Poppy’s New Log Rolling Up On Birthday

[Poppy]

Lat pull down heavy small V bar 5 x 10-12

Rows 4 x 10-12

Biceps left x bunch right x some

 

[John]

Yup,im tired of profusely sweating hours each day,struggling to keep up with my water intake,fuck this warm weather shit,i want 25°,snow on the ground,deer about to walk underneath me so i can whack it type weather.

 

[Poppy]

 

[Poppy]

Lower/conditioningish

Belt squats x 20…heavy ab crunches x 10…50 whacks on heavy bag. Minute or so rest between rounds. 3 rounds

45 degree hypers 10, 12, 12 hold at top for 1 count eccentric 2 count

More abs calves

 

[Poppy]

Macros after a small early supper

 

[Poppy]

Dead bench with fat bar and chains pyramid up 7 x 3 back off set 1x 10

YT’s with lateral raises 3 x bunch

Triceps 2 x 12… 1 x amrap

Tmil steady state for 5 minutes

 

[Poppy]

 

[Poppy]

Shrugs 5 x 18… 3 different positions of 6 each set

Rows one arm and regular SS 4 x 12 total

Tmil steady state x a moment

Time for yard work

 

[Poppy]

Big Saturday eating for me. Tarts helped

 

[Poppy]

Upper ancillary

Incline flies 3 x 12

Triceps SS with lateral/posterior delts 3 x 12…1 x amrap

Neck

 

[Poppy]

 

[Poppy]

Lat pull down very heavy straight bar w/u 4 x 10… 1 x descending amrap

Biceps left x bunch right x less

 

[Poppy]

Lower/condition

Belt squats med/wide stance x 20… ab crunches x 15…. 50 whacks on heavy bag. 30-45 seconds rest between rounds. 1 round half speed 3 rounds wide open.

Pull throughs 2 x 10

Calves

 

[Poppy]

Dead bench elite cambered swiss bar 7 x 3

Light YnT’s 2 x bunch

Triceps 1 x amrap

Rolling on pvc pipe and lacrosse ball… stretching hips hamstrings lower etc.

 

[Poppy]

Lat pull down big V bar 4 x 12

Rows SS with shrugs 4 rounds of 12

Left biceps x bunch right x less

Increasingly aggressive stretching for lower hips hams quads etc. through out session for active rest between sets.

 

[JLee]

active rest between sets.

That’s a pretty good idea

 

[Poppy]

Brother jlee… im just about as lazy as Ive ever been. Hahaha

This keeps me from having a long session in the gym which I don’t care for anymore.

I’ve been real slack on my stretching and mobility. I’m paying the price now. I gotta get back to where I was.

 

[JLee]

I hear you there. Lack of stretching/ mobility have been killing me too. I just can’t keep a routine going

 

[Poppy]

Upper ancillary

YTWs SS with heavy triceps 5 x 12

Longer rest between sets/roynds with walking on tmil at 3 mph and more stretching.

 

[John]

How about this one @Poppy …