9 August 2024
Day 75/75
Indoor workout
M4M manual labour:
Airbike 5 mins
30 mins:
-3 deadlift 135lbs
-5 DB clean and press 2x20lbs
-20 steps suitcase carry right 24kg
-20 steps suitcase carry left 24kg
-20 steps KB bicep carry 24kg
Did 18 rounds in 30 minutes
Then did some wrist roller and forearms work
Outdoor workout
93 minute ruck 45lbs 7.88km 1219kcal
1 page “we make ghosts”, 9 pages “Beyond Order”, ate clean and will finish my water before midnight tonight.
Well that’s it, can’t say it’s a huge relief to be finished as it honestly wasn’t that bad, other than a week or two around day 40-45 that seemed to drag on forever. I’ve really enjoyed doing 75 hard and would certainly recommend it to anyone who’s on the fence about it. It seemed almost impossible reading over the requirements, but now that it’s over it feels like something I could keep up for a decently long time.
I’m going to take the next week off to give my body a break, probably just do some walks and mobility stuff, won’t be logging any of that. The following week I’ll probably start logging again, will be doing some of max shank’s stuff as it really interests me, but won’t go back on a proper program until the beginning of September when I’ll start a hypertrophy phase.
I’ll post my Day 1 and Day 75 pics below here. Day 1 I was 244lbs and I weighed 205lbs today (BUT that was after I got back from my ruck, I actually weighed 209 before I set out on it lol) Big thank you to anyone who’s followed along here, especially @T3hPwnisher @throwawayfitness @taylortooswift @freshyfresh @QuadQueen , the encouragement was much appreciated so thank you again!
Day 1 244lbs
Day 75 205lbs
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Amazing progress. Congratulations. Well done.
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Congrats on getting through 75 hard but more importantly congrats on the awesome work! Like a whole new person now!
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You have been so amazingly consistent and dedicated to this journey and it shows! Congratulations and I’ll be watching to see what’s next for you!
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Fantastic work dude! It’s been absolutely amazing watching you do this. Kept your head down and eye on the prize and nailed it.
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I have been thinking about carrying on with Andy Frisella’s “LiveHard” challenge now that I’ve had a couple days off. While I did really enjoy the structure 75 hard gave me, there were definitely some days where I had a lot to do and fitting in yet another workout got a bit challenging. I can only imagine how dedicated you’d need to be to do 75 hard if you had kids/other dependents on top of your career.
Anyways I don’t know how realistic it would be to attempt the live hard challenges when I take my winter job into account (12 hour shifts, 15 when I include my commute, lots of night shifts and unscheduled call-ins for snow storms) it could get a bit hectic. I’ll keep thinking about it for now, I still have plenty of time to decide and commit. Since it’s a bit of an obscure thing the LiveHard challenge is:
-75 hard (which I just did)
-another 30 day version of 75 hard where you also do daily: 5 minute cold shower, 10 minute visualization/meditation and 3 “critical power list tasks” which are essentially things that will improve your career or personal life that you aren’t currently doing.
-another 30 day block with the original 75 hard challenge rules, started at least 30 days after finishing the first 30 day block
-and finally a last 30 day block, completed in the 30 days leading up to the anniversary of your 75 hard start date (Would be April 9-May 8 2025 in my case) where you follow the original 75 hard rules plus daily: 5 minute cold shower, 3 “critical power list tasks”, strike up a deep conversation with a stranger and do a random act of kindness.
So yeah a fair bit to consider. Part of me wishes I just did the second 30 day block immediately after 75 hard, to get the bulk of it out of the way. Some of the tasks in the last 30 days seem a tad ambiguous too. What I’m leaning towards now is just trying to integrate a lot of the tasks (visualization, critical power list, random act of kindness, etc) into my daily routine going forward, but have a bit of flexibility when I honestly can’t get things done on a given day. I think that would be a more sustainable approach for the long term.
2 Likes
19 August 2024
Started an 8 week plan I bought from Thib’s site a few years back. I don’t believe it’s on his store anymore, but the workouts looked like something I’d enjoy.
A1. BB squat 4x8 135lbx
A2. DB shoulder press 4x8 50lbs/hand
B1. BW reverse lunge 4x8/leg
B2. Pullup with medium band 8,8,6,6
C1. RDL 1x8 135lbs
C2. Dip 1x8
The “C” sets were supposed to be 4 total like A and B, not sure if it was the layoff last week or just pushing through the A and B sets without much rest but I tapped out after the first set of dips. Was very lightheaded and my sinuses randomly swelled up on me after I started the workout. Might just have to get used to full body training again and take some longer rest periods. Still felt great to get back to training.
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26 Aug 2024
Well that was a longer layoff than expected, turns out I was getting quite sick during my last workout a week ago. Was basically just working and sitting on the couch last week, didn’t sleep much with how sick I got so didn’t have the energy for much else. Yesterday was the first day I could breathe through my nose again so I’m just going to restart the program I mentioned in my last post, made a couple tweaks to some of the exercises as well.
A1. Goblet squat 2x8 50lbs
A2. DB Z press 2x8 20lbs/hand
B1. Squat cluster (3 front + 5 back) 2 sets 135lbs
B2. Seated DB press 2x8 50lbs/hand
I used the A sets as a little warmup for the squats and presses which I found to be quite metabolically demanding. The plan is to add sets each week until I’m up to 4 total sets of the squat cluster/DB press
C1. Band pullup 4x8 with medium band
C2. BW reverse lunge 4x8/leg
D1. RDL 4x8 135lbs
D2.Dip 4x8
E. Airbike 15 minutes 7.3 miles 116kcal
Need to catch up on my “We make ghosts” reading and finish the last 80 pages of “Beyond Order”. I took a break from the non-fiction after 75 hard to read a horror book called “The Deep” which was very good, hope it gets made into a movie someday.
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27 Aug 2024
A. Loaded stretching 2x30sec each movement:
RFESS, Jefferson curl, hip internal rotation, pullup deadhang, ring pushup
B. Abs serratus crunch 2x10, band crunch 2x10, band side bend 1x20, torso rotation 1x39. 1-2 sets of stomach vacuum between each work set
C. 10 minute easy ride on airbike
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28 Aug 2024
Forgot to log yesterday
A1. Farmers walk 4x60 sec 50lbs/hand
A2. KB swing 4x10 24kg
B. Airbike 10 minutes/5 miles
Really like this one, just short and sweet
29 Aug 2024
A1. Goblet squat 2x8 50lbs
A2. DB Z press 2x8 20lbs/hand
B1. Squat cluster (3 front + 5 back) 2 sets 135lbs
B2. Seated DB press 2x8 50lbs/hand
C1. Band pullup 4x8 with medium band
C2. BW reverse lunge 4x8/leg
D1. RDL 4x8 135lbs
D2. Dip 4x8
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30 Aug 2024
A1. DB curl 3x10 20lbs
A2. Band pushdown 3x12
B1. DB hammer curl with fatgripz 2x10 20lbs
B2. Band pushdown 2x12
C1. BW hip thrust 2x10
C2. Band adduction 2x10/leg
C3. Band abduction 2x10/leg
C4. Abwheel 2x5
D1. Plate lateral 2x15 10lbs
D2. Rear delt fly 2x15 20lbs
D3. DB shrug 2x15 50lbs
E. Forearms - wrist roller, levers, pronation and supination
2 Likes
Been a little while, managed to get quite sick again which was very frustrating. Seem to be over it now and had a good workout today. Also bought an air fryer which has been fun to use although I’m mostly burning things right now lol.
This is the first workout from the 12 week hypertrophy plan I started today.
16 Sept 2024
A. BB squat 5 sec eccentric 3x5 135lbs
B. Somersault squat 3x10 24kg KB
C. Floor press 5 sec eccentric 3x5 135lbs
D. Band fly with pre fatigue iso 3x10
E1. DB shoulder press 5 sec eccentric 3x7 20lbs/hand
E2. Plate lateral raise with pre fatigue iso 3x10 10lbs plates
F. Band pushdown 3x10
Felt really good to be back to training again.
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Good to see you back brother! Air fryers are a blast: too darn fun to play around with.
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Good to be back @T3hPwnisher ! Seems like I’ve got a lot to learn about them haha
16 Sept 2024
Second workout today since I had the free time but will be busier later this week.
A. RDL 3x5 5 sec eccentric 135lbs
B. Band hamstring curl 3x10
C. Band pull-down 3x7 5 sec eccentric
D. Band straight arm pull-down 3x10
E. BB Row 3x6 5 second eccentric 135lbs
F. Band facepull 3x10
E. Band curl 2x10, 1x20
A lot of the exercises from this program call for typical gym machines but I’ll be subbing in a lot of band stuff as I train at home.
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18 Sept 2024
A. Goblet squat 5 sec eccentric 3x7 50lbs
B. Somersault squat 3x10 24kg KB
C. Dip 5 sec eccentric 3x7
D. Band fly with pre fatigue iso 3x10
E1. DB arnold press 5 sec eccentric 3x7 20lbs/hand
E2. Plate lateral raise with pre fatigue iso 3x10 10lbs plates
F. DB skullcrusher 3x10
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19 Sept 2024
A. DB hip thrust 3x5 5 sec eccentric 50lbs
B. Band hamstring curl 1x30
C. Band pull-down 3x7 5 sec eccentric
D. Band straight arm pull-down 3x10
E. BB Row 3x5 stato-dynamic 135lbs
F. Band facepull 3x10
E. Band hammer curl 3x10
Forgot to mention the structure of this new program, week 1 which I’m on now is a modified push/pull split. Week 2 is a classic volume based body part split, week 3 is push/pull/legs/arms on machines (bands in my case) taken to failure and week 4 is squat/bench/dead/military press focused on load. The above mesocycle is repeated 2 more times for 12 weeks in total.
2 Likes
23 Sept 2024
Chest/Triceps
A. Floor press 4x8 135lbs
B. Ring push-up 4x10
C. Band fly 4x20
Was supposed to be 4x10 pec deck then 4x10 cable crossover but I couldn’t figure out how to get the same “crossover” effect with the bands so I just doubled the volume.
D. DB skullcrusher 4x8 2x20lbs
E. Band pushdown 4x10
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25 Sept 2024
Legs
A. Goblet squat 4x8 50lbs
B. RDL 4x8 135lbs
C. Front squat 1x6 135lbs
The front squats were supposed to be 4x8 as well, in the hole on the 6th rep I felt a little pop in my hip crease and some pain. I think it’s just an adductor strain but I decided to end the workout there to be safe. Was supposed to do some split squats, leg extensions and leg curls after the front squats. I’ll keep stretching and foam rolling the area, hopefully it gets better quickly!
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