10/14/2021
AM work (toned down; playing soccer at lunch)
1 mile Airdyne
Ring pull ups: 14, 12, 10, 8, 6, 4, 2 = 56 pull ups (+ 2x5 as a warm up)
KB swings (36 kg bell) 4, 8, 12, 16, 20, 24, 28 = 112 swings
1 mile Airdyne
3 Likes
10/16/2021
AM
1 hour of mountain biking
Notes: Fun times.
2 Likes
10/17/2021
90 minute Soccer game.
Notes: We lost. It wasn’t close. Hurt my foot, too, battling for the ball and I’m hobbling a bit. Why do I do this to myself? Oh yeah…cause it’s fun.
2 Likes
10/18/2021
AM
Just getting some work in here. Hobbled a bit, though, from yesterday’s soccer game.
OHP 5’s PRO. 65, 75, 85, 95, 115, 125 lbs
100 band pull aparts
8.5 miles on Airdyne
2 Likes
10/19/2021
AM
2 miles on Airdyne
Circuit (no rest between sets, short break between rounds):
5x6 OHP @ 115 lbs
5x6 Weighted pull ups + 22 kg
5x6 front SQ @ 115 lbs
Assistance circuit (no rest between sets, short rest between rounds):
3x12 DB curls @ 35 lbers
3x10 skull crushers @ 35 lbers
3x8 knees-to-elbows HLR
Metabolic conditioning:
100 KB swings (36 kg bell) done quickly: 40-30-20-10 reps
2 miles Airdyne
Notes: This template was from CT’s recent article on training for longevity. It’s not so different than what I’ve been doing. Took about one hour, which included two sessions on the airdyne. The barbell weights were not heavy (especially for the squat) but the template calls for no rest between sets so didn’t want to go too heavy. I like this. I bit like TB, Krypteia, Waterbury’s Testosterone Boosting workout, and CT’s strength circuits.
3 Likes
Plugging away my man
Been out the loop myself
Did you listen to my podcast brother? It’s right up your alley
I just saw it posted on your log, and will put it on today. Looking forward to hearing it!
1 Like
10/20/2021
AM
5 minutes on Airdyne
5 x 0.5 mile sprints on Airdyne
30 minute weight vest walk
Mobility
Notes: Plan was to get in some reasonable HIC, and then some weighted conditioning. The 0.5 mile sprints took between 1:05 and 1:07, so nothing too long but I kept it at a good clip. Should extend it to 1 mile sprints next time.
2 Likes
Let me know what you think man.
Your feedback means a lot to me
10/21/2021
AM
2 miles Airdyne
Strength circuit:
Bench press: 5x6@205 lbs
WPU’s: 5x6@BW+40 lbs
KB FSQ: 5x6@44 kg bell
Extra work:
Reverse BB curls: 3x8@70 lbs
Lat raises: 3x8@20lb DBs
Side bends: 3x8e@36 kb bell
0.25 mile Farmer’s Walk@25 lb DBs, added 10 curls, 10 shrugs, 10 DB presses, 10 curls every 100y
2 mile Airdyne
Notes: Started with BW+50 lbs on WPUs but backed off after the first set. Once that change was made, the other weights felt appropriate. Didn’t rest much at all between sets. I’m liking this structure, with a nice mix of strength and conditioning. Takes what I like about TB but puts a bit more emphasis on conditioning and I’m not bored doing straight sets with tons of rest between them. Probably taking tomorrow off, or just some easy work in the morning.
1 Like
10/22/2021
AM
Off day:
20 minutes easy yoga/mobility/light warm ups with weights
2 miles on Airdyne
(Also biked to work in the rain)
1 Like
10/23/2021
AM
2 miles on Airdyne
Strength circuit:
5x6 OHP @ 115 lbs
5x6 Weighted pull ups + 18 kg
5x6 front SQ @ 135 lbs
Extra work:
3x12 DB curls @ 35 lbers
3x10 skull crushers @ 35 lbers
3x8 knees-to-elbows HLR
Metabolic conditioning:
100 KB swings: 40-30-20-10 reps
2 miles on Airdyne
Notes: this is my 3rd workout with this set up, and I like it. It’s from CT’s recent article about how to train for longevity and health. I love CT’s writings, but often struggled with his specific programs or they just didn’t align with my style of training. This approach is very much like: simplistic, circuit-style for pace, and customizable. It goes like this:
Some cardio to warm up (I like 2 miles on Airdyne)
Strength portion: Upper pull, upper push, lower done as a circuit in the 3-6 rep range. I like the higher end of that. Basically a TB cluster, but more fun since you do it as a circuit. The weights are a bit lighter, but it’s fun to get strong and stronger when you’re fatigued from lack of rest.
Cluster 1: OHP, WPU’s, FSQ
Cluster 2: BP, WPU’s, KB FWQ
Assistance portion: he calls for three exercises done in the 6-8 rep range. I sometimes exceed this.
Cluster 1: DB curls, DB tricep extensions, HLR
Cluster 2: Rev. curls, lat raises, side bends.
Metabolic conditioning: Something like swings, burpees, boxing, etc… done for 3-5 minutes.
Choice 1: 100 KB swings done quickly
Choice 2: Long farmer’s walk
Finish with 2 miles on Airdyne.
Note, of course, the specific exercises are my own choices but are very much in-line with what CT prescribes.
2 Likes
10/25/2021
AM
2 miles Airdyne
Strength circuit:
Bench press: 5x6@205 lbs
WPU’s: 5x6@BW+18 kg
KB FSQ: 5x6@44 kg bell
Extra work:
Reverse BB curls: 3x8@75 lbs
Lat raises: 3x8@20lb DBs
Side bends: 3x8e@36 kb bell
Farmer’s walks (4) varying distance with a 44 kg and 36 kg bell (switching hands)
2 mile Airdyne
Notes: Nice one. A near duplicate of the earlier workout, just changing the structure of the Farmer’s walks. I’m not really feeling the need to force weight increases each time, and these weights feel like I can get clean reps at the pace of the circuit. (Also, it’s the heaviest KB I have so can only increase the reps of the squat).
3 Likes
10/26/2021
AM
5 min warmup on Airdyne, mobility work
Main work (power intervals with ~2 min rest between):
0.5 mile on AD (1:06)
1 mile on AD (2:15)
1 mile on AD (2:17)
1 mile on AD (2:15)
0.5 mile on AD (1:06)
20 min weight vest walk (had to cut it short, pressed for time)
Notes: Very convenient way to get in solid conditioning, as opposed to making it to the track and doing 600m resets. Also, easier on the body than sprinting.
2 Likes
10/27/2021
AM
2 miles on Airdyne
Strength circuit:
5x6 OHP @ 115 lbs
5x6 Weighted pull ups + 18 kg
5x6 Barbell FSQ @ 135 lbs
Assistance circuit:
3x12 DB curls @ 35 lbers
3x10 skull crushers @ 35 lbers
3x8 knees-to-elbows HLR
Metabolic conditioning:
100 KB swings: 40-30-20-10 reps
2 miles on Airdyne
Notes: I’ve been carbo loading like I’m training for a marathon. Not by design, just had a string of birthday parties, visitors from out of town, and hanging out with friends. It’s amazing how that plus strength training will get you stronger. Who knew? Probably a little more fluffy from it, but it feels good to hit the gym with so much energy and see the weights fly up.
3 Likes
10/28/2021
AM
Sprint 8:
30s sprints on Airdyne; 90s rest (8 rounds)
Weight vest walk for 25 min
Notes: Feeling good. Will play soccer at lunch, so nothing too crazy this morning.
3 Likes
10/29/2021
2 miles Airdyne
Strength circuit:
Bench press: 5x6@205 lbs
WPU’s: 5x6@BW+18 kg
KB FSQ: 5x6@44 kg bell
Extra work:
Reverse BB curls: 3x8@75 lbs
Lat raises: 3x8@20lb DBs
Side bends: 3x8e@36 kb bell
Farmer’s walks (4) with a 44 kg and 36 kg bell (switching hands)
2 miles Airdyne
Notes: This is the end of the second week using this protocol. Next week’s workouts I’ll start adding 1-2 heavier sets of BP, OHP, and FSQ.
2 Likes
I want to be you next time I’m 45.
Except taller, obviously.
Obviously choose to be taller (and better looking).
10/30 and 10/31/2021
Mountain biking 1 hour (10/30)
Soccer 90 min (10/31)
Notes: I’m liking using the weekends as a chance to get in “fun” activities as opposed to structured workouts.
1 Like