W1: Elf, Day 3
Run: 1.0 miles, 11:00, treadmill
W1: Elf, Day 4
Walk: 1.1 miles
W1: Elf, Day 5
Walk: 1.5 miles
Run: 2.0 miles, 22:54, treadmill
Squat: x10 @ 135, x5 @ 225, x1 @ 275, x10 @ 335 (PR)
Shrugs: 2x25 @ 135
Press: x12 @ 165 (PR)
Half-Kneeling Press: 2x5 @ 135
BB Curls: x51 @ 45
W1: Elf, Day 6
Row: 1000m, 4:23
Deadlift: x5 @ 225, x5 @ 315, x8 @ 365 (PR), x5 @ 405
Press: x10 @ 135
Chins: x25
Note: Short little session today. I swear I’ve got a 585 pull in me, but every attempt barely hits my knees. I might just pivot to seeking a 405x15 deadlift set, since that’s an e1RM of like 605, and that’d both build some excellent hinging strength and give me some confidence for the next PR attempt lol.
W1: Elf, Day 7
Trap Bar: 5x5 @ 275
Press: 5x3 @ 135
BTN Press: 5x3 @ 135
Front Squat: x1 @ 315
W2: Dwarf, Day 1
Walk: 1.4 miles
W2: Dwarf, Day 2
Run: 1.5 miles, 17:01, treadmill
Push Press: 3x5 @ 185
Row: 3x5 @ 185
Leg Press: x25 @ 365
Complex 1: 5 reps, 2 rounds @ 95
Chins: x25
W2: Dwarf, Day 3
Row: 1000m, 3:57 (PR)
Walk: 1 mile, 23:02
Squat: x10 @ 135, x5 @ 225, x3 @ 315, x5 @ 405 (PR)
Front Squat: 3x5 @ 135
H-K Press: 2x10 @ 65
Goblin Squat: x10 @ 53
BB Curls: x15 @ 65
Complex 1: 3 reps, 3 rounds @ 65
Sled Push: 4 laps @ 270
Chins: x15
congrats
W2: Dwarf, Day 4
Walk: 1.43 miles
W2: Dwarf, Day 5
Run: .6 miles, 6:40, treadmill
Bench: x10 @ 135, x5 @ 225, x1 @ 315, x10 @ 275 (PR)
CG Bench: 3x5 @ 225
Press: x5 @ 185
BTN Press: 2x4 @ 145
RDL: 2x10 @ 185
Shrug: 5x10 @ 185
PS Curls: x50 @ 45
Chins: x10
It’s raining PRs again!
Look, if I can’t have snow for Christmas, then a PR rain will have to do.
W3: Ranger
I’ll have to properly update my actual log, but for now, just noting this here:
Push Press: x1 @ 300
Feelin’ pretty good.
The Dúnadan: Strider
January 1–March 2
Goals
I’ve got everything prepped and set up, using some reasonable training numbers and really focusing on consistency over intensity, hoping to build back up while I lose weight, which is the primary goal. Excited to see where this takes me.
W1W1: Elf, Day 1
EMOM KB press x5/hand @ 53, 5 minutes
W1W1: Elf, Day 2
Run: 1.68 miles, 21:52, treadmill (endurance = 1.0)
Row: 1500m, 7:26
Bench: x10 @ 135, 2x10 @ 185
Incline Bench: 3x5 @ 185
Leg Ext: 3x15 @ 100
Lat Raise: 2x10 w/10s
Complex 4: 3 reps, 3 rounds @ 95
Chins: x25
Note: Pretty good start! Consistency will be key. I’ll expand these workouts as I go along, but I’m hitting what I need to for now. Morning weight: 297.0
W1W1: Elf, Day 3
KB Swings: x125 total in 5:03 @ 53
Morning weight: 294.4
W1W1: Elf, Day 4
Run: 1 mile, 11:25, treadmill (speed = 11:30)
Walk: 0.62 miles
Squat: x5 @ 225, 2x10 @ 275
Front Squat: 2x5 @ 135
Triceps Ext: 3x10 @ 100
Morning weight: 292.4
W1W1: Elf, Day 5
Press: 3x8 @ 95
Shrug: 3x8 @ 95
BTN Press: 2x8 @ 95
Row: 2x8 @ 95
BB Curls: x50 @ 45
Leg Ext: 2x10 @ 115
Chins: x5
Dips: x15
W1W1: Elf, Day 6
Run: 3 miles, 38:22, treadmill (distance = 3)
Stationary Cycle: 2.5 miles, 12:12
Grace WOD: 4:29
Deadlift: 2x5 @ 315
Calf Raise: 4x25 @ 250
Lat Pulldown: 3x15 @ 100
Morning weight: 294.6
Note: End of the first week and I’m pleased with how things are going. Some stuff was too light, some stuff got skipped, but I trained every day, hit the major lifts and running milestones, did three proper conditioning sessions (and two free ones), and dropped a bit of weight. All goals met in that regard. Next week the weights’ll bump up a little, I’ll increase the mileage a little, and I’ll try to make sure to prioritize the carries, bodyweight work, and complexes.
W1W2: Dwarf, Day 1
Walk: 0.87 miles
Nap: 2 hours
W1W2: Dwarf, Day 2
Bench: x9 @ 255 (PR)
Incline Press: x10 @ 135, x10 @ 185 (PR), 2x5 @ 185
Lat Pulldown: 2x20 @ 100
Bear Complexes: x15 @ 95 in 4:24
Bear Hug Carries: 6 laps @ 50
W1W2: Dwarf, Day 3
Run: 1.8 miles, 21:17, treadmill (endurance = 1.25)
Row: 1000m, 4:35
Squat: x5 @ 225, x3 @ 315, x8 @ 365 (PR)
Front Squat: x3 @ 275 (PR)
Shrug: 3x10 @ 225
Morning weight: 292.2
Note: Good session. Hit my metrics and bailed—accessory/bodyweight work would have been nice but probably a little overtaxing. I’ll hit up some KB work tomorrow evening as a tonic.
Yikes, didn’t realize I hadn’t logged here in a week. Highlights to catch up.
W1: Dwarf
Half-Kneeling Press: x6 @ 155 (PR)
W1: Ranger
Incline Bench: x10 @ 225 (PR)
Sumo Dead: x1 @ 365 (PR), x10 @ 185 (PR)
Note: Second half of Dwarf week was a little spotty with being sick and having my son’s birthday celebrations, but it was good. Ranger week has been good so far, keeping up on running and conditioning as planned. Morning weight is holding steady around 292, which is good news and trending down.
W1: Ranger, Day 7
Just a quick session today. Not feeling 100% and taking the time to rest and get in a long walk; should be back to normal tomorrow. In the meantime, did a quick circuit with a 1-2-3-4-5-repeat ladder, so just listing total reps:
Press: x30 @ 135
Trap Bar: x30 @ 225
Curls: x30 w/25s
Chins: x30
W2W1: Elf, Day 1
Walk: 2.68 miles
W2W1: Elf, Day 2
Run: 1.2 miles, 16:15, outside
Bench: x20 @ 135, x10 @ 185, 2x8 @ 225
CG Bench: 2x10 @ 135
Calf Raise: 2x25 @ 250
BTN Press: 5x5 @ 95
ABCs: 5 reps w/45s
Chins: x15
Morning weight: 291.6
Once more just hitting the highlights. Been a hectic couple of weeks - good family stuff, job changes, travel, etc. Should be slower now.
Finished out the Elf week, got violently ill, had a pretty good Dwarf week. Getting back into better running paces. Feeling better conditioned. Down to 287, so I hit my January goal of losing 10 pounds. Onward.