8/10-8/11: beach w kids - relaxed and a little swimming.
8/12 - AM workout
Quick and effective. Out the door at 650 at the gym by 656 - back in the door at 735.
8/13
AM
I love how I feel after Iāve done a morning run.
8/14 - OFF
8/15 - midday session
Push-Press Warm-up - doubles at 45-65-95-115-135-155-185
Push Press 8x1 (195) 1x3 (170)
Pull-ups in between. Total of 36 reps
8/16 AM
Body weight stuff and DB work in house
8/16 Mid-day
Power Clean 8x1 (215) 1x3 (190)
Curls and Lateral Raises ~30 reps each
8/17
First day under 210 (209.2).
Track day:
Good day. Throws solid. Not great. Sprints felt good. Only ran the 50 and 60 super hard - but they were fast enough to surprise me with the time. As in almost 10% faster than Iād have expected, but felt about that much better too. Legs be super sore tomorrow.
Itās funny how being slower makes running a lot easier on my body - coupled with being down almost 15# YTD - I feel great. Went golfing today and got 2 birdies with only one great drive.
Thatās awesome that you feel good running mate, looks like you put in a good amount of time warming up and practicing technique which surely helps. I feel like Gimli from lord of the rings when I run
Not enough warmup for kicking ass - but great for still being slow!
8/19
Quick one:
20 rounds of 1 at 165
Bent row
RDL
Hang Clean
Front Squat
Push press
Fun session. Probably 20ā of work
8/20 - off
8/21 - havenāt decided yet. If anything will just be random stuff in living room when I get home. Two long days of work. When my days are long, we are talking about first meetings starting at 7, and tonight my last one is at 8:30. Not like that often, and I know there are many people who work longer and harder than that, but when Iāve only got 2 hours left in my day, Iād rather spend it with my wife.
Energy and recovery are a factor, too. Sometimes toughing it out and forcing it can dig a hole and do more harm than good.
8/22
Tweaked something funky on my hip and it is sore as hell today.
Boy, do I know that feelingā¦
8/23
8/24
The 100ās were all at 15-16" with one at 14.x - Gonna keep gradually increasing volume on this session until Iām up to more like 2000-2500m of volume at that same kind of tempo - and continue increasing the distance of my last run. Iād like to have that session get to where itās more like 10x200m at that pace, and then a 300 at 45" or so. If Iām doing that workout, Iād very likely be in 55" shape for a 400m - and if I could do that at ~ 210# - that would be pretty darn good for a 40 year old.
8/25
Most consistent throws, bounciest runs and jumps. Still not having any freaky long throws, but they were all solid on both shot and disc.
My jumps Iām doing like 12m (40ā) in 4 consecutive standing LJs (jump, land, immediately jump).
Good afternoon session.
Warmup gradually increasing weight then complex
About 1ā rest between rounds and 30ā between movements. Great āheavyā metcon.
Usually do PC all in a row and then PP but pressed for time today.
Woke up this morning and weighed under 210 - averaged exactly 210 over the last week, and it seems like I drop weight in jumps vs. gradual. So was stuck averaging around 212 until I broke that plateau, 215 before that, 217 for a while and 220 for awhile.
I do think Iām going to drop to 205 and see how I feel and look - as long as strength isnāt eroding. So far strength seems to be staying steady, or even improving. Pants are down 2", but shoulders and chest and arms donāt feel like theyāve gone down. Legs feel/look a little skinnier though.
All that to say though, I donāt feel or look jacked at all - mostly just smaller lol.
Story of my lifeā¦