More of the same. Will be using a new Rogue S-2 Squat Stand in a new, lighter and more spacious, space. Hopefully that will inspire more consistency.
I'll start with a 250-pound 1RM Squat and see how it goes.
Still find myself a bit divided on whether to do a EOD full-body routine or an ED Push-Pull split. I guess I'll just see what happens.
With the greater space, I may be inspired to use my rower more. Maybe I'll even get a 2nd-hand Airdyne bike.
------------------------------
OK, got the new, second floor gym set up--pics soon to follow. Funny how much an extra foot overhead feels so much more open and spacious. Plus the natural lighting from the windows is energizing. Which is kind of ironic, because I've decided to give the push/pull split another try in conjunction with combining two kinds of indoor aerobic exercise: the rower on the pull days, and a new Schwinn Airdyne Pro on push days.
On the last day of Cycle V, I went out to the western suburbs to try out a used Schwinn Airdyne AD4 advertised on craigslist. On the way there I stopped by a Johnson Fitness store to check out the newest Airdyne model, so that I could compare. They didn't have a floor model, so the guy there gave me a $150 discount voucher if I bought one in an affiliate store that did.
So I went to another Johnson Fitness store and tried out the pro model there. This was a good move, as I felt pretty disappointed in the used AD4 once I got to the craigslist guy's house. The space between the handlebars and seat felt constricted, and it was pretty noisy, showing a little rust, and the seat was very uncomfortable, although this could be replaced with a conventional bike seat. The newest model, on the other hand, felt very comfortable and its belt drive was much quieter. Plus it has more computational features that may come in handy, but that wasn't really a consideration. I don't see myself getting too caught up in precise interval training programs.
Anyway, I ended up buying the newest model, which was three times more than the used one, even with the discount, but if it gets me to finally work in the aerobic component, post-running, it will be worth it. It's been three years now since I had to give up running, and I haven't done any consistent aerobic work for more than a few months during that time.
I think I've finally had to admit to myself that I'm just not up for cycling everyday on the same route, so it's either an EOD routine, like I used to do with running and lifting, or an ED, push/pull split. And I think the push/pull split + aerobic will only work if the aerobic component is convenient and easy on a daily basis. Which means it must be indoors, unfortunately. It's easy to run outside in the middle of winter, or on a rainy day, but less so when cycling, for me, and nearly impossible to motivate for on a daily basis.
And now I have enough space to have my weights, squat stand, dumbbells, rower, and Airdyne bike all set up in the same space. So no excuses. I feel like this cycle will be kind of do-or-die for the push/pull split. If I don't make it happen now, I may never make it happen.
And then this morning I see Thibaudieu reiterate his advocacy for a push/pull split for natural lifters:
https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters
So that helps convince me to give it another try.
The plan then, will be to do the lifting first, for about 30 minutes, then the aerobic for another 20-30, and then, if I get ambitious, some other accessory stuff afterwards, like sled work, or mobility stuff.
Push Day:
Squat
Overhead Press
Bench Press
Airdyne Aerobic
Sled Push?
Pull Day:
Deadlift
Pulldown/Chin-up
Row
Rower Aerobic
Sled Pull?
I also decided to keep my dumbbell set, after fruitlessly trying to sell it on craigslist for what I thought was a fair price. So I may end up using dumbbells once or twice a week for pressing variety.
One disadvantage of having the weights out of the garage, is that if I do decide to finally use my sled on a regular basis, I'll probably have to pick up some used 45-pound plates. I've found the loaded carries of bringing all my lifting stuff around the house and upstairs to be hard on my knees, so I don't think I will want to haul the plates back down every time I want to do sled work.
---------------Week 1: Cycle VI---------------
Sunday, 18.10.07
Monday, 18.10.08
Lifting: Push
SQ: 3 x 3 @ 135
OP: 3 x 5 @ 95
BP: 3 x 5 @ 135
Aerobic: Air Bike, 5 min
My left knee felt a little painful, so I limited myself to 135 pounds. The Overhead Press felt great! Finally get to do it properly, standing. I think I will place it second and make it a point of emphasis now. Some folks on T-Nation seem to think it's more important that the Bench Press.
I only did five minutes of Air Bike. Man, am I out of shape. I still have to do some finer adjustments. With the moving handlebars, it doesn't feel right to set up the seat the same as I would with a road bike. Seems like my butt needs to be more directly over the pedals otherwise I lean forward too much and it's more of an arm workout.
I also wanted to put on the Ergon PC2 pedals, but I see they've been discontinued.
Tuesday, 18.10.09
Lifting: Pull
DL: 3 x 3 @ 185
Rw: 3 x 5 @ 135
PD: 3 x 5 @ 120
Aerobic: Rower, 5 min
Continuing to build slowly. Man, the indoor aerobic sure is boring. I may have to switch to interval training, or start listening to podcasts or something.
Wednesday, 18.10.10
Lifting: Push
BP: 3 x 5 @ 135
SQ: 3 x 3 @ 185
OP: 3 x 5 @ 95
Aerobic: Air Bike, 15 min
I think my double padded platform feels a bit too giving now. I may have to squat and overhead press on a piece of wood over it.
Air Bike was much easier with headphone music. Indoor aerobics definitely needs some aural enchancment to prevent mental agony.
After another priming Pull workout, I should be ready to establish a baseload of 3x225 on the Squat on Friday.
Thursday, 18.10.11
Aerobic
2 mi bike commute, a little snow shoveling . . .
Friday, 18.10.12
Saturday, 18.10.13
---------------Week 2: Cycle VI---------------
Sunday, 18.10.14
Monday, 18.10.15
Tuesday, 18.10.16
Been sleeping a lot since Thursday. I think I had a virtually asymptomatic flu bug, manifest only in tiredness and just a hint of body aches.
Wednesday, 18.10.17
Thursday, 18.10.18
Friday, 18.10.19
Made final push towards garage/house cleanup and reorganization during my normal, late afternoon workout time this week. It was worth it I think.
Saturday, 18.10.20
---------------Week 3: Cycle VI---------------
Sunday, 18.10.21
Monday, 18.10.22
Lifting: Push
SQ: 3 @ 95
Had just a bit of time before the flag football season-end party, so got in some lite squats to prime for Tuesday.
Tuesday, 18.10.23
Wednesday, 18.10.24
Thursday, 18.10.25
Friday, 18.10.26
Saturday, 18.10.27
---------------Week 4: Cycle VI---------------
Sunday, 18.10.28
Monday, 18.10.29
Tuesday, 18.10.30
Wednesday, 18.10.31
Thursday, 18.11.01
Friday, 18.11.02
Saturday, 18.11.03
---------------Week 5: Cycle VI---------------
Sunday, 18.11.04
Monday, 18.11.05
Tuesday, 18.11.06
Lifting: Push
BP: 3 x 5 @ 135
OP: 3 x 5 @ 95
SQ: 3 x 3 @ 45
For the squat, I just wanted to make sure my knees were fine, which they were. In the past, my knees have felt a bit cranky when I've tried to get back into my routine, so I'm going to make sure to go slow if need be this time around.
Wednesday, 18.11.07
Lifting: Pull
DL: 3 x 3 @ 225
Rw: 3 x 5 @ 135
PD: 3 x 5 @ 120
Thursday, 18.11.08
Friday, 18.11.09
Lifting: Push
BP: 3 x 5 @ 135
OP: 3 x 5 @ 95
SQ: 3 x 3 @ 135
Knee still feels fine on squats, but will continue to increase load gradually.
Saturday, 18.11.10
---------------Week 6: Cycle VI---------------
Sunday, 18.11.11
Monday, 18.11.12
Lifting: Push
SQ: 3 x 3 @ 185
BP: 3 x 5 @ 135
OP: 3 x 5 @ 95
I was going to do some HIIT on the air dyne, I swear I was, but I had to take my son to science night at his school.
Knees are still holding up. My double-padded floor feels a little squishy, but I felt it necessary in order protect the second floor while deadlifting. On hindsight, maybe I should've bought horse stall mats at fleet farm instead of the interlocking squares from Amazon.
Tuesday, 18.11.13
Lifting: Pull
DL: 3 x 3 @ 225
Rw: 3 x 5 @ 135
Squishy floor does great on deadlifts, really absorbs the reset, no boom at all. I skipped the pulldowns because I had taken the cable off in order to replace the pulleys with ones with bearings, in order to make them quieter, but the ones I ordered didn't work, and the ones I ordered to replace those won't arrive until Wednesday.
Wednesday, 18.11.14
Lifting: Push
BP: 3 x 5 @ 140
SQ: 3 x 3 @ 195
Thursday, 18.11.15
Friday, 18.11.16
Lifting: Push
BP: 3 x 5 @ 145
SQ: 3 x 3 @ 205
OP: 3 x 5 @ 95
Saturday, 18.11.17
---------------Week 7: Cycle VI---------------
Sunday, 18.11.18
Lifting: Pull
DL: 3 x 3 @ 235
Just had time for deadlifts before a family shopping trip.
Monday, 18.11.19
Tuesday, 18.11.20
Lifting: Push
BP: 3 x 5 @ 150
SQ: 3 x 3 @ 215
OP: 3 x 5 @ 100
Not sure if I will start microloading at 225 or 235. I'm definitely enjoying the relatively easy lifting.
Wednesday, 18.11.21
Thursday, 18.11.22
Friday, 18.11.23
Saturday, 18.11.24
---------------Week 8: Cycle VI---------------
Sunday, 18.11.25
Monday, 18.11.26
Tuesday, 18.11.27
Wednesday, 18.11.28
Man, I totally let Thanksgiving and a living room reorganization project get me off my game.
I started to bench buy my stomach felt a little goofy, so I put off getting back at it another day. The plan for the rest of the week is just to get things primed for Cycle VII.
Did some raking and last-minute driveway clearing before a mild snow fall. You know you're out of shape when you count that as part of your workout.
Thursday, 18.11.29
Lifting: Push
BP: 3 x 5 @ 145
SQ: 3 x 3 @ 185
HIIT: AirDyne, 3 x 20s/120s
Squat felt fine after a week off, probably shoud've done more, but my digestive system had been feeling a little out of sorts throughout the day.
Finally hit some HIIT. Went well. I'll push a bit more on the 20-second intense phases, and eventually bring it up to six cycles. The AirDyne bike really works well for intervals, not sure if I would like it as much with steady-state aerobic work.
Still have to work in the morning bike ride and sled work, but I'm feeling like I might finally do it next cycle.
Friday, 18.11.30
Lifting: Push
DL: 3 x 3 @ 225
Rw: 3 x 5 @ 135
PD: 3 x 5 @ 140
HIIT: Concept 2 Rower, 3 x 20s/120s
Saturday, 18.12.01
Lifting: Pull
BP: 3 x 5 @ 145
OP: 3 x 5 @ 95
SQ: 3 x 3 @ 205
I'll start with a 250-pound 1RM Squat and see how it goes.
Still find myself a bit divided on whether to do a EOD full-body routine or an ED Push-Pull split. I guess I'll just see what happens.
With the greater space, I may be inspired to use my rower more. Maybe I'll even get a 2nd-hand Airdyne bike.
------------------------------
OK, got the new, second floor gym set up--pics soon to follow. Funny how much an extra foot overhead feels so much more open and spacious. Plus the natural lighting from the windows is energizing. Which is kind of ironic, because I've decided to give the push/pull split another try in conjunction with combining two kinds of indoor aerobic exercise: the rower on the pull days, and a new Schwinn Airdyne Pro on push days.
On the last day of Cycle V, I went out to the western suburbs to try out a used Schwinn Airdyne AD4 advertised on craigslist. On the way there I stopped by a Johnson Fitness store to check out the newest Airdyne model, so that I could compare. They didn't have a floor model, so the guy there gave me a $150 discount voucher if I bought one in an affiliate store that did.
So I went to another Johnson Fitness store and tried out the pro model there. This was a good move, as I felt pretty disappointed in the used AD4 once I got to the craigslist guy's house. The space between the handlebars and seat felt constricted, and it was pretty noisy, showing a little rust, and the seat was very uncomfortable, although this could be replaced with a conventional bike seat. The newest model, on the other hand, felt very comfortable and its belt drive was much quieter. Plus it has more computational features that may come in handy, but that wasn't really a consideration. I don't see myself getting too caught up in precise interval training programs.
Anyway, I ended up buying the newest model, which was three times more than the used one, even with the discount, but if it gets me to finally work in the aerobic component, post-running, it will be worth it. It's been three years now since I had to give up running, and I haven't done any consistent aerobic work for more than a few months during that time.
I think I've finally had to admit to myself that I'm just not up for cycling everyday on the same route, so it's either an EOD routine, like I used to do with running and lifting, or an ED, push/pull split. And I think the push/pull split + aerobic will only work if the aerobic component is convenient and easy on a daily basis. Which means it must be indoors, unfortunately. It's easy to run outside in the middle of winter, or on a rainy day, but less so when cycling, for me, and nearly impossible to motivate for on a daily basis.
And now I have enough space to have my weights, squat stand, dumbbells, rower, and Airdyne bike all set up in the same space. So no excuses. I feel like this cycle will be kind of do-or-die for the push/pull split. If I don't make it happen now, I may never make it happen.
And then this morning I see Thibaudieu reiterate his advocacy for a push/pull split for natural lifters:
https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters
So that helps convince me to give it another try.
The plan then, will be to do the lifting first, for about 30 minutes, then the aerobic for another 20-30, and then, if I get ambitious, some other accessory stuff afterwards, like sled work, or mobility stuff.
Push Day:
Squat
Overhead Press
Bench Press
Airdyne Aerobic
Sled Push?
Pull Day:
Deadlift
Pulldown/Chin-up
Row
Rower Aerobic
Sled Pull?
I also decided to keep my dumbbell set, after fruitlessly trying to sell it on craigslist for what I thought was a fair price. So I may end up using dumbbells once or twice a week for pressing variety.
One disadvantage of having the weights out of the garage, is that if I do decide to finally use my sled on a regular basis, I'll probably have to pick up some used 45-pound plates. I've found the loaded carries of bringing all my lifting stuff around the house and upstairs to be hard on my knees, so I don't think I will want to haul the plates back down every time I want to do sled work.
---------------Week 1: Cycle VI---------------
Sunday, 18.10.07
Monday, 18.10.08
Lifting: Push
SQ: 3 x 3 @ 135
OP: 3 x 5 @ 95
BP: 3 x 5 @ 135
Aerobic: Air Bike, 5 min
My left knee felt a little painful, so I limited myself to 135 pounds. The Overhead Press felt great! Finally get to do it properly, standing. I think I will place it second and make it a point of emphasis now. Some folks on T-Nation seem to think it's more important that the Bench Press.
I only did five minutes of Air Bike. Man, am I out of shape. I still have to do some finer adjustments. With the moving handlebars, it doesn't feel right to set up the seat the same as I would with a road bike. Seems like my butt needs to be more directly over the pedals otherwise I lean forward too much and it's more of an arm workout.
I also wanted to put on the Ergon PC2 pedals, but I see they've been discontinued.
Tuesday, 18.10.09
Lifting: Pull
DL: 3 x 3 @ 185
Rw: 3 x 5 @ 135
PD: 3 x 5 @ 120
Aerobic: Rower, 5 min
Continuing to build slowly. Man, the indoor aerobic sure is boring. I may have to switch to interval training, or start listening to podcasts or something.
Wednesday, 18.10.10
Lifting: Push
BP: 3 x 5 @ 135
SQ: 3 x 3 @ 185
OP: 3 x 5 @ 95
Aerobic: Air Bike, 15 min
I think my double padded platform feels a bit too giving now. I may have to squat and overhead press on a piece of wood over it.
Air Bike was much easier with headphone music. Indoor aerobics definitely needs some aural enchancment to prevent mental agony.
After another priming Pull workout, I should be ready to establish a baseload of 3x225 on the Squat on Friday.
Thursday, 18.10.11
Aerobic
2 mi bike commute, a little snow shoveling . . .
Friday, 18.10.12
Saturday, 18.10.13
---------------Week 2: Cycle VI---------------
Sunday, 18.10.14
Monday, 18.10.15
Tuesday, 18.10.16
Been sleeping a lot since Thursday. I think I had a virtually asymptomatic flu bug, manifest only in tiredness and just a hint of body aches.
Wednesday, 18.10.17
Thursday, 18.10.18
Friday, 18.10.19
Made final push towards garage/house cleanup and reorganization during my normal, late afternoon workout time this week. It was worth it I think.
Saturday, 18.10.20
---------------Week 3: Cycle VI---------------
Sunday, 18.10.21
Monday, 18.10.22
Lifting: Push
SQ: 3 @ 95
Had just a bit of time before the flag football season-end party, so got in some lite squats to prime for Tuesday.
Tuesday, 18.10.23
Wednesday, 18.10.24
Thursday, 18.10.25
Friday, 18.10.26
Saturday, 18.10.27
---------------Week 4: Cycle VI---------------
Sunday, 18.10.28
Monday, 18.10.29
Tuesday, 18.10.30
Wednesday, 18.10.31
Thursday, 18.11.01
Friday, 18.11.02
Saturday, 18.11.03
---------------Week 5: Cycle VI---------------
Sunday, 18.11.04
Monday, 18.11.05
Tuesday, 18.11.06
Lifting: Push
BP: 3 x 5 @ 135
OP: 3 x 5 @ 95
SQ: 3 x 3 @ 45
For the squat, I just wanted to make sure my knees were fine, which they were. In the past, my knees have felt a bit cranky when I've tried to get back into my routine, so I'm going to make sure to go slow if need be this time around.
Wednesday, 18.11.07
Lifting: Pull
DL: 3 x 3 @ 225
Rw: 3 x 5 @ 135
PD: 3 x 5 @ 120
Thursday, 18.11.08
Friday, 18.11.09
Lifting: Push
BP: 3 x 5 @ 135
OP: 3 x 5 @ 95
SQ: 3 x 3 @ 135
Knee still feels fine on squats, but will continue to increase load gradually.
Saturday, 18.11.10
---------------Week 6: Cycle VI---------------
Sunday, 18.11.11
Monday, 18.11.12
Lifting: Push
SQ: 3 x 3 @ 185
BP: 3 x 5 @ 135
OP: 3 x 5 @ 95
I was going to do some HIIT on the air dyne, I swear I was, but I had to take my son to science night at his school.
Knees are still holding up. My double-padded floor feels a little squishy, but I felt it necessary in order protect the second floor while deadlifting. On hindsight, maybe I should've bought horse stall mats at fleet farm instead of the interlocking squares from Amazon.
Tuesday, 18.11.13
Lifting: Pull
DL: 3 x 3 @ 225
Rw: 3 x 5 @ 135
Squishy floor does great on deadlifts, really absorbs the reset, no boom at all. I skipped the pulldowns because I had taken the cable off in order to replace the pulleys with ones with bearings, in order to make them quieter, but the ones I ordered didn't work, and the ones I ordered to replace those won't arrive until Wednesday.
Wednesday, 18.11.14
Lifting: Push
BP: 3 x 5 @ 140
SQ: 3 x 3 @ 195
Thursday, 18.11.15
Friday, 18.11.16
Lifting: Push
BP: 3 x 5 @ 145
SQ: 3 x 3 @ 205
OP: 3 x 5 @ 95
Saturday, 18.11.17
---------------Week 7: Cycle VI---------------
Sunday, 18.11.18
Lifting: Pull
DL: 3 x 3 @ 235
Just had time for deadlifts before a family shopping trip.
Monday, 18.11.19
Tuesday, 18.11.20
Lifting: Push
BP: 3 x 5 @ 150
SQ: 3 x 3 @ 215
OP: 3 x 5 @ 100
Not sure if I will start microloading at 225 or 235. I'm definitely enjoying the relatively easy lifting.
Wednesday, 18.11.21
Thursday, 18.11.22
Friday, 18.11.23
Saturday, 18.11.24
---------------Week 8: Cycle VI---------------
Sunday, 18.11.25
Monday, 18.11.26
Tuesday, 18.11.27
Wednesday, 18.11.28
Man, I totally let Thanksgiving and a living room reorganization project get me off my game.
I started to bench buy my stomach felt a little goofy, so I put off getting back at it another day. The plan for the rest of the week is just to get things primed for Cycle VII.
Did some raking and last-minute driveway clearing before a mild snow fall. You know you're out of shape when you count that as part of your workout.
Thursday, 18.11.29
Lifting: Push
BP: 3 x 5 @ 145
SQ: 3 x 3 @ 185
HIIT: AirDyne, 3 x 20s/120s
Squat felt fine after a week off, probably shoud've done more, but my digestive system had been feeling a little out of sorts throughout the day.
Finally hit some HIIT. Went well. I'll push a bit more on the 20-second intense phases, and eventually bring it up to six cycles. The AirDyne bike really works well for intervals, not sure if I would like it as much with steady-state aerobic work.
Still have to work in the morning bike ride and sled work, but I'm feeling like I might finally do it next cycle.
Friday, 18.11.30
Lifting: Push
DL: 3 x 3 @ 225
Rw: 3 x 5 @ 135
PD: 3 x 5 @ 140
HIIT: Concept 2 Rower, 3 x 20s/120s
Saturday, 18.12.01
Lifting: Pull
BP: 3 x 5 @ 145
OP: 3 x 5 @ 95
SQ: 3 x 3 @ 205
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