11/01 - 11/03
Took a break from structured workouts. Needed it both mentally and physically. Did plenty of walking and biking, and enjoyed more flexibility in my diet.
2 Likes
11/04/2021
AM
2 miles on Airdyne
Strength circuit:
OHP (6 reps each of…) 115, 125, 115, 115, 115 lbs
WPUs (BW + 18 kg, with reps of…) 6, 7, 6, 6, 6
FSQ (6 reps each of…) 115, 145, 135, 135, 135
Assistance circuit:
BB reverse curl, 3x8@75 lbs
Lat raises, 3x8@20 lb DBs
HLR, 3x8
Farmer’s walks holding 36 and 44 kg bells, there and back 4x
1 mile on Airdyne
Notes: The break was nice, but back at it today. Trying the step-loading approach of progressing as advocated by Pavel. Adding one heavier set.
4 Likes
11/05/2021
AM
2 miles on Airdyne
Strength circuit:
Bench Press (6 reps each of…) 205, 215, 205, 205, 205 lbs
KB rows (36 kg bell, reps of) 6, 7, 6, 6, 6
KB FSQ (44 kg bell, reps of) 6, 7, 6, 6, 6
Assistance circuit:
Plate raises: 3x10@45 lb plate
Ring pull ups: 3x10
Side bends: 3x10@36 kg bell
Conditioning:
Tabata KB swings with 36 kg bell (8 rounds; 20s on/10s off)
Notes: Wow, that kicked my butt. I usually don’t end with HIT like that. Felt good, though. Moved through the whole thing at a good pace.
3 Likes
11/06/2021
AM
75 minute bike ride. Just a moderate pace through some paved trails and through town. Ended up at a great burrito spot.
PM
WaLRuS circuit, as laid out in 531 Forever (with 30# vest)
75 push ups
25 pull ups
50 snatches (22 kg)
Notes: Had planned on a more intense mountain bike ride, but had logistical problems getting to the trails this morning so had to leave from home. Went with my sons. The WV work was divided up into 5 rounds and was just enough to get some work in and pass some time in the afternoon.
3 Likes
11/07/2021
90 minutes of soccer
Notes: Did some KB complexes to warm up, was a beautiful day in Santa Cruz, and we lost 7-1. On the plus side, it was a lot of running.
1 Like
Brazil 2018…
We do have a very similar skill level as a Brazilian national team.
2 Likes
11/08/2021
AM
2 miles on Airdyne
Strength circuit:
OHP 5x6 @ 115 lbs
WPUs (BW + 22 kg) 5x6
FSQ 5x6 @ 135 lbs
Assistance circuit:
DB curls 3x8@45 lbers
Tricep extensions, 3x8@35 lb DBs
HLR, 3x8
Tabata boxing: 8 rounds (20s on/10s off)
2 mile on Airdyne
Notes: Feeling achy from soccer and feeling a bit of a cold coming on. Felt good once I got going, though.
3 Likes
11/10/2021
AM
2 miles on Airdyne
Strength circuit:
Bench Press (6 reps each of…) 205, 215, 215, 215, 215 lbs
KB rows (4 kg bell). 5x6
KB FSQ (44 kg bell) 5x6
Assistance circuit:
Reverse BB curls: 3x8@80lbs
Lat raises: 3x10@20lb DBs
Side bends: 3x10@36 kg bell
Farmer’s walks:
4 rounds of there-and-back: holding 36 and 44 kg bells
2 miles on Airdyne
Notes: Fighting off a cold, but felt good and strong. Took yesterday “off”, but got in about 10 miles easy biking and plenty of walking.
3 Likes
@antiquity been meaning to ask you. Do you plan ahead your main circuit moves each week? Do you stick to 1 or 2 lifts or try to get mpre variety? What about the assistance?
I am really liking the look of this Eternal Warrior layout. Hoping someday to get back to healthy and give this layout a try.
11/11/2021
1 mile Airdyne
Assistance circuit:
DB curls: 4x16@35 lb DBs
Tri extensions: 4x10@35 lb DBs
HLR: 4x8@36 kg bell
1 hr soccer
Notes: Busy next couple of days, so splitting up my next strength workout over a couple days.
2 Likes
@dietdrfapper I do plan the main strength lifts ahead of time. Right now I’m rotating between two options. For the assistance, I tend to keep it similar but do change up the moves, weights, and reps for variety. Always a pull (curl variation), a push (lat raises, tricep something) and a core (HLR, side bends, roll outs). I don’ want to overthink assistance, but keep the choices within reason. I also switch up the conditioning and swap it out with Farmer’s Walks about every second or third workout.
I really do like this set up. It’s something I had been gravitating towards (tactical barbell-type simplicity but done in a circuit, like Walrus). I also really do so much better lifting 3x a week. At my age and activity level, I find I can push upper body lifts hard but have moved to KB front squats, BB front squats, TB deads, and heavy KB swings over back squats and traditional deads.
3 Likes
11/12/2021
Lunch time at University gym (had to take what I could get, equipment-wise):
Strength circuit:
Incline BP: 6x5@185 lbs
T-Bar rows: 6x5@115 lbs in plates added to the thing
DB Goblet squats: 6x5@90 lbs bell
3x10 face pulls
100 1-arm KB swings in less than 5 minutes (only could find a 45 lb bell)
Notes: No time this morning, so had to fit this in where I could. I didn’t want to push it back to tomorrow because, well, I want to do other activities instead. Not an ideal strength circuit, but it got the job done.
3 Likes
11/13/2021
About a 90 minute mountain bike ride.
Man, this was tough but super fun. Basically this trail is straight up the Santa Cruz mountains for what seems like an eternity, then at the crest you turn around and rip back down. The climb is a killer and makes for a tremendous workout. Takes some willpower to keep cranking the pedals.
2 Likes
11/14/2021
90 minute soccer game
We won! That’s a rare feat for us this year, but we played pretty well and actually won handily. I will certainly be sore. I played pretty much the whole game except for ~5-10 minutes of the first half.
I have a busy week coming up. I am either going to get up early and get a garage workout in from 6-7 am, or I will need to bring a change of clothes and get it done at work. I should do the former, but I know I’ll be achy in the morning and a cold, dark garage will be less appealing.
2 Likes
11/15/2021
AM
2 miles on Airdyne
Strength circuit:
OHP 5x5 @ 125 lbs
WPUs (BW + 22 kg) 5x5
FSQ 5x5 @ 145 lbs
Assistance circuit:
Reverse curls: 3x10@75 lbs
Lat raises: 3x10@20 lb DBs
HLR: 3x10
Tabata boxing: 5 rounds (45s on/15s off)
Notes: So glad I forced myself out of bed and got this in. Felt really good, too. I upped the weights and dropped the reps to 5’s. I’ll run these weights a few workouts and bump it up again.
3 Likes
11/17/2021
2 miles on Airdyne
Strength circuit:
Bench Press 5x5 @ 215 lbs
KB rows (44 kg bell). 5x6
KB FSQ (44 kg bell) 5x6
Assistance circuit:
DB curls 3x8@ 45 lbers
Tricep extension: 3x8 @ 35 lb DBs
Side bends: 3x8@36 kg bell
Farmer’s walks:
4 rounds of there-and-back: holding 36 and 44 kg bells
Notes: Bumped up the BP numbers. No time for the 2 mile Airdyne at the end, but I’ll be biking to work in a few minutes.
2 Likes
Following. I just read your intro from way back, our nutrition/diet habits are the same, as well as our pitfalls.
Glad to have you following! I’ll post a progress pic and other progress updates this week. I’ll check out your log, as well.
1 Like
11/18/2021
AM:
2 miles Airdyne
Mobility / BW work (easy)
30 min weight vest walk
Midday:
45 minutes of soccer. Easy pickup game.
Notes: Thursday have morphed into a bit of a recovery day, with just enough work to count but not enough to tire me out. Tuesdays are off completely (just biking to work and back and a long walk in the morning), while MWF are my tough training days. Saturday and Sunday might be hard, but are activities (mountain biking, soccer these days) rather than structured training.
3 Likes