HSN:  30 mins @ 12 kg; 10 rpm

 12/30

Goblet SQ:  100 @ 16kg

Curls:  3x8 @ 16kg

Halos:  3x12 @ 16kg

 Warmup

HSN:  4x 10/10 @ 28kg

Trx pushup:  3x25

Chins:  3x4

Run:  4 miles, 10:10/mi

FSQ:  10x4 @ 2x24kg

Curls:  3x25

Band tri:  2x25 (heavier band)

Stretching

 Warmup

HSN:  10 mins @ 22kg; 12 rpm

Band push-ups:  3x10

Row: 3x8 @ 2x16kg

hold position for 5 secs

Run:  4 miles; 10:18/mi

Run:  1.5 miles,  08:19/mi

Stretching

 Warmup

Band curls:  3x25

Band tris:  2x50

SQ:  100 reps @ BW 

 Warmup

HSN:

4x 2 mins @ 28kg; 10 rpm

TRX push-ups:

3x12

Chins:

3x4

Dog walk:  1.5 miles

Ice skating with family.

 Warmup

HSN:

10 mins @ 22kg; 12 rpm

Band push-ups:

3x15

Rows:

3x12 @ 2x22kg

Run:

3 miles, 09:36/mi

 Back on the whole doing day and night shift.  Taking a toll with the adjustment period.

Warmup

SQ:

100 reps @ BW

Gada swing:  3x20 @ 30 lbs

Gada curl:  3x10 @ 30 lbs

Dog walk:  1 mile

 Legs are dead from FSQs yesterday.  I’m not surprised seeing as I took a week off and did double volume from what I normally do.  Oh well, definitely an eye opener to how week I’ve gotten.

Warmup

HSN:

3x 2 mins @ 28kg; 12 rpm

TRX push-up:

3x12

Chins:

3x4

Run:

3 miles, 10:20/mi 

Stretching

 Warmup

FSQ:  EMOM

10 mins 4 reps @ 2x24kg

Curls:

3x25

Band tris:

2x50

Walk:

1.5 miles

Stretching

Took the last week off while I was working in Germany.  12 hrs of flying this weekend has me gummed up, but up and at’em.

Warmup

HSN:  

8 mins @ 22kg; 12 rpm

Band push-ups:

3x12 

Rows:

3x12 @ 2x24kg

Run:

3 miles, 09:16 avg

Stretching and some chins while doing yard work

 Sleep has been trash this week due to meetings on the day gig and working the night gig.  On that note something simple and easy.  

Warmup

LCPP:  6 mins @ 28kg; 8 rpm

Stretching and mobility work.

Warmup

SQ:
50 @ bw
175 @ bw + 20 lbs

Curls:
3x25

Band Tri:
2x50

Stretching 

 Warmup

HSN:  4x 2 mins @ 28kg; 12 rpm

TRX push-ups:  3x12

Chins:  3x3

Run:  3 miles, 09:40/mi

 Warmup

HSN: 

10 mins @ 22kg; 10 rpm

Band push-ups: 3x15 

Row:  3x15 @ 2x22kg

Run:  3 miles, 09:23/mi

Stretching

 Knocked these out over the nightshift.

Curls:  3x25

Triceps:  3x25

KoT: (tib raise, calf raise, sissy squat)

3x25 

 Warmup

HSN:

4x 2 mins on/1 min off @ 28kg; 12 rpm

Band push-up:  3x15

Chins:  3x3

Run:  3 miles; 09:23/pace

 FSQ:

5x5 @ 2x24kg

Curls:  2x50

Band tris:  2x50

Shoulder rehab

Dog walk

 Monday:

SN: 

6 mins @ 24kg; 14 rpm

2 mins @ 24kg; 16 rpm

OAJ:

2x 12/12 @ 28kg

Band Push-ups: 3x15

Rows:  3x12

Run:  3 miles; 08:25/mi

4 hrs of sleep

Dog walk:  1.5 miles

Dig a trench for flowers

FSQ:  3x5 @ 2x24kg

Gada swings:  50 @ 30 lbs

Gada curls:  3x10 @ 30 lbs

Stretching

 Warmup

SN:  

12 mins @ 16kg; 18 rpm

OAJ:

2x 12/12 @ 28kg

Push-up:  3x25

Rows:  3x12 @ 2x24kg

Run:  3 miles, 09:00/mi

-KB FSQ:  5x5 @ 2x24kg

-Band curls and tris

-KB windmill:  3x5 @ 16kg

-Farmer walk:  approx 0.2 miles @ 2x24kg

-Dog walk

Actually feeling halfway decent

 Warmup

SN:

6 mins @ 24kg; 15 rpm

Push-up: 3x25

Row: 3x12 @ 2x24kg

Run:  3 miles, 08:45/mi

Stretching

 Warmup

LCPP: 

6 mins @ 24kg; 8 rpm

Dog walk 

Stretching and shoulder rehab

 Warmup

KB FSQ:  5x5 @ 2x22kg

Gada swings:

50 reps @ 30 lbs

Gada curls:

3x10

Dog walk 

 Warmup

SN:

4x 2 mins @ 24kg; 14 rpm

OAJ:

2x 10/10 @ 28kg

Dips:

3x3

Chins:

3x3

Shoulder is slowly coming around.

 Warmup

SN:

10 mins @ 22kg; 15 rpm

OAJ: 

2x 10/10 @ 28kg

Push-ups:  3x25

Row:  3x12 @ 2x24kg

Run:

2.5 miles, 8:45/mi 

 Warmup

LCPP:  6 min @ 22kg; 8 rpm

Curls:  2x50

Triceps: 2x50

Run: 2 miles; 09:15/mi

Knees over toes stuff 

 Warmup

SN:  

8 mins @ 22kg; 14 rpm

4 mins @ 22kg; 15 rpm

OAJ:

2x 10/10 @ 28kg

Push-up:  3x25

Row:  3x10 @ 2x24kg

Run:  3 miles; 08:55/mi

 Curls:  2x50

Triceps:  2x50

KB FSQ:  3x5 @ 2x22kg

Walk:  1 mile

KB windmill:  3x5 @ 16kg

 Warmup

SN:  10 mins @ 22kg; 15 rpm

OAJ:  10/10 @ 28kg

Push-up:  3x25 

Row:  3x10 @ 2x22kg

Run:  3 miles, 09:30/mi

Stretching

 Back home.

Raging headache upon waking.  Goody powders and Excedrin activate!

LCPP:  4 mins @ 22kg; 8 rpm

Stretching

Walking for trick-r-treating later.

 Treadmill run:  2 miles; 08:00/mi

Rehab work

 - Tdy recovery: (Every day)-

Cobra to down dog transitions:  5 reps

Slav squat hold:  2 mins

-Workout-

Run: 2 miles, 8:26/ mi

Stretching

- Tdy recovery: (Every day)-

Cobra to down dog transitions:  5 reps

Slav squat hold:  2 mins

-Workout-

Run: 2 miles, 8:35/ mi

Stretching

 KB Press:  3x10 @ 2x16kg

Swings:  100 reps @ 16kg

Dog walk:  1 mile

 Band curls:  3x25

Band tris:  2x50

KB FSQ: 5x5 @ 2x22kg

 Warmup

SN: 

8 mins @ 22kg; 13 rpm

4 mins @ 14kg; 20 rpm

Band chest press:  3x25

Trx Row:  3x12

Run:  3 miles; 10:20/mi

 Warmup

Curls:  3x25 (2u/2d pace)

Band tris:  2x40

Band SQ: 5x10

Stretching and shoulder rehab.

 HSN:  6 mins @ 22kg; 14 rpm

Push-ups:  3x25

Row:  3x10 @ 2x24kg

Stretching

 Press:

3x8 @ 2x16kg

25/25 @ 14kg

Walk:  1 mile w/pup

Run: 2.5 miles, 10:00/mi

Legs felt super heavy today.

 Warm up

Band biceps:  3x25

Band tris:  2x50

Band hip squat:  100 reps

Walk:  2 miles

Stretching 

 Warmup

SN:  4 mins @ 22kg; 14 rpm

Swing:  100 reps @ 28kg

Band chest press:  3x20

BW row:  3x12

Run:  3.75 mi, 09:12/mi

 Warmup

Curls:  2x50

Tris:  2x50

FSQ:  5x10

Walk:  1 mile w/ pup

 Warmup

SN:

6 mins @ 22kg; 15 rpm 

4mins @ 12kg; 20 rpm

Pushups:  3x25

Rows:  3x10 @ 2x24kg

Run: 2.7 miles, 09:38/mi

 Run/walk:  3 miles, 13:48/mi

Knees over toes work

KB Windmill 3x5 @ 8kg

Big three shoulder rehab.

Shoulder feeling better in the day to day.  

 Resting the arms today due to getting another cortisone shot, this time in the upper bicep tendon.  

Shoulder rehab

Band hip SQ:  100 reps

Stretching

 Warmup

SW+SN:  4 mins @ 22kg

SN:  4 mins @ 22kg; 14 rpm

Band chest press:  3x20

Rows:  3x20 @ 2x24kg

Run: 4 miles, 10:50/mi

 Warmup

Curls:  2x50

Tris: 2x50

Band SQ:  5x10 (band resistance at peak 135lbs)

Will keep this resistance level on SQ for a while.

 Warmup

SN:
6 mins @ 22kg; 15 rpm
4 mins @ 14kg; 20 rpm

Push-up:  3x25

Row:  3x20 @ 2x24kg

Run later when rain slacks.

 Ruck:  4.25 miles, 3.7 mph 

X3 press:  30 reps

Shoulder rehab

Stretching

Managed 4-5 hrs of sleep between 2 sessions today.  Not feeling terrible currently. Still figuring out how the scheduling will work with both jobs.

  Tomorrow will suck due to getting off and headed straight into drill.  

 2nd job started last night.  7p-7a Wed-Fri.  Got a 3 hr nap in and then…

Warmup

Curls:  2x50

Skullcrusher:  2x50

BW SQ:  100 reps

Walk:  1.70 miles

Stretching and hopefully another nap in between the day job.

 Warmup

SN: 6 mins @ 22kg; 15 rpm

Push-up:  3x25

Gorilla Row:  3x20 @ 2x24kg

Walk:  3.25 miles, 3.5 mph

 Warmup

Curls:  2x50

Banded tri:  2x50

Band FSQ:  3x10

Hack SQ:  20 reps

Measured the resistance on the FSQ and it measured to about 135 lbs fully extended.  Gonna slowly add reps.

 Warmup

SN/Swing:  
5x 10/10 @ 22kg

Pushup:
3x25

Gorilla Rows:
3x20 @ 2x24kg

Walk:
2 miles

Nursing a strained achilles so I no running for until it feels better.

 Early morning wake up and shoulder health session before a day of kid stuff: soccer game and birthday party.

Yoga:  mostly sun salutations

Clubs:  50 shield casts

KB Halos:  50 @ 12kg

Big 3 rehab

 Taking the time to let the tattoo heal so not much going on.  

X3 press:  50 reps

Ruck:  6 miles in 1:21 

 Had a half sleeve done on the left forearm so keeping it simple & recuperative.

Run:  3 miles, 08:46/mi

Stix play:  10-15 mins 

Stretching

 Warmup

Banded split squats:  3x10

Curls:  2x50 @ 10 lbs

Band tris:  2x50

Dog walks and work later

 Warmup

SN:  8 mins @ 22kg; 14 rpm

Push-ups:  3x20

Gorilla rows:  3x20

Run:  4 miles, 10:10 pace 

Stretching and cold shower

 Warmup

SN:  6 mins @ 16kg; 20rpm

Band chest press:  3x20

Band Row:  3x20

Gonna get a 4 miler in later after I get back from work.

 Warmup

SN:  6 mins @ 16kg; 20 rpm

Push-up:  3x20

Gorilla row:  3x20

Run:  4.75 miles, 09:38/ mi

Stretching

 Warmup & rehab

KB Press:  50/50 @ 8kg

Stretching

Start of 3 day drill.  More than likely lifting/moving heavy stuff.  Maybe a run later.

 Dog walk:  1.3 miles

BW SQ:  100 reps

Band curls:  2x50

Band tri:  2x50

Stretching and core work later

 Warmup

SN:  6 mins @ 16kg; 16 rpm

Band chest press:  3x20

Gorilla rows:  3x20

Run:  4 miles, 10:10 pace

 Warmup

Band Hip SQ:  50 reps

Curls:  2x50 @ 10 lbs

Band tris:  50 reps

Dog walk and core stuff after work.

 Warmup

SN: 

 4 mins @ 22kg; 15 rpm

2 mins @ 22kg; 16 rpm

Pushups:  3x20

Gorilla rows:  2x20

Face pull:  1x30

Run/walk:  5 miles easy pace 

 Ruck:  3.27 miles, 14 min/mile @ 15 lbs

KB Press:  100/100 @ 8kg

Huge pump from the press.  Shoulder feels good.

Ruck had to be quick to allow time to get the kid retested for Covid.  All clear.  Gonna try and go out again to get a total of 7 miles for the day.

 Band SQ:  2x20

BW Hack SQ:  1x20

DB Curls:  2x50 @ 10 lbs

Band Triceps:  2x50

Core work

 SN:  6 mins @ 16kg; 16 rpm 

Push-up: 3x20

Gorilla Row:  2x20 @ 22kg

Band face pull: 1x40

Big 3 shoulder rehab

Run:  4 miles 10:05/mi

 Ruck:  7 miles @ 15 lbs

KB Press:  50/50 @ 8kg

Stretching

 BW SQ:  100 reps

Arm work

Core work

Gada work

 Warmup

SN:

6 mins @ 14kg; 16 rpm

Press:

3x8 @ 14kg

Band chest press:  3x20

Band row:  3x20

Run:  3 miles, 09:57/mi

 Snatch:

6 mins @ 14kg; 16 rpm

2 mins @ 16kg; 16 rpm

Pushups:  3x20

Gorilla row:  2x20  @ 22kg

Face pull:  1x30

Big 3 shoulder rehab

Run:  4 miles 10:10/min 

 Hike:  7.9 miles w/ 15 lbs pack 

 Pup walk:  1 mile

BW SQ:  100 reps

Band Curls:  2x40

Band Tris:  2x40

Core work

Last day of prednisone and the shoulder is in much better shape.  Don’t think I will be throwing any fast balls but I can do KB again, albeit lighter, so I’m happy for now.

Run: 4 miles 10:10/mi

Band flies: 3x20

Band rows:  3x20

Stretching

1st mile was with the pup.  He’s speeding up slowly.  He isn’t digging the heat but he will be hell once he’s older and it’s cooler.  Good rucking dog, if not a running companion.

 SN:  

6 mins @ 14kg; 16 rpm

Push-up:

3x20

Gorilla row:

2x20

Face pulls:  

1x30

Run:

4 miles easy 10:00 pace

 Ruck:  6 miles w/ 10 lbs

OH rehab work 

Pup Walk:

1 mile

BW SQ:

100 reps

Curls:

2x20

Triceps:

2x20

Core work 

 SN:  

6 mins @ 12kg; 16 rpm

Push-up:

3x20

Gorilla row:

2x20

Face pulls:  

1x30

Run:

3 miles; 10:30 avg.  legs felt heavy

 Band SQ:

3x15

Curl:

2x20

Tricep press down:

2x20

Core work

Walk:

1.5 miles with the dog

 SN:  

6 mins @ 12kg; 16 rpm

Push-up:

3x20

Gorilla row:

2x20

Face pulls:  

1x30

Run:

3 miles (1st w/ new pup); 10:17 avg

Run: 3 miles; 10:10 pace

Push-up:  3x15

Gorilla Row:  3x20

Curl:  40 reps

SN:  6 mins @ 12kg; 16 rpm (1 switch)

 Superset Seesaw Press & Gorilla Rows:  

3x10 @ 22kg

HSN:

6 mins @ 22kg; 10 rpm

Yardio and dog walks

May play on the parallel bars later.

https://youtu.be/ue9fZ20KyrM

 

 Dips: 2x10

Band flyes:  2x20

Band tri push downs: 40 reps

SQ: 25 mins @ 20 rpm = 500 reps

Windmills:  3x5 @ 16kg

Band flyes: 2x20 reps

Run:  2 miles 09:34/pace

 Band pulls:  100 reps

Curls:  50 reps

Shoulder work

Stretching

 Framed up and walled the neighbors’ addition over the weekend.

Today:

Run:  4 miles in 10:44

Windmills:  3x5 @ 16kg

Band flyes:  2x20

Shoulder rehab big 3

 Upper pulls:  100 reps

Curls:  50 reps

Swings:  100 reps @ 24kg

Light one arm band flyes:  2x20

Windmills:  3x5 @ 16kg

Shoulder Big 3:  2x30 ea exercise

Run later 

 Today:

Squat:

25 mins EMOM 20 reps = 500 reps

Walk/run:  4 miles

Stretching

 Upper back work 100 reps

Curls 50 reps

Shoulder rehab

Swings: 100 reps @ 24 reps

 Light one arm band flyes:  2x20

Windmills:  3x5 @ 14kg

Shoulder Big 3:  2x30 ea exercise

Walk/run:  3 miles

 Pull day

Upper back work, lots of rowing

Light DB curls

Swings:  100 @ 24kg

 Program shift to rehabbing the upper body and getting more miles in for the upcoming 50k at the end of July.  I am going to try to keep the overall push/pull split throughout the week as it breaks things up nicely.  Wed will probably be light OALC or HSN using only the left arm for now while the right shoulder heals.

Today:

Light one arm band flyes:  2x20

Windmills:  3x5 @ 14kg

Shoulder Big 3:  2x30 ea exercise

Walk/run:  3 miles

 SQ:

25 mins, 20 EMOM = 500 reps

Stretching

 Per Sports Medicine Clinic visit, it appears that I have a small rotator cuff injury and subacromion bursitis in my right shoulder.  Got some steroid shots in the shoulder and will be resting it for a bit.  Not too bad since I need to focus on getting my mileage right for the upcoming 50k in July.

Today:

Run:  3 miles in 30 mins

Dands:  20 reps EMOM for 25 mins 

Stretching

 X3 push

Stretching 

Swings:  100 reps @ 22kg

Gada:  30 reps @ 30 lbs

Run:  3 miles, 09:39/mi

Stretching

 X3 pull

Stretching

 X3 push

HSN/CL:  50/50 @ 14kg

Gada:

30 reps @ 30 lbs

BW SQ:

50 mins, 20 reps EMOM = 1000 reps 

Run:  3 miles, 09:39/mi

Walk: 1 mile

 X3 pull

Gada: 100 reps @ 30 lbs

Dog walks

 X3 push

HSN/Clean:  50/50 @ 14 kg

Gada:  30 reps

 Run:  3 miles, 09:58/mi

X3 push

Gada swings:  50 reps @ 30 lbs

HSN/Clean:  50L/50R @ 14kg

Stretching and yardio

 X3 pull

Treadmill run:  3 miles, 28:00

Stretching

 X3 push

Stretching

 Run:  12 miles, 10:30/mi

Stretching

 X3 pull

Stretching

 X3 push

Run:  8 miles, 10:10/mi

Stretching

 X3 pull

Shoulder rehab

Stretching

 X3 push

Run:  5 miles, 09:30/mi

 Warmup

Run: 4 miles 09:19/mi

X3 pull

Swings:  100 reps @ 24kg

 X3 push

Stretching

Called the doc and made an appointment for my shoulder on Friday.  Probably will lead to an MRI.

Run: 4 miles 09:45/mi

 X3 pull

Stretching

 X3 push

Stretching

 Run:  5 miles, 09:30/mi

Stretching 

 X3 pull

Run:  10 miles 10:25/mi

 X3 push

Run:  4 miles, 09:35/mi

 First Covid shot down yesterday.  Felt like ass all day today.  Decided for an easy run and now feel much better.

Run:  3 miles; 08:54/mi

 X3 pull

Covid shot 1

 X3 push

 X3 pull

Run: 3 miles, 09:30/ mile pace

Stretching 

 X3 push

Hanging doors all day

 X3 pull

 X3 push

Yardio

 X3 push

Painting all day

 X3 pull

Swings:  150 reps @ 32kg

 X3 push

Stretching 

 Debating on doing a 50k in July.

Run: 6 miles; 09:35/mi

 X3 pull

Swings:  150 reps @ 32kg

 X3 Push

Handstand holds & sissy squat holds

Gada:  50 reps

Possible run later.

 Run:
3 miles, 08:59 pace

Gada:  50 reps

 X3 push

Gada

Run: 2 miles; 08:55/mi

 X3 pull yesterday.  Spent most of the day with the wife and dog as we got told that he will have to be put down due to cancer.  Rapid decline.

Today...

X3 push

Maybe a quick run.  Vet appointment today for the old boy.  

Ate like a trash panda this drill weekend.  So 24 hr fast from lunch yesterday til lunch today.

Warmup

X3 push

HSN: (left arm only)

3 mins @ 14 kg; 15 rpm

Run:

2 miles  

 X3 push

Run:  2 miles

Gada

Swings:  50/50 @ 32kg

Drill this weekend

 X3 pull

Gada:  50 reps 

 Warmup

X3 push

Swings:

25/25 @ 32kg

25/25 @ 32kg

Tried some OALC, SN, and HSN.  None made the shoulder feel good.  The drop to the rack in LC and HSN made it ache.  The slight rotation and drop on SN felt like it was pulling something.  Opted for the swings and some running for cardio.  Hope the shoulder will continue to mend.

 Did some decent climbing yesterday.  A little sore.

X3 pull today.  Some easy stretching and wrestling later with the kid.

 Back home

Warm up

X3 push

HSN:

10 mins @ 14kg; 15 rpm

 Walk:  2 miles, meditative pace

Passive stretching

WH breath work

 Hotel X3 pull and AoW

Walk

 Hotel quarantine workout

X3 push

Step ups:  10 mins (ending HR 133)

Stretching

Hoping to be done with quarantine tomorrow.  From there I will be working so I will shoot for evening x3 sessions.

 Warmup

X3 pull

YRG Fatburner

Ice bath & WH breathing

Shoulder feeling better than it has in a while.

 X3 pull

DDP Yoga:  Strength Builder

 Traveling for work

X3 push

Lunges: 50 reps

Pushups:  100 reps 

 Warmup

Dog walk

X3 pull (going heavier in deads)

Swings:

100 reps @ 32kg

Gada & Run later

 X3 push

LC:  5-4-3-2-1 @ 2x28kg

Run/walk later

 Run:

2 miles 08:50/mi

Finish cabinets and doing countertops.

 Warmup

X3 push

OALC: 3x2 mins @ 28kg; 8 rpm

Dog walks and painting the addition

 X3 pull

Run: 2 miles 8:32/pace

Gada

 Warmup

X3 push day

HSN:  10 mins @ 22kg; 12 rpm

Daily 20-40 Gada swings during the week.

 Run: 

2 miles 08:47/ mi

X3 pull

 Fishing

Yardio

Hike around the lake:  1 mile

 X3 push

LC:  4x6 EMOM @ 2x24kg

 X3 pull

Run: 2 miles 08:45/mi

 X3 push

HSN: 10 mins @ 14kg; 18 rpm

 X3 pull

 X3 push

Run: 2 miles

 X3 pull

LC @ 2x24kg 4 mins EMOM 6 rpm 

Walk

 X3 pull

Mixed and poured concrete for the apartment and worked on the interior walls.

HSN:  4 mins @ 22kg; 15 rpm

 X3 push

HSN:  10 mins @ 22kg; 8 rpm

Still feeling under the weather but slightly better.  Covid test today.

 X3 pull

Gada swings

 X3 push

Dog walk

Final week of X3 using my DiY set up.  Definitely keeping the apparatus and movements in the mix. I’ve been following the 12 week program pretty much by the book, with some kettlebell and some runs in for fun & cardio.  Push/pull days consisting of one set, to failure, 4 movements per workout.  

All I can say is that while I’m no Superman, it definitely has added some density and size to my sparse frame while taking up very little space and time.  

Will be moving to more EMOM type of work for a change up.

I’ve been easy on the kettle work to let the shoulder heal and also test the x3 system.  I will slowly add more kettle volume.

Current back shot:

 X3 week 12

OALC:

4 mins @ 24kg; 7 rpm

 Run:  1.8 miles in 15:00