Sled/Prowler Push/Pull were done with 100lb sled and ~48lb child.
Squats during this got real interesting on round 2 after having already done 5/3/1 squats lol. Still made it, form was a bit iffy but not bad enough to ‘not count’.
Was the child included with the sled, or did you have to purchase it separately? I’m thinking of buying a chubby kid from Rogue so I can be more creative with my loaded carries. The sandbags just aren’t keeping it interesting enough.
I will: (would say “goals”, but that leaves the option not to finish them, so I “will”)
Get leaned out to have visible abs (ideally sub-10% BF)
Fix my sleep
School update:
Currently passing both Programming w/ Objects and Applied Physics w/ Lab at >90%.
Taking an extra class next term so I can finish up my degree sooner. Next term: (1) Fundamentals of Information Technology and Networking, (2) Intermediate Programming, (3) Introduction to Artificial Intelligence and Machine Learning.
I’m a hot sleeper as well. I mean, obviously I’m just hot stuff… I really want to hear how this bed goes for you!
In the meantime, I got a weighted cooling blanket off Amazon for maybe $50. It might be worth a cheaper try if you’re on the fence about the bed (but not if you’ve already decided). I do think it helps me stay asleep just a little bit longer (I’m not good at sleeping).
Completed 8 rounds in 29m 57s (did one less round this time, unsure why it felt so much harder this go-round).
It was hotter this time than last, could be a contributing factor for difficulty. Also, last time I trained in the evening whereas this was first thing in the morning.
I’m surprised by how defeating this feels, to have worked my ass off and still do worse. Nothing major, just a new learning experience =)
Ordered the cooling bed, should be here in about 2 weeks. Will write an extensive review on it when I’ve slept on it long enough to form an opinion.
I looked at some of them and honestly they led me to the Eight Sleep bed… was looking for like a $750 max purchase until i saw the bed lol.
It goes without saying
@Christian_Thibaudeau would you recommend dropping the weights I used for this day to increase rounds completed, or stay the course and wait for cardio to catch up? Admittedly, my cardio is subpar - paying for that now.
I had a terrible night’s sleep Saturday night, literally not more than 4 hours and the quality was some of the worst I’ve ever had. I had already signed up for overtime on Sunday (because double-time) and had to go in… I felt terrible all day and when I came home - I ate my meal prep (good) then my wife’s leftover meal prep (good, she wasn’t going to eat it), then made a half-pound burger (okay, not terrible), then put down a shitload of tortilla chips (bad) and dip (worse). I didn’t count macros, but I was pushing the better part of 300g protein, 250g+ carbs, and likely near 100g fats (all eyeball macros).
(Feel free to shame me for this, it is deserved)
As a result, my weight ballooned up this morning.
Diet Update:
To increase diet adherence, I’ve added a few small items to the daily menu…
0430: double-scoop protein shake
0830: 2x string cheese (light)
1130: double-scoop protein shake + handful of carrots
1430-1630: 2x scoop Surge
1730: 12oz chicken breast, 8oz broccoli, 1/4cup rice, 8oz mushrooms, 4 whole eggs.
Daily macros should look like:
Cal: 2088
P: 253g
C: 164g
F: 42g This should equate to a 1,000-1,200cal daily deficit (2ish lbs down per week, so just under 1%BW loss per week).
The Pulse Feast is working great for during the week, but I’m struggling a bit with compliance on the weekend; I may need to tweak something for these days - more to follow.
Looks like that extra sleep and carb bender I went on yesterday paid off a little lol. Time improved and felt great! I mean dead, but like a good dead.
Weight: 223.5lv
Sleep: 7hrs (okay quality, i was a sweaty mess)
Recovery: (didn’t track, whoops)taps/10s
WARMUP
Squat
10x45
5x135
5x225
3x315 (potentiation) working sets
Toes to Bar Leg Raises
5xBW
5xBW
5xBW
(I’m terrible at these so bear with me)
MAIN WORK
W2 Legs
Exercise
Sets/Reps
Load
Effort
1RM
Weight
Week 1
Week 2
Week 3
A
Prowler Pushing
1 x 2 min.
25% BW
Met2
100lb
150lb
150lb
B1
Squat
2 x 5 reps
70-75%
Res
405
303.75
305
305
B2
Leg Extension
2 x 10-15 reps
Medium
Full
100lb
150x10, 100x10
10x100, 10x100
10x100, 10x100
B3
Sled Walking Backward
2 x 1 min.
25% BW
Met1
100lb
150lb, 150lb
150lb, 150lb
Rest 4 min. or less
C1
Romanian Deadlift
2 x 5 reps
65-70%
Res
225lb
225x5, 225x5
225x5, 225x5
C2
Leg Curl
2 x 10-15 reps
Medium
Full
100lb
100x12, 100x10
100x12, 100x10
100x10, 100x10
C3
Frankenstein Sled Walk
2 x 1 min.
35% BW
Met1
50lb
150lb, 150lb
150lb, 150lb
Rest 4 min. or less
D
Goblet Squat 90-degree Iso. Hold
1 x 2 min.
Medium
Hold
45lb
1m, 30s, 30s
1m, 1m
1m 15s, 45s
Rest 4 min. or less
E
Bulgarian Split Squat Loaded Stretch
1 x 2 min.
XLight
Hold
10lb
2m
2m
2m
Completed in 32m 39s (nearly 9 minute improvement, thought I was doing worse so I pushed harder lol).
Pretty happy about the time improvement. The lactic acid buildup from rushing this was no joke.
Skipped 5/3/1 stuff because I wasn’t super motivated today… I should’ve done it but oh well.
+22min NEPA walk at cardio zone 2 (115-135 beats per minute). May need to change this up to another format of cardio as it’s getting tough to keep my HR >115 from walking.
8/25/22 - Active Rest (imagine Dr. Evil air quotes here)
Sleep: 6.5 hrs (okay quality)
Weight: 223.3lb
Made up 531 3x3 squats from yesterday
Squats
10x45
5x135
5x225
3x275
3x315
3+8x335
Strangely doing squats today, the day after legs, felt great. Not sure I get why but I guess it doesn’t matter.
Since I embarrased myself under a 45lb Overhead Squat a few weeks back, ive adjusted my back squat to low-bar and narrow stance and watched my squats take off (because I’m a weird fuck apparently). Will have to test my 1RM again because i get the feeling it just went up 25+ pounds.
+30 mins zone 2 on stationary bike (135 HR target)
I noticed both yesterday and today that after about 15 mins in Zone 2 it became increasingly difficult to keep my heart rate up. I have to wonder if I can make this “2nd wind” come sooner.
@TrainForPain I have a fitness tracker watch that I can set intervals on, so I set the interval to 30s and typically just wait to feel it vibrate, then i know it’s 30s or whichever multiple thereof as needed. Let me know if this doesn’t explain.
Everything felt great on Deads so I just decided today’s the day i hit 5 plates for 5 reps, and then i did it. Zero regrets, sorry Jim - I had to stake my claim to Valhalla.
Improved on this workout too, despite what my lower back wanted me to do. Just grinded through it.
Bed showed up, will probably write an extensive review when I’ve formed an opinion.
Been too long since I lifted. Was struggling with motivation and stress (work and course-load related), and the 110+ temp outside was a good deterrent/excuse. Diet was pretty good, could have been better but scale was unchanged so no biggie.
W5 Push
Exercise
Sets/Reps
Load
Effort
1RM
Weight
Week 1
A
Above-Shoulder 2-Dumbbell Walk
1 x 2 min.
Light
Met2
45x2
45x2
B1
Push Press
2 x 5 reps
70-75%
Res
235
164.5
5x175, 5x155
B2
Dumbbell Lateral Raise w/ Multi-Rom
2 x 10-15 reps
Medium
Full
15x2
15x10, 15x10
B3
Overhead Dumbbell Carry
2 x 1 min.
Light
Met1
45lb
45, 45
Rest 4 min. or less
C1
Decline Bench Press
2 x 5 reps
65-70%
Res
320
224
225x5, 225x5
C2
DB Bench Press w/ Multi-ROM
2 x 10-15 reps
BW
Full
45x2
45x12, 45,12
C3
Two Push-up Strict Burpee
2 x 1 min.
BW
Met1
BE
1m, 1m
Rest 4 min. or less
D
Dip Top Position Iso. Hold
1 x 2 min.
BW
Hold
BW
50s, 40s, 30s
Rest 4 min. or less
E
Dumbbell Bench Press Loaded Stretch
1 x 2 min.
XLight
Hold
25x2
1m, 1m
Completed in 33m 10s (Took a few minutes to get equipment out and put back, probably could shave 2 or so mins off with more equipment access).
Triceps were toasted trying to get to bench press, was barely able to get 225x5 up on the second round.
Finally got the bed to work (long story, will save for my writeup). It’s sooo nice to have a cold bed at night.
