Greg's Lifting Journal

[ptreyesgreg]

5:56 pm - Untamed Strength

Last night I completed 531 BBB 3 Month Challenge (C45_3C) as follows:

Bench Press  5-135, 5-175, 3-205, 2-225, 8-255, 6-285, 3-305

BBB Military Press  5 sets of 10 @ 85
Superset with:
Band Facepulls w/ Purpls Bands  5 sets of 20

TBar Rows  5-135, 5-145, 5-180, 5-200, 5-225, 3 sets of 8 @ 180 (FSL)

DB Hammer Curls  10-35, 10-35, 12-35
Superset with:
Kettlebell French Press  10-44, 10-44, 15-44

Bodyweight: 211.8 Pounds (Down 11.4 pounds from 223.2 on 7/1)

Workout Duration: 0:49:11.79 h:mm:ss.ms (with 1:00 rest between sets)

Great workout last night.  I made the trek into Untamed after work and it was worth it.  I had a good upper body blast workout.  Bench felt strong and my shoulder felt good so that was a huge win.

One more workout this cycle.  I'm leaving for a few days to go to Yosemite with my family on Sunday so I'm just going to take a few days off there and skip the deload.  When I get back I'll start up with the next cycle.  I'm still trying to decide if I'll continue with 863 or go to 531 for the next cycle.  I'm thinking I'll do 863 for everything but deads and do 531 for them, but we'll see.

https://www.instagram.com/p/B3vagvSAcvt/

[ptreyesgreg]

Saturday 10/19/2019
10:07 am - Untamed Strength

Today I completed 531 BBB 3 Month Challenge (C45_3D) as follows:

SSB 18" Box Squats  5-135, 5-165, 3-205, 8-245, 6-285, 3-295

BBB Trap Bar Deadlifts  5-150, 5 sets of 10 @ 245

45 Deg Hypers  3 sets of 10 w/ 53lb Kettlebell

Bodyweight: ??? Pounds (Down ??? pounds from 223.2 on 7/1)

Workout Duration: 0:58:21.49 h:mm:ss.ms (with 1:00 rest between sets)

*******************

Sunday 10/20/2019
7:24 am - Home

Today I completed 531 BBB 3 Month Challenge (C46_1A) as follows:

Military Press  5-70, 5-85, 3-105, 8-115, 8-130, 8-140
Superset with:
Band Facepulls w/ Purple Bands  6 sets of 20

BBB Decline Bench Press  5 sets of 10 @ 205
Superset with:
V-Grip TBar Rows  5-120, 5-145, 5-155, 5-182, 5-204
      3 sets of 8 @ 155 (FSL Sets)

DB Hammer Curls  3 sets of 10 @ 35
Kettlebell French Press  3 sets of 10 @ 50

Bodyweight: 216.2 Pounds (Down 7.0 pounds from 223.2 on 7/1)

Workout Duration: 0:43:01.12 h:mm:ss.ms (with 1:00 rest between sets)

*******************

Friday 10/25/2019
10:16 am - Home

Today I completed 531 BBB 3 Month Challenge (C46_1B) as follows:

Hex Bar Deadlift Block Pulls 3.5"  3-175, 3-225, 3-265, 3-285, 3-335, 5-370

BBB Bison Bar Squats  3-135, 5 sets of 10 @ 205
Superset with:
Hex Bar Shrugs  5-155, 5-179, 5-190, 5-229, 5-249, 3 sets of 8 @ 190 (FSL sets)

Bodyweight: 213.2 Pounds (Down 10 pounds from 223.2 on 7/1)

Workout Duration: 0:37:32.25 h:mm:ss.ms (with 1:00 rest between sets)

*******************

Monday 10/28.2019
10:17 am - Home

Today I completed 531 BBB 3 Month Challenge (C46_1C) as follows:

Bench Press  5-140, 5-175, 3-205, 8-225, 8-255, 8-275
Superset with:
Band Facepulls Purple  6 sets of 10

BBB Military Press  5 sets of 10 @ 105
Superset with:
DB Hammer Curls  4 sets of 10 @ 30

Bodyweight: 210.0 Pounds (Down 13.2 pounds from 223.2 on 7/1)

Workout Duration: 0:41:57.81 h:mm:ss.ms (with 1:00 rest between sets)

*******************

Tuesday 10/29/2019
2:47 pm - Home

Today I completed 531 BBB 3 Month Challenge (C46_1D) as follows:

SSB 18" Box Squats  5-135, 5-170, 3-205, 8-220, 8-255, 8-270

BBB Trap Bar Deadlifts  5 sets of 10 @ 265

Leg Raises  5 sets of 10

Bodyweight: 209.6 Pounds (Down 13.6 pounds from 223.2 on 7/1)

Workout Duration: 0:37:38.26 h:mm:ss.ms (with 1:00 rest between sets)

*******************

Saturday 11/2/2019
10:08 am - Untamed Strength

This morning I completed 531 BBB 3 Month Challenge (C46_2A) as follows:

Military Press  5-70, 5-85, 3-105, 6-120, 6-140, 6-145
Superset with:
Band Facepulls w/ Orange Bands  6 sets of 10

BBB Bench Press  5 sets of 10 @ 205
Superset with:
Multi-Grip Chins 5 sets of 5

Bodyweight: 209.0 Pounds (Down 14.2 pounds from 223.2 on 7/1)

Workout Duration: 0:50:13.99 h:mm:ss.ms (with 1:00 rest between sets)

I finally caught up in my journal...woohoo!   Been sick for the past week with a cold and now a sinus infection so I went a couple of days without working out, but today I got in a good one.

https://www.instagram.com/p/B4X2m5_Auzz/

[ptreyesgreg]

6:27 am - Home

Today I completed 531 BBB 3 Month Challenge (C46_2B) as follows:

Hex Bar Deadlifts  5-175, 5-225, 3-265, 3-315, 3-355, 3-395

BBB Bison Bar Squats  3-135, 3-185, 5 sets of 10 @ 205
Superset with:
Hex Bar Shrugs  5-205, 5-205, 5-205, 5-235, 5-265, 3 sets of 8 @ 205 (FSL sets)

Bodyweight: 209.4 Pounds (Down 13.8 pounds from 223.2 on 7/1)

Workout Duration: 0:47:02.70 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout this morning.  I'm still taking antibiotics for my sinus infection so I wasn't feeling that great.  I still managed to get all my sets and reps in though so that awesome.  I skipped abs because I was feeling a little light headed by the end and didn't want to push it.

https://www.instagram.com/p/B4aF2luAs36/

[ptreyesgreg]

6:16 am - Home

This morning I completed 531 BBB 3 Month Challenge (C46_2C) as follows:

Bench Press  5-140, 5-175, 3-205, 6-240, 6-275, 6-295
Superset with:
Band Facepulls w/ Purpls Bands  6 sets of 15

BBB Military Press  5 sets of 10 @ 105
Superset with:
Wide Grip TBar Rows  5-120, 5-145, 5-173, 5-193, 5-215, 3 sets of 8 @ 173 (FSL Sets)

Bodyweight: 209.4 Pounds (Down 13.8 pounds from 223.2 on 7/1)

Workout Duration: 0:35:07.71 h:mm:ss.ms (with 1:00 rest between sets)

Great bench workout this morning.  6's week is tough for these but I managed to get my 6 reps at 295 and felt like I had more in the tank.  BBB MP and Rows both felt good too.  I ran out time and had to skip biceps and triceps but I'll try to get them in tonight.  I'm really enjoying the BBB 3 month challenge this time.

https://www.instagram.com/p/B4fMmNxAEJc/

[ptreyesgreg]

6:11 am - Home

Today I completed 531 BBB 3 Month Challenge (C46_2D) as follows:

SSB 18" Box Squats  5-135, 5-175, 3-205, 6-235, 6-275, 6-285

BBB Trap Bar Deadlifts  5 sets of 10 @ 269

Leg Raises  3 sets of 10

Bodyweight: 209.0 Pounds (Down 14.2 pounds from 223.2 on 7/1)

Workout Duration: 0:31:42.94 h:mm:ss.ms (with 1:00 rest between sets)

Good but tough workout this morning.  Day 4 is always the most challenging day of the week for me with this program.  Doing heavyish squats followed by BBB Deadlifts is a character builder.   I was huffing and puffing by the end.  I had to cut it short so I only did 3 sets of leg raises.

https://www.instagram.com/p/B4hwbLdAWAl/

[ptreyesgreg]

6:20 pm - Untamed Strength

Last night I completed 531 BBB 3 Month Challenge (C46_3A) as follows:

Military Press  5-75, 5-85, 3-105, 8-135, 6-145, 3-155
Superset with:
Band Facepulls w/ Orange Bands  6 sets of 15

BBB Decline Bench Press  5 sets of 10 @ 205
Superset with:
Chins  5 sets of 6 @ BW

DB Hammer Curls  3 sets of 10 @ 35
Superset with:
Kettlebell French Press  3 sets of 10 @ 53

Bodyweight: 210.4 Pounds (Down 12.8 pounds from 223.2 on 7/1)

Workout Duration: 0:38:09.76 h:mm:ss.ms (with 1:00 rest between sets)

Great start to Week 3 of this cycle last night.  OHP was feeling a bit heavy but I managed to get all my sets and all my reps.  On the last set of 3 at 155 it actually felt like a had a few more in the tank so that was good.  The BBB Bench sets were tough as usual but again I got in all the reps so that's a win.

I've got this week, a deload week, and one more cycle left on this BBB 3 month challenge.  I've already started thinking about what to do next and I'm thinking about running Building the Monolith again.  This challenge has been giving me some good hypertrophy work...I'm thinking strength building with BTM might complement it nicely.

https://www.instagram.com/p/B4lo3ECgSmV/

[ptreyesgreg]

7:06 am - Home

Yesterday I completed 531 BBB 3 Month Challenge (C46_3B) as follows:

Hex Bar Deadlift  3-175, 3-225, 3-265, 3-335, 3-370, 3-415

BBB Bison Bar Squats  3-135, 5 sets of 10 @ 205
Superset with:
Hex Bar Shrugs  5-155, 5-175, 5-225, 5-250, 5-280, 3 sets of 8 @ 225 (FSL sets)

Leg Raises  3 sets of 10

Bodyweight: 209.6 Pounds (Down 13.6 pounds from 223.2 on 7/1)

Workout Duration: 0:47:48.04 h:mm:ss.ms (with 1:00 rest between sets)

https://www.instagram.com/p/B4pmBpIgXhE/

*******************

7:24 am - Home

This morning I completed 531 BBB 3 Month Challenge (C46_3C) as follows:

Bench Press  5-140, 5-175, 3-205, 5-255, 3-290, 8-315
Superset with:
Band Facepulls w/ Purpls Bands  6 sets of 15

BBB Military Press  5 sets of 10 @ 105
Superset with:
TBar Rows  5-120, 5-145, 5-183, 5-205, 5-232, 3 sets of 8 @ 183 (FSL)

BB Curls Curls  3 sets of 10 @ 65
Superset with:
Kettlebell French Press  3 sets of 12 @ 50

Bodyweight: 208.4 Pounds (Down 14.8 pounds from 223.2 on 7/1)

Workout Duration: 0:52:00.00 h:mm:ss.ms (with 1:00 rest between sets)

Great workouts yesterday and today.  Yesterday I hit a PR on the trap bar deadlifts of 3 reps at 415.  Today I hit a PR on bench of 8 reps at 315.  I'm very happy with both of those.  My body is feeling pretty healthy and it feels like my strength is on the rise.

One thing of note is that for the past week (since last Monday) I've been following a mainly vegan diet.  Every once in a while I eat eggs or some cheese but I'll think I'll be migrating away from that and going pure vegan for a while.  There are several reasons for it, my health being a big one as my last blood test didn't have very good cholesterol numbers or blood pressure.  Also, I've eaten so much meat in my life I'm looking for a change for a while.  The interesting thing is that I haven't noticed any drop off in strength.  In fact it's been the opposite and my strength feels great.  The other thing I've noticed is less soreness.  In any case, I think it'll be a good change for me.

https://www.instagram.com/p/B4sM6OrgmG4/

[ptreyesgreg]

6:10 am - Home

Today I completed 531 BBB 3 Month Challenge (C46_3D) as follows:

SSB 18" Box Squats  5-135, 5-170, 3-205, 5-255, 3-290, 1-320

BBB Trap Bar Deadlifts  5 sets of 10 @ 265

Leg Raises  3 sets of 10

Bodyweight: 208.4 Pounds (Down 14.8 pounds from 223.2 on 7/1)

Workout Duration: 0:33:06.60 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout this morning.  I wemt with 5/3/1 for this workout instead of 8/6/3 so I could try a little bit heavier weight.  For the next cycle I think I'll use 8/6/3 for the first 2 weeks and then 5/3/1 for the final week.

[ptreyesgreg]

6:08 am - Home

Today I completed 531 BBB 3 Month Challenge (C46_4A/C) as follows:

Bench Press  5-140, 5-175, 3 sets of 5 @ 205
Superset with:
Band Facepulls w/ Purple Bands  3 sets of 10

Military Press  5-75, 5-85, 3 sets of 5 @ 105
Superset with:
DB Hammer Curls  3 sets of 10 @ 35

MB Chins  3 sets of 5 @ BW
Superset with:
Kettlebell French Press  3 sets of 10 @ 50

Bodyweight: 207.8 Pounds (Down 15.4 pounds from 223.2 on 7/1)

Workout Duration: 0:25:22.49 h:mm:ss.ms (with 1:00 rest between sets)

Good deload workout today.  I combined my A and C workouts into one deload workout.  I'll do the same for my B and D workouts.  I'm just feeling a little beat up, so I think a couple of these "easier" workouts will do me some good.

[ptreyesgreg]

6:10 am - Home

Today I completed 531 BBB 3 Month Challenge (C46_4B/D) as follows:

Bison Bar Squats  5-135, 5-175, 3 sets of 5 @ 205

Trap Bar Deadlifts  3-175, 3-225, 3 sets of 3 @ 265

Leg Raises  3 sets of 10

Bodyweight: 206.4 Pounds (Down 16.8 pounds from 223.2 on 7/1)

Workout Duration: 0:22:07.48 h:mm:ss.ms (with 1:00 rest between sets)

Good deload workout this morning.  That completes my Cycle 2.  Now it's on to Cycle 3.   I plan to start that on Saturday morning.

[ptreyesgreg]

Saturday
9:15 am - Untamed Strength

Saturday I completed 531 BBB 3 Month Challenge (C47_1A) as follows:

Military Press  5-75, 5-95, 3-105, 5-115, 5-135, 5-155
Superset with:
Band Facepulls w/ Orange Bands  6 sets of 15

BBB Decline Bench Press  3-135, 2-185, 1-225, 10-245, 8-245, 6-245, 2 sets of 4 @ 245
Superset with:
Chins  5 sets of 7 @ BW

DB Hammer Curls  12-35, 10-40, 10-40
Superset with:
Kettlebell French Press  3 sets of 10 @ 53

Bodyweight: 208.2 Pounds (Down 15.0 pounds from 223.2 on 7/1)

Workout Duration: 0:41:48.29 h:mm:ss.ms (with 1:00 rest between sets)

https://www.instagram.com/p/B4724jTAKBZ/

*******************

Sunday
6:28 am - Home

Sunday morning I completed 531 BBB 3 Month Challenge (C47_1B) as follows:

Sumo 3.5" Block Pulls  3-185, 3-225, 3-275, 3-295, 3-335, 2 sets of 3 @ 385

BBB Bison Bar Squats  2-135, 2-225, 5 sets of 5 @ 245
Superset with:
Hex Bar Shrugs  5-155, 5-185, 5-195, 5-229, 5-259, 3 sets of 8 @ 195 (FSL sets)

Leg Raises  3 sets of 10

Bodyweight: 206.8 Pounds (Down 16.4 pounds from 223.2 on 7/1)

Workout Duration: 0:48:21.20 h:mm:ss.ms (with 1:00 rest between sets)


Good past couple of workouts.  I wasn't able to get in my 5x10's though on Bench or Squats.  With bench I started at 10 and worked my way down to barely getting 4 for the last 2 sets.  For squats, I could tell 245 was going to be tough for 5x10 so I just went with 5x5 instead.  Going forward I have to make a decision about whether to keep the weights the same and gradually build up reps towards 5x10, or if I should drop the weight on both to 225 and just go for the 5x10 with that.  I'm not sure what is best in this case.

[ptreyesgreg]

6:02 am - Home

This morning I attempted 531 BBB 3 Month Challenge (C47_1C) as follows:

Bench Press  5-140, 5-175, 3-210, 5-225, 5-265, 2-295
Superset with:
Band Facepulls w/ Purpls Bands  5 sets of 15

Bodyweight: 204.4 Pounds (Down 18.8 pounds from 223.2 on 7/1)

Workout Duration: 0:15:56.52 h:mm:ss.ms (with 1:00 rest between sets)


This morning's workout turned into a bummer.  I started with my bench sets and everything was feeling heavy from 210 on.  I kep plugging away, though, and started my final set of 295.  The first rep went OK but on the descent for the second rep, right as I reached my chest I heard a pretty loud snap, crackle, pop in my left shoulder where the pec ties in.  I should have left the bar on the safeties but instead I went ahead and pressed it up and racked it.  My chest and shoulder were instantly sore.  I also have a visible knot on the pec.

Here is a picture of the knot.  It's kind of hard to see it in the picture but you can see where the knot runs from my shoulder just above the arm pit over to my chst straight up from the nipple.



I immediately shut my workout down as I didn't feel capable of doing any more lifts without injuring myself further.  Luckily I already have a doctor's appointment scheduled for Thursday to look at my ankle/foot that still haven't healed since my PCT run/hike in July.  Now I can have him look at this too.

On a positive note here is my latest progress pic.  I'm happy with how I've been leaning out so far and this is probably the most visible my abs have been in my entire life, so that's good.

[ptreyesgreg]

Thu. 11.21.2019
7:07 pm - Untamed Strength

Thursday evening I completed 531 Full Body #3 (C47_1A) as follows:

SSB Squats  5-135, 5-185, 3-205, 5x5 @ 235

Starr Protocol Bench Press  3 sets of 25 @ 45

DB Hammer Curls  3 sets of 10 @ 35

Bodyweight: 204.6 Pounds (Down 18.8 pounds from 223.2 on 7/1)

Workout Duration: 0:27:23.96 h:mm:ss.ms (with 1:00 rest between sets)

*******************

Fri. 11.22.2019
6:16 am - Home

Friday morning I completed 531 Full Body #3 (C47_1A) as follows:

Shoulder Rehab - Red Bands

Starr Protocol Bench Press  3 sets of 25 @ 45
Superset with:
Starr Protocol Military Press  3 sets of 25 @ 15

Bodyweight: 204.6 Pounds (Down 18.8 pounds from 223.2 on 7/1)

Workout Duration: 0:09:56.97 h:mm:ss.ms (with 1:00 rest between sets)

*******************

Mon. 11.25.2019
6:11 am - Home

This morning I completed 531 Full Body #3 (C47_1B) as follows:

Hex Bar 3.5" Block Pulls 3-205, 3-245, 3-265, 3-315, 3-345
Superset with:
Starr Protocol Bench Press  3 sets of 20 @ 55

Starr Protocol Military Press  3 sets of 20 @ 25

FSL Squats  3-150, 5x5 @ 200

Bodyweight: ??? Pounds (Down ??? pounds from 223.2 on 7/1)

Workout Duration: 0:25:16.60h:mm:ss.ms (with 1:00 rest between sets)

I had a doctor's appointment on Thursday which was very fruitful.  It turned out that I did have a Grade 2 (Partial Tear) of my left pec.  The good news is the Doctor told me to lay off it for 3 weeks and I should be ok then.  In doing some research I came across the Starr Protocol on the starting strength website.  For Grade 1 or 2 injuries, Bill Starr used to recommend a 3 step protocol for rehabbing the muscle.  It involves 3 steps, which by the end of 3 weeks will have your muscle rehabilitated and most of your original strength.  I decided to give it a try and so far so good.

https://startingstrength.com/article/how-not-to-tear-a-pec-while-bench-pressing

I also had my doctor look at my ankle / foot injuries I've had since my trip on the PCT.  He blamed the zero drop, minimalist shoes I've been wearing to work and using for most of my walking and running.  He said I needed to use Superfeet inserts inside of more robust running shoes and everything should heal up.  I started doing that last week and my ankle pain is mostly gone.  I still have some plantar pain on the bottom of my foot but is definitely getting better.  I went on a 12+ mile hike on Saturday and was only slightly sore the next day.  The inserts and shoes seem to be working.

Workout-wise, I've had to pull out of the BBB 3 Month Challenge.  At this stage with the rehab and healing I've got to do it just didn't make sense to continue.  I'll enjoy watching Shane finish it out and crush it though.  Instead I started a 3 week full-body plan from 5/3/1 that has me squatting everyday.

[ptreyesgreg]

6:13 am - Home

This morning I completed 531 Full Body #3 (C47_1C) as follows:

SSB 18" Box Squats  5-150, 5-185, 3-200, 5-235, 5-265

Starr Protocol Bench Press  3 sets of 20 @ 65
Superset with:
V-Grip TBar Rows  5-125, 5-150, 5-165, 5-190, 5-215, 5-185, 2 sets of 8 @ 165 (FSL Sets)

Starr Protocol Military Press  3 sets of 20 @ 35

Bodyweight: 202.6 Pounds (Down 20.6 pounds from 223.2 on 7/1)

Workout Duration: 0:34:34.28 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  The rehab protocol seems to be working for my BP and my MP.  I'm feeling less pain in both lifts (still some) and the strength is building.

SSB Squats felt good.  I reset my TM lower prior to this cycle so those are feeling super controlled, which should help me build more strength in them over the long haul.

[ptreyesgreg]

Friday 11.29.2019
7:33 am - Home

Friday morning I completed 531 Full Body #3 (C47_2A) as follows:

Shoulder Rehab - Red Bands

Starr Protocol Bench Press  3 sets of 20 @ 75
Superset with:
BB Curls  3 sets of 10 @ 65

Starr Protocol Military Press  3 sets of 20 @ 45
Superset with:
DB Tate Press  3 sets of 10 @ 20

SSL SSB Squats  3-150, 3-190, 3-220, 5x5 @ 250

Bodyweight: 206.2 Pounds (Down 17 pounds from 223.2 on 7/1)

Workout Duration: 0:35:54.06 h:mm:ss.ms (with 1:00 rest between sets)

*******************

Saturday 11.30.2019
10:09 am - Untamed Strength

Saturday morning I completed 531 Full Body #3 (C47_2B Pt 1) as follows:

Duffalo Bar FSL Squats  3-145, 3-195, 4 sets of 5 @ 205, 1-205

Starr Protocol Bench Press  3 sets of 20 @ 95

Starr Protocol Military Press  3 sets of 20 @ 55

Bodyweight: 207.4 Pounds (Down 15.8 pounds from 223.2 on 7/1)

Workout Duration: 0:43:50.61 h:mm:ss.ms (with 1:00 rest between sets)


*******************

Sunday 12.1.2019
7:05 am - Home

This morning I completed 531 Full Body #3 (C47_2B Pt 2) as follows:

Hex Bar 3.5" Block Pulls 3-205, 3-245, 3-285, 3-312, 3-365, 3-295
Superset with:
Starr Protocol Bench Press  3 sets of 15 @ 115

Starr Protocol Military Press  3 sets of 15 @ 65

BB Curls  3 sets of 10 @ 65

Bodyweight: 206.2 Pounds (Down 17.0 pounds from 223.2 on 7/1)

Workout Duration: 0:32:00.48 h:mm:ss.ms (with 1:00 rest between sets)

I had some good workouts this weekend.  I got so busy with Thanksgiving and all that I just fell behind a bit in the journals.

I realized that with the Starr Protocol I'm supposed to be doing my rehab bench and military press every day, so I started doing that on Friday.

Yesterday's squats in my workout at Untamed Strength were tough.  I used the Duffalo Bar which doesn't fit me as well as my Titan Bison Bar, so there was a bit of discomfort on my kneck and shoulders when doing them.  I kept going, though, and actually wound up hitting more depth than usual.  This was OK up until my last set of what was supposed to be a 5x5 at FSL.  My hamstrings felt so sore and tight by that point that I only did 1 rep on set 5.  I also called off the deadlifts for that day because of the way my hamstrings were feeling.  I got them in today with the trap bar at home, though, so that was no big deal.

I had fun at Untamed Strength yesterday helping Waylon train for his Strongman tournament which is taking place next Saturday.  He did deadlifts, squats, farmers carries, and picked up kegs.  I think he should do well.  I'm a proud papa for him deciding he wanted to do that on his own, and then for putting in the effort to train.

https://www.instagram.com/p/B5gBKWCA-vV/