Excellent work dude!
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That’s truly awesome, my friend! Really nice work. It’s so rewarding to see your consistency paying off.
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Superb my man.
Can’t beat that feeling, especially when you see the time you’re hitting and you go all out cos you know a PB is imminent.
Proud of you brother.
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This is fantastic news! You made my day today!
It was clever of you to set it up the way you did. I would never have thought of that (and therefore would likely have been overwhelmed by the prospect and very successfully talked my way out of it). 
Congratulations! Now I love and hate you in equal measure because you’ve given me something to strive for one day . . .
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It is also a function of my laziness. If I just have to do 5 rounds, even if they’re longer, it seems more doable than 10 rounds. Also, the more “rounds” the more opportunity for me to take a break which I wanted to avoid. I appreciate the support!
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Rats! You’re on to me! Quick! Look over there!
1/22/2022
PM work:
100 curls (just the bar)
100 lat raises (just 8 lbs, but never sat it down)
100 reps neck harness (25 lbs, unbroken)
10 min ab workout
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That’s a monstrous showing dude! Great work.
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1/23/2022
AM
Mountain bike ride, 1 hour
PM
3x20 DB curls
3x16 neck flexion
3x16 DB tricep skull crushers
10 min abs
10 min mobility
Notes: Great weather out here for a MTB ride. Had a run planned but a friend was free to ride so opted for this. Really wanted to watch the NFL games today so got the ride in before noon, and did the rest of the easy work while watching the games.
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1/24/2022
AM
2 mile Airdyne
6 rounds (I think is called Last Castle, but I’m not sure):
25 y left-handed suitcase carry (115 lbs in left hand)
6 KB snatches (22 kg bell, alternating arms)
25 y right-handed suitcase carry (115 lbs in right hand)
10 KB swings (44 kg bell)
1 mile Airdyne
PM
15 minutes abs/mobility routine
Other: bike to work and back (5 miles total)
Notes: Getting ready for my first barbell workout in 6 weeks tomorrow. Can’t wait! Wanted to get some work in today, but nothing strenuous.
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2/25/2022
AM
2 miles Airdyne
Strength circuit:
5x5 OHP 115 lbs
5x5 Weighted pull ups + 22 kg (~50 lbs)
5x5 Front Squat 145 lbs
Assistance:
3x16 DB curls (35 lb DBs)
3x16 lat raises (15 lb DBs)
1 mile airdyne
Notes: This was my first barbell workout in 6 weeks! Felt like it a bit, too. The weight choices seemed appropriate, just need to get back in the mindset of heavier, more focused sets compared to high volume, weight vest work.
I’ll do some abs/mobility this evening.
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2/26/2022
AM
Conditioning, at track:
10 burpees, 1 squat, 100 yard sprint
9 burpees, 2 squats, 100 yard sprint
etc, etc… until
1 burpee, 10 squats 100 yard sprint
No rest. The term “sprint” here is used loosely.
Bike back home, then:
3 rounds:
Farmers walk (36 + 44 kg bells)
20 KB shrugs (22 kb bells)
Farmer’s walk (switch sides, 36 + 44 kg bells)
20 KB shrugs
Rest 1-2 minutes
Notes: This was my first early morning track workout in quite a while. It’s always daunting to hop on the bike and head over there in the dark. I had it all to myself, just some of the 0 period HS students started to trickle in as I was finishing up. Didn’t take long, as it was just a continuous effort. The sprints were more fast trots. Before I could talk myself out of it, did a few rounds of Farmer’s walks with shrugs.
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I love the look of that track workout. Absolutely nasty.
I agree: very nasty. Totally going to steal this one—once the snow melts, that is!
@T3hPwnisher @SvenG It’s a modified TB2 workout. True, it was nasty but short and sweet. They were the first burpees I’ve done in months (don’t tell @ChongLordUno), which really served as a break from the sprints.
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2/28/2022
7 AM
2 miles Airdyne
Done as a circuit:
5x5 OHP 115 lbs
5x5 WPUs BW+22 kg
5x5 FSQ 145 lbs
3x16 reverse curls (barbell, 65 lbs)
3x15 lat raises (15 lb DBs)
3x20 pull aparts
Shower, breakfast, then race to work on my bike (was running late this morning).
Notes: This is my second barbell-focused workout in the last 6-7 weeks. The first one was tough, but I feel like it got me back in the groove and this morning the weight was moving easily and smoothly.
I plan to get in some ab/mobility work this evening after work.
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2/29/2022
9am
At track:
6 x 600 meters runs (hard runs, but I hesitate to call them sprints)
At home:
3x40 yard suitcase carries (each arm) with ~115 lbs
3x20 DB presses
4 pm
Easy calisthenics with my kids (although they would argue about the easy descriptor):
2x20 of: push ups, inverted rows, KB swings (36 kb bell), goblet squats (22 kg bell), sit ups, pull aparts
Notes: This week is my first week back at the track in several weeks, so putting in a solid effort but not even timing it or killing myself yet. Next week I’ll bring a watch and push it harder.
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1/30/2022
AM
5.33 mile run
PM
100 push ups
100 sit ups
100 DB curls
Various mobility/stretching moves.
Notes: The run felt great, but didn’t push it for speed. First week back with the barbell and track workouts, so I’m no doubt a bit fatigued from that. I’m being deliberate with my mobility work and some extra body weight-type work, which seems to help with recovery and overall “readiness” for my next workout.
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2/01/2022
AM
2 mile Airdyne
5x5 OHP 125 lbs
5x5 WPUs BW+28 kg
5x5 FSQ 165 lbs
1 mile Airdyne
3x16 reverse curls (barbell, 65 lbs)
100 push ups
Notes: Tough workout today. Still adapting to the barbell, but feeling good. Took some updated pics. Sitting at right about 175 these days.
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2/02/2022
AM, at track:
10 burpees
800 meter run
5 burpees
400 meter faster run
Rest, repeat 2 more times
Notes: Man, it’s hard to push conditioning at the break of dawn. Gotta get these in before I head to work. I may transition to doing hard weekday conditioning on the Airdyne for convenience and as a time-saver.
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