It’s called we do a little training
Moderator: Chebass88
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
2/17/23 - Friday
25 min Airdyne. Avg 140BPM. Ran through 5-10-15 second sprints every 30-45 seconds with varying paces in between. Avg HR 140, Peak 155.
2/19/23 - Saturday
LBBS
285x5x4 - Still snappy all @5-6
Bench
260x2x6
Ran out of time yesterday. Just a very busy Sunday with church, took 4yo to Monster Jam, MIL's house for birthday party thing (turned 35 on Saturday). Going to see if I can get the assistance done during the day and still get a run tonight.
Turning 35 down ~30lbs from where I was when I started this log at 30. Strength is down from lifetime highs, but my cardio is as good as it's ever been when I wasn't playing 20 rugby matches a year. I also look much better not fat. Clothes fit better, face looks like a face. I can work the strength back up. Overall, gonna get a season or two of rugby, then decide if I want to chase more PRs or shift to something else (BJJ?).
25 min Airdyne. Avg 140BPM. Ran through 5-10-15 second sprints every 30-45 seconds with varying paces in between. Avg HR 140, Peak 155.
2/19/23 - Saturday
LBBS
285x5x4 - Still snappy all @5-6
Bench
260x2x6
Ran out of time yesterday. Just a very busy Sunday with church, took 4yo to Monster Jam, MIL's house for birthday party thing (turned 35 on Saturday). Going to see if I can get the assistance done during the day and still get a run tonight.
Turning 35 down ~30lbs from where I was when I started this log at 30. Strength is down from lifetime highs, but my cardio is as good as it's ever been when I wasn't playing 20 rugby matches a year. I also look much better not fat. Clothes fit better, face looks like a face. I can work the strength back up. Overall, gonna get a season or two of rugby, then decide if I want to chase more PRs or shift to something else (BJJ?).
- DCR
- Registered User
- Posts: 3410
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: It’s called we do a little training
Happy birthday and congrats on the long term weight loss. Seeing dudes on here whose training I respect, having success with weight control, has made it a lot easier to work on better habits / choices the past few weeks.
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Thanks man.
I think a lot of us started on a similar spot because of the forum's origin, and have come around (some of us more slowly than others) to putting bodyfat management in its proper place.
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
2/20/23 - Monday
Run
3.95mi in 34:55. 8:50/mi avg pace.
Run
3.95mi in 34:55. 8:50/mi avg pace.
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Worked out on 2/22. Bench volume and accessories. Lousy workout. Woke up next morning sick and was sick for 5 days.
Worked out again Monday 2/27
Bench
275x1x2
245x3x4
Press
95x5
105x5
115x5
125x5
135x5
Tuesday 2/28
Chins
27 reps, mixed in burpees and box jumps
Airdyne Tabata - woof
28 reps
Airdyne - woof
Thursday 3/2
LBBS
295x5x4
Bench
230x5x5@5-6
RDL
275x6x3
Airdyne Tabata x1 Better than last time. I paced
Worked out again Monday 2/27
Bench
275x1x2
245x3x4
Press
95x5
105x5
115x5
125x5
135x5
Tuesday 2/28
Chins
27 reps, mixed in burpees and box jumps
Airdyne Tabata - woof
28 reps
Airdyne - woof
Thursday 3/2
LBBS
295x5x4
Bench
230x5x5@5-6
RDL
275x6x3
Airdyne Tabata x1 Better than last time. I paced
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Sunday 3/5
Run 4 miles. 38:00. Haven't run for close to two weeks. Sucks to suck.
3/6 Monday
Morning
Bench
200 for 60 reps. 8,7,8,7,8,6,6,5,5
LTE
85x12, 6,6,6,6,6
Going to get the rest of the lifting and bike sprints between this afternoon and evening.
Noontime
Deadlift
485x2
445x3x3
DB Reverse Lunges
35x8x3
Pullups
26 reps
Airdyne Tabata x1
Notes: BW 214.6
Run 4 miles. 38:00. Haven't run for close to two weeks. Sucks to suck.
3/6 Monday
Morning
Bench
200 for 60 reps. 8,7,8,7,8,6,6,5,5
LTE
85x12, 6,6,6,6,6
Going to get the rest of the lifting and bike sprints between this afternoon and evening.
Noontime
Deadlift
485x2
445x3x3
DB Reverse Lunges
35x8x3
Pullups
26 reps
Airdyne Tabata x1
Notes: BW 214.6
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
3/8/23 - Wednesday
Run
4.52 miles in 41:28.
Run
4.52 miles in 41:28.
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
3/9/23 - Thursday
LBBS
315x4x5
RDL
315x5x3
Notes: It was getting late and I needed to be done so I just did the lower body work. Going to try to fit in bench, press and airdyne during the day today.
LBBS
315x4x5
RDL
315x5x3
Notes: It was getting late and I needed to be done so I just did the lower body work. Going to try to fit in bench, press and airdyne during the day today.
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
3/10/23 Friday
Bench
285x1
255x2x5
Press
115x5x5
Chins
28 in 8mins
Airdyne Tabata x1
3/12/24 - Sunday
Run - 5km in 25:40 - 8:17 avg pace
Bench
285x1
255x2x5
Press
115x5x5
Chins
28 in 8mins
Airdyne Tabata x1
3/12/24 - Sunday
Run - 5km in 25:40 - 8:17 avg pace
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
3/13/23 - Monday
Morning
Bench
235x5x5
Shoulder Circuit - Front/Side/Rear delt super set.
2x10 (10s for front, 7.5 for side, 5 for rear).
Pullups
BWx4x8
Notes: BW stagnant at 216
Pullups are getting a lot better in terms of form. Going to mix in some max rep sets to start improving that. The mini-sets have been good to help a bigger guy get chin/pull volume and I'm seeing improvement just by doing them consistently for several months now.
Looking to do deadlift volume and airdyne intervals after I get off of a work call (during which I type this message).
Morning
Bench
235x5x5
Shoulder Circuit - Front/Side/Rear delt super set.
2x10 (10s for front, 7.5 for side, 5 for rear).
Pullups
BWx4x8
Notes: BW stagnant at 216
Pullups are getting a lot better in terms of form. Going to mix in some max rep sets to start improving that. The mini-sets have been good to help a bigger guy get chin/pull volume and I'm seeing improvement just by doing them consistently for several months now.
Looking to do deadlift volume and airdyne intervals after I get off of a work call (during which I type this message).
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Light week turning into very light week.
3/15/23 - Wednesday
Chins
32 reps. 2,3,10,4,3,3,3,4
Had 1-2 more in the tank on the set of 10.
Airdyne
25 mins. 4 mins light jog pace, then 1 min faster. 5x
BW 213
3/15/23 - Wednesday
Chins
32 reps. 2,3,10,4,3,3,3,4
Had 1-2 more in the tank on the set of 10.
Airdyne
25 mins. 4 mins light jog pace, then 1 min faster. 5x
BW 213
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
3/17/23 - Friday
Bench
205 for 44 reps.
Shoulder Circuit
2x10
3/18/23 - Saturday
Run 3.6 miles in 36 mins. I walked maybe .75-1 mile of this.
3/20/23 - Monday
Morning
LBBS
315x4x3
RDL
275x6x3
Bench
225x5x2
225x4x3
Pullups
22 reps.
Afternoon
Sprint conditioning
Dynamic warmup.
4xShuttle A (100m alternating jog/sprint every 25m).
4x50m sprint, 50m jog
That's good enough for the first session. Next time I'll bring a stop watch. Maybe buy some cones and find a way to get consistent measurements for distance (vs using my stride). From there, run faster, run farther, rest less, profit.
Notes: Post weekend BW - 217. I never learn.
Last lift of the light week (my "week" is ~9 days on avg). Going to do another mini-block with bench, then bias press and eventually more push press. Next block continues right along. Gonna sub SGDL for RDL. Continuing squat load progression. Increasing weekly volume vs comparable weeks last cycle.
The other change is more sprint conditioning and speed work vs LISS running.
I got much slower
Will any of it come back?
Just one way to know
Bench
205 for 44 reps.
Shoulder Circuit
2x10
3/18/23 - Saturday
Run 3.6 miles in 36 mins. I walked maybe .75-1 mile of this.
3/20/23 - Monday
Morning
LBBS
315x4x3
RDL
275x6x3
Bench
225x5x2
225x4x3
Pullups
22 reps.
Afternoon
Sprint conditioning
Dynamic warmup.
4xShuttle A (100m alternating jog/sprint every 25m).
4x50m sprint, 50m jog
That's good enough for the first session. Next time I'll bring a stop watch. Maybe buy some cones and find a way to get consistent measurements for distance (vs using my stride). From there, run faster, run farther, rest less, profit.
Notes: Post weekend BW - 217. I never learn.
Last lift of the light week (my "week" is ~9 days on avg). Going to do another mini-block with bench, then bias press and eventually more push press. Next block continues right along. Gonna sub SGDL for RDL. Continuing squat load progression. Increasing weekly volume vs comparable weeks last cycle.
The other change is more sprint conditioning and speed work vs LISS running.
I got much slower
Will any of it come back?
Just one way to know
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
3/22/23 - Wednesday
Run 4.1 miles. 41 minutes. Stopped for ~2 minutes in there to stretch, drink water, stop sucking wind, etc. I messed up the pacing and essentially did it backwards. I think the sprint work the other day had me feeling fast and when I checked my distance, I realized I had done the first 1.4 miles at somewhere around a 7:25 pace. Then I suffered and was slow for the rest.
There's something to be said for the sprint work. To explain it through the filter of my grug brain, feels like my legs are freed up and I just naturally started taking longer, faster strides. The speed improvement is the whole idea behind interval work for runners. Maybe I'm getting something of a bro-hack effect after just only one session, but theoretically I should realize some gains on my distance running pace by incorporating the sprint work. A good thing now that the initial noob gains tapered down.
Run 4.1 miles. 41 minutes. Stopped for ~2 minutes in there to stretch, drink water, stop sucking wind, etc. I messed up the pacing and essentially did it backwards. I think the sprint work the other day had me feeling fast and when I checked my distance, I realized I had done the first 1.4 miles at somewhere around a 7:25 pace. Then I suffered and was slow for the rest.
There's something to be said for the sprint work. To explain it through the filter of my grug brain, feels like my legs are freed up and I just naturally started taking longer, faster strides. The speed improvement is the whole idea behind interval work for runners. Maybe I'm getting something of a bro-hack effect after just only one session, but theoretically I should realize some gains on my distance running pace by incorporating the sprint work. A good thing now that the initial noob gains tapered down.
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
3/23/23 - Thursday
Bench
200x8x4
200x6x4
LTE
85x10
85x6x4
3/24/23 - Friday
Morning
TBDLLH
395x6x2
395x5
395x4x2
Afternoon
Run
Dynamic Stretch Warmup
200m x 3 in 41, 41, 40
100x - aaaaand I pulled my hamstring.
Not too bad. Walked it off for a bit. Went home, rode airdyne for ten minutes for the benefit of the hamstring (I guess?), then:
Chins
BWx6x6
Bench
200x8x4
200x6x4
LTE
85x10
85x6x4
3/24/23 - Friday
Morning
TBDLLH
395x6x2
395x5
395x4x2
Afternoon
Run
Dynamic Stretch Warmup
200m x 3 in 41, 41, 40
100x - aaaaand I pulled my hamstring.
Not too bad. Walked it off for a bit. Went home, rode airdyne for ten minutes for the benefit of the hamstring (I guess?), then:
Chins
BWx6x6
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
3/26/23 - Sunday
Run
4.9 miles in 48:15. Took it really easy to spare the hamstring (which feels pretty good now).
Run
4.9 miles in 48:15. Took it really easy to spare the hamstring (which feels pretty good now).
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
3/28/23
LBBS
315x5x2@5-6
315x3x3@5ish
I'll add load next time.
This was all I had time for last night. Sick kiddos.
LBBS
315x5x2@5-6
315x3x3@5ish
I'll add load next time.
This was all I had time for last night. Sick kiddos.
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- Registered User
- Posts: 5072
- Joined: Mon Sep 25, 2017 12:54 pm
Re: It’s called we do a little training
That’s awesome the sprint work is making you faster! Sounds like it’s reprogramming your brain to move faster and more efficiently.
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Good thing for me that "faster" is relative.
I do *feel* faster. For my run the other night, I wanted an easy pace and had to really slow myself down to keep it around a 9min pace for the first half of the run (I'm on a hill so every loop run is mostly downhill on the way out and mostly uphill on the way back).
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- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
3/29/23 - Wednesday
Squeezed in a little more of what was supposed to be last night's workout. Only had half an hour so I went out to the garage and did
Pullups
BWx5x2
BWx4x5
Mixed in shadowboxing and air squats in between sets to keep the HR up.
Still gaining on these. Going to continue adding volume weekly though each cycle and every other workout mix in some amrap and longer sets. Eventually add some weight once reps are double digit.
Airdyne Tabata x1
Squeezed in a little more of what was supposed to be last night's workout. Only had half an hour so I went out to the garage and did
Pullups
BWx5x2
BWx4x5
Mixed in shadowboxing and air squats in between sets to keep the HR up.
Still gaining on these. Going to continue adding volume weekly though each cycle and every other workout mix in some amrap and longer sets. Eventually add some weight once reps are double digit.
Airdyne Tabata x1
-
- Edging Lord
- Posts: 3368
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
3/30/23 - Thursday
Run 4.5 miles
3/31/23 - Friday
Bench
230x5x5
Chins
BWx 4, 11, 5,5,5,5,5
Afternoon:
Run
200m (100x2 shuttle) x3
100mx3
@9-10 effort. 2 min rests. Adding more as I go along and splitting it into shorter distances w shorter rests. Eventually add box shuttles or multi direction stuff
4/2/23 - Sunday
30 mins Airdyne LISS
I’m sick of running in the cold at night. No more until next winter
Run 4.5 miles
3/31/23 - Friday
Bench
230x5x5
Chins
BWx 4, 11, 5,5,5,5,5
Afternoon:
Run
200m (100x2 shuttle) x3
100mx3
@9-10 effort. 2 min rests. Adding more as I go along and splitting it into shorter distances w shorter rests. Eventually add box shuttles or multi direction stuff
4/2/23 - Sunday
30 mins Airdyne LISS
I’m sick of running in the cold at night. No more until next winter