In my (limited) experience, these sessions work better (/suck more) with some sort of power element to the run. So sprint starts, sleds, hill sprints. It’s the full body power of the movement that sucks the life out of you. I’ve tried them a few times with just a moderately paced run instead of a sprint and it just turns into a shit running session.
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I meant the one @tlgains mentioned. Just looks like a recipe for burnout, especially if you’re not already doing/pushing cardio.
OK just checking. Wanted to make sure I wasn’t saying that his had been written by Dan John, haha.
I’ve never tried it just “normal” runs but I can see how this would be true. Good note for myself to remember.
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Thanks guys I appreciate the help. So I’ll start by walking based on what @garagerocker13 said. I’ll either use the treadmill or go outside for walking.
My brother has ankle weights. Are those useful?
You’d be better served by putting them in a bookbag on your back than on your ankles. Even 15-20 lbs will change the feel and effects of the walk, so no need to go much more than that to start.
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So here’s what I did yesterday.
I walked for 10 minutes. Had to take breaks in-between.
backpack with 20 lb
Max Incline
2.5 speed
5:00
rest
2:00
rest
3:00
rest
Each training cycle is 3 weeks.
So for progression on this.
10 minutes
15 minutes
20 minutes
Then next cycle I can add like 5-10 lbs. but the time intervals stay the same.
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That’s a really smart way to program that man, nice work. Kick ass.
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Been ninja-following this log on and off for the last few weeks.
Gotta say man, you’ve come a long way. It’s been awesome watching you just put your head down and get to work. Kudos.
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What he said.
The mindset change has been unreal.
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Dumbbell Deadlifts- 100 lb dumbbells
1x18
85 lb dumbbells
1x6
1x3
Dumbbell Press-55 lb dumbbells
1x6
35 lb dumbbells
1x12
1x12
1x14
No romanians. Too taxing.
Press was doodoo. (This session was on Wednesday)
Today
I walked 4 miles with my mom
@garagerocker13
I think I might’ve overdone it
Looking at your cardio routine, it was likely the incline weighted treadmill walks that did it. I missed the max incline treadmill the first time I read it. You may be better off doing unweighted max incline treadmill walks, then using the 20 lbs when you go out walking.
I will say that I did a 5-mile hike with my wife and squatted the next day…it didn’t go well either. All a balancing act and you’ll eventually learn what you can and can’t handle. Chalk it up to experience man.
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Dumbbell Floor Press-75 lb dumbbells
1x17
55 lbs
1x14
1x16
1x10
The forbidden workout. Skipping legs. Lol my legs need rest. Yeah but if I had @boilerman legs I probably could’ve trained them today.
I was ready to go with upper body tho. I like ending off the week with more reps in the heavy amrap.
Haha, not too sure if you’ve seen @garagerocker13 log yet, but he’s a beast.
I find legs way easier to push through the pain/fatigue than upper body. Not too sure why but I feel like I could always squeeze out a couple more reps on lower body days.
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Thanks man! Far from a beast, just experienced I’d say. I’m in the same boat though, I can push upper body until I’m blue in the face but I have to cut lower body sets much shorter. Otherwise, my left leg/side does 75% of the lift for me which is exactly how I get hurt.
Everybody’s gotta back it off once in awhile, nothing wrong with it. Just hit it super hard next time.
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^This. Good work tlgains
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Goblet Squats-100 lb dumbbell
1x15
Probably could’ve gotten more but i stopped after feeling some pain in my right bicep. I still consider this a pr because this is the most reps I gotten on 3 sets with a 100 lb dumbbell
1x12
1x12
Floor Press-80 lb dumbbells
1x15
60 lb dumbbells
1x? Idek could’ve been 12 or 15 just slipped my mind
1x15
1x12
Bulgarian Split Squat- 50 lb dumbbell
Right Leg-10 Left Leg-10
40 lb dumbbell
Right Leg-7 Left Leg-7
30 lb dumbbell
Right Leg-5 Left Leg-5
Great way to start the week
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Cardio
Walked 4.6 miles with mom
No weight I feel that might kill me given the distance.
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Going without weight was a good idea man, 4.6 miles is a lot. Congrats on the PR too! 
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Thank you
Strong garage dude
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Is there any timeline when gyms will be opening where you are? Ohio is the end of this week I think? Do you have a gym membership lined up for the summer or are you gonna continue your DB work at home?
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