1/13/21 - ME Swiss Bench, Landmine Rows, KB Presses
ME Upper Body today.
Swiss Bench - Worked up to 265 x 1; back-off sets of 175 x 3 x 8 superset with
Landmine Rows - 25 kg x 12, 40 x 12, 45 x 12
Floor Seated One-Arm KB OHP - 24 x 2 x (2, 3, 5) superset with
Landmine Rows - 45 kg x 3 x 12
This was a fun session. Good effort and a good pump.
1/12/21 - Air Bike Sprints
I had some work-related rage this morning so I took a half hour break to do some Air Bike sprints.
Five minute warm-up
Ten intervals of :12/:48 work/rest
Six minute cool-down
This was seven miles in 21 minutes. Definitely glad I did this workout. It calmed me down a bit.
1/11/21 - ME Squats and Reverse Lunges
ME Squats today.
Squats - Worked up to 335 x 1, 275 x 3 x 3 - Right knee came in a bit on the top set but it moved well. This was my first time doing classic low-bar squats in quite a while. The worst part was my shoulders and elbows trying to hold the bar in position. To be honest, it felt like shit. I need to toughen up. I was pretty much cooked after these sets.
Reverse Lunges - 48 kg KB x 3 x 10 (alternating 5/leg)
1/10/21 - DE Bench, Press, Chins
My buddy Bill came over this morning for some DE benching.
Swiss Bench with light bands - 145 x 5 x 5 - Kept it to ~1:15 but we had to change weights and didn’t always quite make it.
Overhead Press - 95, 115, 125, 135 all for 5 reps - These felt good.
Nunchuck Chins - BW x 3 x 5
Good little session on a Sunday morning.
1/8/21 - DE Box Squats, Sumo Pulls, and KB Work
DE Lower Body today.
SSB Box Squats (16.75”) with Average Bands - 140 x 5 x 5 - one set every 1:50
Sumo Pulls - 225 x 12 x 1 - one set every :20 - These were slow AF. Legs felt tired from yesterday’s cardio.
Double KB Cleans - 40s x 5 x 3 - Third set here.
Two-Handed Swings - 40 x 5 x 10 - EMOM
Good little session all things considered. I had to get blood drawn this morning so I did this fasted.
1/7/21 - AM Cardio - Biking and Rowing
Hit up some morning cardio today.
30 minutes on the Air Bike - 10.4 miles
2,000m row - 7:37.2 - 1:54.3/500m
I haven’t done steady state cardio in a long time but everything felt good.
1/6/21 - ME Incline Bench and Rows
ME Upper Body today.
Incline Bench - 235 x 1, one of the slowest reps ever - 185 x 5, 175 x 5, 165 x 5
Barbell Rows - 70 kg x 6, 90 x 4 x 6
Nothing too special but I got some work in. The highlight was Arvid helping me the whole time.
1/4/21 - ME Cambered Bar GMs, Front Squats, and Sandbag Fun
ME Lower Body today:
Cambered Bar Good Mornings with 65 lbs of chains from pin 9 - 225 x 3
Front Squats - 185 x 3 x 5
150-lb sandbag shoulders - one each shoulder EMOM for five minutes - 10 total reps
Great session, although I thought I would be able to move more weight on the good mornings. Oh well.
1/3/21 - DE Bench, KB Push Press, and Chins
DE Upper Body on a nice Sunday morning.
Swiss Bench with light bands - 135 x 5 x 5 - EMOM
One-Arm KB Push Press - 24 x 5/5, 28 x 5/5, 32 x 5/5, 36 x 5/5 superset with
Chins - sets of 3 done with nunchucks and various grips on the bar
KB Rope Upright Rows - 24 x 3 x 10 superset with
More chins, sets of 3
Good session all around. I liked the one-arm KB push presses.
1/2/21 - Valley Forge Family Hike
Hiked the big outer loop with Cali and Arvid this morning. High of 50 with sunshine today made for a very pleasant time. Lots of people on the trail. ~8.3 miles. Good times.
1/1/21 - DE Box Squats, Trap Bar DL, and Screwing Around
DE Lower Body on this Friday New Year’s Day.
SSB Box Squats (16.75”) with average bands - 130 x 5 x 5 - one set every 1:50
Trap Bar Deadlifts with 65 lbs of chains - 275 x 15 x 1 - one set every :25
One-Arm KB Rack Carries in basement - 36 kg x 4/arm - walked forwards and backwards
Get-ups to kneeling position - 24, 32, 32
Good session this morning.
12/30/20 - ME Pin Press, Rows, and KB Presses
ME Upper Body on a fine Wednesday morning:
Pin Press (Hole 17) - 275 x 1 - I’m pretty happy with this. Definitely the most weight I’ve benched at this bodyweight.
Landmine Rows - 90 x 4 x 12 superset with
Seated (on floor) One-Arm KB Press - 18 x 6, 22 x 3 x 6
Good little session. I didn’t feel super strong starting out but things went well. Arvid kept me company the whole time.
12/29/20 - Valley Forge Hike
I’m thoroughly enjoying being off this week. Arvid and I headed out to Valley Forge and were on the trail just before sunrise. We hiked five miles in just over 1:20:00 which is a pretty solid pace. Arvid is a little trooper.
12/28/20 - ME Block Pulls, Sumos, and KB Reverse Lunges
ME Lower Body today. This didn’t go as planned but whatever. I still got to lift and move.
3” Block Pulls - 405 x 1 - I failed 430 largely because I pussed out. If I had kept pulling, I could have finished the lift.
Sumo Deadlifts - 225, 250, 275 x 5 each set - No issues with the groin makes me happy.
KB Reverse Lunges - 36, 40, 44, 48 x 10 each set
Still grateful for my body.
12/27/20 - DE Bench, Inclines, and Rows
DE Upper Body today:
Swiss Bench (wide grip) with light bands - 125 x 5 x 5 (EMOM)
Swiss Bar Incline - 125 x 4 x 8 superset with
KB One-Arm Rows - 44 x 8, 36 x 3 x 8
Swiss Bar Curls - 65 x 3 x 10
Good little session on a Sunday morning.
12/26/20 - Valley Forge Hike
Cali, Arvid, and I hiked 8.13 miles in ~2:28 today. Temps were in the teens with a cold wind when we started, but we pushed through and had a beautiful hike in some winter sunshine. This was a blast.
12/25/20 - DE Box Squats, Swings, and Rack Holds
I was kind of slow getting going this morning, but everything felt good once I started.
SSB Box Squats (16.75”) with light and mini bands - 130 x 5 x 5 - one set every 2 minutes
One-Handed KB Swings - 44 x 10 x 5 - one set every 30 seconds - alternated hands each set
One-Arm KB Rack Holds - 44 x 3/arm - :20/:15 work/rest switching hands every set
Really fun session. I didn’t deadlift because I plan on doing ME deadlifts on Monday.
12/24/20 - Green Lane Park Family Hike
Family hike at Green Lane Park today. We hiked the orange trail and around the small lake. This was 3.3 miles in beautiful winter weather.
12/23/20 - ME Overhead Press and Bodyweight Work
I haven’t overhead pressed in a while so I was looking forward to this session.
ME Upper Body:
OHP - 140 x 2, 150 x 2, 135 x 3 x 3 - This all felt great.
TRX Inverted Rows - BW x 4 x 7 superset with
Dips - BW x 4 x 6
Great session in the garage. Being on leave makes everything easier.
12/22/20 - Green Lane Park Hike
I’m off for the holidays so I took Arvid out to Green Lane Park for a hike on the blue trail. This was a slog through some very snowy and slushy terrain. The good news is I managed to not fall on my ass going down some of the steep hills with Arvid pulling me. We went 3.69 miles in almost two hours. It was so going but tons of fun.
