9/26/23
AM Workout
SUPER SETS (chin - dip)
Underhand chins:
3x3
Ring dips:
3x3
Squat stance deads:
225x3x3
Incline standing ab wheel:
x10
KB swing:
32kg x75
I like to see how the weights feel in the morning before I bump them up. Usually a better indicator than the afternoon where I really stand.
@cyclonengineer Yeah man you have about 100lbs on me haha, that changes the game quite a bit. I always tell myself I need to go more when I do get out there, it’s good stuff.
9/26/23
PM Workout
PT for shoulder, plus a little extra pulling work at home
Not going to bother listing what we did at PT, but it’s a blend of heavy-ish rows and pulldowns, correctives, and core work that challenges the shoulder too. I wanted a little extra volume though so I did a little more work when I got home.
9/27/23
AM Workout
SUPER SETS (chin - dip)
Underhand chins:
+10x3x3
Ring dips:
3x3
Squat stance deads:
235x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
9/27/23
PM Workout
5 rounds of:
60’ prowler push w/140lbs loaded
Burpees x1-2-3
Shin/calf raises
Shoulder rehab
That’s a solid conditioning workout right there. I planned on climbing the burpee ladder to sets of 5 before restarting, but realized that I’d start dogging the burpees to get rest so I’d turn it back around after the set of 3. My legs have been so sore the past couple days from doing a real leg workout, but they feel much better now. Concentric only ftw.
Happy to report my foot can do prowler work just fine. Carries are still questionable as even just carrying the 90lbs out to the sled wasn’t great. I’ll need to try drags next time too but as long as I can get some kind of push/pull in on that thing I’ll be good to go.
Funny, I want to run now that it’s not really all that available to me. I’m sure I won’t feel that way when I can start again.
9/28/23
AM Workout
SUPER SETS (chin - dip)
Underhand chins:
+10x3x3
Ring dips:
3x3
Squat stance deads:
235x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
Hard to wake up this morning, luckily I did my time math wrong and I had an extra 15 minutes budgeted. I didn’t go back to sleep but I did slow roll the getting out of bed. Once I’m up the rest is Easy (ha!) but getting out of the bed feels like an insurmountable task at times.
9/28/23
PM Workout
SUPER SETS (band - press)
Band face pulls:
4x15
DB seated shoulder press:
30x6
35x6
40x6
45x6
Pushups:
x25
Bench pushups:
x25
Band press:
x25
Lateral raise:
10x25
Shoulder rehab
Worked several hours longer than the schedule initially called for. Had to cancel all after work plans and just got something quick in. Went with weight change rests on the super sets and then everything else was basically an extended drop set.
9/30/23
PM Workout
5 rounds of:
Pull aparts
KB swings w/32kg
Goblet squats w/40lb
Pushups
Pullups
Ab wheel
Bicep dropset:
Incline curls w/20lb DB
Decline curls w/20lb DB
Babrell curls w/45lb
Conan curls
Tricep drop set:
EZ bar tricep extension w/55lb
EZ bar JM press w/55lb
EZ bar close grip bench w/55lb
Band pushdowns
Shoulder rehab
Running on fumes today. Put in about a weeks worth of work in the past couple days and I’m cooked. Looking forward to some real sleep, good food, and a bit of down time. Physically I’m fine, but my patience for dealing with other peoples crap is about all up right now. I’m sleepwalking through the day in an effort to not commit any crimes toward my fellow man.
Went for a chill heart rate type workout instead of Easy Strength. Got a bit of conditioning effect in. I need to get my lungs working hard again without jacking up the shoulder and foot, just not very creative when it comes to that.
Also a proof of concept for what I’d like to do for an “arm day”. Needs some tweaking but I like it so far.
10/2/23
AM Workout
SUPER SETS (chin - dip)
Under hand chins:
+15x3x3
Ring dips:
+5x3x3
Squat stance deads:
235x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
Going to have a funky week of training. Have to attend a mid-week wedding that requires travel and a couple over nights. Who gets married on a Thursday?
Weighing the dips by 5lbs is hilarious, but it’s what’s on the menu.
10/3/23
PM Workout
SUPER SETS (chin - dip)
Under hand chins:
+15x3x3
Ring dips:
+5x3x3
Squat stance deads:
235x3x3
Incline standing ab wheel:
x10
KB swing:
32kg x75
Haven’t had the time or energy for the everything else this week. It’s been a sad and busy week so far. Spent as much time as I could with one of my best friends before he was put down today. You always know it’s coming but are still never ready for it to happen.
10/4/23
AM Workout
SUPER SETS (chin - dip)
Underhand chins:
+15x3x3
Ring dips:
+5x3x3
Squat stance deads:
245x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
I’m so sorry! 
Sending you a hug.
10/9/23
AM Workout
SUPER SETS (chin - dip)
Under hand chins:
+20x3x3
Ring dips:
+10x3x3
Squat stance deads:
245x3x3
Incline standing ab wheel:
x10
KB swing:
32kgx75
I think I have a normal week ahead of me for the first time in like a month. Spent a long weekend away at a wedding, didn’t do any real training but got in a lot of hiking at the national park up there.
@QuadQueen Thanks! It was a bummer. You always know it’s something you’ll need to deal with at some point, but you’re never ready for when it happens.
10/10/23
AM Workout
SUPER SETS (chin - dip)
Underhand chins:
+20x3x3
Ring dips:
+10x3x3
Squat stance deads:
245x3x3
Incline standing ab wheel:
x10
KB swing:
32kg x75
10/10/23
Lunchtime workout
Front squats:
45x10
135x5
155x3
175x2
195x3x1
135x5
5 rounds wearing 60lb vest:
Goblet squat w/40lb DB x1-2-3
Reverse lunge x1-2-3
1 devils press w/25lb DBs at the top of every minute
Shin raises
Calf raises
I was pretty smoked by that little conditioning workout. Front squats felt real solid prior to that. Plan to get in a prowler workout when I get home from work today. Just piecing it together where I have time today.
10/10/23
PM Workout
Prowler drag and push:
140x5x60’
Work day wound up ending before it began, so finished with a quick prowler workout. Should have gone heavier from a training perspective, but if I get lucky in the woods tonight I’ll be happy to have a little has left in the tank.
Shoulder rehab later tonight is the last of my logging for the day.
10/11/23
AM Workout
SUPER SETS (chin - dip)
Underhand chins:
+20x3x3
Ring dips:
+10x3x3
Squat stance deads:
245x3x3
Incline standing ab wheel:
x10
KB swing:
32kg x75
10/11/23
PM Workout
Chest supported DB row: (pause at top)
50x3x10
50x1x12
Chest supported Y raise:
3x5x10s on/10s off
3x5x10 w/10s rest
Chest supported DB shrug:
50x2x10
50x1x13
Inverted row:
x30 rest/pause
Band pulldown:
x30 rest/pause
Lateral raise:
10x25 rest/pause
Shoulder correctives
Alright, so, I stopped going to PT. Turns out my insurance wasn’t covering it the way I thought and I got hit with a pretty hefty bill. I don’t know how much longer it’d be until the insurance takes over, and how much it’d even cover at that point.
I decided to make my pull day mimic something they’d have me do. Swapping bands for machines isn’t exactly ideal, but it’ll work. Basically a regular bodybuilding style back workout with some correctives mixed in. Decided not to log each one of those.
Really focusing on using the different back muscles and getting things moving properly. Works well to burn out with less weight and get a killer pump. Some day I’ll get back to heaving around barbell rows for my back work, haha.
10/12/23
AM Workout
SUPER SETS (chin - dip)
Underhand chins:
+20x3x3
Ring dips:
+10x3x3
Squat stance deads:
245x3x3
Incline standing ab wheel:
x10
Band good mornings:
x75
No gas in the tank this morning. I did manage to get up and get it done rather than put it off, so that’s a win. Swapped the swings for band good mornings to try and give my elbow a break. The swings themselves don’t hurt it, but I don’t think they’re helping it either. Deads felt glued to the floor today, but by the third set they felt easy like usual.
10/12/23
PM Workout
SUPER SETS (band - raise)
Band pull aparts:
3x20
DB front raise:
10x3x10
GIANT SETS (press - press - band)
Axle clean and press away:
50x10
80x5
90x5
100x2x5
Pushups:
4x10
Band face pulls:
4x15
DB floor press:
40x4x10
Band pec fly:
2x fail
Shoulder rehab
Got in a push day style workout. Haven’t decided on an “everything else” approach yet but this is just what I went with so far. I think this training would all look much different if I wasn’t nursing like 4 different ailments. My body is just refusing to heal right now.
Pressing the axle felt like the good old days though. No pain really which was nice. Two sets of five at 100 was much harder than it used to be, but I haven’t really done much pressing lately anyway. The front raises to warm up were pretty tough themselves.
I was thinking of continuing with Easy Strength workouts in the mornings, then having a legs, push, pull day, and two cardio days M-F. I could rip a 10-15 minute arm workout on the weekend and cover all my bases. The other idea I had was a legs, torso, arms, and two cardio day schedule.
We’ll see, it’s hard to make any plans when I seem to have a new boo-boo popping up every week.
10/13/23
AM Workout
SUPER SETS (chin - dip)
Underhand chins:
+25x3x3
Ring dips:
+15x3x3
Squat stance deads:
255x3x3
Incline standing ab wheel:
x10
Band good mornings:
x75
Bumped the weights across the board today. Things felt a lot better than they did yesterday morning. Crazy what a good nights sleep will do for you.