Interesting, I wasn’t aware of that. I’m also not aware that I’ve been eating anything MSG-heavy in the evening—my meals are pretty much the same thing week-in and week-out—but it’s something to watch out for, to be sure.
Thanks for the tip!
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Tried meditating? Or if you can tolerate it some low volume rainfall noise in the background which is something I used to do when I was on nights
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We used do a vaccuum noise as background when the kids were very little and went to bed very early. Maybe it’s time to pull out the noise machine again?
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Morgan’s PPL/A - b2w3d6
Friday - 22 November 2024
Workout: Pull, 0540-0635 (55 minutes)
Begin: 0550; End: 0629; Duration: 39 minutes
a) Reverse grip lat pulldown - 90 lbs - 12, 12, 12, 12
b1) DB row - 2x40 lbs - 12, 12, 12, 12
b2) DB pullover - 50 lbs - 8, 8; 2x25 lbs - 8, 8
c) One-arm cable curl - L/R - 0 lbs (carriage only) - 12, 12, 12, 10+2
d) Pull-up - band assist - 8, 8, 6+2, 5+3(+1), 4+4(+2)
Fasted. More good work, another good pump.
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Morgan’s PPL/A - b2w3d7
Saturday - 23 November 2024
Workout: Conditioning, 1100-1140 (40 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Weighted vest walk - 30 kg - 20 minutes
NOT fasted—3 pieces of cold pizza for breakfast. Sheesh! Some habits die hard, no matter how disgusting they are.
Worked this in while the girls are out and boy-o’s at basketball. My legs are still feeling Wednesday’s work, but this felt good today.
Edit: Who am I kidding? This:
is awesome. It’s just disgusting to have to ADMIT it. I think we’ve got a thread for that somewhere…
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Morgan’s PPL - b2w4d1
Sunday - 24 November 2024
Workout: Conditioning, 1220-1300 (40 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Weighted vest walk - 30 kg - 20 minutes
NOT fasted—breakfast with the family this morning.
Dropping the “A/B” from PPL for tracking: I still think that’s the basic pattern of what Morgan cooks up, but there’s enough variation that it doesn’t really matter anymore—not that it ever really did!
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Morgan’s PPL - b2w4d2
Monday - 25 November 2024
Workout: Push, 0530-0635 (65 minutes)
Begin: 0542; End: 0633; Duration: 51 minutes
a) Incline DB press - 65 lbs - 12, 12, 10+2, 7+5
b1) Press - 115 lbs - 5+0; 105 lbs - 8; 95 lbs - 8, 8
b2) Upright row - 65 lbs - 8, 8, 8
c1) DB flye - 2x35 lbs - 10, 10, 10, 10
c2) Skull crusher - 2x25 lbs - 10, 10, 10
d1) Push-up - 10, 10, 10, 10, 10
d2) Dip - BW - 5, 3+1+1, 3+2, 1+0+0, 1+1+1+1+1
Fasted. That was awful. Just… awful.
Edit: Okay, “awful.” I know I’m not focused on strength right now—nor have I been for quite awhile—but the fact that I struggled with incline and overhead press today was super-annoying to me. I even reminded myself of this fact during the work, but it still bothered me. I mean, struggling to get 115 for 5! Awful.
Not sure there’s anything to be done about it: We’re planning to test-run Morgan’s strength-training programming in the New Year, and I’m still enjoying the body building focus, so… Mostly this is just me whining, I suppose.
Only thing left to do is shake-off the bad workout and keep plugging away.
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@T3hPwnisher - I seem to recall you’ve got an adjustable DB system—is it the Ironmaster Quick-Lock DBs?
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Yup! I got the DBs, KBs and weighted vest. Absolutely fantastic system: highly recommend
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Awesome, thanks for confirming! I’m considering investing, and I knew you spoke highly of whatever system you had, so I appreciate knowing for sure.
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Morgan’s PPL - b2w4d3
Tuesday - 26 November 2024
Workout: Conditioning + abs, 0520-0605 (45 minutes)
Cindy Rides a Bike - AMRAP, 15 minutes
Assault bike - 10 cal
Pull-up (strict, various grips) - 5
Push-up - 10
Air squat - 15
Rounds: 5 + 20 (6 full rounds in +0:43)
Deadbug - 3x1 minute
DB OH march - 3x1 minute - 2x20 lbs
One-arm farmer’s walk - L/R - 3x50 yards - 50 lbs
Fasted.
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Morgan’s PPL - b2w4d4
Wednesday - 27 November 2024
Workout: Lower, 1140-1300 (80 minutes)
Begin: 1153; End: 1254; Duration: 61 minutes
a) Deadlift - 225x12, 245x10, 265x8, 285x6, 225x12
b) Front squat - 155 lbs - 10, 10, 10, 10
c1) BSS - L/R - 2x25 lbs - 10, 10, 10
c2) BSS - L/R - BW - 10, 10, 10
d1) Wall sit - 65s, 65s, 65s
d2) Sissy squat - BW - 12, 12, 12
NOT fasted—we all have the day off, so I slept in until about 0630, then waited and had breakfast with the family.
That workout was brutal: legs, lungs, and lower back, all at once! And it didn’t help that I was moving slowly—took over 30 minutes to get through the deadlifts and the front squats, and only the BSS supersets were anything close to 1 minute rest periods (though even those probably drifted toward 90 seconds).
I’ll be interested to see how badly I hurt later today, to say nothing of tomorrow morning!
12 Likes
Morgan’s PPL - b2w4d5
Thursday - 28 November 2024
Workout: Conditioning + abs, 1035-1115 (40 minutes)
(Inspired by) Tumilson WOD - AMRAP, 15 minutes
Assault bike - 12 cal
DB burpee deadlift - 2x60 lbs - 11
Rounds: 4 + 6 (5 full rounds in +2:30)
3 rounds of:
Hanging knee raise - 12
Alt. plank shoulder tap - 30
Oblique side bend - L/R - 50 lbs - 12
Fasted.
Happy Thanksgiving, T-Nation!
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Pulled the trigger on the Ironmaster DBs this morning: There’s a standard tiered discount, and you can stack their Black Friday sales on top of that!
It’s been awhile since we’ve added equipment, and I am super-excited to see how these work out!
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Yay! New gym toys. I have always heard those are super nice. Definitely a great investment there. Congrats!
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Pizza is timeless and eternal, I’d say a good choice to start the day lol
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@shaneinga - Investment is right! They’re not cheap, but if I was smart I would’ve just started there years ago. That said, if they’re as awesome as I think they’ll be, I should be able to dump my hex DBs and my KBs—and even at fair used prices, I’ve got enough of those that they’ll help offset the cost of the new ones.
@KonsuTheTraveller - Pizza may be timeless and eternal, but I am not—can’t eat like I’m 20 anymore! (At least, not too often, haha.)
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Morgan’s PPL - b2w4d6
Friday - 29 November 2024
Workout: Pull, 1255-1355 (60 minutes)
Begin: 1306; End: 1349; Duration: 43 minutes
a) Lat pulldown - 105 lbs - 8, 8, 8, 8+2
b1) BB row - 100 lbs - 12, 12, 12, 12
b2) Ring face pull - BW - 8+4, 6+4+3, 5+4+4, 5+4+4
c1) One-arm row - L/R - 40 lbs - 12, 12, 12, 12
c2) EZ curl 21s - 25 lbs - 7/7/7; 2x15 lbs - 7/7/7, 7/7/7
d) Pull-up - max norm + max band - BW - 2+3, 2+3, 2+3
Fasted—a few hours later than intended, but that’s just the way it goes sometimes. It was good work, in any case.
Oh, and ring face pulls are humbling—those might be my new favorite upper back movement: I can’t isolate my rear delts with those as well as I can with cables, but somehow they’re a more complete upper-back movement for me than anything else I’ve done recently. They definitely hit at a different angle compared to more typical vertical or horizontal pulling movements.
My whole back is toast, so mission accomplished!
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If you think of foods or drinks that taste good both cold and hot (and anywhere in between), it’s a short list that is headlined by pizza. You can argue that something like chicken would check those boxes, but not in the ultra-satisfying way pizza does.
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I agree.
Something that doesn’t stand the test of time is McDonald’s though. Fries specifically. Something that tastes so god damn good fresh shouldn’t taste like Stale Cardboard an hour later, it’s a damn shame lol
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