6/28/22, Waterburyish TBT Day 1, Week 5
Modified KOT Zero (split squats on a low box)
Miniband pullaparts
Weights (120 seconds rest)
Incline dbell bench 18x75, 18x70
Chest supported row 2x18x100
EZ bar curls 2x18x45
Floor dbell ext. 2x18x20
RDL 2x18x205
Bulgarian split squats 2x18x60 (extra set of 18 left leg)
L sit 2x25ish seconds
I forgot how much the 18 rep days on this program suck. Especially on upper body where I have almost never trained reps over 10 or 12.
6/30/22, Waterburyish TBT Day 2, Week 5
Modified KOT Zero (split squats finally on the floor)
Miniband pullaparts
Weights (60 seconds rest)
Dbell neutral seated military 8x70, 7x70
Dbell laterals 2x8x30
Neutral grip pulldown 2x8x185
Cable row 2x8x190
Seated leg curls 2x8x205
Split squat 2x8x110
Rotational abs
Good fast session. I overshot a bit on the overhead press. The 70s should be doable next week when I’m doing the antagonist week.
7/1/22
21.5 mile bike ride, 1070ft climbing, 1:27.
For some reason I can’t figure out Ride with GPS and my Apple watch never agree on the elevation gain for a particular ride. I’ve just been going with the Ride with GPS numbers.
7/2/22, Waterburyish TBT Day 3, Week 5
Modified KOT Zero (split squats on the floor)
Miniband pullaparts
Weights (90 seconds rest)
Neutral dbell bench 2x12x85
Cable flies 2x12x60
Nautilus chest supported row 2x12x200
Nautilus rear laterals 2x12x140
Seated leg curls 2x12x185
Leg press 2x12x525
Ab wheel 3x12
I had a really good session. Chose my weights well.
7/3/22
29.3 mile bike ride, 2011 ft. climbing, 2:06
7/5/22, Waterburyish TBT Day 1, Week 6
Modified KOT Zero (split squats on the floor)
Miniband pullaparts
Weightseights (120 seconds rest, antagonist day)
Dbell incline bench 2x18x70
Chest supported row 2x18x90
EZ bar curls 2x18x55
Floor dbell tricep ext. 2x18x25
RDL 2x18x215
Bulgarian split squat 2x18x70
L sit 3x20seconds
I chose the weight well again today. Last session in the gym in San Diego for a bit, back to the garage for the next few weeks.
7/7/22, Waterburyish TBT Day 2, Week 6
Modified KOT Zero (split squats on the floor)
Miniband pullaparts
Weights (60 seconds rest, antagonist day)
Dbell seated military press 2x8x70
Chins 2x8x10
T bar rows 2x8x150
Dbell laterals 2x8x30
GH raises 2x8x5
Split squats 2x8x120
Pallof presses 3x15 (mini band)
Good fast session back in the garage. I’m making good progress on the ATG split squats with my left leg (my more problematic knee) so that’s good. I’m going to keep working to improve form on these the next couple of months before I start doing any loading.
7/9/22, Waterburyish TBT Day 3, Week 6
Modified KOT Zero (split squats on the floor)
Miniband pullaparts
Weights (90 seconds rest, antagonist day)
Neutral dbell bench 2x12x90
Dbell rows 2x12x90
Dbell flies + mini 12x35, 12x30
Dbell rear laterals 2x12x20
Monkey foot leg curls 2x12x25
Sled 2 trips on setting 3
Hanging leg raises 2x12
Another good session in the garage. My left AC joint was a little cranky but seemed to get better as the session went on. I probably need to bring back some of the shoulder stability movements I was doing when I rehabbed from my surgery. I also got a sandbag for my birthday so will need to figure out how to integrate that into my week. Should be fun!
7/10/22
37 mile bike ride, 2,377 ft. climbing, 2:41. This was supposed to be about 10 miles shorter, but every time I asked my wife if she wanted to head home, she told me she wanted to go further.
7/12/22, Waterburyish TBT Day 1, Week 7
Modified KOT Zero (split squats on the floor)
Miniband pullaparts
Bottoms up kb floor press
Weights (120 seconds rest)
Incline dbell bench 2x18x70, 18x60
Dbell chest supported rows 3x18x55
EZ bar curls 3x18x50
Floor dbell tricep ext. 3x18x25
RDL 3x18x205
Bulgarian split squats 2x18x70, 18x50
L sit 2x20seconds
Man do I dislike these 18 rep days, especially when they are the normal day (not an antagonist day). I struggle with getting the weights right (especially on pressing movements) and these days leave me pretty wiped at the end of the sessions. Having only infrequently trained with high reps though, it is probably good I’m doing days like these; I just don’t like them.
7/13/22
21.7 mile bike ride, 945ft climbing, 1:24
7/14/22, Waterburyish TBT Day 2, Week 7
Modified KOT Zero (split squats on the floor)
Miniband pullaparts
Weights (60 seconds rest)
Neutral dbell military press 3x8x65
Dbell lateral raises 3x8x30
Chins 3x8
T bar row 3x8x135
GH raises 3x8
Split squat (slight front foot elevation) 3x8x120
7/16/22, Waterburyish TBT Day 3, Week 7
Modified KOT Zero (split squats on the floor)
Miniband pullaparts
Bottoms up KB floor press
Weights (90 seconds rest)
Dbell neutral bench 12x90, 12x85, 11x85
Dbell flies + mini 3x12x30
Dbell chest supported rows 3x12x70
Dbell rear laterals 3x12x15
Monkey foot leg curls 3x12x25
Sled 3 trips on setting 3
Hanging leg raises 3x12
Pretty good session in the garage. I used a rounded scoop of Surge Workout Fuel in place of my usual Plazma. My initial impression was that it is underwhelming. I’m not a big fan of the wild berry flavor (even diluted with ~40oz of water) and I felt a bit flatter at the end of the session compared to using the Plazma. I’m heading out of town for work and so will use the SWF for another 2-3 workouts while traveling (not bringing liquid flavoring is nice) and so will be interesting to see how it compares after I get more used to it.
7/18/22, Waterburyish TBT Day 1, Week 8
Miniband pullaparts
Bottoms up KB floor press
Weights (120 seconds rest, antagonist day)
Dbell Incline Bench 3x18x60
Dbell chest supported row 3x18x50
EZ bar curls 3x18x47
Floor dbell tricep ext. 3x18x25
RDL 3x18x205
Bulgarian split squats 3x18x60
L sits 2x20 seconds
I’m at a conference this week in a resort town that only has two gyms, a crossfit like box and a community center. The crossfit box ended up being the better option schedule wise for me, the only downside is the dumbells only go up to 60. The positive of that though was that it finally made me choose weights on my 18 day that were totally doable!
7/19/22
Assault bike, 30 minutes, 10.8 miles. I’d never used one of these before. I can see how it would be amazing for HIIT. It was only ok for steady state. Thursday’s cardio will hopefully be a mountain bike ride.
Edit: Forgot to add the Modified KOT Zero I did.
7/20/22, Waterburyish TBT Day 2, Week 8
Miniband pullaparts
Weights (60 seconds rest, antagonist day)
KB one arm overhead 2x8x62, 8x70, 6x62
Chins 3x8x11
Supinated barbell row 3x8x155
Dbell laterals 2x8x30, 10x30
GH raises 3x8
Split squat (slight front foot elevation) 2x8x120
Pallof press 2x15
Good session. I haven’t done the kettlebell overhead in a while and it was nice to try that with the 70s for the last set. The gym I’m going to has Rogue GHRs, which are very nice.
7/22/22, Waterburyish TBT Day 3, Week 8
Modified KOT Zero
Miniband pullaparts
KB floor press
Weights (90 seconds rest, antagonist day)
Dbell neutral bench 2x12x85, 12x90
Dbell rows 2x12x90
Flies 3x12x140
Rear laterals 12x130, 2x12x120
Hack squat 12x140, 2x12x190, 15x140
Seated leg curls 3x12x120
Ab wheel 3x12
Last session in Montana at a different gym that happened to have a hack squat and leg press combo. In the past I haven’t liked those but this one was okay. The footprint of the leg press portion wasn’t big enough so I tried out hack squats. Several days later my quads are still sore and happily my left knee cooperated with these.
I’ve got a little over 8 weeks before a fall vacation I’m going to take so I am going to do another run through the Waterbury inspired program I just completed.
7/26/22, Waterburyish TBT Day 1, Week 1
Modified KOT Zero
Miniband pullaparts
KB floor press
Weights (60 seconds rest)
Incline bench 3x5x225
EZ supinated chest supported row 3x5x200
Skull crushers 3x5x80
Barbell curls 3x5x95
RDL 3x5x285
Bulgarian split squats 3x5x120, extra set left leg
L sit 25s, 23s
I switched back to Plazma for this workout and felt like I had more energy. I’m going to finish the bag of Surge Workout Fuel and I might buy a bag of Lemon Drop to try that flavor to see if I like it.
This is the best my knees have felt in a long time. Usually when I get to this point I start trying to deadlift or squat and then end up with a setback. I’m not going to do that this time and am writing it down to make sure I don’t!
7/28/22, Waterburyish TBT Day 2, Week 1
Modified KOT Zero
Miniband pullaparts
Weights (90 seconds rest)
Neutral grip bar overhead press 3x8x135
Incline bench dbell laterals 3x8x20
Angles 90 pullups (neutral) 3x8
T-Bar rows (neutral) 3x8x145
GH raises (hands on head) 3x8
Split squats (front foot on 35# bumper) 3x8x130
Farmers walks 75, 2 trips with 60s
The overhead press with the neutral grip bar is a bit awkward. And for some reason the neutral grip pullups are harder for me than normal pullups. I guess that means I need to work on them. I’ll hopefully get a bike ride in later today – yet another flat on my rear tire earlier this week so no ride on Wednesday.