Airbike 2.5 miles in 5 minutes
BW hip thrust x 10
Band Abduction x12/leg
Band Adduction x 12/leg
Hanging leg raise with yoga block between knees 2x10 seconds
Band pullapart 40 total
Band dislocate x 10
BW Dip and pullup 3 reps each
KB swing x 25, 24kg
A. Sandbag squat complex, 80lbs
Without putting the bag down:
5 Zercher squat
5 squat left shoulder
5 squat right shoulder
5 bearhug squat
This really sucked I’ll have to do it more often.
B. Farmers walk 2x60 seconds, 120 seconds rest, 50lbs/hand
C. 1arm rack and waiter walks 2x20m each per arm, 24kg KB
Haven’t trained in awhile, got some new tattoos that I wanted to heal up and was pretty busy with the spring rush for my landscaping business. Worked a long job today and came home to train, hoping to quickly get back on the wagon.
Warmup
Airbike 2.5 miles in 5 minutes
BW hip thrust x 10
Band Abduction x12/leg
Band Adduction x 12/leg
Hanging leg raise with yoga block between knees 2x10 seconds
Band pullapart 40 total
Band dislocate x 10
DB push-up x20,10
Band pull-down 1x30
DB goblet boxer squat 50lbs 1x20
Fat BB curl, band pushdown, Abwheel, DB lateral x 1 set each
Stretch
Just a quick 25 minutes but still felt good, these shorter workouts seem to mesh better with the manual labour job.
Books: still reading “we make ghosts” and “we fight monsters”
BW hip thrust x 20
Band adduction x20/leg
Band abduction x20/leg
Hanging leg raise holding yoga block between knees 2x10 seconds
Band pull apart 40 total
Band dislocate x 10
DB push-up 50 total
Band pullup 3x5
Hip thrust with 50lbs DB 2x10
Airbike 2.5 miles in 5 minutes
BW hip thrust x 10
Band Abduction x12/leg
Band Adduction x 12/leg
Hanging leg raise with yoga block between knees 2x10 seconds
Band pullapart 40 total
Band dislocate x 10
DB goblet squat 2x10, 50lbs
Slider Cossack squat 2x5/leg
DB goblet boxer squat 1x20 50lbs
Hip thrust 50lbs DB 2x10
DB goblet stallion squat 2x10, 50lbs
Abwheel 2x8
Standing calf raise 2x20
Tibialis 1x30
Calf cramper 1x20
Airbike legs-only 2.5 miles in 5 minutes
Trying out a body part split so I can save the leg training for days-off from work.
Leg stuff today
Goblet squats 30 total 50lbs
Bunch of adduction/abduction, Cossack squats and hip thrusts in between sets of goblet squats
Thinking about trying to just do a quick 15 minute workout every weekday morning, maybe just push-ups, pull-ups, KB swings. Then a longer full body workout on the weekends to hit everything else. It’s proving to be difficult to get full workouts in during the week on top of my work.
This could be an outstanding time to look into Dan John’s “Easy Strength” protocol. Could absolutely get in that daily 15 minute workout and nudge strength up, and then use the weekends to take care of “everything else”.
@T3hPwnisher That’s a good suggestion man, I remember hearing him mention that program on the podcast episode you recommended awhile back. Seems like it would be a pretty good fit for what I’m looking for!
And if you head to Dan’s website at Dan John University, you can pick up his fantastic Easy Strength Omnibook in the bookshop: one of my favorite books on training.
Forgot to log yesterday but today’s work was the same as yesterday obviously on easy strength.
Goblet squat 2x5 50lbs DB
Pullup 2x5
Dip 2x5
KB swing 2x25 24kg
Farmers walk 1x60 seconds, 50lbs/hand
This will probably get pretty boring to read after awhile lol. Might change up the Carries week to week, and possibly progress the goblet squat to a sandbag bearhug squat, will see how it goes.
Down to 245lbs now from 295lbs on 1 Jan 2024. Pretty happy with that but still a ways to go, 205lbs would be a good weight for me to be at I think.
Books for the foreseeable future will be “We make ghosts” and “We fight monsters”. Only reading 1-2 pages each per day so I’ll just try and remember to update when I finish we fight monsters.
Absolutely dude! Yeah, different loads, different implements, different distances, etc, Dan wants it always varied. So much the opposite of everything else in the program, but rewarding in that way.
Got a very strange cramp in my abs/obliques today while I was working under my truck, thought my appendix burst for about 5 seconds then it was fine haha just putting it here in case it keeps happening so I can remember the frequency of it.
DB goblet squat 2x5 50lbs
Heavy band facepull 2x10
Dip 2x5
BW hip thrust 1x20
SB Zercher carry 1x60 seconds 80lbs
Changed things up a bit today because I am very sore from the past two days at work. Picked up my first 2 commercial mowing customers so I had to buy a bigger mower, it’s about 75lbs heavier than the one I’ve been using. Basically like pushing a prowler/sled for 15-20km(whatever that is in miles, 10-15?)a day, not that I’m complaining it’s great for GPP, but fuck am I sore. Also these commercial sites are about 50% hills, too steep for mowers so I have to weed whack for about 90 minutes at each one, also a great little workout I’m getting paid to do lol. Will switch back to the regular exercises tomorrow.
