Yes I’ve kept an eye on Tim’s log and seen hes doing great. I definitely need to do some more single leg work (and single arm too I guess but that’s mostly a given with dbs), too, so I’m probably gonna be on the lunge/death march train
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I’m convinced lunges are the greatest leg exercise… they’re terrible if you do a ton of them but in a way that isn’t completely debilitating. I don’t think I’ll ever take them out of my leg days.
I wasn’t a fan of lunges until recently. My leg day used to be a long drawn out affair with squats, extensions, curls, RDL, hack squats ETC. But then I took a load out, concentrated on front squats, back squats and lunges and feel like I’ve turned a corner.
Lunges are a great tool.
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10k swings day 13. 1/2/3 1arm c+p(40lb) between swings.
Cluster 1 around 6m13s
Cluster 2 around 5m24s
Cluster 3 around 5m26s
Cluster 4 around 5m30s
Cluster 5 around 6m15s
Total time including rest was 40m46s.
Felt like I was moving at PR pace until kinda crapping out at the end but obviously not. The c+p were pretty taxing most of the way and I think I might have gotten closer to pr on rows or pushups.
I was supposed to do this yesterday but chose to do chores and spend time with my wife on the holiday. So guess I’ll do t/w/f/s this week.
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10k swings day 14. 2/3/5 db rows per arm at 52.5 in between
Cluster 1 around 5m46s
Cluster 2 around 4m35s
Cluster 3 around 5m1s
Cluster 4 around 5m42s
Cluster 5 around 4m35s
Total time including rest was 37m38s.
It’s a PR but the session didnt feel super smooth. And grip has really been failing me past few sessions, failed a few of the 50s today. Oh, well.
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a PR is a PR man.
Fair enough
Your forearms are going to look like Popeye after this is done. That’s a lot of grip work shoved into a small amount of time.
Day 15.
2/3/5 pushups (black band) between
Cluster 1 around 5m58s
Cluster 2 around 4m38s
Cluster 3 around 5m01s
Cluster 4 around 4m53s
Cluster 5 around 4m10s
Total time including rest was 36m39s, PR.
Not a huge surprise to PR here because knocking out a few pushups takes so little time compared to everything else that takes longer setup or is unilateral.
Did not really want to do this tonight but already a day behind from holiday, want to at least finish this before getting lazy.
Maybe tweaked my back a bit, took a while to get in rhythm
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Missed another day yesterday. Not great.
Anyway, today did 10k swings day 16. 1/2/3 goblet squats@75lb in between swings
Cluster 1 around 6m11s
Cluster 2 around 5m49s
Cluster 3 around 5m27s
Cluster 4 around 5m24s
Cluster 5 around 5m08s
Total time including rest was 40m00s.
I did not bust my gut for the fastest time today and it is not an overall PR, but it is a PR for goblet squat day and a hell of a lot better executed than the last one.
One more time through these four and I’m done with the planned programming.
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Day 17. 1/2/3 single db(40) c+p each hand between swings
Cluster 1 around 6m02s
Cluster 2 around 4m56s
Cluster 3 around 4m30s
Cluster 4 around 5m08s
Cluster 5 around 4m34s
Total time including rest was 37m09s. Pretty nice, not too far from the PR which was done with easier work between swings.
Should also add that the past couple of sessions have been done in front of the new a/c. Aside from cooling, made it really easy to get my hands completely dry between sets which seems to have helped with gripping
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Day 18. 2/3/5 db row(52.5) each arm between swings.
Cluster 1 around 5m52s
Cluster 2 around 4m42s
Cluster 3 around 4m50s
Cluster 4 around 4m49s
Cluster 5 around 5m02s
Cluster 5 around
Total time including rest was 37m15s.
Small interruption near the end to rescue almost burning food from the oven, but I don’t think I would have quite PR’d anyway.
Last best chance for PR is probably next session so I’m going to make it a point to leave it all out there next time.
Only two more sessions and no specific plans for after that aside from more unilateral lower body work. Will try to find something by this weekend.
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Been a rough week. Got delayed by busy home, then busy work, then cutting my hand with a knife. But, finally got on to
Day 19. 2/3/5 pushup (black band) in between
Cluster 1 around 5m05s
Cluster 2 around 4m10s
Cluster 3 around 4m29s
Cluster 4 around 4m31s
Cluster 5 around 4m30s
Total time including rest was 34m56s.
After the first few sessions of this I was thinking it would be cool to try and get under 35min so that was cool. Grip super dead now, last 10ish swings might as well have been one handed.
Anyway will hit the swings and db squats tomorrow and finally put the kb swings to rest.
While my hand was healing I did fool around a bit with some new exercises. Still not sure what to do after this, probably just keeping it simple
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Are gyms open near you, or are you planning on continuing stuff at home?
I don’t know exactly when gyms are opening or not but theres basically no chance I’m going back for a while.
Theres (still) a lot of covid in my area and I dont want to infect myself and have to miss our first babys birth, or worse infect my super pregnant wife or newborn baby when they’re vulnerable.
I guess everyone has their own level of comfort with covid risk and I’m sure I’d think differently if I didnt have workable options for work and fitness to do that from home, but I’m doing that until at least the end of the summer.
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That makes complete sense. Especially putting your trust into other people who may or may not be doing the right thing in a commercial space.
Swings day 20. 1/2/3 goblet squats@75lb between swings
Cluster 1 around 5m50s
Cluster 2 around 5m00s
Cluster 3 around 5m06s
Cluster 4 around 5m16s
Cluster 5 around 5m06s
Total time including rest was 38m18s.
This is a PR for goblet squats day, and consistent with how much slower gob squats are than other days for me. But man my body is just not interested in doing swings any more.
With that, 10k swings is over. I managed to get some noticeable forearm growth (the rest, idk), get some “cardio,” remember how to push myself, almost bore myself to death, and stay out of snap city. So on to the next.
I’m going to be remote for tuesday thru Friday so probably just going to try some stuff out until then and have it figured out by next weekend.
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Been goofing around trying new exercises and whatever. But its “Scheduled” goofing around so I dont feel too bad about it.
Tried some stuff with my wife’s swiss ball.
- Tried squatting against the wall with it, actually this felt amazing kind of like a hack squat. Can really feel my quads working. Been wanting more single leg work, well with this setup I can do a single leg squat (and even use non working leg for slight aid as needed). Also did some with both legs, both bw and holding dumbbells (followed by dropping db and going bw, also seemed interesting). Will definitely come back to this again.
- Tried ham curls, but I think I prefer them with the furniture sliders (if I even want to do ham curls at home)
- Tried pike ups, I dont think I’m flexible enough to do these without some knee tuck but honestly it was as confusing as anything else, like I didnt know what to tell my body to do. Probably will stick to the wheel.
Tried some stuff with the usual kb(16kg)/dbs as well.
- Turkish Get up. More tiring than expected. Feels good. Needs a lot of space though, including vertical space (Watch out for the light fixtures!)
- Some really awkward kb snatches (the swing and punch through style). Not skilled enough at this to consider programming it.
- “Heavy” DB power cleans (i.e. more than I can press). Would need a little more practice but I do kind of like it.
- “Kickstand” style pseudo 1 leg rdl. Love it, interested in using it.
- Floor and bridge press with dumbbells. I’m pretty thin and long arms, so the range of motion feels so short on a press on the floor. Maybe I mix it in, maybe I just stick to pushups.
Anyway, with this and the usual suspects it seems like more than enough options. Will work it out while I’m out of town this week.
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On small vacation.
In her infinite wisdom my wife brought the dumbbells here for her workout. So I got in a small session, just a few sets of lunges, z press, some ab work, push ups, curls, skull crushers. Nothing crazy, just a bunch of stuff with some 20s.
Really looking forward to getting after it again next week
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Back home. Didnt find a program I liked with equipment I have available, so I’ve decided for the next 4-6 weeks to just run double progression on some “heavier” movements, then a couple supersets with double progression (or amrap-ish on some BW movements) after in u/l
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