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Forums › Training Journals Post your training journals here if you like. › Don’t Call it a Comeback 2.0
Thu 5/20/2021
Warm up – swings, then goblet squats between warm up sets of press
Press
Warm up
50 x 5
60 x 5
70 x 5
85 x 5
Work sets
100 x 5
110 x 3
125 x 5
Rotate lat pull down (underhand) with press
Lat pull down – 110 x 5 sets of 8
Press – 100 x 4 sets of 5
DB Curl 25s x 3 sets of 10, alt DB curls 8/8
Leg lifts (incline 1) – 10, 10, 10, 5
—
Tired. Calories, weight, and waist are all down. I can feel it in my energy levels. Yesterday I put in an 18,000 + step day. My legs aren’t used to that.
Sun 5/23/2021
Warm up – swings, push ups, goblet squats
Trap bar deadlift
Warm up (push ups between sets)
135 x 5
145 x 3
160 x 2
Work sets
185 x 5
210 x 3
235 x 5
DB Row 50 x 5/5; 18/18
Goblet squats (push up between sets)
16kg x 8, 8, 8
Back extensions x 8, 8, 8 (planks between sets)
DB press – 30s x 10, 10
Alt DB curl – 30s x 10/10
Mon 5/24/2021
Warm up – kb swings, goblet squats, band pull aparts between setting up and warm up sets.
Bench Press
Warm up
55 x 3, 75 x 3, 100 x 3, 120 x
Work sets
145 x 5, 165 x 5, 190 x 5
Rotate lat pull downs and bench press
Lat pull down 120 x 9, 9, 8, 8
Bench Press 165 x 5, 5, 5, 5
Leg lifts incline 1 – 10, 10, 10, 10 rotated with
Founders 1 – 3 sets
DB Curls 30s x 8, 7
—
Good workout. Felt a bit more energy.
Tue 5/25/2021
Conditioning –
some kb work (1 arm long cycle, switching on the minute. 16kg x 2:00 on / 1:00 off x 2)
airdyne – 25 minutes with several harder pushes
—
Wed 5/26/2021
Conditioning
some kb work – swings on the minute, several sets of 10 with the 16 and then the 20
airdyne – three 5:00 minute block with kb goblet squats and push ups between
—-
Thu 5/27/2021
Warm up
press 65 x 10, 75 x 10, 85 x 10 with goblet squats between
Squat
Warm up
85 x 3, 110 x 3, 140 x 1
Work sets
165 x 5, 190 x 5, 215 x 8
DB row 50 x 5/5, 20/20
Goblet squat rotated with KB swing
16 kg squat x 3 sets of 10
20 kg swing x 3 sets of 10
Back extensions rotated with planks
10, 8, 10
plank between each set
Haven’t been walking. And I’ve been eating like a college kid.
Sat 5/29/2021
Warm up – swings and goblet squats while setting up
Press
Warm up
45 x 5, 60 x 5, 75 x 6 – swings and goblet between sets
Work sets
90 x 5, 105 x 5, 115 x 8
Rotate lat pull down (underhand) with press
Lat pull down – 110 x 8, 8, 10, 10
Press 95 x 5, 5, 5, 5
Rotate tri extensions and db hammer curls
tri extension – 30 x 10, 10, 35 x 10
db hammer – 30s x 10, 10, 10
Leg lifts inc 1 – 10, 10, 10, 5, 5
founders 1 between sets
—
feeling good. Couple of good night’s sleep. Plus I’ve been eating more than I had been so the calorie surplus is helping with the energy. After this weekend I’ll be tightening things back up.
Sun 5/30/2021
1 arm long cycle switch on the minute 16kg 2:00 on/1:00 off x 2; break, one more 2:00 set (6 minutes total)
Airdyne 30 minutes – pushing my base up. I’ve moved from 2.5 – 3. to 3 to 3.5
Yoga
—
I’m on day 3 or 4 of integrating yoga back in. I’m either doing it after I train or later in the evening. The first few days were rough. Things loosened up a bit today. I’m doing my variation on the YRG book 20 minute routine.
Mon 5/31/2021
General warm up
Press 45 x 10, 65 x 10, 85 x 10, 10 (swings between each set)
Trap Bar Deadlift
Warm up
135 x 3, 155 x 2
Work sets
165 x 5, 195 x 5, 220 x 7
Goblet squat – 16kg x 10, 10, 10, 5, 5,
DB Row – 50 x 5/5, 18/18
Back ext – hands behind head x 5, 5, 7
Planks – 4 sets
*****
Good workout.
Wed 6/2/2021
Warm up – KB snatches, goblet squats
Bench
Warm up
65 x 3, 90 x 3, 110 x 3, 135 x 3
Work sets
155 x 3, 180 x 3, 200 x 6
Lat pull down rotated with bench
Lat pull down 120 x 10, 10, 8, 8
Bench 185 x 5, 5, 5, 5
Curl 3 sets with 20s
Leg lifts (incline 1) 10, 10, 10, 5
—
Kind of shit day at work. Decided to just keep it basic. Focus on the main things. Just address the others.
Sat 6/5/2021
General Warm up
Press 70 x 8, 80 x 8, 90 x 8
Goblet squat triples 12kg to 24kg
Squat
Warm up sets
100 x 2, 125 x 2, 150 x 2
Work sets
175 x 3, 200 x 3, 225 x 7
DB row 50 x 5/5, 23/23
Swing
16kg x 3 of 10 on the minute
20kg x 3 of 10 on the minute
24kg x 1 of 10
back extension 8, 8, 8
ab wheel rollouts from standing – 5, 5, 5
Arm work
Tricep push downs, tricep decline db extensions, jm press – 3 sets of each
curl bar curl, fat grip db hammer curl, strict db curls – 3 sets of each
walk drive with 30 lb backpack – 10 minutes
—
Good workout. I’m going to start doing arms every weekend session. Sunz out gunz out.
Sun 6/6
Conditioning
Row 25:00 @ 2:25/500
Airdyne – 20:00 at “3”
***
Mon 6/7/2021
Warm up – very little
Press
55 x 5, 70 x 5, 80 x5
95 x 5, 110 x 5, 125 x 7
Rotate underhand lat pull down and press
Lat pull down – 110 x 10, 10, 9, 10
Press 110 x 5, 5, 5, 5
Leg lifts – incline 1 10, 10, 10, 10, 5
Foundation 1 between sets
**
Kept it basic. Tired and didn’t feel like dicking around so just did my press, figured why not do some lat pulls between sets, then did the abs while putting everything away.
Tue 6/8/2021
Rowing 20:00 @ sub 2:30
Airdyne 20:00 @ “3”
*****
Wed 6/9/2021
Warm up – not really
Press 45 x 10, 65 x 10, 75 x 10, 85 x 10
Trap Bar Deadlift
135 x 5, 155 x 5
180 x 5, 205 x 5, 230 x 5
Goblet Squat 20kg x 5 of 5
DB Row 30 x 30/30, 10,10
Ab wheel rollouts – 6, 5, 5, 3
Back extensions – 10, 8 (+2.5), 8
****
Back has been a bit irritated. Lot’s of standing at work hasn’t helped. Press without the belt didn’t help. Doing more “yoga” and what not at night seems to be a problem too. I think the best thing for my back is lift with a belt, don’t do anything to “help” it, and walk a lot.
Tue 7/27/21
Warm up – swings and band pulls
Bench
75 x 5, 115 x 5 (swings between sets)
135 x 5, 160 x 5, 180 x 14
200 x 1, 225 x 1
Rotate lat pull down and bench press
Lat pull down 125 x 10, 10, 10, 10
Bench 160 x 5, 5, 5, 5
Tricep rope push downs – 40 x 10, 9/1, 7/3/2
Tricep DB extensions – 20s x 10, 10, 10
BB curl – 70 x 8, 8, 8
DB incline curl to hammer curl – 20s x 7/5, 6/3, 7/3
Core circuit
Leg lift x 10, ab wheel rollout x 3, kb side bend 20kg x 10/10 – 2 circuits
—
Had to take care of some personal things. Life happens. But I’ve been training consistently. Just got back from a week vacation on the east coast. Good times.
Thu 7/29/2021
Warm up 1 – BW squats, lunges, jumping jacks, light shadow boxing
Warm up 2 – swings
Squat
85 x 2, 110 x 3, 135 x 3 (swings between)
160 x 5, 185 x 5, 210 x 13
235 x 1
** hamstring felt sore on the 235. Rested for a few minutes and tested with some bw squats. Still sore so I decided to call it a day and just do some core work.
plate raise situps – 5 x 10, 10, 10
Back extension – 5 behind head 10, 8, bw 10
—
Working out a lot earlier than usual. I might have gone to aggressive on the warm up. Or too aggressive on the top set of squats. Either way, hamstring is feeling it right now.
Hindsight – working out earlier than normal. No reason to push a top set. Just get five solid reps and move on.
I see no air bike in your log these days. What’s up?
I’ve been regularly working it in. Just haven’t jumped on it since I started logging again.
Right now I’m about 2 to 1, rowing to bike. Nothing particularly plotted out or thought out. Just how it’s been going.
The other day I was did a 20 minute ride. Then followed up with five minute blocks with some walking between.
I put on the HR monitor and was pedaling at “3.” Before that would put my HR at 120 easily. Didn’t even budge it to 110. Ended up having to pedal at “4” to get up to the 125 -130 range.
Shit is working.
Sat 7/31/21
Walk up / run back – 10 minutes
Lunge sequence x 2
4 count burpees – 2 rounds
Circuit with 10lb vest – push ups, squats, ab wheel rollouts
Airdyne – 20 minutes @ 3.0 and heading into each 5 a 1 minute push at 3.5/4.0
—
Supposed to lift but out late last night. Not feeling it today. This ended up being a good session. I prayed for death during the burpees but there was no god listening.
Sun 8/1/2021
Warm up – KB swings
Incline press
45 x 5, 55 x 5, 70 x 5 (swings between each set)
80 x 5, 95 x 5, 110 x 10
Rotate cable row and incline press
Cable row – 120 x 4 sets of 10
Incline press 110 x 4 sets of 10
Tricep rope push down – 40 x 10, 10, 7/3/2
DB extensions 20s x 7, 7/2, 9
BB Curl 70 x 9, 9, 10
DB incline curl to standing DB curl – 20s x 6/5, 7/5, 6/6
Leg lift (1) 12, 12, 12
KB side bend 24 kg x 20/20
Sat 8/7/21
Walk up run backs
Lunges
Row – 30:00 @ 2:25/500
Ab work
—
Sun 8/8/2021
KB get ups
KB snatches
Lunges
Circuit – pushups,BW rows, BW squats, 1 leg reaches, ab wheel – 3 rounds
Walk up/run backs
—
Mon 8/9/2021 – off
—
Tue 8/10/2021
Driveway – walk up / run backs and some run up/run back/walks 10:00
Circuit – band pull ups, push ups, walking lunges, ab wheel – 4 rounds
Airdyne 5:00 – (40 sec rest, 20 sec sprint x 5)
—
Friend in town threw the rhythm off. So I’ve been throwing in these style workouts. I’ve got a lot of shit going on the next couple of weeks, then I’m flying to the east coast again.
Going to keep training like this until Labor Day weekend. Then I’ll reset and get myself back under the bar.
Wed 8/11/2021
KB swings on the minute – 8 sets of 10 (2 20kg, 3 24kg, 3 28kg)
Circuits with 15lb vest:
pushups – 35 total (10, 10, 8, 7)
BW rows – 35 total (10, 10, 8, 7) (well, with the vest. I don’t know what they’re called)
Squats 50 total (15, 15, 10, 10)
Ab wheel planks
Airdyne – 10:00, hard 20 second sprint at the start of each song
Thu 8/12/21 – off
Fri 8/13/21
Airdyne 1.5 mile (forgot to start watch)
jumping pull ups with hold (trying) and slower negative (trying) – 3 sets of 3
6 count burpees off of KBs – 3 sets of 10
BW Circuit pushups (8) rows (8) squats (10) leg lifts inc 2 (8) – 4 times
Airdyne – 1.5 miles
—
Sat 8/14/21
AM Session
Shadow box/burpees – 2 songs
Circuit x 2
pushups 8, 8
BW squats 8, 8
Band pull apart 10, 10
floor leg lift 10,10
Shadow box – rest of circuit song plus next song
Afternoon session
Band pullups – 4 sets of 1, 2 or 3 (didn’t write down what I did)
Running
jog up/run back x 3
Sprint up walk back x 3
Circuit x 4
pushups 10, 10, 10, 10
Lat pull down 130 x 10, 10, 125 x 10, 120 x 10
Step forward lunges – 5/5, 6/6, step back lunges 8/8, 10/10
Ab wheel – sets of 3 to 5
Airdyne 10:00
—
Continuing with these style of workouts. I’ll be out of town for a bit at the end of August. After labor day I’ll get back to some barbell training. Now though I’m more thinking that i want to incorporate it into these workouts.
Sun 8/22/2021
It’s been a, as expected, chaotic week.
Trained Mon and Tue.
Took of Wed, Thu, Fri.
Trained yesterday.
Trained today.
Training has been fairly much the same format – some form of “harder” cardio. A circuit. End with “harder cardio.”
Sat 8/21
KB Swings – 6 sets of 10, (3 with 20, 3 with 24)
Circuit – 5 times
Push ups (10)
lat pull downs (5)
Squats 10
Leg lifts (3) 5
KB Swings – 4 sets of 10 (24)
Airdyne 1.5 miles
***
Sun 8/23/2031
Running – run up walk back x 8
Circuit x 4
Push ups 10
BW rows (5-8)/Band pull aparts 10
Walking lunges 12
Running – run up walk back x 4
Airdyne 5:00 minutes
It’s been a bit of chaotic few weeks. Moved a child across country to college. Work (school) started up again with a vengance.
I’ve been training off an on when I can. Mostly doing BW circuits along with some kung foolery shit I’ve been incorporating.
Not backlogging but I’ll start with Sat since it’s indicative of what I’ve been doing.
Sat 9/4/21
Airdyne – hard 20 minutes
*****
Sun 9/5/21
Run up back
Pushup x 10
BW row x 10
Kicks x 20
6 rounds
KB swings 20kg x 10
BW squat jumps x 5
Push ups x 10
Band pull aparts x 10
kicks x 20
3 rounds
****
Mon 9/6
Warm up
Light movement
4 rounds of:
KB swing 20kg x 10, BW squat x 5, push ups x 10, band pull aparts x 10
SSB Squat
85 lbs 4 sets of 5
95 lbas 2 sets of 5
Between sets alternate pushups x 10, bw rows
(squat, push up, squat, bw row, squat, push up, etc. etc.)
While cooling down 5 kicks, 20 reps each.
****
Starting light. Back to barbell work after more than a month off. Plus SSB is not something I’ve been doing. I’ll add weight and sets naturally over the course of the next few weeks.
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