Taking the long way around

11.09.15

Workout F (No. 2)

Warmup

Squats 8m25sec (LOW INTENSITY DAY)
95 warmup rep 4sec down, 2sec hold above parallel, then up
135 warmup rep
165 warmup rep
185 warmup rep
205 warmup rep
185 x 9, 9, 7
5910lbs BW excluded

Bent Bar Row 9m46sec
95 warmup rep 2 sec hold at top, 4 sec eccentric
115 warmup rep
135 warmup rep
155 warmup rep
165 warmup rep
175 x 5, 5, 5, 5, 5
5040lbs

Dips 5m, 18sec (LOW INTENSITY DAY here too I guess)
BW 3 warmup reps
BW 2 warmup reps
BW x 15, 10
5730lbs using BW as 191
******No belt and hook to use for weights, so BW only. Plusā€¦had to work in. So still not a good comparison on dips. Maybe one day

Total time - 23m29sec
Total volume - 16680 lbs ā€” 3.45% decrease
Vol/time - 710ln/min ā€” 25.96% increase

Evening:
30min treadmill and some 1x10 assistance exercises

Partial situp with reach 5lbs 1x25
Side bends 20 1x25e

11.11.15
Weight: 192

Midday:
30min treadmill
15 sec pullup shrug hold

Evening:

Workout C (No. 4)

Warmup

Squats 13m31sec
95 warmup rep 4sec down deep (as usual), 2sec hold above parallel, then up
135 warmup rep
165 warmup rep
185 warmup rep
205 warmup rep
225 x 5, 5, 5, 5, 5
6410lbs BW excluded

Pullups 8m38sec
135 pulldown machine warmup rep 2 sec hold at bottom, 4 sec eccentric
145 warmup rep
155 warmup rep
165 warmup rep
175 warmup rep
BW Pullups x 5, 5, 5, 5
5575lbs using BW as 192
***not as strong feeling as I had hoped. tough

Overhead Press 10m57sec
55 warmup rep 2 sec hold at top, 4 sec ecc, 2 sec hold at chin level
65 warmup rep
75 warmup rep
85 warmup rep
95 warmup rep
105 x 5, 5, 5, 5, 5 (used some push press last couple of sets)
3000lbs

Total time - 33m04sec
Total volume - 14985 lbs ---- 0.17 % increase
Vol/time - 453.18 lbs per min ---- 9.25% increase

Situps 1x25
Side crunches 1x25e

Various 1x10 assistance movements, 4sec ecc

Pullup Shrug holds totaling 85sec

15min treadmill
60 sec total shrug pullup hold.
10sec, 20sec, 15, 15

30 min walk treadmill

11.13.15
Weight: 192.6

Workout B (No. 4) afternoon

Warmup

Squats 8m05sec
95 warmup rep 4sec down, 2sec hold above parallel, then up
135 warmup rep
165 warmup rep
185 warmup rep
205 warmup rep
185 x 10, 9, 6
5410lbs BW excluded

Bar Row 9m50sec
95 warmup rep 2 sec hold, 4 sec eccentric
115 warmup rep
135 warmup rep
155 warmup rep
165 warmup rep
175 x 6, 6, 6, 5, 2
5040lbs

45d incline DB Press 11m49sec
35s warmup rep
40s warmup rep
45s warmup rep
55s warmup rep
60s warmup rep
65s x 5, 5, 5, 5, 5
3720lbs

Total time - 29m44sec
Total volume - 14170 lbs ----- 0.07% increase
Vol/time - 476.57 lbs/min ---- 3.23% decrease

Partial Situp with reach 5-lbs 1x25
Side bends 20s 1x25e

Incline Back Raise 40 1x10

30 min treadmill

Pullup shrug hold
90sec total

11.16.15

Workout A (No. 4)

Warmup

Squats 11m23sec
95 warmup rep 4sec down, 2sec hold above parallel, then up
135 warmup rep
165 warmup rep
185 warmup rep
205 warmup rep
225 x 5, 5, 5, 5, 5
6410lbs BW excluded

Pullups 7m51sec
135 pulldown machine warmup rep 2 sec hold at bottom, 4 sec eccentric
145 warmup rep
155 warmup rep
165 warmup rep
175 warmup rep
BW Pullups x 5, 5, 5, 5, 4-1
5575lbs using BW as 192

Dips 8m53sec
20 warmup rep
25 warmup rep
30 warmup rep
35 warmup rep
40 warmup rep
45 x 6, 6, 6, 7
7035lbs using BW as 192
***changing weights not easyā€¦but this is still a good measure.

Total time - 28m14sec
Total volume - 19020 lbs ā€” 5.93% increase
Vol/time - 673.67 ā€” 1.8% increase

Ab stuff

pullup shrug hold
95 sec total

Pulldowns 3x10 @140

Machine Curls 3x10 @70

11.18.15

Short Low Intensity Workout
*** didnt eat much yesterday, work issues high levels of stress
So not a lot in the tank during todays workout. Once I got done with the bar rows, harder than normal, back was not up to par so cut out the planned overhead press.

Warmup

Squats 7m21sec
95 warmup rep 4sec down, 2sec hold above parallel, then up
135 warmup rep
165 warmup rep
185 warmup rep
205 warmup rep
185 x 12, 8, 5
5410lbs BW excluded

Bar Row 7m47sec
95 warmup rep 2 sec hold, 4 sec eccentric
115 warmup rep
135 warmup rep
155 warmup rep
165 warmup rep
155 x 8, 9, 8
4540lbs

Vol/time - 690.53 lbs/min

Partial situp with reach 8-lbs 1x25
Side crunches 1x25 each

12.2.15

Squat Warm Up reps
95, 135, 165, 185, 205

Deadlift off of pins (just below knee)
275 8x3 every 3 min mark

Bar Row 11m40s
Warmup reps 95, 115, 135, 155, 165
185 x 4, 4, 4, 3, 3, 3, 2, 2
5290 lbs
453.4 lbs/min

Shrug Hold 35s

Curls with plate
45 2x8
Curls gripping outside of db
50 2x8

Situps 1x25

January spent catching up to where I left off in mid to late November.
Right knee swelled up in December after attempting a track workout. That plus holidays threw me a curve. Now I think Iā€™m back to where I can proceed.

Beginning 2/5/16

3 full body workouts per week.
15-21 working sets per workout day. (splitting into 2 workouts most days)
Strength/Mass plus Hypertrophy mixā€¦ very slowly rotating into a Strength/High Load plus Speed-Strength mix.

3 recovery days. cycling, walking, rowing, general outside activity continuous in nature.

Strength/Mass portion of workouts will be a Powerlifting rotation
DL - 2 weeks on 1 week off
Press - 4 weeks on 1 week off
Squat - 3 weeks on 1 week off

Programming (sets, reps, rest time) is all from translated versions of books by Verkhoshanskyā€¦ essentially his protocols for what Iā€™m trying to achieve.

2/5/16

Morning

15min bike

Warmup

Strength portionā€¦ Squat Workout 1 of 3ā€¦
Half Squats from rack. Resetting every rep.
315 3x6 4-6min rest between
6-8min rest
315 2x6 4-6 min rest between
Total time was 30m 48s

2x25 crunches

15min bike

Evening

15min bike

Warmup
,
Hypertrophy

4x10 descending weight 1-2min between

Pullup BW x10
WG Pulldown 180 x10, 165 x10, 150 x10
Lots of broken reps or resets. singles or doubles.
Total time 8min 30s

4+ min rest

Squats
165 x10, 155 x10, 145 x10, 135 x10
reps not continuous but no re-racks
Total time 7min 46s

4+ min rest

Overhead Press
85 x10, 75x10, 65 x10, 55 x10
All reps continuous
Total time 6 min 38s

4+ min rest

Db Simultaneous curls
40s x10, 35s x10, 30s x10, 25s x10
last 2 sets not continuous

Comments:
21 total working sets minus the abs.
Legs tight after 5 hours of driving before the evening part.

5.9.16

DL Day plus general prep complexes

Resting HR: 56
Weight: 187.8 gained a little thanks to Mothers day
Intent is to get down to 184.xx for 2-3 days then switch and head for 190-195

Warmup

Deadlift
Series 1
285x5
285x6
Series 2
295x5
295x6

1st implementation of these:
Split Squat (rear leg raised)
Beginning at 1/3 point, lowered with instant switch to concentric and accelerate
95 4x6 total each in 2 series

1st implementation of these:
Snatch Pulls (began with just Snatch grip deadlift but switched to pulls)
Series 1
175 2x6
Series 2
185 2x6

Pullups to speed quality failure plus 2 slow eccentric reps after
10lb added 2x5 plus 2

DB Incline Press
65s 1x8, 1x6

16 sets total


Missed my window for 2nd workout of day.

Deadlifts seemed a little harder than they should have been. Perhaps sets of 3 to 1 reps for warmup are not the best. Next time I will throw in a set or two of 6-10.


5.10.16

Weight: 187.2

1 hour walk ~ 3.5 miles

Had right shoulder worked on today at PT to help with some tightness, strain


5.11.16

Weight: 186.0

Warmup

Eccentric Overhead Press
(slow negative, hold 2-3sec, then explode up)
115 4x3 done in 2 series

Squat Thrusters
95 4x8 done in 2 series

Sgl Leg Curls
2 sets to speed failure plus some eccentric reps

Barbell Row
Warmup reps @ 95, 135, 145, 155, 165 (2sec hold at top then 4 sec eccentric)
185 (6, 6, 7, 6)
Volume - 5320 lbs no change
Time 7.30 7.2% reduction from previous time of 8.05
Volume/TIme 709.3 lb/m 7.7% increase from previous of 658.1

Seated DB Curl to speed failure plus 2 slow eccentric reps
40s x8+2
40s x5or6 +2

Chinup (sup) speed failure plus 2 slow eccentric reps
BWx8+2
BWx5or6+2

Side Bends
65 2x8each

***No plan today really other than doing the Eccentric Press. After that was sort of on feel.
A bit tired today.

5.12.16

Weight: 186

unable to make time for active recovery

5.13.16

Weight: 186.4

Warmup

Eccentric Squat (2 series, 4 sets total)
195x3; 205x3
205x3; 215x3

30 rep Pullup including 5 warmup reps
7m25s

An additional workout later of some general exercises, unilateral mostly

5.14.16

Weight: 185.4

5.15.16

Weight: 184.2


Comments:

As of this week, started a super, super clean dietā€¦ and gone off all supplements I was using including protein shakes, creatine, beta alanine, caffeine. Weight came down more as a result. Also, harder to stay hydratedā€¦ Additionally, during workout my muscles actually ā€œhurtā€ more, could feel the ā€œstrainā€. Hydration related I assume.

5.16.16

DL Day plus general prep complexes

Resting HR: 56/57
Weight: 185.2 ***Thatā€™s a 3 day average of 184.9 which was my targetā€¦ so now my intent is to stabilize my weight and start implementing more functional hypertrophy versus the density type training I was using. Try to put on some muscle over the next 4 months.

Warmup

Deadlift
Series 1
285x6
290x6
Series 2
295x6
300x5

Split Squat (rear leg raised)
Beginning at 1/3 point, lowered with instant switch to concentric and accelerate
Series 1
95x6; 100x6 each
Series 2
95x6; 105x6 each
***Last time I did singles. This time I put some reps together.

Snatch Pulls (2 series of 2 sets)
185 4x6
***These did not feel crisp, clean, or consistent.

Chinups to speed quality failure plus 2 slow eccentric reps after
10lb added
x7 plus 2
x5 plus 2

DB Incline Press
65s 1x8, 2x5

5.17.16
Weight: 184.8

Got in my complex today that I wanted to do yesterday.

Warmup

Sgl DB Overhead Press 35lbs
Sgl Pushup "jumps (side to side)
Archer Pushups

Machine Reverse Fly
DB Row
DB Curls Alternating

Reverse Lunge
Step Up Jump
Sgl leg hops

Total time 43 minutes.

5.18.16
Weight: 185.2

off day for Strength.
Decided to do some light lifting, used same workout I did at 12 years old just because
2 sets of light to moderate weight 12-15 reps, superset when possible
Leg Extensions
Machine fly
Leg Curl
Behind neck pulldown
Pullover
Bench Press
Lateral Raise
Bar Curl
Overhead Tri Ext

5.19.16

Weight: 184.0
had a cheat meal yesterday. eating as fast as I can cook ā€¦ and the weight is still coming off. guess Iā€™ll have to cook more and faster. Definitely focusing on gaining some weight/muscle over next 16-18 weeks.

Update:
Weight fluctuating from 181 to 187. Water weight mostly. Summer heat, spending more time outsideā€¦
Finally adjusting I think and weight holding more on the top end.

Still doing same mixed protocol for a few more weeks.

6.13.16

Morning:

Deadlift
315 3x2
315 1x4***

Squats 25 reps at 185 for time
4m19s in sets of 13, 7, 5

Variety of upper body exercises at reps of 8 to get to a total of 15 or 16 sets
Actually wanted to specifically do some ring movements but forgot and didnt do any. oh well

Afternoon:
Complexes. 20 reps each

Pushups with red band
Sgl DB Overhead Press 35
Archer Pushup
Push Press 85
8m48s

8m45s rest

Bar Row 135
Pushup position DB Row 35
Chinups bw
Row Machine 500m L6
8m51s

8m51s rest

Squats 135
Reverse Lunge 65
Step up Jump bw
12m

Total time47m15s

Comments:
Came into today with super sore legs from previous Saturday session
Last complex all I could feel was lactic acid I thinkā€¦so I slowed down considerably from my previous time of 45m22sec total and 8m 26sec on the leg complex.

6.15.16

Weight: 187.4

Upper Body Hyp day. Andā€¦this is 4th workout so I switched up the order and went backwards from what I usually doā€¦and changed up an exercise or two.

Supersets: All controlled reps 3010, 4010, 3020, or at the end 2010

1: Dips
45+bw=232 4x5
2: chinups
bw 4x5

1: Pronated close grip pulldown
145 2x8; 150 1x8
2: 45 incline DB Press
55s 3x8

1: Wide Grip Pulldown
115 1x12; 105 1x12
2: knee level tricep press off bar
bw 2x12

5min bike cool down

18 total sets.

Starting a strength block, linear periodization basically with a plyo prep and then a plyo program mixed in for the last half. Will also pick up running and/or track workouts if possible. should last about 12-16weeks.

2.11.17 Day 1

Morning:

10min bike
5min row
General warm up

Squats
Warmup up to 225

185 3x10. non rhythmic for the most part

Leg curls 4x8

Overhead press
Warmup up to 145***

95 3x10 all rhythmic

Tri Extension Machine 4x8

Evening:

Bike 17min

WG Pullup
BW 6+2+2
BW 6+2+1+1
BW 5+1
WG Pulldown machine 1x5

DB Curls
Simultaneous 35s 1x8; 40s 1x8; 35s 1x8
Alternating 40s 1x8

Basic, beginner level jump drills and upper body drills after. about 10 sets total.

Comments:
Energy level, passion, or motivation not high today. Wanted to hit the track but didnā€™t manage to.

Day 2 - 2.12.17
Active recovery - moving activities

Day 3 - 2.13.17
Track work
Some drills
(2) 200s at 6min mile pace.

Comments:
skipped gym w/o after, wasnā€™t up for it. Legs fatigued quickly during drills.

Day 4 - 2.14.17
Active recovery - finished moving. walked hyperactive border collie

Day 5 2.15.17

Morning:

10min bike
General warm up

Squat warmup reps (sgl 4sec ecc to bottom, then up and pause above parallel, then pop it up)
95; 135; 165; 195; 215
1 regular rep at 225

Deadlifts with straps
a few warmup sets then
255 3x8

1: Bar Rows
165 3x8
2:Pushups with band
blue 3x8

Reverse Bar Lunge
95 3x8
Ring Dips
BW 1x8
BW+5 1x8
BW+10 1x8
Side Bends
50 3x8

comments:
deadlift strength down about 15% where I left off.
energy level still not high. workout took longer than usual still, slow pace.

Evening:

DB Rows
80 3x8

Some db curls, tri extension, tri pushup, side bends, shoulder mobility with broomstick
jumping rope, bit of bike

no track work today

Day 6 2.16.17 Thu
nada. all work today

Day 7 2.17.17 Fri
active recovery

Day 8 2.18.17 Sat

Track work
2miles in ~32min
jogging, walking, and (5) 200m at 6min mile pace

some mobility work

Day 9 2.19.17

Bike, light arm workā€¦active recovery

end of 1st series

1 Like

2nd series or ā€œweekā€

Day 9 2.19.17 Sun

Evening:

Bike
Warmup

Squat Warmup
95; 135; 165; 195; 215
230

Squats
185 3x8+2 (8cont plus 2 after pause at top)
~2.5m b/w
Total time 6m49s

Leg Curl
150 4x8

Overhead Press
95x10
100x10
105x8+2

Lateral Raise
20s 4x8

Tri Ext Machine
2x8

Total time including squats 37m21s

Day 10 2.20.17

Early morning

5min bike
general warmup

WG Pullups
BW x6+2+2
BW x6+2+2
BW x6+1+1
Pulldown 2 slow ecc reps

DB Curls Simultaneous
35sx8
40sx8
35sx8
Alternating
40sx8

5min bike

Day 11 2.21.17

Morning:
15 min bike
~100 reps of unilateral movements
Jump rope

Afternoon:

Quick warmup

Circuit, emom essentially for 30min
Squats - 10 reps @ 155, 135, 135, 115, 95, 105, 105, 115, 125, 135
Pushups - red band for 5 reps each, 6 on last set
Neutral grip pullups - BW for 5 reps each

5min walk and some reverse crunches

Comments: steps in the right direction, more energetic during afternoon, definitely could have done a lot more than I did.

Late Evening:

Quick warm up

1: Machine Rev Fly 2x8
2: Machine Fly 2x8

Barbell Curl
95x8
Ring Dips
BW+20 x7+1

Bike 5 min with a 45sec burst
Jump Rope 2 min

Day 12 2.22.17

Morning: unplanned, but I left my phone in the gym like a retard.
Bike and some shoulders

Evening Walk

Day 13 2.23.17

Knees felt like complete crap todayā€¦
Despite thatā€¦

Evening:

At my favorite track

1.5 lap walk and loosening legs

2 miles in 29m12s including:
(6) 200m range of 38.19(last) to 45.31(1st)
only walks between, no jogging

1.5 lap walk after

comments:
tired, coming off little sleep and a long day at a conference.
knees hurting and such. so I had to push a bit to get this in.
nevertheless, some progress. didnā€™t really feel any speed potential in runs. I feel slow, and heavy. only 1st step felt any power potential. a long period of time since a 22.8. wonder how close I can get.

Day 14 2.24.17

nada. too much going on today

Day 15 2.25.17 Sat

Morning - nauseas so held off till afternoon

Evening:

Bike, general warmup

Squat warmup reps @
95, 135, 165, 195, 215
235

Deadlift
275 3x8

Barbell Rev Lunge
115 x8
105 x8
95 x8

1: Barbell Row
175 3x8
2: Pushups with green+purple
3x8

Bike

comments:
tough going for knees in beginning. spent time between warmup sets rolling thighs to try to break stuff loose. seemed to help.

Day 16 2.26.17 Sun

Late morning:

Bike
Quick warmup

1: DB Rows
80 3x8
2: 45d DB Bench
65s 3x8

Side bends
50 3x8

Bike intervals
(3) 1min with 2min between

comments:
holding up on track stuffā€¦did some bike intervals instead
hr not high on intervals, but fatigue in muscles noted.
*Iā€™ve been eating poorly (sandwiches and cereal). I will fix that this coming week. Iā€™m sure that will have a positive effect on my morale during workouts, which Iā€™ve been a bit sluggish, slow paced for the most part.

Day 17 2.27.17 Mon

Midday

Bike

Quick warmup
Rolling on thighs to try to loosen up knees.

Ring Dips
BW+20 1x8

Barbell Curl
95 1x8

Jump Rope
1min, 1.5min off, 2min20s
@160-165 jpm pace

Some shoulder mobility and play on rings

Bike

3rd series or ā€œWeekā€

Day 19 3.1.17 Wed

Morning:
PT for knees - PT is always humbling

Afternoon:

Bike

Squats
Warmup reps at 95, 135, 165, 195, 215
185 2x10 2x5
1st 30 reps total including warmup reps:
5430lbs in 8m21s (for comparison to previous 30reps workouts)
total 35 reps in 9m 9sec
The 1st 25 reps of 185 done in 3min 47s for comparison

Leg Curls
155 4x8

Bike

comments:
11/18/15 comparison, last time I did these I think
Squats 7m21sec
95, 135, 165, 185, 205 warmup rep 4sec down, 2sec hold above parallel, then up
185 x 12, 8, 5
5410lbs BW excluded

6/13/16
Squats 25 reps at 185 for time
4m19s in sets of 13, 7, 5

Evening:

quick warmup

Overhead Bar Press
Warmup reps at 55, 75, 85, 95, 105
105 x10; 8+2; 4+1; 5 broken for 30 total
1st 30 with warmup reps in 7m53s; 35 in 9m46s
3010lbs

11/2015
Overhead Press 10m57sec
warmup reps at 55, 65, 75, 85, 95
105 x 5, 5, 5, 5, 5 (used some push press last couple of sets)
3000lbs

Pulldown warmup reps
120, 135, 150, 165, 180
Pullups
BW 6+2+2; 7+2+1; 4+1; 3+1+1
1st 30 in 8m11; 35 in 9m48

May 2016
30 rep Pullup including 5 warmup reps
7m25s

1: Tricep Press/Pushups
4x8
2; Barbell Curl
75 4x8

Shrugs
75s 1x8

Bike

comments:
felt good this evening.

Day 20 3.2.17
Active recovery
including jump rope intervals
1, 2.5, 1, 1, 1 (1 min rest between each)

Day 21 3.3.17

400 reps including
Circuit, emom essentially in 29m07s total.
Squats - 10 reps @ 155, 145, 135, 125, 115, 115, 125, 125, 125, 135
Pushups - red+black band for 5 reps each
Neutral grip or close grip sup. pullups - BW for 5 reps each

comments:
brutally miserable day, except for the workout. that was the only thing that went well today.

Day 22 3.4.17

Light active recovery. rolling thighs (lots of knots apparently).
bike, rowing. was going to jump rope but forgot. I forget a lot of things these days.

comments:

Well, here I am near the end of the 1st phase of 4. Iā€™m beginning to find my way and start to speed things up and see real progress, but now Iā€™m unsure of how to proceed. It looks like my ability to innovate, or creativeness if I have anyā€¦will now be tested to at least maintain where I am and not lose most of it.
Due to medication for a month with a cocktail of sorts for a week (which I hope works) Iā€™m supposed to Stop exercising to reduce high risk of injury and heart arrhythmia. So for 6 weeks minimum Iā€™m supposed to chill at the beach I guess.
Day 23 3.5.17

Light day

Bike
rolling my thighs
stretching
jumping rope
bike

comments:
knees hurting again. so thatā€™s conclusive that the 100 rep of squats was indeed the culprit, not the running or walking.

heart rate for half the night last was around 105. this morning awoke to high 50s. normal strains feeling a bit more severe today than usual.

5.7.17
Restarting.
3 months break in, build up, progressive weight training and some (light) track/conditioning work.
Taking the long way around and up the mountainā€¦

5.25, 26, and 27.17

Workout 1 completed. Took 3 days.
Felt great getting it all in on the that final 3rd day.

Mostly 15-25 rep stuff, some squat and overhead press holds at various positions for 5 reps, 2 sets. Almost passed out a couple of reps on the squats after coming up. HR definitely higher than usual in warmups and the workouts. Resting HR back under 60 though compared to about 80 earlier in the month, though.

5.28.17

Track:
1 lap jog/walk
stretch/loose
running form drills
1-mile baseline

Wow. 2 year log that seems quite pathetic looking back. Plus, Iā€™ve had more drama in the last 8 months I think than Iā€™ve had my entire life. Training wise, the best thing that worked in the last 2 years was Verk protocols plugging into a set schedule. Fun too. Regardlessā€¦

Weight down to 181 till last week when I got heat exhaustion for the 1st time ever in my life. Recovering from that I got back up to 189. 181 felt pretty good actually, like I could move again. So Iā€™ll target 180-185 for a rangeā€¦ need a bit more muscle. Maybe by the holidays I can get that ironed out.

No real injuries or ailments, body feels good, beginning to push.
Currently on 1st week of a 3 week phaseā€¦continuation of what I started in May.

Thursday 7.27
Weight: 185.4
Quite sore this morning.

Afternoon:
8min bike, low rpm, L15

1 set (finishing up 2nd set from yesterday) 3020 - Single leg squat to side 5 reps each at
5, 10, 12, 15, and 20 lbs

1 set (finishing up yesterday) 3sec ecc, 0 pause at ā€œbottomā€, 1 conc., 3 sec hold
Reverse fly 5 reps each at
6, 7, 8, 9, 10

Pushup 30X3 (same as above) holding 3 sec at bottom and 3 sec ecc.
5 floor
5 feet slightly raised
5 feet mid high
5 feet 45 incline

Handstand hold 3 sec and 3 sec ecc. then reset
5 reps

Resistance band posterior raise/pull 3020
2x10 green, then blue/purpleā€¦not sure really

DB Rows 3020
2x10 65

DB Lateral Raise
2x10 3020 20s

No stationary bike to endā€¦

Work/travel tomorrow.
Will find somewhere along the way to get some track work in.

Complexes on Saturday in between work/travel and other priorities. I suppose perhaps at the hole in the wall gym with no a/c where I get lost in the midst of all of the other freak shows.

7.28.17 Friday,
Super tired from work, plus had to finish moving, again. So, no track work.
Doubt Iā€™ll be again moving for a while, so that is good.

7.29.17 Saturday

Evening:
Bike warmup 8minL15

Complex 20 each

Pushup (small dark green band)
Sgl DB overpress 35
Alt Side to side pushup type jump using medicine ball
Push Press 85
8m12s
***not bad, felt a bit nauseas at start. movie popcorn and tons of icee perhaps

Bar Row 135
Pushup position DB Rows 35
CG Pullup Sup Did 3 and stopped
1000m Row L6 - around 2m50s 500m pace.
*** cut this short essentially during pullups

Couple of reps of squat, rev lunge, and stepup jump. and pullups too to dbl check something.

Maybe Iā€™l try these again tomorrow. Or not. Still need to get track work in and that needs to be more of a priority.

Came into these complexes today with my upperbody sort of feeling like Iā€™d been hit by a stun gun. Not sore. Just, dead feeling. Not recovered. So I definitely needed more rest between stations or transition to keep strength up. So instead of slowing the pace I just cut it short.

The only supplements Iā€™m taking at this point. Some vitamins, a superfood, and a probioticā€¦ when I remember to take them. An after workout smoothie sometimes. Otherwise I havenā€™t taken anything for a long time. I do need to start counting my protein intake.

Mon 7.31.17

Afternoon:

Bike warmup 8m L15, low rpm

Barbell Stepup ~9or 10 inches (?) ~3sec ecc
5 reps at 45, 65, 85, 95, 115
5 reps at 95, 115, 135, 155, 175

DB Shrugs 3020
5 reps with 35s, 45s, 60s, 65s, 75s

Dip Shrugs 3020
5 reps at BW, 5, 10, 15, 20

Pushup with small green band
5 reps, hold different position each rep for 15sec

Cable Pull 120
5 reps, hold different position each rep for 15sec

Bike to end
8m L26 , low rpm

Evening:

Bike warmup
8min L15, low rpm

Barbell Row 115
2 sets - 5 reps, 15sec hold at different position each rep

Pushups with small green band
2 sets - 5 reps, 15sec hold at different position each rep

Squats 85
3 sets - 5 reps, 15sec hold at different position each

Bike was taken at end

Comments:
slow paced in evening.
Not my favorite but have to think long term here.
Not going to do the short box stepups, especially with heavyweight like I did this morning anymore. Will stick with Peterson stepups or a bigger box. ***Done with good intentions but not the best idea apparently. Spur of the moment.

Tues off day.

Wed 8.2.17

5 am.

Bike L15 low rpm 8min warmup

DB Row 3020
3x8

Assisted Sgl Leg Squat
3x8

DB 45 Incline Bench 3020
3x8 55s

KeystoneDL 3ecc 3pause X
5 reps @ 95, 115, 135, 155
5 reps @ 155, 135, 115, 95

EZ Bar Curl 3ecc3pause at top X
5reps @ 40, 50, 60, 70
5 reps @ 70, 60, 50, 40

Bike L27 8 min low rpm

comm:
slow paced. havenā€™t done a 5am workout in many years. did ok I suppose

Evening edition:
just completing what I wanted to get done for the day.

4min bike warmup L15 low rpm

Overhead Bar Press 3s pause at top, 3 sec ecc X
5reps @ 55, 65,75,80
5reps @ 80, 75, 65, 55
5reps @ 55, 65, 75, 80
5 reps @ 80, 75, 65, 55

EZ Bar Curl 3s pause at top, 3s ecc, X
5 reps @ 40, 50, 60, 70
5 reps @ 80, 70, 60, 50

Keystone DL 3 sec pause at bottom, X, 3s ecc
5 reps @ 95, 115, 135, 155
skipped last set, back tight from overhead press holds.

bike taken so no bike at end

comments:
probably no where near enough protein intake yet. maybe a 100g today, 125 at best.
last meal about 4oz chicken, cup of rice, and Rum. not real hungry.

Thursday: off might go for a long trail walk.
Weight: 184.6

Missed a week in the gym. Couldnā€™t be avoided really. Work related. Work can be quite physically exhausting so I was not inactive the entire week.
So, picking up where I left off.

Wed 8.9.17
Weight: 186

Midday

Bike 8 min L15

Machine Fly 3s ecc
5reps at 8, 9, 10, 11, 12
5 reps at 8, 9 , 10, 11, 13
5 reps at 8, 11, 13, 11, 14

Machine Rev Fly 3s ecc
5reps @ 5, 6, 7, 8, 9
@ 5, 6, 7, 8, 10
@ 6, 8, 10, 9, 11

Side to Side Sgl Leg Squat
5reps each @
5, 10, 15, 20, 25
5, 10, 15, 20, 30
10, 20, 30, 20, 40

Bike 8 min L15 mostly
2min @ L27 (a bit hard today so stopped at 2min)
moderate short burst at 4min mark L28
quick intense burst at 6min mark L29

Comments:
The Weighted Side Lunges, or whatever they are called, I have never done before with weight. `Only ever done them for stretching/warmup purposes. Interesting. Perhaps they will ā€œchange my lifeā€ as was told to me. After doing them today at 40lbs which is the lower end of becoming taxing Iā€™ve got that ā€œno longer a virginā€ feeling for them.

Still not consistent on vitamins and such, but adding fish oil. Also did a protein mix todayā€¦so Iā€™m beginning to use protein supplements too. Oh, and a bit of creatine today as well.

Thu 8.10.17

Midday

Bike 8m L15 low rpm

3s ecc for all of following:

1: DB Over Press
4x10 40s
2: DB Simultaneous curls
4x10 35s
3: Lying Sgl Leg Curl
4x10 60

Bike L27 8min low rpm
(Hard, not fun. A picture of my face would probably have depicted misery).

Mon 8.14.17

Midday:

Bike L15 8min low rpm (<40) warmup

DB Shrugs 3sec ecc
5reps @ 40s, 50s, 60s, 70s
5reps @ 40s, 55s, 70s, 80s
5reps @ 50s, 65s, 80s, 90s

High Peterson Stepup (10-15deg angle) 3sec ecc each side
5reps @ 10, 20, 30, 40
5reps @ 20, 40, 55, 70
5reps @ 25, 40, 55, 75

Overhead Bar Press
5reps @ 85 with 15sec hold at diff position for each rep
some broken reps

Partially WG Pulldown
5reps @ 135 with 15sec hold at diff position for each rep
some broken reps

DB 45-d Press
5reps @ 50s with 15sec hold at diff position for each rep
some broken reps

Think I stopped here. Running out of time.

Bike L15 1:1 intervals for 8min total
varied from 30s to 1m higher rep with 30s or 1m between <40rpm
Was planning to track distance covered but forgot, oh well.

Comments:
Legs feeling a bit fried. From weekend activities I suppose.

Beginning to get more serious about diet. Had done well for a few weeks then not so much after getting heat exhaustion. ā€¦attempt to get about 200g protein a day. Then go from there.

Evening:

Bike 4min L15 <40rpm warmup

Cable Row
5reps @ 120 with 15sec hold at diff position for each rep

Ring Dips
5reps @ BW with 15sec hold at diff position for each rep

Barbell Row
5reps @ 135 with 15sec hold at diff position for each rep

Squats
3 sets of 5reps @ 95 with 15sec hold at diff position for each rep

Archer Pushup 3010
1 Set of 8 each

Bike 4min 1:1 intervals L15
30s or 1min intervals

Comments:
Felt like progress beginning today. Long way to go. Train like hell, Iā€™ll get there, right?

Wed 8.16.17
Morning Weight: 184.0
Morning resting HR: 53,54

Weird sore yesterday, sluggish, crashed eod.
This morning Iā€™m feeling quite chipper, although that weird soreness is still present. Muscle seems like it will feel lethargic or dead money. But the numbers say keep pushing. Long days ago it was normal to train with constant aching pain in my muscles. It actually felt non-normal if I didnā€™t have that feeling. This soreness is much different. Not painful at all. Perhaps itā€™s the static holds.

Midday:

Bike L15 warmup low rpm 8min

Archer Pushup 3010
2sets of 8

DB Row 3010 2sets 3020 last set
3x8 @ 65

Sgl Leg Assisted Squat 3010
3x8 (5slots below bar in rack, 3slots, then 2 slots)
**Definitely last set showed imbalance. left leg is rock solid on balance, etc. Right leg is not. This is to be expected somewhat since Iā€™m left side dominant and my right leg had knee reconstruction. Iā€™ll have to spend extra time on it I suppose.

SL DL 303x
5reps @ 95, 125, 145, 165

Bar Curl 303x
5 reps @ 45, 55, 65, 75

Bike L15 1:1 intervals for 8min
30s or 1min intervals.

comments:
felt great this morning. during workout I really though just wanted to close my eyes and go to sleep. so didnā€™t push the pace.
Music I felt like listening to today during workout:
Hips for Scotland by Psychonauts. because its a favorite, nice rhythm Psychonauts - "Hips For Scotland" - YouTube
Lazy Eye by Silversun Pickups. because its a favorite, for that buildup to the moment near the end Silversun Pickups- Lazy Eye (with lyrics) - YouTube

Adding this that I like due to my Freudian slip: Hippie Sabotage - "Your Soul" [Official Audio] - YouTube

Evening:

Bike L15 4min

Overhead Bar Press 303x
5reps @ 55, 65, 75, 80
5reps @ 85, 75, 65, 55
5reps @ 90, 80, 70, 65

Keystone DL 303x
5reps@ 115, 135, 155, 185
5reps@ 195, 175, 155, 135

EZBar Curl 303x
5reps@ 50, 60, 70, 80
5reps@ 90, 80, 70, 60

Bike 4min L15 variable reps depending on song.
<40 rpm to ~140rpm where it starts to lock up.

Comments:
tired, so tried looking for that perfect set of songs to help push. Time could have been better spent elsewhere. I wouldā€™ve been better off working out to a metronome.

Out of creatine. Adding L-glutamine.
And caffeine is a staple, though I probably drink way too much of it.

Thu 8.17.17

Evening:

Bike 8min L15 low rpm

Rev Machine Fly 3s ecc - 5 reps each @

  • 7, 8, 9, 10, 11
  • 7, 8, 9, 10, 12
  • 8, 9, 10, 11, 12

Machine Fly 3sec ecc - 5 reps each @

  • 7, 9, 10, 11, 13
  • 8, 10, 11, 12, 14
    machine not available for 3rd set when I was ready

Side to Side Sgl Leg Squat
5 reps each @

  • 10, 20, 30, 40 (donā€™t recall a 5th set)
  • 20, 30, 40, 45, 50
  • 25, 30, 40, 50, 60

Bike L28 8 min

  • 7.5 min low rpm
  • ~30s burst at end.

comments:
Trying to get a jump ahead in training so worked out some this evening. Thought I would be sluggish, instead it was a pleasant surprise that my lifts for the most part felt fresh, stronger.

Fri 8.18.17

Cluster F of a day. Quite tiredā€¦but want to stay on schedule soā€¦

8:20-9:30pm

Walk to gym

2min bike

Sgl Leg Curl 3sec ecc
65x10
60x10
60x10

DB Overhead Press 3s ecc
45s 2x10
45s 1x9+1

DB Simultaneous Curls 3s ecc
35s 2x10
40s 1x8+2

Walk home

Comments:
Long way still to go, but progress made
Music:
Pandora - Like a G6, Tove Lo Talking Body, or similar.
I find myself thinking too much about music now, so enough of that.

An apparent spider bite last Thursday.
Felt the effects progressively on Sat and Sun.
Cut and drained, shots on Monday
Tuesday through Thursday in hospital
When youā€™re so tired and your breaths are so shallow that you actually feel like you take a short break from breathingā€¦what I felt like right before making the drive to have myself admitted

Sat 8.26.17

Bike L15 12 min low rpm

light weights on machines.

comments:
best I have felt in a week so I thought Iā€™d get something in.

Beginning a new phase. continuation of what I was doing before.

Tue 8.29.17

storming so didnā€™t walk-run to gym

1000m row
6 min walk jog on treadmill

Archer pushup
5sec hold at 5 different positions on 5 reps
2 sets
broken reps

DB Simultaneous curl
5sec hold at 5 different positions on 5 reps
35s x 2 sets
all done in rhythm

Rear leg raised sgl leg squat
5sec hold at 5 different positions on 5 reps
35s x 2 sets

played around on trying to climb rope which Iā€™ve never done before. Seems I can climb steady with my arms only but I have no idea what to do with my feet

1/2 mile jog-walk on treadmill

comments:
sweated a ton, particularly since exposed to elements.
not a bad start. out of shape, and taken some step back getting sick, of course.
broken reps

9.4.17
Almost finished with the first series of 3. Gauging where I am strength wise. Setting baselines. Trying to get endurance back. Will try to do the last 2 series of 3 in 2 weeks versus stretching it out. Will log those. I do feel like Iā€™m about to shift a gear in training.

Tired this past week. Elbow joint still swelled some but healing. Started working again, feel like a truck driver, and had to work in a sauna practically one day. Feeling a bit sleep deprived.

Found an old stash of a nootropic I used to use. Tried it today. Will test it through next couple of weeks. Was always good for staying mentally sharp when fatigued. Think and react clearly. Maybe itā€™s still good. On another note, think Iā€™ll see how an old favorite pre-workout mix will work for me at this age. 180-200mg caffeine (coffee) and a pint or so of blue bell ice cream.

Music.
This past week, predominantlyā€¦hip hop.

ā€œDonā€™t wait for conditions to be perfect to begin. Beginning makes the conditions perfect.ā€ I heard this first from a coach many years ago. Though I am not into quotes hardly at all, attributed to Alan Cohen, this one sticks and is probably my favorite quote and I do think of it at times. I wish I applied it more than I do. It definitely helped me in training/competitions, particularly strategy engagement, and writing essays.
.
9.6.17 Wednesday
Weight: 183

Bike 12 min L15 low rpm

Complex warmup

Complex 1min/1min:

Overhead Bar Press 85 -20reps
Squat 135 - 15reps
Ring Dips BW - 12reps
Situps 35 - 20reps
Machine Fly 110 - 20 reps
SL Deadlift 135 - 20reps
Side Bends 55 - 17reps each side
Pullover 55 - 20reps
EZ Bar Curl 70 - 17reps
Barbell Row 135 - 16reps

Ring Dip work since it was my lowest rep set of the above.

Cool down

Comments:
1st of 6 workouts using that complex or close variation.

Not my best performance, but a start none the less. Seems Iā€™m down about 25% from when I last did these in late April 2016. Lack of strength work showing I think. My normal speed was also not there. Additionally, came into today tired and a bit sore. Averaging about 3-4 hours sleep a night for the past several nights. Iā€™m sure that contributed. Hopefully I can improve this fairy quickly, within a couple of weeksā€¦and get some sleep.

Initiated with overhead press because I though it might be the weakest. Next time I will initiate with squats I suppose. Keep weights static for the most part.

Thanks to the Hurricane, surfā€™s up this weekend. No obligations. Looking forward to itā€¦ then the damage and repair assessments begin. finding places to workout may be challenging. Perhaps the damage wonā€™t be bad and itā€™ll be a nice series of working vacations.

Thu 9.7.17
Weight:182.6

  • 7:45-8:30a

6 min off/on jumping rope
warmup squats with 95

Side sgl leg squats
40 - 2 x 5reps with 5sec hold at a different position each rep (each side)

Romanian DL 3020 (though probably more like 4sec tut) with straps
225 x 9
225 x 9
225 x 10

  • 12:15-1:10p

6 min on/off jumping rope warmup

Archer Pushups
BW 2 x 5 reps with 5sec hold at different position each rep (each side)

Simultaneous DB Curls
35s 1 x 5 reps with 5 sec hold at different position each rep
40s 1 x 5 reps with 5 sec hold at different position each rep (broken reps)

Machine Fly 3020
140 x6
140 x5
140 x5

Reverse Machine Fly 3020
120 x8
120 x7
120 x6
felt like a potential strain or pull in right triceps area

Jumping rope 1min/1min 3 sets

Comments:
tried to get a 3rd 1hour workout in but unable to manage it.
felt good today. slept well night before. came in at 182.6 despite a father/daughter date of shopping, eating, and movies, so that was a surprise. roughly 190g protein intake today. Not organized with diet yet but its getting better. October Iā€™ll be more settled and can start tracking f/p/c calories and such.

9.8.17 Friday
Weight 183
HR: very low 60s this morning

morning:
about 1.5 hour roughly

7min off/on jump rope. mostly off

Ankle jump into paused lunge (soft landing) hold for 2-3 seconds
BW x 6 each
20 x 6 each
30 x 6 each

Sgl Leg Curl 302
95 x 5, 4, 3 each (I think). left leg weaker than right

Sgl Leg Box Squat 30x 1st set
3 x 10 each (broken reps)

Seated concentration db curl 302
50 x 5, 4, 3 each ( I think)

Machine Sgl Tri Ext 302
3plates plus 2 (8, 8, 6 or 7 on right) (6, 5 or 6, 4 or 5 on left)

1min/1min jump rope
*think I need a new rope.

comment:
2nd day of this ā€œweekā€ and have just 2 upper body movements left and the complex and Iā€™m ā€œdoneā€ with what I had scheduled. cool.

9.10.17 Sunday
Weight: 191
Thatā€™s what happens with beer, ice cream, and a ton of eating when unexpected visitors show up for a couple of days.

When you least expect it life throws you a curve ball, or perhaps I should say change up. Forced to face past decisions that haunt and new opportunities all at once. New critical point in life, decisions, many roads to choose from. I guess its called a crossroads for a reason. I know what I want now and each road offers it, though all are tough roads, and each one not taken is a sacrifice.

Last post here I thinkā€¦I need to use a different format.

Afternoon:

Some jumping rope intervals

Pushup bounce into 1-arm extended plank with pause hold
3x6 each

DB Sgl Overhead Press 302
40 2x10

DB Row 301
60 2x10

Jumping rope intervals

comments:
not ā€œupā€ for this workout. stamina, motivation not there. No doubt thatā€™s related to being 8 lbs heavier than I was Friday.

[b]Mon 9.18.17[b]

Morning workout
Finished up the 3rd series of ā€œ3ā€ week phase

Evening workout
Complex

1min (20rep max)/ 1min intervalsā€¦ 4/22/16 comparison
Squat---------------135 - 20ā€¦145 - 20
Ring Dips----------bw - 20ā€¦red band high incline 20 pushups
Situp-----------------35 - 20ā€¦35 - 20
Machine Fly-------120 - 20ā€¦120 - 18
SL DL---------------135 - 20ā€¦145 - 20
Side Bends---------55 - 17eā€¦ 65 - 16e
Pullover-------------55 - 20ā€¦ 65 - 17
Curls-----------------70 - 20ā€¦35s - 15
Rows----------------135 - 20ā€¦145 - 17
Overhead Pressā€”85 - 16ā€¦90 - 8

Plan to continue this complex in next ā€œ3ā€ week phase continuation following (guide):

Split Squat/Press/Pull 5-3-x 3x8/4x8/3x8
Beginning plyo movement 1-0-x 3xmax/4xmax/3xmax (speed or form quality failure)
Unilateral movement with iso holds (10s) 2x5/3x5/2x5
Glute ham/Press/Pull eccentric emphasis 2x15/3x15/3x15 (interval sets of 5 increasing load)
Unilateral movement 3-0-2 2x10/3x10/3x10
Hip Extension work 2-0-x 2x20/3x20/3x20 (interval sets of 5 increasing load)
and the Complex above done explosively 2 per week (light day and a heavy (load) day)

9.28.17
a recovery day
Noting that I am super-sore. Combo of running, boxing, and weightsā€¦I Do feel like Iā€™m training finally. Feels good to ā€œmoveā€.