6/2/22, Waterburyish TBT Day 2, Week 1
Modified KOT Zero (no split squats)
Miniband pullaparts
Weights (90 seconds rest)
Neutral grib dbell seated military 3x8x60
Chins 2x8x10, 6
Dbell laterals 3x8x30
Neutral tbar rows 3x8x135
GH raises 3x8
Split squats 3x12x60
Paloff press 2x12
The first two sessions this week have been a little meh. I blame that on coming back from vacation and what seems to have been a regression with my left knee. I am enjoying the change of pace though and will stick with this for at least one run through of the eight weeks of this program.
2 Likes
6/4/22, Waterburyish TBT Day 3, Week 1
Modified KOT Zero (split squats on ~12 box)
Miniband pullaparts
Weights
Neutral dbell bench 2x15x80
Dbell flies + mini 2x15x30
Ring rows 2x15
Rear laterals 2x15x15
Sled 2 trips up and back on setting 3
Monkey foot leg curls 2x15x20
Hanging leg raises 2x15
This one felt better than the last couple of workouts. The higher reps were fun and a nice change of pace. I didn’t think I was going to get this one in – I was smoking a brisket and worried it would interfere with the workout but this actually worked out okay.
2 Likes
6/5/22
30.6 mile bike ride, 1674 climbing, 2:07.
1 Like
30 miles. That is a heck of a ride!
1 Like
6/6/22, Waterburyish TBT day 1, Week 2
Modified KOT Zero (split squats on ~12 box)
Miniband pullaparts
Weights (60 seconds rest, antagonist day)
Incline bench 3x5x225
EZ bar supinated chest supported rows 3x5x195
RDL 3x5x295
Spanish squat 3x12x85
EZ bar curls 3x5x80
Dbell floor tricep ext. 5x45, 2x5x40
L sits 3x20s
I’m always amazed how much easier the weights feel on this day with the extra rest before repeating the same movement. I’m going to keep the RDL weight the same for a while and focus on improving recruitment of my hamstrings and glutes – my back sometimes tends to take over as the weight gets heavier.
1 Like
6/9/22
20.7 mile bike ride, ~1,000 ft climbing, 1:22. A hot and windy ride after being at a day baseball game – had to burn off the beer, hot dog, tacos and ice cream sundae!
1 Like
6/8/22, Waterburyish TBT day 2, Week 2
Modified KOT Zero (split squats on ~12 box)
Miniband pullaparts
Weights (90 seconds rest, antagonist day)
Dbell neutral seated military 3x8x65
Chins 4x8
Dbell laterals 8x30, 2x9x30
Neutral grip tbar rows 3x8x145
GH raises 3x8x5
Split squat 3x12x70
Got a little out of order here with my posting.
1 Like
6/11/22, Waterburyish TBT Day 3, Week 2
Modified KOT Zero (split squats on ~12 box)
Miniband pullaparts
Weights (120 seconds rest, antagonist day)
Neutral dbell bench 2x15x85
Ring rows 2x15
Dbell flies + mini 2x15x30
Rear laterals 2x15x15
Monkey foot leg curls 2x15x25
Sled, three trips, two on setting 3
Hanging leg raises 2x15
1 Like
6/12/22
28.7 mile bike ride, 2747 ft climbing, 2:15.
I took on another of the local climbs today that real cyclists do with some frequency. I got passed. A lot. But in my defense, none of the folks passing me were 220#. So there. I am not built for cycling and hope I never become built for cycling. It is a fun way to get outside and get some cardio in.
1 Like
6/13/22
I went in for an updated DEXA scan. I’m down to 17.7% bodyfat (so 10% on the scale folks use in another subforum here), with essentially no change in lean tissue (it went up by .4#) from the scan I had ~6 months ago. This was pleasantly surprising – I thought I’d have lost some fat but also some muscle from the diet and training changes I made earlier this year. So needless to say, I’m happy with these results.
1 Like
6/14/22, Waterburyish TBT Day 1, Week 3
Modified KOT Zero (split squats on 6 inch box)
Miniband pullaparts
Weights (60 seconds rest)
Incline bench 4x5x220
EZ bar chest supported rows 4x5x205
RDL 4x5x295
Bulgarian split squat 4x5x110 (one extra set for left leg)
EZ bar curls 4x5x90
Dbell floor tricep ext. 4x5x40
L sits 2x25 seconds
A good session all around. It was nice to be able to push pretty hard on the Bulgarian split squats. I’m going to emphasize single leg work for a while and will do some extra work with my left leg if my knee tolerates it to try to correct the size and strength discrepancy that seems to have developed.
2 Likes
6/15/22
20 mile bike ride, 1295 ft climbing, 1:25. A bit windy and a bit slower than I wanted this one to be, but still very nice to be out.
1 Like
6/16/22, Waterburyish TBT Day 2, Week 3
Modified KOT Zero (split squats on ~4 inch box)
Miniband pullaparts
Weights (90 seconds rest)
Dbell neutral seated military 4x8x65
Dbell laterals 4x8x30
Chins 4x8
Neutral grip tbar rows 4x8x135
GH raises 4x8
Split squat 2x8x90, 2x8x100 (one extra set for left leg)
Pallof press 2x12
Slow day at work so got this workout in mid-morning. I’m heading down to San Diego for several weeks so will be training in a gym instead of the garage for a bit. It should be fun to play with some machines.
2 Likes
6/18/22, Waterburyish TBT Day 3, Week 3
Modified KOT Zero (split squats on ~4 inch box)
Miniband pullaparts
Weights (120 seconds rest)
Dbell neutral bench 15x85, 15x80, 14x80
Nautilus chest supported rows 3x15x179
Nautilus flies 3x15x140
Nautilus rear laterals 3x15x130
Seated leg curls 3x15x155
Leg press 3x15x450
Ab wheel 3x10
I was all over the place on the dbell bench today. My performance on the high rep days is often not very consistent from week to week, especially on pressing exercises. Going forward I think I need to use the high rep days to mostly catch a pump and make sure I’m feeling the muscles working.
2 Likes
6/19/22
30.5 mile bike ride, 1772 ft climbing, 2:06. This ride was cut about a mile short with a flat. Second one in the last couple of months so I think I’m going to switch over to tubeless tires.
1 Like
6/21/22, Waterburyish TBT Day 1, Week 4
Modified KOT Zero (split squats on a low box)
Miniband pullaparts
Weights (60 seconds rest, antagonist day)
Incline bench 4x5x225
Chest supported rows 4x5x145
RDL 4x5x295
Bulgarian Split Squats 4x5x120 (extra set for left leg)
EZ bar curls 4x5x90
Floor dbell tricep extensions 4x5x40
L sits 2x25seconds
Good session in a somewhat crowded gym. I undershot a bit on the weights.
1 Like
6/23/22, Waterburyish TBT Day 2, Week 4
Modified KOT Zero (split squats on a low box)
Miniband pullaparts
Weights (90 seconds rest, antagonist day)
Neutral grip pulldown 3x8x180, 9x180
Dbell neutral seated military 3x8x65, 9x65
Dbell laterals 4x8x30
Cable row 2x8x180, 2x8x185
Seated leg curls 4x8x200
Split squat 4x8x100
Biked to and from gym.
2 Likes
6/24/22
13.1 mile bike ride, mostly flat
1 Like
6/25/22, Waterburyish TBT Day 3, Week 4
Modified KOT Zero (split squats on a low box)
Miniband pullaparts
Weights (120 seconds rest, antagonist day)
Dbell neutral bench 3x15x80
Nautilus chest supported row 3x15x185
Cable flies (low to high) 3x15x40
Nautilus rear laterals 3x15x130
Seated leg curls 3x15x160
Leg press 2x15x470, 20x470
Ab wheel 3x12
Biked to and from gym.
2 Likes
6/26/22
41.8 mile bike ride, 2611 ft climbing, 2:56 (moving time).
1 Like