Training Log: Entry 3221

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 4, Workout B3

Band curls

10xMiniband

10xMonster miniband

5x 2 minibands

7+4+2xMMB and MB

90 second bicep stretch

Viking Landmine Kelso Shrugs

10x25

10x50

10x75

10+6+6x150

90 second axle trap stretch against short strong bands

KB calf raise

10xBW

10x20kg

10x40kg

90 second belt calf stretch w/105lbs

Viking landmine deficit RDL

10x50

10x100

11+6+5x150

45 second hamstring stretch w/75lb on axle/landmine

SSB Squats

10xBar

10xLight band

5xDoubled light band

5xDLB+25

7xDLB+45

17xDLB+25

90 second quad stretch

Standing ab wheel

3x10

BREAKFAST

Short walk w/dog

Notes:

* Woke up slightly before the alarm, contemplated sleeping in and training in the evening instead, realized I had a 10 mile run tomorrow and I wanted as much time as possible between the widowmaker and that run, and it motivated me to stick with the plan.

* Slightly altered the band curls, putting the mats on either side and the KB dead center. Still need to stand ON the KB with the heavier resistance, as otherwise it lifts up with the bands. I can always use a heavier bell, but this is working for now, and I’m getting a pretty solid pump out of it. Different resistance curve.

* The Kelso shrugs are hitting just right. This is just a great set up for them.

* Went with a different approach for the calf raises. I appreciate how simple this is, and so much room for growth with the adjustable bells. One of the things I like about the adjustable KBs vs the DBs is I can go up by 2.5lbs vs 5lb jumps, since I only have 1 side to load. This wasn’t absolute calf murder, but I’m ok with that.

* Really dug those deficit Viking landmine RDLs, and not just because of the ridiculous about of adjectives. Got in a VERY solid hamstring stretch on the eccentric. Have to put the ego away with how light it is, but the goal is to keep the goal the goal.

* Oh my god those SSB squats against the bands. This is THE next evolution. It’s absolutely wild how much they blow up my quads. Got 2 more reps than last time on the heavy set, and 1 more on the widowmaker, and I earned every single rep. So pleased with this.

Also, proud of what I whipped up for dinner out of some leftovers.

Turkey breast burgers (cut cut a huge turkey breast down to size) on chaffle buns with Jarlsburg swiss, grassfed sour cream and just a hint of avocado mayo (don’t tell the carnivore cops). I threw it together in 10 minutes in between getting home from work later and having to turn right around to take my kid to a school function. Really just no excuses.

And featuring some Duck Fat Spray in the background. Gotta rep Nebraska