5/28/23
100 16Kg alternating KB swings
3x 10, 10, 5 16 Kg KB cleans
Hydrocore side to side swings (60 I think)
Hydrocore clean and squat x20
Edit: Video with mediocre editing skills
Not videod
50 red band pull aparts
2x15 orange + red band pull aparts
5/30/23
1 hour rock climbing
5/31/23
Converging Ring Push Ups (thanks to todays article for inspo) 3 x 8, 8, 8
Hangboard pull-ups 3x 7, 5, 5
16 kg Kettlebell cleans 3x 8, 8, 8 (no rest except switching arms)
Hydrocore side to side swings x 70
Gray band one arm rows with Fat Gripz 2 x 12, 12
Quick workout since I have a dinner thing to get too.
37 minutes treadmill hike.
6/3/23
40 minutes treadmill
Some Hangboard training (for climbing)
Possible rock climbing in a little bit.
6/4/23
Didn’t get to go climbing yesterday but my kiddos did. My oldest daughter is asking now if she can join the climbing team (yay!).
Kettlebell swings 26Kg 3 x 30, 30, 30
Chest Flyes Orange + red band 3 x 15, 15, 15
Hangboard pull-ups 3 x 6, 6, 5
16kg Kettlebell cleans 3 x 8, 8, 8 each arm
Ring Dips 3 x 9, 9, 9
Hangboard Training
Notes:
Getting a bit stronger at the ring dips. One more rep per set than last time. Still keeping my toes on the floor for these, but very little weight on them.
Kettlebell cleans are also getting easier. Did the above with no breaks, one arm resting while the other worked.
6/5/23
1 hour rock climbing
1 hour yard work.
6/6/23
50 minutes treadmill with 30 at 10% incline.
6/7/23
45 minutes treadmill at 10 degree incline.
6/8/23
50 red band pull aparts
Hangboard pull-ups 3x 7, 6, 6
KB single arm cleans 26kg 3x 3, 3, 3
Hydrocore side to side swings x 60
Ring Dips 3x 9, 9, 9
16kg KB alternating swings 2x 40, 40
Hangboard training (for climbing grip) various grips about 5 minutes.
6/9/23
Morning bike ride
Unfortunately I only have a big box store mountain bike that weighs almost 40 lbs. it’s a POS and I should have save for an entry level “bike shop” bike.
I am rethinking where I want my fitness to go from here and I am leaning towards doing something completely different from past training. I really want to start to put an emphasis on endurance and cardiovascular health. I have spent most of my lifting time on inducing hypertrophy. That’s a lot of fun and I like the pump about as much as Arnold. Trying to be objective here though.
I know I am not in as bad of condition as most 280lb guys, but there is a lot of research that correlates size to earlier death independently of muscle (don’t know how biased the research I saw was).
As I have a couple of health challenges (diabetes, mainly), I think it’s prudent to start really focusing on longevity. I will never be a “small” guy - at my most lean at the tender age of 19 I was still 255 ( and I have more muscle on my frame now).
The kettlebells, rings, bands, etc will all stay and become the primary strength driver. Biking/walking for endurance and cardiovascular fitness. Climbing will be in there too as my gym membership there is dirt cheap after having my kiddos signed up.
I’m not afraid of dying, but I am afraid of being alive and unable to do anything.
Also, I applied to be an adjunct professor (part time) at the local community college teaching math and entry level engineering.
Nice! This is a sentiment I share, and you’ve worded it very eloquently.
Congrats! That’ll be a wild ride.
Absolutely love this statement.
As for the endurance goals, might I suggest picking a race to train for? Whatever intrigues you. I did triathlons for most of a decade. With that came many years of specific training and bulletproof cardio. I am naturally a competitive person (YMMV) so I always loved having races on the calendar. There are on and off pavement tris, MTB races, adventure racing, so many options!
There is the 2024 Tour de Cure in Orlando in March of next year. Probably a good timeframe to build a strong base. They offer rides from 10 to 100 miles and I would probably shoot for the 50 or 63 mile one.
Issue is going to be finding time to do long rides with the kiddos around. A 50 mile ride at my current pace is >4 hours.
6/10/23
37 minutes easy treadmill.
6/11/23
Fasted workout
50 red band pull aparts
Hangboard pull-ups 3x 7, 6, 5
Gray band one arm rows with fat grips 2x 12, 10
Hydrocore side to side swings 1x100
Hydrocore clean and squat 2 x 20, 20
Kettlebell Swings 26kg 1x 50
Hangboard Training ~5 minutes
If you upgrade that POS bike for a lighter model that time will decrease substantially. You’re not slow, your bike is SLOW. I’ve been there too, it’s amazing what a good bike will do you for ya!
I test rode a Specialized Allez (base model) at the bike shop last week. Just going around the parking lot was so much faster (most likely due to almost half the weight and 1.25” tires vs the 2.3” on my MTB).
Going to try out the Trek Dolmane this week too.
Awesome! I just switched from a heavy @ss, 28" tire mountain bike to a significantly lighter, newer model, 26" tire bike and damn, I got fast! lol.
I’m a Trek girl, I’ve ridden Treks since high school. Let me know how your test ride goes this week!
Funny enough I just applied for an engineering job at Trek (their headquarters is in Waterloo, WI not far from where I grew up).
I had a base level Trek MTB for awhile but never rode it so sold it after college.
