4/30/22, Upper Body SLC
Face pulls 15x38, 15x38, 15x44
Nautilus incline bench 6x90, 8x95, 7x95
Nautilus flies 8x130, 8x140, 10x160
Cable row 8x165, 8x187, 8x197
Nautilus rear laterals 15x100, 10x120, 15x100
Incline dbell curls 12x25, 10x30, 8x32.5
L sit 3x20seconds
I got this session in after a day of spring skiing. Skipped legs as I wanted to leave them ready (or as ready as they can be) for skiing today.
5/3/22, Week 11, Day 1 Eternal Warrior Template
Modified KOT Zero program (some regressed ATG split squats and then a few from the floor)
Miniband pullaparts 2x30
Strength
RDL 5x6x295
Dbell rows 5x7x100
Neutral grip bench 5x6x240
Assistance
One leg swiss ball leg curls 3x10
Dbell flies + mini 2x9x35, 10x35
EZ bar curls 3x10x75
Metcon
KB swings 3x18x80
stir the pot
10 minute weight vest walk
A good session back in the garage and my left knee is better than it was last week despite two days of weekend skiing. So that’s a win. I discovered my bike has a flat tire when I went to ride it yesterday so I have to get that fixed.
5/5/22, Week 11, Day 2 Eternal Warrior Template
Modified KOT Zero program (ATG split squats on the floor)
Miniband pullaparts
Strength
Viking Press 4x6x130, 8x130
Pullup 3x5x20, 2x6x20
Hip Thrust 4x6x315, 8x315
Assistance
Rear laterals 3x12x15
Standing monkey foot leg curls 3x12x20
Floor dbell tricep extensions 3x12x35
L sits 20s, 20s, 15s
Metcon
Farmers 3 driveway trips with 70s.
Left knee continues to improve but still not back to where it was before I flared it up. I’m getting better at these weighted pullups. Some of that is definitely the loss in bodyweight – I’m consistently under 220 now during the week. I need to go get a new DEXA scan to see how I’m doing with body comp.
5/7/22, Week 11, Day 3 Eternal Warrior Template
Modified KOT Zero program (ATG split squats on the floor)
Miniband pullaparts
Strength
Incline bench 4x6x210, 7x210
Chest supported row 4x6x135, 7x135
Bulgarian split squat 4x6x100, 7x100, 8x100
Assistance
Seated leg curls 3x12x170
Dbell curls 2x10x35, 8x40
Dbell laterals 10x20, 2x12x20
Metcon
KB swings 3x30x53
Stir the pot
10 minutes exercise bike
The gym in San Diego wasn’t crowded so I was able to finish out this week of training with a circuit workout. Next week I’ll shift to more traditional training while I’m at the commercial gym. I’ve fallen off a bit on my cardio days. First it was my left knee and then my flat bike tire. Back to it this coming week.
5/8/22
10 minute warmup on the bike
20 minute erg, 5062 meters, 1:58.5 ave/500
10 minute cool down on the treadmill
5/10/22, Total Body Day 1
Modified KOT Zero program (ATG split squats on the floor)
Miniband pullaparts
Weights (all sets ramped to a top set, typically over 5 total sets)
RDL 8x315
Leg press 18x490
Feet up dbell bench 7x100, 8x90
Nautilus flies 15x150
Cable row 8x195
L Sit 2x25 seconds
I’m in San Diego this week training at the commercial gym so no circuits. My left knee is still slowly getting better, not as fast as I’d like but at least it is moving in the right direction. I was surprised at how much harder putting my feet up made the dumbbell benches.
5/12/22, Total Body Day 2
Modified KOT Zero program (ATG split squats on the floor)
Miniband pullaparts
Weights (all sets ramped to a top set, typically over 5 total sets)
Seated Dbell Overhead (neutral to pronated) 8x70
Neutral grip pulldowns 8x190, 10x170
Tricep pressdowns 12x60
Incline dbell curls 2x8x30
Seated leg curls 8x200
Goblet squats 15x90
Definitely a meh session. I did something to the top of my left calf that made it hard to fully bend my knee. The whole area, including my knee itself is a little sore and cranky today. Depending on how it feels tomorrow, I may just do upper body.
5/14/22
Bike to and from gym about 5 miles total
Modified KOT zero program (ATG split squats on ~6 box)
Miniband pullaparts
Weights
Good mornings 8x205
Leg press 20x450
Leg extensions 20x95
Incline bench 2x8x205
Chest supported row 8x145
Dbell laterals 10x30
L Sits 2x25seconds
A better session today. My left leg/knee felt progressively better as I went and feels pretty good today. So whatever I did seems to be getting better. A friend I’ve known for a long time told me I looked “thin”. I didn’t have the heart to tell her that lifters don’t like hearing the word “thin” we prefer “lean.”
5/15/22
~70 minutes of paddling on the bay.
That is a workout! Are your shoulders sore?
My shoulders are a bit sore and weirdly so is one of my forearms. It was a very leisurely paddle on a SUP so not too sore.
5/16/22
13.15 mile bike ride, mostly flat, 59:49.
It is funny how how feel things until you use them in a different way.
5/17/22
Modified KOT zero program (ATG split squats on ~4 inch box)
Miniband pullaparts
Weights
Bench press 8x250, 10x225
Dbell flies + mini 8x40
T Bar Rows 10x145, 10x135
EZ bar curls 8x85
RDL 8x295, 8x275
Goblet squats (BFR + heels elevated) 30x40, 3x10x40
Hanging leg raises 3x12
This week is going to be a week where I do pretty much whatever I feel like for my sessions. I’m on vacation next week so probably won’t get more than one or two lifting sessions in. Plenty of biking is on the menu though! When I get back I’m leaning towards taking another run through the Waterbury total body training I was doing last year.
5/18/22
20 mile bike ride, ~1,275 ft climbing, 1:25.
Snuck away during the middle of the day for a ride. It is in the 80s here today, so was nice a toasty. Working from home plus not being all that busy at work makes things like this possible and I’m enjoying it while it lasts.
5/19/22
Modified KOT zero program (ATG split squats on ~4 inch box and then a couple on a 2 inch box)
Miniband pullaparts
Weights
Viking press 8x135
Pullups 5x35, 8
Rear laterals 3x12x15
Dbel floor tricep ext. 2x10x35
Hip thrust 10x285
GH raises 12, 10, 10
L sits 3x20seconds
Very happy with the pullups, especially since I have been bad at them for my whole life. Last workout before heading out on a vacation, so it was nice to get a good session in.
Did a couple of bike rides the last two days. ~33 miles on Sunday and ~30 on Monday, both with a little over 2,000 feet of climbing.
5/24/22, Total Body Vacation Workout
Miniband pullaparts
Weights
Hammer strength bench press 8x90, 8x95
Cybex flies 12x140
Hammer strength low rows 8x90, 8x100
Pulldowns 8x150, 8x160
RDLs 8x275, 12x225
Seated leg curls 15x100
Stir the pot
My wife had to work some today so I took the opportunity to get to the gym. Always nice to find a real gym to train at while traveling.
I got in three more rides while on vacation, 30, 32 and 18 miles. Much flatter than the previous rides but still good workouts.
5/31/22, Waterburyish TBT Day 1, Week 1
Modified KOT Zero (no split squats)
Miniband pullaparts
Weights (60 seconds rest)
Incline bench 3x5x215
EZ curl bar chest supported rows (supinated) 3x5x185
RDL 3x5x295
Spanish squat 3x12x70
EZ bar curls 3x8x70
L sit 3x20 seconds
I’m going to take another run through a program inspired by Chad Waterbury’s total body training. I did something similar last fall and liked it. Most of the modifications I’ll make will be related to lower body days since I can’t do the quad focused exercises he recommends or sometimes the low reps. The circuits were fun and I might come back to those at some point in the future, but for now I’m going to keep my weight lifting workouts focused on the weights and use the cycling for my conditioning work.
6/1/22
20.8 mile bike ride, ~1,000 feet of climbing, 1:20.