Jungle Boogie

[Fahcough]

9-11 Shish kabob Sunday
3 - 4:10p

15 Squat Jumps > 10 Bag Squats 100# > 10 Decline Ring Push Up x 3

*outside session*
Speed Cleans (135) 6 / 6 / 7
OHP (95) 10 / 10 / 12

Squat (225) 5 (275) 5 / 5 / 7
Reverse Lunges 4 x 120 ft

Hack Squat (250) 10 / 12 / 15
DL (225) 7 (315) 7 / 13 (405) 6 - Pulls moving fast today, felt good

Leg Press (560) 12 (650) 8
KB Swing (90) 10 / 10

Hanging leg raises 12
C&P (135) 5
called it here, too many bigs in the sun

+ 15 lap pool cool down

 

[Fahcough]

9-12 Strap On
5:35-6:30p

Weight Dips (20) 3 x 8
Weight Pull Up (20) 3 x 8

Kick backs and lateral swing (10# ankle weight) 10 ea x 4
Decline Crunch 15 x 4

OH Bar hold w/ Step Up (95) 10 ea / 15 ea / 15 ea
Floor DB Fly (40) 20 / 16 / 17

TuT Reverse Grip Push Up 8 / 8 / 10
2 count hold HPND w/ ankle weight (20) 7 / 8 / 8

Bag on Box 54" (150) 3 x 5
3 count hold Chin Up 5 / 4 / 4+1 rep

Bent Row (135) 10 / 11 / 12
DB Pull over (60) 14 / 15 / 15

+20 laps pool

 

[Fahcough]

9-13
5:30-6:40p

KB Swing (70) 15 / 20 / 25 (25)
KB Renegade Row (70s) 7 / 6 / 7 (25s)

Goblet Squat (50) 3 x 15 (25)
OHP (120) 8 / 7 / 6 (80)

Dual KB Swing (70) 5 / 7 (45) 11 - not a fan, pressure on knee flexing (25s)
Start on bar muscle up 8 / 7 / 6

C&P (155) 6 (175) 4 (195) 2 - had enough (80)
A2G Pause Squat (185) 7 / 8 / 10 (135)

Banded Face Pulls (Black) 3 x bunch
Shin to bar hanging leg raises 10 / 10 / 7

8 min march of dufus . Dual 70 KBs + 20lb of ankle weights, walk around acre.
Booyyy packed 45 KBs with 20lb ankles weights too . The laughing slowly got quiet.

+ 10 laps pool

Spoiler

That full Barbarian with a vest and loaded sled has to be CNS murder. Had to drop the bells and regrip every 200ft. It's a mental battle if your forearms are going to drop them or if you need to give delts a break. You're pulling back on shoulders holding them off your legs. A mile would be a major goal, it might take 45-60 min.
And have to back off the elbows a few days, they feel like shit in catch position and pull ups.

 

[Fahcough]

9-14
5:45-6:55p

60 sec speed rope > 16 Double Box Jumps (24") > 10 Ring Push Up Pause at top & bottom x 3

KB Swings (70) 25 / 20+5 / 25 (35)
Band Pull Apart (Black ) 3 x bunch (Red)

OH Yoke Carry (165) 60ft x 6 (Axle 80)
Side Fly (10) 3 x 15

High Knees (20# ankle weight) 3 x 15 ea
Med ball crunches (10#) 3 x 20

Yoke Carry (350) 60ft x 6 (Trap bar 160)
Hanging Leg Raise 15 / 20 / 15+4

5-1-5 Tempo Band Pull Downs (Black) 15 / 15 / 12
Hang Snatch (95) 3 x 10 - Each catch try and sink lower into squat (Axle 80)

+10 lap pool

+ 1 Failed curl with 80 lb bar - I should do more curl days he says
Had to pull out tape
R 16 3/4" L 17 1/4
R 13 3/8" L 13

 

[Fahcough]

9-15
5:50-6:35p

AMRAP 20 min
5 Burpee Box Jump (30")
8 Hanging Leg Raise
8 Bent Row (135) (80)
10 Band Pull Apart (Black) (Red)
4 Bag on 50" Box (150) (50)
10 DB Curls (30) (15)

5 Rounds - 6th round at bands

HPND (100) 3 x 12
Shrugs (160) 3 x 15 (80)

Pullovers (65) 13 / 15 / 15 (25)
Band Face Pulls (Black) 3 x bunch (Red)

Boy got his curls

+10 laps pool

 

[Fahcough]

9-16
5:15-6:10p

Ring Push Up - Pause top & bottom 5 x 10
A2G Squat Jump 5 x 10

1 Arm DB Squat Press (30) 7 ea / 8 ea / 8 ea (15)
Plank Shoulder Taps 3 x 50

DB Devil Press (45) 7 / 7 / 8 (15s)
Standing Side Crunch (45) 3 x 15 ea (25KB)

Squat (225) 7 (226) 7 (227) 7 (135)
Side Plank Crunch 3 x 12 ea

Hang Snatch (135) 3 x 5 (80)
Superman Plank w/ arm rainbows (2.5# plates) 8 / 6 / 6

+ 15 laps pool

 

[Fahcough]

9-17 Sat
3 - 4:15p

** Outside session**

1 min speed rope x 3
Hyper Ext 3 x 10

KB Swing (70) 20 / 20 / 17 +3
DB RDL (85) 8 / 8 / 7+3

GHD Sit-up 12 / 12 / 15
Yoke Carry (350) 60ft x 2 (450) 60'x2 (490) 60' x 2

GH Raise 7 / 6 + 1 Fail / 3 (note to get a good warm up in. Hams tried to charlie horse on 1st cold rep after putting it together)
Suitcase Carry (50KB) 120ft x 3 ea arm

DL (225) 7 (315) 6 (365) 5 (385) 3
KB 360s (50) 3 x 10ea direction

Pulley Trap shrug w/ 2 count pause (70) 3 x 12
Single Arm DB Snatch (85) 3 x 3 ea

+ 15 more GHD sit up
+ cut yard then
+ 20 laps pool

 

[Fahcough]

9-18
4:15-5:25p

**Outside**

Ring Push Up - Pause Top & Bottom 4 x 10
Shrug (160) 4 x 15 (25 DBs)

Pulley Fly Incline Bench (50) 12 / 11 / 14 (30)
1 min fan bike x 3

Yoke Carry (350) 60 ft x 6 (Trap bar 160)
GHD Sit Up 14 / 13 / 14

Incline DB Fly (45) 12 / 12 / 9 -shoulder (15s)
Reverse Grip Para bar push up 3 x 10

DB Pullover (65) 3 x 15 (15)
Hang Snatch (95) 3 x 10 (80)
Lunges w/ chains 120ft x 3

GHD 1/2 crunch 25

+ an hour of baseball with kids
+ 20 laps in pool

Gave him the reigns today and said pick your own weight, make it more challenging now that you know the movements... grabbed same low effort comfort weight. Maybe next time.

 

[Fahcough]

9-19
6:10-6:40 p

Pulley Straight Bar Row (70) 20 (80) 20 / 20
Hyper Ext 12 / 10 / 10

Pulley Rope face pull (40) 5 (30) 15 / 15 / 20
Box Jump from A2G (30") 3 x 10

She came in, middle kiddo had to go to After Hours Dr. Rushed through sets in 10 min

Supinated Pull down (140) 10 / 10
GHD sit up 12 / 12

Dual Pulley pulldown (80) 20 / 20
Seated Pushdown (280) 15 / 15

Will run it back tomorrow.

 

[Fahcough]

9-20
5:45-6:55p

Burpee to OH Bag Press (70) 2 (50) 10 / 10 / 10
GHD Sit Up 3 x 15

Bag on 54" Box (150) 5 /5 / 6 (50 x 5 then he grabbed the 100# )
Speed Rope 3 x 1 min

Pulley Rope Face Pull (20) 15 / 20 / 20
Pause Floor Fly (30) 3 x 20 (15)

Dual Pulley Bent Row ( 60) 10 / 10 / 10 (40)
Straight Arm Pulldown (50) 12 / 12 / 10

DL (225) 10 (315) 7 (365) 4 (405) 3 (3 x Axle 130)
Band Pull Apart (Red) 3 x bunch

Cable X Pull Apart (10) 3 x 12
Inverted Ring Rows 3 x 8

+ 10 lap pool

 

[Fahcough]

9-21 Pack it up and send it back
5:30-6:40p

Side/Side Box Hops (20") 3 x 16
KB Swing, Press & Pause (70) 3 x 10 (35)

A2G Squat Jump 4 x 15
Yoke Carry (350) 60ft x 8 (Trap Bar 160, he was debating empty yoke)

Hack Squat (250) 3 x 12 (160)
OH Bar Hold with Knee Raises (135) 3 x 20 (80)

GHD Sit Up 3 x 10
Squat (225) 3 x 5 (135)

Leg Press ( 470) 15 (560) 12 (650) 9 (250 x 2 then I put 360 on it and he did reps)
Side Plank with hand to sky 3 x 10 ea side

GH Raise 5 w/ flirting charlie horse / 4 with same threat / fuck those today
Incline seat DB Curl (30) 12 / 11 / X (15)

+ 15 laps pool

Mini GHD Review

Spoiler

@Poon Goon 1st off fuck that thing <45> Have successfully found the weak link in chain. Neglected constant ham work for so long, they are stupid tight and far behind. The Raises in no way let you cheat that (with good form) Sets include very deep breath before the decent then laughing screams of hamstrings trying not to cramp up. Will stick with it, it's a glaring hole in game like Jone's calves. Love/Hate piece of equipment, the bitch works you and makes you sweat. Could do full ROM sit ups all the time, solid staple for core. Don't mind the hyper work but back heats up after 8-10 reps. The footprint is perfect, small enough to squeeze in and kept stability across all movements. Build quality is great, pads have grip to them so you aren't sliding all over.
And yes the front foot is on backwards, I turned it so (1) it fit better, (2) the bands work better at this angle than from in front of your head. Would buy again. Comical pain worth it.

 

[Poon Goon]

Solid review, I think you might have me sold. Thought about waiting for Black Friday, but I doubt this would be included. Probably have to wrap a band around the foot rest and use it to help pull my ass back up though

Edit: Went to the site to check it out again. Now it says 12-16 days to ship instead of the 10-12 it has for a while. I should probably order now if I want it before Christmas.

 

[Fahcough]

Solid review, I think you might have me sold. Thought about waiting for Black Friday, but I doubt this would be included. Probably have to wrap a band around the foot rest and use it to help pull my ass back up though

Edit: Went to the site to check it out again. Now it says 12-16 days to ship instead of the 10-12 it has for a while. I should probably order now if I want it before Christmas.

It would be a main purchase if had to start over or had to choose 5 to keep. You def will feel the work it's putting in. If they butcher your order, I have 80% of parts in shed, missing the hardware kit - the 2 metal slide rods - and all the pads to build a 2nd one.
Sure hope those Colorado Focker potheads step their game up. They open a 2nd warehouse and triple the wait time on shipment, good business. They got too big for their band of 35 friends and are about to be bought out by something bigger. These are chest pieces being moved around for the bigger play.

 

[Fahcough]

9-22
5:40-6:40 p

*outside*

30 sec fan bike reverse > 20 TnG Push Press (80) > 10 GHD Sit Up x 4 round

Incline Seated Cable Fly (50) 12 / 11 / 11
2-hand DB Front Raise (30) 3 x 12

KB Shrugs (70s) 12 / 15 / 15
Bag Carry (150) 60ft x 6

Muscle Snatch (135) 3 x 5
Bag over 56" Yoke (150) 3 x 5

HPND (100) 3 x 10
KB Swing & Press (70) 7 / 7 / 8

GHD Slow tempo sit up 3 x 10
Box Jump (30") 12 (40") 10 (44") 5

+ 15 laps pool

 

[Fahcough]

9-23 Friday
7-7:45p

Speed C&P (95) 3 x 10 (80)
2 Hand DB Curl (40) 15 / 12 / 18 (25)

DB Tri Ext (60) 13 / 12 / 14 (25)
Shrug (160) 15 / 16 / 20 (Axle 80)

Pulley Pushdown Rope (40) 12 /14 / 10 (30)
DB Curls (25) 20 / 15 / 14 (15)

Skull Crusher (65) 15 / 16 / 11 (15 DBs then 25# plate)
GHD 3-1-3 tempo Sit Up 10 / 10 / 12

Seated Incline DB Curl (25) 11 / 10 / 8 (15)
Reverse Grip Bar Pushdown (50) 12 / 15 / 12 (30)

+10 lap pool

 

[Fahcough]

9-24 Sat
Dehydrated day off. Stayed in sun 7 hours building kids bday wooden fort swing set & slide . 70 pages of instructions, told self to quit about 9 times but was determined to finish.

9-25
4-5p

*Outside session*

10 Burpee Jump > 5 Bag C&P (50#) > 5 Bag C&P (100#) x 3 round

GHD Sit Up 3 x 15
KB Suitcase carry (50) 120ft x 3 ea side

Yoke Carry (350) 60ft x 6
Straight arm pulldown (50) 20 / 20 (70) 13

DL (225) 8 (315) 5 (405) 4
Bag Carry (150) 60ft x 6

1 Arm KB Snatch (45) 3 x 10 ea
Pulley Dual handle Row (60) 20 (70) 20 (80) 16

 

[ASUThermo]

Phelps is up in here.

 

[Fahcough]

9-26
5:45-6:45 p

30 sec on / 30 sec off @ 10 minutes . KB Swings (70) (35) & Ring Push Up rotation

DB RDL (70s) 3 x 10 (25)
Box Squats (185) 10 / 10 (225) 10 (135)

KoT Lunge W/ Hip Flexor hold 3 x 10 ea
Hang Snatch (105) 10 (115) 10 (135) 10 (80)

GH Raise 7 / 6 / 6 + 1 Fail
Seated Arnold Press (35) 12 / 10 / 10 (15)

3-1-3 Tempo GHD Sit Up 12 / 12 /10
DB Incline Bench (60) 5 - nah, too much shoulder
Plate Curl (45) 3 x 15 (25)

Unexpected bro bond after. He went grabbed a mail package and opened it. Had bracelet with a gold dumbell link . Like hell yea he catching the lift bug! Then pulled out a 2nd one and said here this one is yours. Not really a jewelry guy but fk it, will have it on tomorrow.

 

[rikwebb]

9-26
5:45-6:45 p

30 sec on / 30 sec off @ 10 minutes . KB Swings (70) (35) & Ring Push Up rotation

DB RDL (70s) 3 x 10 (25)
Box Squats (185) 10 / 10 (225) 10 (135)

KoT Lunge W/ Hip Flexor hold 3 x 10 ea
Hang Snatch (105) 10 (115) 10 (135) 10 (80)

GH Raise 7 / 6 / 6 + 1 Fail
Seated Arnold Press (35) 12 / 10 / 10 (15)

3-1-3 Tempo GHD Sit Up 12 / 12 /10
DB Incline Bench (60) 5 - nah, too much shoulder
Plate Curl (45) 3 x 15 (25)

Unexpected bro bond after. He went grabbed a mail package and opened it. Had bracelet with a gold dumbell link . Like hell yea he catching the lift bug! Then pulled out a 2nd one and said here this one is yours. Not really a jewelry guy but fk it, will have it on tomorrow.

 

[MilkManUK]

9-26
5:45-6:45 p

30 sec on / 30 sec off @ 10 minutes . KB Swings (70) (35) & Ring Push Up rotation

DB RDL (70s) 3 x 10 (25)
Box Squats (185) 10 / 10 (225) 10 (135)

KoT Lunge W/ Hip Flexor hold 3 x 10 ea
Hang Snatch (105) 10 (115) 10 (135) 10 (80)

GH Raise 7 / 6 / 6 + 1 Fail
Seated Arnold Press (35) 12 / 10 / 10 (15)

3-1-3 Tempo GHD Sit Up 12 / 12 /10
DB Incline Bench (60) 5 - nah, too much shoulder
Plate Curl (45) 3 x 15 (25)

Unexpected bro bond after. He went grabbed a mail package and opened it. Had bracelet with a gold dumbell link . Like hell yea he catching the lift bug! Then pulled out a 2nd one and said here this one is yours. Not really a jewelry guy but fk it, will have it on tomorrow.

That's awesome!
I went to the UK Arnold Classic this weekend and came home with a freebie Arnold's water bottle. My youngest son loved it so it's now his school water bottle!