2/20/2022
10 am
1.5 hour mountain bike ride
Notes: Really fun ride with a few friends through the Santa Cruz mountains. Much more fun than Airdyne in my garage.
2 Likes
2/21/2022
Divided the following into two sessions:
(wearing a 30# vest)
4 miles Airdyne
100 pull ups
200 push ups
300 squats
Also got in 10k+ steps walking around San Francisco.
Notes: Nothing fancy today. Had a the day off of work but also had some family stuff planned to squeezed in the sessions when I had time.
5 Likes
2/22/2022
7 am
2 miles Airdyne
TB DL (sets of 5): 160, 175, 215, 250, 280, then 300 lbs x10
15 broad jumps mixed in during warm up sets
1 mile Airdyne
Put on 30# vest
1 mile Airdyne
TBDL (5x250)x5
Ring dips 5x10
Pull ups 5x5
(remove vest)
3x20 curls
3x20 lat raises
3x10 face pulls
Notes: I bit tweaky in my neck again after so many weighted pull ups yesterday. Need to keep remembering to keep my gaze down. Otherwise felt good and strong.
3 Likes
2/24/2022
7:30 AM
OHP, 531/WALRUS
2 miles Airdyne
531 work:
OHP: 5x65, 5x75, 5x85, 5x95, 5x115, 9x125 lbs
Superset: 5x10 KB SLDL + shrugs (22 kg bells)
(put on 30# vest)
1 mile Airdyne
Blending of WALRUS/350:
Round 1
19 KB presses (22 kg bells)
19 inverted rows
(rest 3 minutes, after doing both. No rest between the presses/rows)
Round 2: 17 of each
Round 3: 15 of each
Total = 51 reps of each
(remove vest)
1 mile Airdyne
High rep accessory work:
100 plate raises (20 lbs)
100 curls (empty bar)
Notes: Wow, that was pretty fun. The small tweaks made it feel like a different workout. I’ve been doing the WALRUS stuff for some time now, and I want to keep it in the mix but change up the approach. This seemed to do the trick.
3 Likes
2/26/2022
2 miles Airdyne
BP 531
5x115, 5x115, 5x140, 5x165, 5x185, 8x215 lbs
Superset with 5x10 KB goblet squats (36 kb bell)
1 mile Airdyne
(with 30# weight vest)
3 rounds max reps ring dips, chin ups, 3 min between rounds (no rest between exercise pairs):
Dips: 24, 21, 16 (61 total)
Chins: 13, 11, 9 (33 total)
1 mile Airdyne
100 barbell shrug/row hybrids (135 lbs)
100 band pull aparts
Notes: Perhaps a but much in retrospect. I’m pretty floored right now. Good workout, though.
3 Likes
2/27/2022
Long, slow 5.3 mile run
Notes: Wasn’t pushing it at all. Can really feel yesterday’s workout.
2 Likes
2/28/2022
7 am
WALRUS/Murph
(with 30# vest)
4 miles Airdyne
100 pull ups
200 push ups
300 squats
Notes: This always feels like a back-to-the-basics workout. I slept A LOT the last two nights, probably 9 and 10 hours. I also ate a lot, too, although mostly healthy stuff. (Except a huge cookie on Saturday night).
3 Likes
3/01/2022
7:15 am
2 miles Airdyne
TB DL 5’s PRO: 140, 180, 210, 260, 300, 330 lbs
w/ jumps and throws
(put on 30# vest)
1 mile Airdyne
5x5 TB DL (260 lbs)
5x10 ring dips
5x5 pull ups
(remove vest)
1 mile Airdyne
3x20 second Airdyne sprints
Notes: Skipped isolation work, but may get in some 100’s later tonight. Was going to do more 20s sprints, but I was wiped out and needed to get ready for work.
3 Likes
3/03/2022
0.5 mile weight vest walk
OHP 5’s PRO: 65, 70, 85, 100, 115, 135 lbs
S/S with: 3x10 SLDL w/ shrugs; 3x10 ab wheels
(put on 30# vest)
1 mile airdyne
350/walrus, using KB presses (22 kb bells) and pull ups:
Presses: 20, 19, 17 (56)
Pull ups: 14, 12, 10 (36)
1 mile airdyne
(remove vest)
3x10x95 lbs barbell curls
3x10x25 lb DB lat raises
Conditioning will be soccer at lunch
Notes: I got the idea to do a ~10 min weight vest walk from CT’s article Eternal Warrior. Otherwise everything moved well. I like the change up of doing the “350” workout for the weight vest/walrus work as opposed to rounds of 10 reps.
3 Likes
3/04/2022
7 am
(put on 30# vest, grab a pair of 25 lb DBs)
0.25 miles Farmer’s Walk
0.5 miles walk
0.25 miles Farmer’s Walk
0.5 miles walk
0.25 miles Farmer’s Walk
0.5 miles walk
0.25 miles Farmer’s Walk
Notes: Did this at a local park that has a half mile perimeter. Got the idea from CT, who advises to to a 1 mile Farmer’s walk with 25 lbs DBs as an example of a non-lifting day activity. Definitely not too easy, but not overly taxing either.
1 mile Farmer’s walk (weight vest + DBs) + 1.5 mile weight vest-only walk = 2.5 miles total
3 Likes
3/05/2022
8 am
2 mile Airdyne
4x6x205 lbs BP
4x6x185 lbs zercher squats
(done as supersets)
1 mile Airdyne
(put on 30# vest)
3xF pushups (53, 48, 43)
3xF inverted ring rows (20, 18, 16)
Done back-to-back with ~3 min between rounds)
1 mile Airdyne
(remove vest)
3x10 curls (45 lb DBs)
3x10 face pulls
Notes: Still toying with a set up here. I want to fit the following into a single workout:
Total body max strength (done as a circuit: push, pull, lower). 5x5
Weight vest work, upper push/pull. (done a 3 rounds max reps)
Isolation work (2 things, done as 3 rounds)
Conditioning (short but sweet, like 5 minutes or less. Airdyne sprints, KB swings, etc…)
I probably need to omit either the WV work or isolation work to get it done in about an hour. Maybe I could just rotate which one of those I do.
3 Likes
3/08/2022
Played soccer on Sunday, and hurt my shoulder playing goalie. I never play goalie, and it showed. However, diving for a ball I tweaked my left shoulder. So, had to consider what type of workout I could do today. Did the following:
2 miles airdyne
3 rounds prying goblet squats, KB halos, bridges.
5’s PRO DL: 145, 175, 205, 245, 275, 325 lbs
(with jumps/throws)
1 mile Airdyne
5x5x245 lbs DL
5x12 DB curls
5x12 sit ups
3x20s Airdyne sprints
Notes: Any pushing felt a bit tweaky, so cut it out completely. Hadn’t done a workout like this in forever, so was a nice change. The weight moved easy. Hope to be able to add in some dips or presses later this week.
3 Likes
3/09/2022
7 am, conditioning
5 rounds:
1 mile Airdyne
20 KB swings (36 kg bell)
1 mile Airdyne
10 KB snatches (5e, 18 kg bell)
Time = 36:45 (not racing, but keeping a good pace)
Notes: An oldie but goodie conditioning workout. Much more fun than a straight airdyne ride, and feels a bit tonic-like for recovery. My shoulder joint still is a bit painful especially on horizontal pressing (I can feel it on push ups), but felt great on snatches.
3 Likes
3/10/2022
7 am, Squat BBB
2 miles Airdyne
Back Squat, 5’s PRO: 115, 135, 160, 185, 215, 235 lbs
S/S: 3x10 weighted pull ups (+25 lbs); 2x10 KB presses (22 kg bells)
1 mile Airdyne
Back Squat 5x10x185 lbs
S/S: 2x10 weighted pull ups; 3x10 KB presses
Notes: Couldn’t decide what to do today. My schedule is messed up because I tweaked my shoulder and I’m avoiding horizontal pressing. Also, usually I play soccer today so go light on lower body but it’s canceled. So, just fell back to a classic. Haven’t done higher rep squats in a while, so I’ll be feeling it tomorrow.
3 Likes
3/11/2022
6:30 am
2 mile weight vest walk
3 rounds Farmer’s Walks
Mobility
Took about an hour. Easy recovery stuff.
3 Likes
3/12/2022
8 am
2 miles Airdyne
OHP 5’s PRO: 55, 65, 85, 100, 115, 125 lbs (off the floor each time)
S/S: 5x6 HLR
1 mile Airdyne
5 rounds:
5x5x100 lbs OHP
15 pull ups
5x5x100 lbs OHP
10 swings (44 kg bell)
1 mile Airdyne
3x8x95 lbs barbell curls
3x20 pull aparts
Notes: It’s been a nice change to get back into classic 531 programming. BBS for OHP, BBB for squats, 5x5 FSL for DLs.
3 Likes
3/13/2022
7 am
0.5 mile WV walk
Trap Bar 5’s PRO: 160, 240, 290, 310, 360 lbs
S/S with broad jumps, HLR
1 mile AD ride
TBDL: 5x5x310 lbs
OHP: 5x10x105 lbs
Ring pull ups: 5x10
1 mile AD ride
3x8x95 lbs barbell curls
3x20 band pull aparts
Notes: New TB day! Picked this bad boy up from Facebook Marketplace so had to put it to good use right away. It’s a behemoth, but such an improvement from my cheap Amazon TB I had been using. The handles are much higher, so I moved more weight than usual. Super smooth and very high quality.
6 Likes
3/16/2022
7:15 am
10 miles Airdyne
Quick “power circuit” or neurotraining or similar
Push press, 3x5
Explosive pull ups 3x5
Russian-style KB swings, 3x5
Mobility
Notes: Just enough to get some work and recovery in before heading to work. Also note: my workouts and writing are pretty non-eventful lately.
3 Likes
This can be a good thing. No injuries at least . . . 
1 Like