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 āworkā 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 Iāll keep at it. Today was the third Monday in a row that Iāve received treatment.
Back to work tomorrow with a āMotorā 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 couldnāt 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, 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.
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 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
- 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 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? 
6 Likes
2.7.25 M&M Day 6
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
- 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
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.
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. Didnāt 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 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?
5 Likes
2.12.25 M&M Day 9?
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
- 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
2.14.25 M&M Day 11
Did split squats instead of squats. Iām trying to spare my back but itās 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 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 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
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.
3 Likes
2.19.25 M&M Day 14
Just did a motor session today. Took my 11 year old and 8 year old with me and made them rotate through on the bike and rower.
8 Rounds Starting Every 4:00
Row 12 calories
Bike until the clock hits 1:30
Rest 2:30
Took the kids to the indoor pool for about an hour after this. I enjoyed some time in the jacuzzi while they swam.
School has been canceled again tomorrow, but staff has to come in for the day. They did that a few weeks ago and it was stupid, but it looks like we get most of the day to ourselves including a long lunch. I could use some time to get my stuff together now that the students have been out of school for over a week (they were out Thursday for parent-teacher conferences and Friday while we had in-service).
2 Likes
2.20.25 M&M Day 15
Did someone say destroy your shoulders?
Part A
Bench
165 x 3
185 x 3
205 x 3
225 x 3
235 x 2
Superset With:
Barbell Rollout
95 x 8 x 5 sets
Part B
4 Rounds, 30 sec rest between exercises
DB OHP
45s x 8, 8, 7, 7
Nose to Wall Handstand Hold
30 sec
SL Glute Bridge
45 x 6 ea all sets
Bottoms Up KB Waiter Walk
25 lbs x 100 feet
Had to turn every 25 feet and Iām pretty sure that made this harder.
3 Likes
2.21.25 M&M Day 16
This was funā¦
Finished 3 rounds + 230 meters on part one.
Finished 3 rounds + the bike + 4 to wall ball on the second part.
3 Likes
2.23.25 M&M Day 17 (Week 4 Day 1)
Part A
BENCH PRESS
8 sets of 1
225 for 2 sets
235 for 2 sets
245 for 2 sets
250 for 2 sets because Iām an idiot and added 5 lbs to the left side but not the right
Part B
3 Likes
2.26.25 M&M Day 18
Part A
Squat
255 x 2, 2, 2, 2
225 x 3, 3, 3
Part B
Missed Monday and Tuesday. Had to meet a plumber at home after and to get another quote to replace most of our sewer line. Missed yesterday due to my second job. Chief sent us an announcement about a training opportunity and said heād cover the cost. Hard to say no for two reasons. 1) I know heās trying to build a high quality department and offer us the best opportunities. 2) I had no good reason to say no. But I ended up having fun. I got to see some of my old co-workers from my former agency. I have no reason to miss another workout this week.
3 Likes
2.27.25 M&M Day 19
Motor Session
I cannot keep up with people who are going to compete. I cut everything in half and completed it in 21:41.
1 Like
2.28.25 M&M Day 20
I guess this finishes week 4.
Part A
Deadlift
315 x 2 x 2
335 x 2 x 2
355 x 2 x 2
Back is stiff today (3.1.25) but I guess itās still uninjured.
Part B
3 Rounds E1.5MOM
- Hip Thrust x 45 seconds
- Long Lunge Stretch x 30 sec each side
- KB Squat x 45 seconds
- Front Leaning Rest on Rings x 60 seconds
(donāt have rings, but the gym has something similar to TRX straps with a single bar instead of individual handles)
Well, I think thatās a wrap for the Muscle and Motor program. I canceled my auto-renewal so I wonāt be getting any more workouts. They actually gave me a fifth week. I guess the 7 day trial is truly free and then they add a month if you donāt cancel. I feel like the program is more motor than muscle. The second part of muscle day is decent, but I feel like itās lacking for muscular development. I guess itās on to the next adventure.
Hereās the next program idea:
Tier Three Tacticalās 8 Week Crossfit Bodybuilding Program
Hereās a snapshot of the first week (they provided it for free):
I have this program and then part two that contains two more 8 week cycles. I guess that means I have nearly half a year of programming. Iāve also gone back and saved Invictusā free Performance and Fitness workouts for every day of January and February. I could sign up for $30 a month to get the workouts a week in advance, but itās free if you just wait for them to post it every day. Iāve also noticed that they arenāt a lot different than what Iāve been getting. I guess the bonus of paying for the M&M program is that I could choose which workout I wanted to do for the day. It was nice having a good plan B for the days where I looked at the planned session and didnāt like it. At some point I might start to build my own programming again and Iāll use all of this information to guide me.
5 Likes