Block 4 - GREEN protocol - Week 3, Day 3
We 21 Dec 22 0513-0520
213.6/97.6 cm
"SLOW" Zone 2 HR Trg
20:00 Lifecycle Elliptical / 20:00 Octane Elliptical / 20:00 recumbent bike
59:28 / 93 bpm avg HR
- tried 5 cardio machines. I did not like the 'lateral' skate-like elliptical machine or the Cybex arc strider (I think - it was really leg-swingy). I was hoping for a Nordic Track X-country ski thingy. It appears my options are basically treadmills and ellipticals and bikes.
- I was mostly in Zone 1 instead of Zone 2, so it's a good thing I went for 60 minutes. Lesson learned.
B71 return to TB
Re: B71 return to TB
Block 4 - GREEN protocol - Week 3, Day 4
Th 22 Dec 22 0501-0558
212.6/97.5 cm
"HEAVY"
Leg Press (@ 450) 8/8/8
OHP (@105) 8/8/8
Toe Raise 22/21/19
Chest-supported Row (35/35/45) 8/10/14
Seated Calf Raise (70/50/50) 11 /\ 14 \/ 13 ||
Cable Press 10@17-/10@22-/10@27-/10@32-
DB RDL (25s) 13/12/11
DB Incl Curl (25s) 12/11/8
- liked the cable press. I should check for form tips. Didn't seem to bother my triceps.
- chest-supported row was harder than I thought; so, good.
- >/= 2 min RI between supersets
Th 22 Dec 22 0501-0558
212.6/97.5 cm
"HEAVY"
Leg Press (@ 450) 8/8/8
OHP (@105) 8/8/8
Toe Raise 22/21/19
Chest-supported Row (35/35/45) 8/10/14
Seated Calf Raise (70/50/50) 11 /\ 14 \/ 13 ||
Cable Press 10@17-/10@22-/10@27-/10@32-
DB RDL (25s) 13/12/11
DB Incl Curl (25s) 12/11/8
- liked the cable press. I should check for form tips. Didn't seem to bother my triceps.
- chest-supported row was harder than I thought; so, good.
- >/= 2 min RI between supersets
Re: B71 return to TB
Block 4 - GREEN protocol - Week 3, Day 5
Fr 23 Dec 22 1323-1400
212.6/97.6 cm
"SLOW" Zone 2 HR Trg
33:05 Assault Bike / 247 Cal / 109 Avg HR
- I don't believe the HR figures. I think the wrist HR monitor is not accurate.
- I only did 30 minutes - but at least I did something. Victory.
- Winter storm made running outside impossible and driving to the gym too dangerous. Stayed home and used my own equipment. Victory.
Fr 23 Dec 22 1323-1400
212.6/97.6 cm
"SLOW" Zone 2 HR Trg
33:05 Assault Bike / 247 Cal / 109 Avg HR
- I don't believe the HR figures. I think the wrist HR monitor is not accurate.
- I only did 30 minutes - but at least I did something. Victory.
- Winter storm made running outside impossible and driving to the gym too dangerous. Stayed home and used my own equipment. Victory.
Re: B71 return to TB
Block 4 - GREEN protocol - Week 3, Day 6
Sa 24 Dec 22 1442-1512
213.0/97.7 cm
"SLOW" Zone 2 HR Trg
30:00 Assault Bike / 247 Cal / 110 bpm Avg HR
- I only did 30 minutes - but at least I did something. Victory.
- coincidentally, the Tim Ferriss podcast I was listening to made mention of the idea that if you can't do the "full" workout (or habit) on a given day, you should make sure you do the thing, even if it's a lesser duration. Keep the habit, scale the amount. I feel better for having done something, rather than nothing.
- The wrist-based HR monitor is BS, for sure. I rode easier today than yesterday and my avg HR is very slightly higher.
Sa 24 Dec 22 1442-1512
213.0/97.7 cm
"SLOW" Zone 2 HR Trg
30:00 Assault Bike / 247 Cal / 110 bpm Avg HR
- I only did 30 minutes - but at least I did something. Victory.
- coincidentally, the Tim Ferriss podcast I was listening to made mention of the idea that if you can't do the "full" workout (or habit) on a given day, you should make sure you do the thing, even if it's a lesser duration. Keep the habit, scale the amount. I feel better for having done something, rather than nothing.
- The wrist-based HR monitor is BS, for sure. I rode easier today than yesterday and my avg HR is very slightly higher.
Last edited by B71 on Mon Dec 26, 2022 12:20 pm, edited 1 time in total.
Re: B71 return to TB
Block 4 - GREEN protocol - Week 4, Day 1
Mo 26 Dec 22 0614-0656
214.0/97.8cm
"HI-REP" Garage Gym w/ Powerblocks
Mobility
Goblet "Basket" Squat (50/55/60) 21/21/18
Arnold Press (17.5s) 21/18/16
Toe Raise 22/20/19
-- 2 min RI
U/H Flye (15s) 15/18/18 - started first set with 25s. Way too heavy.
U/R Row (15s) 19/18/19
RDL (15s/5s/5s) 12/18/17
-- 2 min RI
2x4 Calf Raise (40s) 25 /\ 25 \/ 20 || - focused on using calves instead of feet
DB Curl (20s) 21/16/12
-- ~1 min RI
- I had to talk myself into the workout this morning. It's cold. It's a holiday. I was up late. I knew I'd have to use my garage 'gym' because my globo gym would either be open late and/or packed. I had to act on the feeble motivation while I had it. I still got the workout in. Victory.
Mo 26 Dec 22 0614-0656
214.0/97.8cm
"HI-REP" Garage Gym w/ Powerblocks
Mobility
Goblet "Basket" Squat (50/55/60) 21/21/18
Arnold Press (17.5s) 21/18/16
Toe Raise 22/20/19
-- 2 min RI
U/H Flye (15s) 15/18/18 - started first set with 25s. Way too heavy.
U/R Row (15s) 19/18/19
RDL (15s/5s/5s) 12/18/17
-- 2 min RI
2x4 Calf Raise (40s) 25 /\ 25 \/ 20 || - focused on using calves instead of feet
DB Curl (20s) 21/16/12
-- ~1 min RI
- I had to talk myself into the workout this morning. It's cold. It's a holiday. I was up late. I knew I'd have to use my garage 'gym' because my globo gym would either be open late and/or packed. I had to act on the feeble motivation while I had it. I still got the workout in. Victory.
Re: B71 return to TB
Block 4 - GREEN protocol - Week 4, Day 2
Tu 27 Dec 22 0500-0557
215.4/98.0cm
"SLOW" - Zone 2 HR trg - EZ run outside
56:09 / 6.4 km / 670 Cal / 135 Avg HR
- 4 x long laps around my street
- no HR alarm, walked the 'uphills'
- felt good
Tu 27 Dec 22 0500-0557
215.4/98.0cm
"SLOW" - Zone 2 HR trg - EZ run outside
56:09 / 6.4 km / 670 Cal / 135 Avg HR
- 4 x long laps around my street
- no HR alarm, walked the 'uphills'
- felt good
Re: B71 return to TB
Block 4 - GREEN protocol - Week 4, Day 3
We 28 Dec 22 ~0600-0645
214.8/97.5 cm
"SLOW" Zone 2 HR Trg
45:00 Assault Bike / 12.0 mi / 41 RPM
- I did not track HR today because I haven't entirely figured out my new watch.
- 45 min on the Assault Bike is still boring.
- too much snow to run outside safely and I didn't feel like going to my gym to use cardio equipment and I didn't want to use my own treadmill.
- I should see if I can rig a TV up for my treadmill downstairs - that might make a 45-60 minute run on it bearable.
We 28 Dec 22 ~0600-0645
214.8/97.5 cm
"SLOW" Zone 2 HR Trg
45:00 Assault Bike / 12.0 mi / 41 RPM
- I did not track HR today because I haven't entirely figured out my new watch.
- 45 min on the Assault Bike is still boring.
- too much snow to run outside safely and I didn't feel like going to my gym to use cardio equipment and I didn't want to use my own treadmill.
- I should see if I can rig a TV up for my treadmill downstairs - that might make a 45-60 minute run on it bearable.
Re: B71 return to TB
Block 4 - GREEN protocol - Week 4, Day 4
Th 29 Dec 22 0619-0712
216.0/97.7 cm
"HYPER" Garage Gym w/ Powerblocks
Mobility
DB Deadlift (40s/50s/60s) 15/15/12
DB Lat Raise (15s) 15/15/15
Toe Raise 21/20/20
-- 2 min RI
DB Chest-Supported Row (20s/25s/25s) 15 -- 13 || 13 /\ - this movement is a keeper
DB Pullover (50) 10/10/10 - wasn't too sure about this one but 'benching' gives my elbows grief
Step-downs (20s) 12/12/12
Seated DB 2x4 Calf Raise (50s/60s/60s) 26 /\ 20 \/ 22 || - focused on using calves instead of feet
DB Curl - fwd lean (30s) 13/12/8
-- ~1 min RI
- We're driving to see friends for New Years. Getting workouts in over the next 5 days will be difficult.
- I'm at 216! Holy f*ck. Get a grip.
Th 29 Dec 22 0619-0712
216.0/97.7 cm
"HYPER" Garage Gym w/ Powerblocks
Mobility
DB Deadlift (40s/50s/60s) 15/15/12
DB Lat Raise (15s) 15/15/15
Toe Raise 21/20/20
-- 2 min RI
DB Chest-Supported Row (20s/25s/25s) 15 -- 13 || 13 /\ - this movement is a keeper
DB Pullover (50) 10/10/10 - wasn't too sure about this one but 'benching' gives my elbows grief
Step-downs (20s) 12/12/12
Seated DB 2x4 Calf Raise (50s/60s/60s) 26 /\ 20 \/ 22 || - focused on using calves instead of feet
DB Curl - fwd lean (30s) 13/12/8
-- ~1 min RI
- We're driving to see friends for New Years. Getting workouts in over the next 5 days will be difficult.
- I'm at 216! Holy f*ck. Get a grip.
Re: B71 return to TB
Block 4 - GREEN protocol - Week 4, Day 5
Su 1 Jan 23 0555-0625
"SLOW" Zone 2 HR Trg - indoor rower
30:00 / 870 Strokes / 177 Cal / Avg HR 101 bpm
Su 1 Jan 23 0555-0625
"SLOW" Zone 2 HR Trg - indoor rower
30:00 / 870 Strokes / 177 Cal / Avg HR 101 bpm
Re: B71 return to TB
Block 4 - GREEN protocol - Week 5, Day 1
Mo 2 Jan 23 0611-0709
214.0/97.5 cm
"HEAVY" Garage Gym w/ Powerblocks
DB Deadlift (80s) 9/10/10
DB Sh Press (30s/40s/40s) 10/9/8
Toe Raise 21/20/18
DB Chest-Supported Row (50s) 9 -- 9 || 8 /\
DB Flyes (30s/30s/40s) 10/10/9
Step-Downs (20s/30s/30s) 10/ 10/ 10/
Seated DB Calf Raise off 2x4 (70s) 13/\ 16\/ 16 ||
Incl DB Curl (lean way back) (30s) 8/7/7
- I didn't want to fight the New Year's Resolutioners at the gym today. It would have been better to have had the leg press and OHP available for my "HEAVY" session, though.
- I got demoralized looking at last year's weight and waist and confirming that I have back-slid. Time to shape up.
- Getting cardio in while on 'vacation' at our friends' place for the past few days was nearly impossible. It was raining most of the time and I don't have the gear (or gumption) to run in the rain. Meanwhile, their gear indoors was ok, but given the chaos of so many kids and so many pets, it really wasn't conducive to getting a full or meaningful workout in (absent getting up in the middle of the night to do it - even my early wakeup time before 6AM wasn't early enough to ensure relative solitude). I managed to get in 30 minutes on the rower - I'm not really familiar with it and I am not sure that I went as hard as I should have, but I got something in, so that's a win.
Mo 2 Jan 23 0611-0709
214.0/97.5 cm
"HEAVY" Garage Gym w/ Powerblocks
DB Deadlift (80s) 9/10/10
DB Sh Press (30s/40s/40s) 10/9/8
Toe Raise 21/20/18
DB Chest-Supported Row (50s) 9 -- 9 || 8 /\
DB Flyes (30s/30s/40s) 10/10/9
Step-Downs (20s/30s/30s) 10/ 10/ 10/
Seated DB Calf Raise off 2x4 (70s) 13/\ 16\/ 16 ||
Incl DB Curl (lean way back) (30s) 8/7/7
- I didn't want to fight the New Year's Resolutioners at the gym today. It would have been better to have had the leg press and OHP available for my "HEAVY" session, though.
- I got demoralized looking at last year's weight and waist and confirming that I have back-slid. Time to shape up.
- Getting cardio in while on 'vacation' at our friends' place for the past few days was nearly impossible. It was raining most of the time and I don't have the gear (or gumption) to run in the rain. Meanwhile, their gear indoors was ok, but given the chaos of so many kids and so many pets, it really wasn't conducive to getting a full or meaningful workout in (absent getting up in the middle of the night to do it - even my early wakeup time before 6AM wasn't early enough to ensure relative solitude). I managed to get in 30 minutes on the rower - I'm not really familiar with it and I am not sure that I went as hard as I should have, but I got something in, so that's a win.