Still better than 99% of the population, you got this dude!
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Thanks dude! Focusing exclusively on performance at the moment, will be in a phenomenal place to cut in 2 months, hoping to be back down to the low 270s by the end of May. 288.6 this morning
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Legs
Shoulder warmup
Ham curl: 90 2 x 15
Pull-ups: 5
Prowler: 3 plates x 200’
KB swings: 50 x 20
FS: 135 2 x 5, 185 x 5, 205 2 x 10, 255 x 3
BB lunge: 1 x 5 (dislike, might do split squats)
Leg Press: 200 x 10, 380 3 x 20
Some decent fatigue accumulation over the last 5 days, everything felt okay though. Going to hit chest tomorrow then I have to return to work, unfortunately.
Had my most calm NY in decades, took an edible, had one glass of rye and fell asleep at 9 pm watching despicable me lol
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Went to Dave and Busters last night and ate a bunch of garbage and drank 3 drinks too many, fully exhausted this morning but eventually made my way into the gym for an uninspired session
10 min walk
Shoulder warmup
Facepulls
Bench: 135 x 10, 185 x 8, 225 x 10, 275 x 5
CGBP: 225 2 x 6
Incline: 135 2 x 12
Tri pulldown: 40 2 x 20
Overhead: 40 2 x 15
Going to do some planks and get in a KB session and/or peloton. I’m thinking about adding in a monthly KB swing goal, just to keep the body moving. I’m going to be eating a ton (I already do tbh) so I figure the more things consuming my resources the better
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What did you eat?
Ordered the Cantina Nachos for the table (I ate about 1/3 of them) then got the mushroom burger (had a fancier name), also consumed 3 homemade chocolate chip cookies on the way home lol. Food was better than I was expecting honestly
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Conditioning
3 rounds:
kb swings 24kg x 50
Plank 30s
Lying back raises x 20
Peloton 20 min recovery ride @ 106 watts
The swings were way harder than I remember, breathing way too hard during that, carried over to the first few min of the peloton ride but settled in nicely. Not committing to anything swing related for the minute but will try to keep them in
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No lifting today.
Got my 10k steps in and did a 30 minute beginner yoga class, every time I start yoga again I am humbled, shit is hard for the big and stiff
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Little bit of hard conditioning today, might get an easy peloton in later.
5 rounds in 15:30:
Kb swings 24kg x 25
20 second low plank
Kb swings 24kg x 25
20 pushups
Got in a 100 pushups, 250 swings and a 100 seconds of low plank. HR is up and sweat is moving, felt awful but productive.
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30 min “Advanced beginner” ride @ 141 watts
Started off pretty easy but essentially went through a bunch of different styles of workouts, from maintaining to climbing to HIIT. I held 400+ watts for 30 seconds and that got my HR up to essentially max, good stuff. Going to continue on the base building trend but this is much more entertaining and immediately gratifying
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Good lord.
I ate breakfast, worked for about an hour and Deep Water anxiety was creeping in so I just figured I go for it.
Starting weight 286.6
DW W1D1
Axle DL (2 mats): 210 3 x 10
Front Squat: 195 10 x 10
Split Squats: 23 3 x 10
Crunches/Laying back raises: 3 x 20
Kept the rest periods under 4 minutes, started my timer at the end of my last warmup set and stopped it after my last working set, total time was 40:06. Winnie is currently licking the sweat off my head as type this laying down lol.
Think I got the weight about right, I genuinely have no idea how i will do this with 2 minute rests but I don’t have to worry about that for 4 weeks. Time to get food in me after an hour plus of hard work.
EDIT:
Drink less water, guts are not happy.
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log title is relevant
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Ha, hadn’t thought about that in a while. Definitely relevant to pretty much all aspects of my life but i’m not sure this was easy after I began, happy it’s over though. Also happy I didn’t throw up.
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Hell yeah dude!!!
This is the way. You get it or you find your limit, either way it’s a win.
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Nice!!! Will definitely be following closely.
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Got my 10k steps in and a 15 minute hip-focused yoga.
Soreness is already coming, imagine tomorrow isn’t going to be better, will hit the planned lift plus yoga and/or a peloton, hoping that keeps the blood moving well enough.
Thanks for the comments @Bagsy and @boilerman, glad to have some deep water vets following along!
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DW W1D2
Shoulder warmup
Pull-ups: 6,5,6,6
KB hammer curls: 20 2 x 10 (mixed in between early sets, elbows needed some blood)
BB row: 215 4 x 10
Face pulls: band 3 x 20 (just for blood flow)
Clean pulls: 185 3 x 10
Abs, 3 rounds:
Plank 60s
Crunches x 20
I’ve learned to be good at pull-ups you need to be lean or you need to practice them, I am not lean and haven’t been doing them, felt rough. I imagine I’ll improve over the course of this.
The clean pulls were probably a bit too heavy to be technique work, as Jon describes, but they weren’t too far off, will keep at this weight. Rows might have been a touch lighter than needed but also feel pretty close, I don’t do the barbell variation often so if I am smoking these I’ll add 10 pounds but not yet.
The ab circuit has “No rest” prescribed, I rested 30s then 60s between sets and dropped to my knees a few times during planks. Definitely getting the desired training effect here.
Eating some meat now and going to the store then library to find more things to consume.
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At 13k steps for the day, made a bunch of chicken thighs and sweet potatoes, have some more veg to roast tomorrow and might buy some more ground beef too.
20 min low impact peloton @ 110 watts
20 min lower body beginners yoga
Pretty tired but had a very productive day. Ended up finally signing up for a library card (after finishing a book I started a year+ ago) and checked out a few books including one about the Korean War called “The Korean War” lol
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Nice. Books rock.
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Setting the goal of 2 books a month, should be doable assuming I don’t pick things too dense that I get bored of (as is tradition).
DW W1D3
8 min walk
Push press: 150 10 x 10
Lateral raises: 25 3 x 10
EZ curl: 60 5 x 10
Crunches: 3 x 20
Back extension: 3 x 20
Probably could’ve added 5 or 10 to push press but my upper back and shoulders were smoking towards the end, finished in 31:26, so essentially already where I need to be next week, not changing course.
It turns out my gym just moved the back extension to the area where people do abs, which is why I assumed it has been removed (lol). Sets of 20 are insane, my lower back has never been so pumped.
Woke up this morning with extremely stiff and sore legs and pretty sore abs. Been moving about and while they’re still sore it’s somewhat manageable.
Tomorrow is bench then we have a few days of recovery, I’ve got a few meetings tomorrow so I’m going to try to rush through the lifting as best I can or maybe go in later than normal.
Only 3 working days in but I’m understanding why DW is transformational.
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