Easy Strength for Fat Loss
Sunday - 28 January 2024
Workout: Extra conditioning, 1445-1525 (40 minutes)
Dip - BW - 25
??? - AMRAP, 15 minutes
10 cal Assault bike
10 lateral raise - 2x12 lbs
10 CS DB row - 2x50 lbs
Rounds: 5 + some change (6 full rounds in +3:02)
Still fasted.
And here we go again: Done for today, setup for tomorrow!
Long fasting period, why’s that?
Happenstance.
Easy Strength for Fat Loss
Monday - 29 January 2024
Workout: 1 of 40, 0440-0605 (85 minutes)
Alpha Male - 0430
Warm-up
Bar hang - 30 seconds
Goblet squat - 32 kg - 15
Begin: 0453; End: 0508; Duration: 15 minutes
Suitcase carry - 4x25 yards - 65 lbs
Press - 135 lbs - 3, 3, 3
Pull-up - BW - 3, 3, 3
Deadlift - 275 lbs - 3, 3, 3
Ab wheel - ramp (19) - 10
Walk - 45 minutes
Fasted.
First lifting workout of this program, went nice and quick. Definitely feeling the lack of strict overhead pressing and conventional deadlifting during Super Squats, so the light weight was just about right here. Ran the 3x3 sets as a circuit: press, pull-up, deadlift, repeat.
Did the walk unweighted but was moving at a nice clip. It’ll take me a bit to settle into a sensible 45-minute route, so today I did a lot of turn-around-and-walk-back over various parts of the usual 30-minute path.
Easy Strength for Fat Loss
Monday - 29 January 2024
Workout: Conditioning, 1800-1830 (30 minutes)
Alpha Male - about 1140
Push-up - 25
??? - AMRAP, 15 minutes
10 cal Assault bike
5 bench press - 225 lbs
5 reverse lunge - L/R - 2x30 lbs
Rounds: 5 + 6.x (6 full rounds in +2:57)
Well that was humbling! I know I haven’t benched “heavy” in awhile, but that was only 2 plates! The first set buried me (I think it went 3 + 1 + 1), I got all 5 unbroken in sets 2-4, but I did 3 + 2 in sets 5-6… Breathing hard after the bike didn’t help, but still—ugh!
Anyway, that’s a keeper! Maybe I’ll make it a regular Monday afternoon thing.
Tuesday - 30 January 2024
Workout: 2 of 40, 0440-0605 (85 minutes)
Alpha Male - 0430
Warm-up
Bar hang - 30 seconds
Goblet squat - 32 kg - 15
Begin: 0451; End: 0506; Duration: 15 minutes
Suitcase carry - 4x25 yards - 65 lbs
Press - 135 lbs - 3, 3, 3
Chin-up - BW - 3, 3, 3
Deadlift - 275 lbs - 3, 3, 3
HLR - 10
Walk - 45 minutes
Fasted.
Everything moved better today than yesterday, but still not “easy.” I’ll give myself the first 5 workouts (i.e., Week 1) to work back into things before worrying too much about what progression and variation might look like.
The route for today’s walk was much less repetitive: I only traversed the same block or two in one stretch that basically connects two big loops, for what that’s worth. And I was rounding the corner at the top of my hill at 45 minutes, so it’s just about perfect.
Strength is a skill as much as anything. I feel like the CNS forgets to get those muscles fired up if we quit asking it to. You still got the muscles to move it, you just got to get them fired up again.
Easy Strength for Fat Loss
Tuesday - 29 January 2024
Workout: Conditioning, 1605-1640 (35 minutes)
Alpha Male - about 1130
Dip - BW - 25
Seated calf raise - 165 lbs - 20, 20, 20
Hang power clean - 95 lbs - 5, 5, 5
Assault bike - 50 cal
Superset the calf raises and the hang cleans. Should’ve probably done more like 8-10 reps on the cleans, but it was still some good work.
Did the 50-calorie ride in about 3:47. I wasn’t going to push too hard—and I definitely wasn’t redlining—but taking it easy seems to go out the window every time I get on the bike.
Anyway, I’m pretty happy with all of this afternoon’s work.
Easy Strength for Fat Loss
Wednesday - 31 January 2024
Workout: 3 of 40, 0440-0600 (80 minutes)
Alpha Male - 0430
Warm-up
Bar hang - 30 seconds
Goblet squat - 32 kg - 15
Begin: 0451; End: 0503; Duration: 12 minutes
Suitcase carry - 4x25 yards - 65 lbs
Press - 135 lbs - 3, 3, 3
Pull-up - BW - 3, 3, 3
Deadlift - 275 lbs - 3, 3, 3
Ab mat crunch - 10 lbs - 10
Walk - 45 minutes
Fasted.
Easy Strength for Fat Loss
Wednesday - 31 January 2024
Workout: Conditioning, 1720-1745 (25 minutes)
Alpha Male - about 1130
Push-up - 25
??? - AMRAP, 15 minutes
10 cal Assault bike
10 EZ curl - 30 lbs
10 DB front squat - 2x25 lbs
Rounds: 6 + 14 (7 full rounds in +1:03)
Could’ve done a bit more weight on the curls, maybe 40-45 lbs, and still finished up alright. The front squats felt “good.” Oh, and I’m just generally sore all over, which is strange but not surprising.
And so passes January 2024. How did THAT happen!?!
The years keep getting quicker mate.
Easy Strength for Fat Loss
Thursday - 01 February 2024
Workout: 4 of 40, 0430-0555 (85 minutes)
Alpha Male - about 0425
Warm-up
Bar hang - 30 seconds
Goblet squat - 32 kg - 15
Begin: 0445; End: 0458; Duration: 13 minutes
Suitcase carry - 4x25 yards - 65 lbs
Press - 135 lbs - 3, 3, 3
Chin-up - BW - 3, 3, 3
Deadlift - 275 lbs - 3, 3, 3
Ab wheel - ramp (19) - 4, 1
Knees-to-chest - 10
Walk - 45 minutes
Fasted.
Absolutely horrible sleep last night, but the lifts continue to move better and better, so that’s cool. But my core is so sore I couldn’t do the ab wheel safely this morning—felt like I was going to tear something. Thought I’d do HLRs instead, but I couldn’t get my legs much higher than 90 degrees, so I just ended up doing knees-to-chest… I guess I owe myself some more ab work at some point or something.
A say this every week, and before U know it another year has past.
Easy Strength for Fat Loss
Thursday - 01 February 2024
Workout: Conditioning, 1710-1745 (35 minutes)
Alpha Male - about 1220
Dip - BW - 25
Standing calf raise - 65 lbs - 20, 20, 20
Neck flexion - 15 lbs - 20, 20, 20
Neck extension - 15 lbs - 20, 20, 20
Assault bike - 50 cal
The poor sleep is hitting me, but I managed the bike in about 3:39 today.
Easy Strength for Fat Loss
Friday - 02 February 2024
Workout: 5 of 40, 0435-0600 (85 minutes)
Alpha Male - 0430
Warm-up
Bar hang - 30 seconds
Goblet squat - 32 kg - 15
Begin: 0449; End: 0501; Duration: 12 minutes
Suitcase carry - 4x25 yards - 65 lbs
Press - 135 lbs - 3, 3, 3
Pull-up - BW - 3, 3, 3
Deadlift - 275 lbs - 3, 3, 3
HLR - 10
Walk - 45 minutes
Fasted.
At least I got all the ab work done today—and they were decent reps, too!
I always read this as a statement and it makes me smile.
Easy Strength for Fat Loss
Friday - 02 February 2024
Workout: Conditioning, 1715-1740 (25 minutes)
Alpha Male - about 1130
Push-up - 25
??? - AMRAP, 15 minutes
10 BB row - 135 lbs
10 (short) BB front raise - 40 lbs
10 cal Assault bike
Rounds: 5 + 12 (6 full rounds in +1:33)
Did that last round of 10 calories on the bike in less than 30 seconds! I was definitely over capacity and probably couldn’t have lasted more than another 10-15 seconds at that clip, but hot damn! it felt good to lay it all out there.
Easy Strength for Fat Loss
Saturday - 03 February 2024
Workout: Easy conditioning, 0440-0535 (55 minutes)
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between sets
WV walk - 30 kg - 30 minutes
Fasted.
Easy Strength for Fat Loss
Saturday - 03 February 2024
Workout: Extra work, 1615-1645 (30 minutes)
Dip - BW - 25
Donkey calf raise - 65 lbs - 20, 20, 20
Breathing squat - 225 lbs - 20
Breathing squats—lest we forget.
Nice squats.