T Nation

Twenty by 40 by 2020 - Journey Back to Where I Was 20 Years Ago

5/9

  1. Walk/jog 1 mile
  2. 10x30m sprint with 4 pushups at end of each run then walk back
  3. Walk/jog 1.5 miles

Will do some arms later.

Separately - once gym access is back, am going to do - first 3 weeks as follows:

Week 1: volume - full body 3x a week and ez recover between
Week 2: strength - 3-4 days of working up to a heavy single to get strength kicked back up
Week 3: mix of weeks 1/2

Then back to a program. Just not sure which one.

2 Likes

5/10: OFF
5/11:
10x40M Hill/5 Push-Ups with walk back down hill. This is a great little easy session.

2 Likes

5/12

Another day got away. Calls till 920 PM. Did a few rounds of: 20 swings, 10 goblet squats, 8 curls with KB, and 6 push-ups. Nothing special, but not nothing.

1 Like

5/13

50 Each

  1. Push-ups
  2. DB Curls (30#)
  3. Tricep Ext (52.5# DB)
  4. Lateral Raises (15# DB)
  5. Hollow-Rock Pull Overs - 2x15# DBs
1 Like

5/14

8x40m hills with 6 pushups superset
1 mile run walk jog
6 pack beer

2 Likes

5/15 - nothing

5/16 - 15x80m hill

  • 60 reps curls, pushups, lateral raises
2 Likes

5/16

Throws and sprints at track (first day open). Everything good, but something off with knee. Did pushups at night.

5/17 - knee still not right. Just did pushups at night.

2 Likes

5/16 and 5/17 were actually 5/17 and 5/18. 5/18 also did 100 swings before I went to bed.

5/19

Throughout day did 10 rounds:

  1. 10 swings - 55#
  2. Pushups
  3. Suitcase caries 40 yards (20 each hand)
  4. 10 curls 30# each arm
  5. 5 swings 100#
  6. 10 lateral raises 15#
1 Like

Did random stuff last few days. Took yesterday off. Today - doing pushups and swings and going to bed early. Motivation has been very low.

5/26

Hill Runs - 15x80m and then at night did 40 pushups and 80 curls

5/27

8 rounds of 5

  1. Paused pushups
  2. Goblet squats (100#)
  3. Paused shrugs (100#)
2 Likes

5/28

40 Push-ups

1 Like

5/29

Payday thank god. And still have a job thank god.

  1. AM - pushups and DB hammer curls 50
    Reps each in rounds of 10
  2. PM - Lunges (each leg) - lateral raises - KB swings - 50 each In rounds of 10.

Today was fun bc I wore workout shorts and a dress shirt all day and a hat for business video calls and just took shirt off between calls and did a round or two. The lunge - lat raise - swing combo is a solid complex.

2 Likes

That’s one good thing about being a cop - we’re always needed. That being said, I’d probably go a different route if I had to do it again.

Glad you’re hanging in there.

1 Like

5/30 - Day Off - Went down to the in-laws, drank beer, ate subs and potato chips, and relaxed.

5/31 - Hill Sprints - 12x80m and Push-ups

2 Likes

6/1

During day over a few 10’ sessions accumulated:

  1. 50 Push-ups
  2. 100 KB swings (55#)
  3. 50 DB Curls (30#)
  4. 50 lateral raises (15#)
  5. 50 KB Swings (100#)
  6. 50 Rows (55#)
  7. 50 Goblet Squats (100#)

Felt good about today

1 Like

Also - 50 goblet squats with 100# in sets of 10 is tough. I think my quads will be feeling it tomorrow.

Can’t wait to get back to normal training - will do a couple weeks of working back to heavy singles on FS, power clean, snatch grip deadlifts, OHP, and strict knees up pull-ups (thighs parallel to ground) - with sprinting on alternate days and then decide on a new program from there. Depending on numbers first 2 weeks back (how much strength lost)

Going to do something a little less structured but still A set rotation of lifts on a 3x heavy a week rotation. IE 3x a week of a squat, press, lower body pull (dead, clean, or snatch variant), upper body pull - variant. But might be 531 on 1 day/ 5x5 another day/work up to a heavy single a third day. With athletic training between.

6/2

  1. 13x80m hill runs
  2. Will do push-ups and curls later at night
1 Like

6/3

Pushups and curls (40 each)

2 Likes

6/4

50 each

  1. Slow Pushups
  2. Hollow rock pull overs
  3. DB curls
  4. Heavy KB swings
2 Likes