Notes: Haven’t done hardly any steady state conditioning this month. My conditioning has been weight vest circuits, short Airdyne rides, biking to work, and sports. No runs or long anything longer than ~6 minutes on the Airdyne. I’m hovering in the low 170’s these days.
My diet has been the following:
Pre-workout: black coffee, banana
Post-workout/breakfast: Protein smoothie (kefir, spinach, whey, blueberries, creatine)
Lunch: Tuna sandwich, apple, bag of raw nuts/seeds/goji berries
Dinner: Whatever my wife makes (pasta, tacos, burgers, chicken/potatos, etc…)
Post-dinner: small bowl of nut butter with honey and cacao
Splurges are occasional beers, pizza, burritos (although much less these days than when locked up in the pandemic)
Thanks! I sometimes will question if I’m working “hard” enough, but for me at least a consistent effort seems to be pay off more than trying to push things too hard or too much. Especially as I’ve gotten older and have a demanding job and family life. Also, what once seemed “hard” becomes easier over time. As an example, I remember when doing 5x10 reps of 100 lbs on OHP was tough, and now it’s a nice, easy workout.
You’re the man, @ChongLordUno . Im glad you opened up some new training methods and approaches to me this year. It really inspired me to get back to tip-top shape. Consistency, putting your head down, and not listening to all the noise.
Wearing a 30# vest: 2 miles Airdyne 50 pull ups 100 push ups 150 squiats 2 miles Airdyne
Notes: Feeling less achy today. I think I need to start taking Mondays as just a recovery/mobility if my weekend activities remain as intense. I still play soccer as hard as I did when I was 15, can’t just eat an orange slice and be recovered these days.
Good ol’ weight vest work is just what I needed this morning.
Wearing a 30# vest: 75 ring dips 50 inverted ring rows 50 KB snatches 2 miles on Airdyne
A couple of notes:
I’m being more deliberate about mobility work. Doing Agile 8 prior to even getting into the garage. I need it.
Out of all the dabbling I’ve been doing this year, perhaps my favorite “discovery” is the 1 lift barbell work (5’s PRO, 5x5 FSL, or similar) followed by a weight vest circuit. Seems to hit all my needs and still can get it done in a reasonable amount of time. If I don’t do the barbell work, I’ll up the reps of the WV circuit.
Okay, doing a Krypteia workout with a weight vest:
Wearing a 30# vest 2 mile Airdyne 5’s PRO OHP: 65, 75, 95, 95, 115, 125 lbs 5x10 FSL @ 95 lbs Supersetted (alternating) with: 5x10 KB squats, 5x10 SLDL with shrug at top (using 22 KB bell/bells) 2 mile Airdyne
Notes: This worked out pretty well. I wanted to do KB presses for the 5x10 FSL, but I re-aggravated my thumb and certain positions bother it. I need to have a doctor check it out. I can work around it for most things, but KB presses and ring dips are two things that I can’t do these days and I they’re two of my favorite moves.
Will plan to get some light work in this evening. Some 100-reppers of a couple things.
Notes: All alone on the track while the sun was coming up. Never though I’d learn to enjoy early morning sessions, but, dare I say, I actually prefer them over midday. I’ll get in some pull ups and swings this evening.
Wearing a 30# vest 2 mile Airdyne 5’s PRO KB Front SQ: 16, 18, 22, 28, 36, 44 kgs 5x10 FSL @ 28 kgs Supersetted (alternating) with: 5x10 pull ups, 5x25 push ups 2 mile Airdyne
Notes: Had to make due with the KB’s I have, but it actually worked out pretty well. I wanted to use suspended ring push ups, but (as I’ve been whining about) my thumb still gets agitated when put in certain positions. Used push up stands instead.
Overall, it’s been a nice change to emphasize “strength” a bit more compared to doing only weight vested moves.
Superset with: 5x10e KB rows (28 kg bell); 5x10 roll outs
2 mile Airdyne
Notes: This is my scheduled off-day, but Friday is looking like there’s no way to fit in a training session so made the swap. It felt “easy” to be out there without a vest strapped to me.
