I really dig the direction the log is heading these days. Great stuff!
1 Like
1/5/23
Lifting
SUPER SETS (press - band)
Low incline football bar press:
75x10
115x5
135x5
145x2x5
125x2x5
Band pull aparts:
7x15
SUPER SETS (squat - core)
SSB box squats:
45x10
135x5
185x5
205x5
235x5
255x5
225x2x5
Flutter kicks:
8x15s
Lateral raise:
10x50 rest/pause
DB hammer curl: (drop set)
40x9, reps of 30, 20, 10
Band assisted Nordic hamstring curl: (drop set)
Black x7
Purple x6
Green x8
Went with a couple of “technique free” lifts for my second lifting day. Not much to do with either of these except get under the bar and lift.
It’s kind of funny working with sets of 5 and not doing any kind of giant sets or circuit type stuff after training that way for so long. I kept waiting to feel gassed but it never came, I’d recover in like 10-15 seconds after each set and then force myself to wait a bit longer to hit the next set.
The hunger came on STRONG mid way through the squats. Appetite is suddenly through the roof.
@T3hPwnisher Thanks man! Based entirely on how sore I am today, I think I made the right move. I’d been doing the square peg/round hole thing for so long, but I finally figured out the octagon is where it’s at.
3 Likes
1/6/23
Conditioning
Tabata burpee chins - x4 per round
Tight on time today, but we always have four minutes to do something. Gotta shower, pack, and get out of the house for a weekend trip next.
Ran over 20 seconds into my rest time on some of these rounds. Pecs are so sore today, pushups were pretty slow. Stuck with 4 per round even though I wasn’t getting it done in time. Just meant less rest.
1 Like
1/7/23
Hiking
~6 mile hike out in a winter wonderland with my fiancee yesterday. It was her first winter hike so we did an easier one. I think we were out for about 3 hours or so. Had a blast, and I think we’ll be tackling some bigger ones now after a successful trip.
1/8/23
Active Recovery
Threw on a 39lb weight vest and spent the afternoon cleaning up our house. Had no intention on training after the weekend away, but the desire to get something in was there, so figured I’d make cleaning the house at a fast pace somewhat challenging.
2 Likes
1/9/23
Activity
20 minutes stretch and two 2 mile walks
Second round of having Covid starting yesterday. Feel like hell, but, my body always feels awful if I just sit around all day so I made sure to get something low stress in.
Catching up on all kinds of laundry and other chores too, which hilariously is taking a lot out of me.
1/10/23
Activity
20 minutes stretching and two 2 mile walks
Basically the same game plan as yesterday. Symptoms are different today but still feeling like hell. Picked up a box that probably weighs like 35lbs today and it felt like a steel block. Making a soup had me sweating through my clothes.
1 Like
1/11/23
Activity
20 minutes stretching and one hour beach walk
Traded my fever and headaches in for unruly coughing fits. Feeling better, but still taking it easy until it mostly passes. Hopefully back to normal in a couple days.
1 Like
1/12/23
Activity
20 minutes stretching
2 mile walk
Snow shoveling
Incline standing ab wheels - a bunch
Health is trending in the right direction today. Hit some core work to feel like I did something other than simply exist, and immediately felt messed up from it. It’s passed about an hour later, but Covid is a weird bug for sure.
2 Likes
1/13/22
Conditioning
EMOM x 10 minutes:
150lb sandbig pick + 3 triple extensions
Alright, feeling better again and decided to try some actual training, albeit an abbreviated session. This was a good little workout. Never really pushed the clock that hard but I was still breathing fairly heavy by the end. Not sure if it’s just a sneaky workout or if it’s because I’m still dealing with Covid. Left wrist isn’t too fond of the picks. Going from the loosely filled Ironmind bag to a very tightly filled Rogue bag has made 150lbs much more challenging to work with.
Got my walk and stretching in too. Going to stop logging those because I’ll be able to log actually training again instead, haha.
2 Likes
1/16/23
Lifting
SUPER SETS (press - band)
Axle clean and press away:
50x10
90x10x3
Band pull aparts:
10x15
SUPER SETS (jump - squat)
Box jumps:
x2
Squats:
45x10
135x5
195x10x2
Lateral raise: (drop set)
15x10
10x20
5x30
Hands x40
Poundstone curls:
x143
Band pushdowns:
x25
Belt squats: (drop set)
135x17, reps of 110, 85, 60, 35, 0
Back at it. Weekend was full of light activity that I didn’t feel like logging. Had a last little blast of feeling like crap Sunday afternoon/evening, but I think I’m in the clear from here. Until the next time!
Did the main lifts dynamic effort style today. Felt like the right move after an impromptu week off.
1 Like
1/17/23
Conditioning
Hello, Ladies
Grace: 7:48
Fran: 10:18
Cindy: 15 or 16 rounds
Well, this was rough. First time ever taking a crack at both Fran and Grace with the Rx weights. Looking at the times, it’s funny how close I was on the first two. Grace felt much faster than it was, Fran the opposite.
By the time I got to Cindy, I was the walking dead. I didn’t even feel that winded, I just felt disconnected. Head-butted the bar on the last rep of my second to last set of pullups. That was a bit of a wake up call, but time was just about past at that point haha.
2 Likes
1/18/23
Conditioning
AMRAP in 10 minutes:
1 ABC w/15kg KBs
1 bear complex w/75lbs
14 rounds
AMRAP in 10 minutes:
1 burpee
1 clean and press w/15kg KBs
38 rounds
EMOM x 20 minutes:
Odd minutes - 10 dips
Even minutes - 10 pushups
This was rough. It didn’t feel as bad as yesterday, but I think I poured more sweat out during this one today. The worst part is, I know there’s a lot of room to grow on the first two parts of todays workout.
That EMOM at the end wasn’t too bad on the lungs. I just wanted some chest volume, and it hit the nail on the head. The dips started getting broken up into mini-sets about halfway through, the pushups a couple rounds later. The last handful were tough, but I never ran out the clock. I think swapping the pushups for burpees would be the move if I did this again.
Want to note how comically sore I am today. That WOD mashup yesterday nuked me.
1 Like
Those last 2 entries are amazing. Great stuff!
1 Like
1/19/23
Conditioning
Tabata sandbag carries w/150lb bag
Got home way later than anticipated last night, so went for something quick and dirty.
@T3hPwnisher Thanks man! Kudos always means a lot coming from you.
1 Like
1/20/23
Lifting
SUPER SETS (press - band)
Incline football bar bench:
45x10
75x10
95x10
115x10
125x10
105x10
Band pull apart:
6x15
SUPER SETS (squat - core)
SSB box squats:
45x10
135x10
185x10
205x10
155x10
RKC plank:
x5
Lateral raise:
5x100 rest/pause
Kroc rows:
70x17
Band pushdowns:
x50
Band assisted Nordic hamstring curl: (drop set)
Black x7
Purple x8
Green x7
Got plenty of snow removal done in addition to this today. More snow removal in my future it seems.
1 Like
1/21/23
Cardio
Snow shoeing:
90 minutes
Assistance
SUPER SETS (chin - tricep)
NG chins: (widest to narrowest grips)
BWx10 - overhand
+35x5x6
DB tricep extensions:
20x5x10
Band shrugs:
x50
Dips:
x25
Pushups:
x25
Bench pushups:
x25
Shin raises:
x25
Calf raises:
x10
Reverse crunch:
x30
Crunch:
x30
Band crunch:
x30
You have to be able to enjoy the snow if you live in a cold environment. I’ve noticed the crotchety, seasonal depression types around here are always sequestering themselves away indoors for the cold months. Get out there!
Easy assistance based workout after we got home too. Effort was there and some of those sets were to failure and rest paused and drop sets, but it’s all pretty low impact stuff so I didn’t bother to keep details.
2 Likes
I love snowshoeing!! I need to get myself a new pair and start doing it again!
1 Like
1/22/23
Cardio
Snow shoeing:
60 minutes
Add a little snow removal to that and that was my strenuous activity for the day.
@QuadQueen Go for it! I got my fiancee and I sets a few years ago for Christmas, and we’ve had almost no good snow since then. I’ve gotten plenty of use out of them in the mountains, but I’m pumped to have some decent snow locally again.
1 Like
I have my old ones, but I really need a new pair! I used to go all the time when I lived in CO and this year we’re having some major snow in SD, so I definitely need to get on it!!
1 Like
1/23/23
Lifting
SUPER SETS (press - band)
Axle clean and strict press away:
50x10
80x10
90x10
100x8
85x10
Band pull aparts:
5x20
SUPER SETS (squat - core)
Squats:
45x10
135x10
185x10
215x10
165x10
Hollow holds:
x15s
Lateral raise: (run the rack)
5x25
10x15
15x10
15x10
10x15
5x25
Poundstone curls:
x144
Band pushdowns:
x25
Belt squats:
135x19, reps of 110, 85, 60, 35, 0
Ring fallout crunch:
x14
Have done snow removal three times throughout the day, and I’m gearing up for a fourth after this write up. Snagged some pretty baller cold weather hiking boots earlier this year and they’ve come in clutch today.
I’m having some thoughts on this first lifting day of the week. It probably wouldn’t kill me to have some kind of planned progression on these two lifts to judge progress. My second day can continue to be an absolute crap shoot. Leaning towards seeing how far the basic 5/3/1 + 5x5 fsl can take me, when coupled with all out assistance work and silly long form conditioning sessions.
Eh, I’ve written it out at this point, just gonna do it and see where it goes.
@QuadQueen We’re getting Rockies-esque snow here today! Haven’t been dumped on like this in a long, long time. Pain in the butt to keep the driveway clear, but it’s been a blast to “run around” with the dogs and toss snowballs for them today. The little one (45lb cattle dog/pit mix) is basically submarining haha.
1 Like
Awesome for snowshoe adventures!! Remind me again, where on the map are you at? I’m in South Dakota and we’ve had a lot of snow this winter too. The shoveling though, yeah, that can just go away. lol
1 Like