October/20/2019
Wake Up: 8:30am (had a very late night at work)
Song of the day: You’ll be sorry (HIKU)
Workout: 10-10:45am
Me:
GF:
October/21/2019
Wake Up: 9:30am (really needed sleep, so I slept way late)
Song of the Day: Bound 2 (Kanye)
Workout: 12-12:30pm
Me:
GF:
The GF’s kettlebell swing is struggling, but she made a breakthrough today by concentrating on the proper muscles. It’s all coming together. This light workout really helps with DOMS, and it also will get us primed for the deadlifts we’ll do tomorrow.
October/22/2019
Wake Up: 5am (felt pretty good. Haven’t gotten up at 5 in a week or so, so I felt tired)
Song of the Day: Round and Round (Ratt)
Workout:
Me:
GF:
October/23/2019
Wake Up: 6:30am (legs felt a bit tired, but I was happy to do some light upper work)
Song of the Day: Higher (Re Rat)
Workout: 10-10:20am
Me:
GF:
October/24/2019
Wake Up: 5am (Everything but my neck felt very refreshed, BJJ is brutal)
Song of the Day: IM GONE (JOYRYDE)
Workout: 5:30-6:20am
Me:
GF:
Good on you and your girl training together. Thats great. My wife gets bored as hell lifting so she does her thing with tennis and I’m a gym rat.
There are definitely some unique challenges to working out together like strength differences and size differences. Trying to come up with unique solutions to each lift and program can be interesting and challenging. As for the boredom aspect, my GF wasn’t too keen on it at first, but once she started seeing “fitness” as a “lifestyle” and seeing gym girls on Instagram, she got a bit more motivated to change her body. Its nice to have a workout partner to help, teach, and have for motivation. She doesn’t play any sports or have any active hobbies, so her dive headlong into the gym has been great for her.
October/25/2019
Wake Up: 6:30am
Workout: 7-7:30am
Me:
GF:
It might not be obvious because I haven’t directly stated it, but the goal of the days between each “Total Body” day is to extend the anabolic window of target muscles of our choice. This idea is taken from Christian Thibadeau’s “Hard Body Training for Women,” where he talks about how light/high-rep work in muscles that have been previously activated will extend the anabolic window and accelerate recovery. So that has been the goal of the days where we only do light back, quad, and glute/hamstring work. I personally do feel that it accelerates my recovery between the heavy days, but I have not performed it enough to recognize any significant size gains.
October/27/2019
Wake Up: 8am (felt refreshed, ready to study some heat transfer)
Song of the Day: Va Va Voom (Nicki Minaj)
Workout: 8:45-9:30am
Me:
GF:
October/28/2019
Wake Up: 8am (Felt a bit tight, but refreshed. Got 9hrs of sleep and had the longest, craziest dream of my life. Ready to do some work)
Song of the Day: Like Ships (Over the Garden Wall)
Workout:
Yesterday’s workout:
https://www.instagram.com/p/B4JIINaFpzj/?utm_source=ig_web_options_share_sheet
Me:
GF:
One thing that’s worth mentioning is that we have an instagram workout log as well. We post the videos of each lift throughout each workout and compile them into an instagram post. The caption is the Tnation log entry I make each time we workout. We have only been doing this for a week and a half, but it’s been fun to track our progress in such a tangible way. It also helps both of us check our form and make necessary corrections. The profile is @emandjaketrain. I would highly recommend that anyone with a log on Tnation supplement it with videos as well, and Instagram has been a great platform to do that.
Another thing worth mentioning is that I have revisited some of the Neurotype material that CT posted on Tnation a while back. I am most certainly Type 1A, meaning I need short/intense workout sessions with heavy workloads. I intuitively have been able to deduct that these workouts best suit me, but it has been great to have some more structure around my erratic workout jumping. I have tried to channel my workout-ADD into focused 4 week cycles where I commit to a plan for those 4 weeks, then keeping relatively the same structure, I switch some of the details of the workout and create another 4 week cycle. I am currently building the next 4 week cycle of our workout, and when it is finished, I will post it here.
Lastly, my only goal besides just making overall progress, is to achieve a working squat weight of 315lbs. That is low for a lot of people, I know, but that will be as much weight as I will ever need to squat, so I will be satisfied in my soul with 3 beautiful plates.
October/30/2019
Wake Up: 7:30am (felt decent, hamstrings a bit sore)
Song of the Day: Cancer (My Chemical Romance)
Monday’s workout:
https://www.instagram.com/p/B4KsccEFu4k/?igshid=ez3p6m1oevnj
Workout: 8-8:45am
Me:
GF:
Will be starting another 4 week training block next week. So we probably wont have another full body day until sunday.
October/31/2019 Happy Halloween
Wake Up: 5am (legs a bit tired, but overall, ready to put in the work)
Song of the Day: Slow Ride (Foghat)
Yesterday’s Workout:
https://www.instagram.com/p/B4QQuH9lUA6/?utm_source=ig_web_copy_link
Workout: 5:30-6am
Me:
Em:
November/3/2019
Wake Up: 7am (got to watch UFC244, man what a card, but it kept me up late so just a little sleep deprived)
Song of the Day: Hakuna Matata (Lion King)
Yesterday’s Workout:
https://www.instagram.com/p/B4TWQNXF4fD/?utm_source=ig_web_copy_link
Workout: 8-8:45am
GF:
Overall, I’m pleased with this workout. Squats were sad, but I know it was just a bad day and that I didn’t necessarily lose my strength. This 4 week cycle is based on 797M method that chad waterbury posted about a while ago. I’ll complete the cycle spreadsheet and then post it here.
November/4/2019
The GF did some pull-throughs and concept rowing this morning, but I didn’t workout today because I took some time to study. However, I thought I’d post my workout plan for the next few weeks:
Structure: 3 day total body
Day 1 (Heavy)
Day 2 (Medium)
Day 3 (Light)
Revisiting some of my favorite articles lead me to try combining 797M, BDWFNL, Set/Rep bible, 22 Proven Rep Schemes. This is the plan for the next few weeks.
November/5/2019
Wake Up: 5am (Felt refreshed, ready to rock. legs were a bit tired, but upper body felt good)
Song of the Day: Miami (Nicki Minaj)
Previous Workout:
https://www.instagram.com/p/B4cR6XQlUBQ/?utm_source=ig_web_copy_link
Workout: 5:30-6am
GF:
November/7/2019
Wake Up: 5am (only 6hrs of sleep, but I woke up between sleep cycles so I felt great. Hamstrings were tired)
Song of the day: Magic Man (Kanye)
Yesterday’s workout:
https://www.instagram.com/p/B4i6frEFhSk/?igshid=wbctgfafn2v
Workout:
Me:
GF:
Zerchers hurt like h***, I added weight since my first time and my form still felt okay. However I certainly felt the weight increase in my elbows. I had to put my hoodie back on and scrunch up the sleeves around my elbows so I had more padding.
November/9/2019
Wake Up: 7:30am
Song of the Day: Another One Bites the Dust (Queen)
Previous workouts:
https://www.instagram.com/p/B4lNw5iF33S/?utm_source=ig_web_copy_link
Yesterday I did some rowing, biking, and battle ropes to warm up for stretching
Workout: 9-10am
what
Joules are the units of energy. Energy can be calculated by multiplying a particular force by the distance that force traveled. The force that was generated is equal to my bodymass multiplied by acceleration due to gravity, which would be 95kg x 9.81m/s^2 = 932N. By multiplying this force by the distance I traveled, you get 932N x 1.12m = 1035J. I enjoy doing explosive exercises, so I might start being mindful of the energy I generate and see how that changes as my strength goes up.
That would only work if the force is constant, which it isn’t and you would have to multiply not by the 1.12 meters you jumped since you move your legs up to clear the box but by the change in height of your center of mass. I would just use change in potential energy using change in center of mass as the height to find the work done. Could find this through video. Interesting way to look at training though.