Good looking session. Solid sets on strength. Assistance and metcon looked good too.
1 Like
2/09/22
13.5 mile bike ride, 605ft climbing, 1:02.
3 Likes
2/11/22, Week 2, Day 2, Eternal Warrior Template
Modified KOT Zero Program
Miniband pullaparts 2x30
Strength Circuit
A1. KB one arm overhead 2x6x62, 3x6x64.5
A2. Pullups 5x5x6
A3. Hip Thrust 6x225, 4x6x245
Assistance Circuit
B1. Rear laterals 3x10x15
B2. Triceps pressdowns 3x10x75
B3. Monkey foot leg curl 10x25, 10x20, 12x20 (still working on the best way to set these up)
Metcon (4 rounds)
Farmers 65#, up and down driveway. 30 seconds rest.
10 minutes of sled on setting 1.
I was able to load pullups using my sled belt and a carabiner, so no need to buy a dip belt. Will need to up the weight again on the hip thrusts – I’ve never done these for low reps.
3 Likes
2/13/22, Week 2, Day 3, Eternal Warrior Template
Modified KOT Zero Program
Miniband Pullaparts. 2x30
Strength Circuit
A1. Incline Dbell bench 5x6x100
A2. Pendlay rows. 5x6x215
A3. Bulgarian split squats 5x6x90
Light squat interlude 3x10x135
Assistance Circuit
B1. GHR 10,8,10
B2. Dbell curls. 3x8x40
B3. Dbell laterals. 3x8x25
Metcon
Sled, 2 trips on setting 2, two rounds of stir the pot.
10ish minute weight vest walk
Good session overall. Zero left knee issues on the Bulgarian split squats, which was great. The back half of this coming week and next week I’ll be in SoCal again and so will almost certainly ditch the circuits in favor of a more traditional setup – I end up at the gym at or near peak time and so trying to set up a circuit of three exercises is not something that sounds like fun.
3 Likes
2/15/22, Week 3, Day 1
Modified KOT Zero Program
Miniband Pullaparts 2x30
Strength Work (all sets ramped to top set, 120 seconds rest)
RDL 8x285
Dbell rows 8x100
Neutral grip bench 8x235
Assistance Work (60 seconds rest)
Dbell flies + mini 3x12x30
EZ bar curls 3x12x50
Monkey foot leg ext. 3x15x20
Hanging leg raises 3x12
Since the last two workouts of this week will be in a commercial gym, I ditched the circuits for this workout too – I don’t know why but the idea of doing circuits for one workout this week and then not for the rest bothered me. I debated that a bit with a lifting buddy and he reminded me that I was, once again, overthinking things. For where I’m at in my training journey, things like this just don’t matter that much. It was nice to do a more traditional setup after a couple of weeks of circuits but I also missed the fast pace of the circuits.
3 Likes
I hear you on the circuits. I haven’t been to a commercial gym since before covid (mainly because I refuse to wear a mask in the gym). Back then I used to go late morning/early afternoon and always tried to setup a circuit. Inevitably, someone would usually walk up and start doing one of the things I had in the circuit so I would either skip that movement or try to sub in something else on the fly. It was frustrating… I agree though. Circuits are fun and I try to do them on everything.
1 Like
Wearing a mask while exercising SUCKS so much. But when my alternative is not lifting at all, I’ll suck it up and go.
I just know trying to set up a circuit in a commercial gym is going to piss me off and that is not what I need from my sessions!
2 Likes
2/16/22
10.20 mile bike ride, mostly flat.
2 Likes
2/17/22, Week 3, Day 2
Bike to and from gym, about 6 miles total
Modified KOT Zero Program
Miniband Pullaparts 2x40
Strength Work (ramped to top set, 120 seconds rest)
Nautilus seated overhead 8x230
Pullups 6, 8, 8, 7, 6
Hip Thrust 10x255
Assistance Work (60 seconds rest)
Leg curls 15x110
Tricep pressdowns 10x85
Nautilus rear laterals 12x145
L Sits 3x20 seconds
Good session at the gym. I’m getting close to stacking the Nautilus military press machine, which is weirdly satisfying even though I know it says more about the machine than it does about my overhead pressing ability.
3 Likes
2/19/22, Week 3, Day 3
Modified KOT Zero Program
Miniband Pullaparts 2x40
Strength Work (ramped to top set, 120 seconds rest)
Dbell Incline Bench 8x100
Bench press 8x225
Cable row 8x220
Nautilus chest supported row 12x200
Seated leg curls 12x165
Leg press 20x490
Landmine twists 10, 8x10, 8x10
Well, I went a little off plan today. I’m not supposed to be flat barbell benching per my shoulder surgeon but I felt like it today so I did. And it felt fine – perhaps even better than the neutral grip bench I’ve been doing. Since I did two pressing movements, I ditched what I had planned for assistance work and did two rowing movements. Ended up being a long session but a good one.
3 Likes
2/21/22
20 minutes easy stationary bike.
20 minutes row, 2:03.6 pace.
The wife wanted to go to the gym so I did that instead of my outdoor biking. It’s been ages since I’ve been on the erg and I can’t remember the last time I made it 20 minutes. (I rowed in college and so erging is not at the top of my list of cardio machines.) I enjoyed it and might have to add some more of this in.
2 Likes
Strong work on those last few sessions. I was laughing about the OHP machine comment. I used to think that about the calf raise machine back in the day. I thought, “man, my puny little calfs sure are strong!” Ha ha ha…
1 Like
2/22/22, Week 4, Day 1
Modified KOT Zero Program
Miniband pullaparts 2x30
Strength Work (ramped to top set, 120 seconds rest)
RDL 9x285
Dbell rows 9x100
Nautilus Incline Bench 9x135, 4x135 (rest pause set)
Accessory Work (60 seconds rest)
Leg extensions 20x90
EZ bar curls 2x8x70
Wobble pushups 25, 25
L Sits 3x20 seconds
Good session today. Crowded towards the end so subbed some wobble pushups for the flies I was going to do.
3 Likes
2/24/22, Week 4, Day 2
Modified KOT Zero Program
Miniband pullaparts 2x30
Strength Work (ramped to top set, 120 seconds rest)
Nautilus seated military 10x230
Pullups 8, 8, 7, 7, 7
Hip Thrust 10x265
Accessory work (60 seconds rest)
Leg curls 15x110
Tricep pressdowns 12x80
Nautilus rear laterals 12x155
L sits 3x20 seconds
Another good session in the books. Always feels weird to do hip thrusts in a gym. I did my annual blood work this week and while everything is in the normal range, I’m not happy with my fasting glucose so will be making some changes to my diet. I’m going to eliminate all sweets during the week and reduce carbs on days I don’t train. I’m not sure how long it will take to see whether this produces positive movement so will ask my doc about that when I see him next week.
3 Likes
2/25/22
20 minutes row, 2:00.9 pace
20 minutes easy bike
2 Likes
2/26/22, Week 4, Day 3
Modified KOT Zero Program
Miniband pullaparts 2x30
Dbell incline bench 8x100
Cable row 8x205
Cable lateral raise 10x65
Seated leg curls 12x170
Leg press 15x515
Goblet squat 20x90
Stir the pot 3 sets of 5 each direction
Good last session at the commercial gym in San Diego. Heading back north tomorrow and so will be back to circuits in the garage this next week.
3 Likes
2/27/22
15.46 mile bike ride, 814ft climbing, 1:13. Gorgeous day to ride in San Diego. It was so warm I did this one in my bike sandals instead of my normal shoes.
2 Likes
That a nice distance in that time period on the bike! It is almost time for me to pull mine out. 
1 Like
Thanks! I’m slowly getting faster. I’ll never be what anyone would describe as fast on a bike but getting a little faster is the goal. I bet you’re ready to get your bike out and I also bet those Peloton rides you’ve been doing will transfer nicely.
1 Like
hey there burt128, love to bike here also in Florida. 2 hour ride in 85 degrees and yes sunny!
1 Like