cwd's log: persistence, patience, gratitude

[cwd]

2019-10-7 Monday
pushup: 12,10,10
DB row 40: 16,15
highbar squat + chain: 225 x5,5 (not recording warmup sets anymore, but still doing them)
sandbag carry: 140 x1 trip

2019-10-8 Tuesday
bw 184
dip: 8,8
pullup: 7,7
BB lunge 95: 8,8
RDL 225: 5,5

2019-10-9 Wednesday
bw 184.5
weight-vest walk: 60 lbs, 1.0 miles
DB curl 30: 9,8
DB press 40: 10,10
ab roll knees: 8,8

2019-10-10 Thursday
bw 184.5
pushup: 12,12
DB row 50: 14,14
Zercher squat: 135 x8, 155 x8
Farmer's walk: 127 lbs (per hand) 2 trips

2019-10-11 Friday
dip: 9,8
pullup: 7,7
BB lunge 95 x8
deadlift: 275 x5,6

Saturday and Sunday off. Saturday wasn't planned, just was pretty sore.

[cwd]

2019-10-14 Monday
offset pushup: 12,12 -- This is a wide-"grip" pushup on the knuckles, shifting weight about 70% alternately to the left or right arm, and lifting the alternate foot off the ground. Chin and chest touch the floor on each rep.
DB row 50: 15,15
highbar squat + chain: 225 x5,5
sandbag carry 140: 2 trips

2019-10-15 Tuesday
bw 186
dip: 9,9
pullup: 7 (skipped 2nd set, shoulder & elbow pain)
BB lunge 95: 10,10
RDL 225: 6,7

2019-10-16 Wednesday
DB curl 30: 11,11 (left side only)
DB press 50: 5,5 (left side only)
ab roll from knees: 7,8
weight vest walk: 60 lbs, 1.6 miles, under 28 minutes

2019-10-17 Thursday
offset pushup: 12,12
DB row 50: 15,15
Zercher squat 155: 8,8
farmer's carry: 137 lbs per side, 2 trips

2019-10-18 Friday
bw 186.5
dip: 9,9
skip pullups, right elbow & shoulder
BB lunge 95: 8,8
deadlift: 225 x1 -- back sore & coughing a lot

2019-10-19 Saturday
bw 184
DB curl 30: 9,9 (left only)
DB press 40: 12,12
ab roll from knees: 10,10
weight-vest walk: 60 lbs, 1.6 miles, 27:02 minutes:seconds -- real cardio at this pace!

Sunday off as planned. Starting to regain strength at this point, though bothered by right elbow & shoulder pain.

[cwd]

2019-10-21 Monday
bw 183.5
offset pushup: 14,12
DB row 50: 15,15
highbar squat + chain: 225 x8,8
sandbag carry 140: 2 trips

2019-10-22 Tuesday
bw 183
dip: 10,10
pullup: 6,6
BB lunge 95: 10,10
RDL 225: 8,8 -- all overhand, no straps, grip is recovering from layoff

2019-10-23 Wednesday
DB press 50: 5,5
DB curl 30: 9,9 -- left side only
ab roll knees: 11,11
weight-vest walk: 60 lbs, 1.6 miles, 26:38 -- PR pace

2019-10-24 Thursday
bw 183.5
offset pushup: 12,14
DB row 50: 15,15
Zercher squat 175: 5,5
farmer's carry: 157 per hand one trip (PR weight, but had to set it down for the turnaround at the end of the driveway)
farmer's carry: 107 per hand, 2 trips down & back driveway

2019-10-25 Friday
bw 183
dip: 11,11
pullup: 7,7
BB lunge 95: 12,12
deadlift: 315 x5 overhand

2019-10-26 Saturday
bw 183
DB press 40: 11,11
DB curl 40: 6,6 (left)
DB curl 20: 10,10 (right)
ab roll knees: 12,12
weight-vest walk: 60 lbs, 1.6 miles, 27:06

Sunday off as plan.

My warmup and rehab-prehab routine has evolved into something fairly elaborate at this point. Rather than log it every day, here it is once:

4 "Charlie sun salutations" -- so I can tie my shoes without grunting much
delt raises + wrist rotations using a 5-lb weight on a long handle for elbow tendons, 2x/week on Monday & Thursday
leg swings (dynamic hip stretches) front & back and side-to-side
10x overhead press with empty bar
shoulder internal and external rotation exercises with 10lb DBs for shoulder tendons, sets of 10 each
5x standing vertical jumps

[cwd]

2019-10-28 Monday
offset pushup: 14,14
DB row 50: 16,16
highbar squat: 275 x1 @8
highbar squat + chain 225: 7,7
sandbag carry 140: 2 trips -- increased length of trip this week

2019-10-29 Tuesday
bw 185
pullup: 8,8
dip: 12,12
BB lunge 95: 10,10
RDL 225: 8,8 overhand

2019-10-30 Wednesday
DB curl 30: 9,9 (left)
DB curl 20: 10,10 (right)
DB press 50: 6,5
ab roll from knees: 12,12
weight-vest walk: 63 lbs, 1.6 miles, 28 minutes -- increased weight

2019-10-31 Thursday
bw 185
offset pushup: 14,14
DB row 50: 16,16
Zercher squat 185: 5,5
farmer's carry: 157 short trip, 107 long trip (per hand)

2019-11-1 Friday
dip: 12,12
pullup: 8,8
BB lunge 95: 10,10
deadlift: 315 x5 overhand, 275 x5 overhand

2019-11-2 Saturday
DB curl 30: 10,10 (left)
DB curl 10: 10,10 (right)
DB press 40: 13,12
ab roll knees: 13,13
weight-vest walk: 63 lbs, 1.6 miles, ~28 minutes

Progress on carries & cardio, slight progress on upper-body calisthenics.

[cwd]

2019-11-4 Monday
offset pushup: 14,14
DB row 50: 16,16
highbar squat: 275 x1 @8
highbar squat + chain: 225 x8,7
sandbag carry 140: 2 trips

2019-11-5 Tuesday
bw 184.5
dip: 13,12
pullup: 9,8
BB lunge 95: 10,10
RDL 225: 5 (sore from squats & carries Monday)

2019-11-6 Wednesday
weight-vest walk: 63 lbs, 1.6 miles ~27 minutes
DB press 50: 6,6
DB curl 40: 8,8 (left)
DB curl 20: 10,10 (right)
ab roll from knees: 14,14

2019-11-7 Thursday
bw 181
offset pushup: 14,16
DB row 50: 16,16
Zercher squat 185: 5,5
farmer's carry: 157 short trip, 107 long trip (per hand)

2019-11-8 Friday
bw 185
dip bw+20: 5,5
pullup: 9,9
BB lunge 95: 12,12
deadlift: 315 x7 (last 2 reps hook), 275 x7

2019-11-9 Saturday
weight-vest walk: 63 lbs, 1.6 miles, ~27 minutes
DB press 40: 12,12
DB curl 30: 14,14 (left)
DB curl 20: 10,10 (right)
ab roll from feet: 2 sets

Sunday off as plan.

More progress on cardio & calisthenics, also deadlifts.

[BenM]

Welcome back, and thanks for sharing your experience with taking the time off. I've been considering the same thing but I am doubtful it'll fix anything and think it'll probably make me feel worse, unless I find another way to occupy myself....

Good to see you back at it

[cwd]

Welcome back, and thanks for sharing your experience with taking the time off. I've been considering the same thing but I am doubtful it'll fix anything and think it'll probably make me feel worse, unless I find another way to occupy myself....

Good to see you back at it

I feel like taking a couple weeks off doing something physical other than lifting might work really well. I.e. on vacation hiking or skiing. Two weeks off doing nothing was just a drag. Plus I tried it just as the days were getting shorter and my seasonal depression kicked in.

Gotta finish today's workout so I can log this week...

[cwd]

2019-11-11 Monday
offset pushup: 16,16
DB row 50: 17,17
highbar squat: 295 x1 @9
highbar squat + chain: 225 x8,8
sandbag carry 140: 2 trips

2019-11-12 Tuesday
dip: 14,13
pullup: 9,8
BB lunge 95: 12,12
RDL 225: x8,9 overhand

2019-11-13 Wednesday
weight-vest walk: 66 lbs, 1.6 miles, 28 minutes -- new weight
DB curl 40: 9,9 (left)
DB curl 20: 10,10 (right)
DB press 50: 7,8
ab roll from knees: 15,15

2019-11-14 Thursday
bw 185
offset pushup: 16,16
DB row 50: 17,17
Zercher squat: 190 x5,5
farmer's carry: 157 (short trip) 107 (even longer trip) (per hand)

2019-11-15 Friday
bw 186
dip bw+20: 6,6
pullup: 9,8
BB lunge 95: 12,12
deadlift: 325 x6 (last rep hook), 275 x8 (all overhand)

2019-11-16
weight-vest walk: 66 lbs 1.6 miles, 27 minutes
DB curl 40: 9,9 (left) and 20 x10,10 (right)
DB press 40: 14,13
ab roll from knees: 2 sets

Progress on cardio, pushing closer to failure on many exercises (dunno if this represents progress or just excess enthusiasm/injury risk).

[BenM]

Welcome back, and thanks for sharing your experience with taking the time off. I've been considering the same thing but I am doubtful it'll fix anything and think it'll probably make me feel worse, unless I find another way to occupy myself....

Good to see you back at it

I feel like taking a couple weeks off doing something physical other than lifting might work really well. I.e. on vacation hiking or skiing. Two weeks off doing nothing was just a drag. Plus I tried it just as the days were getting shorter and my seasonal depression kicked in.

Gotta finish today's workout so I can log this week...

Yeah exactly. Far better to replace it with something else otherwise you're just gonna spend your new found spare time sitting around thinking about lifting!

[cwd]

Welcome back, and thanks for sharing your experience with taking the time off. I've been considering the same thing but I am doubtful it'll fix anything and think it'll probably make me feel worse, unless I find another way to occupy myself....

Good to see you back at it

I feel like taking a couple weeks off doing something physical other than lifting might work really well. I.e. on vacation hiking or skiing. Two weeks off doing nothing was just a drag. Plus I tried it just as the days were getting shorter and my seasonal depression kicked in.

Gotta finish today's workout so I can log this week...

Yeah exactly. Far better to replace it with something else otherwise you're just gonna spend your new found spare time sitting around thinking about lifting!

Yeah, or snacking and drinking more than usual :-/

[augeleven]

hoping everything's cool, man