Assessment of last cycle: Had a weird bug that sapped me of energy but was otherwise mostly asymptomatic. Corona? In any case, I started to get better about getting in the aerobic portion in everyday, and my high blood pressure seems to be coming down. I also discovered that indoor aerobic work is more tolerable just before bed, in the dark, listening to music. It's very relaxing at the end of the day.
Goals for this cycle: More of the same. Push/Pull lifting split complemented by Airdyne/Rowing aerobic work, and hopefully, some sled work and at least one longish bike ride per week. We're also getting a puppy on Monday, to help distract my home-bound kids, so I'm thinking when the dog is old enough I'll take her on a one-mile walk first thing in the morning, if my knees can handle walking everyday.
Here's the projected microloading over the eight-week cycle:
For the first three weeks or so I'll be play catch up and will microload with two-pound increments instead of one-pound ones, until I'm in the 245 range or so for the Squat 3RM.
Once again, I will try to be more flexible. Although I will aim for the ideal routine of an everyday (ED) AM:Aerobic/PM:Lifting-Conditioning Split, which is further divided into a every other day (EOD) Push/Pull Split, this can be reduced or changed in order to always get something in.
So, for example, if I miss the AM aerobic, I can tag it on in the afternoon, after the lifting. Also, I may sometimes insert a longish bike ride after a EOD Push-Pull split if the lifting is getting tiresome, rather than skip a workout altogether. Also, on days when I'm just not feeling it, I'll just do warmup-set loads, just to grease the groove.
---------------Week 1: Cycle III---------------
Sunday, 20.04.19
-Afternoon-
Lifting: Push
BP: 3 x 5 @ 165
SQ: 3 x 3 @ 230
OP: 3 x 5 @ 105
Monday, 20.04.20
Tuesday, 20.04.21
Wednesday, 20.04.22
Putting in fence for new puppy.
Thursday, 20.04.23
Putting in fence for new puppy.
Friday, 20.04.24
-Afternoon-
Aerobic:
30 mins Rowing
Saturday, 20.04.25
-Afternoon-
Lifting: Push
SQ: 3 @ 225/230/235
Aerobic
1 mile walking to store.
235 felt pretty doable. Maybe I'll try 240 on Monday and start microloading from there. Would be nice to start feeling a little progress. Seems like I've been stuck at my base forever.
---------------Week 2: Cycle III---------------
Sunday, 20.04.26
-Afternoon-
Aerobic
1 mile walking to store.
Lifting: Pull
DL: 1/2/3 @ 275
Hands felt soft again, so just did Deadlift.
Nice to be barefoot walking again.
The puppy is already sleeping through the night, and helping me get back on an early morning schedule. When she's a bit bigger, I'll start taking her on walks first thing for some easy aerobic. Right now she just hangs out in our newly fenced-in front yard. The puppy is also forcing me to do some of Dan John's "grounding work."
-Evening-
Aerobic:
30 mins Rowing
Monday, 20.04.27
-Afternoon-
Lifting: Push
BP: 3 x 5 @ 166
SQ: 3 x 3 @ 232
OP: 3 @ 95/100/105/110
I guess I've decided to start microloading at 230. I'll go up in two-pound increments until I get in the mid-240s. Still taking it a little easy on the Overhead Press, as I felt a little something around my right shoulder blade a few weeks ago. Don't want to pull anything and ruin all the other lifts as well.
Tuesday, 20.04.28
-Afternoon-
Lifting: Pull
DL: 1/2/3 @ 275
PD: 2 x 5 @ 160
Hands still feel a bit soft.
Wednesday, 20.04.29
-Afternoon-
Lifting: Push
BP: 3 x 5 @ 167
SQ: 3 x 3 @ 235
OP: 4 @ 95/100/105/110
Thursday, 20.04.30
-Afternoon-
Lifting: Pull
DL: 3 x 3 @ 275
RW: 3 x 5 @ 155
PD: 3/4/5 @ 165
Aerobic
1 mi. walk to store
Friday, 20.05.01
Saturday, 20.05.02
---------------Week 3: Cycle III---------------
Sunday, 20.05.03
-Afternoon-
Lifting: Push
BP: 3 x 5 @ 169
SQ: 3 x 3 @ 238
Aerobic
1 mi. walk to store, yardwork
Monday, 20.05.04
-Afternoon-
Lifting: Pull
DL: 3 x 3 @ 275
RW: 3 x 5 @ 155
PD: 3 x 5 @ 170
Aerobic:
Replacing plastic garden fence with wire garden fence after rabbits or something else chewed through the plastic one in a couple of spots.
-Evening-
Aerobic:
15 mins Rowing
Tuesday, 20.05.05
-Afternoon-
Aerobic
1.5 mi. walk to store and park. The puppy is building up stamina.
Lifting: Push
SQ: 3 x 3 @ 240
OP: 2 x 3 @ 113
Was feeling a little hypoglycemic after getting a late start at 6pm, but was able to push through a bit anyway.
Wednesday, 20.05.06
-Afternoon-
Aerobic
1 mi. walking in regional park down by Mississippi River with family and pup.
Thursday, 20.05.07
-Afternoon-
Lifting: Pull
DL: 2/2/3/2 @ 279
RW: 2 x 5 @ 158
PD: 3 x 5 @ 171
-Evening-
Aerobic:
1 mi. walk with kids and puppy.
Friday, 20.05.08
-Afternoon-
Lifting: Push
BP: 3 x 5 @ 172
SQ: 3 x 3 @ 241
OP: 2 x 3 @ 111
Overhead Press is still lagging, but I should catch up in a week or two.
-Evening-
Aerobic:
2 mi. walk with daughter and puppy to meet one of daughter's friends, who also has a labradoodle.
Saturday, 20.05.09
In order to catch up with this cycle, and finish with a 3RM Squat of 260, I'm going to microload one pound to the 1RM Squat for the first two Push/Pull splits of the week, and then add two pounds on the third split:
-Afternoon-
Lifting: Pull
DL: 3 x 3 @ 280
PD: 3 x 5 @ 172
-Evening-
Aerobic:
17 mins Rowing
Good week. Got in six lifting days. Still need to bring the aerobic component up, but the walks are helping.
---------------Week 4: Cycle III---------------
Sunday, 20.05.10
-Noon-
Aerobic:
1.2 mi. walk with family & pup to store.
Monday, 20.05.11
-Morning-
Aerobic
1 mi. walk with pup.
Wanted to go a bit further, but pup was tiring out. I have a route about 1.5 miles that includes three hills. Only made it to two today, but the first one is fairly long and steep. Felt good. The sidewalks were nice and cool on my soles and the sun shown brilliantly as the birds sang. I could get used to this am routine.
-Afternoon-
Lifting: Push
SQ: 3 x 3 @ 242
OP: 3 x 3 @ 111
-Evening-
Aerobic
1/3 mi. walk around block with daughter and pup.
Tuesday, 20.05.12
-Morning-
Aerobic
.8 mi. walk with pup.
-Afternoon-
Lifting: Pull
DL: 3 x 3 @ 281
RW: 3 x 5 @ 159
PD: 3 x 5 @ 173
Wow, everything felt easy for the first time in a long time.
-Evening-
Aerobic
1 mi. walk with daughter and pup.
Wednesday, 20.05.13
-Morning-
Aerobic
.8 mi. walk with pup.
-Afternoon-
Lifting: Push
SQ: 3 x 3 @ 243
OP: 3 x 4 @ 111
I'll try to get the Overhead Press up to five reps @ 111 next time, then start microloading until it catches up by the end of the cycle.
Thursday, 20.05.14
-Morning-
Aerobic
1.4 mi. walk with pup.
Friday, 20.05.15
-Afternoon-
Lifting: Pull
DL: 3 x 3 @ 282
RW: 3 x 5 @ 160
PD: 3 x 5 @ 173
-Evening-
Aerobic
1 mi. walk with daughter, son, and pup.
Saturday, 20.05.16
-Noon-
Aerobic
1.4 mi. walk with daughter and pup.
-Evening-
10 mins rowing, moderate intensity.
---------------Week 5: Cycle III---------------
Sunday, 20.05.17
-Evening-
Aerobic
1 mi. walk with daughter and pup.
Monday, 20.05.18
-Morning-
Aerobic
1.7 mi. walk with pup.
-Afternoon-
Lifting: Push & Pull
SQ: 2 x 3 @ 185
OP: 2 x 5 @ 95
DL: 2 x 3 @ 225
PD: 2 x 5 @ 120
RW: 2 x 5 @ 135
BP: 2 x 5 @ 135
My shoulders have been feeling a little cranky after two pretty consistent weeks on the Push/Pull split. And today I'm feeling a little sick again, so I decided to do a whole body workout with light loads. I may end up going back to the six lifts, three times a week routine. Funny, I thought it would be my knees that would have trouble with everyday lifting. We'll see . . .
Tuesday, 20.05.19
-Afternoon-
Aerobic
1.7 mi. walk with daughter, son, and pup. Some yard work.
Wednesday, 20.05.20
-Evening-
Aerobic
1 mi. walk with daughter, son, and pup. Some yard work. 10 mins Rowing, moderate intensity.
Thursday, 20.05.21
-Afternoon-
Aerobic
1.2 mi. walk with daughter, son, and pup.
Friday, 20.05.22
-Morning-
Lifting: Push
BP: 3 x 5 @ 165
SQ: 3 @ 225/230/230
OP: 2 x 3 @ 105
Well, I think I'm finally going to give up on the late afternoon slot. Just too many interruptions these days. I've got some time before lunch, so I'll try to reschedule lifting to 11-12. This morning I only did the Push lifts because I slept poorly, but I'll try to get in the Pull lifts either later today or tomorrow. Even somewhat sleep-deprived, my energy levels feel close to normal, and have for the last several days. I think Monday was the last day I felt a little lingering sickness, or allergies?
I'm going to keep things a little light until I adjust to the earlier schedule and the whole body workouts, build up my work capacity a bit. Hopefully, starting at a 230-pound 3RM Squat today, I'll microload to get up to a 239-pound 3RM Squat by the end of this cycle, and then continue microloading from there. Using somewhat lighter loads than I was using a week or two ago will also help me reduce time in between sets, and get in a little more conditioning for my heart and lungs. Then, even when the loads become more challenging, I should be able to get all six lifts done within an hour.
-Afternoon-
Aerobic
1.5 mi. walk with daughter, son, and pup.
Saturday, 20.05.23
-Morning-
Aerobic
1.4 mi. walk with pup first thing. Felt pretty good to go on a walk right after waking up, I think I could get used to this.
---------------Week 6: Cycle III---------------
Sunday, 20.05.24
-Noon-
Aerobic
1.4 mi. walk with son and pup . . . Taking apart old beds and putting together new ones.
Monday, 20.05.25
-Afternoon-
Lifting: Push & Pull
SQ: 3 @ 231
Felt a little strain in my right side quads, decided to shut it down.
-Evening-
Aerobic
1.6 mi. walk with daughter and pup.
Tuesday, 20.05.26
-Afternoon-
Aerobic
15 min. Rowing.
Wednesday, 20.05.27
-Afternoon-
Lifting: Push & Pull
SQ: 3 x 3 @ 232
OP: 5 @ 95/105/110
DL: 3 x 3 @ 275
PD: 5 @ 120/140/160
Felt pretty good. Will try to work in the Bench and Row next time.
-Evening-
Aerobic
1.7 mi. walk with daughter and pup.
Thursday, 20.05.28
-Afternoon-
Aerobic
2 mi. walk with pup and daughter to birthday party, then to pick up son from BMX bicycle playdate on the way home. Some teenagers have built a track alongside the freeway walls that borders our neighborhood.
Friday, 20.05.29
-Afternoon-
Aerobic
Yard work and setting up above ground pool.
Saturday, 20.05.30
---------------Week 7: Cycle III---------------
Sunday, 20.05.31
Monday, 20.06.01
-Afternoon-
Lifting: Priming
SQ: 3 @ 185
Wasn't feeling well, so just primed the squats for the next workout.
-Evening-
Aerobic
1 mi. walk with daughter and pup.
Tuesday, 20.06.02
-Afternoon-
Lifting: Push
SQ: 3 x 3 @ 235
235 felt good. Will try to do the other five lifts tomorrow or the next day, then get back on an EOD, M-W-F lifting schedule next week.
Wednesday, 20.06.03
-Evening-
Aerobic
1.5 mi. walk with family and pup.
Thursday, 20.06.04
-Afternoon-
Lifting: Push & Pull
SQ: 2 x 3 @ 235
OP: 2 x 5 @ 110
DL: 2 x 3 @ 275
PD: 2 x 5 @ 160
Friday, 20.06.05
-Evening-
Aerobic
1.5 mi. walk with daughter and pup.
Saturday, 20.06.06
---------------Week 8: Cycle III---------------
Sunday, 20.06.07
-Evening-
Aerobic:
1.2 mi. walk with kids and puppy.
Monday, 20.06.08
-Afternoon-
Lifting: Push & Pull
SQ: 3 x 3 @ 237
OP: 3/4 @ 110
DL: 3 x 3 @ 275
PD: 3 x 4 @ 170
Upper back felt a little tight on the OP, otherwise, everything felt good. I'll use this week to get everything up in proportion to a 239 3RM Squat, then start at 240 next cycle.
Tuesday, 20.06.09
-Morning-
Aerobic
1.5 mi. walk with pup.
Wednesday, 20.06.10
-Afternoon-
Lifting: Push & Pull
BP: 3 x 5 @ 170
SQ: 3 x 3 @ 238
-Evening-
Aerobic
1.5 mi. walk with pup and daughter and son. Ran into lots of neighbors. Feels like life is returning.
Thursday, 20.06.11
Friday, 20.06.12
-Evening-
Aerobic:
1 mi. walk with kids and puppy.
Saturday, 20.06.13
-Morning-
Aerobic:
1 mi. walk with puppy.
-Afternoon-
Lifting: Push & Pull
SQ: 3 @ 185
OP: 2/3/4/5 @ 95
DL: 3 @ 225
PD: 5 @ 120/140/160
RW: 5 @ 135
BP: 5 @ 135
Decided just to prime everything. That's it for this cycle!
Goals for this cycle: More of the same. Push/Pull lifting split complemented by Airdyne/Rowing aerobic work, and hopefully, some sled work and at least one longish bike ride per week. We're also getting a puppy on Monday, to help distract my home-bound kids, so I'm thinking when the dog is old enough I'll take her on a one-mile walk first thing in the morning, if my knees can handle walking everyday.
Here's the projected microloading over the eight-week cycle:
For the first three weeks or so I'll be play catch up and will microload with two-pound increments instead of one-pound ones, until I'm in the 245 range or so for the Squat 3RM.
Once again, I will try to be more flexible. Although I will aim for the ideal routine of an everyday (ED) AM:Aerobic/PM:Lifting-Conditioning Split, which is further divided into a every other day (EOD) Push/Pull Split, this can be reduced or changed in order to always get something in.
So, for example, if I miss the AM aerobic, I can tag it on in the afternoon, after the lifting. Also, I may sometimes insert a longish bike ride after a EOD Push-Pull split if the lifting is getting tiresome, rather than skip a workout altogether. Also, on days when I'm just not feeling it, I'll just do warmup-set loads, just to grease the groove.
---------------Week 1: Cycle III---------------
Sunday, 20.04.19
-Afternoon-
Lifting: Push
BP: 3 x 5 @ 165
SQ: 3 x 3 @ 230
OP: 3 x 5 @ 105
Monday, 20.04.20
Tuesday, 20.04.21
Wednesday, 20.04.22
Putting in fence for new puppy.
Thursday, 20.04.23
Putting in fence for new puppy.
Friday, 20.04.24
-Afternoon-
Aerobic:
30 mins Rowing
Saturday, 20.04.25
-Afternoon-
Lifting: Push
SQ: 3 @ 225/230/235
Aerobic
1 mile walking to store.
235 felt pretty doable. Maybe I'll try 240 on Monday and start microloading from there. Would be nice to start feeling a little progress. Seems like I've been stuck at my base forever.
---------------Week 2: Cycle III---------------
Sunday, 20.04.26
-Afternoon-
Aerobic
1 mile walking to store.
Lifting: Pull
DL: 1/2/3 @ 275
Hands felt soft again, so just did Deadlift.
Nice to be barefoot walking again.
The puppy is already sleeping through the night, and helping me get back on an early morning schedule. When she's a bit bigger, I'll start taking her on walks first thing for some easy aerobic. Right now she just hangs out in our newly fenced-in front yard. The puppy is also forcing me to do some of Dan John's "grounding work."
-Evening-
Aerobic:
30 mins Rowing
Monday, 20.04.27
-Afternoon-
Lifting: Push
BP: 3 x 5 @ 166
SQ: 3 x 3 @ 232
OP: 3 @ 95/100/105/110
I guess I've decided to start microloading at 230. I'll go up in two-pound increments until I get in the mid-240s. Still taking it a little easy on the Overhead Press, as I felt a little something around my right shoulder blade a few weeks ago. Don't want to pull anything and ruin all the other lifts as well.
Tuesday, 20.04.28
-Afternoon-
Lifting: Pull
DL: 1/2/3 @ 275
PD: 2 x 5 @ 160
Hands still feel a bit soft.
Wednesday, 20.04.29
-Afternoon-
Lifting: Push
BP: 3 x 5 @ 167
SQ: 3 x 3 @ 235
OP: 4 @ 95/100/105/110
Thursday, 20.04.30
-Afternoon-
Lifting: Pull
DL: 3 x 3 @ 275
RW: 3 x 5 @ 155
PD: 3/4/5 @ 165
Aerobic
1 mi. walk to store
Friday, 20.05.01
Saturday, 20.05.02
---------------Week 3: Cycle III---------------
Sunday, 20.05.03
-Afternoon-
Lifting: Push
BP: 3 x 5 @ 169
SQ: 3 x 3 @ 238
Aerobic
1 mi. walk to store, yardwork
Monday, 20.05.04
-Afternoon-
Lifting: Pull
DL: 3 x 3 @ 275
RW: 3 x 5 @ 155
PD: 3 x 5 @ 170
Aerobic:
Replacing plastic garden fence with wire garden fence after rabbits or something else chewed through the plastic one in a couple of spots.
-Evening-
Aerobic:
15 mins Rowing
Tuesday, 20.05.05
-Afternoon-
Aerobic
1.5 mi. walk to store and park. The puppy is building up stamina.
Lifting: Push
SQ: 3 x 3 @ 240
OP: 2 x 3 @ 113
Was feeling a little hypoglycemic after getting a late start at 6pm, but was able to push through a bit anyway.
Wednesday, 20.05.06
-Afternoon-
Aerobic
1 mi. walking in regional park down by Mississippi River with family and pup.
Thursday, 20.05.07
-Afternoon-
Lifting: Pull
DL: 2/2/3/2 @ 279
RW: 2 x 5 @ 158
PD: 3 x 5 @ 171
-Evening-
Aerobic:
1 mi. walk with kids and puppy.
Friday, 20.05.08
-Afternoon-
Lifting: Push
BP: 3 x 5 @ 172
SQ: 3 x 3 @ 241
OP: 2 x 3 @ 111
Overhead Press is still lagging, but I should catch up in a week or two.
-Evening-
Aerobic:
2 mi. walk with daughter and puppy to meet one of daughter's friends, who also has a labradoodle.
Saturday, 20.05.09
In order to catch up with this cycle, and finish with a 3RM Squat of 260, I'm going to microload one pound to the 1RM Squat for the first two Push/Pull splits of the week, and then add two pounds on the third split:
-Afternoon-
Lifting: Pull
DL: 3 x 3 @ 280
PD: 3 x 5 @ 172
-Evening-
Aerobic:
17 mins Rowing
Good week. Got in six lifting days. Still need to bring the aerobic component up, but the walks are helping.
---------------Week 4: Cycle III---------------
Sunday, 20.05.10
-Noon-
Aerobic:
1.2 mi. walk with family & pup to store.
Monday, 20.05.11
-Morning-
Aerobic
1 mi. walk with pup.
Wanted to go a bit further, but pup was tiring out. I have a route about 1.5 miles that includes three hills. Only made it to two today, but the first one is fairly long and steep. Felt good. The sidewalks were nice and cool on my soles and the sun shown brilliantly as the birds sang. I could get used to this am routine.
-Afternoon-
Lifting: Push
SQ: 3 x 3 @ 242
OP: 3 x 3 @ 111
-Evening-
Aerobic
1/3 mi. walk around block with daughter and pup.
Tuesday, 20.05.12
-Morning-
Aerobic
.8 mi. walk with pup.
-Afternoon-
Lifting: Pull
DL: 3 x 3 @ 281
RW: 3 x 5 @ 159
PD: 3 x 5 @ 173
Wow, everything felt easy for the first time in a long time.
-Evening-
Aerobic
1 mi. walk with daughter and pup.
Wednesday, 20.05.13
-Morning-
Aerobic
.8 mi. walk with pup.
-Afternoon-
Lifting: Push
SQ: 3 x 3 @ 243
OP: 3 x 4 @ 111
I'll try to get the Overhead Press up to five reps @ 111 next time, then start microloading until it catches up by the end of the cycle.
Thursday, 20.05.14
-Morning-
Aerobic
1.4 mi. walk with pup.
Friday, 20.05.15
-Afternoon-
Lifting: Pull
DL: 3 x 3 @ 282
RW: 3 x 5 @ 160
PD: 3 x 5 @ 173
-Evening-
Aerobic
1 mi. walk with daughter, son, and pup.
Saturday, 20.05.16
-Noon-
Aerobic
1.4 mi. walk with daughter and pup.
-Evening-
10 mins rowing, moderate intensity.
---------------Week 5: Cycle III---------------
Sunday, 20.05.17
-Evening-
Aerobic
1 mi. walk with daughter and pup.
Monday, 20.05.18
-Morning-
Aerobic
1.7 mi. walk with pup.
-Afternoon-
Lifting: Push & Pull
SQ: 2 x 3 @ 185
OP: 2 x 5 @ 95
DL: 2 x 3 @ 225
PD: 2 x 5 @ 120
RW: 2 x 5 @ 135
BP: 2 x 5 @ 135
My shoulders have been feeling a little cranky after two pretty consistent weeks on the Push/Pull split. And today I'm feeling a little sick again, so I decided to do a whole body workout with light loads. I may end up going back to the six lifts, three times a week routine. Funny, I thought it would be my knees that would have trouble with everyday lifting. We'll see . . .
Tuesday, 20.05.19
-Afternoon-
Aerobic
1.7 mi. walk with daughter, son, and pup. Some yard work.
Wednesday, 20.05.20
-Evening-
Aerobic
1 mi. walk with daughter, son, and pup. Some yard work. 10 mins Rowing, moderate intensity.
Thursday, 20.05.21
-Afternoon-
Aerobic
1.2 mi. walk with daughter, son, and pup.
Friday, 20.05.22
-Morning-
Lifting: Push
BP: 3 x 5 @ 165
SQ: 3 @ 225/230/230
OP: 2 x 3 @ 105
Well, I think I'm finally going to give up on the late afternoon slot. Just too many interruptions these days. I've got some time before lunch, so I'll try to reschedule lifting to 11-12. This morning I only did the Push lifts because I slept poorly, but I'll try to get in the Pull lifts either later today or tomorrow. Even somewhat sleep-deprived, my energy levels feel close to normal, and have for the last several days. I think Monday was the last day I felt a little lingering sickness, or allergies?
I'm going to keep things a little light until I adjust to the earlier schedule and the whole body workouts, build up my work capacity a bit. Hopefully, starting at a 230-pound 3RM Squat today, I'll microload to get up to a 239-pound 3RM Squat by the end of this cycle, and then continue microloading from there. Using somewhat lighter loads than I was using a week or two ago will also help me reduce time in between sets, and get in a little more conditioning for my heart and lungs. Then, even when the loads become more challenging, I should be able to get all six lifts done within an hour.
-Afternoon-
Aerobic
1.5 mi. walk with daughter, son, and pup.
Saturday, 20.05.23
-Morning-
Aerobic
1.4 mi. walk with pup first thing. Felt pretty good to go on a walk right after waking up, I think I could get used to this.
---------------Week 6: Cycle III---------------
Sunday, 20.05.24
-Noon-
Aerobic
1.4 mi. walk with son and pup . . . Taking apart old beds and putting together new ones.
Monday, 20.05.25
-Afternoon-
Lifting: Push & Pull
SQ: 3 @ 231
Felt a little strain in my right side quads, decided to shut it down.
-Evening-
Aerobic
1.6 mi. walk with daughter and pup.
Tuesday, 20.05.26
-Afternoon-
Aerobic
15 min. Rowing.
Wednesday, 20.05.27
-Afternoon-
Lifting: Push & Pull
SQ: 3 x 3 @ 232
OP: 5 @ 95/105/110
DL: 3 x 3 @ 275
PD: 5 @ 120/140/160
Felt pretty good. Will try to work in the Bench and Row next time.
-Evening-
Aerobic
1.7 mi. walk with daughter and pup.
Thursday, 20.05.28
-Afternoon-
Aerobic
2 mi. walk with pup and daughter to birthday party, then to pick up son from BMX bicycle playdate on the way home. Some teenagers have built a track alongside the freeway walls that borders our neighborhood.
Friday, 20.05.29
-Afternoon-
Aerobic
Yard work and setting up above ground pool.
Saturday, 20.05.30
---------------Week 7: Cycle III---------------
Sunday, 20.05.31
Monday, 20.06.01
-Afternoon-
Lifting: Priming
SQ: 3 @ 185
Wasn't feeling well, so just primed the squats for the next workout.
-Evening-
Aerobic
1 mi. walk with daughter and pup.
Tuesday, 20.06.02
-Afternoon-
Lifting: Push
SQ: 3 x 3 @ 235
235 felt good. Will try to do the other five lifts tomorrow or the next day, then get back on an EOD, M-W-F lifting schedule next week.
Wednesday, 20.06.03
-Evening-
Aerobic
1.5 mi. walk with family and pup.
Thursday, 20.06.04
-Afternoon-
Lifting: Push & Pull
SQ: 2 x 3 @ 235
OP: 2 x 5 @ 110
DL: 2 x 3 @ 275
PD: 2 x 5 @ 160
Friday, 20.06.05
-Evening-
Aerobic
1.5 mi. walk with daughter and pup.
Saturday, 20.06.06
---------------Week 8: Cycle III---------------
Sunday, 20.06.07
-Evening-
Aerobic:
1.2 mi. walk with kids and puppy.
Monday, 20.06.08
-Afternoon-
Lifting: Push & Pull
SQ: 3 x 3 @ 237
OP: 3/4 @ 110
DL: 3 x 3 @ 275
PD: 3 x 4 @ 170
Upper back felt a little tight on the OP, otherwise, everything felt good. I'll use this week to get everything up in proportion to a 239 3RM Squat, then start at 240 next cycle.
Tuesday, 20.06.09
-Morning-
Aerobic
1.5 mi. walk with pup.
Wednesday, 20.06.10
-Afternoon-
Lifting: Push & Pull
BP: 3 x 5 @ 170
SQ: 3 x 3 @ 238
-Evening-
Aerobic
1.5 mi. walk with pup and daughter and son. Ran into lots of neighbors. Feels like life is returning.
Thursday, 20.06.11
Friday, 20.06.12
-Evening-
Aerobic:
1 mi. walk with kids and puppy.
Saturday, 20.06.13
-Morning-
Aerobic:
1 mi. walk with puppy.
-Afternoon-
Lifting: Push & Pull
SQ: 3 @ 185
OP: 2/3/4/5 @ 95
DL: 3 @ 225
PD: 5 @ 120/140/160
RW: 5 @ 135
BP: 5 @ 135
Decided just to prime everything. That's it for this cycle!
Last edited: