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Hard Reset

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Workout Log 21 Aug 18

2 mile jog ALONE this morning. Jogging for a pup that just wasn't having it this morning. My Rizzo is terrified of cars, chairs, trash cans, flags, bikes.. people, and thunder. She can deal with most of these things with me and at a casual pace, but the clouds and hints of lightning had my girl wizzing herself putting my shoes on, then again putting her harness on. She got a pity pass out of dad. I took the run because I was already up damnit and it wasn't going to be for nothing!

Evening, after work:

My Easy Strength

DL 5, 3, 2 @ 255, 275, 295
OHS 5, 3, 2 @ 145, 155, 165
BB Press 5, 3, 2 @ 125, 135, 145
Chin 7, 6, 6 @ BW+20#

OAS @ 44KG 3x10ea
 
Training log 22 Aug 2018

TGU practice 5x1 with my 88# at slow pace. Followed it up with some singles on bent press with my 80#. Heavy recovery day 'spose.
 
Workout Log 23 Aug 18

My Easy Strength

DL 2x5 @ 275#
OHS 2x5 @ 145#
BB Press 2x5 @ 135#
Chin 7, 7, 7 @ BW+20#

OAS 3x10x2 @ 97#

Looong day. Doubled my daily goal of a 5k minimum walking before mid afternoon, then home to go grocery shopping with a four year old, mowed lawns, fee kids etc. Only managed about 25 minutes to "myself" in the garage with the door propped open while my kids finished their shorter list of chores. Glad I had any time, disappointed Rizzo hasn't run in a couple days, and armour building hasnt been a priority. Weights are light, not sore, body responding great to carnivore and strength-first.. too positive for me to handle, so of course I've gotta search for reasons to be disappointed..
 
Workout Log 26 Aug 18

My Easy Strength

DL 3x3 @ 265#, 285, 305
OHS 3x3 @ 135, 155, 175
BB Press 3x3 @ 125, 145, 150
Chin 3x3 @ BW+25, 30, 35

I'm really not a max out kinda guy anymore, so "my" easy strength is cycles of primarily 2x5's and 5,3,2's that ramp up to a 3x3 or heavy double. I knowingly skip abs and loaded carries. DJ is smarter than me, but I have back issues that I avoid and try to do karate and Rizzo for my dad belly. This set of 3's concluded this cycle with these exercises.
 
Workout Log 27 Aug 18

My Easy Strength

Sumo DL 2x5 @ 185
BS 2x5 @ 165
Bench Press 2x5 @ 165
PU 2x5 @ BW

BB P-C 3x3 @ 145

First day on new cycle. Weights were lite. My oldest gave me the wrong time to drop her off at her soccer game, about a 10 min drive away, so got home knowing I had about 18 minutes till I needed to be back in my truck to take her.. success.
 
Parents are in town and they bought the house Mexican food.. the smell was overwhelming for my zero carb sensibilities so I decided to add another mini workout.

 
Workout Log 28 Aug 18

My Easy Strength

Sumo DL 2x5 @ 205
BS 2x5 @ 175
Bench Press 2x5 @ 175
PU 2x5 @ BW+5#

BB P-C 4x2 @ 155

Family still in town, so still under 20 minutes in the garage for me. In and out. Weights were lite. Felt great. Days off I realize my more normal GTG style "warmup all day" approach isn't present so I'm a bit more stiff under the bar. Work weeks/days I bottom out in a squat a handful of times a day and just generally 'move against tension' so that I don't feel I need much to warm up by evening. Need to have the same discipline when my time is leisure.
 
Workout Log 29 Aug 18

My Easy Strength

Sumo DL 532 @ 205, 220, 235
BS 532 @ 175, 190, 205
Bench Press 532 @ 175, 190, 205
PU 532 @ BW+5, 15, 25

BB P-C 5x1 @ 165


Several hours and supper later Rizzo got one of those jogs she's been hinting about. Casual 2.5 miles.
 
Workout Log 1 Sep 18

My Easy Strength

Sumo DL 2x5 @ 225
BS 2x5 @ 205
Bench Press 2x5 @ 205
PU 2x5 @ BW +15

BB P-C 3x3 @ 155
 
Workout Log 2 Sep 18

My Easy Strength

Sumo DL 2x5 @ 225
BS 2x5 @ 205
Bench Press 2x5 @ 205
PU 2x5 @ BW +15

BB P-C 4x2 @ 165

Couple hours later after some chores I took two of my pups on a short (hot) walk and did a round of Dan John's "Clean Cardio" with one of my 28kg's for a quick bit of armor building. Not a bad little complex to get you panting just a little in a couple minutes.
 
I'll call this a place holder for collecting my backlog of workouts. I have been working out, but my sessions have been unpredictable because life got in the way along with a minor injury to my knee that's still mending. Thread is still keeping me honest
 
Even harder reset.. a couple of years later.

Today:

KB complex C+P, FS, RR, 3 reps each = 1 total rep, w/62's
1:00/3:00 work/rest split. 10 rounds.

Notes: Good grind took each rep for the full minute.

Hour or two later, while my pups were eating:

Pull ups, 4 reps, :10/:50 work/rest split. 10 rounds.
 
38/M/216

Training notes and goals

Last December I got introduced to adaptive sports and the wounded warrior competitions. Trials for my branch of service were supposed to be last month, but got canceled because of the virus. I spent three months aggressively cutting body fat, doing some sports specific training, and getting a little stronger. There is still a chance that trials will take place, but it's hard to invest in that moving Target. After months of dieting hard, losing over 30 lb, and generally feeling a bit like s*** I've decided to ease up. I am pleased enough with my current aesthetic appearance, and I know I can recover conditioning quickly when the quarantine is over, so I will work on recomposition versus the aggressive cutting. I'll maintain asmall caloric deficit, use AGT style training modalities, and just try to have a strong base to peak with if or when the time comes to go play athlete.
 
Today is/was supposed to be a rest day (by feel).

I've been picking a day each weekend to be a rest day depending on how banged up I feel.

That said, I still felt like kicking the bag a little bit. Day 2 of my leg-reconditioning 'program'.

10 reps, alternating, 50 each leg, 4/1 30%/70%, leg kicks (hard bag)
10 reps, alternating, 50 each leg, 70%, midsection kicks
100 Push kicks, front and rear

Didn't go for sweat. Took maybe 20:00.. bag is in garage and dogs were out while I listened to an audiobook. Forced casual training,

Getting the knees and shins accustomed to striking again.

Had a pizza, within my calories, but plan on walking for an hour or so later on at/after dusk just to stay loose and get the pups out of the house.
 
12 Apr 20

Bent Press 5x1x5 @ 70, 80, 70, 80, 70

OAS @ 62 :20/1:40 work/rest 10 reps/20 sets

Went low on the bell to go high in reps. Took a little under the :20 each set. Felt good.
 
Barbell Strength

10.30 Morning Session

Bench Press, 205, (2, 3, 5) x4 (H), 40 reps

sub 20:00

notes: Felt lite, but haven't benched in a while, and near no direct chest work since quarantine. I replaced the press before the heavy rep day because I felt more on my lower back from it than from swings, etc. Cost/benefit wasn't in its favor. I have 2 months to have a decent bench if trials take place. I'll practice the lift for the sake of practicing it, but also as insurance if they happen.

1.30 Afternoon Session

Pull Ups, +15, (2, 3, 5) x2 (L), 20 reps

Dead Lift, 315, (1, 2, 1, 2, 1, 2, 1), 10 reps

26:00

notes: 315 felt heavier than I expected it to, so decided to keep the reps low and 'grow into' the weight. 295 is too easy now, and my body can't seem to distinguish 305 from 315, so I'll invest in the heavier. I've always sucked at the lift, but I am relying on it a lot for total body conditioning, so I'll take it seriously.. but I could die happy without a 500 lbs pull.

6.30 Lite jog. 2.3 miles at a forced slow cadence to keep HR down. Didn't take pups because I knew I'd be relying on my watch and monitor so heavy.
 
S&S Chain

10.30 Morning Session

TGU, 53, 5x1x2, 10 reps

Training time: 20:00

notes: Easy TGU day. Went slow, kept it casual, living room watching television style.

3.00 Afternoon Session

OAS, 80, 3 reps, :10/1:20, 20 sets

Training time: 30:00

notes: Weight was relatively easy, but went with what I had planned. Next 'burst' type or heavy bell play needs my 88 at a minimum.

6.45 Evening Session

Road work. Slow jog/walk. 2.3 miles. Brought my girls.

Training time: 30:00

notes:
 
Training Log - Wednesday 15 Apr 2020

KB Complex Day

10.45 Morning Session

Chin Ups, BW, (10, 9, 8, 7, 6, 5, 4, 3, 2, 1), 55 reps

Shin Work, ... this just means I kicked the heavybag lite while resting ... 10x10x2

Training time: 22:00

notes: Did not grind on the chins. My focus was on a good pull from the elbow into the lat. Pointed toe, hollow, but 'quick' on purpose. Kicks were just for play and to stop from having 3/4 training sessions a day just to get some shin and leg conditioning in.

3.00 Afternoon Session

KB Complex, Cl+P+FSq+RR, 53's, 5 reps, 1:15/2:45, 8 sets, 40 reps

Training time: 32:00

notes: That was a gasser. I underestimated the 53's. Around round 5 I might have used profanity against them. Slow and steady, controlled drops in press and squat, felt great, just had me breathing heavy each round.

8.00 Evening Session

Road work. Slow jog/walk. 2.75 miles.

Training time: 31:00

notes: Left my girls home to give them a day off while we both get used to the road again. Temp dropped to the 50's and I was out in the dark in sweats. Felt great after the first plunge. I had to keep forcing myself to slow down, really just felt like running I guess. I need to focus better on the slow sweet spot instead of making myself walk when my HR gets out of zone.
 
Training Log - Thursday 16 Apr 2020

S&S Chain

10.00 Morning Session

Bent Press, 53, 2x5x2, 10 reps

Training time: 20:00(ish)

notes: Slow stretching grinds with the 53 today. Two sets each side for the full five, both sets, change side. Work/rest roughly 1:00/4:00. I kept it casual again watching television in my living room.

3.00 Afternoon Session

OAS, 70, 10 reps, :20/2:10, 14 sets

Training time: 32:00

notes: 70 is my comfort zone. Felt like a mildly challenging walk with some hills. Kept the pop pretty well and form was good. Felt stronger at the end than the beginning.

7.15 Evening Session

Road work. Slow jog/walk. A little over 3 miles. Brought my girls and we went slower than I can walk sometimes between walks. I felt like I wanted/needed more miles because frankly I hadn't done much of anything except school work all day. Listening to an audiobook on my JBL's while we strolled through the dark by headlamp.

Training time: 42:00
 
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