AM workout
Deadlift 3x5x245
Good morning 3x10x95
Chin-ups 3x10
Barbell row 3x10x115
Seated fat grip db curl 3x10x20
Focused on getting a huge stretch on all the assistance, & it was really good. Didn’t really progress any weights or reps (switched out the curl variation though) but the assistance was better this week solely because of rep quality. A good end to a solid week
AM workout
Press 2x5x135, 2x5x145
Lateral raise + reverse fly 3x10+10x10
Barbell curl 3x10x65
Band pushdowns 3x20
Incline curls 3x10x20
Bw overhead tri ext 3x10
AM workout
Squat 2x5x265, 2x5x280
FFE reverse lunge 3x10x90
Deadbugs 2x5
Ab wheel 2x5
Belt is still a bit loose on squats. I guess that’s a good thing physique wise, but makes the lifts tougher. Oh well. I’ve done the lunges with kettlebells in hand the last two weeks, & I’m liking those more than with a barbell. Grip came into play a little bit today, but it’s not nearly as tough to balance. Part of that is probably being less out of breath as well.
AM workout
15 minute airdyne- 5.39 miles
Easy pace, as I haven’t done this in a while. Still a bit fatigued by the end. Breathing was never challenged really, just legs a little bit
AM workout
Bench 2x5x190, 2x5x205
Incline bench 10x115, 2x10x125
Db incline fly 3x10x20
Db overhead tri ext 3x10x20
Push-ups 3x10
Bench felt really strong today. Happy with how it moved & I feel ready for next week. That high incline bench is just such a solid movement. I’m keeping a relatively close grip, so the range of motion is huge. Really hammers all my pressing muscles at once, to that point that during the workout today I thought “if I could only do one pressing movement for the rest of my life, it might be this one.”
AM workout
Deadlift 2x5x245, 5x265
Good morning 10x95, 2x10x105
Pull-ups 3x10
Barbell rows 3x10x115
Fat grip seated db curls 3x10x20
AM workout
Bench 3x5x135
FFE reverse lunge 3x5x40
Pull-ups 3x6
Back extension 3x10
Hurt my back a bit last week, & this is an impromptu deload week/workout today
feel better soon
Thanks man. Don’t think it’s super serious, hopefully just gonna need to unload it for a week or so to get back to normal. I’ve always had issues with it flaring up sporadically
PM workout
5 rounds
15 kb swings 45 lbs
10 line facing burpees
Finished at 6:30
Had the itch to do a CrossFit workout today. Probably wasn’t the smartest, as my back was feeling way better before this, but oh well. Pretty decent showing on this one
Yesterdays PM workout
Close grip incline bench 3x5x115
Back extension 3x10
Pull-ups 3x6
Deadbugs 3x5
Todays PM workout
30 minute airdyne- a little over 11 miles
Hoping to get back to hitting it hard next week. Back doesn’t feel great, but I’ll at least do what I can on everything rlse
PM workout
5 rounds
.5 mile airdyne
5 reverse lunges
5 chins
5 dips
Been battling a gnarly fever the past two days, & still not fully recovered, but I wanted to try to ease back into training a bit today. Thinking I’m gonna do mainly airdyne/bodyweight training at least until my back heals up. A couple reasons I’m looking forward to this
-I’ve barely done any conditioning the past few blocks of training, so doing 4-6 aerobic workouts a week should kickstart my conditioning back up, which I need.
-this will cycle out movements that I really like, but may be getting a touch stale. Really love incline curls, but I’m never really sore from them anymore, whereas when they were new my arms was stiff for a couple days.
-really the main reason, this will give my back some time without loading, which will help it heal. I am going to be doing some back extensions, just didn’t today as sinus issues make it feel absolutely terrible.
-it’s just something fresh right now. I admire the people who can have one single focus & grind on that for years at a time, but I don’t think I’m there yet. I enjoy doing different stuff too much
PM workout
7 rounds
.5 mile airdyne
7 back extension
7 chin ups
7 dips
PM workout
5 rounds
1 mile airdyne
7 chin-ups
7 kb press 45 lbs
Ab wheel 2x5
Realized on the first set of chin ups that my lats are a bit sore. Good stuff today
AM workout
BTN press 3x10x95
Back extension 3x10
Fat grip barbell curls 3x10x65
Incline tricep extension 3x10x20
3 mile airdyne
Wanted to get a bit of bodybuilding work in today. Tested out incline tricep extensions, but just wasn’t a huge fan. Got a really solid pump in on the press & curls though. Started scheming some training ideas going forward that I’m interested to test out
AM workout
15 min airdyne
Goblet squat 3x10x45
Plank 2x1:00
PM workout
BTN press 2-3-5-10x95, 2-3-5-10x75, 2-3-5x75
Plank 3x1:00
FFE reverse lunge 3x15x40
Fat grip barbell curls 3x20x45
Starting the program from Dan John’s new book, the armor building formula, today. Excited to give this a go. Adding a little bit of extra work on top, but nothing too crazy. To keep myself in check a bit, I’m thinking about capping the lifting workouts at 30 mins so I don’t just nuke myself every day.
AM workout
20 min airdyne- 7.19 miles
Easy conditioning today. Shoulders feel a touch sore/tight from yesterday, & glutes are sore from the lunges
AM workout
ABC’s 5x2 w/45 lb kbs
Incline bench 3x15x95
Incline curls 3x15x15
Kneeling Ab wheel 1x10
Short, simple, & relatively easy day today. It’s looking like my schedule may become way more full soon, so the length of the workouts on this program might turn out to be exactly what’s needed. Dan John’s emphasis on something being reasonable & repeatable with busy life circumstances is something I’m thinking about a pretty good bit with regards to training right now. With that said, it’s hard not to look at the workouts and think “that’s it?”, but it’ll be interesting to see this through. Maybe it really is enough & I’m just so used to doing a lot more training. Or maybe it is less than I need, but even that will at least help me learn more
PM workout
20 min airdyne- 7.32 miles
Also got in close to an hour walk this morning. Trying to get a solid walk in as many days as I can right now