7/7/2025
BW 186.3
TB Operator / Black - Cycle 1, Week 1, Workout 2
600m Resets
1 mile warmup
600m run
5 mins walking rest
x6
Will get some walking in throughout the day as well.
4 Likes
7/8/2025
BW 187.2. Considering not tracking this daily. 1x per week may be fine just to see the trend. My goals aren’t BW oriented at the moment so really no need to be on this, apart from making sure I’m not gaining/losing any more than usual.
TB Operator / Black - Cycle 1, Week 1, Workout 3
Agile 8 + KB swings (3x10 light and explosive)
Bench 165x5 165x5 165x5
Squat 235x5 235x5 235x5
Deadlift 285x5 285x5 285x5
Planks / Back Extensions x 5 rounds
2 mile weighted vest walk + other walking to happen later.
Easy week, working on moving these weights fast and with solid, standardized form. Hill sprints and kettlebell swings tomorrow, looks like it shouldn’t be too hot or 100% humidity like the past few weeks.
6 Likes
1x per week may be fine just to see the trend. My goals aren’t BW oriented at the moment so really no need to be on this, apart from making sure I’m not gaining/losing any more than usual.
I’ve settled on twice a week: Monday and Thursday. Weekends tend to bring about some form of debauchery, and by Thursday I’m “dried out”, and learning about the delta between the two gives me some expectations and understandings of how my body is operating. But honestly, it’s just because I have a weight class to make. Otherwise, can’t stand getting on a scale, haha.
2 Likes
7/9/2025
TB Operator / Black - Cycle 1, Week 1, Workout 4
Apex Hills
10 rounds:
Hill Sprint. Measured today and it is about 150-175m.
10 KB swings at the top
Walking rest
2 mile weighted vest walk + more walking to happen.
Did not want to get up today. Got up and ran hill sprints, works better than coffee.
If you’ve been following, I’ve cut down to 1 workout per day for ~2 weeks now. I was running 20-30 miles per week and trying to lift like a bodybuilder 5x per week. I can already feel that I will progress better than what I was doing. I feel strong/fast for every workout and not dead. Gives me more time to add some additional walking and mobility work. Finding my stride and excited to see how I progress.
9 Likes
7/10/2025
TB Operator / Black - Cycle 1, Week 1, Workout 5
Agile 8 + Jumps
Bench 165x5 165x5 165x5 165x5
Squat 235x5 235x5 235x5
WPU +10x5 +10x5 +10x5
Dips x50 (5x10)
ss
KB Swings x100 (5x20)
2-mile weighted vest walk + more walking to be done later.
Solid workout today. I alternated the squats and the weighted pull-ups with 1:30 rest between each exercise, so effectively ~3 minutes rest between squats and WPU, respectively. I liked this setup and I felt very strong on both due to the additional rest.
Had planned for core work as my assistance work today but honestly my abs are torched from the ab wheel work earlier this week. I think KB swings are a good substitute today. Will do the ab wheel 1x per week until I adjust to the movement, but it always kills me when I haven’t done it in awhile.
8 Likes
7/11/2025
TB Operator / Black - Cycle 1, Week 1, Workout 6
Oxygen Debt 101
1 mile warmup
3 rounds:
200m run / 30s rest x3
3 mins rest
1 mile cooldown walk
200 times
Round 1: 0:45, 0:43, 0:40
Round 2: 0:41, 0:44, 0:39
Round 3: 0:43, 0:48 (dogged this one), 0:37
Absolutely brutal workout. Did not want to do this after work. Was on a 5am train this morning so had to get it in after. But was moving fast on some of these 200s and was gasping at some points, hence the name.
Final workout of week 1. Full rest day tomorrow. Maybe a leisure hike and some tennis but no workout. My hamstrings were feeling the 100 swings from yesterday.
9 Likes
Yeah that looked fun 
1 Like
7/12/2025
TB Operator / Black - Cycle 1, Week 1, Rest Day
Got up at 6am to go fishing. Caught nothing.
1hr of tennis volleys with the wall.
Nice reflection shot from this morning too. Felt like a tool taking this but the lighting was there post-tennis lol
9 Likes
7/13/2025
BW 186.1
TB Operator / Black - Cycle 1, Week 2, Workout 1
Agile 8 + Jumps
Bench 185x5 185x5 185x5
Squat 265x5 265x5 265x5
alternating w/ 1:30 rest
WPU +30x5 +30x5 +30x5
Dips x50
3 rounds: leg lifts / ab wheel / sit-ups
2-mile weighted vest walk
Great workout. Weights are moving easy and feeling strong. Only even slight struggle on a rep was the pull-ups, which I don’t find the percentage to be as accurate since it includes bodyweight. But got all the reps still.
I recently read “Ageless Athlete” and there are some setups for TB Operator in there. The author does 3 weeks on, 1 deload week, 3 weeks on. Which makes the cycle 8 weeks rather than 6. I am going to Europe at the end of October, which including week 1 was 16 weeks away. Going to do this just to have the timelines work out well.
9 Likes
7/14/2025
TB Operator / Black - Cycle 1, Week 2, Workout 2
600m Resets
1 mile warmup
6x600m
5 mins walking rest between rounds
Fastest today was 2:19
This workout usually isn’t the worst with the long rest but 92 degrees and full humidity made it tough. Heart rate would not come down between rounds, with no shade to be found at the track. Still got the work in and 2:19 is my fastest yet.
Going to go for a walk tonight and get some mobility work in.
7 Likes
7/15/2025
TB Operator / Black - Cycle 1, Week 2, Workout 3
Agile 8 + Light Swings 3x10
Bench 185x5 185x5 185x5
alternating w/ 1:30 rest
Deadlift 325x5 325x5 325x5
Squat 265x5 265x5 265x5
Planks / Back Extensions x 5 rounds
2 mile weighted vest walk
No notes to report today. Busy one incoming at work.
7 Likes
7/16/2025
TB Operator / Black - Cycle 1, Week 2, Workout 4
Apex Hills
1 mile warmup
10 rounds:
Hill Sprint ~150m
10 KB swings
Walk down hill as rest
Have been lurking on Facebook marketplace looking for a cheapish heavier kettlebell. Got a bit of a mini-gym going in my truck bed (KB, weight vest, jump rope, etc) and would love to add a heavier bell to it and maybe a sandbag. Don’t want to shell out too much money on those since I have a gym membership, but if I see them I’ll pull the trigger.
8 Likes
7/17/2025
TB Operator / Black - Cycle 1, Week 2, Workout 5
Agile 8 + Jumps
Bench 185x5 185x5 185x5 185x5
Squat 265x5 265x5 265x5
alternating w/ 1:30 rest
WPU +30x5 +30x5 +30x5
Dips x50 (5x10)
ss
KB Swings x100 (5x20)
Went in feeling very groggy but ended up being a great workout and weights were moving fast. Hoping to get a weighted vest walk in after work but will be dependent on thunderstorms. Upper back could probably use a break anyway if I don’t get it in.
7 Likes
Are you wanting the bell purely for swings, or for general kettleballery?
Either way. Mostly swings but would love to be more versatile
For a cheap swings solution, you could always build a hungarian core blaster
2 Likes
That’s actually an awesome idea and the route I’ll probably go. Makes it adjustable too which is nice.
2 Likes
7/18/2025
BW 185.4
TB Operator / Black - Cycle 1, Week 2, Workout 6
LSS Run
5 miles in 47:35
That’s it for week 2. Really liking this programming. Going to the Mets game tonight and then rest day tomorrow. Will play tennis in the morning and have to run a beer mile at night for losing my fantasy league. Will be back on Sunday for week 3, enjoy the weekend!!!
7 Likes
7/19/2025
BW 185.7
TB Operator / Black - Cycle 1, Week 2, REST DAY
Played an hour of tennis with a friend
Ran a beer mile as a fantasy football punishment. 1 beer every 1/4 mile. Did it in 9:48! A mile is a freakin grind with 4 beers in there.
8 Likes
I probably would have had to be carried after beer 2. Lol
2 Likes