It definitely seems as though John himself enjoyed this same level of creative freedom and honestly so does Arnold and a lot of the other GOATs. Rigid structure, but freedom of choice in exercise selection.
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The rare times I’m desperate enough to take a Benedryl (which I think may be the same active ingredient as Unisom) I take it pretty early so it can run its course. Like, by 8:00 even if my sleep goal is 9:30.
As for kids and pushing them, @simo74 was right above, I think, when he said that if they flat don’t want to do it, they won’t. A huge grief of my life is that my daughter is sedentary, and I hate that we don’t share this thing I love. Aside from that we have a lot in common, but it’s always been an issue for her - it touches on body issues and can’t-measure-up stuff. She’s my only girl, and my three sons are active. One runs a butcher shop and is a complete bro, one is an intellectual and fitness/gym guy, and the last is generally active and health-conscious. My daughter, as a teen, ranted that her father and I liked her brothers better because she’s “the short fat one.” Oy.
She does like to play games, though, and is always down for kickball or badminton. Thank goodness!
All that to say that I have no advice, but I do empathize.
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Thanks team!
Headed home from Belgium now. My wife joined me for a couple days - you have to put time into the marriage too.
I’m home for a day, then my daughter is on my next trip with me; I’m looking forward to that.
Lifting wise, I’m going to do something else… but probably not a big departure from my norm. It ain’t broke. I am going to add ~10 minutes of hard conditioning to the end of my days, though.
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In CA with my beautiful daughter, who has really grown up (yes, tears as a I type that). I don’t have a ton for her to do here, and I’m working, but I think she has enjoyed just kind of experiencing this side of work - little girls always want to be adults quick! My son… feels differently - ha!
Finally back in for a real workout this morning. Jet lag was way in my favor on this one; knocked it out at 2 and felt fine.
Back
Did a bunch of abs and some walking and stuff to wake up
-
Meadows Row
-/8
25/6
50/4
75/8 x 3 -
One-arm BB Row
60/8 x 3 -
DB Pullover
50/10 x 3 -
Lat Pulldown
3 x 10 w/ 2s stretch each rep -
BOSU Crunch
4 sets -
Toe Press
4 x 10 + 10p + 10s stretch
- 10 minutes bike intervals
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My daughter got to meet a lot of the team last night, and they doted on her and included her and made her feel good… she was so happy she was buzzing with electricity by the time we came back. It was nice.
This morning was kind of a wussy leg day. I haven’t been killing these, and I bet even today ends up making me sore.
-
Standing Cable Leg Curls
Bunch of sets of 10 -
Smith Squat
185/ 10 x 3 -
Machine Leg Press
Just worked up the stack doing sets of 10 until it got hard. I didn’t get to the top. -
Cable RDL
2 x 12 -
BOSU Crunch
4 sets
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Got home a little after 1 and went right to bed! This morning was chest and shoulders and now we’re headed on a quick weekend vacation.
-
Wide HS Press
-/8
1pps/8
1.25pps/8
2pps/8
2.25pps/8
3pps/8
3pps/7.5 -
Lowish Incline
45/8
135/8
155/8
185/8
195/5
Hit a total wall here - smoked -
DB Incline
60/10
70/10
80/10 + 55/9 + 45/7 -
Incline Pronated DB Flye
25/8-10 x 3 -
Cable Rear Delt
4 x 20 -
DB Side Raise
45s rests
25/8
20/8 x 3
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Yet I remain the world’s greatest boss.
Quick back pump before water slides:
- Stairmaster x 10 minutes
-
Chins
3 x 8 -
Fat man Pull-up
3 x 8 -
DB Shrugs
3-4s hold at top
65/12 x 3 -
Banded Good Mornings
3 x 10 -
Cable Crunches
4 sets -
Toe Press
4 sets
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Got a couple light workouts in I didn’t log. My knee swelled up for a couple days and my hamstring felt bruised - no idea why, but it cleared up and everything is good.
Today was legs - wow I’m deconditioned here!
-
Seated Leg Curls
Worked up doing sets of 12 (probably 5 sets or so)
Last set I did 12, helped myself to get 6 more, then 20 partials -
SSB Squats
45/8
135/8
185/8
225/15 -
Leg Press
4pps/20 x 3 -
Machine Hip Thrust
1pps/10 x 3 -
RDL
185/15
The end!
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Getting a little passion back. It’s helping me a lot to run hard into suboptimal rather than try to make do the best I can with time/ gyms available: exact same thing on the surface, but a reframing. I stole this completely from @T3hPwnisher’s blog a couple weeks ago, which is always a fantastic read if you don’t already.
My daughter and I are halfway through Wrestlemania (so no spoilers) and I am so impressed with the condition Roman Reigns shows up in every time. Obviously it’s cool because he looks fantastic, but I just really appreciate the professionalism from a dude that would easily be forgiven for letting it slide a little at this point. That’s the kind of stuff I like to point out to her too.
Anyway, pretty good chest day at the home gym (not meaning in my house, just meaning I woke up in my own bed this morning).
Warmed up with a bunch of hanging leg raises and lat pull downs to warm up.
-
Low Incline DB
30/15
60/8
70/8
80/8
90/8
100/6 -
Incline Bench
45/6
135/6
155/6
165/6
175/6
185/6
195/6 -
DB Flye
35/10 + 20/4-5 with a very slow eccentric
3 sets -
Machine Rear Delt
5 x 15
45s rests -
DB Laterals
25/10 x 3 -
Machine Shoulder Press
Neutral Grip
3 x 8
Intended to do cardio, but needed to get on the road for my daughter’s volleyball tournament. We’ll get back late tomorrow night, then I’m out Monday for another week.
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Pretty solid hotel gym workout this morning.
- 10 minutes elliptical
-
Machine Row
I used the chest press machine and got a pretty good rowing movement on this
Couple warmups and 3 x 8 -
C/S DB Row
I tried 10 different things with cables and whatnot and eventually settled on laying on an incline bench and rowing DBs
50/12 x 3 -
DB Pullover
50/10 x 3 -
SAPD
2 x 12 -
Machine Pulldowns
8 facing forward, then turn around and 8 facing away
4 sets of that -
Reverse Hyper (sorta)
Laid head down on an incline bench and raised my legs up
2 sets -
BOSU Crunch
4 sets
- 10 minutes elliptical
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Full-on arm day this morning, which is always fun. I’m going to start pulling back on volume a fair bit - now that’s its spring, I’m wanting to pretend I’m 25 years younger and do a little track work. The big just bit me.
In fact, I was thinking about what would be awesome at this age. I think if I could simultaneously do a 315 bench, 20 strict pull ups, and a sub-52-second 400m, I’d be pretty comfortable with life. I don’t know how I’d put all that together, especially with the travel, but seems fun. I’m playing around with it in my head, anyway.
Speaking of which, off to the airport.
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I know I’m beating the drum a lot these days, but Tactical Barbell would be a solid fit for goals like these, specifically the black protocol for conditioning. You’d cut out fluff in the weight room, focusing purely on the strength, and have room to improve the pull ups and running.
The fighter protocol would really fit in well with all the travel, as it’s very minimal as far as weight room commitment goes. Operator would be a good fit as well, but require a bit more access to the weight room.
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Awesome! I know it’s worked for you to train for both a 10-mile and a strongman competition, so that really speaks to it.
I see a couple books on his site. I’m assuming “Tactical Barbell 3rd edition” is the one to grab.
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So glad you’re willing to give it a look dude!
You’d want 3rd edition to set up lifting, and Book 2 to set up conditioning. You technically don’t need book 2 if you have your own plan for how to achieve the sprinting, but if not, book 2 will give you a solid set-up for how to program conditioning in total. If nothing else, it’s nice to be able to completely hand over the reigns to another entity and just do it as they lay it out.
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Thank you!
I have no plan. I’m realizing I’m just totally lost when it comes to myself anymore. I’ll grab the conditioning book too. I really appreciate it!
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@T3hPwnisher @TrainForPain I also picked up “Green Protocol” after reading all of Pwn’s articles about TB, and I was blown away by how prescriptive it is. It has many, many templates where the lifting and conditioning is completely laid out for you, no guesswork or putting a puzzle together, no referencing other books. It leans toward the endurance side, but there are templates that feature sprinting, speed work, intervals, etc. Just thought I would put that out there, if you want something totally cookie cutter.
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Thanks man! Much appreciated. I’ve been leafing through the book on the plane (well, swiping on my iPad) and the conditioning templates are exactly the bill - just tell me what to do kinda stuff!
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@T3hPwnisher @BrandonCrawford those are some practical books! I like them. I haven’t planned anny programming or anything out yet, and haven’t even finished reading, but the conditioning book definitely convinced me to just do more LISS. That’s worth it right there.
Anyway, had time to get in a comfortable home gym this afternoon. Last night I got in in time to catch most of a ballgame with my friend who lives here.
- Superset:
- Chest Press
3 x 15 - Pull-ups
3 x 8
- Superset:
- Dips
3 x 12 - Lat PD
3 x 15
- Superset:
- Cable Rear Delt
3 x 12 - DB Side Raise
3 x 12
-
Cable Pushdown
4 x 12 -
Superset:
- Cable Curls
4 x 12 - Ball Crunch
4 sets
- Incline Treadmill
30 minutes
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Really glad to hear you got some value out of those books dude. He had the same impact on me regarding LISS. Good excuse to watch some TV on the treadmill.
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