all posts post new thread

Honest Effort

Yesterday's workout.

So as part of my Iso experiments I wanted to see what effect different strategies have when performed the day after. When I use jump rope HIIT, I get very swole for the amount of work. When I do HIIT after a regular workout I don't get the same effect. I also don't get the same effect when I do regular exercise following Iso.

So far there is a synergistic effect only when doing Iso and following by HIIT. Next experiment will be to do more of a metcon the day after Iso - snatches, decksquats, sandbag get-ups.

Warmup:
jumprope 3 minutes

Skater squat 60lbs x10ea
Hobo uppercut 30# 5" x10
Skater squat x10
Hobo uppercut 30# 12.5" x7/5 Rest Pause, 5" x5 dropset
Skater squat x10

hamstring extensions 20lb x8
Hobo scap rows 40# 7.5" x10
hamstring extensions 20lb x8
Hobo scap rows 40# 15" x5/3 Rest Pause, 5" x3 dropset
hamstring extensions 20lb x8

unloaded decksquats x8
cossack stretch
tricep press 40 lbs x10
seated twist
unloaded decksquats x8
hamstring stretch
tricep press 40lbs x10
 
Can I get your take on nutrition?

It's not pretty or overly complicated. Basically I look at all foods based on protein content.
If protein content is respectable I eat a solid portion no matter how much else is fat or carbs.
If the food is high carb and low protein I try to make sure its low fat as well. If its high carb and relatively high fat I limit my portion size considerably (pasta, bread based meals).
If it is high fat and low protein I limit portion size even more.

I eat about half my carbs via fruit and veg and the other half through bread and pasta - it doesn't take a lot of pasta or bread to = a heap of fruit or veg. I try to spread my protein sources around - milk, whey, soy, nutritional yeast, poultry, high pro grain products, peanut butter, eggs, etc.

Basically I shoot for 20/50/30 protein, carbs, fat - as a baseline but am always trying to casually limit fat and increase protein via selection and portion control. I will eat the odd cookie, small dish ice cream, cake. I drink 2 beers/night religiously and have about 5 cups coffee spread throughout the day. I don't drink soda or fruit juices. If my carb count goes up that's fine as long it was a swap for fats and not protein.

I have a theory that all foods include with them a pesticide/chemical/antibiotic etc insult, so I make sure to get some variety on a regular basis. That said, I drink milk and eat poultry often.

I don't subscribe to keto or paleo, the former because it is too much of a medical intervention for recreational use IMHO, and the later because I don't think many of the proponents have any idea what real paleo folks ate, or they ignore what evidence we have in terms of tooth mineral makeup and archeological findings. They ate a lot of carbs on the average, including starchy grains, honey, root veg etc etc. I also believe they ate carbs all day long as they came across it while trekking (hence the 24/7 production of amylase) and would have made collection and storage of these foods a premium as well, as a hedge against a failed hunt. The fatty and high protein animal foods were less common and not at all on some/most days.

At some point I may make another run at vegetarianism but I found it to be very difficult to get good protein without eating heaps of beans. I tolerate beans well enough but not at higher % of my daily. When I looked at how a lot of the more buff vegans were getting enough protein, there seems to be a lot of expensive plant based supplements involved. I did put about 30lbs on using 95% veg diet, so I know it can be done but I have a tough time with variety.
 
Last edited:
Jumprope HIIT -

even though I did a regular resistance session yesterday, it was still within the 48 hour window of my last Iso session and sure enough I caught more of pump than I normally get doing them the day after a regular resistance session.

Whatever the relationship between the two it is remarkably consistent.

3 minutes @ 2 beats/second warmup

12 repeats - 20sec on, 40 seconds off @ 3 beats/second
 
Warmup jump rope 3 minutes

SLDL 60# sandbag over shoulders x5
Hobo laterals 30# 5"x10
SLDL x10
Hobo laterals 30# 12.5" R/P 6/3 dropset 2.5" x5
SLDL x10

Single leg extension 30# x10
Hobo paddles 40# 7.5" x10
SLE x12
Hobo paddles 40# 15" R/P x6/4 dropset 5# x4
SLE X12

Deck squat x8
Cossack stretch
Tri extension 35# x10
Seated twist
Deck squat x8
Hamstring stretch
Tri extension 50# x10
 
Am feeling like I am hitting some new phase of ability to generate force - bathed in sweat after today's session.

Jumprope 5 minutes

30seconds on, 30seconds off
Pec crossing low R,L
Straight leg anterior extension R,L
Pec crossing high, R,L
Bent leg anterior flexion R,L

Cross pull low R,L
Straight leg posterior extension R,L
Cross pull high R,L
Bent leg posterior flexion R,L

Lateral arm raise low R,L
Doorway anterior push R,L
Lateral arm raise high R,L
Doorway posterior push R,L
 
New version of pec dominant lift, reduced weight.

Warmup:
jumprope 3 minutes

Hobo uppercut 20# 2.5" x10
Skater squat 60lbs x10ea
Hobo uppercut 20# 7" x8
Skater squat x10
Hobo uppercut 20# 12.5/2.5" dropset 5/5
Skater squat x10

Laterals 25# 7" x8
hamstring extensions 20lb x8
Laterals 25# 7" x8
hamstring extensions 20lb x8
Laterals 25# 12.5/5" dropset x6/4
hamstring extensions 20lb x8

unloaded decksquats x8
cossack stretch
tricep press 35 lbs x12
seated twist
unloaded decksquats x8
hamstring stretch
tricep press 50lbs x10
 
Warmup jump rope 3 minutes

SLDL 60# sandbag over shoulders x8
Hobo scap rows 30#7.5"x10
SLDL x10
Hobo scap rows 30#7.5"x10
SLDL x10
Hobo scap rows 30# 20"/10" dropset x 7/5

jumping sandbag squat 60# x10
Hobo paddles 40# 7.5" x10
jumping sandbag squat 60# x10
Hobo paddles 40# 7.5" x8
jumping sandbag squat 60# x10
Hobo paddles 40# 15/5" dropset x5/5


Deck squat x8
Cossack stretch
Tri extension 35# x12
Seated twist
Deck squat x8
Hamstring stretch
Tri extension 50# x8
 
Iso:

Jumprope 5 minutes

25seconds on, 35seconds off
Pec crossing low R,L
Straight leg anterior extension R,L
Pec crossing high, R,L
Bent leg anterior flexion R,L

Cross pull low R,L
Straight leg posterior extension R,L
Cross pull high R,L
Bent leg posterior flexion R,L

Lateral arm raise low R,L
Doorway anterior push R,L
Lateral arm raise high R,L
Doorway posterior push R,L
 
Note to self:
Start using 3 day/2 day training blocks. They begin with resistance, then Iso, then HIIT. The 2 day block kicks in at this point, no day off needed.

Iso and HIIT only once/weekly, so when the 3 day cycle is over is back to resistance, day off, and one session of circuit HIT.

If the circuit HIIT can't be fit in, take a day off and begin the next resistance phase.
 
Warmup:
jumprope 3 minutes

Hobo uppercut 20# 5" x8
Skater squat 60lbs x8
Hobo uppercut 20# 5" x8
Skater squat x10
Hobo uppercut 20# 10/2.5" dropset 5/5
Skater squat x10

Laterals 25# 7" x10
hamstring extensions 20lb x8
Laterals 25# 7" x8
hamstring extensions 20lb x8
Laterals 25# 15/5" dropset x5/5
hamstring extensions 20lb x8

unloaded decksquats x8
cossack stretch
tricep press 50 lbs x8
seated twist
unloaded decksquats x8
hamstring stretch
tricep press 35lbs x12
 
Final weekly component of my newest "program"

Circuit HIT

Jump rope 3 minutes warmup

Snatch 40# x15 R hand
Rolling getup 60# sandbag x 5 R leg
Snatch 40# x15 L hand
Rolling getup 60# sandbag x 5 L leg

Repeat every 5 minutes x5 for 25 minutes total

First 3 repeats had 1:30, 4th repeat 1 minute, last repeat 45 seconds and took the entire 5 minutes to complete.

Snatches on the slant


rolling getups
 
Warmup jump rope 5 minutes

SLDL 60# x8
sandbag laterals 60# x8
SLDL 60# x10
sandbag laterals 60# x8
SLDL 60# x10
sandbag laterals 60# x6/4/2, rest/pause

Sissy Squat bodyweight x8
1 arm row 60# sandbag x12
Sissy Squat bodyweight x9
1 arm row 60# sandbag x12
Sissy Squat bodyweight x10
1 arm row 90/60# dropset x6/6

unloaded decksquats x8
cossack stretch
tricep press 50 lbs x8
seated twist
unloaded decksquats x8
hamstring stretch
tricep press 35lbs x15

High tension Laterals:


Sissy squats and rows:
 
Iso:

Jumprope 5 minutes

25seconds on, 35seconds off
Pec crossing low R,L
Straight leg anterior extension R,L
Pec crossing high, R,L
Bent leg anterior flexion R,L

Cross pull low R,L
Straight leg posterior extension R,L
Cross pull high R,L
Bent leg posterior flexion R,L

Lateral arm raise low R,L
Doorway anterior push R,L
Lateral arm raise high R,L
Doorway posterior push R,L

cossack stretch to
lizard stretch
seated twist
hamstring stretch
 
Vita-ray day

Jumprope HIIT -

5 minute warmup

12 repeats - 20sec on, 40 seconds off @ 3 beats/second

cossack stretch to
lizard stretch
seated twist
hamstring stretch
 
Today and going forward perform concentric as fast as possible, eccentric 3 second down. Really concentrating on the unilateral legwork to think of it as an eccentric dominant lift, makes it easier to maintain balance.

Warmup:
jumprope 5 minutes

sandbag frontloaders 60# x6
Skater squat 60lbs x8
sandbag frontloaders 60# x7
Skater squat x10
sandbag frontloaders 60# x6/4/3 RestPause
Skater squat x10

sandbag rear shoulder pull 60# x7
hamstring extensions 20lb x6
sandbag rear shoulder pull 60# x8
hamstring extensions 20lb x8
sandbag rear shoulder pull 60# x 10/5/4 RestPause
hamstring extensions 20lb x8

unloaded decksquats x8
cossack stretch
tricep press 50 lbs x6
seated twist
unloaded decksquats x8
hamstring stretch
tricep press 35lbs x10
 
Circuit HIT
Dropped the 40# snatch from 15 reps to 12, I might increase them to 20 and use the 16kg bell next time.

Jump rope 3 minutes warmup

Snatch 40# x12 R hand
Rolling getup 60# sandbag x 5 R leg
Snatch 40# x12 L hand
Rolling getup 60# sandbag x 5 L leg

Repeat every 5 minutes x5 for 25 minutes total

cossack stretch to
lizard stretch
seated twist
hamstring stretch
 
Have upped warmup jump rope to 5 minutes all days.

Really feeling all the shoveling of the last two days 2+ ft that fell. Mostly erectors and shoulders, Sissy Squats felt great as did the rows.

Also my wind and HR recovery was very strong today. 30 seconds between lifts and I had to force myself to take a little more. Right to the finish, very cool to feel the added HIIT and metcons doing their job.


Warmup jump rope 5 minutes

SLDL 60# x6
sandbag laterals 60# x6
SLDL 60# x10
sandbag laterals 60# x6
SLDL 60# x8
sandbag laterals 60# x6/3/3, rest/pause

Sissy Squat bodyweight x10
1 arm row 60# sandbag x12
Sissy Squat bodyweight x10
1 arm row 90# sandbag x8
Sissy Squat bodyweight x10
1 arm row 90/60# dropset x6/8

unloaded decksquats x8
cossack stretch
tricep press 50 lbs x8
seated twist
unloaded decksquats x8
hamstring stretch
tricep press 35lbs x12
 
Back
Top Bottom