Block 3A - Week 3, Day 1
M 24 Oct 22 0458-0550
"Hyper"
Mobility + 30s Assault Bike Sprint
Deadlift (135) 12/13/13
Rev Pec Deck @40 15/ @55 15 --- Rev Cable X-over 10@10/
Toe Raise 25/23/21
U/H Flye (@12.5) 11/13/12
Pull/Chin 5 P / 6 N / 5 C
Iso Tri Press 30c/30c/30c
Rocker Leg Ext (@30) 12/13/12 per leg
Abs 15 V-Up / 22 Twist / 11 Roller
Rev Curl (15s) 15/15/15
B71 return to TB
Re: B71 return to TB
Block 3A - Week 3, Day 2
212.6#/96.9 cm
Tu 24 Oct 22 0438-?
Easy Run
- FAIL. Jammed out after 5 min - right hip felt wonky.
212.6#/96.9 cm
Tu 24 Oct 22 0438-?
Easy Run
- FAIL. Jammed out after 5 min - right hip felt wonky.
Re: B71 return to TB
Block 3A - Week 3, Day 3
W 26 Oct 22 0447-0538
213.6#/97.2cm
"Hi-Rep"
Mobility + 30s Assault Bike Sprint
Rev Lunge (BW) 19/18/17 per leg
Arnold Press (12.5s) 18/18/15
Toe Raise 24/23/20
* minimal rest between circuits
1L RDL (BW) 10/10/10 per leg
U/H DB Bench (25s) 21/21/21
DB Bent Row (20s) 20 || / 21 __ / 21 /\
DB Calf Raise (20s)Iso Tri Press 30c/30c/30c
Triple Curl (15s) 7/7/7 / 7/7/7 / 7/7/4
Abs 16 V-Up / 6! Twist / 7 Roller
W 26 Oct 22 0447-0538
213.6#/97.2cm
"Hi-Rep"
Mobility + 30s Assault Bike Sprint
Rev Lunge (BW) 19/18/17 per leg
Arnold Press (12.5s) 18/18/15
Toe Raise 24/23/20
* minimal rest between circuits
1L RDL (BW) 10/10/10 per leg
U/H DB Bench (25s) 21/21/21
DB Bent Row (20s) 20 || / 21 __ / 21 /\
DB Calf Raise (20s)Iso Tri Press 30c/30c/30c
Triple Curl (15s) 7/7/7 / 7/7/7 / 7/7/4
Abs 16 V-Up / 6! Twist / 7 Roller
Re: B71 return to TB
Block 3A - Week 3, Day 4
F 28 Oct 22 0504-0546
213.0#/97.5cm
"Heavy"
Mobility
Leg Press (320) 8/8/8
OHP (75) 10/10/9
Toe Raise 25/23/20
Floor Press X
Decline Press X - I have proved to myself that my triceps/elbow will not do presses
Pull/Chin 5(p) / 6 (n) / 5 (c)
RDL (135) 10/9/10
Calf Raise (@130) 16/16/16
- Not a great workout. Bench Press situation is bumming me out. Need to find a satisfying "heavy" chest exercise that's not a press.
- jammed out on abs, I think. I can't remember. Maybe do a "heavy" ab exercise with resistance?
F 28 Oct 22 0504-0546
213.0#/97.5cm
"Heavy"
Mobility
Leg Press (320) 8/8/8
OHP (75) 10/10/9
Toe Raise 25/23/20
Floor Press X
Decline Press X - I have proved to myself that my triceps/elbow will not do presses
Pull/Chin 5(p) / 6 (n) / 5 (c)
RDL (135) 10/9/10
Calf Raise (@130) 16/16/16
- Not a great workout. Bench Press situation is bumming me out. Need to find a satisfying "heavy" chest exercise that's not a press.
- jammed out on abs, I think. I can't remember. Maybe do a "heavy" ab exercise with resistance?
Re: B71 return to TB
Block 3A - Week 3, Day 4
Sa 29 Oct 22 0555-0625
210.8#/9702cm
"Easy"
30 min Assault Bike LSS
8.8 km
190 Cal
Sa 29 Oct 22 0555-0625
210.8#/9702cm
"Easy"
30 min Assault Bike LSS
8.8 km
190 Cal
Re: B71 return to TB
Block 3A - Week 4, Day 1
M 31 Oct 22 0502-0552
212.6#/97.2cm
"Hyper"
Mobility
Deadlift (135) 13/14/14
R Delt Pec Deck (@55) 15/15/15
Toe Raise 25/23/21
* minimal rest between circuits
U/H Flye (@12.5) 15/15/13
Face Pull (@22-/@27.5/@27.5) 15/15/15
Isom Tri Press 30c/30c/30c
Rocker Leg Ext (@30) 15/15/15 per leg
Rocker Sh. Press (@78) 15/15/15
Rev DB Curl (20s) 15/15/15
Abs 17 V-Up / 7! Twist / 8 Ab Roller
- This felt really good and efficient. I like the whole-body super-set/circuit setup.
- I felt strong and like I was moving well - smoothly, even.
- I liked the circuit-style. I was moving along without rushing and without needlessly standing around. Get in, get done, get out.
M 31 Oct 22 0502-0552
212.6#/97.2cm
"Hyper"
Mobility
Deadlift (135) 13/14/14
R Delt Pec Deck (@55) 15/15/15
Toe Raise 25/23/21
* minimal rest between circuits
U/H Flye (@12.5) 15/15/13
Face Pull (@22-/@27.5/@27.5) 15/15/15
Isom Tri Press 30c/30c/30c
Rocker Leg Ext (@30) 15/15/15 per leg
Rocker Sh. Press (@78) 15/15/15
Rev DB Curl (20s) 15/15/15
Abs 17 V-Up / 7! Twist / 8 Ab Roller
- This felt really good and efficient. I like the whole-body super-set/circuit setup.
- I felt strong and like I was moving well - smoothly, even.
- I liked the circuit-style. I was moving along without rushing and without needlessly standing around. Get in, get done, get out.
Re: B71 return to TB
Block 3A - Week 4, Day 2
Tu 1 Nov 22 0425-0457
213.66#/98.0cm
"Sprints"
Mobility
20s fast/40s walk x 10
- Using the Garmin interval function was problematic. I think it's useful, to a point, but it isn't exactly user-friendly. It's enough of a pain that I don't want to use it but without it, I'll never get the interval times right and I'll certainly lose count. Maybe I'll try measuring it out in lampposts instead of using timings.
- I sort of wimped out here, though, by only doing 10 sprints.
Tu 1 Nov 22 0425-0457
213.66#/98.0cm
"Sprints"
Mobility
20s fast/40s walk x 10
- Using the Garmin interval function was problematic. I think it's useful, to a point, but it isn't exactly user-friendly. It's enough of a pain that I don't want to use it but without it, I'll never get the interval times right and I'll certainly lose count. Maybe I'll try measuring it out in lampposts instead of using timings.
- I sort of wimped out here, though, by only doing 10 sprints.
Re: B71 return to TB
Block 3A - Week 4, Day 3
Sa 5 Nov 22 0657-0750
210.4/97.0cm
"Heavy"
Mobility
Leg Press (320) 10/10/10
OHP (75) 10/10/10
Toe Raise 25/24/20
* minimal rest between circuits - probably needed to rest more
RDL (145) 8/8/8
Pull/Chin (BW) 6 P / 6 N / 3 C (I was definitely sucking wind because I hardly rested at all)
Incl. Squeeze Press (60s) 8/9/8 - my hips keep cramping up
Incl. DB Curl 5 (40s) / 7 (35s) / 8 (30s) (got too ambitious with the weights)
Leg Press Machine Calf Raise (@150) 17 /\ 16 \/ 15 ||
Abs 17 V-Up / 14! Twist / 8 Ab Roller
- I probably rushed it today.
- Missed a couple of workouts because I got vaccinated (COVID-19 and flu) on Tuesday. Too sore to do much on Wed & Thu and still felt dragged out on Fri.
- I'm trying the T-Nation "I can't believe it's a diet" diet, which is basically replacing 2 meals with protein shakes. I think it's working and it doesn't seem to be too hard to pull off. The trick is staying with it over the weekend when I've got nothing to keep myself occupied but eat and drink.
Sa 5 Nov 22 0657-0750
210.4/97.0cm
"Heavy"
Mobility
Leg Press (320) 10/10/10
OHP (75) 10/10/10
Toe Raise 25/24/20
* minimal rest between circuits - probably needed to rest more
RDL (145) 8/8/8
Pull/Chin (BW) 6 P / 6 N / 3 C (I was definitely sucking wind because I hardly rested at all)
Incl. Squeeze Press (60s) 8/9/8 - my hips keep cramping up
Incl. DB Curl 5 (40s) / 7 (35s) / 8 (30s) (got too ambitious with the weights)
Leg Press Machine Calf Raise (@150) 17 /\ 16 \/ 15 ||
Abs 17 V-Up / 14! Twist / 8 Ab Roller
- I probably rushed it today.
- Missed a couple of workouts because I got vaccinated (COVID-19 and flu) on Tuesday. Too sore to do much on Wed & Thu and still felt dragged out on Fri.
- I'm trying the T-Nation "I can't believe it's a diet" diet, which is basically replacing 2 meals with protein shakes. I think it's working and it doesn't seem to be too hard to pull off. The trick is staying with it over the weekend when I've got nothing to keep myself occupied but eat and drink.
Re: B71 return to TB
Block 3A - Week 5, Day 1
M 7 Nov 22 0428-0511
210.4/97.2cm
"Hi-Rep"
Mobility
Rev Lunge (BW) 21/21/21 (each leg)
Arnold Press (12.5s) 21/21/17
Toe Raise 23/20/19
* 1 min rest between circuits
Uni Leg Curl (@30) 18/17/14 (each leg)
DB Bent Row 17/17/16 || , _ _ , / \
U/H DB Bench (30s) 21/21/21
Leg Press Machine Calf Press (@90) 30/28/11! / \ , \ / , | | (first time ab cramp stopped calf raises)
Abs 17 V-Up / 8! Twist
M 7 Nov 22 0428-0511
210.4/97.2cm
"Hi-Rep"
Mobility
Rev Lunge (BW) 21/21/21 (each leg)
Arnold Press (12.5s) 21/21/17
Toe Raise 23/20/19
* 1 min rest between circuits
Uni Leg Curl (@30) 18/17/14 (each leg)
DB Bent Row 17/17/16 || , _ _ , / \
U/H DB Bench (30s) 21/21/21
Leg Press Machine Calf Press (@90) 30/28/11! / \ , \ / , | | (first time ab cramp stopped calf raises)
Abs 17 V-Up / 8! Twist
Re: B71 return to TB
Block 3A - Week 5, Day 2
Tu 8 Nov 22 0448-0528
210.0/97.2 cm
"Speed"
Mobility
4 min easy jog/4 min quick jog x 3
- I went out with the plan of trying to maintain nose-breathing pace for easy bit and nose-in/mouth-out breathing pace for the fast 4-minute bit. It didn't really work that way. I ended up mouth-breathing for the fast bits.
- I think the mouth-breathing is ok, though, because I need to relearn that running at a pace that causes me to breathe heavily through my mouth won't kill me. I've been probably a bit too taken in by the "run slow to run fast" thing and have been running slowly exclusively for a few months. I need to remember that strict performance isn't really my key objective here; it doesn't matter if I can run a faster 10k or 5k (although I'd like to). I need to remember that I want to lose some weight first (there are 3 basic goals for working out and they all work against each other: performance, aesthetics and longevity) and I want to be able to move better. I also want to abide by the tenets of "use it or lose it" and "training specificity". That is, if I stop running fast, I will lose the ability to run fast; if running fast from time to time helps lose a little weight and keeps me from losing that capacity, then the hit to optimal running performance is an acceptable loss.
- It was pretty cold today and I didn't want to go. I dawdled getting out the door. I still went. Victory.
Tu 8 Nov 22 0448-0528
210.0/97.2 cm
"Speed"
Mobility
4 min easy jog/4 min quick jog x 3
- I went out with the plan of trying to maintain nose-breathing pace for easy bit and nose-in/mouth-out breathing pace for the fast 4-minute bit. It didn't really work that way. I ended up mouth-breathing for the fast bits.
- I think the mouth-breathing is ok, though, because I need to relearn that running at a pace that causes me to breathe heavily through my mouth won't kill me. I've been probably a bit too taken in by the "run slow to run fast" thing and have been running slowly exclusively for a few months. I need to remember that strict performance isn't really my key objective here; it doesn't matter if I can run a faster 10k or 5k (although I'd like to). I need to remember that I want to lose some weight first (there are 3 basic goals for working out and they all work against each other: performance, aesthetics and longevity) and I want to be able to move better. I also want to abide by the tenets of "use it or lose it" and "training specificity". That is, if I stop running fast, I will lose the ability to run fast; if running fast from time to time helps lose a little weight and keeps me from losing that capacity, then the hit to optimal running performance is an acceptable loss.
- It was pretty cold today and I didn't want to go. I dawdled getting out the door. I still went. Victory.