Those are some strong DB OHPs! Solid session.
1 Like
4/6/22
30 minutes on the rower. It was a water rower and while I like the way these feel, the fact that the read out numbers don’t match with the concept 2 drives my type A personality nuts.
2 Likes
4/8/22, Total Body Day 3
KOT Dense program day 5
Miniband pullaparts 2x30
Weights (most sets ramped to top set listed)
Nautilus incline bench 9x135 (per side)
Cable row 9x210
Cable lateral raise 8x80
Leg curls 8x120
Leg press 20x490, 20x400
Seated calf raises 12x80
L sits 3x20seconds
Rode my bike to and from the gym, so about 5 miles total. My left quad was bugging me a bit (from the rower I think) so I kept the weight a bit lower on the leg press and made sure to really link all my reps. Everything feels pretty good today so I will likely train tomorrow and am considering going to a gym that has an outdoor area depending on the weather.
3 Likes
4/9/21
3.7 mile beach walk with a beer break in the middle at one of my favorite breweries. It doesn’t count as cardio, but man was it fun.
4/10/22, Total Body Day 1
KOT Dense program day 1
Miniband pullaparts 2x30
Weights (most sets ramped to top set listed)
RDL 8x305
Deads 5x365
Bulgarian split squat 15x70
Bench press 8x245
Nautilus flies 15x155
Chest supported row 9x110
Ab wheel 3x12
Bike to and from gym, 5ish miles. Went a bit off program today. I felt pretty good after the RDLs and so I figured I’d give some regular deadlifts a whirl. Felt ok and am considering including them in my strength circuits at some point. The barbell bench went fine too – no issues with my shoulder. I don’t feel it as much in my chest as the neutral grip bench though so I’ll probably stick with that when I have access to a neutral grip bar.
3 Likes
4/11/21
40 minutes total cardio, 20 minutes bike and 20 minutes rower.
2 Likes
Nice combo!
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4/12/22, Total Body Day 2
KOT Dense Program Day 3
Miniband pullaparts 2x30
Weights
Dbell seated overhead 8x70
Neutral grip pulldown 8x180
Tricep pressdowns (rope) 8x65
Dbell laterals 3x12x15
Seated leg curls 12x175
Goblet squat 20x100
Hatfield squat 10x240
I had to get an early morning session in before some travel. I’m not a fan of lifting early in the morning, so I was pleased with how this went.
3 Likes
4/16/22, Total Body Day 3
Miniband pullaparts 2x30
Weights
Incline bench 8x205, 8x185
Hammer strength row 8x125, 8x115
Dbell lateral raises 8x30
Seated leg curl 8x190, 12x160
Bulgarian split squat 10x100
Calf raises some
L sits 3x20 seconds
We’re traveling to see my wife’s extended family, so I broke things up a bit and did my KOT dense workout a couple of days ago. I thought that’d make the total time in the gym a lot shorter but it only made it a bit shorter – I still have to warm up somehow to lift.
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4/18/22
20.8 mile bike ride, 1,028 ft. climbing, 1:20. Finally back home for a couple of weeks straight so will hopefully get some more rides in if the weather cooperates.
I’m waffling a bit on what I want to do for weights longer term. The circuits have been fun and are efficient, however, I sometimes feel like they are duplicative of the cardio work I’m doing. I’m thinking if I’m riding my bike twice a week for an hour plus each time that I might be better off with more traditional lifting sessions.
2 Likes
4/19/22, Week 9, Day 1 Eternal Warrior Template
KOT Dense Program Day 1
Miniband pullaparts 2x30
Strength
Deads 5x6x335
Dbell rows 2x6x100, 3x7x100
Neutral grip bench 5x6x235
Assistance
Heels elevated goblet squats 3x15x75
Dbell flies + mini 3x8x35
EZ bar curls 3x10x70
Metcon
KB swings 3x25x62
Stir the pot 3 sets
10ish minute weight vest walk
I’m going to stick with what I’ve been doing, at least for a little while longer. The variation is good given my training goals and it helps keep things fresh. It was fun to try the deadlifts. My left knee seems to have been okay with them, so I may keep them around for a couple of weeks, though I probably won’t go much heavier – running out of plates with both the bench and the deadlift set up at the same time.
3 Likes
4/20/22
7.2 mile bike to and from work. After about 6 months of not having an office at all, our new one is now open for business. It’s only 3.6 miles each way from my house, so there’s really no excuse for me not to ride my bike in when I’m not in court.
2 Likes
Man, I hope you get your license back soon so you can start driving to work again. Maybe you just need a good lawyer. 
Looking good in here man. Interesting predicament about how to approach weight lifting long term. If you are doing a lot of cardio already, I don’t see the need to do a bunch of circuits. I do, but I’m just crazy… 
1 Like
4/21/22, Week 9, Day 2 Eternal Warrior Template
Modified KOT Zero program
Miniband pullaparts 40, 30
Strength
Viking press 6x80, 6x95, 6x115, 2x8x115
Pullup 2x6x10, 3x6x15
Hip thrust 4x6x295, 10x295
Assistance
Rear laterals 3x12x15
Band pressdowns (light + mini) 3x12
Standing monkey foot leg curls 2x12x10, 12x15, 12x20
Metcon
Farmer walks 70s for three trips, a bit shorter than normal since the car was in the driveway.
10ish minute weight vest walk
A kinda meh session for some reason. I switched back to the modified zero program – after trying dense for a little while I don’t think I’m quite ready for it. Zero also feels like it meshes better with my lifting sessions. We’ll see how things go back on the modified zero program I was doing.
3 Likes
Yeah, it often feels like I’m training the same energy system with both the bike rides and the circuits. Heading into summer, my total riding time per week is likely going to be between 2-3 hours, which isn’t a lot for somebody who is really into cycling but is enough that it feels like circuits might not be the best choice.
My first court appearance as a lawyer was actually in traffic court. 
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Ha ha, I figured you were a lawyer. I had a few court appearances in my younger days and none of them were as a lawyer.
Yeah, if you are spending 3+ hours per week on the bike I would probably slow it down in the gym too. The conditioning is definitely there.
1 Like
4/23/22, Week 9, Day 3 Eternal Warrior Template
Modified KOT Zero program (no ATG split squats today)
Miniband pullaparts 2x30
Strength
Incline bench 5x6x205
Incline dbell rows 6x90, 4x6x85
Bulgarian split squats 5x6x100
Assistance
GH raises 3x10
Dbell curls 3x10x35
Dbell laterals 3x12x20
Metcon
Sled 3 trips on setting 2
10 minute bike ride
My left knee was a bit cranky the last several days so I wasn’t sure how this would go. The split squats were okay and after icing a couple of times yesterday, it feels pretty good today. I want to believe the deadlifts earlier this week were not the culprit, but I’m pretty sure they were. Back to the RDLs I guess. I’ll need to bump the weight up a bit on the incline bench the next time I do this workout.
3 Likes
4/24/22
20.7 mile bike ride, 1,002 ft. climbing, 1:20.
2 Likes
4/26/22, Week 10, Day 1 Eternal Warrior Template
Modified KOT Zero program (regressed ATG split squats)
Miniband pullaparts 2x30
Strength
RDLs 5x6x295
Dbell rows 5x7x100
Neutral grip bench 4x6x235, 7x235
Assistance
Single leg swiss ball leg curls 3x10
Dbell flies +mini 3x9x35
EZ bar curls 3x10x70
Metcon
KB swings 3x15x80
Hanging leg raises 3x8
10ish minute weight vest walk
Good session overall, still getting stronger on these movements for the most part. My left knee is getting better at what feels like a snails pace so I opted to do two hamstring exercises instead of a quad focused movement.
2 Likes
4/27/22
30 minutes of light cardio (bike and elliptical) just trying to find something that didn’t further piss my left knee off.
2 Likes
4/28/22, Week 10, Day 2 Eternal Warrior Template
Modified KOT Zero program (4 inch step for ATG split squats)
Miniband pullaparts 2x30
Strength
Viking press 5x6x125
Pullups 4x5x20, 6x20
Hip thrusts 6x295, 4x6x315
Assistance
Rear laterals 3x12x15
Standing monkey foot leg curls 12x15, 2x12x20
Overhead tricep press 2x10x65
Dbell floor tricep ext. 15x25
Metcon
Farmers 3 driveway trips with 70s
Stir the pot
10 minute weight vest walk
One of these days I’m going to have to see how much weight I can do on pullups. I’ve been comparatively bad at them for my entire training life so it is nice to feel like I’m finally starting to get good at them.
4 Likes