Block 3A - Week 5, Day 3
W 9 Nov 22 0501-0554
"Hyper"
Mobility
Deadlift (135) 15/15/15
DB Lat Raise (17.5s) 13/13/11
Toe Raise 23/21/20
U/H Flye (@15) 15/13/12 (per side)
Face Pull 15@32-/15@37-/12@42-
Iso Tri Press 30c/30c/30c
Rocker Leg Ext (@45) 13/15/15 per leg
Rev Curl (25s) 13/15/15
Rocker Ab Crunch 15@65/15@85/15@105
B71 return to TB
Re: B71 return to TB
Block 3A - Week 5, Day 4
F 11 Nov 22 0448-0533
"Heavy"
Mobility
Leg Press (360) 8/9/10
OHP (85) 9/10/10
Toe Raise 23/21/21
Pec Deck 10@130/10@145/8@160
Pull/Chin 6 Pull / 5 Neutral / 5 Chin
Stand Calf Raise (@150) 12 /\ 12 \/ 14 ||
Preacher Curl (@95) 8/9/8
Abs 17 V-Up/14! Twist/8 Ab Roller
F 11 Nov 22 0448-0533
"Heavy"
Mobility
Leg Press (360) 8/9/10
OHP (85) 9/10/10
Toe Raise 23/21/21
Pec Deck 10@130/10@145/8@160
Pull/Chin 6 Pull / 5 Neutral / 5 Chin
Stand Calf Raise (@150) 12 /\ 12 \/ 14 ||
Preacher Curl (@95) 8/9/8
Abs 17 V-Up/14! Twist/8 Ab Roller
Re: B71 return to TB
Block 3A - Week 6, Day 1
Tu 15 Nov 22 0431-0521
214.8/96.8cm
"Hi-rep"
Mobility
Rev Lunge (10s) 18/18/18
Arnold Press (15s) 19/19/18
Toe Raise 25/24/21
Svend Incl. DB Press (20) 21/21/21
U/R Row (10s) 21/17/16
DB RDL (20s) 18/16/12
Triple Curl (15s) 7/7/7 , 7/7/7 , 7/7/7
DB Calf Raise (35s) 30 /\ 30 \/ 30 ||
Preacher Curl (@95) 8/9/8
Abs 17 V-Up/6! Twist/45s Plank
Tu 15 Nov 22 0431-0521
214.8/96.8cm
"Hi-rep"
Mobility
Rev Lunge (10s) 18/18/18
Arnold Press (15s) 19/19/18
Toe Raise 25/24/21
Svend Incl. DB Press (20) 21/21/21
U/R Row (10s) 21/17/16
DB RDL (20s) 18/16/12
Triple Curl (15s) 7/7/7 , 7/7/7 , 7/7/7
DB Calf Raise (35s) 30 /\ 30 \/ 30 ||
Preacher Curl (@95) 8/9/8
Abs 17 V-Up/6! Twist/45s Plank
Re: B71 return to TB
Block 3A - Week 6, Day 2
F 18 Nov 22 0504-0555
213.0/97.2cm
"Heavy"
Mobility
Leg Press (360) 10/10/10
OHP (95) 8/9/10
Toe Raise 22/22/21
Pec Deck (@160) 10/10/7
Pull/Chin 6 P / 5 N / 5 C
Stand Calf Raise (@170) 12 /\ 13 \/ 12 ||
Preacher Curl (@95) 10(@65)/10/8
Abs 17 V-Up/17 Twist/ X Ab Roller (ab rollers were in use)
- Not a bad workout but it ended with a minor disappointment - the ab rollers were in use and the place was starting to fill up. I hate a crowded gym. I think I might have gym-induced agoraphobia.
F 18 Nov 22 0504-0555
213.0/97.2cm
"Heavy"
Mobility
Leg Press (360) 10/10/10
OHP (95) 8/9/10
Toe Raise 22/22/21
Pec Deck (@160) 10/10/7
Pull/Chin 6 P / 5 N / 5 C
Stand Calf Raise (@170) 12 /\ 13 \/ 12 ||
Preacher Curl (@95) 10(@65)/10/8
Abs 17 V-Up/17 Twist/ X Ab Roller (ab rollers were in use)
- Not a bad workout but it ended with a minor disappointment - the ab rollers were in use and the place was starting to fill up. I hate a crowded gym. I think I might have gym-induced agoraphobia.
Re: B71 return to TB
Block 3A - Week 6, Day 3
Sa 19 Nov 22 ~0450-0530
213.6/97.6cm
"SLOW"
No Mobility - just wanted to get going
5 min walk warmup on treadmill ~5 kph
20 min easy run on treadmill ~9.5 kph, 2 deg incline
- struggled to get myself to do this workout; so, the fact that I did a shorter version of the 'planned' 30 min run is a small victory
- felt slow and bored. Running on a treadmill at home sucks. I don't like it. I can either go to the globo gym and run there (which adds 20-20 min to the process) or I can run outside.
- running outside is probably the answer. I like it better than the treadmill. My concerns are running in winter - will I be warm enough (or too warm) and will I be seen? I'll research how to dress up properly for an outdoor run (layers, I guess) and I'll buy a proper running headlamp - and maybe some running shorts to put over the leggings I have. I need to be able to look forward to these runs - not dread them because it will be too boring.
Week 6 thoughts
- not my best effort. My routine was thrown off because I've had to do more chauffeuring and errand-running than usual, as my wife had a surgical procedure this week and is out of commission for the next month or so. We've brought in her aunt as reinforcements to help with the girls, which is good but it throws another wrench into my daily living. Adapt and overcome, as Gunnery Sgt Highway would say.
- I've been steering into the ditch for a few weeks now, diet-wise. I really, really need to get a grip on this. It's hard enough to maintain weight and I'm actively packing it on. I need to get a grip on what (and how much) I'm eating. That means planned meals, reduce/eliminate starchy carbs and maybe protein-based 'snacks'.
- If I do what I know works, I'll get to where I want to go. There's no magic to this.
Sa 19 Nov 22 ~0450-0530
213.6/97.6cm
"SLOW"
No Mobility - just wanted to get going
5 min walk warmup on treadmill ~5 kph
20 min easy run on treadmill ~9.5 kph, 2 deg incline
- struggled to get myself to do this workout; so, the fact that I did a shorter version of the 'planned' 30 min run is a small victory
- felt slow and bored. Running on a treadmill at home sucks. I don't like it. I can either go to the globo gym and run there (which adds 20-20 min to the process) or I can run outside.
- running outside is probably the answer. I like it better than the treadmill. My concerns are running in winter - will I be warm enough (or too warm) and will I be seen? I'll research how to dress up properly for an outdoor run (layers, I guess) and I'll buy a proper running headlamp - and maybe some running shorts to put over the leggings I have. I need to be able to look forward to these runs - not dread them because it will be too boring.
Week 6 thoughts
- not my best effort. My routine was thrown off because I've had to do more chauffeuring and errand-running than usual, as my wife had a surgical procedure this week and is out of commission for the next month or so. We've brought in her aunt as reinforcements to help with the girls, which is good but it throws another wrench into my daily living. Adapt and overcome, as Gunnery Sgt Highway would say.
- I've been steering into the ditch for a few weeks now, diet-wise. I really, really need to get a grip on this. It's hard enough to maintain weight and I'm actively packing it on. I need to get a grip on what (and how much) I'm eating. That means planned meals, reduce/eliminate starchy carbs and maybe protein-based 'snacks'.
- If I do what I know works, I'll get to where I want to go. There's no magic to this.
Last edited by B71 on Sun Nov 20, 2022 11:18 am, edited 1 time in total.
Re: B71 return to TB
Block 3A - Week 6, Day 3.5
Su 20 Nov 22 ~0455-0530
213.0/97.4cm
"SLOW"
Mobility
18 min easy run outdoors
2.5 km
7:10/km
148 Avg HR
- After yesterday's unsatisfying treadmill, I decided I needed to figure out how to run outside when it's cold. Running outside is better.
- I tried out a winter running 'ensemble' and will need to dial it in a bit more. I'd like to be a bit more comfortable than I was. I need to get the clothes and gear right so that I can let my mind wander, rather than doing constant self-diagnostics on whether I'm too warm, too cold, too bundled up. I just want to run and switch my brain off.
- I did figure out my old cycling jacket is not as windproof as I'd like. I think I'd like thicker socks. Wraparound glasses are a huge win to keep my eyes from tearing up. The new headlamp seems good, but I ran under streetlights, so I didn't really 'test' it.
Su 20 Nov 22 ~0455-0530
213.0/97.4cm
"SLOW"
Mobility
18 min easy run outdoors
2.5 km
7:10/km
148 Avg HR
- After yesterday's unsatisfying treadmill, I decided I needed to figure out how to run outside when it's cold. Running outside is better.
- I tried out a winter running 'ensemble' and will need to dial it in a bit more. I'd like to be a bit more comfortable than I was. I need to get the clothes and gear right so that I can let my mind wander, rather than doing constant self-diagnostics on whether I'm too warm, too cold, too bundled up. I just want to run and switch my brain off.
- I did figure out my old cycling jacket is not as windproof as I'd like. I think I'd like thicker socks. Wraparound glasses are a huge win to keep my eyes from tearing up. The new headlamp seems good, but I ran under streetlights, so I didn't really 'test' it.
Re: B71 return to TB
Block 3A - Week 7, Day 1
M 21 Nov 22 0503-0550
211.8/97.8 cm
"HI-REP"
Mobility
Rocker Leg Ext (@65) 21/21/21
Rocker Sh Press (@38) 21/21/21
Toe Raise 22/21/20
Rocker Leg Curl (@100) 21/21/14
Rocker Mid Row (@85) 19/18/15
Rocker Chest Press (@85) 21/21/18
Rocker Leg Press Calf Raise 14!@200/34@140/X
Rocker Triple Curl 7/7/7@30, X, X
Abs 18 V-Up/X/X
- Used the "Rocker" machines in the globo gym because I wanted to work out alone and hardly anyone uses them. It was nice to have the floor to myself.
- gave myself 1 min rest between supersets
- Left Hip cramp on leg press calf raise with toes pointed in - I think this has happened to me before, if I recall correctly.
- Right Upper Abdominal cramp after 2nd set of calf raises - jagged it in after this. I tried to stretch it out but I could feel it spasming as I went to set up for another set of triple curls. I figured that I hit the big muscles and that was the main part. If my abs were cramping/spasming, then I clearly worked them enough. I do biceps for vanity, really.
- I enjoyed this workout. I hit pretty much everything I wanted to hit and I had the floor to myself, mostly. I'll definitely do it again.
- I didn't want to do rev lunges. Doing 21/leg is a bit of a drag. Unilateral exercises for high reps can get time consuming.
- I'm wondering if I could do "compound" lifts for high reps and then try unilateral moves on my "heavy" day. Maybe I'll give that a go.
M 21 Nov 22 0503-0550
211.8/97.8 cm
"HI-REP"
Mobility
Rocker Leg Ext (@65) 21/21/21
Rocker Sh Press (@38) 21/21/21
Toe Raise 22/21/20
Rocker Leg Curl (@100) 21/21/14
Rocker Mid Row (@85) 19/18/15
Rocker Chest Press (@85) 21/21/18
Rocker Leg Press Calf Raise 14!@200/34@140/X
Rocker Triple Curl 7/7/7@30, X, X
Abs 18 V-Up/X/X
- Used the "Rocker" machines in the globo gym because I wanted to work out alone and hardly anyone uses them. It was nice to have the floor to myself.
- gave myself 1 min rest between supersets
- Left Hip cramp on leg press calf raise with toes pointed in - I think this has happened to me before, if I recall correctly.
- Right Upper Abdominal cramp after 2nd set of calf raises - jagged it in after this. I tried to stretch it out but I could feel it spasming as I went to set up for another set of triple curls. I figured that I hit the big muscles and that was the main part. If my abs were cramping/spasming, then I clearly worked them enough. I do biceps for vanity, really.
- I enjoyed this workout. I hit pretty much everything I wanted to hit and I had the floor to myself, mostly. I'll definitely do it again.
- I didn't want to do rev lunges. Doing 21/leg is a bit of a drag. Unilateral exercises for high reps can get time consuming.
- I'm wondering if I could do "compound" lifts for high reps and then try unilateral moves on my "heavy" day. Maybe I'll give that a go.
Re: B71 return to TB
Block 3A - Week 7, Day 2
Tu 22 Nov 22 ~0420-0455
212.0/98.0 cm
"SPRINTS"
Mobility
Assault Bike 20s hard:40s easy (walk)
13 sprints
Tu 22 Nov 22 ~0420-0455
212.0/98.0 cm
"SPRINTS"
Mobility
Assault Bike 20s hard:40s easy (walk)
13 sprints
Re: B71 return to TB
Block 3A - Week 7, Day 3
W 23 Nov 22 0510-0555
211.6/97.4cm
"HYPER"
Mobility
Deadlift (185) 12/13/13
DB Lat Raise (17.5s) 13/13/12
Toe Raise 23/21/20
U/H Flye (@15) 13/13/12 (per side)
U/R Row (30 EZ bar) 15/15/15
Iso Tri Press 30c/30c/30c
DB Calf Raise (40s) 20/21/22 /\ , \/ , ||
Rev Curl (30s) 12/12/10
Abs 15 V-Up, 16! Twist, X
W 23 Nov 22 0510-0555
211.6/97.4cm
"HYPER"
Mobility
Deadlift (185) 12/13/13
DB Lat Raise (17.5s) 13/13/12
Toe Raise 23/21/20
U/H Flye (@15) 13/13/12 (per side)
U/R Row (30 EZ bar) 15/15/15
Iso Tri Press 30c/30c/30c
DB Calf Raise (40s) 20/21/22 /\ , \/ , ||
Rev Curl (30s) 12/12/10
Abs 15 V-Up, 16! Twist, X
Last edited by B71 on Fri Nov 25, 2022 1:14 pm, edited 1 time in total.
Re: B71 return to TB
Block 3A - Week 7, Day 4
F 25 Nov 22 0501-0555
213.2/97.5cm
"HEAVY"
Mobility
DB Bulg Split Squat (30s/25s/25s) 7/8/8
Arnold Press (30s/25s/25s) 6/8/8
Toe Raise 23/22/21
Pec Deck (@160) 10/10/8
Lat Pulldown (@180/@160/@160) 6 P/ 8 N / 8 C
DB Stand Curl (30s) 10/10/8
DB RDL (30s) 8/8/8
DB Stand Calf Raise (30s) 15 /\ 28 \/ 27 || (was going to do Seated Calf Raise, but it was taken)
- Decided to try "heavy" with non-standard movements (usually heavy day means Big 3-type exercises); it felt pretty decent.
-
F 25 Nov 22 0501-0555
213.2/97.5cm
"HEAVY"
Mobility
DB Bulg Split Squat (30s/25s/25s) 7/8/8
Arnold Press (30s/25s/25s) 6/8/8
Toe Raise 23/22/21
Pec Deck (@160) 10/10/8
Lat Pulldown (@180/@160/@160) 6 P/ 8 N / 8 C
DB Stand Curl (30s) 10/10/8
DB RDL (30s) 8/8/8
DB Stand Calf Raise (30s) 15 /\ 28 \/ 27 || (was going to do Seated Calf Raise, but it was taken)
- Decided to try "heavy" with non-standard movements (usually heavy day means Big 3-type exercises); it felt pretty decent.
-