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#2161 Poppy G

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Posted 19 September 2019 - 05:17 AM

That 30 minute time frame will naw at the fibers of your being until you squash it!

You are so fucked, until you squash it. Then, Poppy G does the fucking!

I would love to say this is going to be my challenge but #fuckit mate, not going to beat my balls trying to get this in under 30 minutes, If it happens I will be over the moon but its not likely in my foreseeable future.


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My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#2162 Stu

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Posted 19 September 2019 - 03:56 PM

I would love to say this is going to be my challenge but #fuckit mate, not going to beat my balls trying to get this in under 30 minutes, If it happens I will be over the moon but its not likely in my foreseeable future.


I digress. It appears that Poppy G has already done the fucking LOL! You are getting from that program what you need. Total victory.
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Sua Sponte ! Now Get off my lawn ! :angry:


#2163 Poppy G

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Posted 19 September 2019 - 04:19 PM

Thursday
19/09/2019

FSM
Warm.up upper body
15 sling shots 1/1
15 halo 1/10 halo chops
10 lockout stretch 1/1
5 windmills 1/1
20 shoulder rotations 1/1
10 standing russian twists 1/1

Workout
4 sets x 10 reps for all
Military press @ 2x 20/44# in
Suitcase rows @ 2 x 20/44 kg
Seesaw press @ 2x 12.5/25# db
Upright row single 20/44# kb
Single arm snatch 20/44 kg
Crush curls single 20/44# kb

Dropped the weight on the seesaw press as I know this would be painful and just plain stupid to do these with 2 20/44 bells seeing as I had just hit the military press with them weights.
Managed to get this one in at about 30 minutes.
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My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#2164 Pops

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Posted 19 September 2019 - 05:52 PM

excellent work


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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#2165 Poppy G

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Posted 21 September 2019 - 12:41 PM

Saturday

21/09/2019

 

Warm up

10/22# Kb

15 Sling shots each way

15 Halos each way

15 Halo chops

5 Spinal wave

5 Chest openers

5 Cossack squats each leg < body weight

5 reverse lunges each leg

 

Work Out

 

4 rds

20/44# single bell

 

10 x Reverse Lunge 5 each leg

10 x Cossack Squat 5 each leg

10 x Goblet sq

10 Walking Swings 5 each leg

10 Hack sqs

 

I dropped the reps on the first two exercises as my knees where feeling old this morning and I got to be honest the way the program is written I'm not totally sure if its 10 reps total or 10 each leg. But for now I'm going to run this on how I feel.

 

So end of week one.. for the second time.

 

Cossack Squats are now being done with the bell. Depth is slowly getting lower

Windmills are getting easier. I'm able to get an almost straight line between my hands whilst one is touching the floor and the raised arm has the shoulder loaded and locked in place. When this is right it feels nice and tight and natural,, Just like I like my women ;)

Hack Squats are weird fuckers. You hold the bell behind your back and squat down trying to keep a upright back and the exercise description shows you are allowed to raise your heels of the floor. Try them. you will thank me ( not ).

 

Looking forward to actually getting to week 2 of this..

 

Now to try and sort my diet out.

Still eating healthy 80% of the time. I know I'm not eating enough but it is mainly clean. salads, tuna, chicken,  low cal meals, fruit and a protein shake after every work out. 

Wished I knew some one that could write a diet plan for me to make my life easier,,


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My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#2166 Stu

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Posted 21 September 2019 - 02:08 PM

I think I'm going to experiment with that Cossack Squat and that hack squat. I just tried the Cossack Squat and I don't believe I have the mobility for that. I'll look into the other squat you mentioned to. I'm in good spirits about it. I just wanted to test the low bar back squat and sure enough my rotator cuff hurts now so no more of those. Thanks man!
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Sua Sponte ! Now Get off my lawn ! :angry:


#2167 danduerksen

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Posted 23 September 2019 - 06:09 PM

 

Wished I knew some one that could write a diet plan for me to make my life easier,,

 

Don't we all? I've invested in the forks over knives meal planner for the year. All plant based. I figure if you want to add a chicken or beef there shouldn't be any issues, but gives a good base to start from. Still haven't used it because the rest of the family has no buy in. Would rather just keep eating the same shit. :angry:


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"He who wants to succeed should learn how to fight, to strive and to suffer. You can acquire a lot in life if you are prepared to give up a lot to get it."

 

Practice the basics as if they were advanced. That's the key to advancing


#2168 Poppy G

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Posted 23 September 2019 - 11:13 PM

Monday

23/09/2019

 

 

FSM
Warm.up upper body
15 sling shots 1/1
15 halo 1/10 halo chops
10 lockout stretch 1/1
5 windmills 1/1
20 shoulder rotations 1/1
10 standing Russian twists 1/1

 

WORK OUT

20/44# Kb

2 cycles

One hand swing 30s each arm x 2 sets      cycle 1, 17 reps each arm each set cycle 2, 15 reps

cleans 30s each arm 2 sets       cycle 1, 10 reps each arm each set cycle 2, 10 reps

circular cleans 30s each arm  2 sets       cycle 1, 10 reps each arm each set cycle 2, 8 reps

Standing russian twists 30s each arm 2 sets    cycle 1, 10 reps each arm each set cycle 2, 10 reps

Snatch 40s 20s rest each arm 5 sets     cycle 1, 10 reps each arm each set cycle 2, 10 reps

 

Ok so this again was no way done in 30 mins..

Basicly I did the first exercise on the left arm and then matched it with the right and tried to hit that many again for the second set.

The only one that I did struggle with was the Snatches, I did each rep counted to 3 and the the next rep so = 40 seconds for 10, was the only way I could remain consistent with these.


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My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#2169 BeachBuckeye

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Posted 24 September 2019 - 05:39 PM

Like


Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay


#2170 Poppy G

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Posted 24 September 2019 - 10:02 PM

Tuesday

24/09/2019

 

FSM
Warm.up upper body
15 sling shots 1/1
15 halo 1/10 halo chops
10 lockout stretch 1/1
5 windmills 1/1
20 shoulder rotations 1/1
10 standing Russian twists 1/1

 

1 CYCLE

12/10/8/6 Alt swings Each arm

12/10/8/6 Alt Snatch Each arm

12/10/8/6 Military Press Each arm

12/10/8/6/ Crescent rows

Rev TGU 5 Each side

15 Std Russian Twists Each side

Rev TGU 5 Each side

15 Std Russian Twists Each side

 

Could not do 2 sets of TGU so split them between the Std Twists.

There is a noticeable change in my body comp. I Am still hoovering around the 215# Mark and actually put a lb back on this weigh in. 

Belly is a lot smaller by 2 belt notches. Moobs have gotten smaller.

Shoulders are feeling 100% healthier these days and the windmills are getting smarted and cleaner. I am actually touching the floor with the opposite hand now and keeping the shoulders in line and this in not causing me the balance issues it did when I started this program so some thing good is coming out of it.


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My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#2171 Stu

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Posted 25 September 2019 - 10:37 AM

You are quite the inspiration as well Poppy G! Really good news to hear you coming along so nicely. It was expected though, with all of the work that you've been putting in here lately. You earned that shit brother!
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Sua Sponte ! Now Get off my lawn ! :angry:


#2172 Pops

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Posted 25 September 2019 - 11:09 AM

Excellent output, Poppy.

Your commitment is paying off, brother.
Lean & mean silverback!!
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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#2173 danduerksen

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Posted 25 September 2019 - 04:57 PM

Everything they said. I'm more than a little envious of the mental tenacity you've been demonstrating.


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"He who wants to succeed should learn how to fight, to strive and to suffer. You can acquire a lot in life if you are prepared to give up a lot to get it."

 

Practice the basics as if they were advanced. That's the key to advancing


#2174 Poppy G

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Posted 25 September 2019 - 10:39 PM

Thank you for the kind words.
It is a struggle to be consistent working shift patterns like I do but I think I may have gotten into a sustainable routine for now.
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My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#2175 steviesch

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Posted 26 September 2019 - 06:12 AM

You made it happen!
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#2176 Poppy G

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Posted 29 September 2019 - 06:52 AM

Thursday

26/09/2019

 

Lower Body warm up

 

Workout

 

1 Cycle

 

Hack sq 10 x 4

Reverse lunge 10 x 4 < I did 5 per leg

Over head sq. 5 x 4  1/1

Cossack Sq 5 x 4 each leg

Single legged Dl 5 x 4 1/1 <  used two bells for this

Goblet Sq 10 x 4

 

Should have hit work out 4 for this week on Saturday but I got drunk Friday night, So fuck that,

Will be doing this today after work.

.

.

Monkey Shoulder Scotch along with copious amounts of beer. Two days later and I'm still feeling the after affects.. God I hate getting old lol


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My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#2177 Pops

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Posted 29 September 2019 - 02:10 PM

Monkey Shoulder Scotch along with copious amounts of beer. Two days later and I'm still feeling the after affects.. God I hate getting old lol


Monkey Shoulder ruined me for 48 solid hours
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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#2178 Poppy G

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Posted 29 September 2019 - 07:36 PM

Sunday
29/092019

Upper body warm up

Workout
3 cycles
All with 20/44# Kb
Slingshot 10 1/1
Halochops 10 1/1
Windmills 5 1/1
Standing Russian Twists 10 1/1
Reverse TGU 5 1/1
Handle plank 30 seconds
Russian situps 10 with 12.5kg Db

Sweater for sure
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My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#2179 Poppy G

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Posted 30 September 2019 - 06:55 PM

Monday
30/09/2019

Upper body warm up
20/44# Kb

10 rev lunge 1/1
10 Goblet Sq
10 Military press 1/1
8 Crush push up
10 upright row
10 Suitcase Rows


This should have been 10 rep for 4 set with 10 sec between sets. Each arm but I'm not sure this is actually possible with out the weight being really really lite.
Imagine doing 10 ohp with 44# left arm then 10s.then right arm then 10s then left arm and so in for 4 rounds.
So I did 10 reps each arm for all exercises for 4 rounds which bought this in at 30 minutes dead.
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My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#2180 Poppy G

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Posted 30 September 2019 - 07:15 PM

Later this week there is a 5 cycle work out and if you follow the rest breaks you need to go full bore none stop crazy arse speed to get it in on the 30 minutes.
It is 6 exercises 10 reps per arm with 90 s between rounds. So by my math that's 6 minutes rest which means 24 minutes working time. So about 5 minutes per round which gives you under 50s per exercise to do 10 reps per arm.
I'm really sceptical that this was run through at the time of writing.
Either that or im using way to much weight. I am thinking Iwould need to be using maybe 10/22# to complete this in 30 minutes.
Just thinking out loud here guys.
Thinking I'm going to just keep going as I am and fuck worring about the time limits for these workouts.
  • steviesch likes this
My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:




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