BACK IN THE DAY - An attempted return

[The Monkey Man]

TUES 12JL050515

CARDIO

Walk = 0.5 mile
Run = 3.5 mile

Despite the weather...
(75deg & 80% Humidity @ 0530 in the morning)

Had a great stride this morning

Hope this continues

 

[The Monkey Man]

THURS 14JL050605

CARDIO

WALK = 0.3 miles
RUN = 3.5 miles

Felt like doo-doo today

Worked 11 hrs on Tues w/ 4hrs sleep & no WO
worked 12 hrs Wed w/ 5hrs last night & no WO

Wasting away... this shit has to stop
The job is taking away my health again

Somethings gonna give

Hope I get my WO this afternoon...

 

[yellowmoomba]

Damn MM - What kind of work do you do ?

 

[The Monkey Man]

Damn MM - What kind of work do you do ?

Data MGT for Auto Eng...



I don't get no overtime either =

 

[The Monkey Man]

Damn MM - What kind of work do you do ?

Where are you?

Inside Tips??? -- They hiring?

 

[yellowmoomba]

Where are you?

Inside Tips??? -- They hiring?

I do Oracle DBA and SAP BASIS administration on LINUX, UNIX and Windows...I work south of AA so it's a hike for me.

Are you in Troy ?

 

[The Monkey Man]

I do Oracle DBA and SAP BASIS administration on LINUX, UNIX and Windows...I work south of AA so it's a hike for me.

Are you in Troy ?

AA?

Clawson south-side, Across the street from Troy
But I live in Macomb, so I hike too far also

You do the Hardcore DBA SH-tuff...

I mostly do transfers, translations, documentation, and some CAD work.
I have it setup so everything is in windows...

Are you in automotive?... again

 

[The Monkey Man]

FRI 15JL051720

Holy F#ckin sheep $h!t!?!?

I got to WO today

Missed most of the week so I hae do do an all out


CHINS
2/1/2 [90]
x8
x6
x5.5
x5

UPRIGHTS
1/1/2 [90]
95x12
115x7
135x5.5
135x5

BB ROW
1/1/2 [90]
135x13
185x10
205x6
205x6
The 205's were cake on my lats, I just don't have the grip stamina
w/straps I could have buried 275 I think

ARNOLDS
1/1/2 [90]
45x11
55x10
65x6
70x5 !!!!! Tight Too!

HMR STR
HI-PULL
1/1/2 [90]
270x11
320x8
360x5
360x6.5 <---

STDNG MLTY
(front)
1/1/2 [90]
95x11
135x3 <---
115x6
115x5

CBL LATL RAISE
1/1/2 [60]
#3x8, 9, 7, 7

SETD OVR-HD
FRENCH PRS
1/1/2 [90]
70x15
90x7
100x8
110x5 <--- Tapped

 

[The Monkey Man]

SAT 16JL051015

CARDIO

Raining like hell in SE MI today
I wanted to run stairs and trails this morning, but


Long series of stretches...

WALK = 0.5 mi @4.0
RUN = 3.0mi @ 6.5, 0.5mi @ 7.0, 0.5mi @ 7.8...

Weird running on treadmill = BOOOOOOORING

Felt pretty good though, got some compliments from two of the trainers

Weighed in @ 203 afterward -->

(I don't know how I feel about that)

 

[The Monkey Man]

SUN 17JL051015

LG XTNSN =warmup
1/1/2 [60]
60x15
80x10
100x12
120x10

FRT SQT
UNCROSSED
2/1/2 [90]
65x10
85x10
95x9
115x6
115x4 <-- OH SHIT

DL's
1/1/2 [90]
135x10
185x10
[120] <--- on the edge of here
225x7
225x8

10 STEP
MULTI-PLANE LUNGE PATTERN-REP
W/ TORSO TWIST

12lb med ball & [90]

warmup = x2 w/o twist

x3
x3
x3
These sucked... I looked like a fool, I have not done the complete
pattern for probably two years, and it showed
I even had to draw the pattern and tape it up on the squat cage
in front of me, because I was losing the step order
(This also means I did not tempo the execution either)

SETD LG CURL
2/1/2 [90]
100x13
120x13
150x7
170x5 --> 100x6

Loads of stretching

I have not used any of the 3 big exercises here (FS, DL, 10stp lunge)
in my WO in over a year!!!! These sucked and are going to
haunt me

 

[yellowmoomba]

AA?

Clawson south-side, Across the street from Troy
But I live in Macomb, so I hike too far also

You do the Hardcore DBA SH-tuff...

I mostly do transfers, translations, documentation, and some CAD work.
I have it setup so everything is in windows...

Are you in automotive?... again

I'm in the CEMENT business not automotive (thank god).

Your workouts are looking good Good to see the DL's.

 

[The Monkey Man]

MON 18JL051645

DB BENCH
2/2/2 [90]
Wmp = 70x13
90x6
100x4
100x3.5
90x4

INCL DB PRS
2/2/2 [90]
70x10
80x6
85x5
85x5 <---

HMR STR DCLN
2/2/2 [90]
180x10
230x6
230x5
230x4.5

PEC-DEC
1/1/2 [90]
90x12
100x11
100x10
120x5.5 <--- Hit the wall

LYING SEATED AB CRUNCH MACH --??
2/2/3 [60]
20x?x4

HANGING LEG RAISE
2/1/3 [60]
x5
x5
x5.5 <---


BW = 207, Post WO

 

[yellowmoomba]

Looks good MM..........What weight are you shooting for ?

 

[The Monkey Man]

Looks good MM..........What weight are you shooting for ?

Whatchoo mean?... On what, BW?

 

[yellowmoomba]

Whatchoo mean?... On what, BW?

Weighed in @ 203 afterward -->

(I don't know how I feel about that)

 

[The Monkey Man]

Weighed in @ 203 afterward -->

(I don't know how I feel about that)

Yeah... after, I trained for that 5k...

I started the new diet, and my weight SHOT up to 213-215...
Seemed like I was on my way to huge


Now I'm down hovering around 205-207..

I have been doing some good running though,
and my strength is slowly increasing...

So I don't know.. Goal BW !?!?


I want to be benching around 300 for at least 5-6
and I need to get my squats and deads over 315-340 for reps

Although the front squats I did SUN were killer,
I actually enjoyed doing them w/an uncrossed grip

So if I can get those up aroung 250-275, I'll be happy...
(of course keeping the strict rep/set tempo's)
(I feel really strong doing all those w/no spotter or help--
people look at me strange when I am doing a two second hold
with the 100lb DB's)

And I just started pushups and stuff before cardio runs...
need them to improve + getting back my flexibility

And then I can channel all this strength, stamina, and flexibility
into speed

Is that what you wanted to know?


(and when I get done, I am going to track down GotHand?, Yhank, & Unit
and crush them like the parasite's they are)

 

[The Monkey Man]

WED 20JL051705

CHINS
1/1/2 [60]
x8
x5
x4.5
x4

HMR STR HI-PULL
2/1/2 [90]
270x10
360x5
360x5
360x4
360x4.5!

STANDING DBL-ARM
DB ROW (supinated)
1/1/2 [90]
60x12
70x8
80x7
90x5
90x4
(This was a trip!... Done just like underhand BB row,
but with DB's (from the floor, not rack or bench)

UPRIGHTS
1/1/2 [90]
95x10
115x6.5
135x5.5
135x4
135x4

RR PEC DEC
1/1/2 [60]
120x10
120x9
140x5.5
140x6

 

[The Monkey Man]

FRI 22JL050645

CARDIO

WALK = 0.4 mi
RUN = 4.0 mi

WO's not productive again this week...
too many HR's in office

Felt good to wake up with my sweetie, who has been out of town this week.
Get out on the road and blow out some stress and anxiety -

 

[King Silverback]

Really great w/o's in here BRother Monkey!!! Excellent numbers!!!

 

[The Monkey Man]

THANKS AA...


Getting there!...







Wherever that is -

 

[The Monkey Man]

FRI 22JL051710 -

ARNOLDS
1/1/2 [90]
w=40x12
50x10
60x9
70x5
70x4

STNDG MLTY
(Behind head)
2/1/2/1 [90]
w= 65x10
95x10
115x5
115x4.5
115x4
115x4

SIDE + FRT
LATL COMBO
1/1/2 [90]
17.5x12+8
20x10+6
20x10+6
20x9+5
20x8+4

BB SHRUG
2/1/2 [90]
135x11
185x10
205x9
225x5.5
225x6
Grip = weak point again

HMR STR Grip Trainer
2/2/2 [60]
90x6
90x8
90x7
90x5 <---

FRT SQT + SNGL JERK
70x6+1
90x6+1
110x7+1
110x6+1
My form was "of course" horrible -

Here is the Grip Trainer...

 

[The Monkey Man]

SUN 24JL051010

CARDIO

WALK = 0.5mi
RUN = 4.0mi

Was out of town Sat night, till Sunday...

no WO only cardio... Rained like a bastard
then stopped and was like a swamp -

I sweat all day long... - NO AC !?!?

 

[The Monkey Man]

MON 25JL051645

Shoulder Rotations
1/0/1 [0]
INT-DN= 25lbx 13, 13, 10
EXT-UP= 25lbx 13, 12, 11
INT-IN= 30lbx 15, 15, 15, 13
EXT-OUT= 30lbx 8, 8, 7, 7

Clean and press
(Not split step)
1/1/1 [90]
95x8
115x6
135x6
155x4
185x 1.5, 1, 1, 1 <--- Just getting used to being in a half squat
with that weight over my head

Snatch Stretching
(performing the snatch with 30lb bar and exaggerated movements)
30x 5, 4, 3

Hanging Straight Leg Raise
1/1/3 [60]

LBWx 5, 7, 6

 

[The Monkey Man]

TUES 26JL050535

CARDIO

WALK= 0.5mi
RUN= 4.0mi

FELT OK...

Think I'm finally getting used to the extra half mile (3.5-4.0)
Not going any higher than this though...
(Until another race comes up)

Running to beat the thunderstorm again this morning
WTF with MI weather!?!?

=AZ...
=AZ...
=AZ...
=AZ...
=AZ...

 

[yellowmoomba]

TUES 26JL050535

CARDIO

WALK= 0.5mi
RUN= 4.0mi

FELT OK...

Think I'm finally getting used to the extra half mile (3.5-4.0)
Not going any higher than this though...
(Until another race comes up)

Running to beat the thunderstorm again this morning
WTF with MI weather!?!?

=AZ...
=AZ...
=AZ...
=AZ...
=AZ...

It was a bad storm this morning....We were driving 20 MPH on 275 because of the down pour!!

What's going on MM???

 

[The Monkey Man]

It was a bad storm this morning....We were driving 20 MPH on 275 because of the down pour!!

What's going on MM???

Looking into another job in Phoenix...

I have an insider in HR at this company...
(Fingers crossed)

Yeah... I was commuting at the start of the downpour...
(I love when people put on their "Dumbshit Driver" hats) -

I saw a yellow-moomba on a trailer going south, when I was headed up to Houghton Lake on Saturday -

 

[yellowmoomba]

Looking into another job in Phoenix...

I have an insider in HR at this company...
(Fingers crossed)

Yeah... I was commuting at the start of the downpour...
(I love when people put on their "Dumbshit Driver" hats) -

I saw a yellow-moomba on a trailer going south, when I was headed up to Houghton Lake on Saturday -

Maybe it was mine....I just sold the YellowMoomba on Saturday. I'm looking for a Pontoon and wave runner instead. We never really did a lot of skiing. I have a bunch of friends with ski boats so if I ever get the fix I can go with them.

Good luck with the gig in AZ!!

 

[The Monkey Man]

I just sold the YellowMoomba on Saturday

-

Pontoon!?!?, you going to tie up to the liver raft? -

(I was looking at aluminum jet boats)

Good for fishing and skiing -

Kinda pricey, but they supposedly hold their value -

Check this out! -

 

[The Monkey Man]

WED 27JL051630

CHINS
1/1/2 [60]
x8
x7
x6

BB Rows
1/1/2 [60]
185x9
205x8,7 <---Grip Loss, not Lat failure

HMR STR
HI-PULL
1/1/1 [60]
270x8
360x6, 5.5

DB Uprights
1/1/2 [60]
50x7, 7, 8!

Ext Shoulder Rotations
1/0/1 [0]
ran 3 sets like circuit
up & than out

25x3sets

Less than 40min WO!

 

[yellowmoomba]

-

Pontoon!?!?, you going to tie up to the liver raft? -

(I was looking at aluminum jet boats)

Good for fishing and skiing -

Kinda pricey, but they supposedly hold their value -

Check this out! -

Cool Vid !!!