2/09/2021
AM
Run 6.5 miles
PM
3x Farmer’s Walks
30 HLR
100 band pull aparts
Some mobility
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1/10/2022
7:45 AM
30# vest:
1 mile Airdyne
200 push ups
200 squats
1 mile Airdyne
11:00 AM
30# vest
1 mile Airdyne
100 inverted rows
100 squats
1 mile Airdyne
Totals = 4 miles Airdyne, 100 rows, 200 push ups, 300 squats
Didn’t time it today
6 PM:
10 minute ab video
Notes: My joints (wrist, elbows) are starting to feel it from the high rep, weight-vested work. Didn’t do pull ups today because of it.
Not as sore from my ~7 miler yesterday as I expected, but was dragging and a bit stiffer this morning than usual. Can’t wait to get back to the barbell in a few more weeks.
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1/11/2022
AM
5.32 mile run @ 8:59 minute/mile pace
PM
Easy yoga/mobility
Notes: Ok, so I brought along my GPS watch this time to get the exact distance/pace. My goal was 9 min miles, which I had to pick up the pace for the last mile to get that done. No further workouts today; just some yoga/mobility work in the evening.
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1/12/2022
AM
5.33 mile run @ 8:54 min/miles
PM
10 minutes Ab work
Notes: Felt great on the run. Best so far this training block. In the event anyone is following along, this is Week 4 Workout 3 (out of an 8 week training block).
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Are you running a TB Base Building block?
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Yes, that’s what I’m running. It worked great for me last year, and again it feels fantastic to see my conditioning improve dramatically.
I’m changing the traditional SE circuit, though, and doing weight vest WALRUS (531) workouts. This is still in the spirit of the Base Building program but aligns more with my interests and strength level/goals.
3x week of running (5.3, 5.3, and 6+ miles)
2-3x week of WV work
Extras: occasional soccer or yoga or ab work
1/13/2022
9 AM
WALRUS
Wearing a 30# vest:
1 mile Airdyne
100 ring dips
100 inverted ring rows
100 SLDL with shrugs (pair of 22 kg KBs)
1 mile Airdyne
(didn’t time it)
Notes: This was tough. I was fatigued from my runs the last couple of days, having picked up the pace. Did it as 10 sets of 10 each.
Will bike to work and back in a couple of hours, and will do 10 minutes or so of mobility/yoga this evening.
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Nice. My resting HR was the lowest I have ever seen when doing BB last year. I think this spring ill have to give it another run (pun intended).
Keep up the good work man.
Yeah, I’m in the mid 40’s for a resting heart rate now. It’s kinda amazing how fast one adapts to steady state cardio work, especially if they are decently in shape to begin with. Too bad strength gains don’t come this fast!
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1/15/2022
AM
WARLUS workout
Wearing a 30# vest:
1 mile Airdyne
100 push ups
30 pull ups
50 KB snatches (18 kg KB)
1 mile Airdyne
(didn’t time it)
Late morning:
75 min Mountain bike ride
Notes: First time riding in a few weeks. Went with my sons and had a great time. The trails were still muddy. Rode my single speed, rigid MTB which is always a blast. Got in some kick WALRUS work in the earlier morning.
One thing I’ve found: the scalability of the WALRUS work is great. Easy to adjust/adapt if I don’t want to be too fatigued for activities later in the day.
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1/16/2022
AM
7.5 mile run
PM
50 ring dips
50 face pulls
50 band pull aparts
20 min abs + mobility
Notes: The run was nice and slow and easy. Didn’t even bring a watch. Just enjoyed the run (on a trail near a river) without pushing the speed. As for the rest of the day: lots of football watching, but also made sure to get in some other work. Nothing strenuous, but much needed.
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1/17/2021
AM
WALRUS with a 30# vest:
2 miles Airdyne
60 pull ups
120 push ups
180 squats
1 mile Airdyne
Work break for ~2 hours, then put the 30# vest back on:
1 mile Airdyne
80 push ups
40 pull ups
120 squats
Notes: Didn’t time it, but felt good. I have the day (mostly) off today so was a bit more lax on when I started each workout.
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1/18/2022
AM
5.33 mile run
PM
3x16 DB curls
3x16 BB reverse curls
3x16 face pulls
100 reps neck harness (22 kg bell)
100 band pull aparts
10 min ab workout
Notes: Those early morning runs are tough to get myself up for, but feel good once I get going. I didn’t time it today (forgot my watch), but I know the distances and I don’t really care about time. Trying to get in some other light work at nights, and hope to keep that going. For the first time in years I’m doing direct ab work, and I’m trying to do daily mobility work since I let my yoga habit slide during the pandemic. Feeling really good these days.
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Back when I used to run, I would hit the alarm as I roll out of bed, head straight to the bathroom to unload with the light on, walk to the other room and put my clothes on that I already had ready and head out the door without thinking. If you stop to think, then it sucks.
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Great approach. I drink a cup of coffee and then drive to a local trail to run. Not quite as efficient as your plan, though.
1/19/2022
AM
5.33 mile run
PM
3x16 rear delt raises
60 neck extension (plates on forehead)
100 push ups
Mobility work
Notes: Last day of the early morning runs! Now, I drop back to just weekend runs, and move to focus on sprints/higher intensity conditioning. I’m feeling great, though. Lots of energy, and that consistent mobility work is really paying off.
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I do basically this. If I have to stop, or forbid, sit down, it’s not happening.
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1/20/2022
AM
WALRUS, 30# vest:
2 miles Airdyne
50 ring dips
50 ring rows
50 SLDL with shrugs (22 kg KBs)
2 miles Airdyne
PM
10 minute ab workout
Notes: Also biked to work and bike. Tomorrow’s a day. Feeling strong and really fit lately (not surprising given the amount of running and weight vest circuits I’ve been doing).
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1/22/2022
PR TIME!!! WALRUS/Murph workout.
Have to tag @oldnattychris @SvenG @ChongLordUno @dagill2 @T3hPwnisher to show this off a bit.
Wearing a 30# vest:
2 miles Airdyne
100 pull ups
200 push ups
300 squats
2 miles Airdyne
Time = 31:56!!!
Notes: Wow, I’m shocked by my time. I was shooting for (for sure) sub 41, but really wanted to get sub 40 min. I didn’t clock watch at all, and didn’t check the timer until I hopped on the Airdyne for the last 2 miles and saw I would crush that time.
I set it up like this:
5 rounds of:
20 push ups (with handles)
5 pull ups
30 squats
5 pull ups
20 push ups (with handles)
5 pull ups
30 squats
5 pull us
I’d mark the round down as being done, take a short breather, and hit it again. Mentally, doing 5 rounds like this made it easier to tackle and easier to keep moving since I wouldn’t rest during a round. The push ups were the easiest, the pull ups were both the toughest (being the single hardest thing) but also easy because I’m just doing sets of 5. The squats… not hard but that volume sure creeps up. This is where being in good cardio shape really helps. It feels like I’m always doing squats, simply because these sets last the longest.
Can’t believe I crushed it! What a great feeling! I’ve been training this way for months and months, and specifically weight-vest only for 6 weeks. The downside is that I can’t see myself really beating that time. It went pretty near perfect for me in terms of motivation, training, weather, etc…
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Absolutely awesome to see mate.
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