Sarms1 Ostarine (MK-2866) Log

[travishibachi]

Saturday-Day 13

Yesterday was rehab stuff so I did some glute work, some hip extension stuff and also some overhead stability exercises too. My back is still sore from deadlift but my legs are actually feeling pretty good even after jump squats and I haven't done in a few weeks.

Warm up-5 min invisible jump rope

Resistance band bird dogs: 2x20 (2 min rest)
Seated external rotation: 2x20 (2 min rest)

Bodyweight hip hikes w/full knee flexion: 3x25 (2 min rest)
Unilateral overhead reverse lunges(53# KB): 3x10 (2 min rest)
Bodyweight reverse lunges: 4x25 (2 min rest)
1-leg balance jumps(focus on landing in same place and getting triple extension of hip, knee, ankle): 1x10

Cooldown: 5 min jog

Pretty good amount of volume as I've been trying to build up the external rotators of my hip since that's what keeps your body stable during running, jumping, cutting to the left or right etc. I don't plan on doing anything today since Sunday is my recovery day and I've been going to bed really late this weekend but I will post if I end up doing anything light for recovery or core stuff(maybe a plank). Hope everyone has had a good weekend!

 

[WolfpackAlpha]

Great log bro, keep us updated

 

[meathead96]

Friday-Day 12

Today was strength and for the sake of simplicity and time I decided to do a deadlift workout on the min and a squat workout on the min. This ensures that I am increasing my strength but also teaching my CNS to become more efficient due to the decreased rest periods. I pr'd on my thick bar deadlift for this particular workout. I made the squats into jump squats and sat at 185 which is a good weight for me concerning jump squats(I went ass-to-grass).

Warm up: 5 min jumping jacks

Thick bar deadlift(EMOM): 8x1 on min@365

(Rest 3 min)

Jump squats(ass-to-grass): 5x2 on min@185

Deadlift(thick bar): 8@365
Jump squats: 10@185

Cooldown: 5 min hang

I didn't have time to do my rehab exercises before I head into work so I will do them tomorrow. They will most likely be 1-arm 1-leg RDL, resistance band bird dogs and hip hikes/seated resistance band external rotation. I usually pick 3 exercises to do when pertaining to rehab stuff. Cheers to the weekend!

Good update bro, I'm liking your workouts.

 

[travishibachi]

Sunday-Day 14

I didn't do anything yesterday....but I did do a really long plank! My cousin is a yoga instructor so she's doing a 30 day plank challenge so I told her I would participate with her haha. Yesterday was supposed to be 150 seconds but I'm an overachiever so I went way past that mark.

Plank-4:00

Haven't done a really long plank in awhile but 4 minutes actually wasn't that bad. I will be posting today's (Monday's) workout in a little bit. Time to work out!

 

[hurricane]

still following yoga boy! keep it up

 

[travishibachi]

Monday-Day 15

Today was strength. Back is still a bit sore from deadlift but other than that I'm feeling pretty good. Also did some kettlebell swings without a resistance band for some conditioning.

Warm up: 5 min invisible jump rope

KB swings(added 75# band resistance): 5x10 (Rest 1 min)
KB swings(no resistance): 1x50 (Rest 1 min)
Pistol squats w/5 second negative: 5x10/side (Rest 1 min)
1-leg calf raises(bodyweight): 1x25/side (Rest 1 min)

Cooldown: 5 min invisible jump rope

Tomorrow is conditioning I'll see what I can come up with, guys!

 

[RickRock13]

Man your workouts wear me out just thinking about them

 

[travishibachi]

Man your workouts wear me out just thinking about them

It's not much fun doing them either haha.

 

[travishibachi]

Hurricane what's that supposed to mean? Cuz I do a plank I'm a yoga boy? Haha

 

[travishibachi]

Tuesday-Day 16

Today was conditioning so I did all bodyweight stuff. The bad news is that I did not realize how terrible this workout would be because it looked okay on paper.

Warm up: 5 min invisible jump rope
Mobility: 45 sec sleeper stretch/side, 2 min hip internal rotation/side

Workout
50 burpees
75 flutter kicks(4 ct)
100 pushups
150 situps

Cooldown: 5 min invisible jump rope

Time-18:20

I did not realize how fatigued I would be after the 50 burpees and 75 flutter kicks. I also think I was a little tired from the 4 min plank I did the other day. Add to that the fact that this workout was pretty much entirely full body/core and you have a recipe for disaster. My legs and chest were so fatigued after the burpees and flutter kicks that I had to break up my pushups into sets of 5 which was embarrassing considering I can normally knock out pushups no problem. By the time I got to the 150 situps I just wanted to finish so I wasn't that concerned but did finish the second 75 much faster than the first 75. This was a humbling workout since I thought it would take 10 minutes maybe 15 tops but by no means 20. Oh well...I will just be that much better conditioned the next time I do something that is bodyweight intensive. I also haven't quite been feeling 100% since my bottom wisdom teeth are starting to come in and my jaw is swollen on the right side. I've been taking a lysine supplement to help with my immune system but I won't feel back to normal until I get them taken out in the next week or so. Time to schedule an appointment