7/29/22
21.8 mile bike ride, 1100 ft. climbing, 1:30. Nice Friday night ride with my wife.
2 Likes
7/30/22, Waterburyish TBT Day 3, Week 1
Modified KOT Zero
Miniband pullaparts
Bottoms up KB floor press
Weights (120 seconds rest)
Decline dbell bench 2x15x80
Low to high miniband flies 2x15
Ring rows 2x15
Dbell rear laterals 2x15x10
Single leg swiss ball leg curls 2x15
Sled 2 trips on setting 3
Hanging leg raises 2x15
It has been a very long time since I’ve done decline work of any kind. The decline was slight and the movement agreed with my shoulders, so its a keeper for now at least.
3 Likes
8/1/22, Waterburyish TBT Day 1, Week 2
Modified KOT Zero
Miniband pullaparts
Bottoms up KB floor press
Weights (60 seconds rest, antagonist week)
Incline bench 3x5x230
EZ bar supinated rows 3x5x210
Skull crushers 3x5x85
Curls 3x5x105
RDL 3x5x295
Deficit Bulgarian split squat 3x5x130
L sit 2x25 seconds
I’m getting close on the Bulgarian split squats to my muscles and not my knees being the limiting factor. It has literally been years since that was the case for any kind of lift that trained the quads, so I’m pretty happy about where I am with these. I probably will not push the weight up on these much further for a while.
3 Likes
Those are some strong BSS’s.
1 Like
Thanks! I’m counting total weight since I sometimes load these with a combination of dumbbells and weight vest so not as impressive as if I were using 130# dbells.
1 Like
Still strong.
1 Like
8/3/22, Waterburyish TBT Day 2, Week 2
Modified KOT Zero
Miniband pullaparts
Weights (90 seconds rest, antagonist week)
Neutral bar overhead press 3x8x145 (belt last two sets)
Angles 90 Pullups 4x8
Incline dbell laterals 3x8x20
Neutral grip tbar rows 3x8x145
Glute ham raises 2x8, 10 (hands on head)
Split squat 3x8x130
Sandbag carry medley 135# bag, bear hug, left shoulder, right shoulder, bear hug
I had some fun playing with my new sandbag. I’m going to keep carries of various sorts on this day, at least when I’m in my garage gym.
I follow a number of folks on Instagram who are very hypertrophy focused, including one who used to write for this site. It is interesting how much they harp on long rest periods as being optimal for hypertrophy. I can’t quibble with the research on that, but the hyper focus on what’s optimal for one aspect of what a training session should be accomplishing always strikes me as odd.
3 Likes
8/4/22
15.9 mile bike ride, 1287 ft. climbing, 1:10.
3 Likes
8/6/22, Waterburyish TBT Day 3, Week 2
Modified KOT Zero
Miniband pullaparts
KB bottoms up floor press
Weights (120 seconds rest, antagonist day)
Decline dbell bench. 2x15x85
Ring rows 2x15
Ring flies 2x15
Dbell rear laterals 2x15x10
Single leg ball leg curls 2x15
Sled 2 trips on setting 3
Hanging leg raises 2x15
My left knee’s been a bit cranky for a couple of days, so this workout was nice to have today with no loading on the knee. Ring flies were a fun and hard change; have never done those before. I’ll have to work on perfecting my form on these as today’s was mediocre at best. I’m heading to San Diego for several weeks, so this was the last session in the garage for a while.
3 Likes
8/7/22
30.8 mile bike ride, 1861 ft. climbing, 2:11
1 Like
8/09/22, Waterburyish TBT Day 1, Week 3
Modified KOT zero
Miniband pullaparts
Weights (60 seconds rest)
Incline Bench 4x5x225
EZ bar supinated rows 4x5x210
Skull crushers 2x5x80, 2x5x90
Curls 4x5x95
RDL 3x5x295, 6x295
Bulgarian split squats 4x5x120
L sits 2x25 seconds
Warm and humid – was sweating like crazy by the time this was done as the gym has no A/C. I backed the weights down a bit on the split squats and that seems like it was a good call. Also, for some reason I always seem to find RDLs starting from the floor easier than from the rack. No idea why.
4 Likes
Some random additional thoughts:
-
I’m at the lowest bodyweight I’ve been at in years – 212. That’s 45 pounds down from my top bodyweight of 257 when I was powerlifting. My strength is holding up nicely. I’m not trying to lose any more weight, am just focusing on continuing to eat mostly clean.
-
I’m generally good for two runs through this Waterbury style TBT program I’m doing before I want to switch things up. Joe DeFranco’s new Team Forever Strong group is interesting to me. It is four days a week (push, pull, legs, total body) and looks different than anything else I’ve done before so might be fun. I may give it a whirl after I’m done with my current program though the four days a week is giving me some pause – I’ve been three days a week for years now.
-
Surge Workout Fuel is growing on me. I’ve got a bag of Plazma arriving today and so will be able to repeat the comparison of the two products.
2 Likes
8/10/22
10 minute bike warmup
20 minute erg
15 minutes bike
I was aiming for Zone 2 based on heart rate and think I mostly hit it (between 125 and 140 for about 35 minutes).
2 Likes
8/11/22, Waterburyish TBT Day 2, Week 3
Modified KOT zero
Miniband pullaparts
Weights (90 seconds rest)
Neutral grip seated dbell overhead 4x8x65
Nautilus laterals 4x8x40
Angles 90 pullups 3x8, 6
Angles 90 cable rows 3x8x145, 10x145
Seated leg curls 4x8x200
Front foot elevated split squat 4x8x130
Pallof press 2x10x40
The pullups were harder today than I thought they’d be – likely some soreness or tiredness from the rowing, which I don’t usually do for cardio. I undershot on the cable rows, will need to bump that up next week. I also lost count of my sets on the leg curls and so might have done 5 working sets instead of 4.
I used some Plazma this workout instead of Surge Workout Fuel. I noticed a slight difference during the session but am noticing a bigger difference this morning as I type this up – I have noticeably less DOMs. I also realized that I need to start using 1.5 servings of the Surge Workout Fuel when I use that since my sessions on this program in weeks 3 and 4 are ~90 minutes instead of 60ish.
2 Likes
8/13/22, Waterburyish TBT Day 3, Week 3
Modified KOT zero
Miniband pullaparts
Bottoms up KB floor press
Weights (120 seconds rest)
Decline dbell bench 2x15x80, 14x80
Nautilus flies 3x15x140
TRX rows 4x15
Pulldowns 3x15x130
Leg curls 2x15x95, 15x100
Leg extensions 3x15x95
Stir the pot 6 each way
Decline benches were a little unstable because like a dope I set up my own decline bench instead of just using the one that was sitting off in the corner of the gym. I’m going to do some leg extensions on the high rep day to see if doing an exercise that at least to some extent targets the rectus femoris helps with my tightness in that area. It is noticeable worse on my left leg, which is also my knee that bothers me more.
2 Likes
8/15/22
13.55 mile bike ride, flattish, ~1:00
1 Like
8/16/22, Waterburyish TBT Day 1, Week 4
Modified KOT zero
Miniband pullaparts
Bottoms up KB floor press
Weights (60 seconds rest, antagonist)
Incline bench 4x5x230
EZ bar rows 4x5x210
Skull crushers 3x5x90, 8x90
Curls 4x5x100
4x5x305
Bulgarian split squats 4x5x130, extra set left leg
L sits 2x25s
I like these antagonist days, especially on the short rest days. I used Plazma again with this workout and suffice to say no amount of marketing hype is going to convince me Surge is better than it is.
3 Likes
Well, Covid finally got me – tested positive yesterday. I felt like crap yesterday (head and body aches, fatigue and a bit of a fever) but am feeling quite a bit better today. I’m guessing I’ll feel well enough that I could train tomorrow if I were home but I’m traveling and so probably won’t head back to the gym until next week. I was probably due for a deload anyway!
1 Like
Sorry to read that.
Best wishes.
1 Like
Hopefully you feel better soon. It’s definitely going around.
1 Like