Intro

Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Thursday, July 3, 2025

Plate Mates



Mike Puccio in Lakewood has listed these several times.  Included are (4) 5 lbs and (2) 2.5 lbs.

Retail on these in non-sensical at $51.95 each for the 5 lbs and $46.95 each for the 2.5 lbs.  At over $300 retail, these would be about 15 cents on the dollar.

I do not own or even use any selector machines.  My motivation is for grip training and specifically plate pinches where these could be attached to the lower half of a weight plate so that there is a full gripping surface on the upper half.

I reached out, but the seller did not have them and would be picking them up next week.  I guess we will see...

Wednesday, July 2, 2025

Run - USAWA

Wednesday, July 2, 2025

CDOT

1200

Run

1.51 miles at 12:46 pace; it was really hot

Push Up Challenge - 15 unbroken reps

USAWA

Bench, 2 DB - 45-55-65-75 = 150 pounds

Cheat Curl DB Left/Right - 50/50 pounds (felt good, but need to build up)

Picked (2) more off the list

---------------------------------------------------------

(23) Remaining to Try
  1. Continental to Chest Record is Open
  2. Jerk - From Rack Record is 220
  3. Miller Clean & Jerk Record is Open - Middle fingers only
  4. Reflex Clean & Jerk Record is Open
  5. Reg Park Bench Press Record is 156
  6. Squat - 12" Base Record is 225
  7. Half Gardener Record is Open
  8. Holdout - Raised Record is Open
  9. Anderson Press Record is Open - Press from Dead stop at lifters height
  10. Cyr Press Record is 84 - Dumbbell Press
  11. Goerner Stroll Record is 238
  12. Bear Hug Record is Open
  13. Travis Lift Record is Open
  14. Bent Press - Record is Open
  15. Clean & Press, Middle Fingers - Record is Open
  16. James Lift - Record is Open
  17. Judd Clean & Jerk - Record is Open - One Foot
  18. Abdominal Raise - Record is 38
  19. Lano Lift - Record is Open
  20. Bent Press - Dumbbell - Record is Open
  21. Carter Lift - Record is Open
  22. Phumchaona Lift - Record is Open
  23. Total Poundage - No Official Records

Tuesday, July 1, 2025

USAWA Record Session

Tuesday, July 1, 2025

Garage Gym

1700

Warm Up

Movement Prep

Pinch Grip Deadlift, One Hand, Left - 39 pounds (39, 41)

Pinch Grip Deadlift, One Hand, Right - 41 pounds (39, 41)

Habecker Lift - 265 pounds (245, 265)

Lurich Lift - 335 pounds (275, 305, 335)

Kennedy Lift - 335 pounds (275, 305, 335)

Had more in the tank for the OTSM Lifts

Following this meet, I have now attempted 154 of the 195 lifts in the USAWA Rule Book.
  • 195 total
  • 154 attempted
  • 11 mobility limited 
    • Bench Reverse Grip
    • C&P Reverse Grip
    • Jackson Press
    • Wrist Curl
    • Chin Up
    • Van Dam
    • Kelly Snatch
    • Mansfield
    • Leg Press
    • Leg Press Unsupported
    • Bench Dip
  • 2 strength limited 
    • Squat One Leg
    • Pullover & Press in Wrestlers Bridge
  • 3 equipment limited
    • Dumbbell Walk
    • Foot Press
    • Back Lift
-- 170

remaining to try - 25
  1. Bent Press - Record is Open
  2. Clean & Press, Middle Fingers - Record is Open
  3. ***Continental to Chest*** Record is Open
  4. James Lift - Record is Open
  5. ***Jerk - From Rack*** Record is 220
  6. Judd Clean & Jerk - Record is Open - One Foot
  7. ***Miller Clean & Jerk*** Record is Open - Middle fingers only
  8. ***Reflex Clean & Jerk*** Record is Open
  9. ***Reg Park Bench Press*** Record is 156
  10. ***Squat - 12" Base*** Record is 225
  11. Abdominal Raise - Record is 38
  12. ***Half Gardener*** Record is Open
  13. ***Holdout - Raised*** Record is Open
  14. Lano Lift - Record is Open
  15. Bent Press - Dumbbell - Record is Open
  16. ***Curl - Dumbbell, Cheat, One Arm*** Record is Open
  17. ***Bench Press - 2 Dumbbells*** Record is 250
  18. ***Anderson Press*** Record is Open - Press from Dead stop at lifters height
  19. ***Cyr Press*** Record is 84 - Dumbbell Press
  20. ***Goerner Stroll*** Record is 238
  21. ***Bear Hug*** Record is Open
  22. Carter Lift - Record is Open
  23. Phumchaona Lift - Record is Open
  24. Total Poundage - No Official Records
  25. ***Travis Lift*** Record is Open
(15) of these just need to be set up and tried

(10) will take some work
  • 2 Bent Presses
  • 2 Hip Lift Variations
  • C&P Middle Fingers
  • James Lift (mobility)
  • Judd Clean & Jerk (balance)
  • Abdominal Raise?
  • Lano Lift - Is it possible?
  • Total Poundage??

Deadlift

Tuesday, July 1, 2025

Westbound CrossFit (coach Bryn)

1200 (2 of us)

Warm Up

 2 rounds:
10 Glute Bridges
10 Deadbugs
10 KB Deadlifts

 Barbell Deadlift Flow:
3 RDL
3 Paused Deadlifts
5 Deadlifts

Strength

Deadlift Pyramid:
 5-4-3-2-1-2-3-4-5
 Start light and build up to top set, then back down
 Rest as needed between sets
 Maintain quality reps throughout

I worked with 225-255-285-315-345-315-285-255-225 and was moving really well.  I was beyond excited to PR my deadlift, especially with this pyramid scheme.  I played a little bit with mixed grip after the workout.

Cool Down

2 Rounds:
10 Hamstring Curls w/ Band
10 DB RDLs
20 Banded TKE

Banded Terminal Knee Extensions are a movement developed by physical therapists to hone the last few degrees of extension before the joint fully straightens.  As a prehab movement it helps athletes tolerate the end ranges of knee extension.  Specifically through improving the strength and recruitment of the vastus medialis obliquus muscle which is used for patella stability and control.

Push Press - Metcon

Monday, July 1, 2025

Westbound CrossFit (Coach Bryn)

1630 (12 of us)

Warm Up

General (0:00–10:00)
 2 rounds:
10 Scap Push-Ups
10 Air Squats
10 Jumping Jacks
100m Run

Specific (10:00–20:00)
 Barbell Prep (2 rounds):
5 Push Press (empty bar) → cue: heels stay down during dip
3 Dip + Hold → cue: vertical torso, stacked elbows
5 Push Press (moderate)

Primer: 5 Push Press + 5 Burpees @ workout pace Weight

Strength

(20:00–32:00)
Every 2:00 x 4–5 sets
3 Push Press (build to heavy but crisp set)
Focus: vertical dip, locked out overhead finish

I built up from 95, 105, 100 and 115

Conditioning

(35:00–50:00)
RX Conditioning: 
 For Time:
 32-24-16
 Push Press (95/65)
 Burpees Over Bar
 
Goal: Sub 12:00 | Cap: 15:00

Intermediate: 75/55, bar-facing burpees

Baseline: 35/15 DB Push Press + standard burpees
Completion

I scaled this to an empty 35 pound barbell and did step over burpees.  The push presses were completed in 3 sets in pretty short order around 1 minute each round.  The burpees were tough.  I finished 11 of 16 burpees by the time cap and did the last 5 after the cap.  This was an important mental grind for me.

Cool Down

(50:00–60:00)
2 Rounds:
10 Banded Pull-Aparts
10 Single-Arm DB Z Press
15 GHD Back Extensions

Sunday, June 29, 2025

Hammer Strength Plate Tree


At first glance there is nothing to see here, but I am a sucker for commercial grade equipment and had to have the plate tree being offered by Lalo Eduardo Talavera on Facebook Marketplace.  The listing was for $75 which is fine, especially if I could sell the barbells which I don't need.

After some back and forth and a failed meet up with the seller, he was willing to drop the price to $50 and I made a return trip up north to pick this up.  It is in fine condition and well worth the $50 I paid.  Now I need to do some re-organizing.  I still want to sell the barbells and still expect to get $25 for them.  But flipping is a pain in the ass.

York Roundheads in Vail



Victor Marquez has listed these for $550 in Vail and at $1.05/pound it is well worth the drive up there.  I do not need them and have no interest in flipping them

2x15
2x20
2x30
2x35
2x40
2x45
2x50

Saturday, June 28, 2025

Tony Lupo Lightweight Decathlon

Saturday, June 28, 2025

Garage Gym

1000

Jarrod came by to knock out some USAWA lifts with me.  

Side Press, Dumbbell, One Arm - Right

52, 57

Jefferson Deadlift, Little Fingers

49, 55, 65

Lateral Raise Lying

45, 55

Thor's Hammer - Right

18, 20, missed 22

Pinch Grip, Strict, One Hand, Right

33, 42, missed 47

Zeigler Clean

65, missed 85, made 85

https://www.usawa.com/otto-ziegler-1919-to-2011/

Finger Lift, Little, Right

31, 36

Rectangular Fix

55, 65

Weaver Stick, Front, Right

2, 2.5

Following this meet, I have now attempted 147 of the 195 lifts in the USAWA Rule Book.
  • 195 total
  • 150 attempted
  • 11 mobility limited 
    • Bench Reverse Grip
    • C&P Reverse Grip
    • Jackson Press
    • Wrist Curl
    • Chin  Up
    • Van Dam
    • Kelly Snatch
    • Mansfield
    • Leg Press
    • Leg Press Unsupported
    • Bench Dip
  • 2 strength limited 
    • Squat One Leg
    • Pullover & Press in Wrestlers Bridge
  • 3 equipment limited
    • Dumbbell Walk
    • Foot Press
    • Back Lift
-- 166

remaining to try - 29
  1. Bent Press - Record is Open
  2. Clean & Press, Middle Fingers - Record is Open
  3. Continental to Chest*** Record is Open
  4. James Lift - Record is Open
  5. Jerk - From Rack*** Record is 220
  6. Judd Clean & Jerk - Record is Open - One Foot
  7. Miller Clean & Jerk*** Record is Open - Middle fingers only
  8. Reflex Clean & Jerk*** Record is Open
  9. Reg Park Bench Press*** Record is 156
  10. Squat - 12" Base*** Record is 225
  11. Abdominal Raise - Record is 38
  12. Half Gardener*** Record is Open
  13. Holdout - Raised*** Record is Open
  14. Lano Lift - Record is Open
  15. Bent Press - Dumbbell - Record is Open
  16. Curl - Dumbbell, Cheat, One Arm*** Record is Open
  17. Bench Press - 2 Dumbbells*** Record is 250
  18. Anderson Press*** Record is Open - Press from Dead stop at lifters height
  19. Cyr Press*** Record is 84 - Dumbbell Press
  20. Goerner Stroll*** Record is 238
  21. Habecker Lift*** Record is Open - Partial Zercher
  22. Kennedy Lift*** Record is Open - Partial Straddle Deadlift
  23. Lurich Lift*** Record is Open - Partial Hack Lift
  24. Bear Hug*** Record is Open
  25. Carter Lift - Record is Open
  26. Phumchaona Lift - Record is Open
  27. Pinch Grip Deadlift, One Hand*** Record is Open
  28. Total Poundage - No Official Records
  29. Travis Lift*** Record is Open
(19) of these just need to be set up and tried

(10) will take some work
  • 2 Bent Presses
  • 2 Hip Lift Variations
  • C&P Middle Fingers
  • James Lift (mobility)
  • Judd Clean & Jerk (balance)
  • Abdominal Raise?
  • Lano Lift - Is it possible?
  • Total Poundage??

Friday, June 27, 2025

Deadlift - Helen

Friday, June 27, 2025

Westbound CrossFit

1630

Warm Up

2 rounds:

10 Glute Bridges
10 Air Squats
10 Jumping Jacks
200m jog

Specific:

5 light DLs → 3 moderate DLs → 10 KB swings (53/35) → 5 pull-ups → 200m run

Primer: 1 round Helen @80%

Strength

15:00 to build to heavy 3 TnG Deadlift
Cue: smooth bar path, bracing, fast triple. PR if confident

I worked up from 135-185-225-275-275

Felt good at 275, but did not want to go any heavier

Helen 

3 Rounds for time:
400m run
21 KB Swings
12 Pull-Ups
 Goal: <9:00 | Cap: 12:00

 Intermediate: 35/26 KB, jumping/banded pull-ups

 Baseline: 200m run, 15 light swings, 9 ring rows

With a goal of 9 min and a cap of 12 min, I scaled this to 200 meter runs, KBS at 26 pounds and Jumping Pull-ups.  I finished in 9:38 and felt good about the effort.  Had I gone 400 meter runs, it would have taken me 9 minutes for the runs alone.

Cool Down with echo bike and short walk


Wednesday, June 25, 2025

Fight Gone Bad

Tuesday, June 24, 2025

Westbound CrossFit

1630

Warm Up

 2 rounds:
10 Wall Balls
10 Box Jumps
10 Cal Bike
10 KB High Pull
10 Empty‑Bar Push Press

Conditioning

RX Conditioning:
 Fight Gone Bad – 
3 rounds of:
 1:00 Wall Ball (20/14)
 1:00 SDHP (75/55)
 1:00 Box Jumps (20”)
 1:00 Push Press (75/55)
 1:00 Row Cals
 1:00 Rest

I scaled this to 10# Wall Ball and 45# Barbell

Round 1 - 70 reps
Round 2 - 60 reps
Round 3 - 61 reps

As we had a large class, I started with the Row.  If felt pretty good about my rep ranges.  I need to work on pulling sumo.  Those were the most taxing movements.  Even with a very light bar, I was not cycling it well.  I did much better with the push presses.

Row - 9-10 calories
WBS - 15-20 reps
SDHP - 10-15 reps
Box Jumps - 8-10 reps
Push Press - 15-20 reps

Cool Down

2 rounds:
10 DB Rows per side
15 Banded Face Pulls 
15 Banded TKEs

Tuesday, June 24, 2025

Track Workout - Open Water Swim

Monday, June 24, 2025

D'Evelyn High School Track

1200

Track Workout

1 mile easy - 12 min

4x200

Run 200, walk back to start point

0:59
1:00
1:00
1:04

Bear Creek Lake Park

1800

Open Water Swim

850 yards in 25 minutes

3 x Out and Back resting 75 seconds between efforts

Sunday, June 22, 2025

Metcon

Wednesday, June 18, 2025

Westbound CrossFit (Coach Ryley)

1730

Warm Up

Jogging
Ring Rows
Wall Balls

Conditioning

Conditioning:
 Every 5:00 x 4 Rounds
 32 Wall Balls (20/14)
 16 Pull-Ups
 12 Box Jump Overs (24/20)

Score each round. Work time should be ~2:00-2:30 per effort. If you're over 3:00, reduce reps.

I scaled this to
15 WBS (14#)
9 Jumping Pull-Ups
8 Box Jump Overs (20")

2:03
2:05
2:13
2:18

I felt like I was moving well and should have came out with 18 or 21 WBS and this would have been a perfect workout


Nationals Prep

Sunday, June 22, 2025

Home Gym

1830

Bench Press

12x105
12x105
10x105

Planning on 3x12, but was not feeling it today

Dinnie Trainer

4 picks at 250
4 picks at 275
4 picks at 300

Felt fine, but my technique certainly leaves something to be desired.  I am either doing a partial deadlift or squat.  I am trying to keep my torso upright.  

Need to figure out a better pin solution.  I am not loving the Clevis and Cotter Pin.  Best solution may be to get some small rare earth magnets and glue them to the pins.  Nobody makes mag pins a 0.45 inch diameter and 2.5 inches long.  Another solution is detent pins (7/16").

Tuesday, June 17, 2025

Metcon

Tuesday, June 17, 2025

Westbound CrossFit

1200

Warm Up

Run
Jumping Jacks
Sit-ups
DB Deadlift
DB Hang Snatch
DB Push Press
T2B warm up

Conditioning

 30-Minute AMRAP:
 200m Run
 16 Alternating DB Hang Snatch (50/35lb.) - scaled to 20
 12 DB Box Step Overs (24/20) - scaled to 20 inch box
 9 Toes to Bar - scaled to hanging knee raise
 8 DB Push Press (50/35) *Each arm - scaled to 20

I finished 5 rounds + 30 reps (did not start HKR) and felt like I was moving well.

Community Cup Retrospective

I was in the Rookie Division based on my Open performance

Event 1 - 777th (20 min AMRAP, box step over, DB snatches, HRPU) 218
Event 2 - 649th (interval with Row, OH Squat, Ring Row, Sit-ups) 118
Event 3 - 377th (max Hang Power Clean and Front Squat) 370

Overall 689th out of 1000 who entered and 857 who submitted scores.

My long time domain conditioning was certainly my weakest link.  The movements were actually good for me

#1 Rookie - 500, 226, 550
#100 Rookie - 323, 176, 500
#200 Rookie - 369, 190, 330


Open Water Swim - Nationals Prep

Monday, June 17, 2025

Bear Creek Lake Park

1700

Open Water Swim

850 yard swim in about 25 minutes
300
300
125
125

Sleeveless wetsuit, single cap and silicon ear plugs.  Comfortable.  Estimate water temp in mid to high 60s

Nationals Prep

Hackenschmidt Floor Press

5x135
3x155
2x175
1x185
failed 195

Saxon Deadlift

45
65
75
85
failed 95
90

Monday, June 16, 2025

Deadlift

Monday, June 16, 2025

Westbound CrossFit

1200

Warm Up

Jog
Good Mornings
Glute Bridge
Single Leg RDL with hip opener
Deadlift movement prep

Deadlift

Build to Heavy

5x135
5x185
3x225
3x265
1x295
1x315
1x335
1x345 PR!

345 felt great and I considered jumping up another 10 pounds.  In retrospect, sticking with 345 was a good call.  My posterior chain knows it worked today.

Burner

1:00 max Row
:30 Rest
1:00 max Row

507 meters including ghost meters

Cool Down

 :30 Seated Hamstring Stretch
 :30 Side Lying Thoracic Opener (per side)
 10x Banded Hamstring Flosses

Flosses were weird.  Lie on back grab hamstring and extend leg, as you bend leg, raise head, then extend leg and lower head.  I am not sure if I was doing it right.

Sunday, June 15, 2025

BSAG Leg 6 - USAWA Nationals Prep

Sunday, June 15, 2025

Garage Gym

1700

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow

Alt Grip Snatch

75
85
95

Press

95
105
115

Lunge

75
95
115

Alt Grip Clean

Fours 4x95
Rampage 8x95

Dinnie Lift

5x1x350 pounds (roughly every 90 seconds)

Dumbbell to Shoulder

52
72
92
102

I continue to have mixed feelings regarding the BSAG.  Yes, it was nice to be invited and the organization does have some important history.  However..
  1. I don't enjoy competing this often
  2. Athletes don't have much input in the organization
  3. Bottleneck communications through Clark's Gym
  4. I really do like wearing a belt and wrist wraps, especially for high reps
  5. Results/records posted infrequently
Nationals Prep is going well.  

Dinnie Lift - It was nice to get some volume with the Dinnie Lift.  I am hoping it builds some hand toughness and then I will start increasing the load.  Alternatively, I may train with wraps and then focus on grip.  

Dumbbell to Shoulder - First time testing dumbbell to shoulder and 102 felt good.

50 year old 100kg records
Hackenschmidt Floor Press - 315 pounds (Patrick Hadley 2023)
Dinnie Lift - 733 pounds (Chad Ullom 2022)
Saxon Deadlift - 115 pounds (Patrick Hadley 2024)
Dumbbell to Shoulder - 160 pounds (Patrick Hadley 2024)

Saturday, June 14, 2025

General Conditioning

Friday, June 13, 2025

CDOT

1200

Treadmill

Incline 5% - 0.5 miles (2.4 mph)

Walking Lunges

10x8 steps EMOM

DB Bench Press

30
40
50
60
70

40 minutes total workout

Q2 Postal and Stars of Tomorrow Record Day

Saturday, June 14, 2025

Garage Gym

1000

Warm Up

Reverse Hyper
Crossover Symmetry

Q2 Postal

Rectangular Fix

55
60
60

Clean & Seated Press

90
100

Hack Lift, One Arm, Left

135
155
185

Deadlift, 3" Bar

185
225
255

It was fun to get some lifting in with Kim and Jarrod.  Kim did the postal lifts with me.  Jarrod did record day lifts for the Stars of Tomorrow meet.



Wednesday, June 11, 2025

Community Cup 3

Warm Up

General Prep – 2 Rounds:
10 Air Squats
10 PVC Front Squats
10 Hang Muscle Cleans with PVC
10 Scapular Pull-Ups or Ring Rows

Movement Development – Front Squat Focus:
 Using an empty barbell:
5 Front Rack Elbow Rotations
5 Tempo Front Squats (3 seconds down, 1-second pause, fast up)
5 Pause Front Squats (2-second pause at the bottom)
3 Full-Speed Front

Movement Development – Hang Power Clean Focus:
Using an empty barbell:
3 Hang Position Deadlifts
3 Hang High Pulls
3 Hang Muscle Cleans
3 Hang Power Cleans

Community Cup 3

Establish a 1-rep max Front Squat
Establish a 1-rep max Hang Power

Notes:
Athletes may start with either lift.
Multiple attempts are allowed within the 20-minute window.
The total of the heaviest successful lifts in each movement will be the final score.

Hang Power Clean

155
165
175

Front Squat

165
185
195
205

165# matches my January 12, 2017 PR
205# is just 5 pounds off of my September 22, 2021 PR

Cool Down

2 Rounds:
10 Cat-Cow Stretches
30-second Child’s Pose
30-second Couch Stretch (each leg)
30-second Wrist and Forearm Stretch

Tuesday, June 10, 2025

90 Pound York Globe Dumbbells


These beauties are being offered by Connor Reger on Facebook Marketplace for the screaming deal of $500.  That works out to just under $2.80/pound which is a fair deal for globes in general and a great deal for heavy globe dumbbells.

I am sure I will regret not buying these, but I have absolutely no use for heavy dumbbells.  Especially ones as fragile as these and $500 is not chump change.  I would be buying just to have them and would probably use them in trade down the line for something interesting.  They are too heavy and fragile to ship easily which is another problem.


These are being offered by Coby Hurst-Sneh for a reasonable $250.  They were originally listed for $300 which is not horrible.  Just over $2.00/pound is a fair price for roundheads.  Especially those over 50 pounds.



Community Cup Event 2

Tuesday, June 10, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

10 Jumping Jacks
10 Air Squats
10 Scapular Pull-Ups or Ring Rows
10 Calorie Row

Movement Development – Overhead Squat Focus:
 Using PVC or light barbell:
5 Snatch Grip Push Press from behind the neck
5 Overhead Squat Hold in bottom position (with pause)
5 Tempo Overhead Squats (3 seconds down, pause, fast up)
3 Full-Speed Overhead Squats

Gymnastics Primer (based on athlete level):
3 Scapular Pull-Ups or
5 Ring Rows or
5 Chest-to-Bar Pull-Ups

Community Cup Event 2
Rookie

4 Rounds:
 Rounds 1 & 2:
10 Sit-ups
10 Overhead Squats (45/35 lb)
Max Calorie Row

Rounds 3 & 4:
10 Calorie Row
10 Overhead Squats (45/35 lb)
Max Ring Rows

This went pretty smoothly

Round 1 - 10+10+8 calories on the rower
Round 2 - 10+10+7 calories on the rower
Round 3 - 10+10+5 ring rows
Round 4 - 10+10+18 ring rows
--
118 total reps

So far I have been enjoying the community cup programming.  It will see how I end up amongst the king of the "losers" contest.  Roughly 1000 men accepted invitations for the Rookie Category and about half of them have submitted some scores.  I am sitting in 348th with one event left to complete.  They can be done in any order at any time this week.


Monday, June 9, 2025

Community Cup Event 1

Monday, June 9, 2025

Westbound CrossFit - Coach Bryn

0900 (8 of us)

Warm Up

General Prep – 2 Rounds:
10 Jumping Jacks
10 Air Squats
10 Scapular Push-Ups
10 Box Step-Ups (alternating legs)

Movement Development – Dumbbell Snatch Focus:
 Using a light dumbbell:
3 Dumbbell Deadlifts each side
3 Dumbbell High Pulls each side
3 Dumbbell Muscle Snatches each side
3 Dumbbell Power Snatches each side

Gymnastics Primer (based on athlete level):
3 Wall Walks or
5 Hand-Release Push-Ups or
5 Knee Push-Ups

Community Cup Event 1

Novice/Rookie
20:00 AMRAP:
12 Box Step-Overs (20")
9 Dumbbell Snatches (35/20 lb)
3 Hand-Release Push-Ups

I paced this well.  My first round was about 1:40, and then I slowed to average about 2:07 for a total of 9 Rounds + 2 Reps.

Cool Down

(50:00–60:00)
2 Rounds:
10 Cat-Cow Stretches
30-sec Child’s Pose
30-sec Couch Stretch (each leg)

Sunday, June 8, 2025

BC Strength Glute Bench


Little pick up from Kevin Love on Facebook Marketplace for $100.  Retail is $220.  I have been seeing these pop up from time to time and have been wanting to experiment with it.

Track Workout

Sunday, June 8, 2025

D'Evelyn High School Track

1700

Bike to track - 2.25 miles

Track Workout

8x100 (IN 0:25-0:26 ON 2:00)

Felt good to move, ran straights, walked curves

Bike home - 2.25 miles

USAWA Nationals Prep

Saturday, June 8, 2025

Garage Gym

1700

Warm Up 

None

Dinnie Lift

250 (145+100)
275 (155+120)
300 (170+130)
325 (185+140)
350 (200+150)

Felt good but was getting heavy.  Still plan to open at 325.

2x5 Saxon Bar (empty weight 35#)

85
85
90
85

3x4 Saxon Bar (empty weight 45#)

65
85
85

I was a little disappointed, but not surprised since I have not trained with the Saxon bar in quite a while.


Friday, June 6, 2025

Metcon

Friday, June 6, 2025

Westbound CrossFit (Coach Loni)

1200 (4 of us)

Warm Up

General (0-8:00)
1:00 easy jump rope (any variation)
1:00 2 inch worm +6 Ground to overhead with no weight AMRAP
2 rounds
___________
Specific (8:00-18:00)
5 KB Deadlift 
1x5 Single arm single leg KB Deadlift 
3x 5 KB Russian Swing (building in weight)
________
10 Single unders
10 jump high/slow single unders
3-5 sets of: 5 Single unders “slow, jump high”+ 1 Double Under
2:00 double Under practice

Skill

(19:00-22:00)
3:00 max reps double unders or double under practice (to simply do single unders here is not acceptable. You will do enough scaled version in the workout)

I did several sets and was moving well.  Best unbroken was 10 double unders.

Conditioning

(25:00-42:00)
RXConditioning:
300 Russian KB Swings for time. (70/53lb.)
Every 3:00 starting at 0:00 you must execute 20 Double Unders
Goal: Sub 13:00
Cap: 17:00

Intermediate:
300 Russian KB Swings for time. (53/35lb.)
Every 3:00 starting at 0:00 you must execute 30 single unders

I used 26 pound kettlebell and moved well finishing in 14:57

Baseline:
150 Russian KB Swings for time. (15/10lb.)
Every 3:00 starting at 0:00 you must execute 20 single unders or plate hops

It was nice to be back at Westbound CrossFit.

Monday, May 26, 2025

Conditioning

Monday, May 26, 2025

Garage Gym

1100

Warm Up

Jumping Jacks
Reverse Hyper
Crossover Symmetry
Hip Hammy Flow

Conditioning

3 Rounds

Every 6:30

4 Burpee Box Jumps (20")
12 Alt DB Snatch (35#)
400m Run

This was a nice little mover for me.  I was finishing the rounds in around 5 min and had 90 seconds to recover between rounds.  Interval time was set during the first round and then I was able to stick to it.

Programming inspired by Vintage CrossFit 5/24/025 which called for row, alt db snatch and bbj.

Sunday, May 25, 2025

BSAG Leg 5

Sunday, May 25, 2025

Garage Gym

1300

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow

BSAG Leg 5

Body Weight:  211 pounds (100kg class)

PRESS behind Neck - 85 pounds

65
85
95

CLEEN/JERK Behind Neck - 135 pounds

95
115
135

DEAD PULL - 315 pounds

305
315

Reverse Grip PRESS x 4 = 45 pounds x 4 = 180 pounds

Token attempt

Reverse Grip PRESS RAMPAGE = 45 pounds x 12 = 540 pounds

Token attempt

This took about an hour.  Press behind neck was tough.  C&J was OK and not much off my regular C&J.  Deadlift was fine, but after maxing out a couple of weeks ago, I was in no mood to go heavy.  Reverse Grip Press was awkward, but I did put up some token numbers.

Saturday, May 24, 2025

1100 Yard Pool Swim

Saturday, May 24, 2025

Carmody Rec Center

1100

Pool Swim

1x800 FR
1x100 BA
1x200 BR
--
1100 yards total (33 minutes)

Thursday, May 22, 2025

York Dumbbell Scoops

Pair of 60s listed last night for $130.  I contacted seller (Coby Hurst-Sneh, Denver) within 2 minutes.  Dumbbells were delisted within 30 minutes

Pair of 40s listed for $65 and 30s listed for $50.  Made plans to meet the seller (Austin Rider, Aurora), but within 15 minutes another buyer offered double.  $230 for 140 pounds of dumbbells is a high side price, but certainly within reason if somebody is starting a collection.

Universal Weight Plates


These 35s get me one step closer to a full set of Universal weight plates.
  • 100s - NA (I have no intention of buying these, even if my next door neighbor was selling them for $0.50/pound
  • 45s - 1/19/2022 - $120
  • 35s - 5/21/2025 - $80
  • 25s - 10/2/2023 - $50
  • 10s - 10/2/2023 - $20
  • 5s - 9/28/2023 - $30
  • 2.5s - TBD
The 5s were via Vintage Weightlifting Swap, the rest were sourced locally.

I have been pretty successful putting together sets.
  • York - Full
  • Iron Grip - Full
  • Rep Fitness - Full
  • Intek - Need 5-5-2.5-2.5




Monday, May 19, 2025

Ego Lifting and Conditioning

I put together a couple of entries for the 2025 Snap City Open.

First was Double Clean & Press that my daughter and I were pretty excited about.  The original inspiration was a Tom & Jerry cartoon and after a a few warm ups and epic fails, take 8 delivered:


Second was a Dumbbell Clean & Press with Teeth Lift inspired by Khalil Oghab the Iranian Strongman of Gerry Cottle's Circus.


Finally, I ended with some conditioning.

EMOM 12
Station 1 - 1 pull up + 5 push ups
Station 2 - 30 rope skips
Station 3 - 10 KBS (35#)

Nice little mover with roughly 1:1 work to rest ratio.

UPDATE 6/30/2025.  Thanks to Psycho Pharma for sponsoring the event and sending me out a container of pre-workout.


The container includes 25 servings.  350 mg of caffeine per serving is about 3-4 cups of coffee.  When I try this, I will have to ramp up slowly.

Ingredients
L-Citrulline Malate
L-Citrulline Malate is a potent ingredient that will increase L-arginine levels in your body. Thanks to its superior absorbability, it will expand your blood vessels more effectively than arginine. Perfect for intense lifting and heavy weight training, L-Citrulline will elevate your nitric oxide levels more efficiently than L-Arginine. At its maximum dosage of 8,000mg, this ingredient will reduce fatigue and enhance your gym performance.

Beta-Alanine
Beta-Alanine is a naturally occurring amino acid in muscle tissue and the brain. Included in Edge of Insanity at an effective dose of 3,200mg per serving, it will block the accumulation of lactic acid in your muscles. This will delay fatigue during repeated bouts of intense exercise with short recovery periods.

Caffeine Anhydrous
With a dosage of 350mg, Caffeine Anhydrous serves as the foundational stimulant in Edge of Insanity. It will set the stage for the effective and exotic hard-hitting stimulants included in the product.

Theobromine
Theobromine, dosed at 20mg, is a stimulant that will improve blood flow throughout your body. When combined with caffeine, its effects will amplify, enhancing your attention span and brain function.

Yohimbine Hydrochloride
Yohimbine Hydrochloride, at a dosage of 5mg, will sustain fat-burning. It is an effective supplement that will increase thermogenesis, mental focus, and cognitive performance.

Alpha Yohimbine Hydrochloride
Alpha Yohimbine Hydrochloride, dosed at 4mg, is a stimulant used for weight loss and enhanced athletic performance. Frequently found in energy and weight loss products, this ingredient will decrease both mental and physical fatigue.

Gamma Aminobutyric (GABA)
GABA is a naturally occurring amino acid that functions as an inhibitory neurotransmitter in your brain. At a dosage of 1,000mg, GABA will reduce stress, relieve anxiety, and promote an overall feeling of well-being. Additionally, GABA will promote lean muscle mass, increased endurance, and relief from dull pain and soreness.

Infinergy®
Infinergy® (Dicaffeine Malate 75% and Caffeine 25%) contains malic acid and caffeine at a dosage of 70mg. It is used for delayed stimulation to prevent the dreaded "crash." It will also be gentler on your digestive system compared to regular caffeine, reducing stomach discomfort.

Thursday, May 15, 2025

Challenges

1 Mile Farmer's Walk Conditioning - Walk 1 mile holding 15 dumbbells/plates/etc.  Every time you set down the plates, run a lap.  Abbey Walk of Faith

The Cycle with a blob

The Bandit Challenge - 1 Mile Run, 1 Rep Max Front Squat, Max Repetition Chin Up

Deka.Atlas

20 Barbell Thruster - 95/65
20 Burpee Over Bar
20 Surrender Lunge - 50/35 (one DB)
20 Dumbbell Ground to Overhead - 50/35 (one DB)
40 Meters Dumbbell Bear Crawl - 50/45
20 Sit-up - 35/20 (one DB)
60 Meters Farmer's Carry - 100/70 per hand
20 Dumbbell Shoulder To Overhead Press - 50/35 per hand
100 Jump Rope Single Under
100 Meters Atlas Shoulder Carry - 100/70

CrossFit Workouts - SQT and Helen

Sunday, May 11, 2025

Grip Board - Adam Juncker

I have been a happy customer of Adam Juncker custom equipment and he added a few more goodies to the grip board selling page.

First is a tapered handle on a BSS Trilobite Frame.  Originally priced at $125 shipped.  Dropped to $100 shipped.






Next piece is even more interesting.  It is a custom 2x5 Saxon Bar with collars.  Weight is 34.5 pounds empty.  He is only asking $100 and his shipping estimate is $145 from his location in Indiana to L.A. was $145.  The price is certainly right.  The big question is do I need another heavy grip implement.  I rarely use my 3x4 Saxon bar.  When I purchased the Sorinex 3x4 it was $205 (less 5% discount) +$65 shipping + $20 tax = $275 to my door.  This is cheaper and includes collars.  Currently the Arm Assassin Strength Shop version is $150 + $70 shipping + tax.





UPDATE 5/20/2025 - I hem hawed for just over a week.  During that time Adam dropped the price on the handle down to $90 and I decided to purchase.  The Saxon Bar was a good enough deal that I decided to just get both.

Shipping the handle was $18 and $70 is a screaming deal.  Shipping the Saxon Bar was $92 and $192 for a 2x5 Saxon Bar delivered is an amazing deal (cheaper than either Arm Assassins or Sorinex).  The collars are really nice also.




#25SpringGGC

Sunday, May 11, 2025

Basement Gym

1300

Warm Up

Jumping Jacks
Hip Hammy Flow

Squat

5x45
3x135
2x185
205
225
245
255

Bench

5x95
2x135
1x155
180
190
185

Deadlift

4x135
2x195
1x245
295
325
335

I went 8 for 9 and 775 is a new PR Powerlifting Total!

Total 255+185+335 = 775 (GGC 5/11/2025) 209.0 (WILKS 218.87)
Total 245+192.5+330 = 767.5 (GGC 10/27/2024) 207.4 (WILKS 217.52)
Total 250+185+315 = 750 (GGC 5/11/2024) 206.9 (WILKS 212.8)
Total 245+180+335 = 760 (Lakewood 11/11/2023) 197.1
Total 245+185+325 = 755 (GGC 10/28/2023) 197.9
Total 242+165+341 = 748 (AFA 7/29/2023) 193.4
Total 235+170+325 = 730 (GGC 5/19/2023) 196.8
Total 240+195+330 = 765 (GGC 11/12/2022) 193.4
Total 235+190+325 = 750 (GGC 5/15/2022) 190.9 (WILKS 221.66)

Lifts were on par with my best SBD of 250/195/341 in different meets despite not training specifically for this event.  I was beyond thrilled and want to keep working on my bench and squat.

Friday, May 9, 2025

Accessory - Metcon

Friday, May 9, 2025

US Air Force Academy

1100

Warm Up

3 min flywheel bike
hip hammy flow

Accessory

With the Marpo Kinetic Trainer.  Only a commercial facility with a healthy budget could afford this little gem.  At $4,795 retail and a very large footprint it is not practical for home gym.  While a front press can be accomplished in multiple ways, the side press and glute kick back were really nice functional movements.

Side Press
Front Press
Glute Kick Back



Mars Bar Lunges

5-4-3 each leg

Metcon

5 rounds for Time:

10 wall ball shots (12# to 10')
12 calorie ski erg


Deadlift - Metcon

Thursday, May 9, 2025

Peterson AFB

1200

Warm Up

Echo Bike - 5 min
Hip Hammy Flow
RDL

Deadlift

8x135
6x185
5x225
4x255
4x255
3x255

Metcon

4 Rounds for Time:

5 Tire Flips (200#)
500 meter Row


This was my first time training at Peterson AFB and it is a nice little gym with a large functional fitness area, dumbbells up to 150 pounds, and really nice locker rooms.

The tire flip was a new piece of equipment that I have never used before.  It is easier than a regular tire for a couple of reasons.  First the knobs are very robust and easy to grab.  Second the height of the flip stays the same even as the weight rises.  A larger diameter tire is harder for me to flip.

Tuesday, May 6, 2025

Erg Triathlon

Tuesday, May 6, 2025

Basement Gym

1200

Erg Triathlon

row 1000 meters (5:15)
bike 4000 meters (9:35)
ski 1000 meters (5:35)

20:27 Total

Saturday, May 3, 2025

2025 All-Round Weightlifting New Zealand - Open

Saturday, May 3, 2025

Garage Gym

1700

Warm Up

Meh

New Zealand Open

Reflex Clean & Push Press

105
115
125 (56.7 kg)

Hack Lift

245
265
285 (129.3 kg)

Body Weight 208.2 pounds (94.4 kg)

Completing the Reflex Clean & Push Press takes me to 141 of 195 lifts attempted.

This was a fun little virtual meet and I hope it helps All-Round weightlifting kick off again in New Zealand.

UPDATE 5/16/2025 

When the results were tallied, I ended up in 4th place out of 5 lifters.  It was fun and I got a digital certificate.

1st - Ben Goodman - 60 + 190 kg at 38, 73.9 kg bodyweight
2nd - Paul Hallam - 70 + 170 kg at 46, 99.6 kg bodyweight
3rd - David Angove - 72.5 + 185 kg at 39, 84 kg bodyweight
4th Sanjiv Gupta - 56.7 + 129.3 kg at 53, 94.4 kg bodyweight
5th Joshua Perks - 45 + 60 kg at 51, 78.6 kg bodyweight




2025 USAWA Grip Championship & Record Session

Saturday, May 3, 2025

Garage Gym

1000

Warm Up

Setting up

Grip Championship

Pinch Grip, Strict

75
85
95
115

Deadlift, Inch Dumbbell, One Arm (Left)

86
101
106

Vertical Bar, 1 Bar, 2" (Left)

110
125
140

Hack Lift, Fulton Bar

213
233
243

Record Session

Clean & Press, Alternate Grip

95
105

Side Press, Dumbbell, Left 

52

Side Press, Dumbbell, Right

52
62

It was fun lifting for a few hours with Ben, Jarrod and Nisha.  We also had Kate and Aaron in the stands.




Wednesday, April 30, 2025

General Fitness EMOM

Wednesday, April 30, 2025

CDOT

1200

After a 2 mile run, I put together a little conditioning

EMOM 15

1 - 8 air squats
2 - 5 push-ups
3 - 8 med ball sit-ups (8#)

This was a good mover and not really taxing.

IronMind Special Items

IronMind is doing some housecleaning.

2" Knurled Handles - $25
I have no need for these despite the low price; They could have gone with my IronMind dumbbell handles if the 2.5" handles were not welded on.
-----

Wrist Reinforcer Leverage Bar Prototypes - $69.95
These were prototypes and actually look pretty cool, but not something I was super excited about.
-----
Big Boy Dumbbell Bar - $124.95
These were a warehouse cleanup; 24" long, 1-1/16" diameter, 5-1/4" handle.  Kind of an odd item, especially at the steep price point
-----
Pinch Grip Pills - $249.95
These were prototypes and offered as a heavier or lighter disc.  

Per IronMind "If your pinch grip is hampered by iron poor blood, grab these Pinch Grip Pills from IronMind: We prototyped these a couple of decades ago, opted not to go into production, so here's your chance to own a piece of iron game history while developing a potent pinch grip.

Precision machined from mild steel with gently curved faces.
  • Heavier Disc - 6-3/4" diameter, 2-1/4" wide, weighs 26.9 pounds - $249.95
  • Lighter Disc - 6-3/4" diameter, 1 -3/4" wide, weighs 22 pounds - $150.00
I am not a huge blob lifter, but I do think these prototypes are very cool.  For $150 I went ahead and ordered one.

Modern blobs are extremely heavy and impractical for my grip.  Loadable trainers all have roughly a 4" diameter that I cannot get my hands around.

Staniewicz Strength Equipment 53 pound = $160
Staniewicz Strength Equipment 48 pound = $145
Holle Blobs 20-30kg, cost? 
Gods of Grip Loadable Blob trainer = $115
Micrograinz Blob Trainer = $120
Canon Power Works BLOB50 = $200 + shipping

------
In addition they had 
  • S-Cubed Bar - 1-3/8" diameter, 12" center knurl (early model with dings, scratches) for $749.95
  • Buffalo Bars (scuffs, scratches) for $849.95
  • Kettlebell Handles (warehouse clean-up) for $59.95
  • Books, DVDs, Posters - from $5.95 to $100
  • Clothing - from $9.95 to $21.95
 






Tuesday, April 29, 2025

Stump Bar



No, I do not need another barbell. but this one spoke to me.  It is made by Rogue Fitness.  It is a rackable short bar.  I did not even know it existed and had previously been coveting a C-70S bar which is the same length, but 28.5 mm diameter.

The Stump (retail $350) is a shorty power bar, with powerlifting knurl marks and a center knurl.  The short length reduces the weight from 45 pounds to 30 pounds.

Eric Sandoval listed it for $200 and he was throwing in some collars which turned out to be Rogue Cerokote (retail $69.50).  Anytime I can get Rogue equipment for under 50 cents on the dollar it is a win.  When it is something I can actually use, it is a double win.

Eric was good to work with.  He was moving and downsizing his previously 1500 square foot basement gym.

Sunday, April 27, 2025

Track - Highland Games Throwing

Sunday, April 27, 2025

D'Evelyn Track

1030

Track Workout

Biked to school 2.25 miles
800 meter run
8x100 meter run (with 100 meter walk between efforts) - splits were between 23 and 25 seconds
Biked home 2.25 miles

Highland Games

Braemar Stone - 10 throws with 13 pound stone

Weight For Distance - 10 throws with no turn/1 turn with 26 pound implement

Friday, April 25, 2025

Pool Swim

Friday, April 25, 2025

Carmody

1100

Pool Swim

1x400 FR
1x200 FR
4x100 FR
1x50 BA
1x50 BR
--
1100 yards total (36 minutes)

Thursday, April 24, 2025

Skull Smash



I have no idea what it is about the skull smash banner that resonates with me, but I have been coveting one of these for a couple of years.  Skull Smash is now under new ownership and banners are back in stock.  I went ahead and pre-ordered one for $25.  I also ordered a bottle of "Cold Cocked" (for $15) since I was going to be paying for shipping anyway.  

I am not even sure where I am going to hang it, but it will soon be mine.

Scale Weights




From time to time, I have seen scale weights listed for sale on secondary markets.  They look like gym equipment but they are actually used for calibrating scales.  New these things go for $3-4/pound.  On the secondary market, they are typically $2/pound.

I was fortunate enough to grab both the 50 and 25 for $50.  Hopefully I can work them into my training in some meaningful way.

Tuesday, April 22, 2025

BSAG Leg 4

Tuesday, April 22, 2025

Garage Gym

1700

Warm Up

Reverse Hyper
Crossover Symmetry

Single Arm Barbell Clean & Jerk

65
75

Bench Press

155
175

Kneeling Snatch & Press

65
75
80

Deadlift x 4

225x4 = 900

Deadlift Rampage

185x10 = 1850

Took about an hour to complete all of the lifts.  I sandbagged these a little, but was still within 80-85% of max.  Fairly pleased with the results.

Bodyweight 208.6 pounds

Sunday, April 20, 2025

Grip Prep

 With the Grip Championship two weeks out is was time to start testing the lifts and verifying openers.

Pinch Grip, Strict

The girls were at 31 pound openers (10# plates plus the 11# bar and collars).  I managed 60, 70, 75# (with the 25# plates) and managed 80# (with the 35# plates).

Deadlift, Inch DB, One Arm

The girls were at 37 pound openers (6# handle plus 25 pounds of plates).  I managed 76, 86, but failed 91 pounds.

Vertical Bar, 1 Bar, 2"

The girls were at 51 pounds and 61 pounds for Nisha and Diya respectively.  I managed 100, failed 110 and then made 105 pounds.

Hack Lift Fulton Bar

Girls are at 63 pounds.  I managed 123, 173 and was 50/50 at 213 pounds.

Saturday, April 19, 2025

Powerhouse Boxing

I had the opportunity to drop in at open gym at Powerhouse Boxing and met Juan who gave me a great introduction to Powerhouse and what they are all about.

They cater to a wide variety of athletes from fitness to competitive boxers.  They will be hosting matches in June.  Group conditioning classes are interval type training sessions.

We started at the mirrors and he showed be the left jab, right jab, left hook combination and then the left jab, right uppercut, left uppercut combination.

Then we applied those movements to the heavy bag for the hooks and tear drop shaped bag for the uppercuts.  He was very observant and emphasized staying on your toes and bringing your guard back.  One universal was dipping back to the start position.  They let me borrow some gloves for this.

Next station was defense and he had this bag on a pendulum to teach timing with slipping the bag as it came back and forth.  As easy as it sounds twisting the shoulders or stepping out is not intuitive.

Then we went to a bag mounted at the ceiling and the floor.  This was for speed and timing.  Except by dumb luck, I never hit it with both the right and left in succession.

Finally we finished on the speed bag.  This is a rhythm exercise that I was marginally better at, but still tough.

Overall between instruction and 3 minute rounds, I was there for about 90 minutes and had truly been put through my paces.

Daniel was among another (4) athletes training at open gym.  They all seemed to have their routine and if I continue to attend I am sure I will find mine.

I was pretty sore afterwards, despite reducing my intensity.  I felt it the most in my biceps for some reason and my wrists.

Adult training packages start at $95/month and go to $320/month depending on whether you are looking for group classes or personal sessions.  $40/session is pretty reasonable considering the quality of intstruction.  While I may never get to spar, I do think I would enjoy the training.


Thursday, April 17, 2025

Rude Recreation Center Pool Swim

Thursday, April 17, 2025

Rude Recreation Center

1200

Pool Swim

5x200 FR in 5:30ish, 1 minute rest between efforts
--
1000 yards total (30 minutes)

After threatening to train here for over 2 years, I finally popped in for a swim.  Day rate is $6, 15 punch card was $76 and monthly in $30.

Membership is tiered based on Regional (all centers), Local (22 rec centers) or Neighborhood (11 rec centers).  For Rude, I would need the regional membership.

Annual is $369

It is a nice facility and I am planning on coming back to either swim or lift once per week rather than going to the CDOT facility.

Lap swim is 5 lanes until noon and then 3 lanes after noon with the rest being open swim.

Wednesday, April 16, 2025

How You ACTUALLY Need To Train And Eat To Maximize Muscle Growth | Chase...


I have been really engrossed in this episode of Table Talk.  Not that I am going to start a cycle, but the science behind them is really amazing.

First, get as lean as possible to prevent side effects.  Excess fat will lead to worse estrogen effects.

Basic cycle of Testosterone (200mg/week) and Primobolan (anabolic steroid with few side effects, 400mg/week).  Need 3200mg (4 vials for 8 week cycle) or Primo; Need 1600mg (1 vial for 8 week cycle) of Test.

Human Growth Hormone either Serostim (prescribed to AIDS patients with cachexia) or NGELA prescribed to kids who are not growing to their potential.  These cycles could have more side effects that need to be monitored.

Managing the side effect of high blood pressure:
  • ARB - Telmisartan 80mg
  • Beta Blocker - Nebivolol 10 mg
  • Diuretic - Hydrochlorothiazide 25 mg
  • Calcium Channel Blocker - Amlodipine
Reducing visceral fat stored behind the small intestine (per Sean O'Mara):
  • Paleo/low carb/no carb diet
  • Intermittent fasting
  • Sprints, HIIT training
  • Sauna / Cold Plunge
GLP-1
  • Semiglutide - GLP-1 receptor agonist
  • Terzepatide - Glucose-dependent insulinotropic polypeptide (GIP) receptor and GLP-1 receptor agonist
  • Retatrudide - triple agonist with Glucagon

L-carnitine - All around good stuff - 2mg/week

CoQ10 - 

SLU-PP-332 - Mimics aerobic exercise

SR-9009 - Increases exercise capacity, good for circadian rhythms

---------------------------------

Side note: Aromatase Inhibitors like Arimidex to regulate estrogen levels

Testosterone risks - increased red blood cell production
Primobolan - cholesterol changes (increase LDL, decrease HDL)

Post Cycle Therapy following 8-12 week cycle


Armlifting Greece


Top Row
Olympus Peak (WR = 50.05kg) - Oval (WR = 41.70kg)

Bottom Row
Pillar of Hercules (WR = 132.60kg) - The Discus (WR = 41.10kg) - Minotaur Horn (WR = 101.75kg)

The listing is from the Grip Board and the pieces are from a company called Armlifting Greece.  As an afficionado of weird stuff, of course I have to have it.  The $90 shipped is more than reasonable and works out to $18/implement shipped.  Considering shipping cost of around $20, he is taking home considerably less.  Plus, I love the names of the implements.

I waited a bit too long and the gear is spoken for within 48 hours.  It probably would not have seen much use, but very cool anyway.

Anand's Home Gym Part II (Carp's Gym)


I remember being impressed with Anand's home gym last year.  Some nice upgrades especially with barbells, rack and accessories.

A couple of things to investigate.  Beyond Power Voltra System and Keppi Collars.  

Most impressive is the size Anand has put on in the past year.

Tuesday, April 15, 2025

Deadlift

Tuesday, April 15, 2025

Garage Gym

1800

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow
Romanian Deadlift

Deadlift

8x135
8x135
5x185
5x185
3x225
3x225