Deload - d6
Friday - 07 February 2025
Workout: Daily work, 1815-1830 (15 minutes)
3 rounds of:
a) Push-up - 8
b) Pull-up (strict, various grips) - 4
c) Plate ground-to-overhead - 45 lbs - 12
Assault bike - 30 calories
That’s that.
13 Likes
Deload - d7
Saturday - 08 February 2025
Workout: Conditioning, 1355-1415 (20 minutes)
Burpees + KB swings - 32 kg - 25 + 25
Assault bike - 10 minutes
NOT fasted. But it’s done, and that just leaves today’s daily work.
9 Likes
Deload - d7
Saturday - 08 February 2025
Workout: Daily work, 1705-1720 (15 minutes)
3 rounds of:
a) Push-up - 8
b) Pull-up (strict, various grips) - 4
c) Plate ground-to-overhead - 45 lbs - 12
Assault bike - 30 calories
And that’s the end of the deload. I think it did me some good—definitely didn’t hurt, and should help with this:
Onward to Block 2. Let’s get (back) to work!
12 Likes
Morgan’s Strength & Hypertrophy - w1d1
Sunday - 09 February 2025
Workout: Conditioning, 1115-1150 (35 minutes)
2 rounds of:
Burpee - 10
Pull-up (strict, various grips) - 5
Bear complex - 65 lbs - 5
Assault bike - 20 minutes
Fasted.
Almost had 12 km in 20 minutes without redlining. At all. As it was, I got 11.9-something and 233 calories. Super-happy with how my conditioning is coming along.
This is technically the second block of Morgan’s Strength & Hypertrophy—what I was calling Reboot was the first block. Things won’t look too different, but I think we’ll be starting to push the weights a bit now.
9 Likes
Morgan’s Strength & Hypertrophy - w1d1
Sunday - 09 February 2025
Workout: Daily work, 1555-1620 (25 minutes)
3 rounds of:
Leg ext - 90 lbs - 10
Leg curl - 75 lbs - 10
KB swing - 32 kg - 15
Assault bike - 50 calories
Daily work will look a bit different in this block: It was upper body focused (-ish) and some conditioning last time, it’ll be more lower body focused (-ish) and some conditioning this time around.
14 Likes
Interesting! Centaur thighs incoming!
3 Likes
This, because I’m responsible for what daily work looks like, so this might be a stupid idea.
And hopefully this, because that’s kind of the point.
Guess we’ll find out…
4 Likes
Morgan’s Strength & Hypertrophy - w1d2
Monday - 10 February 2025
Workout: Squat, 0755-0900 (65 minutes)
Begin: 0807; End: 0857; Duration: 50 minutes
a) Squat - 225x6, 245x6, 265x6 | 285x3, 285x3
b) Hip thrust - 135x10 | 165x10, 165x10, 165x10
c1) Deficit RDL - 185x10, 205x8, 225x6, 185x10
c2) BSS - L/R - 2x40 lbs + BW - 3x(8/8 + 10/10)
d) Back ext - 10 lbs - 10, 10
Fasted.
That was brutal: The lower back pump was crazy from the start, but it was off the charts after that RDL/BSS superset—so much so I was light-headed during the back extensions.
But it’s an “A” for effort, 'cause there was no holding back today.
Daily work to follow.
18 Likes
Morgan’s Strength & Hypertrophy - w1d2
Monday - 10 February 2025
Workout: Daily work, 1625-1650 (25 minutes)
3 rounds of:
Leg ext - 90 lbs - 10
Leg curl - 75 lbs - 10
KB swing - 32 kg - 15
Assault bike - 50 calories
The dumb part of me wants to push the daily work harder already, but slow and steady is the name of the game: I was feeling the impact of the creeping reps by the end of Block 1, so I’m sure the same will be true as Block 2 wears on—gotta trust the process!
10 Likes
Morgan’s Strength & Hypertrophy - w1d3
Tuesday - 11 February 2025
Workout: Conditioning + abs/calves, 0940-1030 (50 minutes)
EMOM, 15 minutes
Push-up - 6
Pull-up (strict, various grips) - 3
Air squats - remaining time
3 rounds of:
a) Hanging knee windshield wiper - 10
b) Side plank - L/R - 45s/45s
c) Ab mat sit-up - 20
d) Seated calf raise - 190 lbs - 10
Fasted.
That EMOM is a solid little burner: HR shot up fast and stayed up throughout.
Back later for daily work.
11 Likes
Yeah, welcome to my world every day! It never gets easier, you just learn to deal with it.
Consistency is admirable my man! Anytime I think I’m pushing too hard, I come to your log for a gut check. Keep it up!
2 Likes
Man, you aren’t kidding!
That’s high praise, amigo—thanks for that!
2 Likes
Morgan’s Strength & Hypertrophy - w1d3
Tuesday - 11 February 2025
Workout: Daily work, 1700-1720 (20 minutes)
3 rounds of:
Leg ext - 90 lbs - 10
Leg curl - 75 lbs - 10
KB swing - 32 kg - 15
Assault bike - 50 calories
Legs are feelin’ it today!
12 Likes
Might steal that one for Friday…
1 Like
@aholding88 - Absolutely! It’s a steady burn, that’s for sure.
Morgan’s Strength & Hypertrophy - w1d4
Wednesday - 12 February 2025
Workout: Bench, 0750-0845 (55 minutes)
Begin: 0805; End: 0840; Duration: 35 minutes
a) Bench - 205x5, 215x5 | 225x5, 225x5, 225x5, 225x5, 225x5
b) Incline OA DB press - L/R - 40 lbs - 10, 10, 10
c1) Push press - 115 lbs - 8, 8, 8
c2) Upright row - 65 lbs - 6, 6, 6
d) BPA - black - 8; purple - 8, 8, 8
e) Push-up + dip - 25 + (18 + 7)
Fasted.
Almost lost my head and tried 5 sets of 235x5, but kept myself in check. As it was, I took a play out of @simo74’s book and:
Every rep was crisp and as close to perfect as I get.
Probably could’ve handled more weight on the incline press and upright rows, but I was still working hard. In the end, though, everything was just about right: I’m pumped and exhausted!
Daily work to follow later in the day.
14 Likes
No better feeling that this. Nice work mate
1 Like
Morgan’s Strength & Hypertrophy - w1d4
Wednesday - 12 February 2025
Workout: Daily work, 1720-1740 (20 minutes)
3 rounds of:
Leg ext - 90 lbs - 10
Leg curl - 75 lbs - 10
KB swing - 32 kg - 15
Assault bike - 50 calories
Must be on the right track, 'cause:
13 Likes
Morgan’s Strength & Hypertrophy - w1d5
Thursday - 13 February 2025
Workout: Conditioning + abs/calves, 0755-0840 (45 minutes)
EMOM, 15 minutes
Y-raise - 12.5 lbs - 8
Air squats - remaining time
3 rounds of:
a) Hip-up - 8
b) Alternating mountain climber - 30
c) Cable crunch - 50 lbs
d) Seated calf raise - 190 lbs - 10
Fasted.
Another slow burner today: My HR was higher on Tuesday, I think, but today was good, too.
Daily work to follow.
14 Likes
Morgan’s Strength & Hypertrophy - w1d5
Thursday - 13 February 2025
Workout: Daily work, 1725-1750 (25 minutes)
3 rounds of:
Leg ext - 90 lbs - 10
Leg curl - 75 lbs - 10
KB swing - 32 kg - 15
Assault bike - 50 calories
I think I actually did 4 rounds today: I know I did 3, but I think I forgot to mark the very first one. Yeah—it’s been THAT kind of a day…
15 Likes