OK, one mini cycle to close out the year. I'll try to use the truncated cycle to just get back at it and not worry about any cyclical goals. Wow, cool this cycle ends at exactly the end of the year. Must portend something good for us I think. My cough is completely gone, so, in any case, no more excuses.
Assessment of last cycle: crap!
Goals for this cycle: less crap!
Will try a Push/Pull split with conditioning. I read a little T-Nation the other day after a long hiatus. The met-con fanatics are helping me let go of cycling as a regular fitness activity. I just don't enjoy it like running. So I'll try to do six days a week of lifting and conditioning, following a 5-7-3 weekly wave, then one longer bike ride on the weekend.
Push
Squats
Overhead Press
Bench Press
Assistance: Overhead Dumbbell Press, Bench Dumbbell Press, Battling Ropes, Box Jump, Sled Push, Medicine Ball, Stationary Cycling/Elliptical Machine.
Pull
Deadlift
Pullup
Row
Assistance: Pulldown, One-hand Dumbbell Row, Rope Pull, Sled Pulls, Stationary Rowing.
Monday: Push 3 x 5
Tuesday: Pull 3 x 5
Wednesday: Push 3 x 7
Thursday: Pull 3 x 7
Friday: Push 3 x 3
Saturday: Pull 3 x 3
Sunday: Bike Ride
Just three lifts per session should alleviate the mental burden I sometimes felt when doing all six basic barbell lifts in one workout. Conditioning will be conditional on my energy/mood/motivation. Could skip it altogether some days, might really push it others.
---------------Week 1: Cycle VII---------------
Sunday, 16.12.04
Some snow shoveling and playing in the snow. I'm so out-of-shape, that this counts as a workout.
Monday, 16.12.05
Woke up at 5am feeling up for a early workout, but talked myself out of it.
PM
Ran up half a hill on my way home, then some empty bar priming in the garage gym. Right knee didn't like the running, but no pain or anything. Just needs to adapt I think. I might try to make hill running a regular part of my routine, see how the knees take it. Definitely miss the running motion, and hils are a good way to reduce the repetitive impact of running. It was raining in the 30s, the cold moisture on the sidewalk felt good on the soles and provoked some Winter Challenge flashbacks and nostalgia, but I was glad I had an excuse just to run up once. Next time, a full length.
Tuesday, 16.12.06
A little sore from my extremely easy workout the day before. Baby steps, baby steps.
Wednesday, 16.12.07
Thursday, 16.12.08
Friday, 16.12.09
Saturday, 16.12.10
---------------Week 2: Cycle VII---------------
Sunday, 16.12.11
Monday, 16.12.12
Tuesday, 16.12.13
Wednesday, 16.12.14
Thursday, 16.12.15
Friday, 16.12.16
Saturday, 16.12.17
---------------Week 3: Cycle VII---------------
Sunday, 16.12.18
Monday, 16.12.19
Tuesday, 16.12.20
Wednesday, 16.12.21
Thursday, 16.12.22
Friday, 16.12.23
Saturday, 16.12.24
---------------Week 4: Cycle VII---------------
Sunday, 16.12.25
Monday, 16.12.26
Tuesday, 16.12.27
Wednesday, 16.12.28
Thursday, 16.12.29
Friday, 16.12.30
Saturday, 16.12.31
Assessment of last cycle: crap!
Goals for this cycle: less crap!
Will try a Push/Pull split with conditioning. I read a little T-Nation the other day after a long hiatus. The met-con fanatics are helping me let go of cycling as a regular fitness activity. I just don't enjoy it like running. So I'll try to do six days a week of lifting and conditioning, following a 5-7-3 weekly wave, then one longer bike ride on the weekend.
Push
Squats
Overhead Press
Bench Press
Assistance: Overhead Dumbbell Press, Bench Dumbbell Press, Battling Ropes, Box Jump, Sled Push, Medicine Ball, Stationary Cycling/Elliptical Machine.
Pull
Deadlift
Pullup
Row
Assistance: Pulldown, One-hand Dumbbell Row, Rope Pull, Sled Pulls, Stationary Rowing.
Monday: Push 3 x 5
Tuesday: Pull 3 x 5
Wednesday: Push 3 x 7
Thursday: Pull 3 x 7
Friday: Push 3 x 3
Saturday: Pull 3 x 3
Sunday: Bike Ride
Just three lifts per session should alleviate the mental burden I sometimes felt when doing all six basic barbell lifts in one workout. Conditioning will be conditional on my energy/mood/motivation. Could skip it altogether some days, might really push it others.
---------------Week 1: Cycle VII---------------
Sunday, 16.12.04
Some snow shoveling and playing in the snow. I'm so out-of-shape, that this counts as a workout.
Monday, 16.12.05
Woke up at 5am feeling up for a early workout, but talked myself out of it.
PM
Ran up half a hill on my way home, then some empty bar priming in the garage gym. Right knee didn't like the running, but no pain or anything. Just needs to adapt I think. I might try to make hill running a regular part of my routine, see how the knees take it. Definitely miss the running motion, and hils are a good way to reduce the repetitive impact of running. It was raining in the 30s, the cold moisture on the sidewalk felt good on the soles and provoked some Winter Challenge flashbacks and nostalgia, but I was glad I had an excuse just to run up once. Next time, a full length.
Tuesday, 16.12.06
A little sore from my extremely easy workout the day before. Baby steps, baby steps.
Wednesday, 16.12.07
Thursday, 16.12.08
Friday, 16.12.09
Saturday, 16.12.10
---------------Week 2: Cycle VII---------------
Sunday, 16.12.11
Monday, 16.12.12
Tuesday, 16.12.13
Wednesday, 16.12.14
Thursday, 16.12.15
Friday, 16.12.16
Saturday, 16.12.17
---------------Week 3: Cycle VII---------------
Sunday, 16.12.18
Monday, 16.12.19
Tuesday, 16.12.20
Wednesday, 16.12.21
Thursday, 16.12.22
Friday, 16.12.23
Saturday, 16.12.24
---------------Week 4: Cycle VII---------------
Sunday, 16.12.25
Monday, 16.12.26
Tuesday, 16.12.27
Wednesday, 16.12.28
Thursday, 16.12.29
Friday, 16.12.30
Saturday, 16.12.31
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