06.02.2024 - Wednesday
45 second all out effort - airdyne
Distance 650m (28 cals)
Long-duration steady-state test – 30mins with nasal breathing
30mins 5.45km HR150ish max by the end
Inbetween hit up:
Lying (on belly) rear arm raises various angles 4x10
-good BJJ Session last night, yep shoulder is a bit stiff and sore, but not as bad re AC joint. A stack of bruises though this morning, good grappling, conditioning work to the max. Practiced ankle locks and counters, rear choke counters, then 3-5min grappling mat sessions with various partners (@burien_top_team ).
-resting HR57
-thanks @TM79 upon reviewing the 9x factors/checkpoints, I knew I’d be across a number of them just given my general fitness/strength levels. Figured this is a good annual check in too to monitor and see what areas are lagging - then add in some more focus to those in the year ahead. Of course, lower bf% wants tends to be what many of us are chasing here (vs tasty food!).
No shame in vanity! A good set of arms is the best defense. That and a look. Stare… But eyes are hard to curl. I believe the incline curl was one of Steve Reeves favorite exercises. Keep up the work! You do well.
08.02.2024 - Friday
VO2 max test > 12mins max distance on dreadmill
(after 3min warm up jog/run/walk)
warmup/mobility
External rotation work for shoulders - iso hold bands
Light DB flyes x20odd to get some blood flowing, doms in chest noticable
VO2 test
2.3km achieved.
-Gassed me nicely at 12km/hr pace
-HR dropped quickly down after that from 170ish? (never trust the fitbit on instantaneous readings) down to 100 within a few minutes.
-edit checked in a calculator online
“Your estimated VO2max is 40.13 mls/kg/min. These results are above average for your age.” This is very good, pushing to a quicker pace to hit 2.5km would hit ‘excellent’.
Dreadmill
30mins walking cruise thereafter
-thanks for dropping in @Friedrich , just found your log too! Great to read you’re still lifting strong.
-heya @burien_top_team I’ve only been getting to 1x session a week recently as I was keen to not overdo things with the should/ac. It seems to settle down within a day or so but just that extended arm and load/force during grappling, it seems to anger it every session. Conditioning, yep just keep on getting up after tapping and get going again. Always using the full 3/5mins when we have grappling sessions. Conditioning always needs work but I’m holding my own vs younger beginners conditioning wise. Just more time and experience required on the mat!
warmup/mobility
External rotation work for shoulders - 5kg DB 3x12
-ss-
iso hold bands 30sec x 3
-ss-
24kg KB swings x 3 x 15
Stretching
BPA’s x 30
Dreadmill
20mins cruise
-at 45 I’ll take above average for sure thanks @TM79
-hit 15k steps yesterday, including some beach time. Plenty of non logged steps walking thru soft sand too. Felt the calves this morning. Nice to have a dip in the sea too. Watched the sunset and made sandcastles etc with junior. Dodgy kfc and icecream for dinner.
Bench
Plyo pushups x 8
.
Bar x 10
40kg x 8
50 x 8, 8, 8, 8
-ss-
BPA’s various angles 5 x 20r
10kg DB Flyes x 10, 10, 10, 10
-ss-
External rotation 5kg DB’s 3x10
-ss-
Lateral raises 5kg DB’s x 10, 10, 10+5
Cable ext rotation 1pin x 10, 10, 5/8+5rp (L/R)
Face pulls x 20, 18, 15, 15
-those bulgarians yesterday, feeling the glute doms today!
-random shoulder stuff today post token benching
-no bjj last night, bus/traffic after work = late as.
-resting HR57
-I’m adding in things I don’t really want to do @TM79 > surely it’ll help build character? Just general conditioning sessions I’m finding makes it tough to get outta bed and hit it early…
-bike ride with junior last night, helped a little with doms but plenty sore post legs 2 days ago
Hex Deadlifts
bar x 8
60 x 6
80 x 5
100 x 5, 5, 5 -belt on
RDL 27.5kg DB’s x 8, 8, 8
-ss-
27.5kg DB rows x 10, 9, 8
Dreadmill
15mins cruise to round out the hour
-still feeling doms through the glutes and groin, so some solid movement patterns for today
-BW 65kg, that’s circa 3kg down from start of t-ransformation-2024
BJJ 1hr, plenty of mat time wrestling only early then then 3-5min full sesions.
-good BJJ Session last night, shoulder better and recovered nicely. Conditioning has dropped off after just 1.5weeks off… but staying in the content longer despite just defending until they hit a submission on me. Enjoying it still. Finding even with 3hour ‘wind down’ my sleep is broken the night following most bjj sessions. Not feeling ‘fired up’ upon bedtime, coincidence or otherwise (been taking magnesium salts prior to bed too on these nights)? Thoughts @burien_top_team@kleinhound ?
-resting HR57
edit - wondering if my neck and shoulders being tight and sore from copping submissions is more the reason… as i’m drifting off to sleep at night no worries… chiro defo rqd in any case, it’s been a while.
