Don't Call it a Comeback 2.0

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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newguy
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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun May 31, 2020 12:10 am

Fri 5/29/2020
Off
------

Sat 5/30/2020

Barbell press 70 x 3 sets of 10
Behind the Neck Press - 55 x 4 sets of 6-8 (rebuilding the flexibility and groove)
Deadlift - 140 x 3 sets of 5
Barbell curl - 60 x 3 sets of 8
Reverse curl - 45 x 12, 10
Goblet Squat 16kg x 3 sets of 8

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Re: Don't Call it a Comeback 2.0

Post by newguy » Mon Jun 01, 2020 11:50 pm

Sun 5/31/2020

45:00 jog/walk
20:00 bike ride
----

Mon 6/1/2020

Double 16kg Clean and Press - (4, 6, 10), 3 sets of 10 (
Double 16kg Front Squat - 3 sets of 5
24kg 1 arm clean and jerk 2 sets of 7L, 7R (bell down between arms)
25 :00 bike ride

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Jun 03, 2020 2:10 am

Tue 6/2/2020

Jog with short walk breaks - 34:00

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Jun 04, 2020 12:42 am

Wed 6/3/2020

DB Clean and Press 50s x 2,3,5; 4 sets of 5; a few sets of clean press press x 3, a few triples, etc. Just getting a feel again.
Trap bar deadlift high handle 165 x 2, 3, 5; 170 x 3 sets of 5
DB Curl 30s x 12, 9, 9, 5 (35 reps)

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Jun 06, 2020 8:01 pm

Thu 6/4/2020
off

Fri 6/5/2020
off

Sat 6/62020
BB Press 75 * 4 sets of 10
Behind the Neck Press - 55 * 4 sets of 8
Deadlift - 145 * 5 sets of 3
BB Curl 65 * 3 sets of 8
Reverse Curl 45 * 13, 10, 7
Goblet squat 16kg * 12, 8
Double KB Front Squat 16s * 5, 12s * 5, 6

Arms were tired from curls. Realized my goal of doing higher rep goblet squats is at odds with earlier arm work. Decided to switch them with double front squats and move them (goblets) to my double kb clean and press day. That will give me a bit of indirect bicep work that day.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Jun 07, 2020 8:17 pm

Sun 6/7/2020

Jog/walk 5.17 miles, 1:04:37, 12:29/mi

carrying my phone with me now when I run. Recording using Strava. The woman is now running too. Going to increase each weekend run by a mile each weekend for the next 6 weeks and top out at a 10 mile jog/walk.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Mon Jun 08, 2020 8:35 pm

Mon 6/8/2020

Double KB clean and press 16s x (2,3,5), 24s x (2,3,5), 16s x 10, 10, (4,6,10)
Goblet Squat 16 x 12, 11, 7, 7
1 arm clean and jerk 24kg x 10r, 10l
Bike ride 11.06 miles, 52:23, 12.7mph

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Jun 10, 2020 12:06 am

Tue 6/9/2020

Walk/Jog - 42:03, 3.01 miles, 13:56/mile.

Easy walk with some jogging mixed in. Legs are tired.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Jun 11, 2020 4:58 pm

Wed 6/10/2020

DB Clean and Press 45s * (2,3,5); 50s * (2,3,5); 55s * (2,3,5), (1,2,3)
Trap Bar Deadlift 165 * (2,3,5); 175 * 5, 5, 5
DB Curl 20s * 12, 10, 4 sets of 5

Thu 6/11/2020
Jog/Walk 3.49 miles, 44:25, 12:43/mi

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Jun 13, 2020 9:01 pm

Fri 6/12/2020
off

Sat 6/13/2020
Barbell Press - 80 x 4 sets of 10
Behind the Neck Press 60 x 2 sets of 9
Deadlift 150 x (2,3,5), 5, 5, 5
Barbell Curl 70 x 3 sets of 8
Reverse Curl 50 x 2 sets of 8
Double KB Front Squats - 12s x 4 sets of 8

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Jun 14, 2020 6:34 pm

Sun 6/14/2020

Jog/walk - 6.38 miles, 1:16:57, 12:04/mi

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Jun 16, 2020 2:52 am

Mon 6/15/2020

Double KB clean and press 16s x (2,3,5); 24s x (2,3,5), (1,2,3)
Goblet Squat 20kg x 4 sets of 5
Bike ride - 11.73 miles, 55:14, 12.7 mi/h

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Jun 17, 2020 12:09 am

Tue 6/16/2020

Jog/walk - 3.5 miles, 41:50, 11:56/mi

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Jun 17, 2020 7:14 pm

Wed 6/17/2020

DB Clean and Press 45s x 5; 50s x 5; 55s x 6, (2, 3, 5)
Trap Bar Deadlift - 165 x 3, 3, 3; 180 x 5, 5, 5
1 Arm DB Row 30 x 11/11; 11/11
DB Curl 25s x 10, 10

Bike Ride - 11.41 mi, 54:44, 12.5 mph

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Jun 18, 2020 7:04 pm

Thu 6/18/2020

Jog - 2.82 mi, 33:02, 11:42/mile

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Jun 20, 2020 8:15 pm

Fri 6/19/2020
off

Sat 6/20/2020
BB Press - 80 x 4 sets of 10,
Deadlift 155 x 2, 3, 5; 3 sets of 5
BB curl 72.5 x 8, 8, 8
Double KB Front Squat 16s x 3 sets of 5
---
Needed to cut down time so I dropped the behind the neck press and reverse curl today. Might just leave them out for good. Slowing down the poundage increase on the curls starting with this workout.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Jun 21, 2020 6:16 pm

Sun 6/21/2020

Jog/walk - 7.24 miles, 1:32:21, 12:45 min/mil

Good jog. Even though it was a bit slower than last week, it was an overall better run. I took my set 50 step walking breaks at my normal markers. Was able to finish the run strong. Legs not as tired now as they were last week.
Last edited by newguy on Thu Jun 25, 2020 3:31 am, edited 3 times in total.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Mon Jun 22, 2020 10:13 pm

Mon 6/22/2020

Double KB clean and press - 16s x 2,3,5; 24s x (2,3,5), (1,2,3), 3
Goblet squat 20kg x 5, 5; 24kg x 4 sets of 5
---

Complete meh workout. I pulled my trap. My back is feeling wonky. I wasted way too much time and mental effort trying to get the most god awful purchase I ever made, the flipping PDA griffin harness, working. Eff you PDA. You were overpriced and full of shit. And the griffin harness is the height of the bullshit. I thought maybe it was just me, I wasn't smart enough back then to make it work. But no. It's not just me. It's a stupid stupid piece of shit equipment and the only thing that kept me from throwing it in the dumpster is that my back was tweaked and I didn't feel like walking that far. And plus before I throw it away I want to piss on it.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Jun 25, 2020 3:37 am

Tue 6/23/2020

Bike Ride 13.47 miles, 1:06:50, 12.1 mph
mph is off because I stopped to talk for a minute or two and forgot to pause.
10,000+ steps

Wed 6/24/2020
Jog 3.5 miles, 40:40, 11:37 minute/mile
10,000+ steps
--
Looking at the past weeks I realized my daily activity level has dropped. I've gotten lax with morning walks, strolling at lunch, etc. So I am actively working on getting back to moving, but also trying not to re-aggravate some foot issues that slowed me down in the first place. I will be walking more, looking to get in both some routine morning and lunch walks, etc, as well as just general moving around during the day. I'm starting with 10,000 steps as the minimum marker and will inch that up as the weeks go by.

I also have stopped doing bw squats...push ups....some basic mobility work I'd been doing....wtf happened to me?

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Jul 15, 2020 10:20 pm

Not going to back log.... but I finally got my shit together, cleaned out my garage, and got my rack, barbell, etc. out of storage and set up my home gym.

Wed 7/15/2020

Warm up circuit - 16kg swings, pushup x 5, 16kg goblet squat x 5 - 4 times through
BB press -
warm up - 50 x 5, 60 x 5, 70 x 5 (cable rows between each set)
80 x 3, 90 x 3, 100 x 6 (face pulls b/t sets)
80 x 5, 5, 5 (band pull aparts b/t sets

Squat -
45 x 5, 55 x 5, 60 x 7 (push ups b/t sets)
SSB 60 x 5, 65 x 5, 70 x 5
SSB Good mornings - 60 x 10
Band Good mornings - purple and black x 25

DB Row - 30 x 10/10; x 20/20 (move up to 35 next time)

Incline sit ups/planks

1 arm l/c 16kg x 1:00/1:00
---
A few notes:

* Those are pounds for the squat...not kilos. Determined to start from the bottom of the barrel and just slowly work my way back up. I will not rush the process. This is my third time squatting since getting the gym set up so I have a long ways to go.
* I purchased a SSB from titan. It is the best purchase I have made in a long time. I can't believe I waited this long. A safety squat bar is an amazing bar and a beautiful thing.
* I am going to be serious about training my lower back and my abs. Good mornings on squat day, straight leg deadlifts on deadlift day. Abs as many times a week as I can.
* I am working on doing more work during my workout. I've upped my warm up to make it more work. I'm doing things between sets. I'm finishing the workout with some conditioning, even if it is just a couple of minutes of KB work. This is my second week working out like this.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Jul 19, 2020 11:08 pm

Thu 7/16/2020
Run/jog - 2.13 miles, 23:08, 10:52 min/mil

Fri 7/17/2020

Warm up circuit - 16kg snatch 10/10, BW squat 10 - x 4

Bench
WU - 70 x 5, 80 x 5, 90 x 5 (blast strap rows between sets)
100 x 5, 115 x 5, 130 x 8 (cable rows between sets)
100 x 5, 5, 5

Deadlift
135 x 1, 2, 3
140 x 3, 160 x 3, 180 x 5

Straight Leg Deadlift 46 x 20

Curl 77 x 8, 8, 8

workout got interrupted in the middle with some bullshit news, so I ended up just doing straight sets.

Sat 7/18/2020
off, but had a heavy moving, lifting day at work

Sun 7/19/2020
bike ride - 16.85 miles, 1:26:53, 11.6 MPH
hot, wind in my face the whole way it felt like.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Jul 22, 2020 1:22 am

Mon 7/20/2020
25lb back pack walk - 1.77 miles, 33:56, 19:08 mil/min
abs - floor leg lifts

Tue 7/21/2020

20kg swings x 10, push ups x 5, 20kg goblet squats x 3 - 5 circuits
Press
45 x 5, 55 x 5, 65 x 5
85 x 5, 95 x 3, 105 x 8
95 x 5, 5, 5
(band pull aparts between most sets

Squat
50 x 5, 55 x 5, 65 x 10

SSB
80 x 5,
85 x 5, 5, 5, 5

SSB Good mornings 65 x 10

DB Row 35 x 10/10, 12/12, 10/10
(band good mornings between sets

Abs - incline situps, incline leg knee raises

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Jul 23, 2020 1:25 am

Wed 7/22/2020

Run, 2.01 mile, 21:32, 10:41 min/mile

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Jul 25, 2020 11:50 pm

Thu 7/23/2020
off

Fri 7/24/2020
off (although I did go to the beach and ended up carrying a god awful heavy cooler down a massive flight of stairs and like a quarter of a mile over the sand. And then slightly less heavy said cooler back. Legs and traps are sore.)

Sat 7/25/2020

Warm up
20kg swing x 10, pushup x 7, 20kg goblet squat x 4 - 5 times through

Bench press
55 x 5; 70 x 5, 85 x 5 (band rows between sets)
105 x 5, 120 x 5, 135 x 9 (band rows between sets)
145 x 5, 135 x 5, x 5 (BW squats and BW good mornings between sets)

Deadlift
135 x 5, 150 x 5, 170 x 5, 190 x 7 (pushups between the first 2 sets, then forgot.)
150 x 5, 5, 5
Straight leg deadlift - 47 x 20
Ab work - kneeling band crunches, twisting deadlifts, leg lifts, side bends, leg lifts

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Jul 26, 2020 7:34 pm

Sun 7/26/2020

2.5 mile jog, 28:51, 11:30 min/mile
really hot. Dead legs. Zero pop. I tried to do a bit of speeding up, especially at the end, but legs were heavy.

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