8/11/2023
Bonus work:
Ab WOD:
3 - 6 - 9 - 12 - 9 - 6 - 3
V-ups
Russian twists
Hollow hold, in sec
Seated face rows: 5x10
Some curls
Some lat raises
100 push ups
4 Likes
8/13/2023
At a conference in SF. Yesterday logged 21,386 steps walking around.
Today at 7 am in hotel gym:
4 rounds:
10 SLDL + shrugs, 50 lb DBs
10R/10L DB rows, 50 lb DB
25 push ups
4 rounds:
10 DB curls, 35 lb DBs
10 Lat pull downs, machine
4 Farmer’s walks, 50 lb DBs
That’s it. Exhausted so kept it short and sweet. My shoulders are still smoked from those thrusters a couple days ago so focused on pulling. If I’m feeling it, I’d some abs and mobility later.
4 Likes
8/14/2023
Hotel workout
Leg press
DB flat bench
Rear delts
Lat raises
Seated shoulder press
Tricep push downs
Just the list of exercises I did. Back to normal on Wednesday.
3 Likes
8/16/2023
7 am, Crossfit
WOD, 21 min AMRAP:
14 toes-2-bar
14 box jumps, 24"
14 thrusters, barbell
63 single unders (jump rope)
Total = 6 rounds + 38 reps
Notes: Good to be back at it. The workout felt great. I’ll get in some lunchtime bonus work.
3 Likes
8/17/2023
7 am, Crossfit
Strength A:
Max reps strict hand stand push ups
Me: 6
Strength B: 10 min EMOM, alternating:
5 Dead lifts, 275 lbs
3 strict hand stand push ups
WOD. 3 4-minute rounds for max reps. Rest 2 minutes between rounds.
20 calories row, then…
3-6-9-12-15
Deadlifts, 225 lbs
Push ups
Me: got into the 12’s on each round
Notes: Tough one today. Kept everything at Rx, though, and I’m getting better at hand stand push ups. I could feel a callous starting to rip, so backed off on the DLs for the last round.
Got in some abs, push ups, and lat raises yesterday at lunch. I’ll do something similar today. I really dig this little “micro” workouts as a way to get a bit extra pump volume. Mentally they’re really easy to do, and they do add up over time.
3 Likes
8/18/2023
7 am, Crossfit gym
Strength A:
Back rack reverse lunges, 10R/10L
Me: 145 lbs as top set
Strength B:
Max reps strict pull ups
Me: 20 reps
WOD, 3 rounds for time:
400m run
16 pull ups
12 front squats from floor, 95 lbs
8 ring rows + 8 ring dips
Time = 15:22
Notes: Have a partially torn callous from all the deadlifts and toes-2-bar the last couple days, so couldn’t attempt the programmed muscle ups (subbed in ring rows/dips). Went a bit too light on the front squats, should have used 115 lbs but couldn’t hold the front rack very well because of the callous so had to clean it gingerly and then adjust to cross-armed front squats.
Reverse lunges suck ass. These were done with all 10 reps on one side, then all 10 on the other rather than alternating. I don’t know if this made it worse, but it didn’t make it better.
Tomorrow is a track/trail run or weight vest walk day. Sunday will be a good ol’ strength day in the garage.
Funny how I can hit 30 pull ups when in a competition, but on a routine workout day 20 reps was a strong effort. Also (my excuse), I’m still building back up after taking several months off of them due to golfer’s elbow.
3 Likes
8/19/2023
Conditioning day
1 mile run, max effort:
Time: 6:01
Followed by a brisk 1 mile weight vest walk with 15 squats every 800m.
Then remove weight vest and walk leisurely another 1.5 miles.
Notes: Dammit!! My goal is 6:00 or below, and I missed it by literally 1 second! Oh well, I’ll give it another shot soon. I came out pretty hot, with a 1:20 time for my first quarter mile, then was at 2:55 after a half mile, and, as @kleinhound says, just tried to hold on for the rest. Thought I had it, but not quite. That said, I gotta be somewhat happy with this as a 50 year old who is not specifically training for it.
I’ll hit some abs later, but no other accessories or bonus work. I want to be fresh for my strength day tomorrow.
5 Likes
Mate that’s outstanding!
No doubt that you’ll smoke it next time
1 Like
8/20/2023
9:30 am, Almaden trials
75 min mountain bike ride. Lots of uphill climbing.
3:30 pm, garage. Strength work. PR set + widowmaker inspired style
OHP: 135 lbs x 6; 105 lbs x 15
Pull ups: 50 total reps done in 3 sets
Ring dips: +22kg x 15 reps; BW x 20 reps
Ring rows: +30 lb weight vest x 15 reps; BW x 17 reps
Push ups: +30 lb weight vest x 41 reps; BW x 45 reps (then 16 reps to get to 100)
Curls: 45 lb DBs x 10 reps; towel 28 kg KB curls x 12 reps
Pre-dinner ab work:
3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 -3
V-ups
Russian twists
Hollow hold, in sec
Notes: Whew, that was a busy day. Hadn’t planned on the MTB ride, but got invited and didn’t want to pass it up. Great work out, too, with sustained climbs and then the fun downhill pay off. The strength workout was tough, given the MTB ride and the hot, humid day (not used to that in NorCal). Still, good effort on that and my sons joined me. Abs always suck, but trying to keep them in the mix with a vacation coming.
3 Likes
8/22/2023
7:30 am, garage
Strength A:
Bench press: 5x5x205 lbs
S/S with: 8 x 8 ring pull ups
Strength B:
Back squat: 1x20x205 lbs
WOD, 5 rounds for time:
2 Back squats, 275 lbs
20 deficit push ups
50y farmer’s carry, 22 kg KBs
10s L-sit hold
Time = ~12 min
Notes: This was yesterday’s CF workout, with slight modifications to the WOD (they used box step ups instead of farmer’s carries, and I upped the push up totals to get to 100 even). This was a kick ass workout, though.
Looking a bit leaner these days. Here’s me this morning after training. I do a Dexscan on Thursday to get BF% and other measurements, so that’ll be my third one and a great way to really quantify progress. I’ll possibly do a longer write up after that. I never do them, but now that I’m 50 and I get more “I can’t believe you’re 50” comments from the youngsters I train with, I’m more inspired to do so. Excuse the red marks from the belt and barbell, and the mess around me.
7 Likes
Lookin’ good, my man! Keep up the good work.
1 Like
8/23/2023
7 am, Crossfit
Strength: Back rack reverse lunges
1x[10L/10R]; 115 lbs
1x[8L/8R]; 135 lbs
1x[6L/6R]; 155 lbs
1x[6L/6R]; 155 lbs
WOD, 3 rounds for time:
25 GHD sit ups
25 thrusters, barbell
150 single unders
Time = 11:42
Bonus work:
Some curls and lat raises
Notes: Still feeling yesterday’s workout, but this one was relatively tame. I hate lunges, so it’s good I’m being forced to do them. Looking to get in some push ups and face pulls.
5 Likes
8/24/2023
Noon, Crossfit gym
WOD. 6 rounds, each for time. Rest 3:30 between rounds:
5 burpee box jumps, 24"
250m row
10 burpee box jump overs, 24"
250m rows
5 burpee box jumps, 24"
Time range: 3:28 - 3:30 per round
Notes: Nice sweaty, midday workout.
3 Likes
8/25/2023
7 am, Crossfit
Strength, 10 min EMOM, alternating:
10 seated DB presses; 45 lb DBs
5 Dead lifts; 225 lbs
WOD.
4 minute EMOM of: [3 power cleans + 3 front squats + 3 shoulder-to-overheads]; 115 lbs
Rest 1 min
4 minute EMOM of: [5 power cleans + 5 front squats + 5 shoulder-to-overheads]; 95 lbs
Rest 1 min
4 minute EMOM of: [7 power cleans + 7 front squats + 7 shoulder-to-overheads]; 75 lbs
Late morning: 1.5h walk on Santa Cruz beach trail (took my research students for a day out of the lab)
Evening:
3 - 6 - 9 - 12 - 9 - 6 - 3
Ab roll outs
Mountain climbers
push ups
Then did 40 push ups to get to 100
Easy mobility work
Notes: Didn’t sleep great and planned to take the day off. But coffee is a beautiful thing and was motivated to make it to the CF class after pepping up. The WOD was truly repulsive. It didn’t look bad on paper, but by the last round it was essentially non-stop; the next round began a few seconds after dropping the barbell after finishing the prior round. The weights were scaled to “Level 2” because the Rx weights were too much to even attempt at that pace (135, 115, 95 lbs).
Tomorrow is a day of rest, and I need it. Been pushing pretty hard.
4 Likes
8/27/2023
2.5 hour mountain bike ride. Killer ride to the top of a local spot. The ride down made the grind up worth it. Really long, tough ride.
Strength training, abbreviated:
OHP: 135 lbs x 7; 100 lbs x 13
Pull ups: 20, 14, 10 reps
Push ups: 41 (with 30# vest); 45 (bodyweight)
Curls: Followed the Surge workout protocol (barbell curls, chin ups, 3-way slow eccentric DB curls, towel curls)
Abs WOD-style:
3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3
V-ups
Russian twists
Hollow hold, sec
Notes: What a day. Just getting a chance to sit down now and relax. Nothing beats a weekend day like this, and even had a chance to hang with a friend I hadn’t seen in a while to cap off the day. The ride was full of beautiful scenery, and the older dudes I went with smoked me up the mountain. I bomb downhill pretty well but for some reason my climbing pace is nothing special. These guys come from a history of road riding so they just have the efficiency down better, I guess. Still had a blast. Really quick, minimal strength work was thrown in after I got the bike cleaned up and some food in me.
6 Likes
8/28/2023
7:30 am, garage
BSQ 5’s PRO: 115, 155, 175, 205, 235, 265 lbs
Widowmaker: 205 lbs x 20
5 rounds:
100 jump rope single unders
15 ring dips
12 ring rows
10 SLDL w/ shrugs; 22 kg KBs
Later on…
5 rounds:
5 snatch grip high pulls; 115 lbs
10 DB lat raises
20 deficit push ups
4 Likes
8/29/2023
7 am, Crossfit
Strength, go every 2 min:
Back rack reverse lunge, alternating
12 x 135 lbs
10 x 145 lbs
8 x 155 lbs
6 x 165 lbs
WOD, 14 min AMRAP:
6 strict pull ups
4 Dead lifts, 275 lbs
8 pistol squats, alternating
Total = 7 rounds even
Lunch time bonus work:
Ab WOD. 5 rounds, 1 min rest between:
10 hollow rocks
10 V-ups
10 tuck ups
10 s hollow hold
Time = 9:20
4 rounds for quality:
10 DB curls
10 Lu raises
10 shoulder pass-throughs
Notes: Was glad to see I can still rep out pistol squats. They’re hard when you’re tired from a WOD, and took by far the most time to get through. The DL’s and pull ups are quick. Met the goal of a round every 2 minutes, so happy about that. We’re doing a back rack lunge progression. I used to really hate these, now only marginally. They are done by stepping back and lowering that back knee all the way to the ground, which I hadn’t done before. Definitely harder that way.
Got in my bonus work for the day at lunch, so just mobility work this evening. My shoulder is a bit tweaky so may skip the push ups and let it heal up. Lots of burpees on the plate for tomorrow as part of a conditioning WOD, so I want to be fresh for that.
4 Likes
8/31/2023
11 am, garage
WOD, 4 rounds go every 10 min:
1 mile Airdyne
40 sit ups
1 mile Airdyne
30 KB swings, 28 kg bell
(Finished each round in ~7:30)
4 rounds for quality:
16 reverse barbell curls
12L/12R side bends holding 36 kg KB
Notes: My left shoulder has a strange pain right in the joint. It seems aggravated by my overly slouchy couch. Last night it was really annoying all night, but seems a bit better today. Still, I’ll skip my daily push ups for the time being.
6 Likes
9/01/2023
7:30 am, garage
Strength, 10 min EMOM, alternating:
5 reps OHP @ 125 lbs
10 Hanging leg raises
WOD. 3 rounds for time:
25 thrusters, barbell only
17 calories Airdyne
20 pull ups
Time = 11:41
Notes: Heading overseas this evening for about 11 days. Not sure what I’ll have available to me, so planning on bringing my running shoes and using this as a chance to take a break from strength and focus on conditioning. Running, burpees, jump rope, and some calisthenics. If I can find a pull up bar, I’ll be quite happy but will make do without it.
5 Likes
9/01/2023
Last minute bonus work before heading to the airport:
Abs WOD:
3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3
Tuck ups
Russian twists
Hollow hold, in sec
Mobility and pull aparts
Notes: That’ll do. Gonna be in Italy for 10 days. I can use a break from training, and my try to get in some runs. I signed up for a 5k race at the end of this month, so I guess that means I should run a few times beforehand.
4 Likes