Back to Base (ic)

[Seabassius]

Been a while since I've posted. I almost fell off the main page into obscurity.

Starting a BB phase as I get back into it Left off at the end of November with a bastardized operator. Had a hard time getting back into the swing o things once I came off sabbatical and went back to work, plus a traveled 3 weeks in December. December workouts consisted of 3 cross country skiing expeditions of about 4 miles each. Just didn't another last week but find that my lower right back is bothers me after. I have some issues with the SI joint on that side so that plus a combination of my form probably are contributing to the back pain.

Also looked at precision nutrition. My wife was wanting something and I talked her into trying it for a year so I decided to do the self guided portion with her as support. Got the recommendation from one of KB's books, just don't remember which one it was in. I think if I can quit drinking I could drop about 30 lbs ricki-tik, but thats a tougher demon.

SE Cluster this go round is going to be
Bravo
1 Arm DB Bench
Lunges (I may sub in Bulgarian Split Squats)
1L RDL
1 Arm TRX Row
1 Leg glute ham bridge
Overhead medicine ball chop, 1 leg

Thanks for all the feed back on my unilateral post on the strength board. If I'm short on time I'm going to drop the med ball chops. If I have lots of time, I'll add in some prehab work.

1/19/2018
Swim
1200 Meters, 31 min
150 WU, 3x300, 150 Cool down
Pace was pretty slow, about a 2:20 100m, averaging about 13 strokes length
Average HR was 131, max crept up to 150bpm

[Barkadion]

I think if I can quit drinking I could drop about 30 lbs ricki-tik, but thats a tougher demon.

You might find this book helpful. I know few people who do. Very well written. Personal. Honest.

Good luck!

https://www.amazon.com/gp/product/03853 ... UTF8&psc=1

[Seabassius]

base build
1 Arm DB Bench 30lbs, 2x10 each arm
Lunges (I may sub in Bulgarian Split Squats) 15lbs DB in each hand, 2x20 total
1L RDL 15lbs DB each hand, 10 each leg
1 Arm TRX Row, 2x10 each side
1 Leg glute ham bridge 2x10 each side
Overhead medicine ball chop, 1 leg, 2x20 total

Was short on time so just wanted to get something in. Plus first day back so calling this and yesterday 0 week.

Glutenbridges were tough after the RDL and lunges. Really felt it in my upper inner thigh.

All kinds of sore in a lot of little core areas and major muscles like I haven’t been in a while. I think Maxrip or someone else said it on a different forum but the unilateral excercises really smoke the core.

[Seabassius]

Sunday
Rest,
Snow shoveling and and maybe a little elevated HR and jumping around while I watched the Jags blow it.

Monday January 22
E
Spin
32 minutes
Avg HR 127
Max 139

Lots of soreness from the ME session over he last two days.

[Seabassius]

Tuesday
Musc Endurance
Bravo 3x10 each hand (or 20 total)
1 Arm DB Bench Press 30lbs
1 Arm Trx Row
1 Leg, RDL 15lbs each hand
1 Leg Medicine Ball overhead chop
Walking lunges holding 15lbs in each hand
1 Leg Glute Ham Bridge

All felt good this morning. Walking lunges were difficult in 6 inches of snow. 1 Leg RDL balance is an issue.

[Barkadion]

Walking lunges were difficult in 6 inches of snow.

Outstanding! I would probably stay inside but I do respect the dedication!

[Seabassius]

1/24 Wednesday
E
40 min runwalk
2.5 Mile
avg HR 130bpm

Easy E session testing out the foot because I've been having some issues with it lately, but couldn't stand the thought of working out in the hotel gym when I've got 68 degree desert to run in. Foot hurts now, but still better than the treadmill. Like me some running at 1300' elevation.

Rest day tomorrow, maybe do some youtube yoga in the hotel room before my shtick. Can't wait to sleep in with no dog or kids climbing in the bed.

[Seabassius]

1/25
Rest
Did a little Yoga with Adrienne, Day 1 or 30 day intro

Started with manflow because it sounds, you know, more manly but it was more of an ab routine and I wanted stretch focused. I tried Adrienne because 11 million youtubers can't be wrong. I am one non-flexible SOB. Didn't finish the whole routine but did the 30 min that I wanted (manflow plus the first 15 of this one). I plan to try and go through the 30 day just to be sure I give it a fair shake, but I might need to check out something like ROMWOD instead.

[Seabassius]

Friday 1/26
Swim
1050m
30min
Didn't get HR sync'd before getting in the water. Indoor pool was full of kids and swim lessons so had to use the outdoor pool with the swim team. You could almost add a sprint into the workout from the locker room to the water. It was 35 degrees and dropping when I got there. I like swimming outside in this type of weather with the steam rising off the surface.

Saturday 1/27
Musc Endurance
Bravo 3x10 each hand (or 20 total)
1 Arm DB Bench Press 30lbs
1 Arm Trx Row
1 Leg, RDL 15lbs each hand
1 Leg Medicine Ball overhead chop
Walking lunges holding 15lbs in each hand
1 Leg Glute Ham Bridge

[Seabassius]

Sat 27 Part Deux
Tried ROMWOD today. I liked it. On the 7 day free trial so still determining if I'll pay the subscription or check out yoga on youtube.