Becoming Canis dirus - SvenG's Training Log

Training Training Logs
5867

God Sven is a Beast - 2025.c5w4d4

Wednesday - 24 December 2025
Workout: Deadlift, 0830-0935 (65 minutes)

Jumps/throws

Begin: 0842; End: 0925; Duration: 43 minutes
Deadlift - (245x5)x9, 10
Ab wheel - ramp (14) - 10, 10, 10
One-arm DB row - L/R - 62.5 lbs - 10, 10, 10
Arnold press - 2x35 lbs - 10, 10, 10
Neck extension - 30 lbs - 10, 10
Alternating DB curl - L/R - 2x30 lbs - 10, 10
OH triceps extension - 64 lbs - 10, 10

Assault bike - 5 minutes

Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps

Main work in 36 minutes, assistance superset throughout.

Fasted.

They made the cookies on Sunday, and I held off. Until last night… I didn’t go overboard and—interestingly—the “these are sickly sweet” bells went off earlier than I expected, which is a good thing.

I did this work fasted because of today’s schedule, not as punishment.

And I confess that 36 hours of feasting will commence tonight.

So there’s that…

The work itself was awesome: Deadlifts are just feeling great these days! I still find myself coming down uneven at times, but with lots of sets at these lighter weights, I am able to focus on quality reps. And I did 10 on the last set because… Squats on Sunday, haha!

Church this afternoon—yes, even after all these years I still find a candle-lit service in broad daylight to be a bit strange—then dinner at my mother-in-law’s house. I’ll walk this evening, but not right after dinner—it’ll have to wait until we get home.

13 Likes
5868

God Sven is a Beast - 2025.c5w4d4

Wednesday - 24 December 2025
Workout: Easy conditioning, 1955-2025 (30 minutes)

Walk - 30 minutes

Done!

8 Likes
5869

Merry Christmas Sven! :christmas_tree::latin_cross::santa_claus:

1 Like
5870

Merry Christmas Prince Sven! :christmas_tree:

1 Like
5871

@shaneinga, @BethB - Merry Christmas to you and yours!

1 Like
5872

God Sven is a Beast - 2025.c5w4d5

Thursday - 25 December 2025
Workout: Press, 0605-0705 (60 minutes)

Jumps/“throws”

Begin: 0615; End: 0654; Duration: 39 minutes
Press - 95x5, 110x5, 125x5, 105x5, 120x5, 135x5
Deficit reverse lunge - L/R - 2x40 lbs - 10, 10, 10
BB row - 175 lbs - 10, 10, 10
Decline DB press - 2x75 lbs - 10, 10, 10
Neck flexion - 30 lbs - 10, 10
Chin-up - BW - 10, 10
Rope pushdown - 35 lbs - 10, 10

Assault bike - 5 minutes

Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps

Main work in 22 minutes, assistance superset throughout.

Yeah, that’s right: Hot coffee and cold barbells—Merry Christmas, Bob!

And Merry Christmas to you, T-Nation!

16 Likes
5873

Merry Christmas Sven!

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5874

Merry Christmas!

1 Like
5875

Merry Christmas :evergreen_tree:

1 Like
5876

@ChickenLittle, @anna_5588, @Friedrich - Merry Christmas to you all as well! I hope your day has been as relaxing and enjoyable as ours has been.

3 Likes
5877

God Sven is a Beast - 2025.c5w4d5

Thursday - 25 December 2025
Workout: Easy conditioning, 1905-1935 (30 minutes)

Walk - 30 minutes

I almost didn’t do this tonight: We were all still in our Christmas PJs through dinner, so I thought about sliding it into Saturday night. But we’re going to be on the road all day Saturday, and will likely be home late, so I figured I’d be happy when I didn’t have to do it then.

As it was, it felt pretty good to walk after a full day of doing mostly nothing—except eat! Here’s brunch:

brunch
brunch1920×1440 1.04 MB

Not pictured is dinner, which was basically just several plates of ham—super-delicious, just nothing much to look at.

Anyway, that’s it for today. Here’s hoping you all had a very Merry Christmas!

“Do not be afraid. I bring you good news that will cause great joy for all the people. Today in the town of David a Savior has been born to you; he is the Messiah, the Lord."
- Luke 2:10-11

13 Likes
5878

God Sven is a Beast - 2025.c5w4d6

Friday - 26 December 2025
Workout: Conditioning + calves, 1035-1120 (45 minutes)

Seated calf raise - 140 lbs - 3 minutes
Reps: 96

Tabata American KB swing - 24 kg - 8x(20 on/10 off)
Reps: 10, 10, 10, 10, 10, 10, 10, 10 (80 total)

AMRAP - 15 minutes
Sled push - 160 lbs + sled - 50 yards
EMOM - 15 minutes
Push press - 135 lbs - 5

Almost got it in! I was getting my cold weather gear on when the sprinkles started, but by the time I was dragging out the plates, the driveway was already soaked. I guess I needed to start about 30 minutes earlier today, but it just didn’t happen that way.

As it was, the work was good—definitely the best that tabata has felt yet.

Anyway, I’ll walk this evening after dinner, as is now my custom.

10 Likes
5879

I just learned about this training. It sounds absolutely terrible. :rofl::rofl: Good work you!

1 Like
5880

It’s a great way to make even “easy” work feel hard—the protocol definitely packs a high-intensity punch, no matter the movement!

1 Like
5881

God Sven is a Beast - 2025.c5w4d6

Friday - 26 December 2025
Workout: Easy conditioning, 1640-1710 (30 minutes)

Walk - 30 minutes

This morning’s work was fasted, and I just stayed fasted through a relatively early dinner (of left-overs, so basically just ham again). I have no specific plans to eat again, but we’ll just see how the evening plays out.

I’m planning to do tomorrow’s work in the morning before we hit the road—there’s should be plenty of time, as my daughter has an early morning, “no-skip” swim practice: It’s a good excuse for me to get up and get moving as well.

7 Likes
5882

God Sven is a Beast - 2025.c5w4d7

Saturday - 27 December 2025
Workout: Easy conditioning, 0805-0840 (35 minutes)

2 rounds of:
Thruster - 2x35 lbs - 8
Chin-up - BW - 6
1-pump burpee - 6

Weighted vest walk - 30 kg - 20 minutes

Got in from taking my daughter to swimming and went straight into this.

Also, my lab results came back:

  • Total: 741
  • Free: 123.0

The lab has the reference range at 250-1100 ng/dL for total and 35.0-155.0 pg/mL for free. I don’t know what other hormones might matter, and I’m not 100% sure what my numbers indicate for a 47 year-old male, but I’m thinking I can’t blame it on low test, whatever IT actually is…

:rofl:

12 Likes
5884

Those are some great numbers man. Put off going on as long as possible.

2 Likes
5885

@throwawayfitness, @shaneinga - Thanks for that! I was actually thinking of tagging you guys (and a few others), but you beat me to the punch!

I’m taking your replies as a good sign—certainly Mrs. SvenG, who generally knows a lot more about these things than I do, was happy to see these numbers.

And I’m glad to at least have a stake in the ground so I can see what my body does as times wears on.

5 Likes
5886

I have also heard that how you feel is the most important part and numbers can be deceiving. Some people feel great at 400 and others feel like shit at 800.

I would get all your ducks in a row and maybe get some more blood work for other markers.

Sleep is huge too.

1 Like
5887

Are there others you would recommend, in particular?

The obvious trouble with the first set of labs is there’s no history—these numbers look fine on the surface, but maybe they’re actually horrible relative to where I was a year ago, 5 years ago, whatever…

I’ll be following up with my doc, but for now at least, testosterone doesn’t seem to be an issue—clearly the values aren’t in the crapper.