Just. Don't. Suck. Vol. 2

2.1.25 Muscle & Motor Day 1 (M&M from this point forward)

Clearly a Motor Day

Only completed 4 rounds in that time. Used 12kg KBs instead of 24kg.

4 Likes

2.2.25 M&M Day 2

Muscle #1

I managed to get this done at ā€œworkā€ during my eight hour shift of playing police officer again.

WARM UP

PART A - 3 SETS OF EACH
(EMOM style every 90 seconds)

  • Squat x 10
  • Leg Curl x 10
  • DB Row Right Arm x 10
  • DB Row Left Arm x 10

PART B - 3 ROUNDS EMOM
*Front Foot Elevated Split Squat Right Leg

  • Front Foot Elevated Split Squat Left Leg
  • Cable Row x 8
  • L Sit Holds 10 sec on, 5 sec off, 10 sec on (had to scale because these suck)
3 Likes

2.3.25

No training today. Mondays have become chiropractor days. Dry needling seems to be helping so Iā€™ll keep at it. Today was the third Monday in a row that Iā€™ve received treatment.

Back to work tomorrow with a ā€œMotorā€ workout.

2 Likes

2.4.25 M&M Day 3

Motor Day
Nice little warm-up, then:

5 Rounds (supposed to be every 5:00 but I couldnā€™t keep up)

  • Row or bike erg 40 cals
  • 15 DB Push Press (did strict press instead)
  • 12 Mountain Climber Pull-Ups (did regular chin-ups instead)

Okay - I suck. I partly blame the gym layout and available equipment for not making the time. I got back to the rower for round two at like 5:16. I used the rower for rounds 1, 2, and 4. I played with a bike ergometer for rounds 3 and 5, but only did 30 calories. It was painfully slow and 30 calories took me about the same time as 40 on the rower.

As usual, Iā€™m sore in my upper and lower body. Something from Sundayā€™s session smoked my rear delts. I love it, but didnā€™t expect it. I think it was my experimental L-sits.

All-in-all the 5 rounds took me 28:04.

3 Likes

2.5.25

Warm Up
Row 90 sec
Bike 90 sec
Bike 90 sec again
The gym has a new fan bike made by Hammer Strength. I felt like it burned calories faster than the Assault Fitness bike. I rode both of them at 52-53 rmp for 90 seconds and it turns out I was correct. I hit like 20 calories on the Hammer Strength bike and about 14 on the Assault bike. Hmmmā€¦

Deadlift
E2MOM for 6 sets
Deadlift 5 reps (was supposed to be 3-4. Oops)
225, 245, 265, 285, 305, 305
Testing the lower back. I could feel it, but it held up.

Hinge + Full Body Circuit
Start every 90 seconds and go through three rounds of each

  • DB Death March x 12 steps
  • Tempo Push-ups x 13, 12, 12 (1111 tempo)
  • Hip Thrust x 12
  • Banded Palloff Press Hold for 30 sec
3 Likes

2.6.25 Motor Day

It turns out that each day has a muscle or motor option that targets similar muscles and movements. I looked at todayā€™s workout, tomorrowā€™s, and then yesterdayā€™s. I liked yesterdayā€™s the best even though it contained a hip hinge movement.

They call this a ā€˜VO2 Max Priorityā€™ workout.

8 Rounds
Each round is 2 minutes and I completed the following:
*15 calorie bike

  • 12 heavy KB swings (I used two 35lb KBs)
  • DB Step-Up and Over until the 2 minutes is up
    Rest 3 minutes, Repeat for 8 total rounds.*

I can definitely say that sucked. I did this fasted. Actually, most of my training is done fasted these days even if itā€™s at 4pm. Some days Iā€™ll have protein shakes, but not today. If Iā€™d had anything in my stomach, I probably wouldā€™ve lost it. I was burping up acidic water and pre-workout on the bike with nowhere to spit it.

Iā€™m starting to see how CrossFit athletes look like such bad asses. Itā€™s because they are. This training is no joke. The 15 calorie bike sprints took about 45 seconds and they started hurting around 25 sec. Itā€™s a good thing there are handles so I can move it with my arms.

Weight Check-In
Iā€™m depleted as all get out, but weighed 227 yesterday morning and 225 this morning. My flabs are looking better. Muscularity not what it once was at this weight. Who knows, maybe itā€™s just because I have no glycogen in the muscles? :crossed_fingers:

6 Likes

2.7.25 M&M Day 6

This was the easiest workout Iā€™ve had since starting this adventure.

OHP
6 sets of 5 with 22x4 tempo
(2 sec eccentric, 2 sec pause at bottom, 4 sec hold at top)

65, 75, 85, 85, 85

E1.5MOM Circuit - 3 Rounds

  • DB Incline x 11, 10, 9
  • Horse Stance Hold x 60 sec
  • Bear Crawl Barbell Rollout Iso Hold x 45 sec
  • Side Plank x 30 sec
5 Likes

2.9.25 M&M Day 7/8

Iā€™ve been told that some people like to do the Muscle workout and then half the Motor workout on the same day. I was tired all around yesterday so I slacked off. I decided to do the Muscle workout and half the Motor workout today and I think I liked it. I donā€™t know what Iā€™m going to do this week with training. Iā€™m going to the chiro tomorrow right after work and donā€™t want to train after that. We have parent-teacher conferences Tuesday and Wednesday so Iā€™ll be at work til approximately 7 each night. I know I could get up super early and go before work, but thatā€™s unlikely. Iā€™ll figure something out.

Muscle Part

Part A - 3 Rounds
Pull-Ups
BW x 3 - 6 sec ecc, 2 sec hold at bottom
rest 15 sec
Lat Pull-Down
120 x 15

Part B: 3 Rounds
Incline DB Row
55 x 8 w/ 2 sec eccentric
rest 30 sec
Bent-Over Rev Fly
15 x 10 w/ 2 sec eccentric
rest 30 sec
Cossack Squat
BW x 10 each side

Motor Part

  • This is half of what was on the workout (same amount of rounds, less time/reps).
  • Supposed to be 5 rounds going every 3 minutes. Didnā€™t make it so it became a 5 Rounds For Time workout instead.

Row
30 calories
took about 2:00 to 2:10 each round
Burpees
6 each round

Time to Complete: 16:30

I also played around on the Concept 2 rower which Iā€™m pretty sure is what CrossFit uses (at least at first) and the Assault Rower. Iā€™m fairly certain the Concept 2 is slightly easier. I was absolutely gassed but seemed to finish slightly faster than I did on the Assault brand version. I donā€™t really know what to make of that (and the bike difference). Do I opt for the hardest or easiest version of each?

5 Likes

2.12.25 M&M Day 9?

School was canceled so I was able to go work out before ā€œvirtual parent teacher conferencesā€.

Bench Press
Work up to a 3RM
235 x 3
Iā€™m not going to lie; this was a shock. I donā€™t know if this is a result of not lifting enough, losing 10 lbs rather quickly, a or a combination. Regardless of the cause, I donā€™t like it. On the plus side, Iā€™m learning as I go through this program.

Circuit

  • DB Bench: 8-10 3030 tempo while pressing the dumbbells together in the middle
  • Rev Hyper Iso Hold 30-45 secs
  • Leg Raise x 10 3030 tempo (the tempo on these sucks)

Moved on to 40% of the Motor workout

EMOM for 12 Min
(The workout calls for 32 minutes so I planned to do 16. I failed.)

  • Bike 12 calories
  • Burpee box jump over x 9 (turned into box step overs real quick)
  • Row 12 calories
  • 12 hanging knee raises
    Made it 12 minutes (3 rounds through) and quit. I was behind the pace on everything and caught up on knee raises. I ate breakfast (scrambled eggs, sausage patties, hashbrowns) at 10:30am. I finished this at 3:30pm and was on the verge of puking up said breakfast. Note to self: keep training fasted.
5 Likes

2.13.25 M&M Day 10

This felt more like Motor than Muscle.

2 Likes

2.14.25 M&M Day 11


Did split squats instead of squats. Iā€™m trying to spare my back but itā€™s still sore. Guess I need to switch to DBs.

2 Likes

2.16.25 M&M Day 12

Had to work my part-time job, so no conditioning today.

Part A

UNDERHAND ROW
135 x 3 x 3 sets
3-5 sec eccentric
rest 15 sec
STRAIGHT ARM BAND PUSH DOWN
3 x 20 w/ 2020 tempo

Part B

EMOM for 3 Rounds of Each Exercise
WAITER WALK
60 lbs for 20-25 seconds
INVERTED ROW
BW x 8
COPENHAGEN PLANK
30 sec per side; put knee on bench to make it a bit easier and more tolerable.

Extra Work

I donā€™t feel like Iā€™ve done much chest work so I added this.
MACHINE CHEST PRESS
170 x 10, 8
130 x 10 w/ slow eccentric

2 Likes

2.17.25 M&M Day 13

Part A

3 Rounds, Rest 60 sec between exercises
FRONT SQUAT
115, 125, 135 x 4 with 3200 tempo

PUSH-UP PLANK
60 sec

CHIN-UPS
8

REV LUNGE WITH KB FRONT RACK HOLD
50 x 8 ea

REV DB FLY
15 x 15

Conditioning

2 Rounds, 5 minutes each round

20" BOX JUMP
15
THRUSTERS
Round 1: 75 x 9+6 (supposed to be 15)
Round 2: 30 lb DBs 10+5

BIKE
15 calories

Iā€™m all out of order. I did todayā€™s workout yesterday in this session was scheduled for Wednesday. Tomorrowā€™s session is bench and I should have done that session today but I wanted to do legs instead. I have an appointment to get my hormones and all the things checked and it was supposed to be Thursday morning. Iā€™m not supposed to complete any strenuous workouts 2 days prior. I thought it would be good to have my last full effort workout be legs, but they just called to reschedule because we have bad weather moving in and everyone is taking off work at the clinic. So now I donā€™t have to worry about it for another 2 weeks.

1 Like