Turning Obsession Into Progress

Training Training Logs
161

January/8/2019

Wake Up: 5am (First time waking up at 5am in a while. Wasn’t as bad as expected. Only 6 hrs of sleep but felt alright)

Song of the Day: Lentil (SIA)

Previous workout wasn’t filmed since gf wasn’t lifting weights

Workout: 5:30-6am
Me:

  • Row - 1x600m, 5x30s AFAP
  • Battle Ropes - 3x30s AFAP

Today was more of a light conditioning day. The intensity was high, but the volume was very low. Next time I’ll finish with Jacob’s ladder and then call it a day.

162

January/9/2019

Wake Up: 5am (Felt pretty beat up and tired from MT last night)

Song of the Day: Still of the Night (Whitesnake)

Previous workouts won’t be filmed until the gf is back to doing my workout as well

Workout: 5:30-6am
Me:

  • Lunge - 3x10@70 (35 each hand)
  • DB Row - 3x5@100
  • DB Incline Press - 3x5@160 (80 each hand)
  • Hyperextension - 2x10@BW

GF:

  • Lunge - 3x12@BW
  • Machine Leg Press - 3x5-10@40
  • Leg Extension - 3x12-15@30

I dropped the intensity of the workout a bit today because MT was brutal last night. I ended up doing a ton of stuff, and it wore me out completely. My conditioning has never been tested harder, but it felt good to have done all of that. I didn’t want to burn out again before tonight, so I gave myself more of a “restorative” workout. Good stuff.

163

January/11/2019

Wake Up: 7:30am

Song of the Day: Ladyworld (TWRP)

Workout: 8:30-9am
Me:

  • Box jump - 2x5
  • Broad jump - 2x3
  • KB Snatch - 3x3@50lb
  • KB Swing - 3x8@50
  • Facepull - 3x15@70

GF:

  • Box jump - 2x5
  • Broad jump - 2x3@3ish feet (I think on box jumps she wasn’t jumping as much as she was just picking her feet up really fast, so I decided to add in some broad jumps so that I can gauge how hard she is jumping.)
  • KB Squat - 3x8@25 (I tried to get her to have a slow eccentric and then explode up, but she struggled a bit. We will work more on recruiting her muscle mass and making it useful for more than just slow contraction)
  • Pull throughs - 3x8@50
  • Facepull - 3x15@24
164

January/12/2019

Wake Up: 830 (Gave myself a bit more sleep, and it felt great)

Song of the Day: Right Above It (Lil Wayne)

Workout: 9:20-10am
Me:

  • Row – 3x200m
  • Rear Delt Flys – 3x12@15
  • Hyperextensions – 3x15@BW
  • Jacob’s Ladder – 3x1min

GF:

  • Row – 3x200m
  • Rear Delt Flys – 3x10@5
  • Hyperextensions – 3x8@BW
  • Jacob’s Ladder – 3x30s

So far she is pain-free, so we are gonna get back down to business soon.

165

January/14/2019

Wake Up: 5am (Felt pretty refreshed, rest days are great)

Song of the Day: Get Down (B4-4)

Workout: 5:45-6:20am
Me:

  • Zercher Squat - 3RM@185
  • Pullup - 2x3,1x5@260 (BW+45)
  • Dip - 3x5@260 (BW+45) (On the last set I went to step back to the platform but missed it and lost my balance for a second)

GF:

  • Squat - 3x5@65 (Worked on form a bit)
  • Pullup - 3x8@BW-85
  • Dip - 3x8@BW-85

I will be adding volume to the GF’s workload because she will need it since the intensity of her workouts are relatively low. I however, will keep this high intensity, low volume, high frequency pace.

166

January/15/2019

Wake Up: 5am (Went to bed at 9, so I’m all refreshed)

Song of the Day: Phantom Racer (TWRP)

Workout: 5:35-6:20am
Me:

  • Squat Jump - 3x8@20lb
  • Powercleans - 3x5@75 (I am still practicing form, and this weight was a great start)
  • Explosive landmine press - 3x5@50
  • Medball Slams - 3x8@10 (Done as fast and hard as possible)
  • Ab Wheel - 3x6

GF:

  • Squat Jumps - 3x5@10
  • Trap Bar Deads - 3x6@35 (Worked on her form mainly)
  • Med Ball Throw - 3x5@10 (I had her throw it straight up like a chest pass in basketball)
  • Med Ball Slams - 3x8@10

This was the first workout in a while that was conducted in the garage. There was a bit of adjustment, but it worked exceptionally well. It feels good to be back in a cold garage for my workouts.

167

January/17/2020

Wake Up: 5am

Previous Workouts: (Posting the one’s we’ve filmed, but didn’t post yet)
This will be updated when I can add an instagram link. I can’t do that on my work computer

Workout: 5:30-6:20am
Me:

  • DB Incline Press - 6RM@95
  • DB Row - 6RM@120
  • Squat - 3x6@205
  • Military Press - 1x10,10,5@95,115,135

GF:

  • Row - 5min
  • Leg Press - 3x10@40
  • Leg Extension - 3x10@30

I felt good this morning, so I just kept doing work. I didn’t want to wear myself out, but it felt great to work up to a heavy set and move on, so that’s what I did.

168

January/18/2019

Wake Up: 7am

Song of the Day: What A Wonderful World (Louie Armstrong)

Workout: 8-9am
Me:

  • Broad Jump - warmup, then 5 max distance
  • KB Snatch - 3x3 each arm @ 50
  • KB Swing - 3x8@50
  • Jacob’s Ladder - 3x1min

GF:

  • Broad Jump - warmup, then 5 max distance
  • KB Squat - 3x8
  • Jacob’s Ladder - 3x30s
169

January/19/2020 I realized I’ve been putting 2019 on every post lol

Wake Up: 7am

Song of the Day: Another One Bites the Dust (Queen)

Workout: 10-10:30am
Me:

  • Row - 3000m@12:30
  • Hyperextension - 3x10@BW
  • Med Ball Rollout - 3x5 (Some dude had the ab wheel, so I couldn’t use it, but I tried it on a med ball and it worked. It was clunky though)

The GF hung back today, she is very sore from the broad jumps yesterday

170

Ankles? Knees? Low back?

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171

January/21/2019

Wake Up: 5am (Muscles felt fresh, but body was tight/achy from sleeping on the floor)

Song of the Day: Africa (Toto)

Workout:
Me:

  • Zercher Squat - 5RM@185 (These feel pretty solid during the lift, but my back gets a bit tired and wants to round. So, I’ll probably stick with weight that is around here to avoid form breakdown)
  • Pullup - 5RM@260 (BW+45) (I am assuming I weight somewhere between 210-215. I’ve been weighing around 212, making pullups a smidge easier)
  • Dips - 5RM@285 (BW+70) (Easy peasy, will push more weigh soon)

GF:

  • Squat - 3x5@65 (Form is really coming together. She is initiating with her hips, and it’s helping everything else)
  • Cable Row - 3x5@60 (Great control, rowing strength is skyrocketing)
  • Dip - 3x5@65

@burnur her abs and obliques were torched. She did quite a few more broad jumps than me while trying to stick the landing. I think since it was one of the first times she was trying to jump as far as possible, her core wasn’t used to such explosive contraction while trying to bring her legs back in front of her. But I was pleased to see how sore she was, because that meant we had been avoiding that stimulus, and it’s now being reintroduced. I’ll also mention that I wanted to start recording my rower times after reading your entries. It’s becoming my favorite machine for punishing myself during conditioning.

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172

Oh nice, I instantly thought of joint pain which I’ve gotten from bad landings (especially in something like sports where you aren’t necessarily concentrating on the landings) but that seems way better

Nice, i mostly just started doing it for convenience and indoors for winter, but have been liking it much more than expected. Couple good things, it doesn’t seem to be as debilitating for me in the days after as something like running sprints (maybe that changes when I get faster, idk), also legs dont seem to cramp up the way I sometimes do on bike (which basically fubars the session)

A couple of the Y’s in my area has the Jacob’s ladders but I’ve never seen anyone use one in person. Seemed kind of deathtrappy to me but I’ve become interested to try it some time based on your positive review of it

173

January/22/2020

Wake Up: 5am (Very fresh, tired, but ready to rock)

Song of the Day: Phantom Racer (TWRP)

Workout: 5:35-6:20am
Me:

  • Box Jump - 3x5
  • DB Powercleans - 3x5@45 (My form was really struggling. I like the DB’s alright, but having to clean and then turn them was throwing my form off. I did however feel the lift primarily in my legs/traps, so that was nice)
  • Landmine Press - 2x5@45, 1x3@70 (On the very first set, I made a sudden movement and pulled something in my mid-back/trapezius area. It hurts to turn my head to the right and look down. It’s not serious, but kinda inconvenient)
  • Jacob’s ladder - 1x200steps, 1x150steps (man this really sucked today for some reason. I look forward to doing more conditioning tomorrow)

GF:

  • Box Jump - 1x5
  • Goblet Squat - 3x5@35 (these were done with the weight hanging between her legs, not supported at her chest)
  • Landmine Press - 3x3@Empty Bar (Her absence of pain was great, and I hope it continues)
  • Jacob’s ladder - 1x50steps, 1x30s

Overall it was a good workout. I’m happy to be working on powerclean form, and my gradual weight loss is really convenient. Tomorrow will mainly be a conditioning day, and I’m not sure what we will do, but I want to make it tough.

@burnur I never tried it at first because it looked goofy, and my dad felt the same way as you (death trappy lol), but he liked it because of how difficult it was. Anything that increases in difficulty as you increase in effort is tough, but that’s what I’m looking for. I’ll post the vid of me and the gf doing it today so you can see it. the bars are suspended about an inch above a steel plate that runs the length of the machine, so there’s no “falling through” it. And the waistband is connected to a brake that immediately stops the machine if you slow down too much, so its not gonna let you slip if you decide to bail. Worth a try for sure.

174

January/23/2019

Wake Up: 5am (was EXTREMELY drowsy upon waking, fell back asleep and was woken up 5 min later by my second alarm and then felt great. Idk)

Song of the Day: Unity (Queen Latifah)

Previous Workouts:

https://www.instagram.com/p/B7Tj2PjFO7Y/?igshid=7xtvodq6oysy

https://www.instagram.com/p/B7V71BqlpGl/?igshid=3ma5wfx76fmg

https://www.instagram.com/p/B7lh_AaloX4/?igshid=8vlduu43hsls

https://www.instagram.com/p/B7pFFn5FCPg/?igshid=1hkkqp1x9dkkj

Workout: 5:45-6:20am
Me:

  • Rower - 2541m@10:07
  • Stair Climber - 37floors@10:10

GF:

  • Stair Climber - 10:00
  • Rower - 1410@10:01

I really enjoyed this one. It was tough, but I’m glad we got it in. The gf was exhausted from being forced to do stair climber first, but we will be switching off next time.
I’m gonna test my times for 100, 500, 1000, 2000m and see what I get before I set some rowing goals. I’m thinking it would be fun to chase them.

175

January/26/2020

Wake Up: 7:30am (got lots of sleep, pretty refreshed. Stayed up late to watch UFC/Bellator)

Song of the Day: We are the Champions (Queen)

Previous workout:

https://www.instagram.com/p/B7qTI1DFFNB/?utm_source=ig_web_copy_link

TODAYS WORKOUT (it has no caption so I can post it. the caption will be added after the log is made. It’s dumb, i know, but it’s a great visualization of our progress for certain.)

https://www.instagram.com/p/B7ymUHMlJmR/?utm_source=ig_web_copy_link

Workout: 9-9:45am
Me:

  • Zercher Squats - 3RM@205 (suprisingly this felt better on my back than my last 185 attempt. No issues whatsoever.)
  • Pullup - 1RM@305 (BW+90) (I just wanted to see if I could do it, and I was able to get the first rep. It felt good, so I went for another but was too greedy. Like Icarus, I flew too high and my wings melted 90% of the way through the pullup)
  • Dip - 3RM@305 (BW+90) (Dips have kinda stalled I guess, but I’m not sure. I dont like to push these to the ABSOLUTE max because I’m nervous about my shoulders. I am however curious to see how much I can bench now that my dips have gone up a bit. I’m not expecting any positive or negative change because I dont know how my dip strength will translate.)

GF:

  • Squat - 3x3@95 (Originally I was going to have her do heavy singles, but she did great with this weight. Her form still held for the most part under such a heavy load, so I was happy. The last rep on the last set was sloppy, but it was my fault for telling her to try it. Nice progress!)
  • Pullup - 3RM@BW-40 (Boy is she getting close to a pullup. I’m excited for her because she will be progressing to negatives soon.)
  • Dips - 3x5@BW-50 (I honestly dont remember what weight/reps we did for dips, but I do know that we did them. I’m guessing from a foggy memory.)

Great workout. Very pleased with the results:

My PB’s:

  • Pullup @ BW+90 (I tried it a long time ago when I was about 175ish and just barely didn’t get it)
  • Zercher 3RM@205

GF:

  • Squat - 3x3@95 (using big-boy weights now. She’s doing great)
  • Pullup - 3RM@BW-40

I’d still like to hit 3 pullups @ 305, 5 dips @ 305, and perhaps a 225x3 zercher
The GF would like to squat 135, do a pullup, and a dip

176

January/26/2020

Wake Up: 5am (exhausted. not tired in my muscles, but I can feel my nervous system is sapped. GF felt the same)

Song of the day: Nonstop (Drake)

Workout: 5:55-6:20am
Me:

  • Jump Squat - 3x10@20lb
  • Powerclean - 3x5@95 (Still practicing form. getting better each time. I don’t want to up the weight until it is darn near perfect.)
  • Explosive Landmine Press - 54321 pyramid with no rest @ 50lb (I was trying to go as fast as possible, so this was pretty fun)

GF hung back and slept which she really needed. It’s worth mentioning this was all done in the garage, which just by being inside it raised my testosterone.

177

Just wondering, do yall eat before these early am ones?

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178

@burnur any workout before 7 is fasted. If we work out closer to lunch (10 or 11), it’s because we ate beforehand.

179

January/28/2019

Wake Up: 4:40am (woke up early from a weird dream, other than that, slept great)

Song of the Day: Power (Kanye)

Today’s workout:
https://www.instagram.com/p/B73bFMCFF_G/?utm_source=ig_web_copy_link

Workout:
Me:

  • Broad Jump - 5 or so (I counted 9.5 steps as my distance, and I wear a size 12 shoe, so assuming my shoe is 12in long, then I jumped 9.5 ft from starting toe to finishing toe)
  • DB Row - 1x3@130 (Form isn’t great, but it felt good to rip with the 130)
  • OHSA lunge - 2x16@50
  • Row - 2x100m @ Max (at 122 drag factor my times were 16.2 and 16.8. I’ll make some more attempts later with different drag factors)

GF:

  • Broad Jump - 8 or so (her distance was maybe around 4-5 ft??? not really sure)
  • DB Row - 3x3@30
  • Lunge - 3x16@BW
  • Row - 2x200m

We didn’t really plan this workout, but it was a lot of fun.

180

Well hey power to you guys for getting an early start on your days, and great to follow you two making progress together

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