Wow I keep forgetting to update this. I’ll be better when 3 or 4 folks join me on Monday!
Anyway, yesterday I did some back work and cardio.
This morning I knocked out the new Army PT test. It is significantly different than what it was before! Of course, the only event that remained was my least favorite - the 2-mile run. I won’t lie, my legs are a bit sore. There is a shuttle run with different implements before the 2-mile, and that adds a little fatigue. All in all, it was much more entertaining than the old one.
Got a day behind because I had a ton of appointments yesterday. Anyway, started the program I called out in the forum this morning. I stayed super light and away from failure today because my knees hurt and I’m a wuss.
Reactive Pump Hypertrophy Leg Day Uno!
Leg Curl
Did these on a “Hoist” machine that moves with you. I kinda liked it.
Worked up to 4 crisp sets of 8 with 25 partials on the last one
Squat
No chains today, so I just went until my speed slowed down the slightest bit
45/6
135/6
185/6
225/6
275/6
For folks new to this style, that was too big a jump at the end. I intended to go 275, 295, 315, but just wasn’t there today. That way gets you a little more volume at an acceptable weight though.
Leg Press
This was an escalating set, like a drop set in reverse. I used the selectorized machine for easy changes.
1 big set with 5 jumps
Leg Extension
These never feel good and today was no exception. I believe from here out I’ll switch these for backwards sled drags. I know my “teardrop” area needs some work, and I can feel it working on these, but the exercise hurts my knees.
3 sets
DB RDL
65/15
75/15
Calf Raises
I did the horizontal machine, which I did not like for this rep scheme; standing is better
10/10/10 x 3
Finally got back in there. Mother-in-law had a real health scare so we’ve been pretty busy the last couple days; she’s trending the right direction now.
Thank you both. This thing has taken some turns. I’m just glad she’s now in the hospital; I know she didn’t want to be, but now she’s with folks qualified to care for her.
Sounds like my MIL is likely to come home today or tomorrow. Monday the conversation was a lot different, so this is great news - remarkable recovery.
I’ve walked 5+ miles each of the last couple days, which has been great for me.
I was confident enough to be away for a couple hours, so today I jumped back into the program @rugby_lifting. I just picked up on back day where I left off. Next week travel begins anew, so I’ll be making lots of subs anyway.
Back!
5 min. elliptical
HS Row
I didn’t feel like messing with the landmine, so I did this instead of one-arm BB Rows.
1pps/8 x 2
1.25pps/6
2pps/8 x 4
Smith Row
Explosive reps, yo
135/6
185/6
205/6
225/6 x 2
Straight-arm Pulldown
50/6
100/8
80/10 x 3
DB Shrug
2-second holds
95/9
85/12 x 2
DL
I used the heavier chains for all sets on these. I’m a bit out of practice with a barbell, and I sure felt it!
135+c/3
225+c/3
275+c/3
275+c/15
Yeah good news. My kids lost 4 relatives over the last year (all non COVID related) but its really up-set my 6 year old. I guess kids can’t articulate their feelings like adults (although i’m not sure i can really either).
You travel through work then? Might be hard to get some of these exercises in but i guess stick to the methods more than anything else.
I do travel for work. It used to be quite a bit. Meadows’ programs are actually a lot easier for me to stay with the spirit vs the more traditional barbell progression type things. I can also stack up more days on the weekends or whatever and not worry as much about overlap because it’s a body part split