Thanks man. Even a little something every day helps. At least w habits. Could’ve done a full session this AM but went for extra sleep instead.
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2/26
Still on road, quick little session at hotel - which has a very decent gym.
Upper body strength.
- Treadmill incline walk warmup
- Warmup then 5x5 pause (at bottom) bench press at 165
- Warmup then 5x2 pull-ups at +10#
- Dips at bodyweight - 3x2
- Rowing - 3x20 calories in about 45” per round
Dips were very tough having not done them in years, but shoulder felt okay. Same for weighted pull-ups. 2 reps was about the limit, but am glad to be adding a little weight again as that usually helps me with reps on bodyweight stuff.
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2/27
Out late w team last night so took sleep vs workout. Did 100 lunges in the AM. Wasn’t terrible.
Staying well under 2500 calories today. Hitting my calories when traveling is actually pretty easy. Skip breakfast, half a sandwich and scoop out the meat on another. Salad at dinner. Problem is nowhere near hitting my protein number (100g today) and probably making up for the other 100 with Makers Mark lol.
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Excellent choice for bourbon, but I prefer Maker’s 92. Not such a great choice for a protein replacement drink, though…
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You mean Makers 46 (that’s 92 proof)? Good stuff for sure!
That’s it. It’s actually 94 proof, and that always threw me off. I had originally assumed that the 46 referred to the % alcohol content, but not so. Fun fact (that I just pulled off the Maker’s Mark website), the number came from Stave profile #46, which was the perfectly toasted French oak barrel that gave them the flavor they were looking for.
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2/28
Payday! And off for a weekend in FL
AM workout
- Heavy Swings - 2x20 with 100#
- Snatch Grip (hang) High Pulls - work up to 185 then 5x3 at 185
- Snatch Grip Dead Lift - 3x3 at 185-225-275
- 15 box jumps in set of 3. These were from squat position and no counter movement.
- 50-60 reps of DB curls
Was going to do 315 and 345 on dead’s but not feeling it early AM.
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Good call. Our spinal fluid is absorbed by the discs while we sleep. The result is a stiff spine in the morning. It leaves us with an increased risk of injury if we do crap like deads and squats before the spine warms up and releases the fluid.
I never put much thought into that until I read about it. Soon after I could feel it. If I go to the gym early in the morning then my spine feels bruised during my warm up jog. It’s eliminated spinal loading early in the day for me.
Enjoy Florida, ya jerk! The wind chill is going to be below 0 (Fahrenheit for you foreigners) all day on Sunday here.
Can’t wait to get in the sun. And great point re; Spine. Could have done the heavier lifts but glad I didn’t.
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Friday (3/1) and Saturday (3/2) - off. Sun, boat, beach, etc.
3/3 - just did sets of pushups (hand release) and bodyweight super slow tempo squats in AM. Just every few minutes while watching tv shows. No idea on reps.
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Monday 3/4
Back at it. Felt kind of beat down after a long travel day and not enough sleep. But once I got warmed up and into workout, felt great!
- Squat and Clean warmup (about 15 reps till up to working weight).
- Hang Clean (1’ rest between sets) 10x2 at 205 (up 5#)
- 2 step pause squat at 205 - 3x5 (up one set - these are progressing slowly. Next week will try for 5x5).
- Pull-ups - 28 reps total - 6-6-5-5-6
- RDL - 3x10 at 145
Did some lateral raises and curls between Clean sets. I give today a 9/10. Could have done 5-10 more sets on clean easy. And probably could’ve done 2 more sets of squats, but I’m a wimp. Pull-ups probably could’ve gotten a set of 8. Making steady progress there.
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3/5 Hypertrophy day
AM
- 125 plate raises (25#)
- 125 triceps extensions (27.5#)
PM will do lunges, curls, pushups
Today’s schedule was tight so just splitting up into a couple 20 min sessions.
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I think your dedication to training is underrated. You always manage to do something no matter what’s going on. I think these little workouts go a long ways in terms of maintaining muscle mass and physique. Keep it up!
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If I didn’t - lord knows how bad my mass and physique would be.
3/6
Late light last night - Elton John concert at Madison Square Garden, then a couple drinks after. Blew my calories yesterday and felt like garbage this morning.
Long work day - Got home at 6 and just did a quick metcon session.
3 Rounds of 3 (go through complex once, rest 1’, repeat) - at 115 first 3 rounds, 135 (second 3 rounds) 155 (3rd 3 rounds)
- Power Clean
- Front Squat
- Push Press
- RDL
- Bent Row
Those rounds at 155 were pretty brutal. And think about this - 27 reps of each exercise with a session where I was in and out in under 30 minutes.
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Looks like you were mad at yourself or something.
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Lol. Was a great session. My work schedule is crazy - so just getting something in. Tell you one thing - legs still sore from Monday squats. I really want to get back running and throwing and want to do a couple meets this year.
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And… Woke up this morning under 220 for the first time in at least 3 years. Pretty happy about that. Not looking lean at all yet, just a little smaller, but down a belt loop - strength hasn’t dropped yet - and that’s 3ish pounds in 4 weeks.
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Dammit, you beat me! I was hoping to see 219 today but nope.
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3/7
Upper body strength:
- Some light dumbbell and mobility to get blood pumping.
- Pause narrow grip bench press: doubles up to 185, then 5x5 at 175
- Pull-ups at +15# - 5x2
- Seated Rows - work up and then 5x5
Had dips on the list too, but gym in my building doesn’t have a dip station. The pause bench is surprisingly hard. Especially since just getting back to benching. I hate how weak my bench press is, and have never gone over 300 that I can remember. Would love to someday get 3 wheels.
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