I am definitely not fast. I don’t ride a road bike. I have an old hybrid that I ride. A lot of fun, but not very quick. Guys on road bikes blow by me.
1 Like
Ah got it. I had an old road bike that I damaged and needed to replace at the height of the pandemic. So I paid far too much for something much fancier than I need. Whatever gets you outside and active though is the way to go!
1 Like
3/1/22, Week 5, Day 1 Eternal Warrior Template
Modified KOT Zero Program
Miniband pullaparts 3x30
Strength Work
RDL 5x6x285
Dbell rows 5x6x100
Neutral grip bench 5x6x230
Assistance
Monkey foot leg extensions 3x15x25
Dbell flies + mini 3x10x30
EZ bar curls 3x10x70
Metcon
3 rounds of: KB swings 62# and stir the pot.
10ish minute weight vest walk
Very nice to be back in the garage and while I can’t believe I’m saying this, doing the circuits. I probably bumped these weights up a little more than I should have and so will stick with these next week.
3 Likes
3/2/22
20.73 mile bike ride, just over 1,000 feet of climbing, 1:23.
Beautiful day for a ride so I went for a longer one than I normally do during the week. It is also noticeably staying lighter later in the evening and so it is easy to get longer midweek rides in before it gets dark.
2 Likes
3/3/22, Week 5, Day 2 Eternal Warrior Template
Modified KOT Zero Program
Miniband pullaparts 2x30
Strength Work
KB one arm overhead 5x7x62
Pullups 5x6x10
Hip Thrusts 5x6x255
Assistance
Rear laterals 3x12x15
Band pressdowns 3x12
Monkey foot leg curls 12x20, 2x12x10
Metcon
3 sets of farmers with 65# dbells
It was raining so I skipped the weight vest walk. I have discovered I seem to have a bad habit on leg curls of letting my hips lose contact with the bench so lowered the weight to try to get that fixed. Was only partially successful.
3 Likes
3/5/22, Week 5, Day 3 Eternal Warrior Template
Modified KOT Zero Program
Miniband pullaparts 2x30
Strength Work
Incline Dbell Bench. 5x6x100
Pendlay Rows. 5x6x215
Bulgarian Split Squats 5x6x100
Light squat interlude (60s rest): 10x135, 2x10x155
Assistance
GH Raises 8, 8, 10
Dbell curls. 3x8x40
Dbell laterals. 3x8x25
L sits 3 sets 15 seconds
Metcon
3 trips with sled
10 minute weight vest walk
I was able to add some load to the ATG split squats for the first time. It was only a total of 20# and only for the last two sets, but I’ll take it. It actually seemed to help both stabilize me and also get me deeper into the squat. I’ll likely stick with this for a while. I’m also finally at a weight on the Bulgarian split squats that’s challenging for my muscles, at least in my left leg so that’s good. And, I feel pretty darn good today, no knee tweaks etc., so that’s good too.
2 Likes
3/7/22
23.3 mile bike ride, 2,115 ft. climbing, 1:54. This ride included one of the signature climbs on the SF peninsula. I’ve done it twice now and this time was about three minutes and forty seconds faster than the last time I did it in late October. So that was cool.
3 Likes
3/8/22, Week 6, Day 1 Eternal Warrior Template
Modified KOT Zero Program (last two sets of ATG split squats with 20# total)
Miniband pullaparts 2x30
Strength Work
RDL 4x6x285, 7x285
Dbell rows 4x6x100, 7x100
Neutral grip bench 4x6x230, 7x230
Assistance Work
Monkey foot leg ext. 3x15x25
Flies + mini 2x10x30, 12x30
EZ bar curls 3x12x60
Metcon
KB swings (62#) plus stir the pot for three rounds.
10 minute weight vest walk
This week was originally going to be my last week of doing these exercises before swapping for new ones, but I’m not burning out on these yet so will keep at them for a little while longer.
3 Likes
3/10/22, Week 6, Day 2 Eternal Warrior Template
Modified KOT Zero Program (last three sets of ATG split squats with 20# total)
Miniband pullaparts 2x30
Strength Work
KB one arm overhead 3x7x62, 2x8x62
Pullups 4x6x10, 7x10
Hip thrust 4x6x275, 8x275
Assistance Work
Rear laterals 3x12x15
Band pressdowns (light) 3x12
Monkey foot leg curls 3x12x10
Metcon
Farmers, 3 trips with 65# dbells.
10ish minute weight vest walk
Last week something I did in this workout bugged my shoulders a bit. This week it was fine. I need to up the weight on the hip thrusts again. I am finally getting the setup and execution for this movement down I think.
3 Likes
3/11/22
16 mile bike ride, 1,186 ft. climbing, 1:13. Really nice day for a ride. And since it was Friday, I got started early enough and it was sunny enough that I put some sunblock on. Feels like summer is around the corner.
2 Likes
3/12/22, Week 6, Day 3 Eternal Warrior Template
Modified KOT zero program (last three sets of ATG split squats 20# total)
Strength Work
Incline Dbell bench 4x6x100, 7x100
Pendlay Rows 4x6x215, 7x215
Bulgarian split squats 5x6x100 (front foot slightly elevated)
Light squats 10x135, 8x185, 8x185
Assistance
GH raises 3x9
Dbell curls 3x8x40
Dbell laterals 8x25, 2x9x25
L sits 2x15 seconds, 1x20 seconds
Metcon
Sled, 3 trips on setting 2.
Good session overall. I may start working the squats in on the assistance circuit depending on how they continue to progress.
3 Likes
3/13/22
27.6 mile bike ride, 1,481 ft. climbing, 2:06.
2 Likes
3/15/22, Week 7, Day 1 Eternal Warrior Template
Modified KOT Zero program (last three sets of ATG split squats 20# total)
Band pullaparts 2x30
Strength Work
RDL 3x6x285, 2x7x285
Dbell rows 3x6x100, 2x7x100
Neutral grip bench 3x6x230, 2x7x230
Assistance
Cyclist squats 15, 15x20, 20x20
Dbell flies + mini 10x30, 2x12x30
EZ bar curls 3x10x70
Metcon
KB swings 3x25x62, stir the pot in between
10 minute weight vest walk.
I think the monkey foot leg extensions were bugging a particular part of my left knee so I swapped those out for the cyclist squats. So far so good – no soreness this morning in that part of my knee. Once I get to the point where I’m going all of the sets of strength work with 7 reps, I’m either going to up the weight or change the exercise (my dumbbells only go up to 100 so will do something else for my rows).
2 Likes
3/16/22
12.7 mile bike ride, 729 ft climbing, 52 minutes.
2 Likes
3/17/22, Week 7, Day 2 Eternal Warrior Template
Modified KOT Zero program (last three sets of ATG split squats 20# total)
Band pullaparts 2x30
Strength Work
KB overhead with one arm 2x7x62, 3x8x62
Pullups 3x6x10, 2x7x10
Hip Thrust 4x6x285, 8x285
Assistance
Rear Laterals 3x12x15
Band pressdowns (light band) 3x15
Monkey foot leg curls 3x10x15
Metcon
Farmer walks 65# dbells, 3 trips down driveway and back.
13 minute weight vest walk
Got a little behind logging. I’m getting good enough at the hip thrusts that I might be becoming a glute girl soon.
3 Likes
3/19/22
Did a hotel gym workout while on a ski trip. Dumbbells only went up to 50# so I did a bunch of high reps for upper body and hamstrings. No quad work – skiing was enough for that!
2 Likes
3/22/22, Week 7, Day 3 Eternal Warrior Template
Modified KOT Zero program (last three sets of ATG split squats 20# total, one extra bodyweight set at the end)
Band pullaparts 2x30
Strength Work
Dbell incline bench 4x6x100, 7x100
Pendlay rows 4x6x215, 7x215
Bulgarian split squats 4x6x100, 7x100
Assistance
GH raises 3x9
Dbell curls 3x8x40
Dbell laterals 3x8x25
L sits 3x15s
Metcon
3 sled trips on setting 2, slightly shorter than normal since our car was in the driveway.
Skipped the light squats to play it safe with my left knee after my weekend ski trip. I feel surprisingly good after two hard days of skiing – three months ago skiing the way I did would have absolutely flared my left knee up. More confirmation that this KOT stuff seems to be slowly working. And on the KOT stuff, I think I’m ready to give the lower body program from Dense a whirl. I’ll probably start that in the next week or so.
3 Likes
3/23/22
20.9 mile bike ride, a little over 1,000 ft. climbing, 1:23. My cardio is definitely improving. Not too long ago my weekday ride was ~10 miles and mostly flat. I’ll probably stick with weekday rides in the teens to low twenties with some climbing and will see about pushing up the distance some more on the weekends.
2 Likes
3/24/22, Week 8, Day 1 Eternal Warrior Template
Modified KOT Zero program (last three sets of ATG split squats 20# total, one extra bodyweight set at the end)
Band pullaparts 2x30
Strength Work
RDL 2x6x285, 3x7x285
Dbell row 2x6x100, 3x7x100
Neutral grip bench 2x6x230, 3x7x230
Assistance
Cyclist squats 2x15x25, 20x25
Dbell flies + mini 3x8x35
Ez bar curls 3x10x70
Metcon
KB swings 3x25x62
Stir the pot
12 minute weight vest walk
2 Likes
3/26/22
25.9 mile bike ride, mostly flat.
1 Like