You’ve been talking to my wife, haven’t you? (Haha.)
It may be that that was just what I needed to hear, my friend!
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12/21/2021
AM
5 mile run
Notes: Didn’t even time it, just getting in some miles.
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12/22/2021
6 mile run
100 push ups (done as: 1 push up, stand up, 2 push ups, stand up…10 push ups, stand up… back down)
Notes: Last day in SoCal visiting. Ran along the beach (not in the sand, but on the path). Hadn’t gone for a run in months and months, so was pleasantly surprised it was easy enough to bust out a 5 then 6-miler on consecutive days.
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- 12/23/2021
2 miles on Airdyne
14, 12, 10, 8, 6, 4, 2 pull ups (56 total)
4, 8, 12, 16, 20, 24, 28 ring dips (112 total)
1 6 reverse barbell curls; 16 barbell curls, 16 DB hammer curls , done with no rest.
2 miles on Airdyne
Notes: Did this in my garage after a day of driving. Now gotta go deliver some cookies and beers to neighbors.
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12/24/2021
AM
5.5 mile run
PM
Inverted rows and push ups , super-setted descending ladders: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 ( 110 of each )
DB Lat raises super-setted with sit ups : 21, 15, 9 ( 45 of each )
Notes: Just keeping active during the Holidays. Last year around this time I really focused on running and calisthenics (TB base building), which served as a nice break from barbell work and also a good way to slim down. Trying to keep running 3x/week (5-10 miles) and getting in calisthenics/weight vest work 3x a week. At least through January and then start with the barbell work.
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Happy Christmas mate.
To you as well, my friend.
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12/26/2021
Modified Murph; divided into two sessions:
AM (wearing a 30# vest)
1 mile AirDyne
50 pull ups
100 push ups
150 squats
1 mile AirDyne
Time = 19:10
Lunchtime (wearing a 30# vest)
1 mile AirDyne
50 pull ups
100 push ups
150 squats
1 mile AirDyne
Time = 20:36
Totals = 100 pull ups, 200 push ups, 300 squats
Notes: This is the first time I’ve divided this workout in half, having read that’s how Jim often does it. I like that each was more focused and over pretty quick. The negative is simply getting yourself back out there after wrapping up the first one and moving on with your day. The pull ups were tough, probably because I haven’t done weighted pull ups in a while, and, let’s face it, 100 weighted pull ups is no joke.
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12/27/2021
AM (wearing a 30# vest)
1 mile AirDyne
50 inverted ring rows
100 push ups
150 squats
1 mile AirDyne
Time = 18:53
Extra work (after removing vest) : 3x20 lat raises; 3x20 band pull aparts
Lunchtime (wearing a 30# vest)
1 mile AirDyne
50 inverted ring rows
100 push ups
150 squats
1 mile AirDyne
Time = 19:35
Totals = 100 inverted ring rows, 200 push ups, 300 squats
Notes: Those rows are definitely easier than the pull ups. I’m toying with the idea of doing pull ups in the first session and rows in the second. Also, I really mentally like the 100, 200, 300 reps thing, so I’m keeping push ups and squats as the mainstays. Might swap for KB swings, which I could also get 300 of if I pick the right bell.
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12/28/2021
AM
5.5 mile run
PM
58 pull ups (14, 12, 10, 8, 6, 4, 4)
72 ring dips (16, 14, 12, 10, 8, 6, 6)
Notes: Ran in the rain. Almost talked myself out of it, but had it planned and sucked it up. Gonna repeat that run tomorrow, too. As for the PM work: supersetting pull ups and ring dips has to be the best upper body calisthenics workout ever invented. Great combo.
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12/29/2021
AM
5.5 mile run
Notes: Sticking to my plan of nixing the barbell work for 5 weeks while I focus on outdoor runs and weight vest/body weight circuits. This worked well for me last year, and allowed me to re-enter strength work with added zest. Also, the conditioning emphasis kept my weight down during the Holidays
I plan on hitting a yoga class this afternoon. A New Year’s resolution is to be more deliberate in making a class once a week. The pandemic didn’t do my mobility any favors.
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12/29/2021
PM
1 hour yoga class
Notes: Really needed this. I’m so out of practice that even an easy flow class is tough. I guess that means I need to do it more.
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Constant grind my man. Admirable
Hope all is well brother
12/30/2021
AM KB workout
2 mile Airdyne
3 rounds:
5 prying goblet squats
5 KB halos
5 bridges
5 rounds:
10 KB swings (44 kg bell)
10 ring dips
10 KB swings (44 kb bell)
10 ring rows
2 mile Airdyne
Notes: Needed a relatively “easy” workout, and this fit the bill. I’m a bit fatigued from the runs and Murph-style WALRUS workouts.
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Doing well, friend. What a transformation you’ve had this year! It was about a year ago you got me turned on to Tactical Barbell, which I’ve used quite a bit this year and still doing a version of Base Building this year as well. We’re both hitting 2022 with much more momentum than 2021, that’s for sure.
12/31/2021
~6.2 mile run (going for 10k, approximately)
Notes: Not breaking in personal bests on these runs, just getting in the miles. Have yet to really get the “runner’s high” back, but this is only my 6th run back into it. Will try to start picking up the pace over the next couple of weeks. Tomorrow is a day off, which is good timing after a night out tonight.
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1/04/2021
AM
5.5 mile run
PM
16, 14, 12, 10, 8, 6, 4, 2 Pull ups match with ring dips (72 of each)
Notes: Took a bit of a breather going into the New Year. Kinda needed it, but also was just tired from all the eating, traveling, activity, and getting back to work so soon.
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1/05/2022
AM
5.5 mile run
PM
Pull ups and Ab wheels (74 of each) , done as: 16, 14, 12, 10, 8, 6, 4, 4
Notes: You see the trend of my early year plan: endurance runs and body weight (or weight vest) circuits. I’ll transition to barbell work after a few more weeks. The runs aren’t naturally getting much faster, but I’m resisting the urge to push those for time (I’m not even timing them) and just getting in the miles at a natural pace.
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1/06/2022
AM
WALRUS-style training:
30# vest
1 mile Airdyne
50 inverted ring rows
75 push ups
100 squats
1 mile Airdyne
Then some curls (no weight vest)
Midday
1 hour of soccer
PM
10-minute Ab video following youtube (never thought I’d type that)
Notes: Great day! I’m “working” virtual these days, with our University suspending in-person classes for now, so have a bit more flexibility.
WALRUS workout: felt great! Went easy on the rep goals since I knew I had soccer in a few hours, so everything was extra clean and crisp. Got some extra curls in, since I felt I should do a tad more and haven’t done them in a while. Just 3x16.
Soccer: 4 on 4 on an astroturf field at my University. Really fun game. Nothing too intense but a good way to get some conditioning in. Also biked to and from, which is about 5 miles total.
Abs: I found this 10-minute ab workout on youtube that didn’t look completely ridiculous, so gave it a go. Was pleasantly surprised. No talking, nice selection of moves, easy to follow. I never do these, and get all my ab work from HLR and roll outs.
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1/07/2022
Early AM
30# vest:
1 mile Airdyne
50 pull ups
100 push ups
150 squats
1 mile Airdyne
Time = 19:31
2 hours later:
30# vest:
1 mile Airdyne
50 pull ups
100 push ups
150 squats
1 mile Airdyne
Time = 21:43
Notes: Strange the second was so much slower, because I felt like I was moving at the same pace. I guess that’s what fatigue will do to you. Anyway, combined this is pretty close to my PR goal of 41 minutes for completing the whole thing in one shot.
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