Becoming Canis dirus - SvenG's Training Log

Training Training Logs
6190

7WP, Deload - 2026.d2d5

Thursday - 19 March 2026
Workout: Bench, 1300-1345 (45 minutes)

Jumps/throws

Begin: 1312; End: 1335; Duration: 23 minutes
Bench - 180x5, 205x3, 230x1, 255x1
Deficit reverse lunge - L/R - 2x50 lbs - 10, 10
V-grip lat pulldown - 130 lbs - 10, 10
DB shoulder press - 2x52.5 lbs - 10, 10
Cable crunch - 75 lbs - 10
Alternating DB hammer curl - L/R - 2x35 lbs - 10
OH triceps ext - 69 lbs - 10

Assault bike - 5 minutes

Assistance totals:
Push - 30 reps
Pull - 30 reps
Single-leg/core - 30 reps

Main work in 13 minutes, assistance superset throughout.

That’s it for this week’s lifting workouts—hopefully it’ll be enough to see me through so that the TM test isn’t a total disaster upon my return from next week’s travel.

As it was, everything moved fine once again and went pretty quickly.

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6191

At some point if you step on enough feet playing basketball, then your ankles turn to trash. I can roll my ankle if I step on my dog’s rope chew toy unexpectedly. My first bad ankle sprain was in 2nd grade. On the plus side, if I do roll my ankle, it only hurts for a little bit and then it works fine again. :man_shrugging:

There’s a new emphasis on training on your toes to strengthen the ankles and achilles. Iso holds or things like split squats on the balls of the feet. Look up Triphasic training if you’re curious. They have a thing called Spring Ankle Series you and @SvenG might like.

3 Likes
6192

7WP, Deload - 2026.d2d5

Thursday - 19 March 2026
Workout: Easy conditioning, 1905-1935 (30 minutes)

Walk - 30 minutes

Warm(-er) and still light out—what is this strange wonderland through which I wander?

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6193

7WP, Deload - 2026.d2d6

Friday - 20 March 2026
Workout: Conditioning + calves, 0900-0935 (35 minutes)

Standing calf raise - BW - 3 minutes
Reps: 114

2 rounds of:
Pull-up (strict, various grips) - 5
Push-up - 10
Air squat - 15

Assault bike - 15 minutes

Never did get the crippling calf DOMS after Tuesday’s work, but I was very aware of the stretch at the bottom today.

Bike went well, averaged over 11 calories per minute—working hard, but not redlining.

This evening is different, so it’ll probably be a late dinner/walk kind of day…

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6194

7WP, Deload - 2026.d2d6

Friday - 20 March 2026
Workout: Easy conditioning, 2025-2055 (30 minutes)

Walk - 30 minutes

Done!

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6195

7WP, Deload - 2026.d2d7

Saturday - 21 March 2026
Workout: Easy conditioning, 1000-1030 (30 minutes)

2 rounds of:
Pull-up (strict, various grips) - 5
Push-up - 10
Air squat - 15

Weighted vest walk - 30 kg - 20 minutes

I can’t say that weighted vest walk felt “good”—but that just means I need to do it more. I guess it has been quite awhile since I was doing those regularly…

Anyway, that’s it for today, and that’s it for this “deload.” I’m hoping to get something in tomorrow before I hit the road, and then it’ll be random hotel workouts (at best) through Friday—as ever, we’ll have to see what time and energy allow!

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6196

7WP, Deload - 2026.d2d7

Saturday - 21 March 2026
Workout: Easy conditioning, 1310-1340 (30 minutes)

Walk - 30 minutes

Okay, I lied: My mother-in-law came over to celebrate my son’s birthday because we were away for the actual day, and we had a big pasta (!) lunch. Rather than fall asleep on the couch—which is totally what I wanted to do—I decided to drag myself outside… Definitely the right call!

That really should be it now: The rest of the afternoon and evening is more-or-less spoken for.

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6197

Pause - 2026.p0d1

Sunday - 22 March 2026
Workout: Easy conditioning, 1155-1225 (30 minutes)

Walk - 30 minutes

There were literally 100 things I could’ve done today—some of which were sensible, if not actually desirable—but the schedule got wonky, and I need to head to the airport in a few hours, so I settled for a post-lunch walk.

Interestingly, I’m finding that “normal” meals after several dyas of PSMF are leaving me feeling quite bloated—I think I’m just not used to undigested food in my gut.

To be fair, both yesterday’s and today’s lunches were not really normal, so some of that bloated feeling is just down to volume and food choices, but it does remind me that I’ll need to build up slowly when it comes time to eat big again.

In any case, these post-meal walks make me feel better mentally, at least, if not physically as well.

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6198

My grandfather walked every evening after his meal. Just a habit he developed through the years. He was muscular by birth and those walks in the evening kept the extra weight off.

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6199

I used to walk alot before I became paralyzed. Never counted steps or anything, but it was long walks. They kept me pretty fit

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6200

@Friedrich, @george220 - It really is a great habit, and I’m glad I seem to be falling into it!

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6201

If you know, you know:

food porn
food porn3024×4032 14.1 MB

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6202

I know.

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6203

Yeah you do!

It’s funny: I can get one just about any time I want, but I apparently I wait until I’m in the airport to do it.

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6204

Pause - 2026.p0d2

Monday - 23 March 2026
Workout: Random hotel things, 0555-0650 (55 minutes)

3 rounds of:
Push-up - 10
Air squat - 25

a1) DB bench - 2x50 lbs - 12, 12, 12
a2) CS DB row - 2x50 lbs - 12, 12, 12
a3) Goblet squat - 50 lbs - 12, 12, 12
b1) Skull crusher - 2x30 lbs - 12, 12, 12
b2) Alternating DB hammer curl - 2x30 lbs - 12, 12, 12
b3) DB RDL - 2x50 lbs - 12, 12, 12
c1) DB shoulder press - 2x45 lbs - 12, 12, 12
c2) Knee tuck-in - 15, 15, 15
c3) DB shrug - 2x50 lbs - 15, 15, 15
d) Seated calf raise - 2x50 lbs - 3 minutes - 107

Not bad, considering.

It’s only Day 1, though, we haven’t even started, and already I’m exhausted. Maybe I’ll sleep well tonight?

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6205

I would have to eat that with an aspirin.

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6206

@Friedrich - It really is a complete meal in just a sandwich, haha!

6207

Pause - 2026.p0d3

Tuesday - 24 March 2026
Workout: Random hotel things, 0555-0650 (55 minutes)

3 rounds of:
Push-up - 10
Air squat - 25

a1) Incline DB bench - 2x50 lbs - 12, 12, 12
a2) One-arm DB row - L/R - 50 lbs - 12, 12, 12
a3) Bulgarian split squat - L/R - 2x50 lbs - 12
a3) Goblet squat - 50 lbs - 12, 12
b1) OH triceps extension - 2x30 lbs - 12, 12, 12
b2) DB curl - 2x20 lbs - 12, 12, 12
b3) DB RDL - 2x50 lbs - 12, 12, 12
c1) Keslo shrug - 2x50 lbs - 15, 15, 15
c2) Arnold press - 2x25 lbs - 12, 12, 12
c2) Crunch - 12, 12, 12
d) Seated calf raise - 2x50 lbs - 3 minutes - 125

Slept better last night, but still dragging.

And this work was kind of a train wreck: I got one set of BSS in with my right leg, but pulled something in my left hamstring almost immediately. I tried walking it off and going again, but it just wasn’t happening. The goblet squats and RDLs went okay under the circumstances, but I was likely favoring my left leg, and it’s kind of screaming at me sitting here as I type this… Ugh.

That kind of threw me off for the rest of the workout, but in retrospect, maybe things actually went better than I realized in the moment.

Regardless, it is what it is: I got something done, so we’ll call it a win.

12 Likes
6208

Pause - 2026.p0d4

Wednesday - 25 March 2026
Workout: Random hotel things, 0550-0645 (55 minutes)

3 rounds of:
Push-up - 10
Air squat - 25

a1) DB bench - 2x50 lbs - 12, 12, 12
a2) CS DB row - 2x50 lbs - 12, 12, 12
a3) Goblet squat - 50 lbs - 12, 12, 12
b1) Lateral raise - 2x20 lbs - 12, 12, 12
b2) Rear delt flye - 2x15 lbs - 15, 15, 15
b3) DB RDL - 2x50 lbs - 12, 12, 12
c1) Skull crusher - 2x30 lbs - 12, 12, 12
c2) Alternating DB hammer curl - 2x30 lbs - 12, 12, 12
c3) Crunch - 15, 15, 15
d) Seated calf raise - 2x50 lbs - 3 minutes - 122

Once again: Not bad, considering.

Left hamstring is definitely tender, so single-leg work was out. As it was, the goblet squats and RDLs went okay, and I don’t think I’m doing further damage—mostly it feels like some concentrated DOMS kind of thing.

Anyway, that might be it for hotel workouts: We’ve got an ice hockey game tonight as our “team building” activity, so it’s going to be a late night, and sleeping in tomorrow already sounds nice. Then Friday’s a travel day, so I figured I’d do a walk at home in the evening.

But let’s see what happens: I find myself waking early, and as much as I hate this tiny little hotel gym, the limited activity I’m getting helps the long days of sitting feel not quite so long.

12 Likes
6209

Pause - 2026.p0d5

Thursday - 26 March 2026
Workout: Random hotel things, 0545-0640 (55 minutes)

3 rounds of:
Push-up - 10
Air squat - 25

a1) Incline DB bench - 2x50 lbs - 12, 12, 12
a2) One-arm DB row - L/R - 50 lbs - 12, 12, 12
a3) DB RDL - 2x50 lbs - 12, 12, 12
b1) DB upright row - 2x30 lbs - 12, 12, 12
b2) Knee tuck-in - 15, 15, 15
b3) Goblet squat - 50 lbs - 12, 12, 12
c1) OH triceps extension - 2x30 lbs - 12, 12, 12
c2) DB curl - 2x20 lbs - 12, 12, 12
c3) DB shoulder press - 2x45 lbs - 12, 12, 12
d) Seated calf raise - 2x50 lbs - 3 minutes - 120

Hockey game was fun, and despite being a matchup between two not-so-good teams, it was competitive.

Got in late, but didn’t sleep well: Got up before my alarm and knocked this out. I’m feeling pretty well right now, but I’m going to crash this afternoon—hopefully not before our meetings wrap for the day! Nothing on the docket for this evening, which is good because my social energy is wearing thin.

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