Updates From The Land of Sweltering Humidity

Thursday AM

20 minutes of HIIT on the elliptical – level 16, 20 seconds on 40 off IIRC

Thursday PM

ran 1.5 miles in some time (maybe 12 something, felt real slow and beat up)


bench: worked up to 275 x 10

incline db press: 75 x 17

pullup: bw +30 laddered up to 8 reps

prestretcher slant board situps: bw x 32 reps


Even though I laid around literally all day and ate tons of junk food, I still went for a run when the sun went down and it got more bearable outside. I got it done in just under 30 minutes, 29:30. These is shitty but it’s better than the last time I ran this route and I didn’t have to stop so it’s still improvement.


completely off, just foam rolled and stretched

Monday AM

60 minutes of steady state on the elliptical level 16? bumped speed up to 4.5-5.0

Monday PM

conventional deadlift: worked up to 495 x 6 which is probably a PR at this bodyweight

weighted pullup: 55 x 5 x 5 done very strictly with a controlled 2ish second eccentric. I had some someone watch and count tempo on the eccentric on the last set and my last rep was a little sketch, which means I was probably right on for this week.

GHR, front elevated 6-8 inches: bw x 3 x 10 These felt good, stricter than the lower setting.

tons of pull aparts, did the wrapped knuckles/external rotator variety.

axle curl: axle + 10’s x 10 x 5

Tuesday AM

ran 1.5 miles in 11:49

Updates From The Land of Sweltering Humidity

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