SUNDAY
Took the day off. Did my morning walk.
=±=±=±
MONDAY
BW: 151.8 lbs
waist: 34 1/4"
BP: Green
Saturday steps: 17.8k+
Sunday steps: 7.7k+
Conditioning: REB (Rebound)
Weighted incline treadmill walk
3.3 miles / 529 calories / 60 minutes
3 Likes
TUESDAY
BW: 151.8 lbs
waist: 34"
BP: Green
Monday steps: 19.6k+
AM walk? Yes
Conditioning: STIM (Stimulate)
Weighted incline treadmill walk
1.0 miles / 132 calories / 18:18 minutes
Tempo intervals (rower)
10 seconds moderate/hard (HR >140) + 60 seconds active rest (HR<120)
20 rounds
2:30 minute cool down
4.5km / 233 calories / 25:07 minutes
After 10 or 11 rounds, HR finally reached 140 bpm during sprints. At this point, getting HR back down below 120 bpm during the active rests was pretty difficult. Also, thinking about it now, I’ll start doing a one minute warmup on the rower and a 90 second cool down afterwards.
Happy to be maintaining at current BW (151-152 lbs) for a little bit, but wary of a few food leaks (i.e., mostly peanuts and fried jalapenos at night) and the potential to bounce higher. Would like to make maintenance a little lower, around 148-149 lbs, before making a big push to 143-145 lbs in July.
I’ve also thinking that its my belly that’s making my chest look so small in frontal photographs. I’m 5’ 5", with a 37" chest and a 34" waist. Compare that with this sizing recommendation. Even adjusting for the fashion industry’s skinny bias, the difference between average builds and athletic builds, and so on, I’ve got too much around the midsection and getting rid of it will solve a ton of frustrations.
Even the most generous chest-to-waist ratio at XX-Large (not shown) is 1.16. The toughest, X-Small, is 1.54. I’m currently about 1.08.
2 Likes
WEDNESDAY
Off
THURSDAY
BW: 153.4 lbs
waist: 34"
BP: Green
Tuesday steps: 13.9k+
Wednesday steps: 8.2k+
AM Walk? Check.
Conditioning: REB (Rebound)
Weighted Stairmaster (16 lbs vest, Level 6)
307 steps / 51 calories / 5:09 minutes
We have a Stairmaster ™ and a Matrix stairmill at my gym. They don’t record the same, so I want to make sure I indicate which machine I’m using for consistency.
HR >120 after one minute. HR >140 after two minutes. HR >150 after the 3:30 minute mark.
Weighted incline treadmill (16 lbs vest)
3.3 miles / 516 calories / 60 minutes
HR >120 after two miles (approx. 36 minutes). HR > 130 after three.
Going to do a more modest version of Joel Jamieson’s Conditioning Workout split ahead of integrating resistance training back into my programming. Shoulder is about at 50%. Laterals are impossible but some light pressing will probably be okay.
I’m thinking some version of RPM Full Body to start things back up again.
The 1-2-3 Jamieson Conditioning Split
Airdyne and Rower tempo intervals on moderate days (STIM/Stimulate), treadmill on low days (REB/Rebound) … For now, high days (DEV/Development) will be the circuit: 10 min each of treadmill, stairs, rower, carry, airdyne, drag/Prowler, treadmill.
Resistance training is probably Tuesday, Friday and/or Saturday. Will keep it simple with BB deadlifts, BB squats, DB bench press, and DB rows. Maybe some light DB Arnold presses to start getting my shoulders back into the game.
3 Likes
FRIDAY
BW: 152.6 lbs
waist: 34"
BP: Green
Thursday steps: 17.6k+
AM walk? Yes.
Conditioning: STIM (Stimulate)
Weighted incline treadmill
1.0 miles / 147 calories / 18:13 minutes
Tempo intervals (airdyne)
1 minute warm up
10 seconds moderate/hard (HR >140) + 60 seconds active rest (HR<120)
20 rounds
1:30 minute cool down
5.7 miles / 139 calories / 25:14 minutes
2 Likes
SATURDAY
BW: 151.6 lbs
waist: 34"
BP: Yellow
Friday steps: 12.8k+
AM walk? Yes.
Conditioning: DEV (Development)
Weighted incline treadmill (warmup)
0.55 miles / 78 calories / 10 minutes
Weighted Stairmaster
605 steps / 101 calories / 10:09 minutes
Rower
2035m / 100+ calories / 10:01 minutes
A guy at a nearby rower finished the same moment I did and ended up chatting me up for 10-15 minutes or so. Rest was extra long.
Farmer’s carry
16 lb vest + two 40 lb KBs
30 seconds on / 30 seconds off
10 rounds
Airdyne
2.9 miles / 62.4 calories / 10:13 minutes
Weighted incline treadmill (cooldown)
0.55 miles / 78 calories / 10 minutes
2 Likes
Shoulder feeling better than it has in weeks. Think it’s been impingement. Going to give it one more week and then roll out something like this program starting on June 17. Modified Apex Predator Diet, tambien.
2 Likes
MONDAY
BW: 154.4 lbs
waist: 34"
BP: Yellow
Sunday steps: 10.2k+
AM walk? Yes
Conditioning: REB (Rebound)
Weighted incline treadmill walk
3.3 miles / 470 calories / 60 minutes
=+!+=
TUESDAY
BW: 153.4 lbs
waist: 34"
BP: Green
Monday steps: 16.4k+
AM walk? Yes.
Conditioning: REB (Rebound)
Weighted incline treadmill walk
3.3 miles / 453 calories / 60 minutes
2 Likes
Any bjj rolls in the near future mate?
1 Like
Plagued with injuries of late. First knee, then shoulder. Both recurring. Haven’t been able to do much other than cardio for the past several weeks - only partially by preference.
1 Like
WEDNESDAY
BW: 154.4 lbs (sigh!)
waist: 34"
BP: Green
Tuesday steps: 14.8k+
AM walk? Yes.
Conditioning: STIM (Stimulate)
Warmup - Weighted Stairmaster
5:26 minutes / 318 steps - 20 floors / 54 calories
Tempo intervals: Rower
10 seconds moderate/hard (HR >140) + 60 seconds active rest (HR<120)
20 rounds
2:30 minute cool down
4.475km / 231 calories / 25:06 minutes
Cool down - Weighted incline treadmill walk
1.0 miles / 131.7 calories / 18:13 minutes
(Accountability)
1820 calories = P123 F84 C70
Final calorie: 8:12pm
2 Likes
Oh man, and there’s nowhere to hide when you get onto the mat either! Understandably just cardio atm won’t increase motivation I suspect…
1 Like
I hear you. For better or worse, I’ve never really committed to having above-average cardio before. And it’s summer here in Arizona (super hot), so the weather provides plenty of incentive to be lean. I’ve got this 33" waistline goal by the August check-in, so I’m focusing on that until I heal up.
2 Likes
THURSDAY
BW: 151.4 lbs
waist: 34"
BP: Orange
Wednesday steps: 15.0k+
AM walk? Yes.
OFF
(*******)
FRIDAY
BW: 151.4 lbs
waist: 34"
BP: Orange
Thursday steps: 12.2k+
AM walk? Yes.
Conditioning: REB (Rebound)
Weighted incline treadmill walk
3.3 miles / 450 calories / 60 minutes
2 Likes
SATURDAY
BW: 151.2 lbs
waist: 34"
BP: Orange
Friday steps: 17.3k+
AM walk? Yes.
Conditioning: DEV (Development)
Weighted Stairmaster
10:06 minutes / 603 steps / 101 calories
Sprint 8 w/rower
3 minute warmup
30 seconds max effort / 90 seconds active rest / eight rounds
(“max effort” is cal/hr pace of 1100+, "active rest is a cal/hr pace of 450-500)
2:30 minute cool down
20:06 minutes / 201 calories / 3803m
Zercher carry
16 lb vest + 70lbs in bumper plates
30 seconds on / 30 seconds off
10 rounds
Weighted incline treadmill
2.0 miles / 285 calories / 36:20 minutes
HR = 150 to 160 during stairs and max effort portion of Sprint 8. 130s and 140s during carry, and 120s during the final treadmill ruck.
3 Likes
SUNDAY
BW: 151.6 lbs
waist: 34"
BP: Orange
Saturday steps: 17.6k+
AM walk? Yes
OFF - Morning walk
(***)
MONDAY
BW: 154.4 lbs
waist: 34 3/4"
BP: Orange
Sunday steps:7.4k+
AM walk? Yes
Day 1, Week 1 - Conditioning
Weighted Matrix Stairmill
257 steps / 37 calories / 5:06 minutes
HR 150s
Rower
1942m / 103 calories / 10:06 minutes
HR 130s, 140s
Airdyne
2.8 miles / 57 calories / 10:14 minutes
HR 140s
Weighted incline treadmill
2.0 miles / 289 calories / 36:21 minutes
HR 120s
Decided to do Cardiac Output (45-60 minutes of HR >130) as a series of exercises rather than just plodding on the treadmill for an hour.
3 Likes
TUESDAY
BW: 151.4 lbs
waist: 34"
BP: Orange
Monday steps: 14.0k+
AM walk? Yes.
Day 2, Week 1 - Strength
Tempo Intervals - Rower
1 minute warm up
10 seconds moderate/hard (HR >140) + 60 seconds active rest (HR<120)
10 rounds
1 minute cool down
13:06 minutes / 121 calories / 2.341m
I like doing a real conditioning exercise for warmup on weight training day. It’s a great way to get those conditioning minutes way up.
Snatch-grip deadlift
95 lbs x 5 / 115 lbs x 4
EMOM 135 lbs x 5 x 10
These felt challenging enough having not done them for some time. But I tweaked my upper back during the 49th rep (!). Should have been doing triples instead of 5s; I could tell that I was losing tension in my upper back. Won’t be returning to snatch-grip for a week, so hopefully everything heals up. I don’t think it will get in the way of the SLDL or conventional deadlift days coming up.
DB row / DB flat bench superset
25 lbs x 10 / 35 lbs x 8
EMOM 45 lbs x 5 x 5
The rows felt find and strong. Could have easily managed more weight. The set up on my right shoulder for the benching was a little tender, but perfectly fine once I got going.
I’ll stick with this trio of exercises - alternating deadlift and squat variations, as well as row and bench press variations. I may add in more upper back work, since that’s a major power leak area for me. Kelso shrugs or something like that. I’d thought about adding arms. But maybe I’ll stick with the squat/deadlift + row and bench for the first four weeks of the conditioning-heavy part of the program and add shrugs or arms later.
Current Plan
3 Likes
WEDNESDAY
BW: 151.6 lbs
waist: 34"
BP: Orange
Tuesday steps: 10.4k+
AM walk?
Week 1, Day 3 - Conditioning
Weighted Stairmaster
5:02 minutes / 300 steps / 50 calories
Weighted incline treadmill
60 minutes / 3.3 miles / 517 calories
Average HR 133
Max HR 146
Upper back feeling much better. Ibuprofen has been deployed. Shoulder, by the way, at about 85%.
2 Likes
THURSDAY
BW: 151.6 lbs
waist: 34"
BP: Orange
Wednesday steps: 17.3k+
AM walk? Yes
Week 1, Day 4 - Strength
Tempo Intervals - Airdyne
1 minute warm up
10 seconds moderate/hard (HR>140> + 60 seconds active rest (HR<120)
10 rounds
1 minute cool down
13:10 minutes / 79 calories / 3.0 miles
Barbell back squat
bar x 10 / 95 lbs x 8 / 115 lbs x 6
EMOM 135 lbs x 3 x 10
Triples felt much more like it. Starting very, very light and working my way back - especially after Tuesday’s deadlift debacle.
DB row / DB flat bench superset
25 lbs x 10 / 35 lbs x 8
EMOM 45 lbs x 5 x 5
Still a little tender on the right shoulder during the press set up, but the weight feels fine in motion. Will stay here with the press for now, but will start inching up the row by 5 lbs starting on Sunday.
2 Likes
FRIDAY
BW: 152.4 lbs
waist: 34"
Thursday steps: 12.0k+
HRV/MRS: 47 / 5
AM walk? Yes
Week 1, Day 5 - Conditioning
Weighted incline treadmill
3.3 miles / 435 calories / 60 minutes
Decided to do an LSD workout when I got an HRV in the 40s this morning. Must have been the return to strength work the day before. Legs are pretty sore, even after the relatively light load.
3 Likes
SATURDAY
OFF - did morning walk
(+++)
SUNDAY
BW: 152.2 lbs
waist: 34"
Morning HVR/Readiness Score: 55 / 10
Friday steps: 14.8k+
Saturday steps: 12.8k+
AM walk? Yes
Week 1, Day 6 - Strength
Tempo Intervals - Rower
1 minute warm up
10 seconds moderate/hard (HR>140) + 60 seconds active rest (HR<120)
10 rounds
1 minute cool down
13:06 minutes / 108 calories / 2.1 km
Barbell stiff leg deadlift (SLDL)
bar x 10 / 65 lbs x 8 / 85 lbs x 6
EMOM 95 lbs x 5 x 5
followed immediately by
Zercher squats
EMOM 95 lbs x 5 x 5
DB row / DB incline bench superset
25 lbs x 10 / 35 lbs x 8
EMOM 45 lbs x 5 x 5
Kept weights the same across the board with the addition of the incline. Will move the rows up on Tuesday. Bench will stay the same. The press feels fine. The loading on the shoulder still has a moment early on.
Starting to get into the groove of this new program. Very conditioning-focused with four cardio-only days and a conditioning-based warmup before the resistance sessions. Squat and hinge 2x/week, bench and row 3x/week. Following the Wendler Maxim of starting light. No rush. Let’s see how things look a year from now.
Goal is to get under 150 lbs by the end of the month. One week and one kilo to go. This should not be a problem …
2 Likes