Samuels in his split calls them “OFF/rest” days. There’s a good chance that Monday will probably end up being a “OFF/OFF” day, though!
If all goes well with my knee, I’ll be back to training BJJ on Fridays in a few weeks. In a perfect world, I’d like to get a session in on Monday also (the other “cardio” day). But that’s probably not until fall.
Adding this in rotation with face pulls
Took Friday off. Felt pretty worn out.
SATURDAY
BW: 153.8 lbs
waist: 34"
BP: Yellow
Thursday steps: 15.0k+
Friday steps: 12.0k+
AM walk? Check.
Conditioning
Weighted incline treadmill
1.0 miles / 132 calories / 18:24 minutes
Row sprints
(2 minute rests)
8:06 minutes / 1624m / 89 cal
6:06 minutes / 1239m / 68 cal
4:07 minutes / 861m / 46 cal
2:07 minutes / 473m / 28 cal
Delt Rehab/Hypertrophy (3 sets of 10)
band OHP
band side laterals
band external rotations
windmills
band dislocates
Very weak on right side with side laterals, not much range of motion at all; upright rows were impossible.
Thinking my thoughts … Reconsidering the chest specialization. I’ve been doing body building style work since mid-March. But I’m starting to feel the need for something different, maybe something more athletic, even full-body.
Looking at something like this from AthleanX (with my modifications) done ABA / BAB / ABA …
Took Sunday off. Yardwork. Got my morning walk in.
MONDAY
BW: 154.4 lbs
waist: 34"
BP: Orange
Saturday steps: 15.2k+
Sunday steps: 13.6k+
AM walk? Check.
Conditioning - STIM
Weighted incline treadmill
1.1 miles / 145 calories / 20 minutes
Tempo Intervals
20 rounds on Assault Airbike
10 seconds moderate/hard (HR>130)
60 seconds active rest (HR<120)
Really focused on the active rest and forcing my heart rate to decelerate via breathing and focus. Easily the kind of thing you’d overlook, just like I overlooked the importance of squeezing my pecs at the top of my chest pressing. #TMYK
Conditioning will be the emphasis for the next two weeks, trying to burn off as many calories as possible for the T-ransformation AND build back better cardio-wise for my return to the mat in June.
Trying out Joel Jamieson’s “Favorite Conditioning Template”. Will add the strength/weight training component in a few weeks, probably with some variation on Alsruhe’s RPM Full Body (maybe 5 minute EMOMs instead of 10 minutes). Tomorrow will be hard work, a “DEV” day.
TUESDAY
BW: 153.2 lbs
waist: 34"
BP: Yellow
Monday steps: 10.2k+
AM walk? Yes.
Conditioning - DEV
Warmup - Incline treadmill
0.55 miles / 73 calories / 10:08 minutes
Sprint 8 via Assault Airbike
3:30 minute warmup
8 rounds:
30 seconds max effort (HR >160)
90 seconds active rest (HR <120)
2 minute cooldown
20:12 minutes / 3.9 miles / 106.3 calories
Cool down - Incline treadmill
1.1 miles / 145 calories / 20 minutes
Wanted to quit after the first two rounds. Thought I was done after four. This is how it’s done on DEV day. Over time, I’ll build up the amount of time I’m working at max effort. Jamieson calls for 60-90 minutes. That’s going to take awhile.
Tomorrow is a REB - Rebound - Day. 15-20 minutes low-to-moderate conditioning. May throw in a little strength training depending on how my shoulder feels. Couldn’t do a push-up this morning, so it may just be triceps and biceps, and/or some isolation work on lower body.
Surely there has to be some correlation between TIME and what the max HR is (or achievable). 60-90mins of max HR work read dangerous or just physically impossible to me… even with those rest periods. Really watch your recovery post this (as per his vid too that you’re fully aware of I’m sure).
Yeah, I’m sure that’s overall session length (at least I hope so!) rather than a full hour or hour and a half at max effort. I’ve got his book, also. I’ll see if he offers more detail. I can see doing a few 10-min, 20-min sessions with five minute breaks …
WEDNESDAY
BW: 153.0 lbs
waist: 34"
BP: Yellow
Tuesday steps: 12.2k+
AM walk? Yes.
Conditioning - REB (Rebound)
Weighted incline treadmill
2.0 miles / 267 calories / 35:07 minutes
Decided to just do two miles on the treadmill instead of a Zone 2 session on the airbike or rower. I sit all day for work. So I thought it was probably a good idea to include at least one conditioning training modality in which I’m upright instead of seated.
Off tomorrow. STIM (Stimulate) on Friday. I’ll likely do tempo intervals on the rower.
Some thoughts on DEV (Development) days. In his 4-week conditioning program, Jamieson calls for 8-10 reps of cardiac power intervals as one example. Each rep of a cardiac power interval lasts between 3-5 minutes (90-120 seconds of work with two to five minutes of rest). That could produce a session as short as 25 minutes or as long as 50 minutes.
As a step up, Jamieson offers 5-6 rounds of cardiac power intervals followed by 20-30 minutes of cardiac output. I may try that first.
THURSDAY
BW: 152.4 lbs
waist: 34"
BP: Yellow
Wednesday steps: 13.3k+
AM walk? Yes.
Conditioning - STIM (Stimulate)
Weighted incline treadmill
1.1 miles / 145 calories / 20:07 minutes
Tempo intervals
20 rounds on rower:
10 seconds moderate/hard (work to 1100 cal/hr pace)
60 seconds active rest (average 500 cal/hr pace)
22:28 minutes / 211 calories / 4065m
Didn’t have my first cup of coffee until almost noon - very odd for me. Water intake up nicely. Four ounces of NY strip for breakfast. Shake for lunch (50g P). Half a rack of ribs for dinner.
DEV day tomorrow. Will be back on the rower with 8/6/4/2. May add a carry afterwards to push the max effort part of the session to 30 minutes.
Just watched a great short video from Jim Wendler on WALRUS training. Will definitely make that a part of my DEV days once my shoulder heals up enough for me to do pushups again.
FRIDAY
Postponed DEV day until Saturday.
SATURDAY
BW: 152.8 lbs
waist: 34"
BP: Yellow
Thursday steps: 14.2k+
Friday steps: 10.1k+
AM walk? Yep.
Conditioning - DEV (Development)
Weighted incline treadmill
1.1 miles / 145 calories / 20:08 minutes
Row sprints
8:06 minutes / 1658m / 92 cal
4 min rest
6:07 minutes / 1260m / 70 cal
3 min rest
4:06 minutes / 857m / 48 cal
2 min rest
2:06 minutes / 472m / 28 cal
Weighted incline treadmill
1.1 miles / 145 calories / 20:07 minutes
Experimented with slightly longer rest periods during the row sprints based on the time of the previous round. Slight improvement on the six minute round, but the four and two minute rounds were essentially the same as last week.
At the end of the day, gained 50m over last week. Unfortunately the Concept2 doesn’t seem to have a way to monitor HR, but the effort felt >150 bpm easily.
Will try to get in a REB (Rebound) day tomorrow, but the AM walk may have to suffice. Heading out of town for a conference. Will be focusing on conditioning (and maybe a little arms ‘n’ abs …) with whatever the hotel gym has to offer.
P.S. How about that Oleksandr Usyk?! Slava Ukraini, indeed!
SATURDAY
BW: 149.6 lbs
waist: 33 3/4"
BP: Yellow
Average daily steps (Sat - Fri): 16.1k+
AM walk? Check.
Conditioning - Miscellaneous
Stairmaster
10:02 minutes / 532 steps / 89 calories
HR 150-165 bpm
Used level 5 instead of level 6.
Rower
10:06 minutes / 1948m / 104 calories
HR 130-145 bpm
Worked on form, trying to delay the pull until my legs have done their work.
Assault bike
10:11 minutes / 2.8 miles / 60 calories
HR 150-165 bpm
Weighted incline treadmill
60 minutes / 3.3 miles 444 calories
HR 115-125 bpm
Testing out a 10-minute circuit as a way of getting my conditioning work in. Right now, it looks like I’ll be able to use the stairmaster as well as the rower and assault bike for DEV days. Throw in a 10-minute carry routine and a 10-minute sled pull/Prowler push and I’ll be on my way.
On track to take T-ransformation photos by the 30th. Moving closer to my intermediate goal of 148.0 lbs for BW and 33 1/2" waist. Don’t want to cross the finish line with anything more.
Update: This would be considered a DEV day workout using Threshold Training. Threshold Training is 2 or 3 rounds of 5 to 10 minutes of work with HR 75-85% of max. Probably twice as much Zone 2 afterwards than what I needed.
I’ll include this in the rotation with the 8/6/4/2 row and the Sprint 8 on the assault bike as my DEV workouts.
SUNDAY
off - REB day. Took my morning walk and did some gardening/yardwork.
MONDAY
BW: 152.4 lbs
waist: 34"
BP: Yellow
Saturday steps: 17.8k+
Sunday steps: 11.0k+
AM walk? Yes.
Conditioning - STIM
Weighted incline treadmill
10:05 minutes / 62 calories / 0.54 miles
Tempo Intervals - Assault Bike
10 seconds moderate/hard HR > 140
60 seconds active rest HR < 120
20 rounds
Reached HR reduction goal for the first half of the rounds, after that it became hard to get my HR below 135 consistently. HR peak is about 15 seconds into the active rest period.
Farmer’s Carry - 16 lb vest + two 40 lb KBs
30 seconds walk
30 seconds rest
10 rounds
Initial goal is to get to an overall carrying weight of 150 lbs. Also focused on keep my chest up and out. #yearofthepecs
TUESDAY
BW: 152.8 lbs
waist: 34"
BP: Yellow
Monday steps: 12.1k+
AM walk? Yes.
Conditioning - REB
Weighted incline treadmill
60 minutes / 444 calories / 3.3 miles
WEDNESDAY
BW: 150.8 lbs
waist: 33 1/2"
BP: Yellow
Tuesday steps: 16k+
AM walk? Yes
Conditioning - STIM
Tempo Intervals - Rower
10 seconds moderate/hard HR > 140
60 seconds active rest HR < 120
20 rounds
Short on time (and patience) today. Thought I needed to take a bit more time before another DEV day.
T-ransformation photo tomorrow. Plenty of ups and downs, and will fall a little short of my goal. But I think I’ve finally settled into some good habits in time for summer.
THURSDAY
BW: 148.8 lbs
waist: 32 1/2"
BP: Green
Wednesday steps: 11.6k+
AM walk? Yes
Conditioning: REB (Zone 2)
Weighted incline treadmill
60 minutes / 489 calories / 3.4 miles
Worked on pushing HR up into the mid-130s (Zone 2 range is 120-145). Really wanted to burn some more calories. Will do a STIM tomorrow and a nice long DEV on Saturday to celebrate my 57th birthday.
Finished the T-ransformation today. Happy with the number on the scale, but I’m now in that ugly body comp position Dave Tate talks about when you’re about 5-10 pounds away and the only fat left is where you least want it. Still grateful to be in this position where I feel I can reach 145 lbs - or even 142.5 lbs by the August Check-in.
Hope you snuck in some cake sir, happy birthday!
FRIDAY
BW: 150.6 lbs
waist: 34"
BP: Green
Thursday steps: 20.0k+
AM walk? Yes.
Conditioning: STIM (Stimulate)
Tempo intervals - Assault bike
10 seconds moderate/hard HR > 140
60 seconds active rest HR < 120
20 rounds
Able to reach active rest HR goals for the first 10 rounds. After that, HR remained relatively elevated through rest.
++day break++
SATURDAY
BW: 149.6 lbs
waist: 34"
BP: Yellow
Friday steps: 15.1k+
AM walk? Check.
What better way to start off your birthday morning than with a DEV (Development) Day workout!
Conditioning: DEV (Development)
Weighted incline treadmill
10:03 minutes / 0.54 miles / 75 calories
HR > 130 bpm
Matrix stairmill
10:01 minutes / 517 steps / 75 calories
HR > 160 bpm
Rower
10:07 minutes / 2017m / 110 calories
HR > 170 bpm
Zercher walk (+16 lb weight vest)
30 seconds on / 30 seconds off / 10 rounds
45 lbs x 2
55 lbs x 3
70 lbs x 5
HR ???
Used bumper plates for the weight. Half Zercher walks/half Frankenstein walks. Will alternate these with Farmer’s Carries. Will need to set up a separate device for either timing or HRM. Also will start with 70 lbs next time.
Assault bike
10:13 minutes / 2.9 miles / 63 calories
HR >170 bpm
Weighted incline treadmill
10:01 minutes / 0.55 miles / 78 calories
HR >135 bpm
Managed to get my HR up to 169-171 near the tail end of the performance work (row and bike), as well as the stairs. I suspect my HR was up pretty high during the carries, but I wasn’t able to check for sure.
Thanks! A small piece of cake Friday night. A giant slice of cake coming Saturday night!
Happy Birthday!! I hope your day is a great one!
Thanks! One of the happiest!
