I’m doing a lot of walking, because it’s really nice out. Every now and then I throw in a little jogging, but it’s not real formal nor a real big part of it. That’s about my interest level right now, so I’m definitely leaning into “building slowly” (or not at all?)! In my mind I’m a freaking Delta Operator moving 40 miles under load, though.
I really dig Brad Kearns idea that we have to “earn running”. Which is to say, if we can’t keep our heart rate at zone II or lower while running, we have to walk until we’re fit enough to pull that off. If nothing else, it makes walking seem more purposeful and prioritizes running about right.
I like it. I’ve always been a fan of earning the next progression.
In this case, a brisk walk doesn’t take me out of Zone 2, but a jog feels like torture and I’m no longer an efficient runner… plus (like anything) it just feels awkward having not really done it in so long!
What I need to do is just sign up for a 5k in like 2 months so I “have to”
Arms and boring stuff today. I also figured I should get a little more deliberate about some level of conditioning to @T3hPwnisher’s earlier point of warning the next step. If walking is too easy, and I’m still too uncomfortable to get much out of running, I may as well build up the in between a bit. Fortunately I didn’t feel like it was tough going at any point, so I don’t think I’m a fat walrus right now. I also only did the bare minimum, so there is that.
Incline treadmill x 10 minutes
BB Curl
Gripforce for all sets
5 x 8 working up each set from the bar to 65
DB Hammer Curl
Gripforce again
One arm at a time, not alternating
25/8 + partials
20/8 + partials x 4
EZ Reverse Curl
30/15 x 4
Rope PD
Gripforce on these
6 x 12 w/ a hard flex
DB Skullcrushers
Gripforce for all these. These felt fantastic with the higher reps
20/20
20/16
17.5/20
17.5/16ish
Toe Press
Just sets of 8 working up until I missed. Maybe 15s rests
Finding it hard both recovery wise and logistically to consistently get to a well-equipped gym 5x a week, so we’ll just back off to a 4-day Meadows program that still incorporates the big lifts (old school problem solving!)
Today was legs at an Anytime Fitness and it was great. I’m purposefully staying light and very full range on everything, because I think that was the magic of Scorpion… but also because I’m legitimately weak.
Seated Leg Curls
Did lots of sets of 10 working up, then a triple drop to death on the last set
SSB Squat
45/15
135/8
185/20
Leg Press
Wow this was a heavy leg press! Very smooth too
I just put the big 100 lbs plates on either side (I usually call this 2 plates) and went deep with pretty slow negatives and pauses in the bottom.
2pps/15
2pps/10 x 2
Chest and shoulders this morning. I am so weak lately! Oh well, got a decent pump.
DB Bench
Deep stretch on these
30/15
40/12
50/10
60/10
70/10
80/8
Smith Incline
135/10 + 8
165/8 + 6
185/6 + 5
Bench
Longish (2s?) pause on chest
135/8
185/5
135/15
DB Flye
30/8 x 3
Superset with:
DB Rear Delt
15/25
15/20
10/25
Seated DB Literal
20/12 x 3
Machine Shoulder Press
I just did sets of 4 working up one plate at a time until I couldn’t and then back down doing 2 reps at a time until I finished off on a plate I could still hit 8 or so with.
I was hungry and bored and ready to leave.
Back in Ohio and had an awesome back workout and crazy long dog walk.
I got in a couple lifts on the road - the gym was in an absolutely terrifying neighborhood. Maybe I got a testosterone boost from that!
I tried Biotest’s new Igniter for this one. That stuff is fantastic - I think my pupils dilated and everything. I traded my coffee for this to try to end up neutral on caffeine (I only used one scoop). I’ll keep an eye on BP and make sure that doesn’t take a hit.
C/S Row
1p/10
2p/8
3p/8 x 6
DB Row
80/10 x 3
Banded DB Pullover
40 + Orange Band/ 10 x 3
MAG PD
Emphasize stretch
3 x 10
Decline Leg Raise
4 sets
These are always crazy hard
Smith Calves
10 + 10 partials + 10s stretch x 3 sets
Tried the Igniter again today - that stuff is pretty great. I’m ready to rock when I walk in the door; there’s no hemming or hawing talking myself into getting moving.
Seated Leg Curl
Quite a few warmups focusing on a good contraction
2 x 8
1 x 8 + a drop + a bunch of partials
SSB Squat
These are starting to move a lot better.
45/10
135/8
185/8
225/8
245/8
Leg Extension
Worked up over 3 sets and then for the fourth I did a drop set of death with 10 reps + 10s holds at each weight. This was awful
Hack Squats
I liked this machine. I was able to get all the way down with no pain, and I paused there a bit.
-/4
1pps/4
2pps/4 + 1pps/4
My right shoulder really, really hurt today. I think it’s all biceps tendon. The funny thing was it hurt on the lighter stuff, but then felt ok in the middle, then hurt again on side raises. I don’t know where I’m headed with this.
Machine Press
Did a ton of work warming up, then found it actually felt better as the weight got heavier
3 x 12 here
Swiss Bar Bench
Played around with a couple movements, and found this actually felt fine
45/10
135/10
185/8
205/7
205/6
DB Incline
This one also felt perfectly fine
70/8
80/8
90/8 + 70/8 + 55/8
DB Incline Pronated Flyes
Actually felt good on the stretch
20/10 x 3
Machine Rear Delt
4 x 20
Felt it here, but not really pain
DB Side Raise
4 x 8-10
This hurt. I think I ended up settling on 20s. I was trying to find a range of motion that I liked, but I didn’t really get there. I was more using this as a curious diagnostic than an exercise at this point.
Then another long walk with the dog, who is currently snoring next to me; it’s nice to be home and do that.
Few days of pushups and pull ups and that kind of thing while visiting my dad. I had not seen him since the funeral so was glad to be able to make the trip.
Still playing choose your own adventure in the gym and mostly taking the dog on long walks (but not a long dog), although today I added a little jog of about a mile in. It’s embarrassing how hard that is, but it is what it is. Maybe today was me settling into a program, but we’ll see. FAFO is also working out.
