Sorry to hear that man.
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Thanks fellas. Yeah, itās just one of those things.
Trying to figure out this whole training thing - mostly motivation and direction. I made up one of those dumb challenges you see sometimes on social media, but I made one for me. 52 cards, each corresponding to a workout variation based on a body part + a scheme from my WOD Workout app, reading of a book, and some sort of meditation. It also involves cool showers, no phones in the bathroom, no alcohol until I down a gallon of water, and no snoozing the alarm.
4 
Legs
Quadruple Tabata sled pull (harnessed) -
2000ā total feet
4 pages Dale Carnegie how to win friends and influence people /how to stop worrying and start living
15 minutes of yoga & lower body calisthenics (active mindfulness, minimum effective dose is apparently 12 minutes so I had to do at least that.
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5 
Body
Full body, Rounds for time
Walrus challenge
5 rounds of:
(+30lbs vest)
10 push-ups
5 chins
10 35lb KB snatches/arm
Time: 20:17
Mind
2 pages of myths & legends
3 pages of art of war
āSpiritā
15 minutes of drawing
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Sorry to hear that dude.
I really like this though. A more holistic view of training. āThe body is one pieceā
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Thanks man. Yeah that pretty much sums it up, and eventually all cards will be worked through so over a two month period everything will get roughly equivalent attention.
9
9 minutes AMRAP:
18 total reps of 155lb sandbag to shoulder
Extra credit
+30lb vest
20 35lb KB snatches/arm
15 navy seals
10 Turkish getups with 35lb bell
15 sit-ups
20 clean & push jerk/arm w/ 35lb bell
2 pages of Native American myths
10 pages of 100 years of solitude
15 minutes guided meditation. First one I found was way too hippie. I donāt want to hear how the rainbow light is blossoming from the universe just for me to cleanse my negativities - just help me chill out a little with some breath work
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Been fighting off a stomach flu all day, but hereās Yesterdayās Session
K
Body: full body
Heavy Chelsea
30 minutes EMOM rotating:
5 TRX Fat grips chins
10 Push-ups
15 air squats
+30lb vest
*mind *
Read about a Native American chiefās journey to the land of souls
meditation
10 minutes of sleep aid meditation. Great, until it loudly and suddenly ended
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Friday
2 mile walk +55lbs
Saturday
1 mile walk +55lbs
3 rounds of:
5 DB press w/ 50s
9 lying triceps extensions w 35lb kb
15 Push-ups
21 rear delt flys w/ 25s
Sunday
1 mile walk +55lbs
5 x 10 push-ups +35lb vest
Monday
Bambi
+35lb vest
3 rounds:
30 cal spin bike
40 squats
30 reverse lunges (15/leg)
20 burpees
Tuesday
16 rounds Tabata dips* (8 weighted, 8 bw)
*most reps were negatives
Chased the pump with dumbbells after for shoulders & triceps
Wednesday
Nada
Thursday
Chins +35lb vest
100 in 1:20:00
miscellaneous
Iām doing a fair bit of daily body weight work as well - mostly chins, push-ups, sit-ups and Nordic hamstring curls or single leg bridges
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Monday - legs
1 mile +33lb vest (actual vest weight as of yesterday)
10 weighted hill sprints (steep, short hill)
Tuesday - push
1.2 mile walk +55lbs
Dips - rp & drop set w/ 55lbs then 33lbs, then 5 x 3 with 33lbs
Push-ups w/ tap across body - 4 x 6-8 w 33lbs
Then some Arnold presses and laying triceps extensions with the 25s
Misc
Racking up daily work. lots of really strict chest to bar chins
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Wednesday I guess
Pull circuit with cable machine
3 x 10 of Chins, face pulls, straight arm pull down, deadlift, RDL
Monday
Wearing 33lb vest we did a 2 mile walk, and on this walk work was:
- 12 hill sprints (each light pole)
- 100 push-ups
Tuesday
1 mile walk w/ 55lb vest
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Wednesday
WaLRUS circuit on the bars at the bay
+33lb vest
5 rounds:
5 chins
10 parallel bar dips
10 35lb KB snatch/arm
3 rounds of 6-15 reps each
triceps extensions to bar
curls to bar
Face pulls to bar
Tried to go for a walk after on the bay, but the wind was slinging sand and we were getting sandblasted so we aborted.
Thursday
3 rounds:
10 BB rows
6 hanging leg raises in TRX Fat grips
12 rear delt flys w 25s
10 slow negative curls w 25s
4 sandbag to shoulder, 155lbs
10 Deficit SLDL
Note
I abandoned the cards thing. I should really pick it back up - I need to work on discipline in general though fixed routines Drive me insane. I need to find some balance. At least Iām training consistently
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Monday
2 mile walk +55lb vest
Tuesday - Dogās 11th birthday
1 mile walk +55lbs
WaLRUS CHALLENGE #2
+55lb vest
25 chins
50 push-ups
125 squats
Completed in 22:37
Pleased with my progress. Itās been a while since Iāve been exclusively doing weight vest style training. When I started, the above workout took me about the same amount of time to complete while wearing only half of the amount of weight as today.
Other than a little bit of elbow tendinitis from weighted pull-ups, my body is feeling pretty good these days.
Birthday girl. Sidenote, one of the prompts for increasing weight on my walks is to slow me down for her sake. Sheās Super energetic for a dog her age, but she canāt press the pedal down quite as hard or for as long as she used to
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Thursday
Redneck Liz
21-15-9 of:
- 155lb sandbag to shoulder (87% bodyweight)
- sawhorse dips +33lb vest
Time: 36:22
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Light duty week, house going up on the market
Sunday
Moved four big tires to various locations
Monday
1 mile walk +55lbs
50 bw chins
Tuesday
.5 mile walk +33lbs (dog has a bum leg)
Lateral raises - 25lbs rest pause
Dips - +33lbs rp
Cross bidy push ups - 33lbs rp
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10,000 kettlebell challenge
500/10k
Wearing 33lb vest + 35lb KB
5 rounds of:
21/21 swings (21 right hand, then 21 left hand)
5 Incline push-ups
15/15 swings (same)
5 Incline push-ups
9/9 swings ā
5 Incline push-ups
5/5 swings ā
5 Incline push-ups
(100 total Incline push-ups)
Time: about 40 minutes
Most of our stuff is now packed including what little equipment I had. All thatās really left at the moment is a weight vest and a kettlebell so it seemed like a good time to tackle this.
I figure with the vest added itāll offset the relatively low weight of the kettlebell, as will swinging it one-handed
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The other day - 660/10k
Wearing vest - 160 total swings & 40 Incline push-ups
Session got cut short - house selling crunch time
today - 1160/10k
10 rounds of:
25 swings right hand
25 swings left hand
10 push-ups
Weight vest, 35lb bell, yada yada
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1660/10k
25 rounds:
+33lb vest
10 x 35lb swings right hand
10 x 35lb swings left hand
10 push-ups
Totaled 500 swings & 250 push-ups. Nice arms pump & a gorgeous 60 degree sunny day
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Last week - 2160/10k
50 reps right
10 high Incline push-ups
50 reps left
10 Incline push-ups
So onā¦
Today - 2660/10k
5 rounds
21 right
5 hand release push-ups
21 left
5 HRPU
ā¦
5x15
ā¦
5x9
ā¦
5x5
Notes
Iām going to finish this challenge, However itās having a very different effect than what I was shooting for. I had it in my head that these workouts would take 20, maybe 30 minutes and I could knock that out OK, but the sessions are running way too long since my conditioning isnāt where it should be and is making these hard to schedule
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Static strength day
I had an engagement next door to my old gym, and fortunately I was able to sneak a real session in. First time touching ārealā weights inā¦ I donāt even know.
BW 176lbs
Log Press
85/log x 3
105 x 3
135 x 3
155 x 1
185 x 1
195 x 1
205 x miss
135 x 6 (strict) - 7 (push press) - 4 (split jerk)
Deadlift
135 x 1
225 x 1
315 x 1
365 x 1
405 x 1
315 x 8
Finished off with a little keg Press and light close grip bench before I got the call to close it down.
My strength is a far cry from where it was with I was actively competing in strongman, and lately Iāve been slacking hard in the physical fitness department on every front. But, my floor is still okay.
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I mean sureā¦ but for not really having any consistent training with real weights, thatās some damn good baseline strength.
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@Koestrizer thanks man for the perk up. Iād like to think that some of the GPP being done is buoying my general strength ability, but really, nearly 20 years of weight training is tough to totally unravel. Old man strength? I donāt know if that really applies to a man in his thirties but something like that.
āā
I talked with my wife and we both think itās a good idea to try to get back into a gym at least a couple of days a week. It makes us better. Anyway:
Last week:
front Squat up to 1x265
Bench up to 5x225
Hit a quarter Murph
(Not a single swing was done)
Work for today:
10 throws
Front squats (225 TM)
5 x bar
5 x 135
5x 157
5 x 180
5 x 200
5 x 5 x 157
Between sets of Front squat:
Odd - Dual DB rows, up to 80s x 10
Even - 100lb keg press 3 x 10, 86lb strict log 2 x 10
Then some rp/drop for arms, including poundstone curls
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