My Busy Dad protocol - a GtG success

[Adachi]

SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.

20 seconds all out.​

10 seconds rest.​

8 repeats.​

4 minutes.​

Lots of breathing some sweat, it's very warm out.
Hopefully, this will help with my conditioning.
some burning in the legs

10 minute walk after.

Total ~ 15 minutes.

 

[Adachi]

HYPERTROPHY

wherein, today is a lighter day, that resembles my previous heavy days.



Joints feel comfortable.
Tonnages are probably going to ascend again.
I have to be careful here, not to overdo it.
it's getting easier. I'll be tempted to do more.
I'm entering into a region of increased ability and I've made the mistake of chasing it too far before.

towel kettlebell upright row
48kg 10/2
48kg 10/1 (Reps 8,9,10 were lengthened partials)
48kg 5/2
lots of pump and congestion after.
shoulders felt comfortable today.

towel standing kettlebell curl
32kg 5/1 a little too easy
32kg 10/1 omg go back
32kg 5/3 much better
No Kipping, big pump, congestion, and slight burn.
My elbow feels fine today.

------------------------
NOTES:
Felt easy today. short rests gave me a big pump sensation.
as far as pump and congestion sensations are concerned, density seems to be king.
sets of 5 with short rest still affect me strongly.
sets of 10 felt heavy today.

I had confirmed that I can do a set of 5 upright rows for 64kg, so that's good.
the 72kg upright row, resembled a lengthened partial set. It's something I'll visit another time.

curling the 24kg bell feels strong on the muscles, my elbows feel better.
Much better pump and Connection to the supination bicep feel, over the Elblow flexors.

I took today as a light day, and the tonnages are around my previous training days.
Tonnages overall are definitely going up.
gonna use 10s most of the time.

 

[Adachi]

Kettlebell AXE
H2H Swings
32kg x 6/30

Felt very tough today at the end
30 very good sets today, very close to perfect.
SET 30 did not feel tough



the bell was still flying higher than shoulder height, had to reign it in.
H2H form is feeling perfectly calibrated.
Sumo Stance is working out very well.

6/30 step load
RPE ~8.25
Today felt easier, and I passed the talk test and enforced good form to the end.
The main source of RPE is "Cardio Sensations".

Musculature in the thighs and glutes felt nominally throughout.
My "Supplemental Cardio" and my reduced overall volume of training may be helping today's performance.
Also, the weather was a bit cooler with a nice breeze. that has a significant effect on how I perceive the session's difficulty.

My glutes, Thighs, quads, etc. feel relatively unscathed, in the aftermath
Gonna retest with the 40kg bell after waiting for RPE 6 (aka: borrringgg)

 

[Adachi]

SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
some burpees outside today, in the warming spring sun.
on a whim, I decided to try some "Tabata" circuits.

20 seconds all out.​

10 seconds rest.​

8 repeats.​

4 minutes.​

10-minute walk

7 burpees with pushups​

6 squat thrusts​

Mountain Climbers (20s)​

Jumping jacks (20s)​

(Repeat circuit)​

GASSED OUT

Lots of breathing, Lots of sweat, it's warm today.
Hopefully, this will help with my conditioning.

My legs were NOT burning a bit at the end.
quads were NOT congested and pumped.
I don't know if that's a good thing.

 

[Adachi]

YESTERDAY: SUNDAY 22APR2024
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
some burpees outside today, in the warming spring sun.
on a whim, I decided to try some "Tabata" circuits.

20 seconds all out.​

10 seconds rest.​

8 repeats.​

4 minutes.​

10-minute walk

6 burpees with pushups​

Jumping Jacks (20s)​

6 burpees with pushups​

Jumping jacks (20s)​

7 Squat Thrusts​

Jumping jacks (20s)​

7 Squat Thrusts​

Jumping jacks (20s)​

GASSED OUT

Lots of breathing, and not much sweat, it's cool out.
Hopefully, this will help with my conditioning.

My legs were NOT burning a bit at the end.
quads were NOT congested and pumped.
I don't know if that's a good thing.

 

[Adachi]

Kettlebell AXE
H2H Swings
32kg x 6/30

Felt kinda easy today at the end
30 very good sets today, very close to perfect.
SET 30 did not feel tough



the bell was still flying higher than shoulder height, as tall as my head. like a high pull. I had to reign it in by a lot.
H2H form is feeling perfectly calibrated.
Sumo Stance is working out very well.

6/30 step load
RPE ~7.75
Today felt much easier, I attribute most of that to the cool temps outside, and the relatively low volume of work last week.
The main source of RPE is definitely "Cardio Sensations".
Maybe my continued "Supplemental Cardio" is to blame. Maybe we'll see.

Musculature in the thighs and glutes felt nominally throughout.
My "Supplemental Cardio" and my reduced overall volume of training may be helping today's performance.
Also, the weather was much cooler with a nice breeze. the temperature has a very significant effect on how I perceive the session's difficulty.

My glutes, Thighs, quads, etc. feel relatively unscathed, in the aftermath
Gonna retest with the 40kg bell after waiting for RPE 6 (aka: borrringgg)

-------------------------------

SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
some burpees outside today, in the warming spring sun.
on a whim, I decided to try some "Tabata" circuits.

20 seconds all out.​

10 seconds rest.​

8 repeats.​

4 minutes.​

10-minute walk

6 burpees with pushups​

Mountain climber (20s)​

7 squat thrusts​

Jumping jacks (20s)​

6 burpees with pushups​

Mountain climber (20s)​

7 Squat Thrusts​

Jumping jacks (20s)​

GASSED OUT

Lots of breathing, and not much sweat, it's cool out.
Hopefully, this will help with my conditioning.

My legs were NOT burning a bit at the end.
quads were NOT congested and pumped.
I don't know if that's a good thing.