3 mile ride to the gym
Incline- 45x2x10, 95/115/135/155/175x5
Lat pulldown- 2 wu, 3x10
DBbench-40/60’sx10, 80’sx10,9,8 + DB Row- 40/60’sx10, 80’sx3x10
tri/bi/laterals-3x10’s
1.74 mile jog in 15 minutes.
I remember you from back in the day. iirc you had some serious hops and played pretty competitive ball, yeah?
Sup Doc? Yeah, I could get up a little bit. Got in trouble in high school and dropped out early; had some JUCO and small D1 offers but couldn’t (or wouldn’t) pull my head outta my ass so just ended up in Pro-Ams and various leagues. Actually had an opportunity to try out for an arena league football team through some basketball connections but was already starting to break down and declined the tryout. Now I’m just a barefoot boy with cheek of tan. Thanks for checking in, hope all is well.
Long ride to the gym
TBD- 135/185/225/275/315/365x5
Called it. My knees are feeling better but my low back has been KILLING me all day. Flipped the bar so was using the high handles. Obviously felt better, but after finishing did one set of SSB squats at 95 and realized I was fried. Went on a 45 minute bike ride after. Gonna grub and chill all weekend, maybe some light booze. If I’m up to it I’ll go for a run tomorrow. Y’all be good.
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Grub up bro!
Fa sho.
Ran 2 miles in exactly 17 minutes. So, thinking of running for 17 minutes 3 days a week ( M/Th/Sa) trying to increase distance each time. Once I’m comfortably breaking 2.25 miles I’ll increase to 20 minutes. That seems more manageable than my other ideas. We’ll see how it goes.
You should focus on duration as opposed to distance
Keep the HR around 180 - your age.
Start off 30-40 minutes and build up to an hour over time
Get that aerobic base fired up mate
I gotta build up to that, man. My knees, ankles and hips get pretty tight around the 20 minute mark, so need to get used to the act of running before I jump straight into a half hour plus. I’ll get there though. Thanks for the input.
5 minutes jump rope
Bench- 45x2x10, 95/135/160/180x5, 200x8, 210x5, 220x3
Mixed grip chins- 4x12 + DB Inc- 30/50’sx10, 70’sx10,8,8 + Machine row- 3x10
Seated laterals-10 + cg pushups-30/20/20 + seated curls-10 x 3 rounds
1.72 miles in 15 minutes.
Pretty good workout. Helped a buddy move shit around his ranch for 6 straight hours in the sun yesterday after a night of boozing Saturday and for some reason couldn’t sleep AT ALL last night. Passed out at 9 something then woke up around 1 and tossed around till almost 4 then just got up. Even with that felt pretty strong today despite being really tired. Was gonna run my planned 17 minutes today but started feeling off, got to 15, walked about 2 blocks then threw up for about a minute straight. Not entirely sure why, but it happened. Anyway, legs tomorrow.
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Same rules apply to all forms of cardio mate.
Bike, rowing whatever man. It all helps build the engine size
Thanks bud.
Bike ride to gym
Squat- bw/45x10, 95/135/185/205/235x5, 265x8
LP + Ab wheel + LC- 5x10
10 minute bike ride
Had zero juice today for some reason. Everything was stiff and sore and just felt off. Still got it in but have had better days. Shit happens I guess. Gonna stretch like no other tomorrow, maybe skip rope or something too.
15 minute jog - 1.7 miles
15 minutes yoga
Everything was crazy tight from legs yesterday so my run felt like SHIT. Still got it in though. The yoga felt good, and can honestly probably fit in a 15-ish minute session a few times a week. I’m up most weekdays at 5am for work and could easily sneak it in before breakfast. Not saying I’m gonna do it, just tossing it out there. Upper tomorrow.
5 minutes jump rope
Incline- 45x2x10, 95/115/135/145x5, 160x10, 170x5 paused, 180x3
DB Bench- 40/60’sx8, 80’sx10,9,8 (feet up)
Lat pulldown- 2 w/u, 3x10
Cable row-2 w/u, 3x10
Tri/lateral/bi-3x12
1 max set pushups
2 mile jog
Was unbelievably tired going into this but actually had a pretty good lift. Gym was crazy packed so no supersets. Might just do this going forward so I’m not the asshole hogging equipment. Broke my headphones so didn’t take my phone on the run, but got 2 miles in. Legs tomorrow, but am debating on scrapping deads and just doing some single leg or machine work.
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Missed yesterday and was in a time crunch today, but-
TBD-135/185/225/275/330x5 + 1 minute jump rope + 5x10 toes to bar
This was after a debaucherous evening and about 6 hours in the sun out in the country doing country shit. Had somewhere to be but didn’t want to completely scrap it. Some version of this followed by a run might be my “dead day” going forward.
5 min jump rope
Bench- 45x2x10, 95/135/150/170/190x5, 210x6, 220x3, 190x8
DB Inc-30/50’sx10, 70’sx10,9,8
Multi grip chin -5x10 + face pulls- 5x10
DB Shrugs- 4x10 + DB Curl- 4x10
Max set pushups- 45
2 mile jog in exactly 17 minutes.
Good session. Gym I joined gets CRAZY packed, which makes taking up multiple pieces of equipment impractical, so I’ve decided to get creative; gonna try out WS4SB style assistance for a few cycles and see what happens. Felt like I was moving pretty well on my run but the app said I was being a bitch. Got back to the house and mapped it and realized the app shortchanged me a bit over .2 miles. Not sure how that happens, but whatevski’s. Legs tomorrow.
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Supersets and the like aren’t worth the stress in a commercial gym
Agreed. Feel like a total asshole taking up multiple pieces of equipment.
Long ride to gym
Squats- BW/45x10, 95/135/185x5, 215/245x3, 275x5
LP + Ab wheel + LC- 4x10
1.25 miles in 10 minute
Pretty good session. Squatted barefoot for the first time in ages and things felt way more stable. Think my depth was better as well. Was gonna do 5x10 but laid on the LP and realized I was done. The running app gyped me again so had to calculate it through Google Maps. My legs were smoked, but felt good. Probably gonna go on a long ride tomorrow. Y’all be good.