@simo74 - But now that you’ve announced my diabolical plan here in my log, it’d be cheating!
Actually, I’m hoping I look good enough after 6 weeks of solid effort and good nutrition to post a quick before/after.
Fingers crossed, anyway…
1 Like
Morgan’s PPL/B - w2d2
Monday - 16 September 2024
Workout: Push, 1540-1640 (60 minutes)
Begin: 1555; End: 1637; Duration: 42 minutes
a) Incline DB press - 35x12, 40x12, 45x12, 50x12, 55x10
b1) Press - 75 lbs - 10, 10, 10, 10
b2) Upright row - 50 lbs - 10, 10, 10, 10
c1) DB flye - 2x25 lbs - 12, 12, 12
c2) Skull crusher - 2x15 lbs - 16, 16, 16
d1) Push-up - 16, 12, 10, 9, 9
d2) Dip - BW - 4, 4, 3, 3, 3
Not fasted—I had two 2-scoop Metabolic Drive shakes by the time I got around to this workout.
Weird schedule today, but I didn’t let it throw me: Cleared my schedule this afternoon, so I knocked this out once the kiddos were settled after school. Took advantage of the difference in routine to sleep an hour later than usual, too.
I kind of wish there was a way to make these late-afternoon workouts a regular thing—I think I sleep much better knowing I don’t have to get up…
Oh, and just for the record: I worked about 9 hours on the deck yesterday. The heat wasn’t too bad, but, man! the sun was just brutal!
15 Likes
Morgan’s PPL/B - w2d3
Tuesday - 17 September 2024
Workout: Conditioning + abs, 0545-0640 (55 minutes)
(Inspired by) Riffy WOD - for time
13-cal Assault bike + 1 burpee
12-cal Assault bike + 2 burpees
…
1-cal Assault bike + 13 burpees
Time: 25:07
V-grip cable crunch - 50 lbs - 12, 12, 12, 12
Sit-up - 10 lbs - 8, 8, 8, 8
Plank - max time - 60s, 60s, 60s
Fasted.
Planks still stuck.
14 Likes
Morgan’s PPL/B - w2d4
Wednesday - 18 September 2024
Workout: Lower, 0535-0645 (70 minutes)
Begin: 0550; End: 0642; Duration: 52 minutes
a) Sumo deadlift - 135x8, 155x8 | 175x8, 175x8, 175x8
b1) 1 1/4 goblet squat - 16 kg - 12, 12, 12, 12
b2) Side plank - alt L/R - 30s, 30s, 30s, 30s
c) Seated calf raise - 170 lbs - 12, 12, 12, 12, 12
d1) Split squat - L/R - 2x20 lbs - 10, 10, 10, 10
d2) KB swing - 32 kg - 15; 24 kg - 15, 15, 15
Fasted.
That’s tough work!
17 Likes
Morgan’s PPL/B - w2d5
Thursday - 19 September 2024
Workout: Conditioning + abs, 0535-0630 (55 minutes)
(Modified) Christine WOD - 3 rounds, for time
Assault bike - 500m
Deadlift - 225 lbs - 12
24-in box jump - 21
Time: 19:17
4 rounds of:
a) Hanging knee raise - 15
b) Alt. shoulder-tap plank - 30
c) Mountain climber - 30
Fasted.
My core is toast!
14 Likes
Glad to see you’re back!
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@boilerman - Thanks, my dude! It’s good to be back.
You’re looking lean and mean, BTW—good stuff!
1 Like
Morgan’s PPL/B - w2d6
Friday - 20 September 2024
Workout: Pull, 0540-0640 (60 minutes)
Begin: 0554; End: 0635; Duration: 41 minutes
a) Reverse grip lat pulldown - 90 lbs - 12, 12, 12, 12
b1) CS DB row - 2x35 lbs - 12, 12, 12, 12
b2) DB reverse flye - 2x10 lbs - 8, 8, 8, 8
c) One-arm row - L/R - 30 lbs - 12, 12, 12, 12
d) Pull-up - band assist - 3+5; 3+4+1; 5+3; 5+3; 5+3
Fasted.
I was moving at a respectable clip today—weights were just right and MMC was locked in—and then I hit those pull-ups… Ugh.
Got 3 unassisted at bodyweight in the first two sets, then used the band to finish out those sets. And then I had to rest-pause the last three sets even though I used the band from the start.
There’s no doubt my upper back is absolutely fried!
13 Likes
Morgan’s PPL/B - w2d7
Saturday - 21 September 2024
Workout: Conditioning, 0545-0625 (40 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Weighted vest walk - 30 kg - 20 minutes
Fasted.
That’s Week 2 done. I’m not getting 3 shakes every day, but I am getting them most days. Regardless, hunger has not been an issue—AT ALL.
Zip, zero, zilch.
Don’t get me wrong: I’m ready for the solid meal when it rolls around, and I eat well, too—clean, smart, and protein-heavy—but Metabolic Drive is something else, man, let me tell you!
My only regret: I wish I had had this stuff the first time I started to get my fat butt into shape like 10 years ago!
Back to PPL/A next week, but with slight variations here and there. On we march!
11 Likes
Morgan’s PPL/A - w3d1
Saturday - 22 September 2024
Workout: Conditioning, 0725-0805 (40 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Weighted vest walk - 30 kg - 20 minutes
Fasted.
8 hours on the deck yesterday, but then the sun and heat got the better of me. Made enough progress, though, that I’m taking today off.
From work on the deck, anyway—by now the lawn is overdue for a cut…
14 Likes
Whoa, haven’t been here for a few months and we’re doing PPL now?! What is this?
1 Like
20 minutes with the 30 kg vest! I have such a vest, can’t imagine I’d last that long. Breathing with it on is weird and it saps energy in a way I haven’t felt before trying it. Maybe I could try going for 10 minutes 
Trapezius punisher…
1 Like
@heretolog - Nice to have you drop in! You were expecting—what? 5/3/1 maybe? (Haha.) We hired the coach that ran Mrs. SvenG’s bodybuilding clinic over the summer, so I figured I’d run things alongside her again. So far, so good, I guess!
@amaeland - You aren’t wrong, brother! It’s a great way to make easy conditioning anything but—to say nothing of the hills in my neighborhood!
3 Likes
Morgan’s PPL/A - w3d2
Monday - 23 September 2024
Workout: Push, 0535-0640 (65 minutes)
Begin: 0549; End: 0635; Duration: 49 minutes
a) Bench - 135x12, 155x10, 175x8, 195x6, 215x4
b1) DB shoulder press - 2x25 lbs - 12, 12, 12, 12
b2) DB lateral raise - 2x10 lbs - 12, 12, 12, 12
c1) Straight bar tricep pushdown - 25 lbs - 12, 12, 12
c2) Single-arm reverse grip pushdown - L/R - 5 lbs - 8, 8, 8
AMRAP - 10 minutes
a) Assault bike - 1 min
b) Dip - 10
c) Push-up - 10
Rounds: 3 + 0
Fasted.
Everything went so much better than in Week 1, right down to the finisher.
Bench is still lagging way, way behind where it should be, even if we take my lack of consistency over the whole of 2024 into account. But I’m putting the work where it’s supposed to be, and not just moving weight for the sake of moving weight, so who cares what’s on the bar?
16 Likes
Morgan’s PPL/A - w3d3
Tuesday - 24 September 2024
Workout: Conditioning + abs, 0535-0615 (40 minutes)
(Modified) 201222 WOD - 4 rounds, for time
a) Assault bike - 500m
b) Push press - 95 lbs - 20, 15, 10, 5
Time: 9:27
3 rounds of:
a) Alt. bicycle crunch - 30
b) Tuck-up - 15
c) Plank - max time - 65s, 65s, 65s
Fasted.
Didn’t expect the WOD to go that quickly, but I did expect it to be that hard—it definitely did not disappoint, in any case.
14 Likes
Morgan’s PPL/A - w3d4
Wednesday - 25 September 2024
Workout: Lower, 0530-0650 (80 minutes)
Begin: 0545; End: 0644; Duration: 59 minutes
a) Hip thrust - 145 lbs - 10, 10, 10, 10, 10
b1) Leg extension - 80 lbs - 12, 12, 12, 12
b2) Sissy squat - BW - 10, 10, 10, 10
c1) BSS - L/R - 2x30 lbs - 8, 8, 8, 8
c2) Standing calf raise - 45 lbs - 20, 20, 20, 20
d) Sled sprint - 8x25 yards uphill - 90 lbs + sled
Fasted.
The 25-yard sled sprints were uphill and fast—really kept my legs churning, even as I slowed down in the later sets—and I did a slow upright push downhill again.
Not sure if it’s intended as a conditioning exercise or a final quad burner, but let me tell you: It does both, regardless!
14 Likes
Morgan’s PPL/A - w3d5
Thursday - 26 September 2024
Workout: Conditioning + abs, 0525-0620 (55 minutes)
(Modified) 2/3 Jimmy WOD - AMRAP, 20 minutes
a) Squat - 235 lbs - 5
b) Pull-up (strict, various grips) - BW - 7
c) Push-up - 9
Rounds: 6 + 0
4 rounds of:
a) Ab mat crunch - 15
b) Side plank - R - 30s
c) Lying leg raise - 15
d) Side plank - L - 30s
Fasted.
Not sure the last time I squatted with a barbell on my back—has to have been 8 weeks or more?—but that Jimmy business was awful: My legs were toast, my breathing was ragged, and my… Well, my everything was weak.
Still happy with 6 full rounds in 20 minutes, though: It was kind of like how I run 5/3/1 supplemental, it’s been a long time, and I came in cold—literally just set it up and started squatting.
Oh, and I almost forgot: Planks suck.
16 Likes
Mons Canis > Canis Dirus
Morgan’s PPL/A - w3d6
Friday - 27 September 2024
Workout: Pull, 0545-0635 (50 minutes)
Begin: 0556; End: 0631; Duration: 35 minutes
a1) Lat pulldown - 80 lbs - 12, 12; 70 lbs - 12, 12
a2) Rev grip lat pulldown - 80 lbs - 10, 10; 70 lbs - 10, 10
b1) Supinated BB row - 85 lbs - 15, 15, 15
b2) Rear delt cable pull - 25 lbs - 10, 10; 30 lbs - 10, 10
c) One-arm row - L/R - 45 lbs - 8, 8; 40 lbs - 8, 8
d) EZ curl 21s - 25 lbs - 7/7/7, 7/7/7, 7/7/7
Fasted.
Really trying hard to shed the ego and change weights when MMC starts to go—managed that well today, I think.
The bicep curl 21s were wide/narrow/reverse grip today and called for the EZ bar, but I think I’ll do DBs with this arrangement next time—felt like my ROM was impinged by the bar, and like I was struggling to balance the work left-to-right. Maybe DBs would let each arm work as hard as it needs to complete the reps?
15 Likes
Morgan’s PPL/A - w3d7
Saturday - 28 September 2024
Workout: Conditioning, 1300-1340 (40 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Weighted vest walk - 30 kg - 20 minutes
Fasted.
Three weeks in, and I’m feeling good. Mrs. SvenG says I’m looking a bit leaner—I don’t see it yet, so I guess I’ll have to take her word for it.
Our close friends are having a party this afternoon, though, so today’s a feast! They’re ready for me: There will be plenty of meat!
And I won’t go crazy on the carbs, but I am due for a reasonable reset.
13 Likes