just stop it now. LOL
1 Like
@hillbillyk, @shaneinga, @simo74 - Cheers, guys!
5/3/1 & Bodybuilding - c19w3d2
Monday - 19 December 2022
Workout: Easy conditioning, 1610-1705 (55 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Done. My son has basketball tryouts soon, so we’ll eat later. But rest assured: we will EAT!
8 Likes
Strong press there, mate!
1 Like
Thanks, @Koestrizer—it’s coming along!
1 Like
5/3/1 & Bodybuilding - c19w3d3
Tuesday - 20 December 2022
Workout: Back, 0520-0640 (80 minutes)
Indigo-3G - 0500
Surge - 0530-0626
Warm-up
Throws + jumps
Begin: 0542; End: 0637; Duration: 55 minutes
Deadlift - 165x5, 205x5, 240x5 | 275x5, 315x3, 350x8 (rep PR)
Bent-over row - 135 lbs - 12, 12, 12, 12
Chin-up - 10 lbs - 10, 10, 10, 10
Good morning - 135 lbs - 10, 10, 10, 10
HLR - 12, 12, 12, 12
Incline scap/trap - 2x60 lbs - 15, 15, 15, 15
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Got 8—belted and strapped, but 8 nonetheless.
To be honest, I felt (and am still feeling) lackluster about that top set: I wanted to hit it beltless, but as I was preparing my mind for the pulls, some nagging voice just kept telling me to put it on. I’m sure it helped, I can tell such a difference on the eccentric. The room started to go dark on the way up of either rep 4 or rep 5, so I paused at the top to make sure I didn’t crash. Glad I did, because the remaining 3 or 4 reps went alright—I might have even had a 9th in there, but once again: I wanted 8, I got 8, so I left it there.
Warm-up sets in 6 minutes, main work in 10 minutes, supplemental in 8 minutes. The chins were a big win today: I didn’t think I had it in me after the deadlifts and rows, but I just kept saying, “Make it hurt!” before each set. And that’s exactly what I did! They were all clean, crisp reps, too, so I’m super happy about that.
Easy conditioning later today. I can already feel my body revolting, but I’ll be getting a meatloaf ready to go in the oven this evening, so I should be in good shape soon enough!
20 Likes
5/3/1 & Bodybuilding - c19w3d3
Tuesday - 20 December 2022
Workout: Easy conditioning, 1755-1850 (55 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Done.
12 Likes
Trying not to clog up your log with congrats, but much goodness here.
2 Likes
Happy to have you clog it up, @raven78, if that means more PRs for me, haha!
1 Like
5/3/1 & Bodybuilding - c19w3d4
Wednesday - 21 December 2022
Workout: Easy conditioning & BB curls, 0500-0605 (65 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
BB curl - 150 (rep PR)
Fasted.
150 unbroken BB curls in 8:59. My hands were numb from the walk in the cold this morning, and I was hoping that’d mean I just didn’t feel the pain, but I’m not sure it mattered much: grip was shot by the end, and I got a wicked forearm pump, like usual. Didn’t feel it in my biceps so much today…
Only two more crazy sets left to go!
12 Likes
That’s a cool one. You’ll have to ask Santa for some bigger shirts…
1 Like
Funny, 'cause my wife asked me if I wanted some new t-shirts for Christmas the other day. I thought just because… But now I’m gonna say she was asking because my arms got huge, haha!
1 Like
5/3/1 & Bodybuilding - c19w3d4
Wednesday - 21 December 2022
Workout: Daily work, calves, & extra conditioning, 1740-1835 (55 minutes)
Jump rope - 300+ reps
5 rounds of:
a) Deficit RDL - 135 lbs - 10, 10, 10, 10, 10
b) CT’s modified French press - 95 lbs - 10, 10, 10, 10, 10
c) BPA - red - 10 high + 10 mid + 10 low (per round)
Jump rope - 300+ reps
3 rounds of:
a) Single-leg CR - L/R - 35 lbs - 10, 8, 8
b) Plate ground-to-overhead - 45 lbs - 25, 25, 25
Moving slowly again—the jump rope takes forever in the cold. Or at least it feels like it takes forever!
Could really feel yesterday’s deadlifts during the RDLs today. But much like Cindy and the air squats following squat day, that’s why I do these on Wednesdays and not some other day—got the heart pumping, got the blood flowing, got the PC working again!
11 Likes
5/3/1 & Bodybuilding - c19w3d5
Thursday - 22 December 2022
Workout: Chest, triceps, & easy conditioning, 0515-0740 (145 minutes)
Indigo-3G - 0500
Surge - 0530-0624
Warm-up
Throws + jumps
Begin: 0534; End: 0637; Duration: 63 minutes
Bench - 125x5, 150x5, 180x5 | 205x5, 230x3, 260x5
Dip - 75 lbs - 10, 10, 8 + 2, 7 + 2 + 1
DB flye - 2x35 lbs - 12, 12, 12, 9 + 3
Band pushdown - red - 20, 20, 20, 20, 20
Push-up - 33 + 12 + 9, 27 + 10 + 8, 20 + 7 + 6, 15 + 6 + 6 (159 reps)
BFP - red - 30, 30, 30, 30, 30
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Good gosh, I never want to do that again!
Kids’ first day of Christmas break, and we’re headed to see my parents today. It’s just a day trip, but I’m not 100% sure when we’ll be home tonight, so I finished up the chest & triceps workout and went straight into today’s easy conditioning—that was miserable!
Missed the rep PR on the top set today: would’ve needed 260x7, but I failed the 6th rep hard into the safeties, so I had to settle for 5 reps overall. Meh.
Warm-up sets in 5 minutes, main work in 8 minutes, supplemental in 11 minutes. Mental failure after rep 8 in the 3rd set of dips, and an actual fail on the 3rd rep in the 2nd mini-set of that last one—I was toast.
But I managed an additional push-up on all 12 mini-sets today, for 159 reps total. That was awful to do, but I’m pretty happy with the result!
If that’s not enough, I then tried to hit 50 more push-ups as part of the burpees in the easy conditioning—I got 'em all, but man! I was moving SO, SO slowly. Likewise for the walk: It took just over 40 minutes today, and I was constantly shifting the vest on my shoulders.
But I got it done. All of it!
So that’s that. Back at it tomorrow with squats!
15 Likes
Good lord
1 Like
Yeah, I probably should’ve made two servings of Surge!
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5/3/1 & Bodybuilding - c19w3d6
Friday - 23 December 2022
Workout: Legs & abs, 0550-0705 (75 minutes)
Indigo-3G - 0530
Surge - 0600-0655
Warm-up
Jumps only (no throws)
Begin: 0609; End: 0702; Duration: 53 minutes
Squat - 135x5, 165x5, 195x5 | 225x5, 255x3, 285x8
BB hack squat - 145 lbs - 15, 15, 15, 15, 15
Leg curl - 80 lbs - 15, 15, 15, 15, 15
Leg extension - 105 lbs - 12, 12, 12, 12
Ab wheel - ramp (19) - 12, 12, 12, 12
Upright row - 60 lbs - 15, 15, 15, 15, 15
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Went to bed a bit later than usual, but still got up about 0430. I gave myself an extra half-hour to get moving this morning. Not sure it was really necessary, but it was nice to not have to rush around to finish up and get the kids out the door.
The weather finally reached us this morning, so I skipped throws. (Not sure about today’s walk—it’s supposed to be below zero with wind chills in the negative 20s about the time I’d normally head out. I’ve already watched the temps drop by over 25 degrees in the past two hours!)
Pretty happy with today’s top set, given where I’ve been lately. The weight didn’t feel like it was crushing me, and when I got to 8 I had a brief thought of cranking out a few more—they were in there, for sure: 9 would’ve been okay and 10 might’ve been ugly, but I’m pretty sure I could’ve cranked 'em out. You’re right, though: I wanted 8, I got 8, so I left it there.
Warm-up sets in 4 minutes, main work in 8 minutes, supplemental in 12 minutes. Everything else went pretty well, too.
So there’ll be some sort of easy conditioning later today, but what I end up doing will, in fact, depend on the weather—guess we’ll just have to wait and see how things pan out!
18 Likes
5/3/1 & Bodybuilding - c19w3d6
Friday - 23 December 2022
Workout: Easy conditioning, 1620-1705 (45 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 30 minutes
Yeah, it’s 4 below out there and the wind is like something I’ve never seen—I swear the neighbor’s pine trees are gonna come down if this keeps up like they’re saying it will.
Oh, and I thought a 30-minute walk on the same route every day for the past 3+ weeks was boring, but, Oh man! 30 minutes on the bike with nothing to look at but my own reflection in the mirror? B-O-R-I-N-G.
Long slow burn, I was drenched by the end, and my calves and quads were ready for it to be over, so mission accomplished!
I’ll probably do the same thing tomorrow morning, because the weather’s not supposed to get any better—unless you call hitting low single digits “better,” haha!
12 Likes
5/3/1 & Bodybuilding - c19w3d7
Saturday - 24 December 2022
Workout: Easy conditioning & BB curls, 0525-0625 (60 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 30 minutes
BB curl - 151 (rep PR)
Fasted.
Still below zero, still crazy wind blowing, so I hit the bike again. And BB curls—finally got those out of the way early on a Saturday. 151 unbroken in 8:38 today. Came out too fast with the first 37, and it was all pain and agony for the remaining 114 reps! (Really, though, it’s all pain and agony from the start.)
15 Likes
Well done
1 Like