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 » Fri Jun 21, 2019 4:05 am

Thu 6/20/19

AM
Pushups 10 (10)
Hindu Squats 10 (10)
Meditation 8:00 (8 Minute Meditation Week 3 Day 4)
--
PM
Jog/Walk - 20:00
(Home to bike trail, normal walking breaks)

Steps 10,000
---

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Jun 22, 2019 7:03 pm

Fri 6/21/19

AM
Pushups 25 (10, 10, 5)
Hindu Squats 15 (15)
Meditation 8:00 (8 Minute Meditation Week 3 Day 5)

Steps - NO (under 10,000)
-----
Sat 6/22/19

AM
Meditation 8:00 (8 Minute Meditation Week 3 Day 6)
HH Walk with 5's - 25:00, regular walk 30:00
Jog/walk 50:00
post jog yoga - 20:00
pushups - 15 (15)
hindu squats - 15 (15)

Steps currently 11,000
(Jog/walk included)
---
Friday was a shit show, but a good kind. Ended up going out and never got any real walking in.
Today has been busy. Got up early. Walked. Drank some coffee. Did a Jog/walk. Jogging is getting better. Slow as a turtle, but I can feel the legs and knees getting stronger. I'm starting to transition to just jogging (slowly) my regular route with my regular 100 step breaks.

Going to relax. Probably take a longer walk later in the day/evening.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Mon Jun 24, 2019 3:46 am

Sun 6/23/19

AM
Gym
Alternating DB curl to press - 30's x 20 (10 each arm) - 4 sets
DB power curl and press 40s x 5 - 6 sets
DB Curl to press 20s x 12 - 5 sets
elliptical machine - 20 minutes

PM
(tired)
30 minute walk
pushups 10 (5, 5)
Hindu squats 10 (10)
Meditation 8:00 (just focused on breath)

Steps - 10,000
(Walk included)
--

Today turned into one of those completely unexpected days. Had no idea I would be out and end up at the gym. Got home late and really tired. Still managed to get in my personal program minimum. Which was the whole idea. I wanted to pick something(s) that I knew I could do any day if I just tried.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Jun 25, 2019 3:01 am

Mon 6/24/19

AM
Pushups 20 (10,10)
Hindu Squats 20 (20)
Meditation 8:00 (8 Minute Meditation Week 4 Day 1 - aware of thoughts)

PM
16kg long cycle switch on the minute 2:00 on/1:00 off x 3
DB curl to press 25s x 10 - 3 sets

Steps - 11,500
---

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Jun 26, 2019 2:00 am

Tue 6/25/19

AM
Pushups 21 (20, 1)
Hindu Squats 21 (21)
Meditation 8:00 (8 minute meditation Week 4, Day 2, aware of thoughts)

PM
Jog 35 minutes

Steps 11,500
Went out and ended up with 14,000
----
Jog was an official jog. Super slow. But still. Only taking my 100 step walking breaks at my normal spots. Legs are getting back under me.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Jun 27, 2019 3:01 am

Wed 6/26/19

AM
Pushups 22 (10, 10, 2)
Hindu Squats 22 (22)
Meditation 8:00 (8 Minute Meditation Week 4, Day 3, aware of thoughts)

PM
Jog/Walk 1:00 jog/4:00 walk x 14
DB alternating curl to press 25s x 60 reps

Steps 13,500
(walk/jog included in step count)
---

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Jul 02, 2019 4:21 pm

Super busy the past few days...here is what I've been doing....
--
Thu 6/27/19
KB Work - 16 kg Long Cycle switch on the minute 2:00 on/1:00 off x 3
Double DB Curl to press - 25s x 3 sets of 10
--
Fri 6/28/19
Gym
Treadmill - 20 minutes (jog 3:00 walk 2:00 x 4)
Curl to Press variations 30 minutes
---
Sat 6/29
off
---
Sun 6/30
20 minute jog (jog 3:00 walk 2:00 x 4)
KB Double Clean and press 16s x 3 sets of 3
DB alternating curl to press 25s x 3 sets of 30
---
Mon 7/1
1 arm long cycle switch on the minute 16kg 2:00 on 1:00 off x 5
12kg half snatch switch on the minute x 4 minutes
Double DB curl to press 25s 2 sets of 15
--
Tue 7/2
20 minute jog, jog 10, walk one, jog 10 (ends up being 22 minutes......)
Double KB clean and press 16s x 5 sets of 3
KB half snatch - 12kg x 6:00
---

I've dropped the AM pushups and squats. I'm not sure the daily dose of them were giving me what I needed. Shoulder was sore and never stopped being sore. Same with the left knee.....I don't know. Whatever.

I dropped the 10,000 steps as well. It's hot as hell here and trying to get in 10,000 meant pacing the house which is getting boring or going out and sweating my ass off. Which would probably be a good thing.

For the summer I'm going to focus on jogging, KBs, curl to presses, and yoga. Just mixing it up and having some fun.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Jul 04, 2019 9:58 pm

Wed 7/3/19
1 arm long cycle 16kg switch on the minute 4:00 on 2:00 off x 2; 2:00 on 1:00 off x 2
------
Thu 7/4/19
Double DB power curl to press - worked up in sets 3 sets of 3 to 50s, 50s x 4 sets
KB half snatch 12kg switch on the minute - 4:00 on 1:00 off x 3

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Jul 06, 2019 9:37 pm

Fri 7/5
Off
---
Sat 7/6
Jog - home to bridge, normal 50 step breaks
slow - but a proper jog...not a walk/jog, and the legs felt good.

Back was sore and stiff yesterday. Might have overdid it by going M, T, W with KB work. Probably best to do every other day or at least no more than two in a row for now.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Jul 07, 2019 9:16 pm

Sun 7/7
Double DB power curl to press 50s x (1,2,3) 5 sets
KB half snatch 12kg switch on the minute 4:00 on/1:00 off x 3
KB 1 arm clean and jerk 16kg switch on the minute 2:00 on /1:00 off x 1
Yoga - YRG opening + get hot (sun salutations)

Too hot in the garage......fizzled out.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Jul 14, 2019 4:11 am

Mon 7/8
20 minute jog
KB 1/2 Snatch 12 kg - 4:00 on/1:00 off x 3
Shadow boxing 15:00
---
Tue 7/9
25 minute jog
KB 1 arm clean and jerk 16kg switch on the minute 4:00 on/1:00 x 2, break, 4:00 x 1
--
Wed 7/10
Jog, home to bridge, normal breaks
Shadow box 25 minutes
--
Thu 7/11
off
--
Fri 7/12
Gym
Tread mill 3:00 jog/2:00 walk x 6
DB work (power curl to press, alternating curl to press) x 30
Elliptical 30 minutes
Light double curl to press
--
Sat 7/13
1 arm KG clean and press 16kg switch on the minute 4:00 on/1:00 off x 3, 2:00 on /1:00 off x 2
1 arm snatch 12 kg - 10 on the minute x 4 minutes

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Re: Don't Call it a Comeback 2.0

Post by newguy » Mon Jul 15, 2019 4:25 am

Sun 7/14
Rounds........
Two hand swing 16kg x 10
Jump rope double skip 40 turn
shadow box (various combo combinations)
YRG ignition/open hips back squat sequence...
35:00
---
Was supposed to run but it just didn't work out. Decided to try an "old school" (for me) combo workout. Idea was to just break a sweat, get some cardio spread across muscle groups, etc.

Loved it. I think I need to do this more. Throw in club bells. Do some DB work too. A few BW movement (sun salutations)... Just a random sort day now and then where the only idea is to spend a long time (longer than 35:00) moving.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Mon Jul 15, 2019 7:14 pm

Mon 7/15
Jog river path - home to 1st rest station, normal breaks - 50 minutes
--

I'm back baby. Still slower than slow. But this was my first goal. To get back to jogging to the rest station and back with my normal breaks. And today it was more often than not slow by choice. Consciously keeping the pace slow, taking deep breaths, etc.

The challenge now is to not push it too hard too soon. I've gotten back to this injury free, free of any soreness, etc. Keep the pace slow, space the run days, use KBs and what not to keep the endurance and strength up and just easy, easy jogging.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Jul 16, 2019 7:32 pm

Tue 7/16

Jog/walk river path - home to 1st rest station.
Double DB curl to press 30s - several sets of five
---
Was going to do KBs today but my lady friend wanted to go on a jog. So we walked/jogged with my path. Really hot and my legs were tired from yesterday.

Finished with DB curl to press.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Jul 18, 2019 9:59 pm

Wed 7/17
OFF
----
Thu 7/18
KB 1 arm clean and jerk 20kg switch on the minute 2:00/2:00 off x 3
KB 1 arm half snatch 12 kg switching on the minute 6:00 on/1:00 x 2
DB alternating curl to press 30s x 12 - 4 sets

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Jul 20, 2019 7:41 pm

Fri 7/19
Circuits
10 two hand swings 24 kg
5 push ups (perfect push up handles)
5 goblet squats 16 kg
jump rope 30-50 turns
x 30 minutes
BW
YRG based squat sequence + balance + 3 BW squats
x 15 minutes
----
Sat 7/20
KB 1 arm clean and jerk 20kg switch on the minute 2:00 on/2:00 off x 4
KB 1 arm half snatch 12 kg switch on the minute 8:00 on, 1:00 off, 4:00 on.
--
Endurance felt good but picked up a second job and worked really late last night. Not used to standing on my feet for long shifts. Who knew standing could hurt so much........

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Re: Don't Call it a Comeback 2.0

Post by Mickey O'neil » Mon Jul 22, 2019 3:33 pm

Looks good! I like that circuit! That YRG based squat sequenc + balance + 3 BW squats looks very interesting. Can you go into a little detail on it?

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Re: Don't Call it a Comeback 2.0

Post by newguy » Mon Jul 22, 2019 6:52 pm

Sun 7/21
Off
--
Mon 7/22
KB 1 arm clean and press 16 kg switch on the minute 10:00
(super busy today. all I really had time for was a quick session before getting on with the day.)
--

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Re: Don't Call it a Comeback 2.0

Post by newguy » Mon Jul 22, 2019 7:03 pm

Mickey O'neil wrote:
Mon Jul 22, 2019 3:33 pm
Looks good! I like that circuit! That YRG based squat sequenc + balance + 3 BW squats looks very interesting. Can you go into a little detail on it?
What is up Mick! How is the knee healing?

This is my sequence -

Mountain
hip hinge to bent leg bar back, push hips back and really try to stretch ass and hamstrings, straighten
diamond cutter
mountain
forward bend - while holding ankles bend and straighten knees a few times
diamond cutter
mountain
bent leg bar back - while in bar back bend and straighten knees a few times working into a straight leg bar back
diamond cutter
mountain
drop to catcher
from catcher drop hips into deep squat (depending on how loose I am this can take a few "bounces" of the hips.)
lift hips and reach forward, stretching the back
drop hips again trying to go deeper
thunderbolt - hold at parallel for a beat, drop while in thunderbolt, rise again and hold at parallel
straighten legs while dropping into forward bend
diamond cutter
mountain
(This is essentially the opening routine from the book)
Then one leg balance knee to chest - from knee to chest while on one leg extend the leg back and bend forward, standing three legged dog, fingertips lightly on ground, then straighten back up and bring knee to chest (sort of like a one leg deadlift with the knee ending at the chest.) repeat twice (three total.)
Mountain
Do the same with the other leg
Mountain.
Three deep, slow and smooth squats
---
I keep everything smooth and meditative during this. I try to really put my mind into the movements. If I am doing the sequence back to back to back (repeating for X time) then I will usually add some light twists and hip circles between the sequence.

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Re: Don't Call it a Comeback 2.0

Post by Mickey O'neil » Mon Jul 22, 2019 8:59 pm

That looks really good! The knee is progressing very nicely. I went on a hike yesterday with no pain. I get stitches out tomorrow and then I'll be good for riding and training again. I actually might try this routine tonight. Will probably use a TRX with the squats just to be safe.

Thanks!

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Re: Don't Call it a Comeback 2.0

Post by newguy » Mon Jul 22, 2019 10:43 pm

Mickey O'neil wrote:
Mon Jul 22, 2019 8:59 pm
That looks really good! The knee is progressing very nicely. I went on a hike yesterday with no pain. I get stitches out tomorrow and then I'll be good for riding and training again. I actually might try this routine tonight. Will probably use a TRX with the squats just to be safe.

Thanks!
That's good regarding the knee.

I read an article (I don't remember where) regarding that circuit. The basic idea was 10 swings, 5 pushups, 5 squats, and that if you went through it 20 times you would end up with 200 swings, 100 push ups, and 100 squats, which is not a bad session at all. And since it was spread out you would not be as fatigued.

I added the rope skipping, and went for minutes rather than rounds. When I do it again, I am going to switch it up. Drop the rope skip. Do circuits for rounds. Then do rope skipping and then squat circuit.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Jul 24, 2019 4:24 am

Tue 7/23
Gym
Treadmill 30 minutes
3:00 run/2:00 walk
cycled between 5.1, 5.3, and 5.,
Elliptical 35 minutes

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Jul 24, 2019 6:22 pm

Wed 7/24
KB 1 arm clean and press 20kg switch on the minute 2:00 on/2:00 off x 5
KB 1 arm half snatch 12kg switch on the minute 10:00

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Jul 26, 2019 10:16 pm

Thu 7/25
Lot's of yard work
2 hand swings, 24 KB, 10 on the minute - 10:00
---
Fri 7/26
Jog/walk - home to bridge, normal breaks, added accelerations during long stretch

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Jul 27, 2019 6:21 pm

Sat July 27
KB 1 arm clean and press 24kg x (2,3,5 per arm) x 2; (1,2,3) x1
each ladder followed by set of goblet squats
2 hand swing 24 kg 10 on the minute x 4:00
--
Just a quick workout. Feeling a bit bored with the endurance work so I switched it up a bit today. I need to rebuild some strength anyways.

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