Block 1 Base Building, Ageless Athlete mods, Week 2/8, Workout 4/5
Fri 4 Feb 22 - 0451-0540
Mobility + stretching ~15 min
Tango Circuits x 3
1. Rev Lunge - BW - 34/35/35
2. DB Sh. Press - 10s - x/35/33 - switched from push press to sh press. R Sh felt wonky.
3. DB Rom DL - 20s - 33/31/25
4. DB Bent Row - 20s - 45/45/42 (upper-mid-lower)
5. V-Up - BW - 23/23/21
6. DB Zottmann Curl - 10s - 26/26/24
1 min RI between exercises, 3 min between circuits
Tough go this morning, mentally. Felt old and slow. But I did it. I don't think I'll progress to 4 rounds or reduce the RIs; 3 is enough for now.
B71 return to TB
Re: B71 return to TB
Block 1 Base Building, Ageless Athlete mods, Week 2/8, Workout 5/5
Sat 5 Feb 22 0611-0719
Mobility & stretching routine ~15 min
LSS 30 min - Treadmill ruck with 20 lb vest
5:00 / 500m @ 6.0 kph @ 1 deg no vest
30:00/2.96 km @ 6.0 kph @ 1 deg with vest
I started this workout planning to do a 30 minute treadmill run but after 3 minutes in, my hips felt too tight to do it. I'm not sure if it's the DB RDLs from yesterday or constantly sitting at my desk during the week or both that's caused the tightness. So I stopped running, threw on the weight vest and 'rucked' for 30 minutes.
I'm a bit conflicted on this. On the one hand, I feel like I wimped out of my slow run. On the other, I feel like I showed myself a bit of perseverance by switching to a ruck march rather than jag it in entirely.
Some thoughts on BB Week 2:
The 3rd round of circuits was exactly as little fun as I expected, but I did it. So that's a win. I don't think I'll increase the number of circuits or reduce the rest intervals until I feel like 3 circuits aren't challenging enough.
I'm a little bummed that I couldn't get a second run in but it's instructive that I can't manage it the day after a circuit workout. I suspect it's the RDLs. I might adjust that going forward.
Mentally, I'm feeling a bit better about the regime. Adding a third circuit was challenging, so that was good in a "this sucks, it must be good" way. I'd still like to do more actual running (I have a half-formed notion of running an impressive-for-me 5km time this summer).
Also, this morning, I inexplicably dropped a pound and a half, so my weight is the lowest its been in almost a month. Since I re-started TB, I also started tracking calories - the awareness that comes from the mere act of tracking makes me more mindful of what/how I eat - and while I haven't been excellent, I haven't been bad. I feel like I have been eating well enough to merit some weight loss. This morning, the results seemed to appear all at once - so I am skeptical that it's real fat loss. I need to remind myself to stick with it, put in the work, be consistent, "trust the process", et cetera, et cetera. While they still might prove to have been a mirage, this morning's dip in scale weight and smaller waist measurement were a bit of a pick-me-up.
Come to think of it, my improved mental or emotional state might also be partially due to the gradual clearing of a cloudy work-related issue. I don't have a concrete answer but I have some confirmation that the decision-makers are aware of my issue and that there is time pressure to make the decision. Knowing that my work issue isn't being completely ignored has probably alleviated stress and helped me get into a better headspace.
All told, I'm feeling better and having 2 weeks of BB down is good.
Sat 5 Feb 22 0611-0719
Mobility & stretching routine ~15 min
LSS 30 min - Treadmill ruck with 20 lb vest
5:00 / 500m @ 6.0 kph @ 1 deg no vest
30:00/2.96 km @ 6.0 kph @ 1 deg with vest
I started this workout planning to do a 30 minute treadmill run but after 3 minutes in, my hips felt too tight to do it. I'm not sure if it's the DB RDLs from yesterday or constantly sitting at my desk during the week or both that's caused the tightness. So I stopped running, threw on the weight vest and 'rucked' for 30 minutes.
I'm a bit conflicted on this. On the one hand, I feel like I wimped out of my slow run. On the other, I feel like I showed myself a bit of perseverance by switching to a ruck march rather than jag it in entirely.
Some thoughts on BB Week 2:
The 3rd round of circuits was exactly as little fun as I expected, but I did it. So that's a win. I don't think I'll increase the number of circuits or reduce the rest intervals until I feel like 3 circuits aren't challenging enough.
I'm a little bummed that I couldn't get a second run in but it's instructive that I can't manage it the day after a circuit workout. I suspect it's the RDLs. I might adjust that going forward.
Mentally, I'm feeling a bit better about the regime. Adding a third circuit was challenging, so that was good in a "this sucks, it must be good" way. I'd still like to do more actual running (I have a half-formed notion of running an impressive-for-me 5km time this summer).
Also, this morning, I inexplicably dropped a pound and a half, so my weight is the lowest its been in almost a month. Since I re-started TB, I also started tracking calories - the awareness that comes from the mere act of tracking makes me more mindful of what/how I eat - and while I haven't been excellent, I haven't been bad. I feel like I have been eating well enough to merit some weight loss. This morning, the results seemed to appear all at once - so I am skeptical that it's real fat loss. I need to remind myself to stick with it, put in the work, be consistent, "trust the process", et cetera, et cetera. While they still might prove to have been a mirage, this morning's dip in scale weight and smaller waist measurement were a bit of a pick-me-up.
Come to think of it, my improved mental or emotional state might also be partially due to the gradual clearing of a cloudy work-related issue. I don't have a concrete answer but I have some confirmation that the decision-makers are aware of my issue and that there is time pressure to make the decision. Knowing that my work issue isn't being completely ignored has probably alleviated stress and helped me get into a better headspace.
All told, I'm feeling better and having 2 weeks of BB down is good.
Re: B71 return to TB
Block 1 Base Building, Ageless Athlete mods, Week 3/8, Day 1/5
Mon 7 Feb 22 0454-0553
Stretch & mobility routine ~15 min
LSS 30 min
5:00 walking warmup @ 6.0 kph @ 1 deg
30:00 @ 9.3 kph @1 deg
Mon 7 Feb 22 0454-0553
Stretch & mobility routine ~15 min
LSS 30 min
5:00 walking warmup @ 6.0 kph @ 1 deg
30:00 @ 9.3 kph @1 deg
Re: B71 return to TB
Block 1 Base Building, Ageless Athlete mods, Week 3/8, Workout 2/5
Tue 8 Feb 22 - 0448-0544
Mobility + stretching ~15 min
Tango Circuits x 3 Work:Rest 1 min:1 min / 3 min
1. Goblet Squat - 40 - 42/35/31 (+1 from last week)
2. DB Push Press - 10s - 40/34/32 (-10 from last week - tried to do sets of 10 - too slow?)
3. KB Swings - 20s - 30/29/30 (changed from DB RDL. KB handle is tiny - maybe do 1H version?)
4. DB Bent Row - 20s - 47/42/42 (-7 from last week - tried to break into sets)
5. V-Up - BW - 24/23/22 (+1 from last week)
6. DB Zottmann Curl - 10s - 28/27/27 (+4 from last week)
1 min RI between exercises, 3 min between circuits
Tue 8 Feb 22 - 0448-0544
Mobility + stretching ~15 min
Tango Circuits x 3 Work:Rest 1 min:1 min / 3 min
1. Goblet Squat - 40 - 42/35/31 (+1 from last week)
2. DB Push Press - 10s - 40/34/32 (-10 from last week - tried to do sets of 10 - too slow?)
3. KB Swings - 20s - 30/29/30 (changed from DB RDL. KB handle is tiny - maybe do 1H version?)
4. DB Bent Row - 20s - 47/42/42 (-7 from last week - tried to break into sets)
5. V-Up - BW - 24/23/22 (+1 from last week)
6. DB Zottmann Curl - 10s - 28/27/27 (+4 from last week)
1 min RI between exercises, 3 min between circuits
Re: B71 return to TB
Block 1 Base Building, Ageless Athlete mods, Week 3/8, Workout 3/5
Wed 9 Feb 22 0450-0549
Standard mobility & stretching routine ~15 min
LSS 30 min - Treadmill ruck with 20 lb vest - used "Hill" setting - 2-4-6-4-2 deg inclines
30:00/2.83 km @ 5.7 kph @ 1 deg with vest - 235 Cal
went slower than usual 6 kph because hamstrings felt a little tight. This is the first time I tried the "hills" setting, so I erred on the side of caution.
Good little ruck session - nose breathing throughout, as per other LSS sessions.
Wed 9 Feb 22 0450-0549
Standard mobility & stretching routine ~15 min
LSS 30 min - Treadmill ruck with 20 lb vest - used "Hill" setting - 2-4-6-4-2 deg inclines
30:00/2.83 km @ 5.7 kph @ 1 deg with vest - 235 Cal
went slower than usual 6 kph because hamstrings felt a little tight. This is the first time I tried the "hills" setting, so I erred on the side of caution.
Good little ruck session - nose breathing throughout, as per other LSS sessions.
Re: B71 return to TB
Block 1 Base Building, Ageless Athlete mods, Week 3/8, Workout 4/5
Fri 11 Feb 22 0455-0551
Short mobility & stretching routine ~5 min
LSS - Outdoor ruck with 20 lb vest - 3 x around the block (~3.6 km)
38:37 min @ 9:55/km (~6.0 kph) with vest - 296 Cal
Today was supposed to be the second SE session (Tango circuits) but my right shoulder and left hip were feeling off. I'll do Tango tomorrow, but I will sub in Incline DB Bench for DB Push-Press and I may just omit the hinge movement from the circuit altogether.
Otherwise, good little ruck session - nose breathing throughout, as per other LSS sessions. It was nice to be outside instead of a treadmill, even though it was just doing laps on my street and it was dark and a bit sloppy out.
Fri 11 Feb 22 0455-0551
Short mobility & stretching routine ~5 min
LSS - Outdoor ruck with 20 lb vest - 3 x around the block (~3.6 km)
38:37 min @ 9:55/km (~6.0 kph) with vest - 296 Cal
Today was supposed to be the second SE session (Tango circuits) but my right shoulder and left hip were feeling off. I'll do Tango tomorrow, but I will sub in Incline DB Bench for DB Push-Press and I may just omit the hinge movement from the circuit altogether.
Otherwise, good little ruck session - nose breathing throughout, as per other LSS sessions. It was nice to be outside instead of a treadmill, even though it was just doing laps on my street and it was dark and a bit sloppy out.
Re: B71 return to TB
Block 1 Base Building, Ageless Athlete mods, Week 4/8, Day 1/5
Mon 14 Feb 22 0449-0554
Standard stretch & mobility routine ~15 min - added pso-rite
LSS 30 min - easy treadmill jog
5:00 walking warmup @ 6.0 kph @ 1 deg (33 Cal)
30:00 @ 9.3 kph @1 deg (301 Cal)
- nose breathing in/out throughout, but it felt slightly more taxing than usual.
- hip flexors are still tight - I was 'aware' of them throughout the run.
- mid-back was iffy, a little tight.
- getting bored on the treadmill and I am looking forward to running outside for a change.
Thoughts on Week 3
I started the week with LSS on the treadmill instead of an SE session. My thinking is that I would recover better and allow 2 runs (since I know my knees won't do 3 runs/week). The idea is that I would go LSS(run)-SE-LSS(ruck)-rest-SE-LSS(run). What ended up happening was LSS(run)-SE-LSS(ruck)-rest-LSS(ruck)-rest-rest.
Ultimately, I did LSS again on Friday and didn't get my second SE session in this weekend at all because my right shoulder felt wonky and my hip flexor felt a bit over-taxed and/or tight. I wrestled with whether I should push the SE session into the beginning of week 4 (and throw off the week count) but I figured one SE session won't make or break me. I think erring on the side of caution is probably wise. I'd hate to really hurt myself and not be able to do anything for an extended period.
Speaking of erring on the side of caution, I'm going to take push-press and KB swings/DB RDL out of my SE sessions. I'll see if removing those movements improves how my shoulder and hip flexors feel.
I had a not-great week for nutrition. I was losing a bit of weight, got over-confident and immediately arrested the progress by getting too liberal with snacks. Time to get a grip on this. I think I just need to cut them out because 'portion control' is just not happening with cookies or chips. I can live just fine without them. I also need to ease up on wine at night. One glass, max.
COVID restrictions and winter blahs are getting to me. I'm hoping that restrictions are lifted soon because I'd like to go back to my local globo gym for a bit more exercise variety. I haven't touched a barbell or done non-running cardio for almost 2 years. I think the change of scenery and increased variety will be good for the soul.
Looking ahead to Week 4
- No sugary or salty snacks - go for an apple or banana or the applesauce/protein powder/oatmeal mix.
- one glass of wine, max (zero would be better)
- don't snack to fight boredom
- get all 5 workouts in. Protect the shoulder - swap out shoulder press for incline bench?
Mon 14 Feb 22 0449-0554
Standard stretch & mobility routine ~15 min - added pso-rite
LSS 30 min - easy treadmill jog
5:00 walking warmup @ 6.0 kph @ 1 deg (33 Cal)
30:00 @ 9.3 kph @1 deg (301 Cal)
- nose breathing in/out throughout, but it felt slightly more taxing than usual.
- hip flexors are still tight - I was 'aware' of them throughout the run.
- mid-back was iffy, a little tight.
- getting bored on the treadmill and I am looking forward to running outside for a change.
Thoughts on Week 3
I started the week with LSS on the treadmill instead of an SE session. My thinking is that I would recover better and allow 2 runs (since I know my knees won't do 3 runs/week). The idea is that I would go LSS(run)-SE-LSS(ruck)-rest-SE-LSS(run). What ended up happening was LSS(run)-SE-LSS(ruck)-rest-LSS(ruck)-rest-rest.
Ultimately, I did LSS again on Friday and didn't get my second SE session in this weekend at all because my right shoulder felt wonky and my hip flexor felt a bit over-taxed and/or tight. I wrestled with whether I should push the SE session into the beginning of week 4 (and throw off the week count) but I figured one SE session won't make or break me. I think erring on the side of caution is probably wise. I'd hate to really hurt myself and not be able to do anything for an extended period.
Speaking of erring on the side of caution, I'm going to take push-press and KB swings/DB RDL out of my SE sessions. I'll see if removing those movements improves how my shoulder and hip flexors feel.
I had a not-great week for nutrition. I was losing a bit of weight, got over-confident and immediately arrested the progress by getting too liberal with snacks. Time to get a grip on this. I think I just need to cut them out because 'portion control' is just not happening with cookies or chips. I can live just fine without them. I also need to ease up on wine at night. One glass, max.
COVID restrictions and winter blahs are getting to me. I'm hoping that restrictions are lifted soon because I'd like to go back to my local globo gym for a bit more exercise variety. I haven't touched a barbell or done non-running cardio for almost 2 years. I think the change of scenery and increased variety will be good for the soul.
Looking ahead to Week 4
- No sugary or salty snacks - go for an apple or banana or the applesauce/protein powder/oatmeal mix.
- one glass of wine, max (zero would be better)
- don't snack to fight boredom
- get all 5 workouts in. Protect the shoulder - swap out shoulder press for incline bench?
Re: B71 return to TB
Block 1 Base Building, Ageless Athlete mods, Week 4/8, Workout 2/5
Tue 15 Feb 22 - 0448-0530
Mobility + stretching ~15 min
Tango Circuits x 3 Work:Rest 1 min:1 min / 3 min
1. Goblet Squat - 40 - 42/x/x
2. DB Incline Bench - 40s - 40/x/x
3. DB calf raise - 40s - 40/x/x
4. DB Bent Row - 20s - 48/x/x
5. V-Up - BW - 24/x/x
6. DB Curl - 10s - 40/x/x
1 min RI between exercises, 3 min between circuits
Stopped after one circuit because the garage was frigid (maybe -20c outside) and my hands were freezing.
Tue 15 Feb 22 - 0448-0530
Mobility + stretching ~15 min
Tango Circuits x 3 Work:Rest 1 min:1 min / 3 min
1. Goblet Squat - 40 - 42/x/x
2. DB Incline Bench - 40s - 40/x/x
3. DB calf raise - 40s - 40/x/x
4. DB Bent Row - 20s - 48/x/x
5. V-Up - BW - 24/x/x
6. DB Curl - 10s - 40/x/x
1 min RI between exercises, 3 min between circuits
Stopped after one circuit because the garage was frigid (maybe -20c outside) and my hands were freezing.
Re: B71 return to TB
Block 1 Base Building, Ageless Athlete mods, Week 4/8, Workout 3/5
Wed 16 Feb 22 ~0455-0538
short mobility & stretching routine ~5 min
LSS 30 min - Treadmill ruck with 20 lb vest
30:22/3.00 km @ 6.0 kph @ 1 deg with vest - 198 Cal
Wed 16 Feb 22 ~0455-0538
short mobility & stretching routine ~5 min
LSS 30 min - Treadmill ruck with 20 lb vest
30:22/3.00 km @ 6.0 kph @ 1 deg with vest - 198 Cal
Re: B71 return to TB
Block 1 Base Building, Ageless Athlete mods, Week 4/8, Workout 4/5
Fri 18 Feb 22 0453-0605
Full stretch & mobility routine ~15 min - added pso-rite
LSS 30 min - easy treadmill jog
- I considered doing second SE session but I'm getting tired of working out in a freezing cold garage. Tomorrow morning is supposed to be milder, so a little more comfortable in the garage.
5:08/500m walking warmup @ 6.0 kph @ 1 deg (33 Cal)
30:00/4.72km @ 9.5 kph @ 1 deg (308 Cal)
- tiny increase to pace (+0.2 kph)
- nose breathing in/out throughout - not quite as easy as usual.
5:08/500m walking cooldown@ 6.0 kph @ 1 deg (33 Cal)
Fri 18 Feb 22 0453-0605
Full stretch & mobility routine ~15 min - added pso-rite
LSS 30 min - easy treadmill jog
- I considered doing second SE session but I'm getting tired of working out in a freezing cold garage. Tomorrow morning is supposed to be milder, so a little more comfortable in the garage.
5:08/500m walking warmup @ 6.0 kph @ 1 deg (33 Cal)
30:00/4.72km @ 9.5 kph @ 1 deg (308 Cal)
- tiny increase to pace (+0.2 kph)
- nose breathing in/out throughout - not quite as easy as usual.
5:08/500m walking cooldown@ 6.0 kph @ 1 deg (33 Cal)