Becoming Canis dirus - SvenG's Training Log

Training Training Logs
61

BDWP - PI - c1w1d5 - 82.5% tmax

Friday - 21 May 2021
Workout: Pull 3, 1005-1100 (55 minutes)

Warm-up
a) Cable row - mtor - 85x6, 100x6 | 115x6 + isofail: 20s
b) DB hammer - dset - 20x6, 25x6 | 30x6 + 25x8 + 20x10
c) CC - mtor - 50x6, 55x6 | 65x6 + isofail: 37s
d) Cable kickback - mtor - Xx6, 5x6 | 10x6 + isofail: 33s
e) Sup lat pulldown - dset - 95x6, 110x6 | 125x6 + 95x8 + 70x10
f) SPU - 3x10 - purple

Poor sleep, tough to get going today. Did a morning walk before breakfast (fasted, about 10.5 hours since pre-bed snack), 40-45 minutes. Quads are sore for the first time since… can’t even remember.

Came back hungry, ate, and finally hit the weights. Rows continue to feel weak, but work set was better than expected. Corrected load on hammer curls, not exactly easy this time around, but last week showed I can actually handle more.

Nothing else special. Hedges didn’t happen yesterday—maybe today, maybe tomorrow?

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62

Tomorrow never comes :joy::joy::joy:
image

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BDWP - PI - c1w1d6 - 82.5% tmax

Saturday - 22 May 2021
Workout: Push 3, 0935-1025 (55 minutes)

Warm-up
b) Inc front raise - mtor - 12x6, 15x6 | 20x6 + isofail: 22s
c) Rope pushdown - dset - 20x6, 25x6 | 30x6 + 25x8 + 20x10
d) SL CR - mtor - 15x6, 20x6 | 25x6 + 37s
e) DB split squat - mtor - 35x6, 40x6 | 45x6 + isofail: 22s
a) Inc DB press - dset - 50x6, 55x6 | 60x6 + 50x8 + 35x10
f) Standing vac - 3x60s

40-minute walk before breakfast today (so fasted again, about 10.5 hours after pre-bed snack). I really like getting two in each day, but I’m going to move these earlier ones back to post-workout; I think the hills are actually more draining than I initially expected.

Head just wasn’t in it today: woke up dreading split squats, all moves prior felt tougher than usual, got to splits and totally psyched myself out on the move itself, then felt really really drained after—so much so that incline DB press was downright hard.

Definitely the worst workout in a while, but just got to keep pressing forward.

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64

Nice work mate. How’s the hedge :joy:

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Done, actually! :sweat_smile:

I still have to clean up, but I’ll get to that “tomorrow.”

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66

BDWP - PI - c1w1 - summary

Sunday - 23 May 2021
Metrics: 176.7/35.25/16.0% at 0530

Metrics are trending in the wrong direction, which is odd—it was a good week overall: added a 2nd set of extra conditioning work (up to three/week), walked 2x/day every day except Sunday, ate pretty well.

I certainly don’t feel worse, and don’t think I look worse, either; sleep and mood have both been better, too.

Screw the scale.

Goals for this week: rinse and repeat.

2 Likes
67

BDWP - PI - c1w2d0 - 82.5% tmax

Sunday - 23 May 2021
Workout: Conditioning, 0955-1030 (35 minutes)

a1) Seated vac - 3x60s
a2) SPU - 3x10 - purple
b) Thurster - 5x20s/40s - 15 - 17, 17, 17, 17, 17
c) Bike@120 bpm - 16m

Yep, screw the scale.

It’s amazing what happens when you fuel your workouts.

Cut the grass before breakfast, ended up really hungry—so I just ate. No measuring, no estimating, no worrying. Only eating.

Good stuff: eggs, turkey bacon, cottage cheese, granola.

Then I killed my workout. Vacuums were tight, SPUs were intense, and Thrusters were flying up: HR in 160s after first round, above 170 after second, and not below 155 again until bike ride. Even then it stayed above 135 for the duration.

And I could’ve done it all twice over.

Feeling like a god.

5 Likes
68

Yeeeeah, buddy! Get after it.

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69

BDWP - PI - c1w2d1 - 82.5% tmax

Monday - 24 May 2021
Workout: Pull 1, 0915-1005-1030 (50 +25 minutes)

Warm-up
a) BB curl - hdrp - 55x6, 65x6 | 75x(6+3+2)
b) CC - mtor - 50x6, 55x6 | 65x6 + isofail: 38s
c) RDL - hdrp - 170x6, 200x6 | 225x(6+3+2)
d) Pullup - hdrp - BWx6, 5x6 | 10x(6+3+2)
e) RD3x - dset - 12x3/3/3, 15x3/3/3 | 20x3/3/3 + 15x4/4/4 + 12x5/5/5
f) SPU - 3x10 - purple
g) KB swing - 5x20s/40s - 16kg - 16, 16, 16, 16, 16
h) Bike@120 bpm - 16m

Felt so good yesterday, I took an hour-long walk around the pool while kids were at practice; intended to stay out for about a half-hour, but I just kept going. Definitely easier terrain than at home (far fewer hills), but I also managed to get another 40-minute walk in at home after dinner.

Spent the rest of yesterday in the yard cleaning up hedges, etc. Long day, but felt so, so good: I haven’t had that much energy in awhile.

Certainly tired by the end of the day, and I slept well. So well, in fact, I ended up sleeping past 0500 for the first time in who knows how long—didn’t get up until 0630!

Light breakfast before workout, to which I then added an extra conditioning session. Swings after RDLs may not feel great tomorrow, but it can’t be worse that thrusters after squats, right?

Workout itself was decent, think my intensity was up again today. RDLs and pull-ups kicked my butt, and felt a bit gassed through the remainder, but I got it done.

HR in 160s after first round of swings, in 170s after third, and kept it above 130 for all but a few seconds here and there throughout the ride following.

Happy with today so far, but now it’s time to focus on good eating—still trying to drop some body fat after all.

1 Like
70

BDWP - PI - c1w2d2 - 82.5% tmax

Tuesday - 25 May 2021
Workout: Push 1, 0900-0950-1020 (50 + 30 minutes)

Warm-up
a) Lying tri ext - mtor - 15x6, 20x6 | 25x6 + isofail: 21s
b) SL CR - mtor - 15x6, 20x6 | 25x6 + isofail: 38s
c) Front squat - hdrp - 135x6, 150x6 | 170x(6+3+2)
d) Bench press - hdrp - 170x6, 200x6 | 225x(6+3+2)
d) DB lateral - dset - 12x6, 15x6 | 20x6 + 15x8 + 12x10
f) Seated vac - 3x60s
g) Thruster - 5x20s/40s - 15 - 17, 17, 17, 17, 17
h) Bike@120 bpm - 16m

Got a second (roughly) 40-minute walk in after dinner yesterday, and another this morning before breakfast (fasted, about 10.5 hours after pre-bed snack). Straight into breakfast and then workout.

Found another gear today. Could feel the adrenaline surge just before my first set of front squats, and I’m pretty sure it’s still pumping now, about an hour after the initial wave.

Rammstein was cranked and my intensity was way, way up. Absolutely killed the squats and bench today—really happy about both of those, but the squats in particular.

Did my second “extra” set of conditioning today; that’s 3 sets in as many days. Goal was 4 total for the week, so maybe I’ll just knock out the last one tomorrow.

Just barely squeezed out the 17th rep of each thruster round in time, and some may have actually finished late, but I did the work. HR above 160 after first round, in 170s by end of the third, and not below 140 throughout almost all of the following 16-minute ride.

So I’m old enough—or at least just out-of-touch enough—to find the whole “post a picture of it” phenomenon a bit odd, but I’ve been trying all sorts of new things since joining this forum, so…

exhibit_a
exhibit_a1262×600 1.13 MB

The defense submits these photos as evidence that last night’s pre-bed carbs were, contrary to the prosecution’s claims, simply an act of self-defense.

3 Likes
71

BDWP - PI - c1w2d3 - 82.5% tmax

Wednesday - 26 May 2021
Workout: Pull 2, 0920-1010-1035 (50 + 25 minutes)

Warm-up
a) Preacher curl - mtor - 70x6, 80x6 | 95x6 + isofail: 26s
b) CC - mtor - 50x6, 55x6 | 65x6 + isofail: 40s
c) Leg curl - dset - 75x6, 90x6 | 100x6 + 75x8 + 60x10
d) EZ pullover - mtor - 60x6, 70x6 | 75x6 + isofail: 18s
e) CS DB row - hdrp - 35x8, 40x8 | 45x(8+4+3)
f) SPU - 3x10 - purple
g) KB swing - 5x20s/40s - 16kg - 16, 16, 16, 16, 16
h) Bike@120 bpm - 16m

Walked for about 45 minutes after dinner while the kids were at swim practice again last night. Different facility, and the hills there were worse than at home—didn’t think that was possible, actually.

And then the intensity of the past few days caught up with me: everything today has been a battle, from getting out of bed, to the 40-minute walk before breakfast, to the workout and extra conditioning session that I didn’t want to do and so forced myself to do for exactly that reason. (Luckily eating breakfast was the exception to that rule… :wink:)

Everything thing felt slow and heavy today. That said, the rows weren’t worse than usual—maybe even better this week—so I’ll call that a win.

Snuck in 16 swings for each round today, but the last rep on each set probably wasn’t fully finished before the timer expired. HR in 160s after first round, in 170s after third or fourth (pretty spent so head wasn’t clear), and managed to keep it above 130 for duration of 16-minute bike ride following, but that took deliberate effort today.

Got all four conditioning sessions for the week done, and I’m looking forward to just lifting the rest of this week. Probably should’ve spaced them out a bit more, but that won’t be as easy as I progress to five and six sessions over the next two weeks, so maybe it’s better that they’re just done.

4 Likes
72

There are difficult days, but you still did the work! Consistency is what will yield you the results, even when it’s hard…

Yes indeed, if you think you’re fat, well you’re not!

1 Like
73

BDWP - PI - c1w2d4 - 82.5% tmax

Thursday - 27 May 2021
Workout: Push 2, 0920-1010 (50 minutes)

Warm-up
a) Dip - hdrp - 45x6, 50x6 | 55x(6+3+2)
b) SL CR - 15x6, 20x6 | 25x6 + isofail: 39s
c) Leg ext - dset - 135x6, 150x6 | 170x6 + 135x8 + 100x10
d) Pec flye - mtor - 30x6, 35x6 | 40x6 + isofail: 21s
e) Z press - hdrp - 70x6, 80x6 | 95x(6+3+2)
f) Seated vac - 3x60s

Walked for 45 minutes yesterday after lunch—evening plans ruled out a post-dinner walk.

Walked for almost 50 minutes this morning before breakfast, mostly fasted (had a random hard boiled egg while prep’ing the kids’ school lunches). Breakfast, then workout.

We’ll call today average: nowhere near as bad as yesterday, but nowhere near as good as earlier in the week. Calf raises on right side were incredibly poor today, weakness is still lingering. Z press was also surprisingly hard today, not sure why, exactly.

2 Likes
74

BDWP - PI - c1w2d5 - 82.5% tmax

Friday - 28 May 2021
Workout: Pull 3, 0850-0935 (45 minutes)

Warm-up
a) DB hammer - dset - 20x6, 25x6 | 30x6 + 25x8 + 20x10
b) CC - mtor - 50x6, 55x6 | 65x6 + isofail: 45s
c) Cable kickback - mtor - Xx6, 5x6 | 10x6 + isofail: 34s
d) Sup lat pulldown - dset - 95x6, 110x6 | 125x6 + 95x8 + 70x10
e) Cable row - mtor - 85x6, 100x6 | 115x6 + isofail: 21s
f) SPU - 3x10 - purple

Walked for about 55 minutes yesterday after dinner while kids were at swim practice.

Walked for at least 50 minutes—might have been more—before workout this morning, which I then did fasted: Appetite has been through the roof this week, but I made poor choices on both Wednesday and Thursday evenings. Somehow a single fasted workout makes up for that, right? :wink:

Head was in the right place today: I killed the workout. Still feel weak on rows, but I crushed everything else. Going to eat something now.

Would like to cut the grass today; let’s just hope the rain holds off…

2 Likes
75

Friday - 28 May 2021
Workout: Supplemental

AMRAP, 20 minutes
a) 5 Chin-ups/pull-ups
b) 10 Push-ups
c) 15 Air squats

I don’t know what it is you people are passing around, but try as I might I seem to have caught it.

Found myself with a few idle hours this afternoon while kids are at their grandparents, so instead of falling asleep in a chair, I did a workout.

Wait—what!?!

@simo74 called this Cindy, and subsequent googling confirmed: it’s a WOD called Cindy.

Did full ROM on all movements, alternated between strict supinated chins and strict NG pull-ups. Managed to get through 15 full rounds in 20 minutes; kept EMOM pace for first 9 rounds, but then chinups/pullups started to get the better of me. Should have had a 16th, or at least some +reps, but I just couldn’t get over the bar in what could have been another full round.

The work went fast—it was brutal, but somehow easier than a 50-minute walk. And probably better, too. (Jury’s still out on that: we’ll see how I feel in the morning.)

Not sure how this sort of thing will figure into future work, but it was fun to run with the cool kids 'round here, even if just for 20 minutes.

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76

Oh, and I did get the lawn done before the rain hit. :slightly_smiling_face:

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77

Mate great work @ChongLordUno would be proud. 16 rounds especially if you full rep everything is a solid effort. How hot were you after :joy::joy:

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78

I know, right? My HR was up and I was hot and sweaty during the 20 minutes of actual work, but I was shocked at how much hotter and sweatier I became after I stopped moving. Felt like it took forever to cool down…

It’s now the morning after and so far only my upper chest (!?!) is a bit sore, but I’m still waiting for the other shoe to drop: full-on DOMS may kick in tomorrow. Will likely repeat this workout several times over the next few weeks—I’d like to work up to a full 20 rounds in 20 minutes.

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I am about a full day after and my lats and chest are sore as fk. :joy::joy:

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BDWP - PI - c1w2d6 - 82.5% tmax

Saturday - 29 May 2021
Workout: Push 3, 0910-1005 (55 minutes)

Warm-up
a) Rope pushdown - dset - 20x6, 25x6 | 30x6 + 25x8 + 20x10
b) SL CR - mtor - 15x6, 20x6 | 25x6 + isofail: 40s
c) DB split squat - mtor - 35x6, 40x6 | 45x6 + isofail: 23s
d) Inc DB press - dset - 50x6, 55x6 | 60x6 + 50x8 + 35x10
e) Inc front raise - mtor - 12x6, 15x6 | 20x6 + isofail: 23s
f) Standing vac - 3x60s

At what point did I become afraid of DB split squats!?!

Didn’t do a second walk yesterday—it was raining like cats and dogs, and family plans were more important. But the Cindy WOD makes up for that, yes?

45-minute walk, breakfast, workout. It wasn’t bad today, but these stupid split squats are in my head: for some reason, I’m afraid of the pain, and so I’m rushing the count, maybe cheating the depth, who knows what else? Weak!

The less-than-stellar eating over the past few evenings is starting to catch up with me, but that’s likely to continue through the holiday weekend. I’ll need to man up and get back to business next Tuesday at the latest: 3 weeks to goal date, need to make as much progress as possible towards it.

Honestly, I’m not likely to make it at this point, and I’m okay with that: I consciously traded it for other aspects of (mental) health and well-being a few weeks back. But I cannot allow myself to slip back into bad habits. My body still wants to be fat, so I have no choice but to fight back. Focusing on energy-out rather than energy-in seems like the way to go, but I still have to keep the energy-in part in check.

1 Like