I’m going to copy your fartlek method to my workouts note. It looks like a great interval workout. Thanks for explaining it 
ETA: one set is running for three, 20-second bursts and slow-jog resting for two minutes until the next set. How long is the slow-jog rest period between the 20-second runs? I’m guessing 20 seconds as well but wanted to double check.
Run hard x 20 sec
Jog slow or walk x 20 sec
Run hard x 20 sec
Jog slow or walk x 20 sec
Run hard x 20 sec
Rest 2-3 minutes
As you improve, you can increase the intervals to 25 sec or add a fourth set.
Another good one is:
Run hard x 30 sec
Jog slow or walk x 30 sec
Run hard x 20 sec
Jog slow or walk x 20 sec
Run hard x 10 sec
Rest/Recover
It’s the same amount of time but split differently.
They both look like good splits. Thanks!
11/2/20, Monday, UB - ME, bro-style
Warm-up
Low incline Smith bench
Wobble-cable machine rows
Low cable pec flyes
Rear delt flyes, bench supported
Lateral raises
Single tricep DB extensions
DB twist curls
The pump was real. I’m slowly increasing reps on the bench and rows, which is exactly what I aimed to do. Thought maybe some pec flyes will help advance my goals. Two workouts down, three to go this week.
10/5/20, Thursday, Kinda legs
Stepmill
Single horizontal leg press
I might do some backyard squats or deadlifts after I cool down. The stepmill kicked my butt and all the rest of my legs.
11/6/20, Friday, UB pump
Dip machine
Wide neutral pulldowns
Face pulls
Short session. Given my recent track record, I likely won’t do any more at home 
11/8/20, Sunday, cardio
Treadmill
11/9/20, Monday, UB-ME
Low incline Smith bench
Wobble cable row machine
MTS pulldowns
Squeezed this in just before the gym closed. I had to rush and superset everything, which I’m guessing is why I didn’t get 5 reps with 190. I’ll probably use these weights again next week. The MTS pulldowns are a fantastic counterpart for the back-off bench sets.
11/11/20, Wednesday, cardio
Treadmill
Exercise bike
Well, poopfish. The state’s returning from partial to full lockdown on Monday. I’d just developed a good split, too. But, no matter. I told @ChickenLittle I want to improve my push press, so now’s the time!
I plan to stick with the Washed-Up Meathead template, simply replacing low-incline press with push press and… something for dips until I rebuild the surface of my bench. I’ll see what program makes sense, tho. Part of me likes the idea of a simple OLAD, with the caveat of doing one extra exercise on a few of the days - a TWOLAD. I’d follow push press with push-ups, towel pullups with forearms, etc.
So many programs to run! Maybe now’s the time to experiment and try a routine I’ve never done.
11/14/20, Saturday, UB pump
Warm-up supersets
Dip machine
Seated cable rows, wide neutral grip
Machine incline press
MTS rows
Rower
Dips
The dip and incline press machines are a fantastic pecs 'n triceps combo. I’m looking forward to that pair when things reopen.
11/15/20, Sunday, cardio-legs
Warm-up
Treadmill
Recumbent bike
Single calf press
Horizontal leg press, bilateral
Thus halteth gym-going for at least a couple weeks. Tomorrow’s a day off, then Tuesday I’ll begin what’s next 
Sorry about the lockdown man! I won’t get political in your log, but it sucks to deal with wherever you land on it
Thanks! Feel free to be as political or apolitical in my log as you want. I don’t believe the numbers here in the States justify the response, but no one asked my opinion when making decisions 
I don’t think it’s ever acceptable to suspend Constitutional freedoms in this country. If it’s worth sending an 18-year-old to die for, we’ve got to be willing to risk an 80-year-old
These sessions don’t look sexy at all, but I commend you for doing the stuff that’s typically not fun!
I was talking to a black Lieutenant last week about a lot of things. I enjoy getting a different perspective and I can tell he has latched onto the “I’m black” mentality. Our school district has been given the burden of deciding how to proceed with school. Seven volunteers are in charge of a city with almost half a million people. They were hoping the State or County would help them by telling them how to proceed but they got nothing. They’ve decided to finish this semester as is: K-5 can go in person if they want or do remote learning. Junior High and up are all at home. Junior High will get the option to attend in person next semester.
As a police officer and seeing what we see every summer, I can’t help but think about the risk vs reward for this scenario. I haven’t heard any local stories of children dying from Covid. I personally think the greatest risk is a student taking it home to mom or grandma. At some point, we have to see what we’re doing to these kids by leaving them out of school. There are students who want to do their school work but can’t because their home life sucks. There are kids who don’t care about school but they will still go which gets them off the streets. When they’re not in school, they roam the city day and night committing crimes. The odds of them getting shot and killed or killing someone else are higher than them dying of Covid.
The Lieutenant told me to talk to a parent who has lost their child to Covid and see how they feel about sending kids back to school. He then asked me if I’d want to send my kids to school. Well, that answer is yes because our daughter is already going. That’s how I feel about it.
Here are the death stats from 2018:
I firmly believe that a large chunk of those heart disease patients were obese. I believe that makes their death self inflicted. I feel the same about cancer. Cancer is the growth of cells that harm us. Americans eat food that causes inflammation which leads to the growth of those cells. I believe there are a lot of cancer patients with self inflicted conditions.
From 2/1/2020 to 11/7/2020, Covid has allegedly killed 225,623 Americans. We have all heard the stories about the stats being inflated and hospitals being paid extra money for Covid deaths. I personally know people who have lost loved ones “to Covid” even though they were suffering from one or more ticking time bomb of an illness. If a white cop wasn’t involved then George Floyd’s cause of death might have been attributed to Covid since he tested positive.
America is all about cures, but not prevention. If the US was actually concerned then there would be marketing campaigns encouraging people to lose weight, get fit, and reduce their chronic illnesses. Here is the list of things that make you more likely to die from Covid. And remember, the average person killed by Covid had 1.6 of these.
The bold text is my doing. I can’t believe that we continue to ignore that we make ourselves vulnerable. The pharmaceutical companies are all about cures, but prevention would kill their industry. Funny how the government doesn’t care about all of our self inflicted diseases.
America needs to fix itself. A population of healthy, fit, resilient people would make the threat of Covid laughable.
I’m not completely prepared to respond to this, but I wanted to say I love the research and analysis!
Edit: I will say I think it’s two separate arguments, and I actually find myself on the same side of both.
Argument 1: what’s the actual relative risk?
Argument 2: should government dictate what risk you, the individual, take in any case?
I agree. The N95 mask will filter out most bad stuff for the wearer so I think the scared people should wear those while the rest of us go on as normal.
I’m currently working my side gig at Dick’s Sporting Goods and an old guy came in and refused to wear a mask. He was pissed when the manager told him he had to wear a mask or shop online. The next step would have been me telling him to leave or get charged with trespassing.
This is not how the Land of the Free should be living.
The other argument is simple - the government should provide warnings and information and let us choose how to proceed. They’re using the public safety exception and it’s been going on for six months. At what point do we accept that Corona is here to stay and move on? We can’t be held hostage for years like this.
The government has effectively crushed certain sections of the small business world. I wonder how it’s going to go when someone files a lawsuit.
Agreed. That’s the purpose of having a Constitution, plain and simple.
Exactly. The right to peaceably assemble and the right to be secure in our persons and property from unreasonable searches and seizures (forced to wear something on our bodies is a form of seizure, similar to being handcuffed) have been denied.
Soooo, a two-week break happened (incoming writing about upcoming lifting.)
The first week of gym closure became an unplanned but not unneeded deload. I did precisely one bro-workout with my cousin’s son, supersets of shoulder presses and curls 
The second week was spent recovering from my annual sinus infection. The gyms are reopening here tomorrow, but I’m liking the prospect of home workouts with free weights.
After a week of sensible re-acclimation workouts, I’m planning to choose from three options:
Goals:
I’m going to exchange push press for Smith bench as the max effort lift and db OHP for the dip machine. I kinda hate towel pull-ups, but they’re my only vertical pulling option right now, so they’ll do.
My finicky hip makes legs and circuit conditioning tricky. Rounds of goblet squats and light sumo deadlifts worked a month ago, and lunges are always beneficial. Those lifts plus calf raises would make a decent leg session. I’m tempted to try light front squats too, something like 5 x 2 at 135, and very slowly build if they feel ok.