F7 GST B Hamstrings and Calves

Total time: 53:15 good pace. Slower on squats but made up time and over a min faster. 

SLS 0 - 12:45

SLS/SE3 5rx5 25# kb for all sets. Great sets. Still hitting 5. Maybe try 30 next week. 

Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

Jefferson Curls 13:45 - 19:00

95 x 5 x 5

Hamstring Curl 19:30 - 26:15

Warm-up 90 x 12

130 x 8 great set

130 x 8

130 x 8 felt strong maybe add 5 or 10 pounds next week

115 x 12 

Constant tension, no jerking or pulling. Form perfect in every rep. Bump work sets to 135 b

Calf Raises 27:00 - 37:00

145 x 10 per position 

145 x 10 per position 

145 x 10 per position 

Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining. 

This sucks!!! I almost quit 4 times. Keep this weight for a while. Form is everything. 

SL 38:30 - 45:30

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 46:15 - 53:00

MN/PE9: 3x3r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 65#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

Sent from my iPhone

F7 GST B (DB Snatch/BB Lunges)

Total time: 59:00 did snatches today, so don't compare against squat days

SLS 0 - 12:00

SLS/SE3 5rx5

Single Leg Squat (holding 25# kb)

5r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

DB Snatches 14:15- 40:00

70 x 8 

80 x 6 good weight. Forearm strain preventing grip overhead. Stopped after these sets. 

5x5 BB lunges @ 155#

90 x 3 good drive! Great depth and form. Perfect set. Last set with left arm just barely short of lockout, so maybe a full three isn't fair. DIDNT DO TODAY

75 x 6 Perfect set. Great form, good weight. Maybe up to 80 next week.  DIDNT DO TODAY

75 x 6 Wow! Nice work! Great weight. Mentally tough toward the end, but once I committed, the strength was there.  DIDNT DO TODAY

SL 43:00 - 52:00

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, If done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 53:15 - 59:00

MN/PE9: 3x3r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 55#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

Sent from my iPhone

F7 GST A

Total time: 53:00 

Severe tendinitis in forearms and elbows, so scaled back a bit. 

Weight : 170 this AM. Cals around 2000. 

FL 0-10:00

FL/PE13: 5x5r x 15s (30s mastery) All sets perfect. Great tension and body shape. Last set feet start to drop towards end. 

Inverted Hang

10s FL/PE10-iM for each work set

Low Bridge

Good set! 

sPL 10:30 - 30:00

SPL/SE2: 4x25s used Dumbbells for last few sets. Dropped to 4 sets until pain goes in arms. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.  Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

Forearms still killing today. Strain is unbearable. Palms facing backwards on DB. Seems to be a little easier on forearms than sideways or forwards. 

ADDING SET OF REVERSE EZ CURLS X 12 w/ 20lbs ON BAR. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

Bonus Stuff (time deleted) POSTPONING THESE UNTIL FOREARM PAIN SUBSIDES. 

Pseudo Planche Push-ups (feet on smith bar, on 4th hook) allows me to really lean forward, more so than on a bench. Nice find. Hands on perfect push-up thingies or dumbbells. 

Really tough today! Must be getting more out of SPL training. Spent extra time getting shape right. When body is hollow, this is much tougher. Go back to 8 reps next week. Keep body hollow. 

4 sets of 8. Great sets. 

HBP 32:30- 44:15

HBP/PE15: 5x4r (first two sets hit 5 reps)

Headstand Push-up 

*focus on keeping body in line. Hands on Palm width forward of mat line. Body on a slight angle, but still gives good resistance.  Bar set in 3rd hole from top. Took :30 rest between sets to allow better performance. Shoulders tire quickly. I know it will affect time, but I'm more concerned with quality than speed. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 45:00 - 53:00

RC/PE14: 5x5r Last set only hit 3. Pulling all the way until neck hits bar or it doesn't count. Dropping to a dead hang between reps. 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

Side Shoulder distraction 80# on cable machine

Bonus: 3 sets of rear felt DB raises #25 x 10

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F7 GST B Deadlifts

Total time: 54:30 

Good pace, good workout. About 4:00 faster than last best, and progressed on DL. Good workout today. 

SLS 0 - 13:00

SLS/SE5: 5rx5 (mastery)

Holding 25# kb 

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Sumo Deadlift 16:00 -38:45 (all DL sets)

225 x 6

355 x 5 felt pretty good. Probably had a 6, but number 5 felt like the last rep w/ perfect form. Belted. 

325 x 6 no belt. Great form, straight through. Felt good.  Good weight. Felt strong. Go to 330 next week. (Started this set at 24:00)

325 x 6 no belt Good weight. Last few a struggle. Short break between 5 and 6. Great leg drive. Focus on maintaining form. Great weight, great effort. (Started this set at 28:15)

 Conventional DL

295 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. (Started set at 32:30)

290 x  8 really good weight. Great set. Tough last few. Nice grind. (Set started at 36:00)

Keep weight at least another week until both sets are fairly smooth straight through. 

SL 40:45 - 47:15

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 48:00 - 54:30

MN/PE9: 3x3r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 

Killers. Make sure knees lock out on every rep. 

Overall a great workout. Way to push the pace.

Sent from my iPhone

F7 GST B Squats (subbed lunges)

Total time: 42:30

SLS 0-13:00

SLS/SE3 5rx5 all sets holding 25 # kb 

Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

Barbell Lunge 14:30- 24:30 (50% BW)

85 x 2 x 5r too easy

135 x 3 x 5r

Really easy weight. Go to a 135 barbell next time for all sets. 

SL 26:00 - 36:00

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, Th is f done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 37:30 - 42:30

MN/PE9: 3x3r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 55#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

Sent from my iPhone

F7 GST A

Total time: 53:00 

Severe tendinitis in forearms and elbows, so scaled back a bit. 

Weight : 170 this AM. Cals around 2000. 

FL 0-10:00

FL/PE13: 5x5r x 15s (30s mastery) All sets perfect. Great tension and body shape. Last set feet start to drop towards end. 

Inverted Hang

10s FL/PE10-iM for each work set

Low Bridge

Good set! 

sPL 9:30 - 30:00

SPL/SE2: 4x25s used Dumbbells for last few sets. Dropped to 4 sets until pain goes in arms. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.  Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

Forearms still killing today. Strain is unbearable. Palms facing backwards on DB. Seems to be a little easier on forearms than sideways or forwards. 

ADDING SET OF REVERSE EZ CURLS X 12 w/ 20lbs ON BAR. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

Bonus Stuff (time deleted) POSTPONING THESE UNTIL FOREARM PAIN SUBSIDES. 

Pseudo Planche Push-ups (feet on smith bar, on 4th hook) allows me to really lean forward, more so than on a bench. Nice find. Hands on perfect push-up thingies or dumbbells. 

Really tough today! Must be getting more out of SPL training. Spent extra time getting shape right. When body is hollow, this is much tougher. Go back to 8 reps next week. Keep body hollow. 

4 sets of 8. Great sets. 

HBP 32:30- 44:15

HBP/PE15: 5x4r (first two sets hit 5 reps)

Headstand Push-up 

*focus on keeping body in line. Hands on Palm width forward of mat line. Body on a slight angle, but still gives good resistance.  Bar set in 3rd hole from top. Took :30 rest between sets to allow better performance. Shoulders tire quickly. I know it will affect time, but I'm more concerned with quality than speed. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 45:00 - 53:00

RC/PE14: 5x5r Last set only hit 3. Pulling all the way until neck hits bar or it doesn't count. Dropping to a dead hang between reps. 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

Side Shoulder distraction 80# on cable machine

Bonus: 3 sets of rear felt DB raises #25 x 10

Sent from my iPhone

F7 GST B Hamstrings and Calves

Total time: 52:00 good pace. Slower on squats but made up time and over a min faster. 

SLS 0 - 14:00

SLS/SE3 5rx5 25# kb for all sets. Great sets. Still hitting 5. Maybe try 30 next week. 

Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

Jefferson Curls 15:30 - 20:00

95 x 5 x 5

Hamstring Curl 20:30 - 27:15

Warm-up 90 x 12

130 x 8 great set

130 x 8

130 x 8 felt strong 

115 x 12 

Constant tension, no jerking or pulling. Form perfect in every rep. Bump work sets to 135 b

Calf Raises 28:15 - 37:30

145 x 10 per position 

145 x 10 per position 

145 x 10 per position 

Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining. 

This sucks!!! I almost quit 4 times. Keep this weight for a while. Form is everything. 

SL 41:00 - 45:00

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 46:15 - 52:00

MN/PE9: 3x3r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 65#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

Sent from my iPhone

F7 GST A

Total time: 51:00 (a few min slower. Progressed on FL and sPL and RC)

Didn't time today. Severe tendinitis in forearms and elbows, so scaled back a bit. 

Weight : 170 this AM. Cals around 2000. 

FL 0-8:00

FL/PE13: 5x5r x 15s (30s mastery) All sets perfect. Great tension and body shape.

Inverted Hang

10s FL/PE10-iM for each work set

Low Bridge

Good set! 

sPL 9:30 - 21:00

SPL/SE2: 5x25s used Dumbbells for last few sets. Felt great. Wow. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.  Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

Forearms still killing today. Strain is unbearable. I skipped the 5th set. Will try to do it tonight before bed. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends above navel. Hang way off bench!

Bonus Stuff 21:45 - 28:15

Pseudo Planche Push-ups (feet on smith bar, on 4th hook) allows me to really lean forward, more so than on a bench. Nice find. Hands on perfect push-up thingies or dumbbells. 

Really tough today! Must be getting more out of SPL training. Spent extra time getting shape right. When body is hollow, this is much tougher. Go back to 8 reps next week. Keep body hollow. 

4 sets of 8. Great sets. 

HBP 29:30- 40:15

HBP/PE15: 5x3r felt really weak today

Headstand Push-up 

*focus on keeping body in line. Bar set in 3rd hole from top. Took :30 rest between sets to allow better performance. Shoulders tire quickly. I know it will affect time, but I'm more concerned with quality than speed. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 41:00 - 51:00

RC/PE14: 5x5r Last set only hit 3. Pulling all the way until neck hits bar or it doesn't count. Dropping to a dead hang between reps. 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

Side Shoulder distraction 80# on cable machine

Bonus: 3 sets of rear felt DB raises #25 x 10

Sent from my iPhone


Sent from my iPhone

F7 GST B Deadlift

Total time: 58:30

Good pace, good workout. About 2:00 slower than last best, but progressed on DL, and SL. 

SLS 0 - 13:00

SLS/SE5: 5rx5 (mastery)

Holding 20# kb 

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Sumo Deadlift 18:00 -38:45 (all DL sets)

225 x 6

350 x 5 felt pretty good. Probably had a 6, but number 5 felt like the last rep w/ perfect form. Belted. 

325 x 6 no belt. Great form, straight through. Felt good.  Good weight. A 7th rep would have been tough. (Started this set at 28:00)

325 x 6 no belt Good weight. Last few a struggle. Short break between 5 and 6. Great leg drive. Focus on maintaining form. Great weight, great effort. (Started this set at 35:30)

 Conventional DL

295 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. (Started set at 38:45)

290 x  8 really good weight. Great set. Tough last few. Nice grind. (Set started at 42:15)

Keep weight at least another week until both sets are fairly smooth straight through. 

SL 46:00 - 50:15

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 52:00 - 58:30

MN/PE9: 3x3r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 

Killers. Make sure knees lock out on every rep. 

Overall a great workout. Way to push the pace.

Sent from my iPhone

F7 GST Squats

Total time: 49:00 great workout! 3:00 min faster overall and KILLED squats today. More weight, more reps. 

SLS 0-13:30

SLS/SE3 5rx5 all sets holding 20# kb 

Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

Barbell Squat 15:00- 31:30

135 x 8 ATG

225 x 6 ATG felt super light today. 

275 x 5 ATG nice! felt really strong today. Great depth and perfect form. Belted. Do one more week at 275 and bump up to 285. 

(25:45) 235 x 8 no belt. ATG. Perfect set. Great form, the last two a bit tough but easier than previous weeks. Stay in the cave! Come for me Gmork! Atreyuuuuu!!!!

30:30) 235 x 8 no belt. ATG. Wow! Nice work! Great weight. Mentally tough tobit tough,  end, but once I committed, the strength is there. 

Great sets. See if strength maintains next week. If not, maybe consider alternating DB snatches each week. 

SL 33:00 - 41:30

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, Th is f done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 42:30 - 49:00

MN/PE9: 3x3r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 55#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

Sent from my iPhone

F7 GST A

Total time: 51:00 (a few min slower. Progressed on FL and sPL and RC)

Weight : 172 this AM. Cals around 2000. 

FL 0-8:00

FL/PE13: 5x5r x 15s (30s mastery) All sets perfect. Great tension and body shape.

Inverted Hang

10s FL/PE10-iM for each work set

Low Bridge

Good set! 

sPL 9:30 - 21:00

SPL/SE2: 5x25s used Dumbbells for last few sets. Felt great. Wow. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.  Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

Forearms killing today. Strain is unbearable. I skipped the 5th set. Will try to do it tonight before bed. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends above navel. Hang way off bench!

Bonus Stuff 21:45 - 28:15

Pseudo Planche Push-ups (feet on smith bar, on 4th hook) allows me to really lean forward, more so than on a bench. Nice find. Hands on perfect push-up thingies or dumbbells. 

Really tough today! Must be getting more out of SPL training. Spent extra time getting shape right. When body is hollow, this is much tougher. Go back to 8 reps next week. Keep body hollow. 

4 sets of 8. Great sets. 

HBP 29:30- 40:15

HBP/PE15: 5x3r felt really weak today

Headstand Push-up 

*focus on keeping body in line. Bar set in 3rd hole from top. Took :30 rest between sets to allow better performance. Shoulders tire quickly. I know it will affect time, but I'm more concerned with quality than speed. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 41:00 - 51:00

RC/PE14: 5x5r Last set only hit 3. Pulling all the way until neck hits bar or it doesn't count. Dropping to a dead hang between reps. 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

Side Shoulder distraction 80# on cable machine

Bonus: 3 sets of rear felt DB raises #25 x 10

Sent from my iPhone

Sent from my iPhone

F7 GST B Hamstrings and Calves

Total time: 52:00 good pace. Slower on squats but made up time and over a min faster. 

SLS 0 - 13:30

SLS/SE3 5rx5 first set holding 20# kb 

Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

Jefferson Curls 14:30 - 20:00

95 x 5 x 5

Hamstring Curl 20:30 - 27:15

Warm-up 90 x 12

130 x 8 great set

130 x 8

130 x 8 felt strong 

115 x 12 

Constant tension, no jerking or pulling. Form perfect in every rep. Bump work sets to 135 b

Calf Raises 28:15 - 37:30

145 x 10 per position 

145 x 10 per position 

145 x 10 per position 

Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining. 

This sucks!!! I almost quit 4 times. Keep this weight for a while. Form is everything. 

SL 41:00 - 45:00

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 46:15 - 52:00

MN/PE9: 3x3r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 65#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

Sent from my iPhone

F7 GST A

Total time: 51:00 (a few min slower. Progressed on FL and sPL and RC)

Weight : 172 this AM. Cals around 2000. 

FL 0-8:00

FL/PE13: 5x5r x 15s (30s mastery) All sets perfect. Great tension and body shape.

Inverted Hang

10s FL/PE10-iM for each work set

Low Bridge

Good set! 

sPL 9:45 - 20:00

SPL/SE2: 5x25s used Dumbbells for last few sets. Felt great. Wow. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.  Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends above navel. Hang way off bench!

Bonus Stuff 21:45 - 28:15

Pseudo Planche Push-ups (feet on smith bar, on 4th hook) allows me to really lean forward, more so than on a bench. Nice find. Hands on perfect push-up thingies or dumbbells. 

Really tough today! Must be getting more out of SPL training. Spent extra time getting shape right. When body is hollow, this is much tougher. Go back to 8 reps next week. Keep body hollow. 

4 sets of 8. Great sets. 

HBP 29:30- 40:15

HBP/PE15: 5x3r felt really weak today

Headstand Push-up 

*focus on keeping body in line. Bar set in 3rd hole from top. Took :30 rest between sets to allow better performance. Shoulders tire quickly. I know it will affect time, but I'm more concerned with quality than speed. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 41:00 - 51:00

RC/PE14: 5x5r Last set only hit 3. Pulling all the way until neck hits bar or it doesn't count. Dropping to a dead hang between reps. 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

Side Shoulder distraction 80# on cable machine

Bonus: 3 sets of rear felt DB raises #25 x 10

Sent from my iPhone