Assessment of Last Cycle:
Was making OK progress when a spike in my blood pressure threw a wrench into the program.
Goals for this Cycle:
The main goal is to get my blood pressure under control through increased aerobic and conditioning work. For lifting, I will start with a Squat 3RM of 225 and probably microload from there to make sure I'm not taking away any time, energy, or motivation for aerobic and conditioning. I will first try an everyday morning aerobic / afternoon Push/Pull split with conditioning afterwards. I may fall back to, or alternate with, my more established approach of EOD lifting and aerobic.
---------------Week 1: Cycle I---------------
Sunday, 19.12.29
Aerobic
20 minutes, Airdyne
Monday, 19.12.30
Aerobic
20 minutes, Rowing
Tuesday, 20.01.31
Doc encouraged me to exercise even if lightheaded, but I don't feel safe lifting while like that.
Indoor aerobic continues to be a challenge motivation-wise.
Wednesday, 20.01.01
Thursday, 20.01.02
Friday, 20.01.03
Saturday, 20.01.04
---------------Week 2: Cycle I---------------
Sunday, 20.01.05
Monday, 20.01.06
Tuesday, 20.01.07
Aerobic
4.7 miles, Cycling
For a few days after New Year's, my lightheadedness had seemed to be passing, but then it came back.
It usually comes on an hour or two after I wake up, suggesting it has a link to my metabolism. Once it happens, I really do not feel like working out, but today I cycled a bit anyway, and that went fine. I've always been a bit hypoglycemic, and it seems worst when I'm out of shape, so perhaps just getting back on a regular exercise routine will clear things up, although this started when I was already starting to get back into shape early December.
So, anyway, now I'm thinking that perhaps I should lift first thing, and then do aerobic later in the day, if I'm going to continue with a Push-Pull split. This would have the advantage of getting me out cycling during the warmest part of the day during the winter, and lifting during the coolest time of the day during summer. In the past, I've always felt like lifting was best late afternoon, but I guess if my priority is heart-health and not strength gains, it really doesn't matter when I lift. The main thing is to optimize the aerobic component. We'll see . . .
Wednesday, 20.01.08
Lifting: Push
SQ: 3 x 3 @ 185
OP: 3 x 5 @ 95
BP: 3 x 5 @ 135
Aerobic
20 minutes, Rowing
Thursday, 20.01.09
Lifting: Pull
DL: 3 x 3 @ 185
RW: 3 x 5 @ 135
PD: 3 x 5 @ 120
1LM RW: 5 @ 25
Tried a One-hand Landmine Row for the first time, after seeing it in T-Nation. I dunno, I think I like Dumbbell Rows better, but I'll experiment with them for a while. I would like to add a couple of quick sets of finishers to my lifting sessions for a little extra metabolic boost.
Aerobic
1 minute, Airdyne
20 minutes, Rowing
Changed seats on my Airdyne to a normal-sized gel seat, hmmn, felt much better. Will give it a real test run tomorrow.
Friday, 20.01.10
Saturday, 20.01.11
---------------Week 3: Cycle I---------------
Sunday, 20.01.12
Monday, 20.01.13
Lifting: Push
SQ: 3 x 3 @ 185
OP: 3 x 5 @ 95
BP: 3 x 5 @ 135
Aerobic
10 minutes, Airdyne, some moderate intensity. New seat's definitely much more comfortable than the original.
Took a few too many days off with busy-ness, so just primed.
Tuesday, 20.01.14
Lifting: Pull
DL: 3 x 3 @ 225
RW: 3 x 5 @ 135
PD: 3 x 5 @ 120
Aerobic
20 minutes, Rowing
More priming until the Squat gets up. Spent about five minutes of my rowing at moderate intensity.
Wednesday, 20.01.15
Lifting: Push
SQ: 3 @ 185/195/205/215/225
BP: 3 x 5 @ 155
Ramped up to 225 on the Squat, my base.
Aerobic
10 minutes, Airdyne, more moderate to high intensity, but mostly aerobic. Still getting used to the new seat. It's still a big improvement, but I wonder if there's something a little bit better still. The one I replaced the original one with is off a cheap mountain bike.
Thursday, 20.01.16
Lifting: Pull
DL: 3 x 3 @ 260
RW: 3 x 5 @ 145
PD: 5 @ 120/140/160
Aerobic
25 minutes, Rowing, low intensity.
Friday, 20.01.17
Lifting: Push
SQ: 3 x 3 @ 225
OP: 3 x 5 @ 95
BP: 3 x 5 @ 160
Saturday, 20.01.18
Right shoulder felt a little cranky, so I blew off my Push workout.
---------------Week 4: Cycle I---------------
Sunday, 20.01.19
Family stuff then NFL football blocked a good workout.
Monday, 20.01.20
Lifting: Push
BP: 3 x 5 @ 161
SQ: 3 x 3 @ 226
OP: 5 @ 95/95/100
Overhead Press is the last lift to bring up in alignment with the Iron Ratio. Should be 107. Anyway, back on the microloading bandwagon.
Aerobic
Airdyne, 15 minutes low intensity.
Tuesday, 20.01.21
Lifting: Pull
DL: 3 x 3 @ 262
Wednesday, 20.01.22
My mother passed away peacefully after suffering a stroke Tuesday.
Thursday, 20.01.23
Friday, 20.01.24
Lifting: Push
BP: 3 x 5 @ 162
SQ: 3 x 3 @ 228
OP: 5 @ 95/100/105
Saturday, 20.01.25
Lifting: Pull
DL: 3 x 3 @ 264
RW: 3 x 5 @ 150
PD: 3 x 5 @ 160
---------------Week 5: Cycle I---------------
Sunday, 20.01.26
Monday, 20.01.27
Lifting: Push
BP: 3 x 5 @ 163
SQ: 3 x 3 @ 229
OP: 3 x 5 @ 108
Tuesday, 20.01.28
Lifting: Pull
DL: 3 x 3 @ 265
RW: 3 x 5 @ 151
PD: 3 x 5 @ 160
Wednesday, 20.01.29
Thursday, 20.01.30
Friday, 20.01.31
Saturday, 20.02.01
---------------Week 6: Cycle I---------------
Sunday, 20.02.02
Aerobic
30 minutes, Rowing
Monday, 20.02.03
Lifting: Push
BP: 3 x 5 @ 165
SQ: 3 x 3 @ 230
OP: 3 x 5 @ 95
Tuesday, 20.02.04
Rearranged a good deal of the house and garage. Felt surprisingly sore the next day.
Went skating with my kids in the evening. It has been decades since I last skated. I remember being better . . . my almost nine-year-old son has already surpassed me.
Wednesday, 20.02.05
Lifting: Push
BP: 3/5 @ 166
Aerobic
25 minutes Rowing, last few minutes moderate intensity.
Feel like I'm getting sick . . . too tired for Squats in any case.
Thursday, 20.02.06
Aerobic
Walked my daughter to school: 1.6 miles.
Friday, 20.02.07
Saturday, 20.02.08
Lifting: Push
SQ: 3 @ 225/230/233
OP: 5 @ 45/65/85, 3 @ 105/110
This was kind of a getting back on the bandwagon session. I still have two weeks to reach my goals, as dictated by my laminated sheet of Iron Ratio Percentages, which microloads the 1RM Squat by one pound per session:
Each pairing represents the 1RM and then either the 3RM, for lower body lifts, or the 5RM, for upper body lifts. The pairs alternate in clear and shaded pairs of columns. Three paired columns represents one week (3 sessions per week). So there are four weeks across, or eight weeks total, a cycle. I'm at the end of the sixth week, so the Squat 1RM is 259 and the 3RM is 233, which I worked up to today. Tomorrow I'll do the Push lifts, or a Deadlift 3RM of 270.
Should be in a good state for Cycle II in a few weeks.
---------------Week 7: Cycle I---------------
Sunday, 20.02.09
Lifting: Pull
DL: 1/2/2 @ 275
PD: 5 @ 120/130/140
Wow, kind of out of shape on the pulls.
Aerobic
30 minutes, Rowing
Sorry Abide, listened to jams instead of the podcast, but I'll get to it for sure.
Snow shoveling . . .
Monday, 20.02.10
Tuesday, 20.02.11
Lifting: Push
BP: 3 x 5 @ 167
SQ: 3 x 3 @ 235
OP: 3/4/5 @ 111
Wednesday, 20.02.12
Lifting: Pull
DL: 3 x 3 @ 275
RW: 3 x 5 @ 155
PD: 5 @ 140/150/160
Aerobic
20 minutes, Rowing
Everything's about where it should be/caught up. Hopefully now I can really test the high frequency, Push-Pull approach.
Thursday, 20.02.13
Moving some furniture up and down and around the house.
Friday, 20.02.14
Lifting: Push
BP: 3 x 5 @ 168
SQ: 3 @ 185, 1 @ 225
OP: 5 @ 45
Hmmn, tweaked my right knee a bit on my last squat warmup set, so moved on to the Overhead Press. Hmnn, knee didn't like that either, so I shut it down. This weekend I have to move a bunch of books down and up stairs, so I can't risk having sore knees.
Aerobic
33 minutes, Rowing
Rowing is so much less painful mentally than the Airdyne.
Saturday, 20.02.15
---------------Week 8: Cycle I---------------
Sunday, 20.02.16
Monday, 20.02.17
Tuesday, 20.02.18
Wednesday, 20.02.19
Lifting: Push
BP: 3 x 5 @ 165
SQ: 3 @ 225/235/235
OP: 3 x 5 @ 95
Aerobic
10 minutes, Airdyne
Thursday, 20.02.20
AM: Aerobic
30 minutes, Rowing, last two minutes moderate intensity.
Listened to much of Abide's podcast. It was perfect programming as I attempt to habitualize early morning aerobic exercise in between dropping off my son at elementary school (7:30am start) and my daughter at middle school (8:30am start). It's been a hard time slot to use productively, but a half hour of light aerobic work fits in perfectly, with minimal recovery time needed afterwards.
PM: Lifting: Pull
DL: 2/3/2/2 @ 275
PD: 5 @ 150/160/170
Friday, 20.02.21
AM: Aerobic
15 minutes, Airdyne
Saturday, 20.02.22
Was making OK progress when a spike in my blood pressure threw a wrench into the program.
Goals for this Cycle:
The main goal is to get my blood pressure under control through increased aerobic and conditioning work. For lifting, I will start with a Squat 3RM of 225 and probably microload from there to make sure I'm not taking away any time, energy, or motivation for aerobic and conditioning. I will first try an everyday morning aerobic / afternoon Push/Pull split with conditioning afterwards. I may fall back to, or alternate with, my more established approach of EOD lifting and aerobic.
---------------Week 1: Cycle I---------------
Sunday, 19.12.29
Aerobic
20 minutes, Airdyne
Monday, 19.12.30
Aerobic
20 minutes, Rowing
Tuesday, 20.01.31
Doc encouraged me to exercise even if lightheaded, but I don't feel safe lifting while like that.
Indoor aerobic continues to be a challenge motivation-wise.
Wednesday, 20.01.01
Thursday, 20.01.02
Friday, 20.01.03
Saturday, 20.01.04
---------------Week 2: Cycle I---------------
Sunday, 20.01.05
Monday, 20.01.06
Tuesday, 20.01.07
Aerobic
4.7 miles, Cycling
For a few days after New Year's, my lightheadedness had seemed to be passing, but then it came back.
It usually comes on an hour or two after I wake up, suggesting it has a link to my metabolism. Once it happens, I really do not feel like working out, but today I cycled a bit anyway, and that went fine. I've always been a bit hypoglycemic, and it seems worst when I'm out of shape, so perhaps just getting back on a regular exercise routine will clear things up, although this started when I was already starting to get back into shape early December.
So, anyway, now I'm thinking that perhaps I should lift first thing, and then do aerobic later in the day, if I'm going to continue with a Push-Pull split. This would have the advantage of getting me out cycling during the warmest part of the day during the winter, and lifting during the coolest time of the day during summer. In the past, I've always felt like lifting was best late afternoon, but I guess if my priority is heart-health and not strength gains, it really doesn't matter when I lift. The main thing is to optimize the aerobic component. We'll see . . .
Wednesday, 20.01.08
Lifting: Push
SQ: 3 x 3 @ 185
OP: 3 x 5 @ 95
BP: 3 x 5 @ 135
Aerobic
20 minutes, Rowing
Thursday, 20.01.09
Lifting: Pull
DL: 3 x 3 @ 185
RW: 3 x 5 @ 135
PD: 3 x 5 @ 120
1LM RW: 5 @ 25
Tried a One-hand Landmine Row for the first time, after seeing it in T-Nation. I dunno, I think I like Dumbbell Rows better, but I'll experiment with them for a while. I would like to add a couple of quick sets of finishers to my lifting sessions for a little extra metabolic boost.
Aerobic
1 minute, Airdyne
20 minutes, Rowing
Changed seats on my Airdyne to a normal-sized gel seat, hmmn, felt much better. Will give it a real test run tomorrow.
Friday, 20.01.10
Saturday, 20.01.11
---------------Week 3: Cycle I---------------
Sunday, 20.01.12
Monday, 20.01.13
Lifting: Push
SQ: 3 x 3 @ 185
OP: 3 x 5 @ 95
BP: 3 x 5 @ 135
Aerobic
10 minutes, Airdyne, some moderate intensity. New seat's definitely much more comfortable than the original.
Took a few too many days off with busy-ness, so just primed.
Tuesday, 20.01.14
Lifting: Pull
DL: 3 x 3 @ 225
RW: 3 x 5 @ 135
PD: 3 x 5 @ 120
Aerobic
20 minutes, Rowing
More priming until the Squat gets up. Spent about five minutes of my rowing at moderate intensity.
Wednesday, 20.01.15
Lifting: Push
SQ: 3 @ 185/195/205/215/225
BP: 3 x 5 @ 155
Ramped up to 225 on the Squat, my base.
Aerobic
10 minutes, Airdyne, more moderate to high intensity, but mostly aerobic. Still getting used to the new seat. It's still a big improvement, but I wonder if there's something a little bit better still. The one I replaced the original one with is off a cheap mountain bike.
Thursday, 20.01.16
Lifting: Pull
DL: 3 x 3 @ 260
RW: 3 x 5 @ 145
PD: 5 @ 120/140/160
Aerobic
25 minutes, Rowing, low intensity.
Friday, 20.01.17
Lifting: Push
SQ: 3 x 3 @ 225
OP: 3 x 5 @ 95
BP: 3 x 5 @ 160
Saturday, 20.01.18
Right shoulder felt a little cranky, so I blew off my Push workout.
---------------Week 4: Cycle I---------------
Sunday, 20.01.19
Family stuff then NFL football blocked a good workout.
Monday, 20.01.20
Lifting: Push
BP: 3 x 5 @ 161
SQ: 3 x 3 @ 226
OP: 5 @ 95/95/100
Overhead Press is the last lift to bring up in alignment with the Iron Ratio. Should be 107. Anyway, back on the microloading bandwagon.
Aerobic
Airdyne, 15 minutes low intensity.
Tuesday, 20.01.21
Lifting: Pull
DL: 3 x 3 @ 262
Wednesday, 20.01.22
My mother passed away peacefully after suffering a stroke Tuesday.
Thursday, 20.01.23
Friday, 20.01.24
Lifting: Push
BP: 3 x 5 @ 162
SQ: 3 x 3 @ 228
OP: 5 @ 95/100/105
Saturday, 20.01.25
Lifting: Pull
DL: 3 x 3 @ 264
RW: 3 x 5 @ 150
PD: 3 x 5 @ 160
---------------Week 5: Cycle I---------------
Sunday, 20.01.26
Monday, 20.01.27
Lifting: Push
BP: 3 x 5 @ 163
SQ: 3 x 3 @ 229
OP: 3 x 5 @ 108
Tuesday, 20.01.28
Lifting: Pull
DL: 3 x 3 @ 265
RW: 3 x 5 @ 151
PD: 3 x 5 @ 160
Wednesday, 20.01.29
Thursday, 20.01.30
Friday, 20.01.31
Saturday, 20.02.01
---------------Week 6: Cycle I---------------
Sunday, 20.02.02
Aerobic
30 minutes, Rowing
Monday, 20.02.03
Lifting: Push
BP: 3 x 5 @ 165
SQ: 3 x 3 @ 230
OP: 3 x 5 @ 95
Tuesday, 20.02.04
Rearranged a good deal of the house and garage. Felt surprisingly sore the next day.
Went skating with my kids in the evening. It has been decades since I last skated. I remember being better . . . my almost nine-year-old son has already surpassed me.
Wednesday, 20.02.05
Lifting: Push
BP: 3/5 @ 166
Aerobic
25 minutes Rowing, last few minutes moderate intensity.
Feel like I'm getting sick . . . too tired for Squats in any case.
Thursday, 20.02.06
Aerobic
Walked my daughter to school: 1.6 miles.
Friday, 20.02.07
Saturday, 20.02.08
Lifting: Push
SQ: 3 @ 225/230/233
OP: 5 @ 45/65/85, 3 @ 105/110
This was kind of a getting back on the bandwagon session. I still have two weeks to reach my goals, as dictated by my laminated sheet of Iron Ratio Percentages, which microloads the 1RM Squat by one pound per session:
Each pairing represents the 1RM and then either the 3RM, for lower body lifts, or the 5RM, for upper body lifts. The pairs alternate in clear and shaded pairs of columns. Three paired columns represents one week (3 sessions per week). So there are four weeks across, or eight weeks total, a cycle. I'm at the end of the sixth week, so the Squat 1RM is 259 and the 3RM is 233, which I worked up to today. Tomorrow I'll do the Push lifts, or a Deadlift 3RM of 270.
Should be in a good state for Cycle II in a few weeks.
---------------Week 7: Cycle I---------------
Sunday, 20.02.09
Lifting: Pull
DL: 1/2/2 @ 275
PD: 5 @ 120/130/140
Wow, kind of out of shape on the pulls.
Aerobic
30 minutes, Rowing
Sorry Abide, listened to jams instead of the podcast, but I'll get to it for sure.
Snow shoveling . . .
Monday, 20.02.10
Tuesday, 20.02.11
Lifting: Push
BP: 3 x 5 @ 167
SQ: 3 x 3 @ 235
OP: 3/4/5 @ 111
Wednesday, 20.02.12
Lifting: Pull
DL: 3 x 3 @ 275
RW: 3 x 5 @ 155
PD: 5 @ 140/150/160
Aerobic
20 minutes, Rowing
Everything's about where it should be/caught up. Hopefully now I can really test the high frequency, Push-Pull approach.
Thursday, 20.02.13
Moving some furniture up and down and around the house.
Friday, 20.02.14
Lifting: Push
BP: 3 x 5 @ 168
SQ: 3 @ 185, 1 @ 225
OP: 5 @ 45
Hmmn, tweaked my right knee a bit on my last squat warmup set, so moved on to the Overhead Press. Hmnn, knee didn't like that either, so I shut it down. This weekend I have to move a bunch of books down and up stairs, so I can't risk having sore knees.
Aerobic
33 minutes, Rowing
Rowing is so much less painful mentally than the Airdyne.
Saturday, 20.02.15
---------------Week 8: Cycle I---------------
Sunday, 20.02.16
Monday, 20.02.17
Tuesday, 20.02.18
Wednesday, 20.02.19
Lifting: Push
BP: 3 x 5 @ 165
SQ: 3 @ 225/235/235
OP: 3 x 5 @ 95
Aerobic
10 minutes, Airdyne
Thursday, 20.02.20
AM: Aerobic
30 minutes, Rowing, last two minutes moderate intensity.
Listened to much of Abide's podcast. It was perfect programming as I attempt to habitualize early morning aerobic exercise in between dropping off my son at elementary school (7:30am start) and my daughter at middle school (8:30am start). It's been a hard time slot to use productively, but a half hour of light aerobic work fits in perfectly, with minimal recovery time needed afterwards.
PM: Lifting: Pull
DL: 2/3/2/2 @ 275
PD: 5 @ 150/160/170
Friday, 20.02.21
AM: Aerobic
15 minutes, Airdyne
Saturday, 20.02.22
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