4/1/20, 60 minute walk with C. Twenty pound backpack.
4/2/20
10 minutes rowing: 2 min easy, 1 min hard, 1 min easy, 30 hard, 30 easy, etc...for 10 mins
6 rounds 4 reps of Mr. Spectacular with 25lb dbs
4 rounds 5 reps lunges with 25lb dbs
started late, so didn't finish.
BP 10 minutes post workout 119/70, pulse 84, weight 255ish, time to get serious about eating right and not binging at night.
Thursday, April 2, 2020
Tuesday, March 31, 2020
Workout 3/31/20
Did 5/3/1 on Saturday 3/28/20, Week 1, Day 3
Press: 5@100, 5@115, 10@130
DL: 5@185, 5@210, 10@240
Didn't do any WOD stuff, drank bourbon Friday night. Drank more Saturday night, so Sunday was a complete waste.
Monday, went for a 30 minute walk with W.
Today, 3/31/20, did a corps strength type workout. 15 minutes of short sprint, followed by easy jog, repeat, then 12 minutes of 3x10 GS @35, 3x10 KBS @55, 3x10 DBMP @25, 3x10 BBRow @95, short rest between each set. Definitely should push weight piece higher.
BP 121/74, HR 91 within 10 minutes. I think this will have the same BP effect as 5/3/1 with HIT lifting after, but this should has more of a focus on cardio and less on strength. Plan is to do this for at least 6 weeks (mid-May), then evaluate whether to continue or move into a more balanced tactical barbell type split of 2 days lifting, 2 days HIT, 2 days LSD...
weight around 255 after horrible weekend of drinking and eating.
Press: 5@100, 5@115, 10@130
DL: 5@185, 5@210, 10@240
Didn't do any WOD stuff, drank bourbon Friday night. Drank more Saturday night, so Sunday was a complete waste.
Monday, went for a 30 minute walk with W.
Today, 3/31/20, did a corps strength type workout. 15 minutes of short sprint, followed by easy jog, repeat, then 12 minutes of 3x10 GS @35, 3x10 KBS @55, 3x10 DBMP @25, 3x10 BBRow @95, short rest between each set. Definitely should push weight piece higher.
BP 121/74, HR 91 within 10 minutes. I think this will have the same BP effect as 5/3/1 with HIT lifting after, but this should has more of a focus on cardio and less on strength. Plan is to do this for at least 6 weeks (mid-May), then evaluate whether to continue or move into a more balanced tactical barbell type split of 2 days lifting, 2 days HIT, 2 days LSD...
weight around 255 after horrible weekend of drinking and eating.
Thursday, March 26, 2020
3/26/20 Workout; Coronavirus lockdown continues
5/3/1 Week 1, Day 2
Bench Press: 5@135, 5@150, 10@170
Pullups 3x3
Circuit style workout: 3 rounds: 13:32
Hang Power Clean 5@95
Goblet Squat 10@55
Overhead Press 10@95
RDL (OH grip) 10@95
BB Row 10@95
BP within 10 minutes of workout: 121/67 pulse 99
BP 20 minutes following workout 99/63 pulse 93
Weight around 255 today.
Bench Press: 5@135, 5@150, 10@170
Pullups 3x3
Circuit style workout: 3 rounds: 13:32
Hang Power Clean 5@95
Goblet Squat 10@55
Overhead Press 10@95
RDL (OH grip) 10@95
BB Row 10@95
BP within 10 minutes of workout: 121/67 pulse 99
BP 20 minutes following workout 99/63 pulse 93
Weight around 255 today.
Wednesday, March 25, 2020
3/25/20 Workout -- Intervals
Was planning to do LSD, maffetone style, but time was an issue, so I did 3x4 minute intervals 4x4 style.
warm up for 8 minutes
4 minutes run, getting HR to roughly 160
3 minute walk/jog
Repeat for 3 total intervals.
BP roughly 15 mins after: 115/79 pulse still at 90. Resting pulse rate earlier was sub 60.
Weight around 257, give or take a pound.
warm up for 8 minutes
4 minutes run, getting HR to roughly 160
3 minute walk/jog
Repeat for 3 total intervals.
BP roughly 15 mins after: 115/79 pulse still at 90. Resting pulse rate earlier was sub 60.
Weight around 257, give or take a pound.
Tuesday, March 24, 2020
3/24/20 Workout
5/3/1 Week 1, day 1
Front Squat: 5@45, 5@65, 5@95, 5@120, 5@130, 10@155
Assistance: 3x10, sixty seconds between sets, complete all sets for each exercise before moving on.
SLRDL @ 55lb
DB Military Press @35lb db
DB Row @ 75lb db
10:30 seconds. Plan to add pushups, pullups, and lunges as conditioning/stamina improves.
Weight ~258
BP immediate after: 129/76 pulse 101
BP 10 minutes after: 119/73 pulse 93....
Front Squat: 5@45, 5@65, 5@95, 5@120, 5@130, 10@155
Assistance: 3x10, sixty seconds between sets, complete all sets for each exercise before moving on.
SLRDL @ 55lb
DB Military Press @35lb db
DB Row @ 75lb db
10:30 seconds. Plan to add pushups, pullups, and lunges as conditioning/stamina improves.
Weight ~258
BP immediate after: 129/76 pulse 101
BP 10 minutes after: 119/73 pulse 93....
Monday, March 2, 2020
3/2/20 Workout
Regular Pullups 1,2,1 reps
Chinups 1,2,1 reps
Close grip/neutral grip 1,2,1 reps
regular pullups 1,2,1 reps
Dips 4x5 reps
Regular Pushups 2,4,2 reps
close grip/diamond pushups 2,4,2 reps
hindu pushups 2,4,2 reps
wide grip pushups 2,4,2 reps
Front Squat 3x5 @ 150lbs
Deadlift 3 x 5 @ 225
Using tactical barbell fighter template for front squat and deadlift. Pullups/dips/pushups from navy seal book by mark delisle.
Weekly template:
Day 1: Strength
Day 2: Intervals/HIIT/Metcon type work
Day 3: Easy endurance work.
Day 4: Strength
Day 5: Intervals/HIIT/Metcon type work
Day 6: Easy endurance work
Day 7: Rest
Days 2 & 5 will incorporate lots of running, burpees, and KB Swings.
Goals, maintain/add strength, focus on conditioning.
Weight 259, which makes pullups and dips very heavy.
Chinups 1,2,1 reps
Close grip/neutral grip 1,2,1 reps
regular pullups 1,2,1 reps
Dips 4x5 reps
Regular Pushups 2,4,2 reps
close grip/diamond pushups 2,4,2 reps
hindu pushups 2,4,2 reps
wide grip pushups 2,4,2 reps
Front Squat 3x5 @ 150lbs
Deadlift 3 x 5 @ 225
Using tactical barbell fighter template for front squat and deadlift. Pullups/dips/pushups from navy seal book by mark delisle.
Weekly template:
Day 1: Strength
Day 2: Intervals/HIIT/Metcon type work
Day 3: Easy endurance work.
Day 4: Strength
Day 5: Intervals/HIIT/Metcon type work
Day 6: Easy endurance work
Day 7: Rest
Days 2 & 5 will incorporate lots of running, burpees, and KB Swings.
Goals, maintain/add strength, focus on conditioning.
Weight 259, which makes pullups and dips very heavy.
Thursday, February 27, 2020
2/27/20 Workout
Took yesterday off except for a 2.5 mile walk, had a neck issue that could be from dentist Monday, Monday's workout, both, or something else entirely. Back at it today.
Weight 258lbs
Added in sweet potato and white potato to diet. Emerging research suggests that low-carb/keto/carnivore diets improve metabolic markers rapidly, but, the diets of those that live long and prosper (I am not a Star Trek fan), all eat high levels of vegetables and lower levels of protein. On top of that, Jaminet in Perfect Health Diet also mentions the potential longevity effects by reduced protein..so, that is where I am headed.
Anyway, today's (2/27/20) workout:
5X HPC @115lb, 30 second plank, 10 RT w/20 lb medicine ball, rest 60 seconds, then 2 rounds of HPC @ 135lb, 30 second plan, 10 RT w/20 lb medicine ball (no rest between HPC, Plank and RT).
10 Front Squats @ 95lbs, rest 60 seconds, three rounds. Weight was easy, but cardio sucks.
10 SLRDL w/55lb KB (each leg), rest 60 seconds, three rounds.
10 Bench Press @135lbs, rest 60 seconds, three rounds. Weight got heavy on last set.
10 DB Rows @ 75lbs (each side), rest 60 seconds, three rounds.
7 x Military Press @ 95 lbs....very weak, ended workout here.
Total time under 20 minutes. BP was 112/72 pulse 110 within 5 minutes of completing workout. BP roughly 20 minutes now sitting at 120/71, pulse 95.
This style of workout does wonders for my blood pressure. In addition, recent blog post by Andrew Read about functional hypertrophy and the aging athlete (https://www.readpt.com/functional-hypertrophy-and-the-ageing-athlete/) would suggest his clients have gotten off BP medications by following good diet, maffetone cardio 3x week and this type of weight workout 3x a week.
Also, John Berardi's site, Precision Nutrition, put out an article years ago detailing the success of a program with this type of workout dropping blood pressure numbers considerably, without any focus on diet. So, since my BP is high and I don't want to keep taking losartin potassium, this is my focus. Here is the Berardi site article: https://www.precisionnutrition.com/weights-for-hbp
Maffetone cardio tomorrow for at least 30 minutes, perhaps more depending on mood and weather.
Weight 258lbs
Added in sweet potato and white potato to diet. Emerging research suggests that low-carb/keto/carnivore diets improve metabolic markers rapidly, but, the diets of those that live long and prosper (I am not a Star Trek fan), all eat high levels of vegetables and lower levels of protein. On top of that, Jaminet in Perfect Health Diet also mentions the potential longevity effects by reduced protein..so, that is where I am headed.
Anyway, today's (2/27/20) workout:
5X HPC @115lb, 30 second plank, 10 RT w/20 lb medicine ball, rest 60 seconds, then 2 rounds of HPC @ 135lb, 30 second plan, 10 RT w/20 lb medicine ball (no rest between HPC, Plank and RT).
10 Front Squats @ 95lbs, rest 60 seconds, three rounds. Weight was easy, but cardio sucks.
10 SLRDL w/55lb KB (each leg), rest 60 seconds, three rounds.
10 Bench Press @135lbs, rest 60 seconds, three rounds. Weight got heavy on last set.
10 DB Rows @ 75lbs (each side), rest 60 seconds, three rounds.
7 x Military Press @ 95 lbs....very weak, ended workout here.
Total time under 20 minutes. BP was 112/72 pulse 110 within 5 minutes of completing workout. BP roughly 20 minutes now sitting at 120/71, pulse 95.
This style of workout does wonders for my blood pressure. In addition, recent blog post by Andrew Read about functional hypertrophy and the aging athlete (https://www.readpt.com/functional-hypertrophy-and-the-ageing-athlete/) would suggest his clients have gotten off BP medications by following good diet, maffetone cardio 3x week and this type of weight workout 3x a week.
Also, John Berardi's site, Precision Nutrition, put out an article years ago detailing the success of a program with this type of workout dropping blood pressure numbers considerably, without any focus on diet. So, since my BP is high and I don't want to keep taking losartin potassium, this is my focus. Here is the Berardi site article: https://www.precisionnutrition.com/weights-for-hbp
Maffetone cardio tomorrow for at least 30 minutes, perhaps more depending on mood and weather.
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