Pull-ups
6 6 6 6 6
60s rest
Paloff press 6x10

Okay, going with Armstrong advanced pull-up. There is zero doubt I would do better with the Russian fighter pull-up program or regular Armstrong 5 day pullup. Those are both frequency pull-ups and I never done anything like that. I am positive those programs would get me to 25.

However, frequency pull-ups don't mesh with my other training. They take too long and 5 days a week?!! I have to run and deadlift. They are going to interfere. Pass.

Doing Armstrong advanced pull-up. It's 3x a week and there is always a day off in between. Plus it takes 6 minutes. I will just throw it in with my fullbody training.

So first workout is
6xbodyweight
60s
3 x 6 x bw+5lb
60s after each set
6xbodyweight

Looks easy, but the rest creeps up. If you get all your reps in, add a rep to all your sets. If you get to 5x8, then add 5 lbs.

Very simple linear progression. Hoping to hit 22 bodyweight reps in four weeks. If I only get 20, then going to frequency pull-ups.

I'm sure you have it somewhere, but how many pullup reps can you actually hit right now? Also, how do you plan to warm up for these?

I have video with 18, but it's on my other phone. They definitely pass whiteboard, but that's not saying much. The pull-ups on there get ugly.


No warmup. First and last set are bodyweight only, but for years I have been warmingup with scapular pull-ups in between my other exercises.

Pixel 2 on its way. Finally let apple go. Gonna have quality videos and pics from my scenic runs.

Let's see the video. Let me check the ROM.

10/15
W5D1 easy run 3.6 miles 31:00

I moved Thursday's run to today. Today's long run I am doing in Mexico City with a marathonist/triathlete. She looks hot, might tell her to whip me up real good.

10/16
Weight: 163
Sumo 2x5 @255
45deg barbell extensions 2x8 @145
Incline bench 2x7 @175
Tbar row 3x8 @+95
Armstrong advanced pull-up (60s rest)
bwx6, 3x6xbodyweight+5, bwx6
Ab wheel 5 sets


I was so confused about my weight. I would travel and see 163-164 consistently, so I would get home and diet a little bit. Then I would see 159 at home and add back in some junk.

Well it turns out both my home scales are off 5 pounds. Really weird and almost unbelievable but the balance scale never lies, while this crap at home does.

If spenda would cry uncle, I would just go up to 170 so I can get ready to fight snitch. But nah, kid won't quit. This is going longer, gonna have to cut a few pounds.

Nice work on the run loco!

750 pounds of thumbs up from the bigboys. Ty ty, I know it's not your cup of tea but it is very challenging so thank you for appreciating some sweat, blood, and tears. Literally blood because when you go balls out on a mile run you will occasionally get the metallic taste of blood in your mouth, which I assume is blood spilling over in the lungs.

I am getting so punished on Thursday. I forgot Mexico City is at 7000+ feet, triathlete said I will be coming back to flat Texas with a sixth gear.

10/17 W5D2 Running
Hills 6x1min @5k race pace w/2min recoveries
Hills 6x30s @goal pace w/60s recoveries
Recovery jog 15min

Didn't really check speed, just eyeballed it. Probably slacked a bit but I got a tough run scheduled on Thursday in altitude. And extensive boxing training on Friday. Probably weights only twice this week, again.

nice, that's nice.

Goddammit I just came to post that.

Have to get up pretty early in the morning to beat me to a repost of top content from Reddit

10/18

RDL 3x6 @185
Jefferson squat 2x10 @95


That's it mein, late to airport.

10/19
1-arm incline bench 2x6 @80s
DB incline bench 75sx8
Close grip bench 2x8 @175
AA pull-ups (60s rest) bw x 7, 3 x 7 x bw+5, bwx7
Machine row 3x15 @140

10/19 W5D3 Running 60:00 easy
17km Mexico City in about 90 minutes

Another mindblower!!! Put this one in the top20 memory bank. Met up with marathonist at 7am. We hit up architecture wonders, museums, lake, moctezuma's shower pools, where one of the niño heroes fell when America stole Mexico's land, castle on top of moctezuma's lair, etc etc.

We even met up with world class marathonist Benjamin paredes who gave me pointers to crush spenda (wants my 400m repeats at 1:15 soon). And wants me to add 1000m repeats.

Marathonist/triathlete would like to see me open up my stride and use my gluteus more to try and get some pendulum action in my sprints. She had me do a 400 and 200 with new technique and it felt powerful.






I got lots more pics but I have to get ready for Pujol. No michelin star but Michelin racist and get bought out by Japanese. But this place top50 on many lists and a tough reservation so pumped. After running 17km, I might have 3000 kcal allotment for this meal.

Future is bright

Is that you in the pic in front of the tree? Awesome, like you are dreaming of the mighty trunks your legs might one day become.

"One day might become"???? He's ALREADY Jefferson squatting half wheels FOR REPS, bro. There is no "might"; he's already a lower body MASS MONSTER. Your jealousy is so transparent.

Except those mighty trunks in the pic are DEAD.

At least there is a tiny bit of vtaper, the realities of natty training are sobering.

Kai says hello

200% agree. Jefferson squats will have your legs looking like that in no time.

10/20
90 minute boxing session

Mexico city boxing gym with pro boxers. we went through a bunch of drills, i dont know what they are called.

i have poor foot coordination, no left hook, weak jab. Mainly just have a hard right and upperbody strong. i was out of breath during the repeated combinations 1,2, left uppercut, right uppercut, left hook, straight right. i cried uncle and stopped, trainer said MOAR.

my calves are so sore from skipping rope and twisting my body and putting my weight on right calf on my straight right punch. dont even want to run today. 10x200m? lol