Well, I definitely misjudged how quickly I’d bounce back from this Covid nonsense. Wednesday was the worst day and while each day has been a slow improvement, today’s the first day I would be tempted to train if I had access to my garage gym. I say tempted because even with how I feel, that probably wouldn’t be a great idea. I’ll probably wait until Tuesday or Wednesday before I get a lift in again. Meanwhile, I’ve done several long walks with my wife and dog, so at least my step count is up. And, I’m really glad I didn’t catch an earlier (and nastier) version of this bug.
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Sorry the Covid bug finally caught up with you. I’ve had it 2-3 times now and it seems to be getting milder each time. Each time I’ve taken about a week off from training and started slow the following week. That seems to be a good formula for me. Hang in there and give your body some time to recover from it. You’ll be back at it in no time. 
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8/24/22, Waterburyish TBT Day 2, Week 4
Modified KOT zero
Band pullaparts
Weights (90 seconds rest, antagonist)
Neutral grip seated dbell overhead 4x8x65
Angles 90 pullups 4x8
Angles 90 cable rows 4x8x160
Nautilus cable laterals 3x8x65, 10x65
Lying leg curls 2x8x95, 2x8x110
Front foot elevated split squat 4x8x130
Pallof press 12x40, 12x60
First workout back after Covid. I forgot how much wearing a mask sucks when training (I’m still within 10 days of my infection so masking up when around others inside). But, much better to wear a mask and lift than not to lift. I had a good session with just a little more fatigue than normal by the end, which I expected. I’m looking forward to getting the last day of this “week” of training in and then moving on to the 5th week of the program. And gaining back some bodyweight – Covid messed with my appetite a bit and I’m down under 210, which is lighter than I want to be right now.
3 Likes
8/26/22, Waterburyish TBT Day 3, Week 4
Modified KOT zero
Band pullaparts
Bottoms up KB floor press
Bike to and from gym
Weights (120 seconds, antagonist)
Decline dbell bench 3x15x80
TRX rows 4x15
Nautilus flies 2x15x145, 15x160
Pulldowns 3x15x145
Lying leg curls 15x100, 2x15x105
Leg extensions 3x15x95
Stir the pot
I managed to forget my knee sleeves. I think I actually like doing the leg extensions without them better than with them. I’m definitely feeling some lingering effects of Covid – portions of this workout left me more gassed than they should have.
2 Likes
8/27/22
16 mile bike ride, 400ft climbing, 1:06
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Solid work the past week. Glad you are on the mend. Those first couple of sessions back were tough for me. It really wasn’t until the following week that I started to feel normal again. Hopefully you get back to full speed this week.
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8/30/22, Waterburyish TBT Day 1, Week 5
Modified KOT zero
Band pullaparts
Bottoms up KB floor press
Weights (120 seconds rest)
Incline Dbell Bench 2x18x70
Chest supported row 2x18x95
Dbell curls 18x25, 18x20
Rope tricep pressdowns 2x18x50
Seated leg curls 2x18x160
Leg press 2x18x490
L sit 2x20s
I’m happy with this first session of the 18s. I usually muck that up and choose weights that are too heavy. I got it right today. And today was the first time in about two weeks that I felt like the GI effects of Covid were behind me. So wins all around.
3 Likes
8/31/22
40 minutes total cardio (25 minutes rowing, 15 minutes bike) aiming for zone 2.
I can’t seem to get my heart rate up quickly enough on the bike for zone 2 and its a struggle to keep it in zone 2 on the erg. Rowing and then biking seems to work ok. What I really wanted to do was go for a bike ride outside but after getting sunblocked up and my bike stuff on I realized I have an issue I need to get fixed on my bike before I ride it again. So off to the gym for cardio, which sucks. I don’t know how anyone does gym cardio as their primary form of conditioning.
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9/1/22, Waterburyish TBT Day 2, Week 5
Modified KOT zero
Band pullaparts
Weights (60 seconds rest)
Seated Military Press 2x8x135
Neutral grip pulldowns 2x8x190
Cable lateral raises 2x8x80
Cable rows 2x8x190
RDL 2x8x295
Front foot elevated split squat 2x8x140
Squats 2x5x225
Pallof press 2x12x80
Good session in the gym. Week 5 feels like a bit of a vacation after week 4. I have probably only done seated military press a handful of times in my training career. It felt good and no issues with my shoulders either during or this morning so I will likely keep this in the rotation. I am also going to see if I can slowly introduce some squats back into my program. I’ve made enough progress with the KOT stuff that I feel good about doing this now.
3 Likes
9/3/22, Waterburyish TBT Day 3, Week 5
Modified KOT zero
Band pullaparts
Bottoms up KB floor press
Weights (90 seconds rest)
HS rows 2x12x180
Feet up dbell bench 2x12x85
Pulldowns 2x12x140
Rear laterals 2x12x140
Leg curls 2x12x100
Leg press 12x450, 12x495
Hanging leg raises 12, 12
I drove a bit further today to go to a gym with AC. It’s been crazy hot the last couple of days in San Diego and the place I regularly go when I’m here doesn’t have AC. This was a nice change of pace and not being totally drenched at the end of the session was also nice.
4 Likes
9/5/22, Waterburyish TBT Day 1, Week 6
Modified KOT zero
Band pullaparts
Bottoms up KB floor press
Weights (120 seconds rest, antagonist)
Cable row 2x18x130
HS incline bench 18x78, 18x88
Dbell curls 2x18x25
Rope pressdowns 2x18x40
Hip thrust machine 2x18x127, 18x142
Leg extensions 2x18x120
L sit 2x20 seconds
I went to the same gym with AC again. The weights are a bit weird on a couple of exercises since that’s what the machine had as far as settings go and/or I actually counted the starting weight of the machine instead of just the plates.
3 Likes
9/6/22
40 minutes exercise bike, aiming for zone 2.
2 Likes
9/7/22, Waterburyish TBT Day 2, Week 6
Modified KOT zero
Band pullaparts
Weights (60 seconds rest, antagonist)
Seated military press 2x8x140
Angles 90 pullups 8x10, 8
Dbell row 2x8x95
Dbell laterals 8x30, 10x30
RDL 7x285, 8x275
Front foot elevated split squat 2x8x140
Pallof press (mini band) 15, 15
It was nice to be back in my garage except for how hot it was – 104 according to the temp on the garage door opener. That always reads high, but it was probably still in the mid to high 90s during my session and that definitely impacted my weights, especially when I got to legs. It’s supposed to cool down a bit here tomorrow, which will be nice. I’ve had enough of record setting heat.
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9/8/22
21.8 mile bike ride, ~1,000 feet of climbing, 1:22. It was about 85 degree when I started and around 100 when I finished. I’m very happy the weather here in the Bay Area has cooled down today.
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9/10/22, Waterburyish TBT Day 3, Week 6
Band pull aparts
Bottoms up KB presses
Weights (90 seconds rest, antagonist)
EZ bar supinated rows 2x12x170
Feet up dbell bench. 2x12x85
Angles 90 one arm pulldowns 2x12x70
Incline dbell flies + mini. 2x12x35
GH raises (arms at side). 3x12
Sled 2 trips on setting 3
Modified KOT zero
I wasn’t sure I’d have enough time to do the KOT stuff so I put it at the end. That seems to have worked just as well as the beginning. I’m taking some time off from direct ab training as I’m dealing with some GI issues that are probably associated with fiber intake.
On another topic, I have a line on a Schwinn Airdyne at an absurdly low price. I don’t really have a great spot for it, but the price is so low that I might have to find one if it turns out to be in good shape.
2 Likes
9/11/22
23.1 mile bike ride, 931ft climbing, 1:36.
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9/13/22, Waterburyish TBT Day 1, Week 7
Modified KOT zero
Band pull aparts
Bottoms up KB presses
Weights (120 seconds rest)
Incline dbell bench 2x18x70, 12x60, 6x50
Chest supported dbell rows 3x18x50
Dbell curls 3x18x20
Tricep pressdowns 3x18x25
KB swings 3x18x80
Heels elevated goblet squats 3x18x80
L sits 2x20s
Week 7 on this program always seems to get me. I should have gone lighter on the incline dumbbell bench. It is always amazing to me how quickly my performance falls off with high rep sets.
2 Likes
9/14/22
20.1 mile bike ride, 1295 ft climbing, 1:26. Today’s ride put me over 1,000 miles for the year. Which is nothing to a serious cyclist but since I’m a lifter masquerading as an occasional cyclist this is pretty cool.
2 Likes
9/15/22, Waterburyish TBT Day 2, Week 7
Modified KOT Zero
Band pull aparts
Weights (60 seconds rest)
Seated military press 3x8x140
Angles 90 pullups 2x8, 7
Dbell lateral raises 3x8x30
Dbell rows 3x8x95
GH raises 3x8 (hands crossed on chest)
Front foot elevated split squats 3x8x140
Pallof press 2x15
2 Likes
9/17/22, Waterburyish TBT Day 3, Week 7
Modified KOT Zero
Band pull aparts
Bottoms up KB press
Weights (90 seconds rest)
EZ bar supinated rows 3x12x170
Feet up dbell bench 2x12x85, 11x85
Angles 90 one arm pulldown 3x12x65
Incline dbell flies + mini 3x12x35
Bulgarian RDL 3x12x62
Sled 3 trips on setting 3
Good session and I really liked the Bulgarian RDL (I’m not sure what else to call this – it’s like kickstand RDL but with the back leg on a bench a bit like a Bulgarian split squat). I also picked up a “used” Schwinn AD7 via Nextdoor at a great price so will have a cardio option in my garage this winter for days I don’t want to ride my road bike.
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