Ah just wait long enough and he’ll eventually post a video saying the opposite.
Half kidding & half not.
1 Like
The woman and I went over to Asheville NC for the Ragu Festevool last Wednesday. Then we brought kiddo to the aquarium in Gaitlinburg yesterday.
That’s a BIG two weeks of entertainment for us.
The show was great last week and my little daughter lost her mind when she saw an iguana yesterday. So that’s cool. But 5 hours in the car has left me Smashed today.
4 Likes
7-1
30 minutes walking around. First with wrist/ankle weights on the right side, then the left side. Then unweighted up and down a steep hill 1.5 times.
The whole WTF factor of both weights on 1 side got the HR up pretty effectively.
2 Likes
7-2
Straight Arm Band Pushdown x 15
KB Swing x 10
Band Hip Flexor Raise x 15
KB Swing x 10
4 times
Sled Row x 12
Sled Push x 12
Reverse Sled Drag x 16
4 times
Band Tricep Pushdown x 15
Jump Rope x 40
4 times
Drag Kiddo + DB in wagon. Stop 4 times to do 12 DB curls.
1/2 mile
52 minutes of activity.
2 Likes
7-4
Jump Rope x 50
Side/Rear/Front DB Raise/Arnold Press x 10
Jump Rope x 50
Band Overhead Extension/Pushdown x 25,25
3 times
Chop Wood x 20
Forward Drag x 20 Steps
6 times
DB Snatch x 3, 4, 5
Jump Rope x 50
3 times
Just under 45 minutes
3 Likes
7-7
Decline Pushup 5 x 10
DB Bent Row 5 x 10
Side Lying Leg Lift with Iso Action x 8
Dead Bug x 8
3 pairs
Lunge 5 x10
I’ve been tired tired the last couple days. I can feel it nowhere but everywhere. Looking back, I just added weights to my cardio/interval workouts for a couple days. So, higher heart rate, less rests and double the length of workouts. No wonder I was tired.
I also had a lunch date with the woman where I had a few Saporos and some hot saki. But it was probably the jump rope.
Today I did some resistance training. After all this time off my tolerance for volume should be really low, meaning I should get hellacious stimulation from just a few sets. If I’m pumped in the shower tonight and sore tomorrow I’ll know I’m on the right track.
4 Likes
7-9
Straight Arm Pulldown 5 x 10 reps
1 Leg Stiff Dead 5 x 6 reps
External Shoulder Rotation, Elbow In x 8
Rear Delt Extension x 8
3 pairs
Standing 1 Arm Arnold Press 5 x 10
DB Shrug 3 x 10
OK. Everything looked Fuller on Friday, after Thursdays lifts that’s good, something happened. Quads were lightly toasted, feelin’ just right. Chest felt a little sore if I started poking. I think I’ll play around with the hand/foot setup on pushups before I add anything. Back needs a little more. So I did just a little more pulling during today’s session.
2 Likes
7-11
DB Bent Row 5 x 10 reps
Band Chest Fly/Press Action 5 x 10
Side Lying Abduction with Int/Ext Rot x 8
Deadbug x 8
3 pairs
Lunge 4 x 10 reps
Tried to rig some shit for more stretch of pecs. We’ll see how it feels. Quads were sore for days and days, so I took 1 set off the top.
Some asshole ground hog is sniffing around under my porch. I live in the woods so don’t like to mess with the critters in their natural environment. Only I can’t have this guy digging around under the house. Hopefully he’ll run along before I have to get Medieval.
3 Likes
La Casa De Flats:
2 Likes
7-13
Mowed the lawn. It was a Ball Buster.
7-14
St aright Arm Pulldown 5 x 10 reps
1 Leg Stiff Dead 5 x 6 reps
Side Lying Rotator Cuff x 8
Rear Delt DB Extension x 8
3 pairs
1 Arm Standing Arnold Press 5 x 10
DB Shrug 3 x 10
I had ankle weights wrapped around the DB handles to up the weights. Kinda loose and shifty. A nice grip challenge.
2 Likes
7-16
Jump Rope x 50
HR back to 125
KB Swing x 20
HR back to 125
25 minutes then 2 times through with no rest to finish up.
2 Likes
7-18
Push Ups, 1 side Higher x 3 sets each way x 10
DB Bent Rows x 5 sets of 10 reps
Side Lying Leg Lift with Rotation x 8
DeadBug x 10
3 pairs
Lunge x 4 x 10
Kiddo played around on the splash pad while I was moving through this. That was sort of cool. Uncooly the outside world felt hot, humid and full of bugs today.
3 Likes
7-20
Chop Wood x 20
Forward Sled Drag x 25 yards
Backwards sled Drag x 25 yards
Repeat for 25 minutes
Rugged and manly.
4 Likes
7-21
Straight Arm Band Pushdown x 5 x 10 reps
1 Leg Stiff Deadlift x 5 x 6 reps
Band Shoulder/Rotator x 8
Band Shoulder Extension x 15
3 pairs
1 Arm Arnold Press Standing x 5 x 10 reps
1 Arm Shrug x 3 x 10 reps
Really nice weather for exercising today. Beers now some greens now. Steaks for dinner later. Maybe a movie some time after that. Big Friday!
2 Likes
FINALLY got the over-night heart rate below 50 (46) last night. Looking back, it’s been 4-5 weeks since I started jumping rope and swinging kettlebells with that goal in the back of my mind.
That seems about typical. PHA-style steady lifting (3x per week), more intense metabolic circuits (1x per week) and now medium intensity intervals (2x per week) have all gotten me to the same HR in about the same time-frame.
2 Likes
Worlds Collide!
1 Like
7-23
Jump Rope x 30
HR back to 125 x 5 rounds
Jump Rope x 60
HR back to 125 x 4 rounds
Jump Rope x 90
HR to 125 x 3 rounds
Jump Rope x 60
HR to 125 x 3 rounds
Jump Rope x 30
HR to 125 x 5 rounds
27 minutes.
2 Likes
7-24
Dive Bomber Pushup x 10 x 3 sets
Offset Pushups x 10 x 3 sets each arm
DB Bent Row x 10 x 5 sets
Side Lying Leg Raise x 10
DeadBug x 12
3 pairs
Lunge x 8 x 4 sets
Holy shit lunges felt bad today. It seems like all legs moves have a quick expiration date since my mid/late 30s. I’m looking forward to doing something new next week.
2 Likes
7-26
KB Swing x 10
Upper Body Sled Drag x 25 yards down
Upper Body Sled Drag, different style x 25 yards back
28 minutes
Low Row Drag/ Incline Press Drag
Curl Drag/Overhead Tri Extension Drag
Side Delt Raise Drag/High Row Drag
Worked up a good sweat.
3 Likes
That’s interesting. So it’s like a constant-tension vibrating isometric?