of the day:


Random sh*t of the day:

Dog in pool

[gallagnm]

8/7/18

extensive warm up

exercise ball bridge hamstring curls
power jerk
snatch - technical max
boats (ab move)

Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
probiotic
agmapure
IC3
fish oil

Nutrition
Currently not tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
- both the power jerk and snatch were halted due to my mindset. Stopped at an easy weight, but mentality was not there

Video of the day


Quote of the day:


Random sh*t of the day:

What are you holding back on?

[gallagnm]

8/10/18

extensive warm up

hanging leg raises
bench press - 5x3
chin ups
incline BB press
seated cable row
top of dip holds
pull downs
push ups
deadbugs
Ys
DB farmers carry

Supps
Bio-Gro
multi
whey
wake up unlimited energy
creaTEN
probiotic
agmapure
IC3
fish oil

Nutrition
Currently tracking, going based off feel and eating when I am hungry. Following more of a keto + IF diet due to lifestyle

NOTES
- Good day full of random exercises. List looks long, but it wasnt bad at all

Video of the day


Quote of the day:


Random sh*t of the day:

Loose change

[gallagnm]

off to vacation for a week

[gallagnm]

Primary focus from now on will be studying for my boards. Still training, but not doing anything special... just movement maintenance. So ill be dropping more knowledge bombs rather than workouts for the time being

Knowledge:

3 main energy systems: ATP-PC, anaerobic, aerobic

ATP-PC --> high intensity, short duration activity (like a sprint ~15 seconds of work)

Workout today:

Core stability
Ys, Ts, Ws
BW leg stuff - bridges, lunges, SLRs

taking it easy today, pretty sore from yesterday

[HARRYBEAST]

strong gap between posts

[gallagnm]

strong gap between posts

i like to spice it up... was I either on vacation for 4 months, or just not posting workouts? We will never know

[gallagnm]

Knowledge:

corticosteroids --> used to control inflammation, but long term use can lead to a breakdown of bone; commonly seen is vertebral compression fractures

Training:

RDLs and bodybuilding style lower body work

[gallagnm]

Knowledge:

Tarsal Tunnel Syndrome:

the tarsal tunnel is the region where the tibial nerve passes b/w the medial malleolus and calcaneus. As the tibial nerve nears its end from the tarsal tunnel, it will split into the medial and lateral plantar nerves (giving sensation to the bottom of the foot).

Entrapment and compression of the tibial nerve or plantar nerves w/in the tarsal tunnel due to inflammation or thickening of the flexor retinaculum (the thick ligament that runs superiorly forming the ceiling of the tunnel) may cause medial ankle/foot pain with possible sensory heightening or diminishing.

Dont mix up w/ plantar fasciitis - both can present with foot pain

Training:

Front squats
upper body light work
possible heavy bag work
core - working on core stability with UE concurrent movement

[gallagnm]

Knowledge:

Terminology: Subluxation
- an incomplete or partial dislocation of joint surfaces

Not to be confused with a dislocation - the complete separation of contact between 2 joint surfaces

pretty simple picture:


Training:

core
bodyweight work
reactive rotator cuff training

[gallagnm]

Knowledge:

What is specific gravity --> the ratio of the density of a substance to the density of a standard.

Training:

Bodyweight work