5/9, 10
Rest
5/11
45 min walk at lunch
5/12
Took kids to the playground before school and did a few sets across the monkey bars. Love it when my five year old daughter says nice try almost as good as Cody (her 5 year old brother)
Rehab in the morning consisting of single leg squats, side lunges and back lunges using a furniture mover sliding across the floor, and side planks with leg lifts
Strength
Squat 5X5 110LBS
OHP 5X5 55lbs
Deadlift 3X5 110lbs
Assisted Chinups 5X5 145lbs (215 body weight - 70lbs - probably a little less since I'm down a couple of pounds)
5/13
Sick day
Found it hard to get to the gym this week due to work, kids, new puppy, etc...
Hoping to get to the gym today, but feel like I have a sinus infection, but traveling all next week. Looking back at the calendar, I might need rethink the plan. Averaging two strength days and only one or two other work outs in the week.
Bassomatic 190
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Seabassius
- Posts: 96
- Joined: Mon Jan 23, 2017 7:35 pm
Re: Bassomatic 190
5/14
Tennis, with my wife so more of E workout today
5/15, 16
Rest - Travel days
5/17
Light hike while traveling, 3 miles, but decent elevation gain. Ran most of the steps and uphills I came across. Watch said it was the equivalent of 20 flights during the hike.
5/18
Rest, started doing some burpees but felt like I did something to my neck after the 2nd set of 10, so just backed off.
5/19
Strength Day
Squat 5x5 115lbs
Bench 5x5 110lbs
Assisted Pull Ups 150lbs (215 body weight - 65lbs assist)
Planks 3x35 seconds
Rope Pull 5 x 2 @ 80lbs - ~4' rope hooked to a cable machine set to 80lbs and step back until it's under tension and then pull it in, let it out and pull it in again, alternating lead hand
Ball Carry - 45lbs ball - not sure what type but bigger than a medicine ball. 2x 50yds bear hug, 2x overhead
Felt pretty strong and good to be back in the gym. Hopefully this is our last snow in Denver, I'd like to start biking to work once a week and start getting some hilly hikes and mountain biking on the weekends.
Tennis, with my wife so more of E workout today
5/15, 16
Rest - Travel days
5/17
Light hike while traveling, 3 miles, but decent elevation gain. Ran most of the steps and uphills I came across. Watch said it was the equivalent of 20 flights during the hike.
5/18
Rest, started doing some burpees but felt like I did something to my neck after the 2nd set of 10, so just backed off.
5/19
Strength Day
Squat 5x5 115lbs
Bench 5x5 110lbs
Assisted Pull Ups 150lbs (215 body weight - 65lbs assist)
Planks 3x35 seconds
Rope Pull 5 x 2 @ 80lbs - ~4' rope hooked to a cable machine set to 80lbs and step back until it's under tension and then pull it in, let it out and pull it in again, alternating lead hand
Ball Carry - 45lbs ball - not sure what type but bigger than a medicine ball. 2x 50yds bear hug, 2x overhead
Felt pretty strong and good to be back in the gym. Hopefully this is our last snow in Denver, I'd like to start biking to work once a week and start getting some hilly hikes and mountain biking on the weekends.
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Seabassius
- Posts: 96
- Joined: Mon Jan 23, 2017 7:35 pm
Re: Bassomatic 190
5/20
HIC
Single Leg Squat 2x10
Side plank, on knee with top leg lift 3 x 15
TGU 3x5 with 12kg
4 rounds
2 Kettlebell Clean = Push Press x8
Burpees X8
12kg two hand kettle bell swing x10
Battle rope, hands in sync, X10
Man, that smoked me more than it feels like it should. I really have no work capacity. I've been feeling the effects of this for most of the day.
HIC
Single Leg Squat 2x10
Side plank, on knee with top leg lift 3 x 15
TGU 3x5 with 12kg
4 rounds
2 Kettlebell Clean = Push Press x8
Burpees X8
12kg two hand kettle bell swing x10
Battle rope, hands in sync, X10
Man, that smoked me more than it feels like it should. I really have no work capacity. I've been feeling the effects of this for most of the day.
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Seabassius
- Posts: 96
- Joined: Mon Jan 23, 2017 7:35 pm
Re: Bassomatic 190
Has been a struggle to get anything in with twins graduating kindergarten, wife with pneumonia, son broke his arm... when it rains it pours. Managed to get in yesterday.
Sunday 21st - 2 hours of Tennis
Monday 22nd - ankle swelled up again after tennis, decided to give it a rest
Tuesday 23 - Sunday 28th - unplanned rest
Monday 5/29
Strength
Squat 5 x 5 @120lbs (feeling the weight, but felt pretty strong)
OHP 5 x 5 @ 65lbs heavy-ish for me. I think I'll struggle soon
Deadlift 3 x 5 @120lbs easy
Assisted Chin Ups 5 x 5 55lb assist (jumped a level because I'm down about 5lbs from when I started)
Hanging Knee raises - 3 x 8 - I was going pretty well on getting my feet to the bar for the first two sets, definitely felt better on this than I have in the past.
Followed by 1 hour massage (20% off for active and prior service!). She told me I was a mess and needed to try and do some session once a week for a about three sessions then see about less frequent but still regular. Probably a sales pitch, but I'm going to try it for a while and see if I feel any benefit. Sign me up for this type of experiment anytime vs something like cold showers.
5/30
Burpee Complex
5 Burpees
Row 30 strokes
5 Burpees
Row 30 strokes
6 Burpees
Row 30 strokes
6 Burpees
Row 30 strokes
5 Burpees
Row 30 Strokes
4 Burpees
Row 30 Strokes
4 Burpees
Row 30 Strokes
Max ~15 Burpees
Row 30 Strokes
Max ~12 Burpees
Row 30 Strokes
Max ~7 Burpees
Row 30 Strokes
5/31
Strength
Squats 5 x 5 @ 125lbs
Bench 5 x 5 @115lbs
Assisted Pull up 5 x 5 @50lbs assist (felt heavy on last two sets)
Planks 3 x 40 seconds
Thinking I'll start incorporating a bike to work as part of my commute 1 to 2 days a week. Probably about 10 miles each way. Need to find my chest strap for my garmin. Hate to buy another one.
Sunday 21st - 2 hours of Tennis
Monday 22nd - ankle swelled up again after tennis, decided to give it a rest
Tuesday 23 - Sunday 28th - unplanned rest
Monday 5/29
Strength
Squat 5 x 5 @120lbs (feeling the weight, but felt pretty strong)
OHP 5 x 5 @ 65lbs heavy-ish for me. I think I'll struggle soon
Deadlift 3 x 5 @120lbs easy
Assisted Chin Ups 5 x 5 55lb assist (jumped a level because I'm down about 5lbs from when I started)
Hanging Knee raises - 3 x 8 - I was going pretty well on getting my feet to the bar for the first two sets, definitely felt better on this than I have in the past.
Followed by 1 hour massage (20% off for active and prior service!). She told me I was a mess and needed to try and do some session once a week for a about three sessions then see about less frequent but still regular. Probably a sales pitch, but I'm going to try it for a while and see if I feel any benefit. Sign me up for this type of experiment anytime vs something like cold showers.
5/30
Burpee Complex
5 Burpees
Row 30 strokes
5 Burpees
Row 30 strokes
6 Burpees
Row 30 strokes
6 Burpees
Row 30 strokes
5 Burpees
Row 30 Strokes
4 Burpees
Row 30 Strokes
4 Burpees
Row 30 Strokes
Max ~15 Burpees
Row 30 Strokes
Max ~12 Burpees
Row 30 Strokes
Max ~7 Burpees
Row 30 Strokes
5/31
Strength
Squats 5 x 5 @ 125lbs
Bench 5 x 5 @115lbs
Assisted Pull up 5 x 5 @50lbs assist (felt heavy on last two sets)
Planks 3 x 40 seconds
Thinking I'll start incorporating a bike to work as part of my commute 1 to 2 days a week. Probably about 10 miles each way. Need to find my chest strap for my garmin. Hate to buy another one.