18/01/2022
Endurance & Mobility
0645hr start
Stationary Bike
- 15km
Yoga
- 20 min, spinal rotation focus
2 Likes
19/01/2022
Labour
0705hr start
Snow shovelling
- 40 min
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19/01/2022
Strength
1015hr start
C&J
- 120x2x2
- 140x2x2
- 160x2x2
- 180x2x2
- 200x2x2
B. Squat
- 200x5
- 225x5
- 225x20
Breathing pullover
- 25x25
Bench
- 185x12+6+4
3 Likes
21/01/2022
Strength
0720hr start
C&J
- 120x2
- 130x2
- 140x2
- 150x2
- 160x2
- 170x5x2 (EMOM)
B. Squat
- 170x8
- 225x5
- 225x20
This is gonna be replaced with deadlifts next go round, for 315x20+, instead of two days of 20-rep squats.
T-bar Row
- 100x5
- 125x5
- 150x5
- 175x5
- 185x25+15+10
Alternating DB curls
- 50/hand x25+15+10
I know I said I’d be doing rope chins instead of curls, but my biceps, forearms AND hands are always spent after these; hand pumps are… weird. My DB handles also have that rubber grip on them which makes them thicker than normal.
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So workouts are gonna be a little sporadic for the next couple weeks, because we’re moving back to my home town (city). With all the shit happening, both my wife and I came to the realization that we simply cannot stay here anymore; we hate it, there’s too many negative associations with this city, and if we’re going to individually heal, we have to leave this place behind — metaphorically and literally.
A job fell into my lap, and so I’m going to be heading back early to start work at the beginning of February. It’s a M-F, 9-5 job that pays comparably to what I make now. It’s going to be such a blessing to finally, for the first time in my life, have a “normal” fucking schedule. I’ll be able to coordinate my workouts properly, finally train martial arts again, and see my friends regularly who all have normal schedules too. I cannot articulate how happy I am. The relief is almost overwhelming.
On the training front, I’m adding deadlifts back in because I noticed that my butt has shrunk, and for someone who’s always had a big ol’ booty, even when lean, that is no bueno. I’ll also be adding single-leg work after my runs, and warming up with stuff like pull-throughs. Deadlifts have always been a good upper ham/glute exercise for me, whereas squats seem to shift everything evenly throughout my lower body. I’ll also be looking to build a homemade pulling sled, and take long strides with it to engage the hips more.
Powerful hips are also essential for fighting, both striking and grappling.
Time to get the junk back in the trunk.
6 Likes
Really excited to hear about this development dude!
On the booty building front, swings are awesome. Since you are looking to DIY a sled (which is great), consider also the “hommade t-handle” from here.
A real KB is always a delight, but this does a good enough job for the movement.
2 Likes
Awesome news man.
1 Like
I’ll keep the kettlebells in mind, but I’m already doing so many swing motions when I do the kettlebell long cycle, because each rep is the clean into the jerk. The goal there is to eventually get up to professional level, which is 2x32kg kettlebells.
2 Likes
TOTALLY wasn’t even tracking that those were KB workouts. Yeah: disregard: you’re squared away on that front.
1 Like
I probably should add “KB” to the front of “long cycle”, as I’m sure very few people know what it means, haha.
2 Likes
22/01/2022
Endurance
0645hr start
KB Long Cycle
- 2x16kg x2x5
- 2x16kg x10
- 2x16kg x55
- 2x16kg x20
- 2x16kg x25
Managed to do all sets unbroken, which is great. Bit of mental trickery by counting in mini sets of 5, which to my brain on the 55er was like, “Oh hey, only 11 sets of 5. Easy.” Got to 45 and was pretty toasted, but then reminded myself it was only 2 more sets of 5, and just powered through.
Circuit, BWx2x15
- Kneeling ab wheel
- 45° side bend R
- 45° hypers
- 45° side bend L
3 Likes
Good news my manly man of men
Great to see you still chipping away brother
1 Like
Thanks for checking in, amigo! Got continue hammering away to keep up with you.
1 Like
24/01/2022
Endurance
0630hr start
KB Long Cycle
- 2x16kg x2x5
- 2x16kg x5x25
Two 10-breath pauses on the last set.
DB Reverse Lunges
- 50/hand x50 total/leg (5/leg w/ 5 breaths between “sets)
Needed a way to break this up without taking long breaks, and this method fit the bill. 5 reps per leg, then 5 slow and deep breaths, repeat until 50 reps/leg)
Diamond Push-ups
- 50 total
—
I’m really not surprised this workout felt a little tougher; I was woken up to the sound of my son (who’s not quite 2 1/2) sobbing uncontrollably at about 0045. I then realized he wasn’t in his room, and I couldn’t fucking find him. He had somehow woken up and opened his door silently — which he normally makes enough noise doing to wake me up — and was wandering around the house, and eventually into the basement crawlspace. Poor kid was so scared and confused and came running up to me when I found him. After that, it was off and on almost all night with him waking up, and me having to go snuggle him to calm him down. Made for quite the broken sleep.
3 Likes
Scary stuff, man. Glad he’s okay.
1 Like
So glad you could be there for the little dude. He’s blessed to have such a positive male influence. I think of so many kids who would lack confidence in their dad’s ability to keep them safe.
5 Likes
I have never been more alert and zoned-in in my entire life.
Thanks, man. Full disclosure, in case anyone would think I’m a super dad, I am not; I have really, REALLY struggled up until recently keeping my cool around him. It’s only in the last few months that as I’ve worked on my mental health and become more stable, our relationship has begun to blossom. There was a point where I straight-up told my wife, “You guys should find someone else, because I’m failing you.”
But now, I’ve come to realize that, if I profess to love my son, I need to do all I can to be that stabilizing and positive influence he can look up to. Part of that means loving myself enough, so I can love him in return.
That was more rambling than I anticipated, but I’m gonna let it stand.
7 Likes
Absolutely let it stand. I feel like proof of being a good father is feeling like you’re a bad one: it means you give a sh*t. Think of how many “dads” out there don’t care if they’re doing a good job.
I CONSTANTLY feel like I am failing my kid. And yet, my kid always wants to be with me and win my approval. They’re awesome that way, and deserve all we can give. You being you is one of the best gifts you can give your son. Everyone needs a hero: being one for your kid is fantastic.
6 Likes
Wise as always. Thanks, brother.
1 Like
This is literally 90% of my waking time. I have brief moments where I feel I did something right and the rest of the time I question myself. You have no idea how good it was to read that I am not the only one.
@kdjohn great news about the job and the move and well done for being there for your boy, he is very lucky to have you mate.
3 Likes
25/01/2022
Strength
0630hr start
C&J
- 120x2
- 130x2
- 140x2
- 150x2
- 160x2
- 170x6x2 (EMOM)
Deadlift
- 220x5
- 270x5
- 320x5
- 320x20 (TNG)
Doing deadlifts again felt like reuniting with an old friend. They just make me happy.
Bench
- 170x5
- 185x12+6+3
Lost a rep from last week, but not a big deal. Rep fluctuations are to be expected.
Alternating DB Curls
- 50/hand x50 total reps/arm
3 Likes
I know I don’t comment on here much but I’m glad to hear of your good news.
1 Like