It’s called we do a little training
Moderator: Chebass88
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
10/28/22
Deadlift
455x1
495x1@6-7 still way off lifetime e1rm, but at least moving in correct direction.
445x2x4
Airdyne
:40/1:20 x7. Taking right around 1:20 to level off at 80-90 HR. Max 156
Monday 10/31
Bench
260x3x2
LTE
95x8
100x8x2
DB Flyes
40x12x3
Chins
BWx6x2
BW+10x4,3,3,2 - workout was for 24 total. Playing around with adding some weight made the sets even smaller than normal.
Airdyne
47mins with 8-9 30 second bursts every 5 mins or so. Last 5 mins at or above 155bpm.
Note: Need to buy a new airdyne. No monitor still works, but if I'm trying to really improve conditioning it'd be good to have something to track other than HR. Only decision is whether to go cheap-o again or suck it up and get the Rogue.
I'm staying in CT for work tonight and tomorrow night. Will get a cardio/db workout in the hotel gym tomorrow morning, but that's probably it until Friday.
BW is down to 225 this morning. Started at 243 ~9 weeks ago. I was planning to stop in another 2-3 weeks, but if it's still coming off no problem I'll keep going.
Deadlift
455x1
495x1@6-7 still way off lifetime e1rm, but at least moving in correct direction.
445x2x4
Airdyne
:40/1:20 x7. Taking right around 1:20 to level off at 80-90 HR. Max 156
Monday 10/31
Bench
260x3x2
LTE
95x8
100x8x2
DB Flyes
40x12x3
Chins
BWx6x2
BW+10x4,3,3,2 - workout was for 24 total. Playing around with adding some weight made the sets even smaller than normal.
Airdyne
47mins with 8-9 30 second bursts every 5 mins or so. Last 5 mins at or above 155bpm.
Note: Need to buy a new airdyne. No monitor still works, but if I'm trying to really improve conditioning it'd be good to have something to track other than HR. Only decision is whether to go cheap-o again or suck it up and get the Rogue.
I'm staying in CT for work tonight and tomorrow night. Will get a cardio/db workout in the hotel gym tomorrow morning, but that's probably it until Friday.
BW is down to 225 this morning. Started at 243 ~9 weeks ago. I was planning to stop in another 2-3 weeks, but if it's still coming off no problem I'll keep going.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
11/2/22 - Wednesday
8AM session in the hotel gym. Cardio medley of eliptical, jogging, and walking at 15 incline.
In the middle mixed in supersets of:
DB Lunges
40sx6x4
DB Shoulder Press
40x10x2
40x8x2
DB Snatches
40x10x4
40 mins above 120bpm with peaks ~155 for the lifts and the running. Shweddy man walking through the hotel lobby.
8AM session in the hotel gym. Cardio medley of eliptical, jogging, and walking at 15 incline.
In the middle mixed in supersets of:
DB Lunges
40sx6x4
DB Shoulder Press
40x10x2
40x8x2
DB Snatches
40x10x4
40 mins above 120bpm with peaks ~155 for the lifts and the running. Shweddy man walking through the hotel lobby.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
11/4/22 - Friday
Bench
260x3x4
240x6x3
CGBP
210x6x3
Saturday 11/5/22
Deadlift
425x3x7
Airdyne
40/1:20 x 7
Bench
260x3x4
240x6x3
CGBP
210x6x3
Saturday 11/5/22
Deadlift
425x3x7
Airdyne
40/1:20 x 7
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Sunday 11/6/22
Bench
160x8
195x6
225x5
240x4
260x3
275x2x2
260x4
225x7
195x10
160x12
Monday 11/7/22
Airdyne
35 minutes as 7 rounds of 4:00/1:00 (4:00 at steady "jog" pace, 1 minute "sprint). Sprints are at a pace that forces some let-off in the last 5-10 seconds. Max HR 169, Avg 139. The training is definitely working. Second to last sprint I was banging out as hard as I could on the Airdyne and feeling great. Nice to have some cardio back. Long way to go if I want to get a run in next season.
Bench
160x8
195x6
225x5
240x4
260x3
275x2x2
260x4
225x7
195x10
160x12
Monday 11/7/22
Airdyne
35 minutes as 7 rounds of 4:00/1:00 (4:00 at steady "jog" pace, 1 minute "sprint). Sprints are at a pace that forces some let-off in the last 5-10 seconds. Max HR 169, Avg 139. The training is definitely working. Second to last sprint I was banging out as hard as I could on the Airdyne and feeling great. Nice to have some cardio back. Long way to go if I want to get a run in next season.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Notes:
Was in Orlando last week for work and got stuck an extra day due to the storm. Got two hotel gym workouts Tues/Wed. Nothing too notable. Tuesday just did bike/eliptical/treadmill and Wednesday did kind of a freestyle circuit with the oddball stuff available in there. DB OHP, DB sissy squats, curls, ab work, generally kept it moving for 50 mins.
Saturday 11/12
Bench
260x4x3
LTE
100x8x4
DB Flies
40x12x4
Chins
32 total
Sunday 11/13
TBDLLH
380x5x9
Notes: BW hovering around 225. Work travel sucks. Good to be home.
Was in Orlando last week for work and got stuck an extra day due to the storm. Got two hotel gym workouts Tues/Wed. Nothing too notable. Tuesday just did bike/eliptical/treadmill and Wednesday did kind of a freestyle circuit with the oddball stuff available in there. DB OHP, DB sissy squats, curls, ab work, generally kept it moving for 50 mins.
Saturday 11/12
Bench
260x4x3
LTE
100x8x4
DB Flies
40x12x4
Chins
32 total
Sunday 11/13
TBDLLH
380x5x9
Notes: BW hovering around 225. Work travel sucks. Good to be home.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Monday 11/14
Airdyne
1:00/2:00
Max HR 169. Recovery times getting better each session on these.
Wednesday 11/16
Bench
160x8
195x6
225x5
240x4
265x3
285x1x2
Bench has been trending down a little bit as I get into the end of this cut. Just taking 10-15 off e1rm and doing same workouts. Baby ETA 4 weeks so I'm going to pivot to something w less frequency and workout duration soon.
Airdyne
1:00/2:00
Max HR 169. Recovery times getting better each session on these.
Wednesday 11/16
Bench
160x8
195x6
225x5
240x4
265x3
285x1x2
Bench has been trending down a little bit as I get into the end of this cut. Just taking 10-15 off e1rm and doing same workouts. Baby ETA 4 weeks so I'm going to pivot to something w less frequency and workout duration soon.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Friday 11/18/22
Deadlift
365x3
405x3
425x3
455x2
475x2
455x2
425x3
404x3
Airdyne
30mins, last 5 mins above 155
Deadlift
365x3
405x3
425x3
455x2
475x2
455x2
425x3
404x3
Airdyne
30mins, last 5 mins above 155
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Sunday 11/20/22
Bench
250x4x5
LTE
95x8x5
Chins
33 total
Run
1.5 miles. 13:33
Got some new shoes and a hi-vis/reflector vest so I can run at night (only time available for workouts most days). Plan is to build this to 5k and then work on pacing/sprints. The airdyne work has helped get me back to a base level of fitness, but you can't get ready for rugby on a bike.
Bench
250x4x5
LTE
95x8x5
Chins
33 total
Run
1.5 miles. 13:33
Got some new shoes and a hi-vis/reflector vest so I can run at night (only time available for workouts most days). Plan is to build this to 5k and then work on pacing/sprints. The airdyne work has helped get me back to a base level of fitness, but you can't get ready for rugby on a bike.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Tuesday 11/22/22
Bench
250x3x4
220x5x3
LTE
235x3x3
Curls
95x10x3
Wednesday 11/23
Run
1.86mi in 18:34
Bench
250x3x4
220x5x3
LTE
235x3x3
Curls
95x10x3
Wednesday 11/23
Run
1.86mi in 18:34
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Friday 11/25
Bench
160x4
190x4
220x3
235x3x2
250x2x2
220x4
190x6
160x8
Run
2.55mi in 23:59
Didn’t realize the route I went was so long. Didn’t die so I guess it’s a good thing. Still needed to walk a couple times on the uphill.
Bench
160x4
190x4
220x3
235x3x2
250x2x2
220x4
190x6
160x8
Run
2.55mi in 23:59
Didn’t realize the route I went was so long. Didn’t die so I guess it’s a good thing. Still needed to walk a couple times on the uphill.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Sunday 11/27/22
Bench
265x5@9.5
LTE
95x8x2
DB Flies
40x12x2
Chins
4x4
TBDLLH
365x5x5
Notes: Did the end of cycle amrap. Per the Nuckols program I'm running, I'd bump up the e1rm by 5lbs to 320(seems a little high).
Diet wise I'm down 18 lbs in 12 weeks and am going to shift into a 6wk maintenance phase, then do another similar cut.
ETA for son #3 is 2-3 wks.
Bench
265x5@9.5
LTE
95x8x2
DB Flies
40x12x2
Chins
4x4
TBDLLH
365x5x5
Notes: Did the end of cycle amrap. Per the Nuckols program I'm running, I'd bump up the e1rm by 5lbs to 320(seems a little high).
Diet wise I'm down 18 lbs in 12 weeks and am going to shift into a 6wk maintenance phase, then do another similar cut.
ETA for son #3 is 2-3 wks.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
11/28/22 - Monday
2.57mi in 23:38. 9:09/mi. Cut down the walk times to 50 seconds. Run times up to ~7min. Slower pace at first bc felt shitty. Might just be the time of day, might be meal timing and trying to run on a still-full stomach.
2.57mi in 23:38. 9:09/mi. Cut down the walk times to 50 seconds. Run times up to ~7min. Slower pace at first bc felt shitty. Might just be the time of day, might be meal timing and trying to run on a still-full stomach.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
11/30/22 - Wednesday
Bench
240x5x5
CGBP
195x8x2
195x11
Curls
90x12
90x10
90x7x3
Notes: Wanted to get a run in yesterday, but it was raining. I'll get it tonight.
Bench
240x5x5
CGBP
195x8x2
195x11
Curls
90x12
90x10
90x7x3
Notes: Wanted to get a run in yesterday, but it was raining. I'll get it tonight.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
12/2/22 Morning
Run
2.84 miles in 25:42, 9:02/mi avg pace. Took two walking breaks of 45 and 40 seconds. Next week I'll find a 5K route and work the walking times down some more.
Run
2.84 miles in 25:42, 9:02/mi avg pace. Took two walking breaks of 45 and 40 seconds. Next week I'll find a 5K route and work the walking times down some more.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
12/5/22
Low on time getting ready for baby. Got a run again tonight, but not much else happening.
3.0mi in 27:52. 9:17/mi avg pace. No walking.
Longest run so far and first one unbroken. Now I’ll be adding some distance on certain days and working the 5K for time other days.
Low on time getting ready for baby. Got a run again tonight, but not much else happening.
3.0mi in 27:52. 9:17/mi avg pace. No walking.
Longest run so far and first one unbroken. Now I’ll be adding some distance on certain days and working the 5K for time other days.
-
- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
12/7/22 - Wednesday - 10PM session
Bench -
275x1
285x1
240x3x3
225x5x5
12/8/22 - Morning
Run
3.15 miles in 28:39. 9:13 pace. Thirty seconds of standing still waiting for a red light.
Bench -
275x1
285x1
240x3x3
225x5x5
12/8/22 - Morning
Run
3.15 miles in 28:39. 9:13 pace. Thirty seconds of standing still waiting for a red light.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Friday 12/9/22 - Morning
Bench
205x10
205x6x5
Press
95x6
100x6
105x6x3
Deadlift
445x2
465x2
485x2
425x3x4
Bench
205x10
205x6x5
Press
95x6
100x6
105x6x3
Deadlift
445x2
465x2
485x2
425x3x4
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Ok, little break from logging.
Thursday 12/15
Bench
225x5x5
LTE
75x15x2
Pull-Ups
25 total.
12/19 Monday
Bench
210x11
Then 39 more reps, in 5s and 6s.
Chins
35 reps
Tuesday 12/20
Run
3.2 miles in 28:20. 8:51 pace.
Thursday 12/15
Bench
225x5x5
LTE
75x15x2
Pull-Ups
25 total.
12/19 Monday
Bench
210x11
Then 39 more reps, in 5s and 6s.
Chins
35 reps
Tuesday 12/20
Run
3.2 miles in 28:20. 8:51 pace.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Wife set a PR of 8lbs 5oz back on 12/10. Logging and lifting have been spotty. On days when I have to choose, I find myself going running instead of lifting.
Last three workouts have been
4mile run at 8:55 pace.
2 miles in 17:20
Then last night:
Bench
205 for 60 reps
TBDL
285x5
335x6x3
345x6x2
Easing back into the DLs.
Last three workouts have been
4mile run at 8:55 pace.
2 miles in 17:20
Then last night:
Bench
205 for 60 reps
TBDL
285x5
335x6x3
345x6x2
Easing back into the DLs.
-
- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Monday
4.18 miles in 39:58
Tuesday
HBBS
205x4
225x4x3
Bench
260x2x2
250x3x5
Pull-Ups
32 reps
4.18 miles in 39:58
Tuesday
HBBS
205x4
225x4x3
Bench
260x2x2
250x3x5
Pull-Ups
32 reps