March 28, 2022

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A great weekend with the workout crew in Venice, LA. It was the first, but not the last RRL fishing trip. While there we caught plenty of fish and had a great workout at Fort Jackson on the Mississippi River.

Back in the garage:

Today:


March 24, 2022

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Great day at the RRL with more muscle ups than we have seen from our group in a while

Josh, Jose, Lucas, Card, Rusty, Alan, Michael, Steen

Started with Squat Snatch - I felt rusty and immobile today. 135 was challenging. Mobility in my left shoulder was not as good as it can be and also my mid back. Seems like the stretching should be helping but I seemed tight.

Then a strange workout from Fraser -

5 Muscle ups

10 shoulder to overhead w 135

15 cal on bike

x 3 rounds but rest 1 min after first round, 2 min after second round and 3 min after 3rd and then repeat the workout again with the same rest times

My first try was better than my second try even though all the movements felt a little better on the 2nd…just slower.

Today is the day we leave for the 1st annual RRL fishing trip. Headed to Louisiana for many guys first experience at something like this. It should be fun. 9 of us going including my dad. I have prizes for most, biggest, most sunburned and most likely to return

March 23, 2022

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At 4:45 the rain woke me up. I usually get out of bed at 5:02 but I just got up this morning. I could use some extra stretching and probably a few minutes to see how we might customize today’s workout into something we can do in the rain.

It started with a good 20 min stretch and when I felt like I was ready, I moved to the first movement of the day. Clean and Jerk 5x3x2 @ 155

On round 3 I was pretty sure that today would be the day that the streak was broken. I started this garage gym in 2008 or 9, I cant remember. But ever since the first day, at least one person has come to workout with me. I have never been completely stood up. After the 3rd clean and jerk this morning I was pretty sure that today was the day, but I saw headlights and then Justin Arnold rounded the corner!

Justin hit his clean and jerks and I finished mine and then we moved to the next round of the workout which worked perfectly for only 2 of us in the rain.

10 Bench Press

10 Sandball Shoulder @ 120lbs

5 Bench Press

5 Sandball shoulder @ 120

Hit this every 5 minutes x 3 rounds

then

Bike

25 cal

Rest :30

10 cal

rest :30

10 cal

rest :30

10 cal

rest 2:00

do this x3

Great start to the day. Thank you Justin for saving me this morning!

March 21, 2022

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Good group today. Robert, Kim, Card, Will Ensign, Jose, Gage, Josh, Rusty, Alan, Me

Front Squat, Back Squat, Snatch/Row emom followed by bar Muscle up/Devil press and then a 16 min core emom

I read the book Salt Fix yesterday and tried some things I learned. Instead of the 20 gr of carbs coming from Apple juice mixed w 10 gr protein powder I exchanged the apple juice for tailwind that has 330 gr sodium in it. I added a little salt on top of it. Mixed the protein powder in it and did not take Beta Alanine this morning. I felt pretty good and managed 6 bar muscle ups in a row. Maybe I felt a little stronger? I will see if the afternoon nap hits as hard today and I am also going to watch my calves to see if they are twitching as much.

I did not sweat that much this morning. Certainly not like the summer time but I will sauna this afternoon.

Hopefully I can get the balance right.

March 18, 2022

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Finished the week with Deadlifts and a 40 min EMOM

Deads

The EMOM was good. Had a good group: Lucas, Jody, Josh, Jose, Steen, Will Ensign, Card, Rusty, Mathew, Me, Alan.

The Squat Clean Dumbbell was supposed to be at 95. We don’t have a 95 lb db and Im not sure anyone can even do that. We do have a 75 and I managed to work my way up to that for a few rounds. Lucas did too with surprisingly good form. Looked really good. Mine probably didnt look very good

After the workout and to celebrate Moose’s return we went into the basement and had a Black Rifle Coffee Party. Good times

March 17, 2022

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Another awesome morning.

Yesterday was a rainy day that coincided with a day of biking on the HWPO program. It worked out well as we were able to all stay inside and get the work done. It was about a 10 minute warm up of intervals on the bike followed by a 30 minute interval based upon our 20 min max ride. We went 1:00 at 100% of that max, 2:00 at 80% and 2:00 at 60% followed by :30 rest x 5

Today:


March 15, 2022

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Great morning! Im missing my dog Moose as he is still at manners camp. We did have June and Ellie here today though. Great group with Josh, Steen, Rusty, Alan, Mathew, Me.

Morning weigh in at 184.6 down from 191. The tracking of the macros is working and I feel good.

Great stretching session last night before bed and I felt good this morning in the warm up stretch.

We got all this work done before 7 am


March 14, 2022

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Trip to Montana, Trip to Auburn. Time away from this blog but no time away from training.

I also started a new plan to get down to fighting weight. I weighed in at 187 and have been as high as 191. I want to get down to 174.

While I like RP Strength and have had good success with it, I have also tried it many times and fallen off. I think it is too much tracking for me. I decided to try my friend Layne Norton’s app, Carbon. It is easy, provides Zone macro goals and allows bar code scanning. So far, I have remained in calorie deficit but hitting protein requirements. I am predicted to lose 1.5 pounds per week. Hopefully that will continue to work and Ill hit my goal