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Morgan's Grip Log


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maidenfan

3-19-18

0-20 mins - some treadmill, some rowing/skiing, handstands, and a few rt pull-ups.  Felt like quitting

20-40 mins - 1 min treadmill, honest 20-40 second parallette handstand balances, 3-5 “impossiball” pull-ups.   Decent finish - 140-145 HR for second 20 mins.  Gonna start doing my handstands away from the wall.  They get super hard when fatigue kicks in.   Impossiballs are a super slick climbing product for pull-ups by 3ball climbing   

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Didn’t know where to post this....I figured here....As I’ve gotten older, I’ve realized what’s impotant in life - people and experiences.   This is a picture of me and my 78lb mother-in-law wearing a

A short treadmill, hspu, pull-up workout then some riding w the boy.  It’s his first free wheel bike and he’s not used to standing up and riding slow - good times!

Thanks for the kind words.  Ill post up a video once I drop a few lbs 😉 3/13/18 1 min treadmill walk, 30 sec handstand against wall/balance/hspu, 1 min seated skierg.  10 rounds in 30:39.  R

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maidenfan

3/20/18

Treadmill, pullups, alternate 350m ski/rows for 45 mins  76 total pullups

03/21/18

0-20 mins - Don 12.5lb vest, 1 min treadmill, 10 x elevated parallette pushups, 10 x RT rows 

Very hard, HR in the 150's w/in 5 mins or so.  2 min rest, take vest off.

22-38:10 mins - 1 min treadmill, 15 elevated parallette pushups, 5 x peg board pullups.  7 rounds in 16:10.  HR in 160s at end.

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maidenfan

3/22/18

0-51 mins - 2 mins treadmill, hspu/balance on parallettes, 3-5 pull-ups on various grip devices (eagle claw, claw curl, pipes, etc).  120-130s HR

51-63 mins - 1 min treadmill, 4-5 peg board pullups - 140-150 HR, 100 total pull-ups 

neck work on a harness and bands

a few mins of gravity boots

i use the teeter xl boots - highly recommended

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maidenfan

3/23/18

BW 268.7 

0-38.5 mins - 500m row or ski, incline walk  treadmill till HR drops below 120   Got off last row interval at 38.5 @ 171 hr.  Hit 120 at 43 mins.  

Ive dropped 12lbs in two weeks   Looking forward to being lighter and  in better shape   My long term goal is to get into the 220 - 230 range - better health and more pull-ups  

 

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maidenfan

3/24/18

0-28 mins - don 15lb vest - 1 min incline treadmill walk (3.7mph/5 elevation), 10 x elevated parallette push-ups, 10 x rows   150ish HR at end

pushups - easy, rows - incredibly hard and sloppy. Take off vest, 2 min rest on the treadmill

30-40 mins - 30s treadmill, 2 x peg board pull-ups. 40-45 treadmill

gravity boots.  The bar I hang from is pretty high, so I have to jump to get it.  That and getting my fat body and legs hooked into the bar makes it an exercise alone.  The hanging is therapeutic, though.  Was nice today as the air is very cold - makes for a nice cooldown. 

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maidenfan

03-25-18

0-27 mins - 2 mins treadmill, max set of pull-ups (6-7) using various grip devices, alternate 500m ski/rows.   HR @ 170+ coming off the last row

27-30 mins - rest on treadmill till HR into low 120s

30-50 mins - 3-5 peg board pull-ups, 30s-1min on treadmill.  Reached 100 pull-ups total right at 50 mins.  HR 150+ whole 20 mins - felt great

Took a body shot to see where I’m at.  Running 267-270 right now and my abs are starting to show again.  I loosely follow Bills program.  I still have cheat meals and drink alcohol 2-3 times a week.  If I cut that out, I’m sure the fat would melt off.  One month left of a work weight loss challenge!   Today’s breakfast is oats, egg whites, and a half a scoop of cookies and cream whey w 32oz of water.   Not very good, but it was on sale

my next two meals will be chicken breast, mixed vegetables mixed w lentils, and a half of an avocado w ea meal   Maybe a snack when I get home from work   Lots of water

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maidenfan

3/26/18

0-18 mins - 1 min treadmill, ~20 sec parallette handstand balance, 1 min row.  HR 160s coming off the tower at 18mins

18-33:15 - 50 cannonball pull-ups (50 total), rest on the treadmill in between sets (30s - 1min)

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maidenfan

3/27/18

0-18 mins - don 20lb vest - 1 min treadmill, 10 x elevated parallette push-ups, 10 rows.  HR pushing 160 @ 18 mins.  Take vest off 

18-40 mins - 1 min treadmill, push-ups or pull-ups.  Maintained a 140 - 150 HR

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maidenfan

3/28/18

bw - 272 (+5 Lol)

treadmill, hspu/balance/rowing intervals

175+ hr mid workout coming off rower.  Added more treadmill rest.  

HR dropped from 155 at 37 mins (end of workout) to 125 in 1:10 secs (slow walk) so my fitness is improving.  More diet focus

my new 2.5” pegs.  Elbows getting a bit sore so I gotta lay off the pull-ups for a few days

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maidenfan

Really nailing diet til May 1st.  Pretty much following a strict bill diet.  What I ate today: oats post am workout, then this for the most part  at least 100 oz of water per day   No booze

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maidenfan

3/29/18

0-28 min - 2 min treadmill, max effort hspu/balance, 2 min row.  170+ HR coming off the tower at 28 mins   0-31 min treadmill rest

31-52 mins - 1 min tread, 20-30 sec hspu/balance   140-150 HR

52-60 mins - treadmill jog at 6mph (10min pace)

breakfast post workout  egg whites, avocado, raw green beans, 40oz water

 

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maidenfan

03/31/18

gym workout

cable rows, machine dips, hang db snatch and muscle snatch, rows, bench press, and cardio mixed in for an hour or so

 

04-01-18

0-28 mins - 2 mins treadmill, hspu/balance, 2 min row.  HR ~ 170 coming off last row.  A few mins on the tread cooldown

30-40 mins - 1 min treadmill (incline walk), max hspu/balance

lots of neck work

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maidenfan

4-2-18

0-28 mins - 1 min treadmill, hspu/balance, 5 x cannonball pull-ups   10 rounds - 50 total pull-ups.  HR 150s

28-45 mins - treadmill, handstands, peg board pull-ups.   25 more pull-ups. 

Max number of peg board pull-ups in one min - 13 (total, not at once)

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maidenfan

4-3-18

0-20 mins - 1 min treadmill, hspu/balance, 3 x cannonball pull-ups 

20-38:10 - 1.5 mins treadmill, hspu, 6 x pegboard pull-ups 

38-43 min - treadmill

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maidenfan

Yesterday - gym workout - db snatch/c&p, rows, dips, bench press, 20 mins on the elliptical @ 150ish HR

today 

0-43 mins - 2 mins @ 3.8mph/4 elevation, alternate 1 min hard rows and skis.  Came off rower at 43 mins @ 170 HR

15 mins on the headhunter bag (12” water filled bag).  Good workout.

supposed to be an easy rest cardio day - little harder, but I feel good

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maidenfan

04/08/18

0-47 mins - 2 min treadmill walk (3.8mph/4elev), parallette hspu/balance, 2 x 80lb DB hang muscle snatch ea hand, 5 x fat grip (2.5”) peg board pull-ups   No rest.  HR 135-165 whole workout

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maidenfan

4-9-18

0-20 mins - 1 min treadmill walk, 2 mins c2 row

20-35 mins - heavy bag - 30s rest every couple mins

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maidenfan

4-10-18

0-30 mins - 1 min treadmill walk (3.8mph/5elev), parallette hspu, 5 x peg board pull-ups. 

30-40 mins - 30 sec treadmill, 4 x peg board pull-ups.   115 total pull-ups good workout, HR stayed 150+ from 10 mins to finish. 

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maidenfan

04/11/18

0-29:30 - 1 min treadmill (3.8mph/4 elev), parallette hspu/balance, 5 x various pull-ups.  Finished at 29:30 w 70 total pull-ups.  A few mins on the heavy bag after. 

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maidenfan

4/12/18

Gym workout.  Cable rows, bench press singles to 315, DB hang snatch to 115, DB hang c&p to 100s, more rows.  163 avg HR on the elliptical for 20 mins (fitness is improving)

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maidenfan

A short treadmill, hspu, pull-up workout then some riding w the boy.  It’s his first free wheel bike and he’s not used to standing up and riding slow - good times!

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