Morgan’s PPL - b2w4d7
Saturday - 30 November 2024
Workout: Conditioning, 1105-1145 (40 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Weighted vest walk - 30 kg - 20 minutes
Fasted. Cold out there today: We went from highs in the upper-50s to highs in the mid-20s almost literally overnight. Even so, the walk felt good today.
Morgan’s PPL - b2w5d1
Sunday - 01 December 2024
Workout: Conditioning, 1035-1120 (45 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Weighted vest walk - 30 kg - 20 minutes
Fasted. Still cold—won’t get above freezing today.
Morgan’s PPL - b2w5d2
Monday - 02 December 2024
Workout: Push, 0530-0640 (70 minutes)
Begin: 0546; End: 0635; Duration: 49 minutes
a) Bench - 155x12, 175x10, 195x8, 205x6, 225x4
b1) DB shoulder press - 2x35 lbs - 12, 12, 12, 12
b2) Lateral raise - 2x12 lbs - 15, 15, 15, 15
c1) Cable pushdown - 35 lbs - 12, 12, 12
c2) OA cable pushdown - L/R - 8, 8, 8
AMRAP - 10 minutes
a) Assault bike - 1 min
b) Dip - 10
c) Push-up - 10
Rounds: 4 + 77
Fasted—super-solid morning.
Good to see you posting regular and getting lots of work on again
@aholding88 - Thanks, man! I appreciate that—especially because I’ve been thinking I need to do more! But I’m trying to restrain myself, because my tendency is to run myself into the ground, which ruins my sleep, which ruins my eating, which… In the end, I think maybe less is more these days.
I definitely feel this. I’m trying to avoid the mindset of “do more” when it comes to fat loss. I want to add in something like daily sprints so badly, but in the end it’ll just hurt me since I’m already rundown in a deficit. Weird mental hurdle to get around.
Morgan’s PPL - b2w5d3
Tuesday - 03 December 2024
Workout: Conditioning + abs, 0530-0615 (45 minutes)
(Sort of) randomly generated WOD - AMRAP, 15 minutes
Clean & press - 95 lbs - 5
BB curl - empty - 10
Assault bike - 15 cal
Rounds: 4 + 26 (5 full rounds in +0:29)
4 rounds of:
a) Alt. bicycle crunch - 30
b) Tuck-up - 15
c) Plank - max time
Fasted. Can’t tell if I miss Poundstone curls or not—either way, curling with the empty BB hits differently than the other bicep work I’m doing these days.
Morgan’s PPL - b2w5d4
Wednesday - 04 December 2024
Workout: Lower, 0515-0635 (80 minutes)
Begin: 0534; End: 0630; Duration: 56 minutes
a) Sumo deadlift - 155x8, 175x8 | 195x8, 195x8, 195x8
b1) Squat - 195x12, 205x10, 215x8, 225x6
b2) Side plank - alt L/R - 40s, 40s, 40s, 40s
c) Seated calf raise - 195 lbs - 12, 12, 12, 12, 12
d1) Split squat - L/R - 2x25 lbs - 12, 12, 12, 12
d2) Leg curl - 80 lbs - 10, 10, 10, 10
Fasted. Sheesh! That’s a ton of work—no wonder it took so long.
Morgan’s PPL - b2w5d5
Thursday - 05 December 2024
Workout: Conditioning + abs, 0515-0605 (45 minutes)
(Inspired by) Roy WOD - AMRAP, 15 minutes
Deadlift - 225 lbs - 8
Box jump - 24-inch - 10
Pull-up (strict, various grips) - 12
Rounds: 3 + 8 (4 full rounds in +4:51)
3 rounds of:
a) Hanging knee raise - 10
b) Alt. plank shoulder tap - 30
c) Russian twist - 18
Fasted. Those deadlifts were awful in the best kind of way—I’m definitely toast.
Morgan’s PPL - b2w5d6
Friday - 06 December 2024
Workout: Pull, 0515-0615 (60 minutes)
Begin: 0529; End: 0612; Duration: 43 minutes
a) Reverse grip lat pulldown - 100 lbs - 12, 12, 12, 12
b1) DB row - 2x45 lbs - 12, 12, 12, 12
b2) DB reverse flye - 2x15 - 8, 8, 8, 8
c) One-arm row - L/R - 45 lbs - 12, 12, 12, 12
d) Pull-up - band assist - 8, 8, 5+3, 4+3+3, 4+3+3
Fasted.
That was some good work this morning: Took the weights up across the board and managed them well. Really happy with the first two sets of pull-ups: They were slow and controlled, and I was definitely putting the work in my lats—it didn’t take long for that to catch up with me, but I’m still happy with how the last 3 sets played out.
Morgan’s PPL - b2w5d7
Saturday - 07 December 2024
Workout: Conditioning, 1045-1125 (40 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Weighted vest walk - 30 kg - 20 minutes
Fasted.
Just catching up on your log, some good work going on here.
Especially this bit.
I really need to get back to my cardio shape last year. Your conditioning always inspires me. I’ve been lazy as hell post separation and divorce when it comes to cardio and diet lol.
@Greyhound90, @wardog2k - Thanks, guys!
Morgan’s PPL - b2w6d1
Sunday - 08 December 2024
Workout: Conditioning, 1655-1740 (45 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Weighted vest walk - 30 kg - 20 minutes
Not fasted—had breakfast before hitting the road early this morning to attend my niece’s and nephew’s baptism, then cookies and cake at the reception afterwards, and Chipotle on the way home. Knocked this out as soon as we got back.
Morgan’s PPL - b2w6d2
Monday - 09 December 2024
Workout: Push, 0530-0625 (55 minutes)
Begin: 0541; End: 0622; Duration: 41 minutes
a) DB bench - slight incline - 65 lbs - 8, 8, 8, 8
b1) DB press - 2x30 lbs - 12, 12, 12
b2) DB upright row - 2x35 lbs - 12, 12, 12
c1) DB flye - 2x40 lbs - 10, 10, 10, 10
c2) Skull crusher - 2x25 lbs - 12, 12, 12
d1) Push-up - 12, 12, 12, 12, 12
d2) Dip - 8, 8, 8, 6+2, 6+2, 6+2
Fasted. Man, that’s a bro workout if ever there was one—DBs only!
Pumped for my Ironmasters to arrive: I probably could’ve gone up to 70 or 75 lbs for the DB bench. As it was, though, I took the reps nice and slow, and I made sure to go below where a barbell would hit my chest to get a good stretch.
Pretty happy the rest, too: Took the weight up everywhere else, and was feeling good.
Impressive!
@Friedrich - Thank you!
Morgan’s PPL - b2w6d3
Tuesday - 10 December 2024
Workout: Conditioning + abs, 0525-0605 (40 minutes)
AMRAP, 15 minutes
Bear complex - 65 lbs - 5
BB curl - empty - 15
DB RDL - 2x50 lbs - 10
Assault bike - 10 cals
Rounds: 3 + 30 (4 full rounds in +1:33)
EMOM, 12 minutes
Plank - 45 seconds
Alt. mountain climber - 30
Ab mat sit-up - 25
Rest - 1 minute
Fasted. Moving slowly today—not sure what it is (maybe just tired?), but something’s off this morning. Gotta shake it off and keep moving, because today’s a long day!
Morgan’s PPL - b2w6d4
Wednesday - 11 December 2024
Workout: No training
Woke up about 10 minutes before my alarm, got out of bed, and felt dizzy. Not nauseous, dizzy. Tried to fight through it—figured coffee would help—but it wasn’t better by 0530, so I threw in the towel, laid on the couch, and tried to sleep. I knew full well at the time that was jeopardizing my ability to get any training in, and that’s how it played out.
On top of that, the next few days are going to be difficult as well: We’re headed to that regional winter invitational again, so most of my time will be spent on the pool deck. I’m planning to take a KB and there’s always burpees or other bodyweight work, so we’ll have to see how things play out.
More generally, I’m noticing a trend that things start to fall apart in Week 5 or 6—when I was the 5/3/1, the whole 5/3/1, and nothing but the 5/3/1, I feel like was able to push through and hit the 7th Week Protocol in the 7th week. That’s been awhile, I’m different now, and life is different now, so maybe this pattern is my body telling me I need a deload sooner that my mind thinks I need a deload…
Or maybe I’m just weak and letting life get in the way a bit too much?