Airdyne, 40:15, 14.7 miles. Mostly Zone 2 and 3 according to an app I’m trying out. Steady state on the Airdyne worked great – was able to get my heart rate up to where I wanted it quickly.
Today was supposed to be an outdoor bike ride but the weather in the Bay Area didn’t want to cooperate with that. And my back tire is still not holding pressure like it should be despite several trips to REI. I’m going to take it back to them one more time and then if they still can’t figure it out will have to try a different bike shop.
This was a good session. The front foot elevated split squats have been fun to push up in weight.
I’m coming to the end of this program and am 90% certain I’m going to give Rebuilt 2.0 a whirl when I get back from the vacation I’m taking starting the middle of next week.
Modified KOT Zero
Band pull aparts
Bottoms up KB press
Weights (90 seconds rest, antagonist day)
EZ bar supinated rows. 3x12x180
Feet up dbell bench 3x12x85
Angles 90 single arm pulldowns 3x12x70
Incline dbell flies + mini 3x12x35
Bulgarian RDL 3x12x62
Sled 3 trips on setting 3
A good session to finish out my most recent run through this Waterbury inspired program. I’ll have one workout next week before I head off on vacation and will probably just screw around and do whatever I feel like.
I did a short total body session before heading out on vacation. Nothing worth logging.
10/2/22 to 10/7/22
Berlin to Prague bike trip. 220 total miles of cycling over 5 days. (We covered some of the distance between the two cities via shuttles.) What an amazing trip – fall colors, outstanding bike paths, exceptional food, beer and wine, etc. This was probably one of the top 5 vacations I’ve ever taken.
Modified KOT Zero (no split squats, left knee cranky)
Band pull aparts
Bottoms up KB press
Weights
Glute Ham Raises 4x12, hands at sides
Bulgarian Split Squat 10, 10x40, 10x60, 10x70
Neutral Grip Bench 12x135, 8x185, 6x205, 6x225, 6x235
Dbell Flies + mini 15x20, 12x25, 8x30, 8x35, 8x40
Pullups 6, 3x6x10
Stir the pot 3 sets 5 reps each direction
This workout was exactly two weeks after my final workout before vacation. Coming back from a layoff is always a struggle for me and this was typical. The rest of this week should be better though I will probably only get two sessions in – traveling again this weekend for a memorial service.
I haven’t decided yet on the next program I’m going to run for the longer term. I was looking at DeFranco’s Rebuilt 2.0 but I just don’t want to lift 4 days per week and taking a 4 day per week program and making it a 3 day per week program bothers my Type A personality. So for now I’m going to use a template Paul Carter put together for me a while ago with some exercise swaps since I’m mostly lifting in my garage.
*I couldn’t tell if this was the equivalent of a flat or incline bench; felt like a flat one. All weight per side on this one.
I went to one of the gyms I have a membership at because I was feeling a little beat up and so wanted to use the machines. It ended up being a good call – I love training in my garage but sometimes I just miss having access to all the nice machines!
I’m not sure how much longer I’m going to give the KOT stuff. I’ve been doing it since June of 2021 and while I’ve made progress with my knees in my daily life, I’m not sure how much of that is the KOT stuff vs. losing weight.
I went a bit off the plan today and did some front squats. They felt pretty good and I feel pretty good today, so I might have to start doing these again.
Modified KOT Zero
Band pullaparts
Bottoms up kb press
Weights
GH raises (hands at sides) 4x12
Bulgarian split squat 10x40, 10x60, 10x80, 10x90
Neutral grip bench 12x135, 8x185, 6x205, 6x225, 8x235
Dbell flies + mini 15x20, 12x25, 8x30, 8x35, 8x40
Pullups 8, 8, 8, 7
Stir the pot
I’m having a little trouble finding a flat bench variation I can do that keeps my left shoulder as happy as I want it to be. Both the neutral grip bar and dumbbells seem to bother it a bit. Chest press machines don’t seem to but I don’t have one of those in my garage. I’m going to try a very slight incline on this next week and then if that doesn’t do the trick I may just go to the local gym on the days I want to do some type of flat bench variation.
The reverse nordics were interesting. I doubt I am ever going to be able to do them like the videos I see where people get their shoulders all the way to the floor. But if I can improve the range of motion on them slowly that will mean my chronically tight quads will have loosened up a bit so I’m going to try to stick with these for a while. I also think I finally struck the right balance on the rows between putting in enough effort without them getting too cheaty.
23.5 mile bike ride, 2170ft climbing, 1:41. This ride included my third attempt at one of the signature climbs where I live. I very nearly broke 30 minutes for it and did it several minutes faster than the last time.