11/29/23
PM Workout - Cardio
20 minute treadmill jog - 6mph, incline 2 (for most)
What was meant to be a very easy first run back wound up being harder than it had any right to be. Somewhere between minute 4 and 5 I started having a hard time keeping up with the track, I noticed my hips were getting tired, and I was breathing way too hard. I shouldn’t have been working that hard. I looked down and I was at incline 12. I had been running up a progressively steeper hill without realizing it. Apparently I was in a pre-programmed workout and forgot to hit “manual”. It got me again towards the end but I only hit incline 5 before I caught it.
Feet held up during, let’s see how they feel later.
11/30/23
PM Workout - DE/RE Lower
SUPER SETS (squat - band)
Squat:
135x5
185x3
205x10x2
Band pull aparts:
10x10
SUPER SETS (pull - band)
Deadlift:
225x3
275x5x2
Band straight arm pull downs:
5x10
Kroc row:
70x19
CONDITIONING
EMOM x 30 minutes:
- 150lb sandbag carry x 3 trips
- Walking lunges x 3 trips
- Jump rope x50
- Bear crawl x 3 trips
- Turkish get up 25x1/side
Holy lower back pump. I got one set into the squats and it flared up. Nothing painful or dangerous, just the lower back feeling absolutely worked. I’ll probably adapt in a couple weeks time.
I went with a strength-skill approach to the main work today. Maybe a little on the heavy side for dynamic work, reps too low for… rep work. In my opinion at least, knowing what works for me. I think my second days will have some variability in them just like the max effort days.
Conditioning workout fell a little short. It was a good “manual labor” type workout, but it didn’t deliver the way I’d have liked. I originally imagined it with a 30lb vest on, which I decided to omit because the pump in my back was becoming absurd. That might’ve gotten me what I wanted out of it, maybe not. I do know I want some kind of carry featured on this day.
12/1/23
PM Workout
SUPER SETS (press - band)
Axle clean and press away:
50x10
80x5
100x8x3
Band pull aparts:
8x12
5 minutes burpee chins:
x32
5 minutes ring dips:
x41
5 minutes chins: (various grips)
x42
5 minutes alternating decline pushups and inverted ring rows: (3)
x didn’t count
Take two on this workout after a failed morning attempt. Woke up feeling pretty crappy, got about 10 reps into a pushup set to warm up and thought I was going to puke or have a brain bleed. Killed it there.
Didn’t feel much better but decided to try anyway. Figured I’d get the presses done and see what I could do for burpees. Once I got that done everything else was a bonus and just kept it simple. Decent enough workout all things considered.
12/2/23
AM Workout
Poundstone curls:
Axle x100
Band pushdowns:
x100 rest/pause
Planned on a run today but I have so much phlegm going on I could barely breathe through a quick arm workout. Solid pump though.
12/4/23
PM Workout
SUPER SETS (squat - band)
Squat from pins: (14)
135x3
185x2
225x1
245x2
275x1
295x1
315x1
325x2x0
Band pull aparts:
8x15
SUPER SETS (hinge - shrug)
Good mornings:
135x3x8
Hise shrugs:
135x3x8
CONDITIONING
EMOM:
3 burpees
Alternating reverse lunge/squat until 50 reps each completed
9:47
Calf/shin raises
I think if I wasn’t fighting off whatever illness I have that 325 was there. Second attempt had it light on the pins for sure, maybe even a paper width gap, but no dice.
Rest of the workout was far more challenging that it had any right to be. Definitely under the weather, probably more so than I thought I was coming into this. Self limiting workout!
12/6/23
PM Workout
SUPER SETS (press - band)
Axle floor press:
50x10
80x5
120x3
170x1
190x1
210x1
220x1
230x0
Band pull aparts:
8x15
CONDITIONING
Double pump/chin burpees:
x25 - forgot to record time
GIANT SETS (band - raise - raise - press)
Band face pulls:
3x15
Lateral raise:
15x3x10
Front raise:
15x3x10
DB press:
15x3x fail
KB gorilla rows:
32kg x25 rest/pause
Finally seem to be on the upswing from whatever sickness I got. Yesterday was the worst of it by far.
Should’ve gone for a 5lb jump on the last set of presses, but whatever. I’m remember that I’m a pretty bad “grinder” when it comes to lifting and that’s why I end up abandoning ME work almost every time. I’ll try and stick with it longer this time around.
Those double pushup/double chin burpees are a solid upper body burner. Towards the halfway point I was having to rest a bit to complete the chins, so I made sure to have a quick turnaround back to the pushups to keep things paced.
Killer shoulder pump on the dropset there, and the gorilla rows polished it all off nicely.
12/8/23
PM Workout
SUPER SETS (squat - band)
Front squats:
135x5
175x10x2
Band pull aparts:
10x10
SUPER SETS (pull - band)
Dead lift:
225x3
275x5x2
Band straight arm pull downs:
5x10
Tabata sandbag carry w/150lb
Tabata windmills w/30lb DB
Solid workout for a condensed time frame. Tabata sandbag carries are just the worst. The windmills had my lower back and obliques lit up, shoulders were feeling pretty worked by the end too.
1 Like
12/9/23
PM Workout
SUPER SETS (press - band)
Football bar press:
45x10
95x8x3
Band pull aparts:
8x12
SUPER SETS (dips - chins)
Ring dips:
+25x5x5
NG pause chins: (wide to narrow grips)
+25x5x5
Axle curl drop set:
30x10
40x5
50x5
60-50-40-30 x tons
Band overhead tricep extension:
x50
Band push down:
x50
Worked out with a friend over the weekend and wound up skipping conditioning to get in a super arm pump. Gym bro days!
12/11/23
SUPER SETS (squat - band)
Squat to bench:
135x5
185x3
225x2
275x1
295x1
315x1
325x0
begin zeno squats
235x5-3-2-1
185x7-4-2-1
135x12
Band pull aparts:
8x15
Tabata KB swing/burpee
Tabata split squats
KB shrugs:
64kg x13
Shin/calf raises
Solid workout considering I woke up sick again this morning. Not sure what I picked up, but it keeps coming on in waves. Sweat through the sheets last night and had a pretty rough headache all day. Felt like I had some gas in the tank though and turned in a pretty good effort.
12/12/23
PM Workout
SUPER SETS (press - band)
Axle seated pin press: (17)
80x5
100x3
120x1
130x1
140x1
150x1
160x1
Band pull aparts:
7x15
CONDITIONING
For 20 minutes:
1 double pushup burpee, add a rep each round
3 DB clean and press w/30lb DBs
3 chins at the top of every minute
Finished at 4/12 burpees
Band high row:
x25
Band row:
x25
Lateral raise:
20, 15, 10, 5, hands x10 drop set
Solid workout tonight. Finally found a movement to grind out. I’m very much a go/no-go lifter. If I can lift a weight, it’s usually going pretty fast until it just doesn’t budge. That top rep took like 4-5 seconds to complete which is a rarity for me and it felt so legit haha.
Conditioning was killer, made it 4 reps into my round of 12 burpees before the timer went off. That double pushup really changes things.
12/14/23
PM Workout
SUPER SETS (squat - band)
SSB squats:
135x5
195x10x2
Band pull aparts:
10x10
SUPER SETS (pull - band)
Deadlift:
225x3
275x3x3
Band straight arm pull downs:
3x15
CONDITIONING
EMOM x10 minutes: Wearing 60lb vest
Sandbag sprawl and carry w/150lb
Sprint back
KB sprawl and carry w/32kg per hand
Inverted ring rows:
+60x8
BWx14
Shin/calf raises
Pretty solid workout. That carry session sucked. It wasn’t necessarily hard, but the vest just takes a toll as time goes on. Had plenty of time each round to complete the work but breathing just got harder and harder. Having to do those rows before taking it off was rough haha.
12/15/23
PM Workout
SUPER SETS (press - band)
Behind the neck press:
65x5
75x8x3
Band pull aparts:
8x12
GIANT SETS (chin - press - dip - raise)
NG chins: (widest to narrowest grips)
BWx5x10
Snatch grip push press: (slow eccentric)
85x5x4
Dips:
5x fail
Lateral raise:
10x5x10
Kroc row:
70x15
Tabata burpees:
x5/round
Tabata burpees are always such a burner, the sweet salvation you experience when it’s the last round is short lived when you actually have to drop down and do that round. 6 reps per round is my best effort on it and I think I could match it on a day the shoulder feels solid, but, I don’t really want to try.
1 Like
12/16/23
AM Workout
Poundstone curls:
x100
Overhead axle extensions: (drop set)
30x10
50x10
60-50-40-30x fail
Quick arm workout to kick the weekend off. Spending the rest of it shooting, hiking around the woods, and watching UFC.
1 Like
12/18/23
PM Workout
SUPER SETS (hinge - band)
SSB good morning from pins: (forgot to mark which height)
95x5
135x1
155x1
175x1
185x1
195x1
205x1
Band pull aparts:
7x15
SSB Hise shrugs:
185x11
135x9
CONDITIONING
For time:
DB front squats: 80x25
DB goblet squats: 40x25
Prisoner squats: x25
Reverse lunge: x25
10 KB swings w/32kg at the top of every minute
7:44
Shins/calf raises
12/19/23
PM Workout
SUPER SETS (press - band)
Axle pin press: (9)
80x5
120x3
170x1
190x1
210x1
220x1
230x1
240x1
260x0
250x0
Band pull aparts:
9x15
Burpee chins:
x50 - 7:22
Inverted row:
x30 rest/pause
DB lateral raise:
10x50 rest/pause
EZ bar front raise:
15x50 rest/pause
DB press:
20x50 rest/pause
12/21/23
PM Workout
GIANT SETS (squat - pull - band)
Squats:
135x5
185x3
205x10x2
Dead lift:
135x5
225x3
275x10x1
Band pull aparts:
10x10
Suitcase carries:
x110, 130, 150, 160
Shin/calf raises
Finally got power back so logging the weeks workouts.
12/22/23
PM Workout
SUPER SETS (press - band)
Single arm DB press:
20x10
30x5
40x8x3
Band pull aparts:
8x12
CONDITIONING
2-3-5-10x5 rounds of pushups and prisoner squats
x5 NG chins after each round
9:58
Overhand chins:
x10
Underhand chins:
x9
Ring dips:
x11, 9, 6
Double KB rows:
64kg x20 rest/pause
Lateral raise:
5x100 rest/pause
I am in so much discomfort from the pump. It’s both great and awful.
12/23/23
AM Workout
EZ bar curl mechanical drop set:
Reverse curl - 65x fail
Wide grip curl - 65x fail
Close grip curl - 65x fail
Conan curl - x fail
EZ bar tricep mechanical drop set:
Skull crusher - 65x fail
JM press - 65x fail
Close grip bench - 65x fail
Band pushdown - x fail
Band face pulls:
x a bunch
Quick Saturday morning arm workout. Start the weekend off at the gun show haha.
1 Like
12/26/23
PM Workout
SUPER SETS (pull - band)
Sumo mat pulls: (1)
135x5
225x2
275x1
315x1
355x1
375x1
405x1
415x0
Band pull aparts:
8x15
Shrugs:
225x8
135x8
CONDITIONING
EMOM x 10:
3 burpees
3 DB front squats x80
3 goblet squats x40
3 prisoner squats
Shin/calf raises
Sumo pulls are pretty weird, and I think I have the opposite experience of most people, at least tonight I did. Normally with deads, if I can get something off the ground I can finish the lift. Tonight I got that last set off the ground a fairly significant amount and then failed to lock it out. First for everything!
Conditioning was solid, had me breathing hard but not absolutely floored, giant quad pump made it difficult to move quick in the later rounds too.
1 Like
12/27/23
AM Workout
SUPER SETS (dip - band)
Bottoms up dip:
BWx5
+15x3
+25x1
+35x1
+45x1
+55x1
+65x1
+80x0
+70x1
Band pull aparts:
9x15
This workout was the result of laziness in terms of equipment set up. Turned out to be a pretty solid grind-it-out move. I got light on my feet with 80, but couldn’t get any kind of real movement. 70 was slow but it went up, no benches or bars necessary!