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Honest Effort

RFESS 100 x 10, 120x 10, 120 x 10
Hobo uppercuts 35lbs O10, B6, B/O 5+ 3 dropset

above three sets with 1 minute between

2H Swing 32kg 30, 30, 28kg 1H alternating 15ea
Hobo laterals 45lbs O8,B6, B/O 5 + 3 dropset

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press/crunch 40 lbs x10
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press
 
Bro workout chest press done using tubesand on a footstool for my bench. Upright rows done with forward lean.
Gonna work some of these more traditional workouts into rotation - felt good. If I stop doing the Hobo stuff I'll have to do abs separately...

warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

SLDL 100lbs x 15, 120 x 15, 120 x 15
unilateral chest press 28kg x 10, 32 x 8, 32 x 6 dropset 4 w/28kg
above three sets with 1 minute between

Jumping backsquat 60 lbs 10, 10, 8
upright rows - towel passed through KB handle 28kg x 10, 32 x 8, 32 x 8

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press 50lbs x 10 prone position
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press 50lbs x 8 +4 dropset 35lbs
 
Have never done 1 hand alternating swings with the 32 before.
Haven't done 1 hand rows in months, looking back through my logs it looks like I picked up a couple lbs on those too.
Might have to reconsider swapping out Hobo exercises for more traditional as the carry-over just seems better than what I had been doing, but my grip really could use a break.

warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

RFESS 120lbs x 10, 140lbs x 8, 140lbs x 8
Uppercuts w/ towel 50lbs x 15, 28kg x10, 32/50 dropset 5+5
above three sets with 1 minute between

Swings 1h alternating 28kg 20 ea, 32kg 10 ea, 32kg 10 ea
1H rows 28kgx15, 90lbs x 9, 90lbs/70lbs dropset 8/4

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press prone 50lbs
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press
 
Last edited:
Wondering about swapping other exercises and realized all Hobo work being unsymmetrical bilateral, I'm doing 2x the reps and sets I would be doing for other exercise movements that are either unilateral or symmetrical bilateral.

warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

SLDL 100lbs x 10, 120 x 10, 140 x 10
Hobo Thrusters 35 lbs Ox 10, BOx 8, B/G 6 +4 dropset
above three sets with 1 minute between

Jumping backsquat 60 lbs 10, 10, 8
Hobo Laterals 45 lbs O-8, BO-6, B/O-5+4 dropset


above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press 50lbs x 12 towel hangs
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press 50lbs x 10
 
RFESS 120 x 8, 120x 8, 140 x 8
Hobo uppercuts 35lbs O10, B8, B/O 6+4 dropset

above three sets with 1 minute between

2H Swing 32kg 30, 20, 20
Hobo laterals 45lbs O8,OB8, B/O 6+4 dropset

above three times with 1 minute between

Pec squeeze 28kg x 8
Cossack stretch
Pec squeeze 28kg x 8
downward dog
Tricep press 28kg x 6
seated twist
Tricep press 50lbs x 8
 
warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

SLDL 120lbs x 10, 140 x 8, 160 x 8
Hobo Thrusters 35 lbs Ox 10, Bx 8, T/O 5 +3 dropset
above three sets with 1 minute between

Jumping backsquat 60 lbs 8, 8, 8
Hobo Laterals 45 lbs O-8, BO-6, B/O-4+4 dropset


above three times with 1 minute between

unloaded decksquats, 12 reps

upright rows w/ towel 28kg x 12
Cossack stretch
upright rows w/ towel 32kg x 10
downward dog
Tricep press 50lbs x 8
seated twist
Tricep press 50lbs x 8
 
Finally getting comfortable enough with RFESS to add a drop set. Almost more of a rest/pause what with having to juggle the extra KBs - to get 160lbs of load is a 32kg + 10lber and in other hand 28kg + 20 lber. Drop set is swapping the 32kg for a 50lber + 10lb kb and te bare 28 in other hand.

Have been running final Hobo sets with more weight/fewer reps and taking the last set to gravity-wins failure. I have yet to identify what part of the chain is failing - there is no single aspect I can isolate and say that is what can go no further, yet I am coming to a halt nonetheless.

Have crossed the line for volume and duration of session, will drop one ea of the Hobo lifts to account for the extra towel lifts at the end.


RFESS 100 x 10, 120x 10, 160/120 5/3
Hobo uppercuts 35lbs O10, B8, T/O 4+4 dropset

above three sets with 1 minute between

2H Swing 32kg 30, 20, 20
Hobo paddles 40lbs O8,B8, T/O 5+4 dropset

above three times with 1 minute between

Pec squeeze 50lb x 12
Cossack stretch
Pec squeeze 28kg x 8
downward dog
Tricep press 50lbs x 10
seated twist
Tricep press 50lbs x 8
 
warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

SLDL 120lbs x 10, 140 x 10, 160 x 10
Hobo Thrusters 35 lbs OBx 8, BT/O 6 +4 dropset
above three sets with 1 minute between

Doublefrontsquat 28kg &50lbx8 (x2), 28&32kg x 6
Hobo Laterals 45 lbs O-10, B/O 6+3 dropset


above three times with 1 minute between

unloaded decksquats, 12 reps
Upright rows w/ towel 28kg x 12
Cossack stretch
Upright rows w/ towel 32kg x 10
downward dog
Tricep press 50lbs x 10 towel hangs
seated twist
Tricep press 50lbs x 8
 
Began swapping out Hobo stick moves for towel variants I have been experimenting with - easier on the forearms and core but a bit tougher on the working muscles. The Row is a good example - I can normally do one arm bent row with more weight and for more reps than I can using two hands with the towel variation, and the off-side pec got a solid as well.


This was going to be a day off but have to switch around my schedule as the next two days are all choked up. Definitely feeling a little beat up but serviceable and have the next two days off - good timing relative to the "recovery" thread:
How good should you feel?

Athletic Swing a bit easier than my RDL/straight shin version, felt good.

Towel versions seem to be a valid stand in - will be doing these at areas parks over the Summer as my kids do a number of week long day camps, and I don't really want to be lugging the pole around in addition to some KBs. Felt good to give my grip a break.

warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

Double kb staggered squat
28k+50lb x10,
28k+50lb x10,
32+28kgs x 10,

Uppercuts w/ towel
50lbs x10
28kg x8
28kg/50lb 6/5 dropset

alternating above three times through with 1 minute between

2H Swing - athletic style
28kg x 30
32kg x 30
32kg x 30

KB/towel paddle
32kg x10
90lbs x8
90lbs/32kg x8/5 dropset


unloaded decksquats, 8 reps
Cossack stretch
Tricep press 50lbs x 10 towel hangs
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press 50lbs x 8





 
warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

Double kb staggered squat - 28k+50lb x10, 28k+50lb x10, 32+28kgs x 8
Hobo Thrusters (henceforth to be known as "diggers" since I no longer align my head in direction of weight) 35lbs OB x10, Bx10, T/Ox6/4


alternating above three times through with 1 minute between

1H Swing 28kg x15
Hobo Laterals 45lbs Ox8, OBx7, BT/Ox5/3

alternating above three times through with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press 50lbs x 10 towel hangs
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press 50lbs x 8




 
Jak Nieuwenhuis said:
@North Coast Miller

I like the inside of your home. the wood panel walls remind me of Texas
Click to expand...

Its an addition on the back of the house, put on in the 60s, the rest of the house is more conventional. When we bought the place, the sellers agent used to live next door back in the day and knew the original owners - apparently there were some legendary parties thrown in the "Adirondack Room" when it was first built.

All we did so far was add a gas stove. The fireplace is so big you need a roaring fire to get it drawing well.
 
warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

SLDL 120lbs x 10, 140 x 10, 160 x 10
Hobo Uppercuts 35 lbs Ox 10,Bx8, T/O x4/4 dropset

above three sets with 1 minute between

Hacksquat, KB suspended from towel. 50lbsx10, 3 sets
Hobo paddles 40lbs O8,B8, T/O 5+4 dropset


above three times with 1 minute between

unloaded decksquats 8 reps
Cossack stretch
Tricep press 50lbs x 10 towel hangs
downward dog
unloaded decksquats 8 reps
seated twist
Tricep press 50lbs x 8



 
Wasn't sure about today's session, had a ganglion cyst cut out of my left wrist yesterday. Doc said I could still train, just don't get it wet for a few days - is still mighty sore today even with a few ibuprofen.

Cannot believe I have upped weight on both Hobo lifts same day but felt really strong (ibuprofen PED?). When I started if you had told me I'd ever be using a 50lb KB with any of these movements I would have been extremely skeptical.

warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

1) Double kb staggered front squat
28k+50lb x10,
32k+50lb x10,
32+28kgs x 10,

2) Hobo Diggers
35lbs Bx10, Tx8
40lbs B/O 6/4


above broken into 3 sets 1,2 with 1 minute between

1) 2H Swing RDL style
32kg x20 - 3 sets

2) Hobo Laterals 50lbs Ox8, OBx7, B/Ox5/3

above broken into 3 sets 1,2 with 1 minute between

unloaded decksquats 8 reps
Cossack stretch
Tricep press 50lbs x 10 towel hangs
downward dog
unloaded decksquats 8 reps
seated twist
Tricep press 50lbs x 8
 
Upped weight on both Hobo lifts, so all of them went up this week. With increasing load is time to rewrap the pole, the French Twist wrap is positively brutal and random - no hope of hands becoming physically tougher as a result.

warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

SLDL 120lbs x 10, 140 x 10, 140/120 8/4 dropset
Hobo Uppercuts 40 lbs Ox 10,OBx10, BT/O x4/4 dropset

above three sets with 1 minute between

Hacksquat, 50lb x10, 28kg x8, 28kg/40lb x 7/5 dropset
Hobo paddles 50lbs O8,B6, B/O x 5/4 dropset


above three times with 1 minute between

unloaded decksquats 8 reps
Cossack stretch
Tricep press 60lbs x 10 towel hangs
downward dog
unloaded decksquats 8 reps
seated twist
Tricep press 50lbs x 8
 
Went for a 10 mile bike ride with the kids to the local craft dairy - had some blood orange frozen custard.

Left me a little wiped on my legwork. Also rewrapped the Hobo pole with alternating halfhitch wrap/coxcombing, much more comfortable. A nice print profession relate primary colors - black, blue, red, yellow.

Need more weight for my swings.

warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

1) Double kb staggered front squat - lighter weight held in rack
28k+50lb x15,
32k+28kg x8
32+28kgs x 10,

2) Hobo Diggers 40lbs
Rx10, Yx8, B/R x 4/4 dropset


above broken into 3 sets 1,2 with 1 minute between

1) 2H Swing RDL style
28kg x25
32kg x25
32kg x25

2) Hobo Laterals 50lbs Rx8, Rx8, Y/R x4/4

above broken into 3 sets 1,2 with 1 minute between

unloaded decksquats 8 reps
Cossack stretch
Tricep press 50lbs x 12 towel hangs
downward dog
unloaded decksquats 8 reps
seated twist
Tricep press 50lbs x 8
 
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