Outstanding progress dude!
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@T3hPwnisher thank you man, really appreciate the encouragement and support!
1 Like
Forgot to log yesterday
14 July 2024
Day 49/75
Indoor workout
Mobility work/stretching, lots of Cossack squats and thoracic bridges
Outdoor workout
Swam in the lake for a bit and also did some sprints while Zercher carrying my girlfriend in chest deep water, those were really fun.
1 page “We make ghosts”
9 pages “Beyond Order”
Ate clean today, will finish my water before I go to bed, progress pic uploaded to 75 hard app.
15 July 2024
Day 50/75
M4M Push
A. 2 DB overhead walk 120 sec 20lbs/hand
B1. Seated DB press 2x5 50lbs/hand
B2. Plate lateral 2x15 10lbs plates
B3. 2 DB overhead walk 2x60sec 20lbs/hand
C1. Floor Press 2x5 135lbs
C2. Dip 2x15
C3. Bear crawl 2x60 sec
D. Pushup isometric hold 120 sec total
E. Ring pushup loaded stretch 120 sec total
F. Balance of 45 minutes used for mobility/stretching
Outdoor workout
45 minutes unloaded trail hike, 2 ascents up the stairs.
1 page “we make ghosts”
9 pages “Beyond order”
Ate clean, finished my water, progress pic uploaded to 75 hard app.
2 Likes
16 July 2024
Day 51/75
Indoor workout
Got rained out pretty early today so bumped leg day forward 1 day since I’ll be pretty busy catching up tomorrow.
M4M Legs
A. Airbike legs only 2 minutes
B1. BB squat slow eccentric 2x5 135lbs
B2. Somersault squat 20lbs 2x15
B3. Airbike legs only 2x60sec
C1. BB RDL 2x5 135lbs
C2. Band leg curl 2x15
C3. Banded KB swing 2x30
D. Goblet squat isometric hold 120 sec total, 20lbs
E. RFESS loaded stretch 60 sec per leg
F. 1 set each: abduction, adduction, Abwheel, side bend, calves
Outdoor workout
45 minute unloaded walk
1 page “We make ghosts”
9 pages “Beyond Order”
Ate clean today, progress pic uploaded to 75 hard app, will finish my water later tonight.
2 Likes
17 July 2024
Day 52/75
Woke up feeling sick today so it was a fairly easy day with training.
Indoor workout
45 minutes mobility/stretching/foam roll/lax ball
I’ve honestly made a lot of improvements with my mobility given how much time I’ve spent actually doing it during 75 hard. Usually I’d hold a stretch for 5 seconds and then bored and stop.
Outdoor workout
45 minute unloaded walk
1 page “We make ghosts”
9 pages “Beyond Order”
Ate clean today, progress pic uploaded to 75 hard app, finished my water.
1 Like
18 July 2024
Day 53/75
Still pretty sick today unfortunately.
Indoor workout
45 minutes mobility/stretching/foam roll/lax ball.
Outdoor workout
45 minute unloaded walk
1 page “We make ghosts”
9 pages “Beyond Order”
Ate clean today, progress pic uploaded to 75 hard app, finished my water.
2 Likes
Forgot to log over the weekend but still got everything done.
19 July 2024
Day 54/75
Indoor workout
M4M Pull
A. Farmers walk 25lbs plate per hand 2 minutes
B1. SGHP 2x5 135lbs
B2. DB shrug 2x15
B3. Farmers walk 50lbs/hand 2x60sec
C1. BB row 2x5 135lbs
C2. DB rear delt fly 2x15 20lbs/hand
C3. Sandbag Zercher carry 2x60sec 80lbs
D. Ring chin-up top isometric 120 seconds total
E. Hang from pullup bar 120 seconds total
F. Balance of 45 minutes used for mobility/stretching
Outdoor workout
45 minute unloaded walk
1 page “We make ghosts”
9 pages “Beyond Order”
Ate clean today, finished my water, progress pic uploaded to 75 hard app
20 July 2024
Day 55/75
Indoor workout
Manual Labour
30 minutes:
-3 Deadlift 135lbs
-5 DB clean and press 20lbs DBs
-20 steps/side suitcase carry 24kg
-20 steps KB biceps carry 24kg
Only did 8 rounds over the 30 minutes as I was still a bit sick and breathing was difficult.
Outdoor workout
45 minute unloaded walk
1 page “we make ghosts”
9 pages “Beyond order”
Ate clean, finished my water, progress pic uploaded to 75 hard app.
21 July 2024
Day 56/75
Indoor workout
“Sunday Funday” juggling, balance work, Lienhard flows, Cossack squats, Thoracic bridges, mobility, foam roll/lax ball
Outdoor workout
45 minute unloaded walk
1 page “we make ghosts”
9 pages “Beyond order”
Ate clean, finished my water, progress pic uploaded to 75 hard app.
Planning on bringing back the rucking for the last 3 weeks of the challenge
2 Likes
22 July 2024
Day 57/75
M4M Push
A. 2 DB overhead walk 120 sec 20lbs/hand
B1. Seated DB press 2x5 50lbs/hand
B2. Plate lateral multi-ROM 2x20 10lbs plates
B3. 2 DB overhead walk 2x60sec 20lbs/hand
C1. Dip 2x5
C2. Ring pushup multi-ROM 2x20
C3. Airbike arms-only/push-only 2x60 sec
D. Pushup isometric hold 120 sec total
E. Ring pushup loaded stretch 120 sec total
F. Balance of 45 minutes used for mobility/stretching
Outdoor workout
45 minutes unloaded trail hike, 6 continuous ascents up the stairs, nose breathing the whole time.
1 page “we make ghosts”
9 pages “Beyond order”
Ate clean, finished my water, progress pic uploaded to 75 hard app.
2 Likes
Forgot to log yesterday
23 July 2024
Day 58/75
Indoor workout
45 minutes mobility work/stretching
Outdoor workout
45 minute ruck 30lbs 3.4km
1 page “we make ghosts”
9 pages “Beyond order”
Ate clean, finished my water, progress pic uploaded to 75 hard app.
24 July 2024
Day 59/75
Indoor workout
M4M Legs
A. Airbike legs only 2 minutes
B1. DB lunge 2x5/leg 2x50lbs
B2. DB goblet squat Multi-ROM 2x20 50lbs
B3. Airbike legs only 2x60sec
C1. RDL 2x5 135lbs
C2. Band leg curl Multi-ROM 2x20
C3. Banded KB swing 2x30
D. Goblet squat isometric hold 120 sec total, 20lbs
E. RFESS loaded stretch 60 sec per leg
F. Adductor, Abductor, Abwheel, side bend, calves 1 set of each
Outdoor workout
45 minute unloaded walk 3.7km
1 page “we make ghosts”
9 pages “Beyond order”
Ate clean, finished my water, progress pic uploaded to 75 hard app.
2 Likes
25 July 2024
Day 60/75
Indoor workout
45 minutes mobility/foam roll
Outdoor workout
45 minute ruck 30lbs
26 July 2024
Day 61/75
Indoor workout
M4M Pull
A. Farmers walk 2 mins 25lbs/hand
B1. SGHP 2x5 135lbs
B2. DB shrug pre fatigue iso 2x20 50lbs/hand
B3. Farmers walk 2x60 seconds 50lbs/hand
C1. BB row 2x5 135lbs
C2. Rear delt fly 2x20 20lbs/hand
C3. Sandbag Zercher carry 2x60sec 80lbs
D. Chin-up iso 2 mins total
E. Deadhang 2 mins total
Outdoor workout
45 minutes unloaded walk
27 July 2024
Day 62/75
Indoor workout
M4M manual labour
17 rounds in 30 minutes:
-3 deadlift 135
-5 DB clean and press 20/hand
-20 steps/side KB suitcase carry 24kg
-20 steps KB biceps carry 24kg
Remainder of 45 minutes used for forearms work and mobility
Outdoor workout
45 minutes unloaded walk
28 July 2024
Day 63/75
Indoor workout
45 minutes mobility, juggling, Cossack squats, balance work
Outdoor workout
45 minutes unloaded walk
29 July 2024
Day 64/75
Indoor workout
M4M push
A. DB overhead carry 2 mins 2x20lbs
B1. Seated DB press 2x5 50lbs/hand
B2. Multi ROM plate lateral 2x20 10lbs/hand
B3. DB overhead carry 2x60 sec 20lbs/hand
C1. Dip 2x5
C2. Multi ROM ring pushup 2x20
C3. Airbike arms/push only 2x60 secs
D. Pushup iso 2 mins
E. Ring push-up loaded stretch 2 mins
Outdoor workout
45 minute trail hike 35lbs pack
All the above days I also did:
1 page “We make ghosts”, 9 pages “Beyond Order”, are clean, drank 1 gallon water and uploaded progress pic to 75 hard app
2 Likes
30 July 2024
Day 65/75
Indoor workout
45 minutes mobility, foam roll, juggling, balance work, Cossack squats, thoracic bridges
Outdoor workout
45 minutes unloaded walk
1 page “we make ghosts” 9 pages “Beyobd order”, are clean, drank 1 gallon water, progress pic uploaded to 75 hard app.
31 July 2024
Day 66/75
In the home stretch now but feeling quite burnt out, the combination of the heat where I live this week and all the workouts is catching up with me. I had to modify todays leg workout a bit to get it done.
Indoor workout
M4M Legs
A. Airbike legs only 2 mins
B1. DB lunge 50lbs/hand(1st set) BW reverse lunge(2nd set) 2x5/leg
B2. Multi-ROM goblet squat 2x20 50lbs
B3. Airbike legs only 2x60 seconds
C1. BW hip thrust 2x5
C2. Band hamstring curl 2x20
C3. Airbike legs only 2x60 seconds
D. Skipped the iso and loaded stretching today, I was exhausted by the end of my first set of goblet squats. Just did a few sets of abduction/adduction and calves, then stretched/foam rolled for the balance of the 45 minutes.
Outdoor workout
45 minute unloaded walk
1 page “We make ghosts”, 9 pages “Beyond order”, are clean, drank 1 gallon of water, progress pic uploaded to 75 hard app.
2 Likes
Been awesome watching you solider on through this, and the results speak for themself.
1 Like
1 August 2024
Day 67/75
Indoor workout
Mobility/stretching/foam roll with 5 x 2 minute bouts on the airbike mixed in over the 45 minutes, 4.5 miles total.
Outdoor workout
45 minute unloaded walk 3.8km
1 page “We make ghosts”, 9 pages “Beyond order”, are clean, drank 1 gallon of water, progress pic uploaded to 75 hard app.
1 Like
@T3hPwnisher really appreciate that coming from you man! Planning on crushing this last week
1 Like
2 August 2024
Day 68/75
Indoor workout
M4M Pull
A. Farmers walk 25lbs plate per hand 2 minutes
B1. SGHP 2x5 135lbs
B2. DB shrug pre-fatigue iso 2x20 50lbs/hand
B3. Farmers walk 50lbs/hand 2x60sec
C1. BB row 2x5 135lbs
C2. DB rear delt fly 2x20 20lbs/hand
C3. Sandbag Zercher carry 2x60sec 80lbs
D. Ring chin-up top isometric 120 seconds total
E. Hang from pullup bar 120 seconds total
F. Balance of 45 minutes used for mobility/stretching
Outdoor workout
45 minute unloaded walk
1 page “we make ghosts”, 9 pages “Beyond Order”, ate clean, 1 gallon water, progress pic uploaded to 75 hard app.
3 August 2024
Day 69/75
At a friend’s cottage for the long weekend so changed up the usual manual labour workout:
Outdoor workout
EMOM20:
Minute 1-14: 5 KB swing 24kg
Minute 15-20: 1 clean and press/arm 24kg
Every two minutes for 10 minutes:
40 ft suitcase carry right
40ft suitcase carry left
40ft bicep carry
All with 24kg
15 minutes stretching by the lake
Indoor workout
45 minutes foam roll/lax ball, mobility work and stretching
1 page “we make ghosts”, 9 pages “Beyond Order”, ate clean, 1 gallon water, progress pic uploaded to 75 hard app.
4 August 2024
Day 70/75
Two outdoor workouts today
Workout 1:
20 minute unloaded walk, 25 minutes stretching/mobility
Workout 2:
40 minute canoe 2.5km, very windy
5 minutes stretching
1 page “we make ghosts”, 9 pages “Beyond Order”, ate clean, 1 gallon water, progress pic uploaded to 75 hard app.
2 Likes
5 August 2024
Day 71/75
Indoor workout
45 minutes foam roll/mobility/stretching
Outdoor workout
45 minutes unloaded walk 3.3km
1 page “we make ghosts”, 9 pages “Beyond Order”, 1 gallon water, ate clean, progress pic uploaded to 75 hard app.
2 Likes
6 August 2024
Day 72/75
Indoor workout
M4M push
A. DB overhead carry 2 mins 2x20lbs
B1. Seated DB press 2x5 50lbs/hand
B2. Multi ROM plate lateral 2x20 10lbs/hand
B3. DB overhead carry 2x60 sec 20lbs/hand
C1. Dip 2x5
C2. Multi ROM ring pushup 2x20
C3. Bearcrawl 2x60 secs
D. Pushup iso 2 mins
E. Ring push-up loaded stretch 2 mins
Outdoor workout
45 minute trail hike 40lbs pack 3.5km
1 page “We make ghosts”, 9 pages “Beyond Order”, ate clean, drank 1 gallon water and uploaded progress pic to 75 hard app
3 more days.
1 Like
7 August 2024
Day 73/75
Indoor workout
Was supposed to be M4M legs today but we had some rain here yesterday so my lawncare workload today was doubled. Couldn’t really afford to have spaghetti legs all morning, just did:
Goblet squat 3x10 50lbs
KB swing 3x10 24kg
Couple sets of abduction, adduction and Abwheel plus a lot of dynamic stretches and mobility work
Outdoor workout
45 minute unloaded walk
1 page “we make ghosts”, 9 pages “Beyond Order”, ate clean, drank 1 gallon water, progress pic uploaded to 75 hard app.
1 Like
8 August 2024
Day 74/75
Indoor workout
M4M Pull
A. Farmers walk 25lbs plate per hand 2 minutes
B1. SGHP 2x5 135lbs
B2. DB shrug pre-fatigue iso 2x20 50lbs/hand
B3. Farmers walk 50lbs/hand 2x60sec
C1. BB row 2x5 135lbs
C2. DB rear delt fly 2x20 20lbs/hand
C3. Sandbag Zercher carry 2x60sec 80lbs
D. Ring chin-up top isometric 120 seconds total
E. Hang from pullup bar 120 seconds total
Outdoor workout
45 minute unloaded walk 3.2km
1 page “we make ghosts”
9 pages “Beyond order”
Ate clean, finished my water, progress pic uploaded to 75 hard app.
Tomorrow is my last day of 75 hard, will be doing the manual labour workout/last workout of metcon 4 muscle and then a double-long ruck (will be 90+ minutes) to finish things off.
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Not anytime soon, I’ll definitely keep a lot of the habits I’ve picked up since I started it, but after awhile it does get a bit tiring to do all the tasks every single day!
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