M’s S&H - w2d4
Wednesday - 19 February 2025
Workout: Daily work, 1755-1820 (25 minutes)
3 rounds of:
Leg ext - 90 lbs - 12
Leg curl - 75 lbs - 12
KB swing - 32 kg - 20
Assault bike - 53 calories
Done—and I’m floored! Good stuff.
14 Likes
M’s S&H - w2d5
Thursday - 20 February 2025
Workout: Conditioning + abs/calves, 0755-0840 (45 minutes)
EMOM, 15 minutes
Rear delt raise - 2x12.5 lbs - 8
Air squats - remaining time
3 rounds of:
a) Alternating bicycle crunch - 20
b) Hand-to-elbow plank - 16
c) Ab wheel (knees) - 10
d) Seated calf raise - 190 lbs - 10
Fasted.
Seems like 12.5 lbs isn’t that much, until you hit rep 60 or so—then it starts to get tough and you realize you’re only halfway through. I was absolutely drenched by the end of that EMOM!
Daily work to follow.
13 Likes
M’s S&H - w2d5
Thursday - 20 February 2025
Workout: Daily work, 1740-1805 (25 minutes)
3 rounds of:
Leg ext - 90 lbs - 12
Leg curl - 75 lbs - 12
KB swing - 32 kg - 20
Assault bike - 53 calories
For some reason, the swings aren’t getting any easier… And since when do I hate them so much?
12 Likes
M’s S&H - w2d6
Friday - 21 February 2025
Workout: Deadlift, 0800-0855 (55 minutes)
Begin: 0820; End: 0852; Duration: 32 minutes
a) Rack pull - 255 lbs - 8, 8, 8, 8, 8
b1) Lat pullover - 55 lbs - 12, 12, 12
b2) CG lat pulldown - 115 lbs - 8, 8, 8
c) Alternating KB gorilla row - 2x47.5 lbs - 20, 20, 20
d) EZ curl - 30 lbs - 3x(7 wide/7 reverse/7 narrow)
Fasted.
Decent day—might’ve been able to manage 260 for those rack pulls today, but it’s only my second time out with those, so pretty happy with how they went. I’m still getting used to the relatively limited ROM, but that’s the point, right?
Rest of it was solid, too—think I hit the correct weights, more or less, so not much more to say.
Daily work to follow.
15 Likes
M’s S&H - w2d6
Friday - 21 February 2025
Workout: Daily work, 1630-1655 (25 minutes)
3 rounds of:
Leg ext - 90 lbs - 12
Leg curl - 75 lbs - 12
KB swing - 32 kg - 20
Assault bike - 53 calories
Another day done!
9 Likes
M’s S&H - w2d7
Saturday - 22 February 2025
Workout: Conditioning, 0905-0940 (35 minutes)
2 rounds of:
Burpee - 10
Pull-up (strict, various grips) - 5
Bear complex - 65 lbs - 5
Assault bike - 20 minutes
Fasted.
Not my greatest day: Only 11.6+ km and 218+ calories, but it is what it is—not every day can be great! (Right?)
Actually, I think I’m underfed: I only ate half the turkey meatloaf last night, whereas normally I crush the whole thing and go looking for more!
Kids are in the short-course championships this weekend, but luckily it’s being held locally, so it’ll be a lot of in-and-out, back-and-forth—but that’s a nice change of pace from setting up camp in the natatorium all day, I guess.
Anyway, daily work will follow at some point later in the day.
12 Likes
M’s S&H - w2d7
Saturday - 22 February 2025
Workout: Daily work, 1410-1435 (25 minutes)
3 rounds of:
Leg ext - 90 lbs - 12
Leg curl - 75 lbs - 12
KB swing - 32 kg - 20
Assault bike - 53 calories
My daughter placed 1st in the 100 breaststroke qualifier this morning, so we’re back for finals tonight! My son didn’t fare so well, and actually DQ’d in his race—that hasn’t happened since the early days. Bummer, yes, but he’s got two more qualifiers tomorrow, so we’ll see how it goes!
Anyway, this evening is weird so I knocked out the rest of today’s work while I had the chance.
12 Likes
M’s S&H - w3d1
Sunday - 23 February 2025
Workout: Conditioning, 1110-1145 (35 minutes)
2 rounds of:
Burpee - 10
Pull-up (strict, various grips) - 5
Bear complex - 65 lbs - 5
Assault bike - 20 minutes
NOT fasted.
My daughter dropped another second, set a new PR, and took first in the 100 breaststroke finals last night. Then, she took first overall in the 200 breaststroke qualifier and dropped over 8 seconds, set another PR, and took first place in the 50 breast finals this morning. My son swims in two qualifiers this afternoon, and I’m hoping things go better for him today.
I took the morning shift with my daughter, so I knocked this out when we got home.
Daily work will follow in a few hours, then we’ll head back to the pool for finals this evening.
12 Likes
Congrats to your daughter! Sounds like a great day! I am sure you are proud.
Good luck to your son.
1 Like
@shaneinga - Thanks, my friend! It’s been a great weekend for my daughter, that’s for sure, and despite yesterday’s DQ, my son has qualified for finals tonight in the 100 IM with the fourth place seed. He has yet to swim the 50 breast, but we’re hoping for good things!
4 Likes
M’s S&H - w3d1
Sunday - 23 February 2025
Workout: Daily work, 1355-1420 (25 minutes)
3 rounds of:
Leg ext - 90 lbs - 14
Leg curl - 75 lbs - 14
KB swing - 32 kg - 25
Assault bike - 56 calories
My daughter and I were falling asleep on the couch while watching TV, so I convinced her to go upstairs to her room and I decided to knock this out… Feeling better now that it’s behind me!
11 Likes
Congratulations to your daughter and son doing so well at their swim meet. Good job on your workout. How long do you Airdyne to burn the 56 calories?
1 Like
@Friedrich - Thank you! It’s rewarding to see their hard work payoff.
I’m doing those 56 calories in about 4 minutes, give or take.
4 Likes
M’s S&H - w3d2
Monday - 24 February 2025
Workout: Squat, 0935-1035 (60 minutes)
Begin: 0950; End: 1031; Duration: 41 minutes
a) Squat - 225x5, 245x5, 265x5 | 285x5, 285x5
b1) Hip thrust - 150 lbs - 10, 10, 10
b2) Split stance hip thrust - L/R - 150 lbs - 6/6, 6/6, 6/6
c) BSS - L/R - 2x45 lbs + BW - 3x(8/8 + 12/12)
d) Back ext - 10 lbs - 10, 10, 10, 10
NOT fasted—had a breakfast meeting early(-ish), so I came in having had 3 eggs and a sausage patty.
Indulge me for a moment as I brag on the kids once again: My daughter dropped another 1.4+ seconds on her 200-yard breaststroke last night and took first place—that made it a clean sweep on the 14-year old girls breaststroke events. And my son took 4th and 3rd (respectively) in his 100-yard IM and 50-yard breaststroke finals last night, and just missed the 3rd place spot in that IM by 0.04 seconds—the other kid just barley touched him out. Regardless, I’m very proud of them both!
Today’s work was solid, no time to say more. (There’s nothing more to say, though, really, so…)
Back later for daily work.
13 Likes
Congratulations to your kids again! Good weekend indeed!
1 Like
So bad to think that this is about 1 cookie. Damn you, delicious baked goods.
2 Likes
@shaneinga - Thanks, man!
@simo74 - 4 minutes to burn a cookie, and way less than 4 minutes to eat a dozen (or two). Life is SO unfair!
5 Likes
M’s S&H - w3d2
Monday - 24 February 2025
Workout: Daily work, 1720-1745 (25 minutes)
3 rounds of:
Leg ext - 90 lbs - 14
Leg curl - 75 lbs - 14
KB swing - 32 kg - 25
Assault bike - 56 calories
I know I complained about swings recently, but I could not for the life of me figure out why swings were so hard today. And then I remembered this morning’s work, and it all. Made. SENSE!
9 Likes
M’s S&H - w3d3
Tuesday - 25 February 2025
Workout: Conditioning + abs/calves, 0905-0950 (45 minutes)
EMOM, 15 minutes
DB shrug - 2x50 lbs - 8
Air squats - remaining time
3 rounds of:
a) HLR - 8
b) Side plank - L/R - 45 seconds
c) Ab wheel (knees) - 10
Seated calf raise - 120 lbs - 3 minutes
Fasted.
Tried @DORITO’s “3 minutes of calves hell,” but I’m not sure I did it right: I only got 55 total reps. I do my calf reps slow and controlled, and I could feel my calves fill with blood around rep 28 or so—after they got painful and I’m sure I slowed down even more—but I feel like I should’ve been doing more than that in 3 minutes…
Might just take a few times to figure it out and really begin pushing myself? Besides, the swole was good—and who knows how they’ll feel later!?! Maybe I’ll be regretting this approach soon.
12 Likes
Tempo doesn’t matter mate, I asked the 1st time I did them and was told it really doesn’t matter because in the last minute you just have to keep it moving however you can.
Curious how many reps I do actually in the 3 minutes, never thought to count.
Let me know how you get on next time though mate
1 Like