@cdmac24, I’m not committed to any one thing yet (hence challenge), but I can’t help but think about modifying the HIIB stuff to an every other day or three day a week program. It’s kind of nice to train every other day. I feel fresh, and it allows some flexibility in the week.
I know you said you’d make the program’s schedule work, but do you have a preference?
To be honest, I’m in for 3 days a week only right now as I’m just getting back…
BUT, I already feel the “call of the wild” as it were. Despite being sore AF after the last 2 workouts (Killer DOMs in my legs), I was jonesing to hit the gym yesterday.
Once I get rolling I like at least 4 days a week training plus maybe some accessory/conditioning work on “off” days.
Final thought - I can do every other day. I can do M/W/F/Sun. I can do T/Th/S.
I’m less excited about variation from week to week as trying to coordinate schedule with wife is hard to bounce around days each week.<— that being said, our schedules are all jacked up right now because of her work schedule so not sure I am fully committed to any specific days of the week.
Right now I’m just committed to do the 30 Days of DBs until someone of higher rank tells me to do something different =)
I’ve had the urge to do something every day since my surgery. I’m in an office and there’s a gym across the hall from me. I can work out on the clock so I’ve been taking advantage of it. I’m also sitting on my rear all day so I like to move around a bit.
I’ve been lifting MWF or every other day while throwing in light cardio and abs on the off days.
I’m hopeful we can at least train the same number of days in a week so we can kind of stay together on the program. The actual days of the week don’t matter much to me.
Yeah, we need to have a call before we hit the “launch” button on this training/challenge so we can get on the same page. I’m still trying to sort out my nutrition plan (gain vs cut), TRT protocol, and getting back into a schedule so a lot going on to sort out on my end. I’ve been doing all kinds of research on all things from pharma to training to nutrition (TRT and blasts, HIIB, carb cycling, etc.). I’m in information overload at the minute.
That’s why I liked the 5-3-1 so much when I ran it before. It kept things simple, I ate to gain, and just went PR hunting each session.
I think my goals are different now… more accurately, I don’t know if I really know what my goals are… Ha!
Well, there’s your first task! Figure that out first. Following the program will actually be easy. Each day is written out. Just read it and execute.
Yeah, that’s what I’m doing now with the 30 Days… just putting it in my notebook and hitting the gym. A little research into technique/form on some of the exercises I haven’t performed or ones I have’t done since a stint with CrossFit.
You have to call what you intend to do before starting, I’m looking forward to see you do one program for several month… you did SGSS so you’re able to do it.
It’s pretty much impossible for me to stick to a plan when I don’t have a goal. I haven’t had a solid goal for almost a year now and my training has suffered. I’m looking forward to being healthy and being able to train full speed again. I’m not sure if that’ll be next month, but I’ll be closer than I am now.
I can deal with pain as long as I know that my surgical repairs are set and won’t come loose. My biggest fear is to tear something loose and have to start all over.
I’m losing my motivation and focus. I’m running out of patience for this recovery. I’m just trying to hang on a bit longer. If I were to say I had a goal then it would be maintenance - just hold on to what muscle I have until I can train with a purpose again.
WARM UP
5 min on the Precor AMT, Level 5, 0.56 miles
PART 1 - 3 ROUNDS
DB INCLINE
50 x 10 (20 lbs with the right arm!)
Had to use a close grip which I hate but it was the only pain free movement for my right arm. I didn’t think it would do me any good to do close grip with the right arm while trying to do my regular movement pattern with my left arm. That’d be like patting your head and rubbing your stomach at the same time.
INCLINE DB ROW
50 x 10 (20 lbs with the right arm)
12" STEP UP
50 x 10 ea
PART 2 - 3 ROUNDS
DB OHP
35 x 10
40 x 10
45 x 10
Tried this with my right arm @ 15 lbs. OHP is still a no-go for the bad arm. Too bad.
SA PULL DOWN
70 x 10 / 30 x 15 w/ right
80 x 10 / 30 x 15 w/ right
90 x 10 / 30 x 15 w/ right
AIRDYNE BIKE
1 minute
STANDING CABLE FLY
30 x 20 x 2 sets w/ both arms
LAT CABLE RAISE
10 x 15 x 2 sets w/ both arms
Finished with some PT stuff including curls and press downs with my right arm. Didn’t do any of that for my left arm, though. This was a pretty weak workout, but whatever. I burned calories. I guess that was the goal.
You could do
Monday - push/pull chest focus
Wedneday - lower body
Friday - push/pull shoulder focus
Odd weeks squat/lunge focus
Even weeks hinge focus for lower
He’ll you could even combine 5/3/1 and HIIB style
I’ve considered two options I think fit both systems
Just to throw a spanner in your works lol
My kind of cardio right there!!!
EDIT: I just saw @kleinhound’s post and I low key think he’s trying to kill us
Dammit, @kleinhound, you’re not helping! I want to try the HIIB stuff, I’m just not a huge fan of his schedule. I plan to start with the 30 Days of DB’s and he does 4 days on, 1 off, then switches to 3 days on, 1 off until the final week and then does something different again.
I typically train certain days of the week because it fits my work and life schedule. If I were to train Mon, Wed, Fri then I’d be doing two of the workouts on my days off. If/when I get my new gig on the Community Policing unit then my days off will be Sat, Sun, Mon so I could do Sat, Mon, Wed training and only have to force one workout a week on a work day.
I’m a little more free to train now because I can train during my work day.
Woke at 211.2 lbs. Good to see the quick recovery. I hate it when one or two days of eating requires a week or more to recover.
PT this morning. It’s supposed to be a cardio and abs day but I’ll be late to work because of PT. I have a meeting at 1:30 that will take a good chunk of my afternoon. I’m not sure when I’ll get to work out. I feel obligated to be at my desk for part of the day.
STATIONARY BIKE
20 min 2:1 interval, L10/20, 5.94 miles
I did this while responding in the stupid calisthenics thread. This is 0.4 miles further than any other 20 minute session on the bike. Hmmm.
AB ROLLER
60 x 12 x 2 sets
MACHINE BACK EXTENSION
190 x 12 x 2 sets
MACHINE CRUNCH
125 x 15
140 x 15
ROWER
500 meters in 1:54 @ L7. I tried that challenge again…and failed.
I’ll have to give this a go and see if I can break 3:00
What’s your long term goal with lifting? What stops you from jacking it in and giving in to the pizza and donuts?
I’d love to try this but my stupid tower doesn’t track distance of all things.
How’s your rowing technique?
Woke at 209.6 lbs. Winning!
It’s not terrible but I guess you’d burn out at the 1 minute mark. 
Long term is mostly physique oriented. I want to be that jacked 60 year old. It only took me 15 years of training to finally admit that the big three are arbitrary standards. I’d still like to bench 3 plates, but there’s really no good reason to do that. Repping the 100 lb DB’s would be equally useful.
In regards to the food choices, I probably have a bit of a psychological problem 
. I see all the lazy, large Americans and it bothers me. I actually let myself have emotional responses to the sight of them. I shouldn’t. I shouldn’t care one bit about others, but the reactions are there. I just couldn’t let myself become another average American. I kind of equate it with laziness or lack of discipline. I know that’s not always the case; there are a lot of emotional factors at play, but I believe we’re still in control.
I tend to crave alcohol when I have a bad day. If I always went home and tied one on then I’d become an alcoholic. Most people agree that’s bad. For some reason, we overlook it with food. If I went home and crushed a tub of cookie dough ice cream and gained 40 lbs of flab in a year then no one would care.
I just can’t let myself go down that path.
Probably awful. I think I’ve seen some videos around here on that - something about not pulling with your hip flexors to reset. I tried not to do that and tried to use my abs. It wasn’t bad, but I’m sure there’s room for improvement.
What does that jacked 60 year old look like? What did he look like at 35? 40? 45? What does the rest of his life look like?
In the spirit of calling out, your goals seem to be very much “Not this”.
Man, you hit the nail on the head of the thoughts that I just couldn’t put into as concise a summation as this.
I look around at the gym and think, “MY PEEEEEOPLE!!!”
The general population is getting more and more obese and it’s hard to stomach.
God blessed me with great genetics/high metabolism but I have a tendency to eat like crap if not paying close attention (Pizza and Dr. Pepper are the worst). Without the high metabolism I’d be a 5’8" 250+ dude I think.
Yeah, don’t do that… it’s a one way street to HELL. Just come on here and rant until you get it out of your system. I look at this forum as my psychotherapy and comedic interlude at times.
