Comments: Good session. I hurt my back doing yardwork on Saturday (Yes, getting old. I know…). Yesterday it hurt to walk when I woke up. Probably felt about 50% better this morning but still decided to push legs back to later in the week. I should probably give in and go to the chiropractor at some point… Hit some good sets nonetheless…
I was talking to another guy in the gym this morning and we were sharing some raw dogging stories. It was hilarious… Still need to get some content for the IG page. If anyone has any let me know. I created a Gym Raw Doggers page on X this morning while sitting in the waiting room at the tire shop. @GymRawDoggers
Good idea to push legs back to later in the week. Chiropractors can be a God send for things like that. Not a bad idea to hit one up. Make sure they take X rays. A good one will.
Comments: It looks like I have to go out of town for the next few days so I went ahead and combined Legs and Push this morning. I don’t think I’ve ever combined those two days since my return to the gym so I figured I would come up with as many supersets as I could. After Cybex SP I started grouping together 2-3 exercises with my strength sets. Since I was doing 6 sets on my main lifts I would switch exercises halfway through and do different supsersets on the second half, if that makes sense. Definitely got in a ton of work and spent a lot of time walking hastily all over the gym. Ha ha… If the machine I wanted was busy I would just pick a similar one and then come back to it later. It was sort of a lot to keep up with but also pretty fun. Overhead Press straight into Front Squats was a pretty cool combination.
Will try to wake up early and do a Peloton ride before leaving town.
Thanks Shane. It’s funny, there is the group in the gym that pays to be in this “class” that one of the trainers puts on. It is basically a group of maybe 5 of them that just takes turns switching between different exercises that (combined) hits the whole body. So effectively they are just doing supersets for about an hour. I always look over at them completely baffled as to why anyone would pay someone else to come up with a bunch of supersets for them when they could just pay their gym membership fee, walk in and put together their own supersets? IDK…
Peloton
45 Minute Power Zone Ride – Matt Wilpers
Total Output: 536 kj
Calories: 607 kcal
Avg Cadence: 81 rpm
Avg Speed: 21.1 mph
Distance: 15.84 miles
Avg Output: 199 watts
Avg Resistance: 50%
3,134/24,892
Comments: Good ride. I wanted to do 60 minutes but only had time for 45. This was the same one that Shane did the other day. As usuall, I upped the zoneage a little and did intervals of 6-7/4. Off to Myrtle Beach. Might be doing a hotel metcon in the morning.
“Murph (No Vest)”
Complete the following for time:
1 Mile Run (Sub 3 Mile Bike) - 7:50
100 Pull-ups
200 Push-ups
300 Squats – 24:08
1 Mile Run (Sub 3 Mile Bike)
32:20, 422 Cals, 158 BPM
Comments: Got out here right after 6:00AM for this. The sun came up during the first bike ride. Wanted to put the pedal to the metal and stretch those lungs a little. Mission accomplished. I guess technically this is a PR as I don’t think I’ve done Murph with no vest and subbed the Peloton for running yet. This was nowhere near as bad as doing it with a vest. Ha ha… Alright, off to Myrtle Beach. Have a good day folks!
Ended up taking the day off from lifting, etc. Instead I did 2 hours of yardio this morning and then surfed for about 1.5 hours this afternoon. The hurricane off the coast has kicked the waves up quite nicely all across the southeast. I cut out of the office around 1:30 and just happened to be walking out this random beach access and there on the beach is my old surf buddy from 20 years ago. We paddled out together and had a good time catching up. About ten minutes into the session we were sitting there talking and this bomb set comes in. We had no chance of making it and took two very good sized waves right on the head. Boards were everywhere and we were getting tossed around under water like a washing machine. It has been a good while since I’ve been held down like that. We came up laughing about how we’re told old now for that kind of a beating. Ha ha… Back at the office now finishing up a few things. Hope y’all have a good weekend!
Yesterday’s Cals: Pretty much Thanksgiving in August…
Gym – Legs
Bike
20:00, 210 Cals, 132 BPM
Dyna Body Squat
10x140
10x140
10x140
SS
Toes to Bar (Slow)
5
5
5
5
HS IL Leg Press
12x90 PS
10x115
8x135
SS
Squat
10x135
8x155
6x175
LF Leg Extension
12x110
10x130
8x150
SS
HS IL Leg Curl
12x25 PS
10x35
8x45
Hip Abduction
12x190
10x210
8x230
SS
Hip Adduction
12x190
10x210
6x230***This felt really heavy for some reason
SS
LF Back Extensions
10x110
10x110
10x110
40:00, 325 Cals, 119 BPM
Comments: Definitely just punching the clock this morning. I have had some mild chest congestion for several days now. Not sure where that came from but it is effecting my energy level. Plus we ended up hanging out with some friends pretty late last night so I was dragging this morning. My lower back has been sore since surfing on Friday. I was going to push legs back a few days but might go catch the tail end of this swell today so figured my back may actually be in worse shape after that so better get legs done. Ha ha…
Thanks man. The wind picked up and blew it out before I could get on it so not thrashing the back any more today. Boone is definitely a cool place. Honestly, I didn’t know there was that much to do there either. There was a lot more that we didn’t get to do. Looking forward to the next trip!
