W25D2 Rehab Training
Morning:
Mobility Work / PT
Mid morning: 25 lb Weight vest circuit
5m airdyne buy in
100 squats
50 pushups
25 chins
5m airdyne buy out
Finisher: 3 mins of plank and shank with vest on
Lunch: OS Resets and McGill Big Three
Afternoon: 25 lb Weight vest circuit
5m airdyne buy in
100 squats
50 pushups
25 chins
5 rounds of sled push/pull 150lbs with vest on buy out
Going for a family walk tonight maybe Limber 11 before bed
W25D3 Rehab Training
Morning:
Mobility Work / PT
Mid morning: 25 lb Weight vest circuit
5m airdyne buy in
100 lunges
50 dips
25 pullups
5m airdyne buy out
Finisher: 30 hollow rocks
Lunch: OS Resets and McGill Big Three
Afternoon: 25 lb Weight vest circuit
5m airdyne buy in
100 squats
50 pushups
25 chins
5m airdyne buy out
W25D3 Rehab Training
Morning:
Mobility Work / PT
Mid morning: 25 lb Weight vest circuit
5m airdyne buy in
100 squats
50 pushups
25 chin ups
5m airdyne buy out
Finisher: McGill Big 3
Lunch: OS Resets and PT
Afternoon: 25 lb Weight vest 100 6 count burpees
Time:10:50
Felt decent but the shoulders were barking. Tomorrow I have family commitments the entire day so doing this burpee workout before a rest day.
Did some stretching after.
Been one hell of a Novemberā¦
Went up to deer camp on 11/13. Hunted hard for a few days (bagged a nice swamp donkey) then came home. Something felt off and come to find out I caught covid. Was super sick for 8 days and lost 15lbs. Then my entire family got sick and its been full on quarantine ever since. I am feeling better now and were nearing the end of the quarantine this weekend.
Feeling like I need to start training slow and ramp back up. My favorite program for that is Greyskull LP. I plan to start tomorrow with extremely modest weights and no HIC for this week.
Gotta keep my back healthy as well so I am going to be extra cautious with form and ego. I dont care how much I can lift just that I can lift. Been 2 weeks since a workout and much longer since I touched a barbell. Feelong excited to start this again. Adding more carbs into the diet to help with this ramp up phase as well.
Funny how good my back feels and I havent done any stretching or mobility in weeks.
Sorry to read about all of this, my friend, but Iām glad youāre back in action. Hope things continue to trend in the right direction for you and your family.
Practice Greyskull LP
Fasted Morning walk 30mins
Frequency Method:
25 chins
75 pushups
Villain Challenge 1 progression
3x10 burpees 30s sets
GSLP
OHP 3x5+ 75lbs. AMRAP 15 reps
Chins 3x5+ 25lbs. AMRAP 8 reps
Sumo deadlift 1x5 225lbs
Starting everything easy. Few notes i think ill go back to trap bar deads. Going to be a long road.
Practice Greyskull LP
Fasted Morning weight vest walk 30mins 25lbs
Frequency Method:
25 chins
75 pushups
Villain Challenge 1 progression
3x11 burpees 33sec sets
Practice Greyskull LP
Fasted Morning Airdyne 30m
Frequency Method:
25 chins
75 pushups
Villain Challenge 1 progression
3x12 burpees 36sec sets
GSLP
Bench 135lb 5/5/10
Yates Row 135lb 5/5/10
SSB Squats 155 5/5/7
Axle Bar Curls 45lb 2x12
Hanging Knee raises 2X12
Neck Harness Extension 5lb 4x25
Practice Greyskull LP
Fasted Morning Walk 2 miles
Villain Challenge 1 progression
3x13 burpees 39sec sets
Conditioning
Sled pull/push 155 lbs down driveway
5 pullups
10 pushups
10 rounds 17:25
This took care of my conditioning and frequency method numbers
W1D1 Greyskull LP
Fasted Morning Weight Vest Walk 2 miles
Frequency Method:
25 chins
75 pushups
Villain Challenge 1 progression
3x14 burpees 42 sec sets
GSLP
Bench 135lb 5/5/12
Yates Row 135lb 5/5/12
SSB Squats 155lb 5/5/12
Seated DB Curls 35lb 2x15
Standing Ab wheel x 8 + 7 kneeling for 2 sets
Neck Harness Extension 7.5lb 4x25
Staying conservative on the AMRAPs for now. Gotta pay close attention to my back and any fatigue there.
W1D2 Greyskull LP
Fasted Morning Airdyne 30m
Frequency Method:
25 chins
75 pushups
Villain Challenge 1 progression
3x15 burpees 45 sec sets
Doing some OS Resets this afternoon as well
W1D3 Greyskull LP
Fasted Morning Airdyne 30m
Frequency Method:
25 chins
75 pushups
Villain Challenge 1 progression
3x16 burpees 49 sec sets
GSLP
OHP 95lb 5/5/12
Chins 15lb 5/5/11
Trap Bar DL 185lb 5/5/15
Dips 35lb 2x8
Hanging Knee Raises 2x12
Neck Harness Extension 10lb 4x25
Conditioning:
200 KB Swings 53lb
Time: 9:22
Nice work!
Thanks! I underestimated this and thought sets of 50 were doable. Went 50 for the first then switched to 25.
Man, 50 at 53 lbs is no trivial taskā¦ I do 25 at a time regularly, but Iād probably tap out around 30-35!
Now Iāve got a new goal.
W1D4 Greyskull LP
Fasted Morning Airdyne 30m
Frequency Method:
25 chins
75 pushups
Villain Challenge 1 progression
3x17 burpees 51 sec sets
W1D5 Greyskull LP
Fasted Morning Weight Vest Walk/Airdyne 30m ( road was icy so had to turn back early and finish on the airdyne)
Frequency Method:
25 chins
75 pushups
Villain Challenge 1 progression
3x18 burpees 54 sec sets
GSLP
Bench 140lb 5/5/12
Yates Row 140lb 5/5/12
SSB Squats165lb 5/5/10
Seated Curls 35lb 2x13
Ab Wheel 2 x 8 standing + 7 kneeling
W1D6 Greyskull LP
Condition:
15 - 1 descending 6 count burpees
Between each round:
5 pull ups
10 pushups
15 squats
Have a busy day and this Iron Wolf inspired workout (his is 20 -1) checks my daily chins, pushups, burpees, and conditioning.
If possible i may try to squeeze in an easy airdyne ride or OS Resets but I am satisfied with todays work.
W2D1 Greyskull LP
Fasted Morning Weight Vest Walk 35lbs 3 miles
Frequency Method:
25 chins
75 pushups
Villain Challenge 1 progression
3x19 burpees 57 sec sets
GSLP
OHP 100lb 5/5/11
Chins 20lb 5/5/10
SSB Squats 175lb 5/5/10
Dips 37.5lb 2x8
Hanging Knee Raises 2x12
Neck Harness Extension 12.5lb 4x25
Conditioning:
50 Sandbag Clean and Press 50lbs
6:45 ( bag kept needing adjusting or I could of done better)
W2D2 Greyskull LP
Fasted Morning Airdyne 20m ( snoozed the alarm and had to cut it short)
Frequency Method:
25 chins
75 pushups
Villain Challenge 1 progression
3x20 burpees 1min sets