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.
Clearly a Motor Day
Only completed 4 rounds in that time. Used 12kg KBs instead of 24kg.
Muscle #1
I managed to get this done at āworkā during my eight hour shift of playing police officer again.
WARM UP
PART A - 3 SETS OF EACH
(EMOM style every 90 seconds)
PART B - 3 ROUNDS EMOM
*Front Foot Elevated Split Squat Right Leg
No training today. Mondays have become chiropractor days. Dry needling seems to be helping so Iāll keep at it. Today was the third Monday in a row that Iāve received treatment.
Back to work tomorrow with a āMotorā workout.
Motor Day
Nice little warm-up, then:
5 Rounds (supposed to be every 5:00 but I couldnāt keep up)
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, Iām sore in my upper and lower body. Something from Sundayās session smoked my rear delts. I love it, but didnāt expect it. I think it was my experimental L-sits.
All-in-all the 5 rounds took me 28:04.
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
It turns out that each day has a muscle or motor option that targets similar muscles and movements. I looked at todayās workout, tomorrowās, and then yesterdayās. I liked yesterdayās the best even though it contained a hip hinge movement.
They call this a āVO2 Max Priorityā workout.
8 Rounds
Each round is 2 minutes and I completed the following:
*15 calorie bike
I can definitely say that sucked. I did this fasted. Actually, most of my training is done fasted these days even if itās at 4pm. Some days Iāll have protein shakes, but not today. If Iād had anything in my stomach, I probably wouldāve lost it. I was burping up acidic water and pre-workout on the bike with nowhere to spit it.
Iām starting to see how CrossFit athletes look like such bad asses. Itās because they are. This training is no joke. The 15 calorie bike sprints took about 45 seconds and they started hurting around 25 sec. Itās a good thing there are handles so I can move it with my arms.
Weight Check-In
Iām 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 itās just because I have no glycogen in the muscles?
This was the easiest workout Iāve 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
Iāve 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 donāt know what Iām going to do this week with training. Iām going to the chiro tomorrow right after work and donāt want to train after that. We have parent-teacher conferences Tuesday and Wednesday so Iāll be at work til approximately 7 each night. I know I could get up super early and go before work, but thatās unlikely. Iāll figure something out.
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
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 Iām pretty sure is what CrossFit uses (at least at first) and the Assault Rower. Iām 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 donāt really know what to make of that (and the bike difference). Do I opt for the hardest or easiest version of each?
School was canceled so I was able to go work out before āvirtual parent teacher conferencesā.
Bench Press
Work up to a 3RM
235 x 3
Iām not going to lie; this was a shock. I donāt know if this is a result of not lifting enough, losing 10 lbs rather quickly, a or a combination. Regardless of the cause, I donāt like it. On the plus side, Iām learning as I go through this program.
Circuit
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.)
Did split squats instead of squats. Iām trying to spare my back but itās still sore. Guess I need to switch to DBs.
Had to work my part-time job, so no conditioning today.
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
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.
I donāt feel like Iāve done much chest work so I added this.
MACHINE CHEST PRESS
170 x 10, 8
130 x 10 w/ slow eccentric
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
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
Iām all out of order. I did todayās workout yesterday in this session was scheduled for Wednesday. Tomorrowās 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. Iām 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 donāt have to worry about it for another 2 weeks.