Don't Call it a Comeback 2.0

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newguy
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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Feb 06, 2020 4:10 am

Tue 02/04/20

AM
Warm up
Way of Energy - wu chi 5:00, holding balloon 4:00, wu chi 5:00
meditate 8:00

PM
back series
DB warm up
DB Clean and Press 35s x 5, 5, 5
16kg goblet squat 5,5,5
Dynamic strength
Pacing 45:00 with 20lb back pack
(13,000 steps)

kind of a bullshit workout. I didn't really have a plan and just wanted to move a little.
------

Wed 02/05/2020

AM
slept in

PM
warm up
16kg 1 arm long cycle switch on the minute 10:00 on/1:00 off
12kg 1 arm half snatch switch on the minute 4:00 on
Dynamic Strength
Pacing 50:00 (40:00 with 5s, 10:00 then 9:00 on 1:00 off, 10:00 with lunges, squats, kicks, etc.)
12,000 steps

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Feb 07, 2020 4:12 am

Thu 02/06/2020

AM
warm up
Way of Energy wu chi 5:00, holding the balloon 7:00

PM
warm up
DB clean and press 35s x 5, 5; 40s x 5, 5
Goblet Squat 16kg x 5, 5, 5, 5
Dynamic Strength
Pacing 45:00 (35 with 20lb back pack, 10 minutes just pacing)
15,000 steps

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Feb 11, 2020 5:57 pm

Friday 02/07/2020
AM
warm up
Way of Energy wu chi 5:00, holding balloon 4:00, wu chi 5:00

10,000 steps.
------
Saturday 02/08/2020
AM
warm up
Way of energy wu chi 5:00, holding balloon 6:00, wu chi 5:00

12,000 steps
--
Sunday 02/09/2020
AM
warm up
way of energy wu chi 5:00, holding ballon 6:00, wu chi 5:00
jog/walk 65 minutes
14,000 steps
--
Monday 02/10/2020
AM
warm up
way of energy wu chi 5:00, holding balloon 6:00, wu chi 5:00
PM
16kg 1 arm long cycle switch on the minute 10:00 on/1:00 off, 4:00 on 1:00 off
12 kg 1 arm half snatch switch on the minute 2:00
HH pacing with 5s 25:00
12,000 steps

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Feb 14, 2020 11:03 pm

Tue 02/11/2020

Dumbbell Clean and Press - worked up to some singles with the 65s
Goblet Squat - sets of 5 with the 24kg
Dynamic Strength Series
----

Wed 02/12/2020
Run/walk 24:00 (great run...short walking breaks but pushed my pace.)
Dynamic Strength Series plus pushups
---

Thu 02/13/2020
16kg 1 arm long cycle switch on the minute 12:00
12kg - snatches, swings, etc. just to put in time
Dynamic Strength Series plus lunges, squats, kicks.
----

I don't know what happened. I was getting up early, doing the Way of Energy work, etc. and suddenly it was like a switch turned off. I just cannot get up right now early enough. (4:30 AM).

Same with pacing in the PM. I'm not feeling it. So I've been doing the dynamic strength series along with either pushups and squats or lunges and squats.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Feb 16, 2020 11:38 pm

Fri 02/14/2020
off
---------

Sat 02/15/2020
AM
Way of Energy Wu Chi 5:00
Meditate 20 minutes

20kg KB 1 arm long cycle switch on the minute 2:00 on/1:00 off x 3
24kg - clean and press 3r/3l, goblet squat 3 - x 12:00
16 kg 10 swing r, 5 goblet squats, 10 swing l, 5 goblet squats x 4
Dynamic Strength series
---

Sun 02/16/2020
AM
Way of Energy wu chi x 6:00
Meditate 15:00

push ups - 5 sets of 10
walk/run 10k - 80 minutes

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newguy
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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Feb 20, 2020 4:25 am

Mon 02/17/2020

20kg 1 arm long cycle switch on the minute 2:00 on 1:00 off x 3
16 kg 1 arm half snatch switch on the minute 4:00

---------------
Tue 02/18/2020
16kg 1 arm long cycle switch on the minute 6:00 on/1:00 off x 2
12 kg 1 arm half snatch switch on the minute 6:00 on
---

Wed 02/19/2020
at gym
treadmill - run 4:00 walk 1:00 x 5
10 minutes on elliptical
machine work - leg press, lat pull down, incline chest press, row

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Feb 23, 2020 9:59 pm

Thu 02/20/2020
AM
30 minute HH pacing (3s)

PM
20kg 1 arm long cycle switch on the minute 2:00 on/1:00 off x 4
12 kg 1 arm half snatch 4:00 on/1:00 off x 2
---

Fri 02/21/2020
AM
35 minute HH pacing (3s)

PM
at gym - treadmill, abs
-----

Sat 02/22/2020
AM
45 minute HH pacing (3s)
12kg long cycle switch on the minute 10:00, 6:00, 6:00 (a minute between sets)
----------------------

Sun 02/23/2020
AM
60 minutes HH pacing (3s and 4s)
DB clean and press singles with 50s (21 singles)
24kg goblet squats 5 sets of 3
24kg two hand swings - 2 sets of 10
abs

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Feb 25, 2020 5:19 am

Mon 02/24/2020

AM
45 minutes HH pacing (3s and 4s)

PM
20kg 1 arm clean and jerk switch on the minute 2:00 on/1:00 off x 3; 2:00 break, 2:00 on/1:00 off x 2
12kg 1 arm half snatch switch on the minute 4:00 on/1:00 off x 2
16 kg 1 arm long cycle switch on the minute 2:00 minutes
(20 total)
ab work

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Feb 26, 2020 5:11 am

Tue 02/25/2020

AM
45 minutes HH pacing (3s and 4s)

PM
24 kg two hand swings 10 on the minute x 5
16kg snatch :30 on/:30 off x 4 rounds (1 round is right 30, rest 30, left 30, rest 30)
24kg two hand swings 10 on the minute x 2
16kg 1 hand swing 10 on the minute x 4 (alternate left and right)

later PM
circuit - 10 pushups, rest :30, 12 hindu squats rest :30 x 4 rounds (about :30 on /:30 off)
---
Just mixing it up. Trying some circuit work, a bit more HIIT style....maybe HIIT light. I was definitely panting and sweating.

Officially down 20 pounds since the start of the year (1/6/2020 is when I started).

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riotboo
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Re: Don't Call it a Comeback 2.0

Post by riotboo » Wed Feb 26, 2020 2:22 pm

good job on the weight loss.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Feb 28, 2020 5:17 am

riotboo wrote:
Wed Feb 26, 2020 2:22 pm
good job on the weight loss.
Thank you very much.

I've got several more lbs to go.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Feb 28, 2020 5:20 am

Wed 2/26/20

AM
45:00 HH pacing with 3's and 4s

PM
Rounds - 5 push ups, 10 squats. Repeat for 15 minutes, rest as needed.
------

Thu 2/26/20

AM
45:00 HH pacing with 3s and 4s
-------------------------
Friend in town so last night just a quick workout. Lost track of how many rounds. It was not a lot. I got winded surprisingly fast. Between rounds I was doing light kicks and shadowboxing.

Tonight just took a break.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Mar 04, 2020 5:43 pm

Fri 2/28/20
AM
45:00 HH pacing with 3s and 4s
-----
Sat 2/29/20
AM 70:00 HH pacing with 3s, 4s, 5s
DB clean and press 50s x 2 - 14 sets 20 minutes
Double KB front squat -16kg 5 sets of 3
-----
Sun 3/1/20
at gym
bench press sets of 5 - work up to 185
some back work
incline bp
bb squat
curls
light db shoulder sequence
abs
-----
Mon 3/2/20
AM
50:00 HH pacing 3s and 4s
----
Tue 3/3/20
AM
50:00 HH pacing 4s, 3s, 5s
-----
Wed 3/4/20
AM
50:00 HH pacing 4s and some 5s

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Mar 07, 2020 10:12 pm

Thu 3/5/20

AM
50:00 HH pacing 4s and 5s

PM
DB clean and press work up to singles with 60s
Double KB front squat 16s x 4 sets of 5

some light shadow boxing after dinner
-----
Fri 3/6/20
off
---------

Sat 3/7/20
AM
HH pacing with 4s and 5s and 3s - 60:00
Double 24kg Clean and press 1,2,3 x 3
Double 24kg front squat 3 singles
double 16kg clean x 5/squat x 5, press x 5 - 3 sets
Dynamic tension routine

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Mar 10, 2020 3:08 am

Sun 3/8/2020
Jog (with some walk) 40:00

---
Mon 3/9/2020
AM
HH pacing 60:00 4s and 5s

PM
DB clean and press 65s x 10 singles
Double KB front squat 24s x 5 singles
Double KB Clean and Press 16s x 10/ BW squat x 10 - 3 sets
Circuit work with the 16 (more goblet squats, clean, squat press, switch, 2 cleans, 2 squats, 2 press, switch, etc.)

Later PM
Dynamic Tension routine.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Mar 11, 2020 3:30 am

Tue 3/10/2020

AM
HH Pacing 60:00 4s and 5s

PM
16kg 1 arm long cycle switch on the minute 4:00 on/1:00 off x 3
24kg 2 hand swings 10 on the minute x 5
12kg 1 arm half snatch switch on the minute x 2:00
abs

later PM
dynamic tension routine
-----
Tired today working out, but feeling fairly awake and energetic right now.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Mar 12, 2020 3:26 am

Wed 03/11/2020

AM
HH Pacing 60:00 4s and 5s

PM
Jog 28:00
abs

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Mar 13, 2020 2:57 am

Thu 03/12/2020

AM
HH pacing 60:00 with 5s and 4s

PM
16kg 1 arm clean and jerk, switch on the minute 4:00 on/1:00 off x 3:
12kg half snatch, switch on the minute 4:00 on/1:00 off x 2
abs

later
alternate push up/squat ladders 2,3,5 (2 pushups, 2 squats, 3 pushups, 3 squats, etc.) x 3
(didn't have much time and was tired. Just did something to do it.)

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Mar 15, 2020 4:54 am

Fri 3/13/2020
OFF
---

Sat 03/14/2020

16kg 1 arm clean and jerk switch on the minute 4:00 on/1:00 off x 4
24kg two hand swings - 5 sets of 10 swings
12kg 1 arm half snatch switch on the minute x 6:00
abs

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Re: Don't Call it a Comeback 2.0

Post by newguy » Mon Mar 16, 2020 2:58 am

Sun 03/15/2020

AM
HH pacing 60:00 with 4s, 5s, 6s

24kg swing x 10, hindu squat x 10, pushup x 5 - 7 rounds
shadow box, BW squat x 10, pushup x 5 - 4 rounds
abs

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Mar 18, 2020 3:42 am

Mon 03/16/2020

PM
70 pushups
70 bw squats
(alternated sets of whatever)

dynamic tension series
----

Tue 03/17/2020
AM
HH pacing 65:00 (5's and 6s)

PM
12kg half snatch switch on the minute 6:00/1:00 off x 2
BW squats with band pull aparts - 10, 5, 5

Dynamic Tension series
-----

It's been a stressful several days. I tweaked my back with my Sunday workout. I think the combo of two days of swings (which I haven't been doing) plus integrating them into circuits with BW squats might have been too aggressive. So Monday I took it easier and today I took it easy. Back is feeling a lot tonight.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Mar 19, 2020 3:13 am

Wed 03/18/2020

AM
HH pacing 65:00 (5s, 6s, 4s)

PM
16kg 1 arm clean and jerk switch on the minute 4:00 on/1:00 off x 3
12kg 1 arm half snatch switch on the minute 4:00 on

Dynamic tension series.
-----
Back is better but not pushing it. Really tired today.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Mar 25, 2020 12:04 am

I took Friday 3/20 off, but other than that I've been doing something every day. Just haven't logged it.

I'm not going to try and back track.
---
Tue 3/24
16kg 1 arm long cycle switch on the minute 4:00 on/1:00 off x 5
12kg 1 arm half snatch switch on the minute x 4:00
(24 minutes total)

This evening I will do my dynamic tension series.
During the day I've been working in push ups. Just little sets of 5 here and there. I'm not planning on recording these.
Starting tomorrow I'm going to get back up and start doing my early AM pacing again. I took a week off from it. Mostly needed a mental break.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Mar 26, 2020 12:14 am

Wed 3/25/2020

AM
HH pacing 60:00 with 4s and 5s

PM
DB clean and press 50s (1,2,3) x 4
16kg goblet squats 3 sets of 4
12kg half snatch switch on the minute 8:00
--
Decent little workout. During the day I continued doing sets of push ups. I've added a little set of hindu squats after.

Tonight I'll do my dynamic tension series.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Mar 27, 2020 2:11 am

Thu 3/26/2020

16kg 1 arm long cycle switch on the minute 4:00 on/1:00 off x 6
12kg 1 arm half snatch switch on the minute 6:00
(30)

Dynamic Tension series

Did push ups and hindu squats throughout the day.

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