TM79's Training Journal

Bigger Stronger Leaner Over 35 Lifter
21

BW: 174.4

Yesterday’s Output: 3,602
Yesterday’s Intake: 3,351
Net: -252

Warmup: LISS – 15% Incline
2 Miles, 40:00, 528 Cals

Conditioning: Metcon
“Laura”
Complete as many rounds as possible in 21 minutes of:
15 Calorie LISS (Sub for Rowing)
10 Burpees over the dumbbells (over the rower)
10 DB Power Cleans, 2x40 lb (Sub for 95 lb barbell)
*No/minimal rest between rounds. (Sub for Rest
between rounds for roughly the same amount of
time that you spent working.)

Stats: 5 Rounds, 223 Cals, 127 BPM

Comments: I’ve been sitting on this metcon for a while. Today is the day. This is supposed to be a “partner” metcon, so you would alternate rounds with someone else and rest while they are working. I don’t have a partner. Just a hairy chest and plenty of grit. :joy: So no rest for me. Had to sub some things out to suit my equipment/injuries/etc. The substitutions are noted. It wasn’t too bad.

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22

BW: 173.4
Yesterday’s Output: 3,406
Yesterday’s Intake: 2,992
Net: -412

Warmup: LISS – 15% Incline
2 Miles, 40:00, 528 Cals

Bro Work
20 Calve Raises

Then, 4 Rounds of:
8 Goblet Squats, 65 lb
8 CGBP, 135 lb
8 Straight Bar Curls, 65 lb
8 Ab Roll-outs (using skateboard)

20 Calve Raises

Stats: 13:25, 144 Cals, 128 BPM

Comments: Just torching calories and Bro Work this morning. Time to go to work.

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23

Had to give up on straight bar curls way back. Wrist don’t work for me like that.

24

I hear you. It hurts mine too. I just keep them light and do them only once per week. An EZ curl bar would make it more tolerable but I haven’t bought one yet.

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25

BW: 176.2
Yesterday’s Output: 2,646
Yesterday’s Intake: 3,071
Net: +425

Rest Week

LISS – 15% Incline
3 Miles, 1 Hour, 792 Cals

Comments: It’s a rest week so I’m just burning calories. We were getting our house ready to put on the market on Saturday, so I skipped my long run for the week. I’m going to plan on doing one in the coming days to make up for it. If you aren’t familiar with my training, a rest week for me pretty much just means a break from dedicated weight training. There will be LISS and conditioning work.

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26

Yesterday:

BW: 175.0
Yesterday’s Output: 3,159
Yesterday’s Intake: 3,270
Net: +111

Rest Week
LISS – 15% Incline
2 Miles, 40:00, 528 Cals

Had a pretty labor intensive day at work yesterday so that helped with the calorie burn.

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27

BW: 174.6
Yesterday’s Output: 3,617
Yesterday’s Intake: 3,230
Net: -387

Rest Week

LISS – 15% Incline
1.5 Miles, 30:00, 396 Cals

Conditioning: Metcon

20 Rounds for time while wearing a 30 lb backpack:
5 pull-ups
10 push-ups
15 squats

Stats: 24:20, 346 Cals, 156 BPM

Comments: (Warning: Long Read) To honor our brave men and women who serve, every year for the last 5 years I have done “Murph” (or some variation of it) on Memorial Day weekend. It is a metcon that was named after Michael Murphy, who heroically sacrificed his life to save his team during Operation Red Wings. This story was popularized by the book and movie, “Last Survivor.” Fittingly, this was Michael Murphy’s favorite workout and it was popularized by a group of Navy SEALs and Crossfit after his death. The metcon consists of:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Last year, I did “Double Murph”, which is double what is listed above. This year, I am planning to complete a single “Murph” while wearing a 20 lb tactical vest. That was reportedly what Michael Murphy used to add difficulty when completing this metcon. So yesterday I ordered a 5.11 Tactical vest and weight plates that totals 20 pounds. I am looking forward to using this vest for “Murph” and also just to add difficulty to bodyweight metcons, etc. during my normal sessions.

In preparation for “Murph”, I am going to do another Metcon, this morning. During “Murph”, I break up the pull-ups/push-ups/squats into 20 rounds of: 5 Pull-ups, 10 Push-ups, 15 Squats. To me, this makes it faster, but more difficult, as you don’t have to take many breaks doing such low rep counts. This metcon is adding even more weight, so hopefully the 20 lb vest will seem lighter.

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28

BW: 173.2
Yesterday’s Output: 3,454
Yesterday’s Intake: 3,118
Net: -336

Conditioning: Distance Run. Outdoor. Paved.
5 Miles, 39:00 (PR over 39:44 on 4/24/21),
7:47 Pace, 658 Cals, 163 BPM

Comments: First time I’ve done my long run on a weekday morning in forever. I’m not sure if it was the traffic zooming by or the two cups of coffee I inhaled before this but the jets really turned on by about mile two and they never really let up. Very happy with a PR on this today. Let’s go get some Friday!

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29

BW: 177.0
Yesterday’s Output: 2,666
Yesterdays’ Intake: 3,429
Net: +773
Warmup: LISS – 15% Incline

1 Mile, 20:00, 264 Cals

Box Squat
12x115
12x135
12x155

Bench (Paused)
12x115
12x125
12x135

Stats: 18:30, 120 Cals, 94 BPM

Accessory
Complete 4 rounds while wearing a 20 lb weight vest.
7 Pull-ups
14 Push-ups
21 Squats
10 Sit-ups

Stats: 9:15, 115 Cals, 139 BPM

Conditioning: Intervals/Sprints
Complete the following while wearing a 20 lb weight vest.
400 Meter LISS
50 Burpees
400 Meter LISS

Stats: 19:00, 266 Cals, 157 BPM

Comments: I ate about an entire day’s worth of excess calories this weekend. Not surprised to see the scale jump 4 pounds… Alright, I have four weeks left until our summer vacation. I will likely stay somewhat lighter and concentrate more on hypertrophy rather than strength. This week, however, my training will focus more on preparing for “Muprh,” which I plan to complete this coming (Memorial Day) weekend. I am programming in a lot of accessory and metcon work with my new body armor/weighted vest. Actual weight training will be light and manageable. My knee has still been giving me grief off and on for two weeks, so I am hoping to avoid injuring it this week.

Strength: Definitely light and manageable. Decided to do paused reps on bench to get a little bit of dignity back.

Accessory: Good stuff. That was 40% more reps per round than I do in Murph and I managed to get all sets unbroken. There were a few rest pauses during the last two rounds of push-ups though. The weight vest felt good.

LISS/Burpees: That sessions made up for all of the ones that I cut in half on a Monday morning when in a hurry to get out the door for work. That was brutal.

Have a good day folks!

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30

Really good time on the 5 miles.

31

Thanks so much. It was a struggle but got it done.

32

BW: 174.4
Yesterday’s Output: 3,506
Yesterdays’ Intake: 2,515
Net: -991

Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals

(Superset)
Hex Deads
12x145
12x165
12x185

Overhead Press
12x55
12x65
12x75

Weighted Pull-ups
3 Sets for Max Reps at:
Warm-up: 8xBW
BW+25: 7
BW+45: 4
BW+65: 2
BW: 20

Stats: 19:00, 141 Cals, 114 BPM

Accessory
Complete all of the following while wearing 20 lb weight vest. Complete one set for max reps at each movement. Move onto the next movement after each set. Continue rotating through the movements until you complete all reps.
Dumbbell Power Cleans, 2x40 lb: 40 Reps. 20, 12, 8
Push-ups: 50 Reps. 25, 17, 8
Pull-ups: 20 Reps. 8, 7, 5
Back Extensions: 40 Reps. 20, 15, 5

Stats: 8:46, 112 Cals, 142 BPM

Conditioning: Metcon
Complete the following for time:
3 Cindy Rounds while wearing a 40 lb backpack
3 Cindy Rounds while wearing a 30 lb backpack
3 Cindy Rounds while wearing a 20 lb backpack
*One Cindy Round = 5 Pull-ups, 10 Push-ups, 15 Squats

Stats: 11:02, 123 Cals, 127 BPM

Comments: Trying to reverse the calorie surplus from the weekend. Man, the summer humidity is officially here. After a one mile LISS, I am dripping sweat.

Strength: Nothing feels better than switching from weighted pull-ups to unweighted. Gotta love it.

Accessory: Good stuff…

Metcon: That was fun. A 40 lb backpack was rough. By the rounds of 20 lb I was getting all 5 pull-ups.

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33

BW: 174.0
Yesterday’s Output: 3,593
Yesterdays’ Intake: 3,048
Net: -545

Warmup: LISS – 15% Incline
1.5 Miles, 30:00, 400 Cals

Conditioning: Metcon

“40 lb Cindy”
Complete as many rounds as possible in 20 minutes while wearing a 40 lb backpack.
5 Pull-ups
10 Push-ups
15 Squats

Stats: 12 Rounds, 261 Cals, 147 BPM

Comments: Really feeling the stress of getting the house ready to show. I have nearly constant pain in my upper left abdomen. Probably an ulcer or something. Not fun.

Metcon: Last little bit of Murph prep. I may do a run tomorrow. We’ll see. This was tough. 12 rounds was a pretty good showing for adding 40 lbs.

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34

BW: 175.6
Yesterday’s Output: 3,863
Yesterdays’ Intake: 2,697
Net: +1,166

Conditioning: Metcon

“Murph”
Complete the following for time while wearing a 20 lb vest/body armor:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Stats: 35:20 (PR by 2:25 over 37:45 on 5/9/20), 546 Cals, 171 BPM

Comments: Slept like absolute garbage last night and drank way too many beers… Perfect day for some Murph.

Got it done. Man that was a struggle. Lucked out with temps in the 50’s for this. Much cooler than the usual sauna weather this time of year. Very happy with that PR. Thank you to all who serve and have served, and especially to those who gave their lives for our freedom. Your sacrifice is much appreciated.

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35

BW: 175.0
Yesterday’s Output: 3,704
Yesterdays’ Intake: 3,277
Net: -427

Warmup: LISS – 15% Incline
1 Mile, 20 Mins, 264 Cals

(Superset)
Box Squat
Work up to a heavy set of 6 reps.
10x115
8x145
6x165
6x185
6x205

Hex Deads
Work up to a heavy set of 6 reps.
10x165
8x185
6x205
6x225
6x245

Stats: 26:50, 174 Cals, 98 BPM

(Superset)
Bench
Work up to a heavy set of 6 reps.
10x115
8x145
6x165
6x175
6x185

12xGoblet Squats, 40 lb
12xGoblet Squats, 40 lb
12xGoblet Squats, 40 lb
12xGoblet Squats, 40 lb

Stats: 15:13, 92 Cals, 95 BPM

Accessory
4 Rounds:
10 CGBP, 115 lb
10 Hex Rows, 95 lb
10 Sit-ups, Feet Unanchored

Stats: 9:18, 78 Cals, 109 BPM

Conditioning: Intervals, Sprints
2 Rounds:
10 Burpees, Fast
200-Meter LISS

Stats: 7:00, 78 Cals, 128 BPM

Comments: I feel surprisingly good after doing Murph yesterday morning and then working my a$$ off all day until about 8:00PM. We are going out of town tomorrow and our house will begin showing through Sunday. I’m trying to cram my lifting in this morning and tomorrow morning and will likely only be able to run and surf while we’re at the beach for the rest of the week.

On another note, I apologize for not getting into everyone’s journals more the last few weeks. Getting our house ready to show has taken all of my spare time. That should improve at some point. Maybe this wasn’t the right time to join a new forum…

Strength: I’ve got an idea. Let’s superset squats and deads the day after Murph… That was brutal. My legs were smoked. Got it done though.

Threw in Goblet Squats with Bench and the accessory circuit wasn’t too bad. Conditioning was quick.

Done.

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36

BW: 176.6
Yesterday’s Output: 2,720
Yesterdays’ Intake: 4,762
Net: +2,042

Warmup: LISS – 15% Incline

1 Mile, 20 Mins, 264 Cals

Box Squats
10x115 to 12” Box
10x135 to 14” Box
10x155 to 15” Box
10x175 to 15” Box

Bench
10x115
10x135
10x145
10x155

Stats: 34:05, 244 Cals, 111 BPM

Accessory
Complete 4 Rounds of the following while
wearing a 20 lb weight vest:
6 Ring Pull-ups
12 Decline Push-ups
18 Goblet Squats, to a 15” Box
while holding a 30 lb dumbbell
6 GHD Sit-ups

Stats: 13:27, 164 Cals, 140 BPM

Conditioning: Intervals/Sprints
2 Rounds while wearing a 20 lb weight vest:
10 Burpees
200-Meter LISS – 15% Incline

Stats: 8:50, 121 Cals, 151 BPM

Comments: Not surprised to have put on some weight. I ended up taking the last 5 days off from training. We got our house ready to show and went out of town last Wednesday. We came back Saturday afternoon and ended up signing an offer in our church parking lot when we got back to town. I’m now two weeks out from our summer beach vacation. I’m planning to continue with low weight/high volume on the strength training and try to shed a few extra pounds. Also, after watching the video of Murph, I’ve decided to do it again pretty soon as the squats were too high. Normally, I wouldn’t sweat it too much, but I was informed that I am one minute off the world record pace, so at that point, you need to make sure you’re doing it right…

Strength: I experimented with different height box squats on this. I haven’t really done below 20” in a few years because of persistent hip bursitis. Hopefully, this didn’t aggravate it. I ended up using my nail gun box with some paper leaf bags on top of it for the last two sets. That seems to be right below parallel.

Accessory: Staying fresh on the Murph stuff here.

Burpees/LISS: Well that escalated quickly…

1 Like
37

On another note, thanks to anyone who stops in here. When you’re selling your house has to be the worst time to join a forum. My apologies for not getting into more of everyone’s journals. Once things settle down a little I should have some more time. Thanks to anyone who stops in .

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38

BW: 175.0
Yesterday’s Output: 3,601
Yesterdays’ Intake: 3,423
Net: -178

Warmup: LISS – 15% Incline
1 Mile, 20 Mins, 264 Cals

(Superset)
Overhead Press
10x65
10x75
10x85
10x95

Pull-ups
10xBW
10xBW
10xBW
10xBW

Stats: 13:18, 104 Cals, 115 BPM

Accessory
4 Rounds:
8 Floor Glute Ham Raises
8 Hammer-Grip Pull-ups
8 DB OHP, 2x 40 lb
8 Back Extensions holding a 10 lb plate

Stats: 10:35, 124 Cals, 135 BPM

Conditioning: Metcon
For time:
1 round of:
30 pull-ups
60 push-ups
90 squats

Stats: 8:51, 114 Cals, 143 BPM

Comments: Lower back hurts. Probably from those low squats yesterday. I’m going to put off deads until later in the week.

Strength: OHP felt fine. Really tried to go as low as I can on the pull-ups. I have a bad shoulder so I don’t typically go all the way down, but I do try to stop just short of the dead-hang position.

Accessory: This was good.

Metcon: This was supposed to be longer but I ran out of time. Will make up the rest.

1 Like
39

How does this work?

40

Sorry, I cut out the remainder of it because I ran out of time. It would have made more sense with the rest of it in there. In this case, it just meant to do 30 pull-ups, 60 push-ups and 90 squats, in that order. Basically nothing but AMRAP sets, taking breaks between sets as necessary. This morning I did the rest of it, but threw on the 20 lb weight vest.

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