Week 9, Day 6
Duration: 30 minutes
A1: PISTOL SQUATS
x10
x10
x10
x10
A2: GHD
x12
x12
x11
x11
SQUATS ON TOES
95 x 20 then x20 bodyweight
LANDMINE AB TWIST
20 x 20
20 x 20
GRIP WORK, about 5 minutes
Bodyweight: 164
Week 10, Day 1
Duration: 51 minutes
A1: FRONT SQUAT
95 x 5
135 x 5
185 x 3
225 x 3
250 x 1
275 x 1
300 x 1
275 x 3
A2: MULTI GRIP PULL-UPS
x6
x6
x6
x6
x6
x6
x6
x6
B1: CLOSE GRIP BENCH PRESS, paused
95 x 5
135 x 5
160 x 5
185 x 3
205 x 3
225 x 2
225 x 2
B2: FACEPULLS, various angles
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
BB CURL
3 sets x 10-20 reps
WALKING LUNGES
400 meters
Bodyweight: 164 lbs
Flew through this to hang out with family. My days of training are very quick with very little rest. It takes about 10-15 minutes to do my squats and whatever exercise I pair with it. I take just enough time to change weights, maybe grab a sip of water and then hit the next set. I have found that I love the effect training has on my life, body and mental state-- however, I would rather be spending time with my family. So, I am usually flying through my workout as quickly as possible. I do my training whenever I have a window, so some days it is first thing in the morning, some days it is while something is in the oven cooking, or maybe I have 20 minutes free to hit some squats and the GHD-- each day is different. I have been doing this daily training for that reason, it doesnāt matter what I do from day to day, or how I perform, because my frequency is so high. I just do what I can and take none of it seriously. If it feels good and I have time, I push it, if I am short on time or I donāt feel like doing it-- I just do the minimum or whatever. It is a wonderful way to train if you keep everything in balance, know how to back off and not take it too serious.
My walking lunges are coming along. I had this goal of doing them for a 1/2 mile (800 meters), 4 days per week. Current at 400m. I would like to get back to running as well, but these distance walking lunges are an amazing way to train a lot of energy systems, muscles and goals. Plus, the biggest reason I am doing them is to avoid muscular imbalance and injury. I have been doing squats 6 days per week now for 10 weeks. My knees and hips feel fantastic. Pretty pumped this has been working out so far because I love training like this. No stupid percentages or any thought really-- I just get in there and start lifting.
Week 10, Day 2
Duration: 74 minutes
A1: SQUAT, high-bar
45 x 10
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3
315 x 1
340 x 1
315 x 3
A2: TOES-2-BAR, slow & controlled
x2
x2
x2
x2
x2
x2
x2
x2
x2
DEADLIFT
350 x 3
350 x 3
350 x 3
STANDING OVERHEAD PRESS
100 x 10
110 x 8
120 x 6
DB ROW
95 x 11
95 x 11
95 x 11
1.5 MILE RUN
8:20 minute/mile pace
Bodyweight today was 164 lb
Week 10, Day 3
Duration: 26 minutes
FRONT SQUAT
45 x 10
95 x 5
135 x 5
185 x 3
A1: GHD
x12
x12
x12
x12
A2: AB WHEEL
x20
x20
x20
x20
B1: DB LATERAL RAISES
2 sets x 10 reps
B2: FRONT RAISES, w/ plate
2 sets x 10 reps
GRIP WORK, 5 minutes of stuff
Bodyweight: 164 lbs
Week 10, Day 4
Duration: 53 minutes
A1: SQUAT
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3
275 x 3
300 x 1
325 x 1
A2: HANGING KNEE RAISE
x6
x6
x6
x6
x6
x6
x6
x6
B1: CLOSE GRIP BENCH PRESS, paused
95 x 5
135 x 5
185 x 3
205 x 4
203 x 3
B2: WIDE GRIP CABLE ROW
115 x 11
115 x 11
115 x 11
115 x 11
115 x 11
115 x 11
DIPS
10 reps EMOM for 8 minutes w/ 25 lbs vest
DB CURLS
2 sets x 15-20 reps
WALKING LUNGES
200 meters
Bodyweight: 164 lbs
Still training, still doing my thing. I have been training at home for 4 years now and that has been one of the best decisions i have ever made. I rarely buy new equipment, rather-- everything is done with bodyweight, a barbell, some light dumbbells, and kettlebells. I even sold a few of my speciality bars because I never used themā¦
One thing I have done for the last 7 months is Tom Morrisonās Simplistic Mobility Method and some other various exercises that have drastically improved my hip, shoulder and thoracic spine health. I still have a ways to go until I shore up some imbalances I developed over the years, but I am feeling better as the months go on.
I turn 40 years old this month. CRAZY! I have been training my whole life. I have been doing heavy squats and deadlifts for almost 25 years straight now. Joints are still doing great. Training, as I probably mentioned before, is all about feeling good and moving well now-a-days. However, still training with moderately heavy weights.
Peace be with you. Training is for improving your life.
1 Like
Bodyweight this week: ~159lbs
Week 8, Day 1
ā Simplistic Mobility Method and Shoulder Mobility, 25 minutes
A1: SSB SQUAT
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
A2: GHD EXTENSIONS
40 x 8
40 x 8
40 x 8
40 x 8
40 x 8
BENCH PRESS
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
BB ROW
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
Some curls and tricep work
ā3 MILE RUN
WEEK 8, DAY 2
ā Simplistic Mobility Method and Shoulder Mobility, 25 minutes
ā 4 MILE RUN
WEEK 8, DAY 3
ā Simplistic Mobility Method and Shoulder Mobility, 25 minutes
DEADLIFT
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
BEHIND THE NECK BARBELL PRESS
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
WEIGHTED PULL-UPS
+60 x 3
+60 x 3
+60 x 3
+60 x 3
+60 x 3
LU RAISES
3 sets x 10 reps
Some GRIP WORK
ā 4 MILE RUN
Week 8, DAY 4
ā Simplistic Mobility Method and Shoulder Mobility, 25 minutes
ā 3 MILE RUN
WEEK 8, DAY 5
ā Simplistic Mobility Method and Shoulder Mobility, 25 minutes
A1: SSB BULGARIAN SPLIT SQUAT
125 x 8
145 x 8
165 x 8
A2: SINGLE LEG DEADLIFT (w/ kettlebell)
53 x 8
53 x 8
53 x 8
A3: HANDSTAND PUSH-UPS
+20 x 12
+20 x 12
+20 x 12
A4: MUSCLE UPS
x5
x5
x5
Some bicep and tricep work.
WEEK 8, Day 6
ā Simplistic Mobility Method and Shoulder Mobility, 25 minutes
ā 9 MILE RUN