I wanna be in your gang
1 Like
Reboot - w2d2
Monday - 13 January 2025
Workout: Daily work, 1725-1745 (20 minutes)
3 rounds of:
a) Push-up - 12
b) Pull-up (strict, various grips) - 6
c) Plate ground-to-overhead - 45 lbs - 12
d) Plate overhead squat - 45 lbs - 6
Assault bike - 53 calories
Yuck.
But at least it’s done—let’s eat!
Edit: Opted for the chili and homemade cornbread yesterday. I also had a tin of tuna, a small handful of corn chips, and a few of the oatmeal chocolate chip cookies Mrs. SvenG made—far fewer than “normal” (in part because she made far fewer than normal… I think she’s figured out my game). Anyway, that means eggs, turkey bacon, and more tuna for dinner tonight, sans muffin.
13 Likes
That is an understatement … LOL
2 Likes
Reboot - w2d3
Tuesday - 14 January 2025
Workout: Conditioning + abs/calves, 0520-0605 (45 minutes)
EMOM, 15 minutes
BB curl - empty - 5
Towel hop - remaining time
3 rounds of:
a) Plank - 45 seconds
b) Alternating mountain climber - 30
c) Ab mat crunch - 15
d) Seated calf raise - 175 lbs - 10
Fasted.
Need more weight, more reps, or maybe both on those BB curls: Didn’t even really feel them, despite 75 reps by the end—mostly they just ended up being a break from the towel hop. Still go my HR up going EMOM, though, so that was worthwhile at least.
Rest of it was solid. Daily work to follow.
14 Likes
Reboot - w2d3
Tuesday - 14 January 2025
Workout: Daily work, 1750-1810 (20 minutes)
3 rounds of:
a) Push-up - 12
b) Pull-up (strict, various grips) - 6
c) Plate ground-to-overhead - 45 lbs - 12
d) Plate overhead squat - 45 lbs - 6
Assault bike - 53 calories
First night of really poor sleep in a long time.
First night I’ve had my alarm set in a long time.
Coincidence?
I think not.
Anyway, I was tossing and turning all night. Started feeling rough about 0300, became aware of it, couldn’t get back to sleep, so I just got up. Felt okay through this morning’s conditioning, had breakfast (eggs, turkey sausage, and some fruit) out with my old department chair from my faculty days, then drove home and started feeling poorly again…
I’m not sure what the point of all that is, but I’m looking forward to crashing after dinner.
17 Likes
Reboot - w2d4
Wednesday - 15 January 2025
Workout: Bench, 0925-1010 (45 minutes)
Begin: 0940; End: 1009; Duration: 29 minutes
a) CGBP - 185 lbs - 6, 6, 6, 6
b) One-arm DB bench - L/R - 50 lbs - 8, 8, 8
c1) Incline chest flye - 3-second concentric - 2x15 lbs - 8, 8, 8
c2) Push-up - 8, 8, 8
d1) Skull crusher - 2x15 lbs - 10, 10, 10, 10
d2) One-arm supinated tricep pushdown - L/R - 5 lbs - 10, 10, 5/5 + 5/5, 6/6 + 4/4
Fasted.
Hit “conservative” just right today: working, but not dying.
Another terrible night’s sleep—the head congestion is just awful. Ended up on the couch to “sleep” upright. Not sure it helped, but it didn’t hurt either. Got moving with (too much) black coffee this morning, then—much to my surprise—my calendar opened up so I knocked this out.
I really like the DB bench variations, as I can go way below the level of my chest because there’s no bar in the way. The incline chest flyes felt more like a front delt exercise—Morgan actually called for a standing banded variation, but I found the setup to be super-awkward during warm-ups, so I went with this instead. Gonna have to figure that out…
Wednesdays are shaping up to be quick, so maybe there’ll be opportunity to get some additional overhead pressing in the future. I’ve said it before, though: I need to give her version with just the Big 3 a fair shake first.
Daily work to follow, unless death-by-head-congestion gets me first…
14 Likes
Agreed! I’d have to break that $h!t into 5 “easy to manage” 10 kcal payments. Lol
2 Likes
Reboot - w2d4
Wednesday - 15 January 2024
Workout: Daily work, 1730-1750 (20 minutes)
3 rounds of:
a) Push-up - 12
b) Pull-up (strict, various grips) - 6
c) Plate ground-to-overhead - 45 lbs - 12
d) Plate overhead squat - 45 lbs - 6
Assault bike - 53 calories
First time under 5:00 for 50 calories in awhile, to say nothing of 53 calories—think the time was 4:36 or something like that. Definitely under 4:40.
This head cold can suck it.
14 Likes
Tried doing a JC Band Press?
1 Like
I have not, mate, but I will now: Looked at a few videos, and it seems like it’ll give an intense chest pump!
Here’s what I was Morgan programmed (this is same video she used):
I just couldn’t feel it anywhere, really, even with the 3-second concentric and tweaking bands, position, etc. The incline bench variation I ended up doing was better, but by the end of each set the pain/pump was all in my front delts—not what I was hoping for!
Edit: Not what I was hoping for, but maybe what was intended? I’ll have to ask…
4 Likes
Reboot - w2d5
Thursday - 16 January 2025
Workout: Conditioning + abs/calves, 0845-0930 (45 minutes)
EMOM, 15 minutes
Tricep rope pushdown - 25 lbs - 5
Towel hop - remaining time
3 rounds of:
a) Hanging knee windshield wiper - 8
b) Alternating spiderman push-up - 12
c) Cable crunch - 50 lbs - 10
d) Seated calf raise - 175 lbs - 10
Fasted.
Slept better, but that’s far from good. Not much else to say here, the work itself felt solid.
Daily work to follow.
12 Likes
Reboot - w2d5
Thursday - 16 January 2025
Workout: Daily work, 1735-1755 (20 minutes)
3 rounds of:
a) Push-up - 12
b) Pull-up (strict, various grips) - 6
c) Plate ground-to-overhead - 45 lbs - 12
d) Plate overhead squat - 45 lbs - 6
Assault bike - 53 calories
Moving slowly today—but I was still moving!
13 Likes
Reboot - w2d6
Friday - 17 January 2025
Workout: Deadlift, 1410-1510 (60 minutes)
Begin: 1424; End: 1504; Duration: 40 minutes
a) Rack pull - 225x8, 245x8, 265x8, 265x8, 265x8
b1) Lat pullover - 45 lbs - 12, 12, 12
b2) CG lat pulldown - 75x8, 90x8, 105x8
c) Alternating KB gorilla row - 2x30 lbs - 20; 2x40 lbs - 20, 20
d) Ring curl - BW - 3x(7/7/7)
Fasted.
First time doing rack pulls, and like a regular ol’ deadlift, I want to be stronger than I am: 255 might be the sweet spot for that set/rep scheme. Rest of it was good work, but I could probably stand more weight on the pullovers, pulldowns, and rows.
Ring curls are interesting—and awkward—but I think I worked it out by the last set.
Daily work to follow.
13 Likes
Reboot - w2d6
Friday - 17 January 2025
Workout: Daily work, 1735-1755 (20 minutes)
3 rounds of:
a) Push-up - 12
b) Pull-up (strict, various grips) - 6
c) Plate ground-to-overhead - 45 lbs - 12
d) Plate overhead squat - 45 lbs - 6
Assault bike - 53 calories
Yuck.
13 Likes
Reboot - w2d7
Saturday - 18 January 2025
Workout: Conditioning, 1230-1310 (40 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Assault bike - 20 minutes
Fasted.
Up and out early for my son’s basketball games. Hit this up more or less as soon as we returned. Moving very slowly, feeling like crap.
Daily work will follow later today.
9 Likes
Reboot - w2d7
Saturday - 18 January 2025
Workout: Daily work, 1550-1625 (25 minutes)
3 rounds of:
a) Push-up - 12
b) Pull-up (strict, various grips) - 6
c) Plate ground-to-overhead - 45 lbs - 12
d) Plate overhead squat - 45 lbs - 6
Assault bike - 53 calories
The beatings will continue until morale improves.
12 Likes
Reboot - w3d1
Sunday - 19 January 2025
Workout: Conditioning, 1155-1235 (40 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Assault bike - 20 minutes
Fasted.
I guess morale hasn’t improved.
12 Likes
LOL, great to see you back in here building that consistency though!
2 Likes
@Deadliftnstill - Thanks, mate! We’re only on the start of Week 3, but I’m trying to build the habit. Speaking of that…
1 Like
Reboot - w3d1
Sunday - 19 January 2025
Workout: Daily work, 1600-1625 (25 minutes)
3 rounds of:
a) Push-up - 14
b) Pull-up (strict, various grips) - 7
c) Plate ground-to-overhead - 45 lbs - 21
Assault bike - 56 calories
@alex_uk - Dropped those overhead squats, my man: I gave it a week, but I wasn’t getting out of them what this daily work is currently designed for: I’m too weak and too limited in my mobility currently to get any conditioning benefit.
Makes me realize, though, they could be somehow useful as a full-body strength movement for me—quads, lower back, core, yoke, all of it! No promises moving forward, but it’s an interesting thing to learn nonetheless.
And so I moved back to the original progression, adding 2, 1, and 3 reps and 3 calories, respectively.
Edit: Came up from the weight room to find dinner in mid-prep:
Some of you will recall how seriously we take our (meat)balls in the SvenG household—tonight is no exception!
17 Likes