I do agree an Airdyne does make noise. I did not remember there being a newborn in the house. Skip away!
2 Likes
5/25/25
Remainder of week
Assistance Day
Low incline DB bench:
40x5
50x5
60x8
50x11
40x14
Single arm KB row:
32kg x5x5x3s hold
Hollow hold:
5x20s
EZ bar curls:
45x50 rest/pause
Skull crushers:
35x50 rest/pause
Lateral raise:
10x50 rest/pause
45* back raise:
x50 rest/pause
Lower day
SSB reverse lunges:
45x10
95x3
115x3
135x3
145x3
SSB squat:
135x2
185x2
205x2
235x2
255x2
185x10
Belt squat:
100x12, reps of 75, 50, 25, 0
Shin raise:
x25
SSB calf raises:
75x25 rest/pause
Band hamstring curls:
x25
Upper day
DB press:
30x10
45x2
50x2
55x2
60x2
50x5x2
Overhand chins:
BWx10
+15x2
+20x2
+25x2
+30x2
+25x5x2
Band side bends:
5x10
Dips:
3x15
KB shrugs:
32kg x3x 11, 8, 6
Band chest press:
x50 rest/pause
Band straight arm pull downs:
x50 rest/pause
Cardio
~1.5 mile jog
30 minutes incline treadmill walk w/vest
30 minutes Airdyne
@T3hPwnisher @Friedrich Appreciate the discussion dudes! I always forget aobut rope skipping. I have a cheap one but it does what it needs to do, should look up some good 5-10 minute workouts for it. It’s one of those things I’ve always felt like I could do “forever” vs. something like burpees but I’m sure better minds have made it harder.
I do have an Airdyne that I can get away with using for steady state cardio, but it’s a rickety old thing so between the fan and the parts clanging there’s no way I could reasonably get away with doing something more intense haha.
3 Likes
5/27/25
~2 mile trail run
2 Likes
6/24/25
General Update
Been alternating lifting and cardio since my last post, nothing noteworthy enough to recap.
PM Workout
Axle press:
50x10
80x5
100x8x3
NG chins: (close)
BWx10
+15x5
+25x8x3
Trap bar pulls:
150x5
240x5
290x8x3
Incline standing ab wheel:
x6, 7
Jump rope:
x5 minutes broken
Did the main lifts circuit style, good change of pace. My linear progression thing gassed out fairly quick so changing my main strength day to a circuit workout, a sets and reps workout, and a top set and backoff set workout.
Going to focus on grip strength for a while, see if I can get my hands fixed up by strengthening them and the muscles that make them work.
@T3hPwnisher got any creative ideas to rig up a wrist roller on an axle? I have loading pins, and they came with webbing straps, but no matter how I tried to configure them as soon as the pin got weighted the straps spun free.
I honestly haven’t ever used a wrist roller before to be able to say. I am thinking instead be worth it to get some plumbing pipe with a t-fitting, or just a wooden dowel with an eye bolt.
1 Like
5/25/25
PM Workout
Dips:
BWx10
+15x5
+35x7
+15x9
DB rows:
70x4x5x5s hold
Band crunches:
4x10
Axle curls:
30, 40, 50x10
60x7
50x5
40x6
30x8
Overhead tricep axle extension:
30, 40x10
50x7
40x6
30x8
Cable wrist squeeze and curl: (webbing strap)
25x10, 6, 4
EZ bar reverse wrist curls:
35x9
25x7, 7
Rice digs
@T3hPwnisher haha fair enough dude! I’m thinking a piece of thick PVC and a paracord section might get the job done, or even throwing the paracord through the little hole drilled on the end cap of the axle. I like the idea of something frame mounted so I can focus on just the forearms.
Been looking at Ironmind offerings and I want to spend way too much money on there. Probably going to grab a set of CoC and an odd implement or two to start though.
3 Likes
Been almost two months since I logged on here. Just a general update here:
Spent some time lifting.
Spent a week doing only KB workouts and swimming daily.
Spent a week doing mostly steady state cardio workouts.
Back to mostly lifting.
Thinking of trying to stick with a 2x/week lifting schedule, upper/lower days, and the rest of the week can be other stuff.
2 Likes
Tactical Barbell Fighter would be a great fit there
1 Like
@mr.v3lv3t let’s do it same time I’m starting next week
1 Like
Thanks for the rec dude! Is that a stand alone work, or part of one of the TB volumes? I’ve been meaning to check those books out for a while now, have heard plenty of good stuff about them.
@duketheslaya good luck dude! No way I’ll have time to digest the book and get started next week, but don’t let me hold you up.
Fighter is contained in the first Tactical Barbell Book. There’ a version in the Mass Protocol as well, but it’s for size gaining rather than strength. They’re honestly both great books, as is Book 2.
1 Like
Right on man, just pulled the trigger on books 1 and 2. Thanks again for the rec!
@duketheslaya dude I would encourage you again to get started on your own timeline. I’ll read the two books before I do anything resembling the actual program, and I have a newborn and a wife about to return to work so no guarantees I stick to anything structured at all for a while haha.
1 Like
Yeah I started today brother, and congratulations on the newborn!
1 Like
7/21/25
PM Workout - Lower Body
Trap bar pull:
60x10
150x5
240x3
310x3
360x3
390x3
360x2x3
310x2x3
Belt squats:
100x2x8
100x10, reps of 75, 50, 25, 0
Band hamstring curls:
x25
Shin raises:
x25
SSB calf raises:
75x25 rest/pause
SUPER SETS
Incline standing ab wheel:
3x5
45* back extension:
3x15
1 Like
7/22/25
PM Workout
Simple and Sinister:
32kg KB swings 10x10
Pushups 10x10
6:30
Grabbed a quick underwear workout while the kiddo is down for a nap. Going to try and grab one or two more as the day progresses.
1 Like
7/22/25
PM Workout 2
Box jumps:
3x3
Jump rope:
60s on/30s off x5
DB Turkish get up:
2x30, 40, 50
Heavy mobility/stability for shoulder and hips
Band pull aparts:
x50
Rice digs
7/23/25
PM Workout - Upper
SUPER SETS
Axle press:
50x10
80x3
100x3
115x2x3
110x2x3
105x2x3
NG chins: (close grip)
BWx10
+15x3
+25x3
+35x2x3
+25x2x3
+15x2x3
SUPER SETS
Dips:
BW x17, 13, 10
BB row:
135x10
175x9
155x9
BB curl:
45x50 rest/pause
Cable pushdown:
25x50 rest/pause
Lateral raise:
10x50 rest/pause
Band shrug:
x25
1 Like
7/24/25
PM Workout
170lb x 60’ sled drag - sled push - reverse lunge circuit. 5 rounds. Quads smoked.
2 Likes
7/26/25
AM Workout
~20m trail jog at slightly uncomfortable pace
1 Like