Assessment of last cycle. The overall consistency for the first half of the cycle was OK, then the lifting fell by the wayside when my wife was taken by cancer towards the end of the fourth week.
Now taking care of my health is more important that ever, for the kids.
Here are the stats.
Over the full cycle, I averaged about five and a half days per week for walking, but just three days a week for lifting, and a half day per week for conditioning.
Goals for this cycle. I will try to prioritize weight loss and heart health as much as possible, which means getting consistent with all three metabolic modalities above all else.
I’ve never been much of a dieter, but towards the end of last cycle I experimented a bit with ‘time-restricted dieting,’ which is just limiting one’s nutritional intake to a 8-10 hour window. I appear to have lost five pounds this way. I will try to continue with some version of that, but it will be a loose version—i.e., I won’t freak out if I have a late dinner.
I will also try to make a greater effort to get in the conditioning work, either by running up some of the hills on my walk, getting better about hopping on one of my machines after lifting, or finally doing some sled work. From what I’ve read, higher intensity conditioning is the best metabolic modality for weight loss. It should also aid in getting the blood pressure down.
For the lifting, I’ll continue with the Ramp-to-Target protocol, with four ramp sets and one target set. I may try to increase the volume by either doing two backoff sets or more sets at target weight. I’ll stick with the ratios I adopted over the last cycle or so:
43% of Back Squat = Overhead Press
71% of Back Squat = Bench Press/Pulldown/Pendlay Row
100% = Back Squat
115% of Back Squat = Deadlift
These tweaks will lead to these eventual 3RM plate goals (and their projected 1RMs):
Overhead Press: 3RM x 135 (bar + two 45s) = 1RM x 150
Bench Press, Row, Pulldown: 3 RM x 225 (bar + four 45s) = 1RM x 250
Squat: 3RM x 315 (bar + six 45s) = 1RM x 350
Deadlift: 3RM x 365 (bar + six 45s & two 25s) = 1RM x 405
Training is organized into blocks with each block defined by a five-pound increase in the Squat. The first training block starts with a Squat load of 260, so it will take twelve training blocks to reach my goals.
As such, the Overhead Press will gain 25 pounds, the Bench Press, Pulldown, and Pendlay Rows will gain 40 pounds, the Squat will gain 55, and the Deadlift 65. Should be doable. These plate goals also project to a 1000-pound powerlifting total (Bench + Squat + Deadlift).
I won’t progress to the next training block until everything feels comfortable and, just as importantly, I’m able to get through the sets reasonably quickly. Ideally, it would be nice to get in two, 4-week training blocks per cycle, but at least one should be practicable.
I’m going to start off with everything a little bit lite, to make sure I get all the sets in, and get them in efficiently, and just go up a ramp each split or two for the couple of weeks until I hit the first training block’s targets. I may even try timing the time between sets to keep things humming along, but that would probably be too much trouble.
Also, for this cycle, I’m going to put on hold the idea of spreading out the workouts through the day, and try to do everything together, late morning, when I have a decent block of time available. This will be the major tweak attempt for this cycle. It’s also a good time slot for season-neutral regularity, as it’s not too hot at that time during the summer, and not too cold during the winter. I think making the start time non-negotiable will help with the consistency. It certainly has for my older brother, who’s never been out of shape in his life. And, in any case, lately I’ve been feeling the urge to lift earlier in the day, for no apparent reason. Conversely, at the end of the afternoon, which used to be my favorite time to work out, I’ve been finding the motivation starts to wear off by then.
Yet to be decided is whether to walk first, then lift and do HIIT, or do the lifting and HIIT first and then walk. Exercise science says it's best to do the lifting first, but since I'm eating breakfast just before the workout(s), it might be better to digest while I walk and then lift.
Finally, I'm going to re-configure my home gym a bit to make it more conducive to stretching and what Dan John calls 'groundwork.' And I just installed sanded plywood for a platform inside and outside the squat rack, on top of the horse mats. It feels better than the rubber of the mats, and it's easier to stretch on. I may also put some adhesive weather strips down to keep the plates from rolling around during deadlifts and rows.
---------------Week 1: Cycle VI---------------
Sunday, 21.10.10
AFTERNOON
Persistence
1.8 mi dog walk along Battle Creek while son practiced flag football nearby. 141 ft. gain.
Very nice, hadn't been here since my running days. Will try to do the other half next Sunday.
Monday, 21.10.11
NOON
Persistence
1.6 mi "Four Hills" walk with dog. 128ft.
AFTERNOON
Resistance
PD: 3 @ 100/120/140/160/170/160/140
RW: 3 @ 135/145/155
SLDL: 3 @ 135/185; DL: 3 @ 225
Intermittence
Concept II Rower: 1 x [30 sec @ L-Int; 30 sec @ M-Int] = 1 minute
Tuesday, 21.10.12
NOON
Persistence
2 mi "Five Hills" walk with dog. 131ft.
Wednesday, 21.10.13
MID-MORNING
Resistance
BP: 3 @ 45/95/135/145/155
OP: 3 @ 45/65/75
SQ: 3 @ 45/95/135
Intermittence
Schwinn Airdyne: 1 x [30 sec @ L-Int; 30 sec @ M-Int] = 1 minute
Persistence
1.6 mi "Three Hills" walk with dog. 118ft.
Kept everything super easy to make sure I got all three modalities in, and got through them quickly. Working on consistency and efficiency above all else, while giving the mid-morning time slot a decent chance to take root.
Thursday, 21.10.14
NOON
Resistance
PD: 3 @ 100/120/140/160
RW: 3 @ 135/145/155/165
SLDL: 3 @ 135/185; DL: 3 @ 225/235/245/255
Intermittence
Concept II Rower: 2 x [30 sec @ L-Int; 30 sec @ M-Int] = 2 minutes
Persistence
1 mi walk with dog and son. Son was home with a stomach ache, but the short walk seemed to do him some good.
Friday, 21.10.15
LATE MORNING
Resistance
BP: 3 @ 45/95/135/145/165
OP: 3 @ 45/75/95
SQ: 3 @ 45/95/135/185
Intermittence
Schwinn Airdyne: 2 x [30 sec @ L-Int; 30 sec @ M-Int] = 2 minutes
Persistence
1.6 mi "Four Hills" walk with dog. 128ft.
Saturday, 21.10.16
EARLY AFTERNOON
Persistence
1.5 mi walk over three of the hills on the "Five Hills" with son and dog on the way to local mom-n-pop shoo. 112ft.
---------------Week 2: Cycle VI---------------
Sunday, 21.10.17
AFTERNOON
Persistence
2.6 mi dog walk along Battle Creek while son practiced flag football nearby. 66 ft.
This is the other half of the creek walk from last Sunday. Next weekend is the playoffs, so one more Battle Creek dog walk, this time in the park from which the creek springs.
Monday, 21.10.18
NOON
Persistence
1.6 mi "Four Hills" walk with dog. 128ft.
AFTERNOON
Resistance
PD: 3 @ 100/120/140/160/170
RW: 3 @ 135/145/165/175
DL: 3 @ 185/225//255/275
Intermittence
Concept II Rower: 3 x [30 sec @ L-Int; 30 sec @ M-Int] = 3 minutes
OK, got the pulls up to the third ramp, will hold steady until the pushes catch up. I didn't realize it, but the minutes for the HIIT are following the Ramp order.
Tuesday, 21.10.19
LATE MORNING
Resistance
BP: 3 @ 45/95/135/145/155/165/175
OP: 3 @ 45/65/75/85/95/100
SQ: 3 @ 45/95/135/185/205/225
Felt a little strain in my mid-back on the last Squat set, so shut it down. All the other lifts are at Ramp 3 loads. Squat needs another 20 pounds.
Intermittence
Schwinn Airdyne: 3 x [30 sec @ L-Int; 30 sec @ M-Int] = 3 minute
Wednesday, 21.10.20
Back felt a little kinky again, so I stopped after the second or third pulldown set.
Thursday, 21.10.21
NOON
Persistence
2 mi "Five Hills" walk with dog. 128ft. 45F, Winter Challenge is on, albeit in subdued, walking mode.
Blew off lifting because there's still a bit of a kink in my back. Another reminder to get serious about stretching/mobility.
Friday, 21.10.22
NOON
Resistance
PD: 3 @ 100/120/140/160/170
RW: 3 @ 135/145/165/175
DL: 3 @ 185/225/
Took it easy on the Deadlifts to make sure my back was OK. It was.
Intermittence
Concept II Rower: 3 x [30 sec @ L-Int; 30 sec @ M-Int] = 3 minutes
EARLY AFTERNOON
Persistence
1.6 mi "Four Hills" walk with dog. 128ft. 49F.
Saturday, 21.10.23
AFTERNOON
Persistence
2.7 mi walk with dog and friend down by the Mississippi River. 50F.
---------------Week 3: Cycle VI---------------
Sunday, 21.10.24
AFTERNOON
Persistence
1.6 mi dog walk in Battle Creek Park while son practiced flag football before their games. It was a wide mix of surface textures: mild chip-seal, bark chips, pebbles, compacted dirt, tree debris. I ended up in a large section that had been fenced off for a dog park. Didn't know until I suddenly realized all the dogs were unleashed. Our dog loved that. Son's team ended up going undefeated for the season and won the playoffs.
Monday, 21.10.25
Tuesday, 21.10.26
NOON
Resistance
BP: 3 @ 45/95/135/155/165/175
OP: 3 @ 45/95/100
SQ: 3 @ 45/95/135/185
Persistence
1.6 mi "Four Hills" walk with dog. 128ft. 50F
Intermittence
Schwinn Airdyne: 3 x [30 sec @ L-Int; 30 sec @ M-Int] = 3 minutes
Wednesday, 21.10.27
NOON
Resistance
PD: 3 @ 100/120/140/160/170
RW: 3 @ 135/145/165/175
DL: 3 @ 185/225/255/265
AFTERNOON
Persistence
2 mi walk with dog. 187ft. 47F
Thursday, 21.10.28
NOON
Resistance
BP: 3 @ 45/95/135/155/165/175
OP: 3 @ 45/75/95/100
SQ: 3 @ 45/95/135/185/195/205
Back felt fine on the Squats, gaining confidence, but will continue to take it slow.
AFTERNOON
Persistence
2 mi "New Five Hills" walk with dog. 207ft. 46F
Wow, exchanging one hill for another and changing the route a bit added about 80ft of elevation.
Friday, 21.10.29
Saturday, 21.10.30
EARLY AFTERNOON
Persistence
1.6 mi "Four Hills" walk with dog. 128ft. 50F
---------------Week 4: Cycle VI---------------
Sunday, 21.10.31
EVENING
Persistence
1-2 miles trick or treating shod with dog.
Monday, 21.11.01
AFTERNOON
Persistence
2 mi "New Five Hills" walk with dog. 207ft. 39F
Tuesday, 21.11.02
NOON
Persistence
2 mi "New Five Hills" walk with dog. 207ft. 37F
Wednesday, 21.11.03
EARLY MORNING
Persistence
1.6 mi "Four Hills" walk with dog. 128ft. 32F
Finally got in my walk right after dropping off the kids. Felt pretty good.
LATE MORNING
Resistance
BP: 3 @ 45/95/135/145/155
OP: 3 @ 45/75/95
SQ: 3 @ 45/95/135/185
Trying to stick to a early-morning dog walk/late morning lift & conditioning schedule. Going to take it easy to see if I can make it work. Does seem optimal, schedule-wise, and lifting in the morning isn't such a hard sell if I'm already a little warmed up from the walk. No goal except consistency . . .
Thursday, 21.11.04
EARLY MORNING
Persistence
1 mi "Two Hills" walk with dog. 50ft. 30F
Cut the "Four Hills" walk short as I relearn my barefoot tolerances. Today was the first walk below freezing.
Friday, 21.11.05
Saturday, 21.11.06
MORNING
Persistence
1.7 mi walk with dog in La Grange Park neighborhood while visiting friends.
AFTERNOON
Persistence
4.4 mi walk downtown and Milenium Park.
---------------Week 5: Cycle VI---------------
Sunday, 21.11.07
AFTERNOON
Persistence
2 mi walk from parking garage to end of Navy Pier.
Monday, 21.11.08
Tuesday, 21.11.09
LATE MORNING
Persistence
2.8 mi "Roman Hills" walk with dog. 48F, 269ft.
On Saturday in Chicago I walked a combined 6.1 miles and my knees held up fine. So perhaps I've been too cautious with them. I'm going to try adding a little distance and elevation gain to the daily dog walks.
Wednesday, 21.11.10
NOON
Persistence
1.6 mi "Four Hills" walk with dog. 144t. 39F
Thursday, 21.11.11
MORNING
Persistence
2.8 mi "Roman Hills" walk with dog. 269ft. Went shod because it had rained and it was 39F. Probably could've made it OK, but the nice thing about walking shod is my pace picks up a bit.
Friday, 21.11.12
MORNING
Persistence
2.8 mi "Roman Hills" walk with dog. 269ft. Moist surfaces and windchill down to 28F, so I went shod again and enjoyed the faster pace.
Saturday, 21.11.13
LATE MORNING
Resistance
OP: 3 @ 45/65/75/85/95
SQ: 3 @ 45/95/135/185
NOON
Persistence
3.1 mi "New Roman Hills" walk with dog. 280 ft, 34F, 30F WC. I walked shod, should've gone bare, but I do walk faster with footwear. Have to figure out why . . .
I think I've convinced myself that the lifting has to come before the walking. Whenever I plan on lifting after I walk, I don't feel up for it after completing the actual walk. And I think that's the order that the exercise 'scientists' recommend: anaerobic --> aerobic. I'm enjoying the longer walks and greater elevation gain though.
I might even forgo the time-restricted dieting for a spell and see if I can eat while getting the kids ready for school, and then lift after I drop the second one off, and then go for my walk. Would be nice to get everything out of the way right away, even if I have to lift lighter, and that's probably the least interruptable time slot for a workout.
---------------Week 6: Cycle VI---------------
Sunday, 21.11.14
MID-MORNING
Resistance
PD: 3 @ 100/120/140/160
Felt a little kink in my mid back so avoided the Rows and Deadlifts. The main thing is to habituate to morning lifting for this cycle I think. After 3-4 weeks, if I find I'm still not getting back to heavier resistances, I may have to re-think this approach, but I like the idea of getting everything done at once, close to first-thing in the morning.
Persistence
3.1 mi "New Roman Hills" walk with dog. 280 ft, 35F, 28F WC.
A light coat of snow, our first of the season, so I went shod again. My knees are feeling just a little bit sore, so I'm wondering if it's the longer walks or the shoes. I think I heel strike more with shoes on, even with semi-minimalist ones like the old Merrells I've been using.
Monday, 21.11.15
Tuesday, 21.11.16
LATE MORNING
Resistance
OP: 3 @ 45/65/75
I got my Pfizer booster shot on Monday, felt slight muscle aches, very slight, but enough to de-motivate me, such is my motivation.
Persistence
2 mi walk with dog. 207 ft. Shod.
Knees felt just a little soreness, maybe I should switch to Sockwas for a more barefoot-like stride.
Wednesday, 21.11.17
MID MORNING
Persistence
2 mi walk with dog. 207 ft. Shod.
Thursday, 21.11.18
Friday, 21.11.19
Saturday, 21.11.20
Taking some time off to make sure my knee soreness goes away.
---------------Week 7: Cycle VI---------------
Sunday, 21.11.21
MID MORNING
Persistence
1 mi walk with dog. 95 ft. 34F, 24F WC. I wasn't sure what my tolerances were, but my feet were starting to get a little numb so I cut the walk short. Knees still feel a little bit sore, but I think going barefoot helped.
Monday, 21.11.22
AFTERNOON
Resistance: Push
OP: 3 @ 45/75/75/75
SQ: 3 @ 75/135/135/135
I'm going to try straight sets across for my worksets. I seem to be going backwards with the Ramp Sets. Part of it is motivation and scheduling, but even when I was more consistent with them it seemed hard to make progress. So I'll experiment and see if more volume at the Target Set load helps, or get serious about backoff sets. But I dunno, three sets at Target weight has always worked for me in the past. So maybe I should consider the Ramp Sets really just a more gradual way of warming up?
Persistence
1 mi walk with dog. 95 ft. 32F
It's good I'm walking short distances to test my temp tolerances, because at the same time I'm allowing my knees to recover from what might be shod-induced soreness from last week.
I ordered a new brand of sockwear called "Skinners." I can't find one of my Sockwas. It will be too cold to walk bare in a bit, and I don't want to use even minimalist shoes like the Merrells, which seem to allow more of a heel strike, although they also seem to allow a faster pace.
Tuesday, 21.11.23
EARLY AFTERNOON
Resistance: Pull
PD: 3 @ 100/120/140/160
SLDL: 3 @ 135/185/225
Persistence
1.8 mi "New Five Hills" walk with dog. 140ft. 52F, 43F WC
Knees felt fine. Looking down, I noticed my soles are almost completely flat when landing. I'll bring the distance back up to 3 miles to see if distance contributed too, or if it was just the Merrells.
Wednesday, 21.11.24
LATE MORNING
Resistance: Push
OP: 3 @ 45/75/75/75
SQ: 3 @ 75/135/135/135
Keeping it light while I let the new/old straight-sets-across protocol take hold and I focus more on consistency.
Intermittance: Airdyne
About a minute Medium Intensity. Machine needs new batteries.
NOON
Persistence
2 mi "New Five Hills" walk with dog. 207ft. 46F, 41F WC
Thursday, 21.11.25
Friday, 21.11.26
Saturday, 21.11.27
---------------Week 8: Cycle VI---------------
Sunday, 21.11.28
NOON
Persistence
2 mi "New Five Hills" walk with dog. 207ft. 34F, 31F WC
Monday, 21.11.29
Tuesday, 21.11.30
NOON
Resistance: Pull
PD: 3 x 3 @
SLDL: 3 x 3 @ 185
RW: 3 x 3 @ 135
PD: 3 @ 100/100/100/120/140
Intermittence
Concept II Rower: 3 x [30 sec @ L-Int; 30 sec @ M-Int] = 3 minutes
Persistence
2 mi "New Five Hills" walk with dog. 207ft. 45F
Wednesday, 21.12.01
NOON
Resistance: Push
BP 3 @ 45/135/135/135
OP: 3 @ 45/75/85/95/95/95
SQ: 3 @ 75/135/135/135
Still taking it easy, trying to work on consistency.
Persistence
1.6 mi Four Hills walk with dog. 128ft. 46F with wet surfaces.
Thursday, 21.12.02
Friday, 21.12.03
Persistence
2.4 mi "New Five Hills" walk with dog. 230ft.
Doubled back to the store to get my daughter a smoothie. Walked in my new Skinners because the surfaces were wet. They seem a little thicker than the Sockwas, but should be a bit better on snow for that.
Saturday, 21.12.04
LATE MORNING
Persistence
2 mi "New Five Hills" walk with dog. 207ft. 34F, 26f WC--getting close to my limits for walking.
Didn't get in the ST later, so that's a wrap!
Now taking care of my health is more important that ever, for the kids.
Here are the stats.
Over the full cycle, I averaged about five and a half days per week for walking, but just three days a week for lifting, and a half day per week for conditioning.
Goals for this cycle. I will try to prioritize weight loss and heart health as much as possible, which means getting consistent with all three metabolic modalities above all else.
I’ve never been much of a dieter, but towards the end of last cycle I experimented a bit with ‘time-restricted dieting,’ which is just limiting one’s nutritional intake to a 8-10 hour window. I appear to have lost five pounds this way. I will try to continue with some version of that, but it will be a loose version—i.e., I won’t freak out if I have a late dinner.
I will also try to make a greater effort to get in the conditioning work, either by running up some of the hills on my walk, getting better about hopping on one of my machines after lifting, or finally doing some sled work. From what I’ve read, higher intensity conditioning is the best metabolic modality for weight loss. It should also aid in getting the blood pressure down.
For the lifting, I’ll continue with the Ramp-to-Target protocol, with four ramp sets and one target set. I may try to increase the volume by either doing two backoff sets or more sets at target weight. I’ll stick with the ratios I adopted over the last cycle or so:
43% of Back Squat = Overhead Press
71% of Back Squat = Bench Press/Pulldown/Pendlay Row
100% = Back Squat
115% of Back Squat = Deadlift
These tweaks will lead to these eventual 3RM plate goals (and their projected 1RMs):
Overhead Press: 3RM x 135 (bar + two 45s) = 1RM x 150
Bench Press, Row, Pulldown: 3 RM x 225 (bar + four 45s) = 1RM x 250
Squat: 3RM x 315 (bar + six 45s) = 1RM x 350
Deadlift: 3RM x 365 (bar + six 45s & two 25s) = 1RM x 405
Training is organized into blocks with each block defined by a five-pound increase in the Squat. The first training block starts with a Squat load of 260, so it will take twelve training blocks to reach my goals.
As such, the Overhead Press will gain 25 pounds, the Bench Press, Pulldown, and Pendlay Rows will gain 40 pounds, the Squat will gain 55, and the Deadlift 65. Should be doable. These plate goals also project to a 1000-pound powerlifting total (Bench + Squat + Deadlift).
I won’t progress to the next training block until everything feels comfortable and, just as importantly, I’m able to get through the sets reasonably quickly. Ideally, it would be nice to get in two, 4-week training blocks per cycle, but at least one should be practicable.
I’m going to start off with everything a little bit lite, to make sure I get all the sets in, and get them in efficiently, and just go up a ramp each split or two for the couple of weeks until I hit the first training block’s targets. I may even try timing the time between sets to keep things humming along, but that would probably be too much trouble.
Also, for this cycle, I’m going to put on hold the idea of spreading out the workouts through the day, and try to do everything together, late morning, when I have a decent block of time available. This will be the major tweak attempt for this cycle. It’s also a good time slot for season-neutral regularity, as it’s not too hot at that time during the summer, and not too cold during the winter. I think making the start time non-negotiable will help with the consistency. It certainly has for my older brother, who’s never been out of shape in his life. And, in any case, lately I’ve been feeling the urge to lift earlier in the day, for no apparent reason. Conversely, at the end of the afternoon, which used to be my favorite time to work out, I’ve been finding the motivation starts to wear off by then.
Yet to be decided is whether to walk first, then lift and do HIIT, or do the lifting and HIIT first and then walk. Exercise science says it's best to do the lifting first, but since I'm eating breakfast just before the workout(s), it might be better to digest while I walk and then lift.
Finally, I'm going to re-configure my home gym a bit to make it more conducive to stretching and what Dan John calls 'groundwork.' And I just installed sanded plywood for a platform inside and outside the squat rack, on top of the horse mats. It feels better than the rubber of the mats, and it's easier to stretch on. I may also put some adhesive weather strips down to keep the plates from rolling around during deadlifts and rows.
---------------Week 1: Cycle VI---------------
Sunday, 21.10.10
AFTERNOON
Persistence
1.8 mi dog walk along Battle Creek while son practiced flag football nearby. 141 ft. gain.
Very nice, hadn't been here since my running days. Will try to do the other half next Sunday.
Monday, 21.10.11
NOON
Persistence
1.6 mi "Four Hills" walk with dog. 128ft.
AFTERNOON
Resistance
PD: 3 @ 100/120/140/160/170/160/140
RW: 3 @ 135/145/155
SLDL: 3 @ 135/185; DL: 3 @ 225
Intermittence
Concept II Rower: 1 x [30 sec @ L-Int; 30 sec @ M-Int] = 1 minute
Tuesday, 21.10.12
NOON
Persistence
2 mi "Five Hills" walk with dog. 131ft.
Wednesday, 21.10.13
MID-MORNING
Resistance
BP: 3 @ 45/95/135/145/155
OP: 3 @ 45/65/75
SQ: 3 @ 45/95/135
Intermittence
Schwinn Airdyne: 1 x [30 sec @ L-Int; 30 sec @ M-Int] = 1 minute
Persistence
1.6 mi "Three Hills" walk with dog. 118ft.
Kept everything super easy to make sure I got all three modalities in, and got through them quickly. Working on consistency and efficiency above all else, while giving the mid-morning time slot a decent chance to take root.
Thursday, 21.10.14
NOON
Resistance
PD: 3 @ 100/120/140/160
RW: 3 @ 135/145/155/165
SLDL: 3 @ 135/185; DL: 3 @ 225/235/245/255
Intermittence
Concept II Rower: 2 x [30 sec @ L-Int; 30 sec @ M-Int] = 2 minutes
Persistence
1 mi walk with dog and son. Son was home with a stomach ache, but the short walk seemed to do him some good.
Friday, 21.10.15
LATE MORNING
Resistance
BP: 3 @ 45/95/135/145/165
OP: 3 @ 45/75/95
SQ: 3 @ 45/95/135/185
Intermittence
Schwinn Airdyne: 2 x [30 sec @ L-Int; 30 sec @ M-Int] = 2 minutes
Persistence
1.6 mi "Four Hills" walk with dog. 128ft.
Saturday, 21.10.16
EARLY AFTERNOON
Persistence
1.5 mi walk over three of the hills on the "Five Hills" with son and dog on the way to local mom-n-pop shoo. 112ft.
---------------Week 2: Cycle VI---------------
Sunday, 21.10.17
AFTERNOON
Persistence
2.6 mi dog walk along Battle Creek while son practiced flag football nearby. 66 ft.
This is the other half of the creek walk from last Sunday. Next weekend is the playoffs, so one more Battle Creek dog walk, this time in the park from which the creek springs.
Monday, 21.10.18
NOON
Persistence
1.6 mi "Four Hills" walk with dog. 128ft.
AFTERNOON
Resistance
PD: 3 @ 100/120/140/160/170
RW: 3 @ 135/145/165/175
DL: 3 @ 185/225//255/275
Intermittence
Concept II Rower: 3 x [30 sec @ L-Int; 30 sec @ M-Int] = 3 minutes
OK, got the pulls up to the third ramp, will hold steady until the pushes catch up. I didn't realize it, but the minutes for the HIIT are following the Ramp order.
Tuesday, 21.10.19
LATE MORNING
Resistance
BP: 3 @ 45/95/135/145/155/165/175
OP: 3 @ 45/65/75/85/95/100
SQ: 3 @ 45/95/135/185/205/225
Felt a little strain in my mid-back on the last Squat set, so shut it down. All the other lifts are at Ramp 3 loads. Squat needs another 20 pounds.
Intermittence
Schwinn Airdyne: 3 x [30 sec @ L-Int; 30 sec @ M-Int] = 3 minute
Wednesday, 21.10.20
Back felt a little kinky again, so I stopped after the second or third pulldown set.
Thursday, 21.10.21
NOON
Persistence
2 mi "Five Hills" walk with dog. 128ft. 45F, Winter Challenge is on, albeit in subdued, walking mode.
Blew off lifting because there's still a bit of a kink in my back. Another reminder to get serious about stretching/mobility.
Friday, 21.10.22
NOON
Resistance
PD: 3 @ 100/120/140/160/170
RW: 3 @ 135/145/165/175
DL: 3 @ 185/225/
Took it easy on the Deadlifts to make sure my back was OK. It was.
Intermittence
Concept II Rower: 3 x [30 sec @ L-Int; 30 sec @ M-Int] = 3 minutes
EARLY AFTERNOON
Persistence
1.6 mi "Four Hills" walk with dog. 128ft. 49F.
Saturday, 21.10.23
AFTERNOON
Persistence
2.7 mi walk with dog and friend down by the Mississippi River. 50F.
---------------Week 3: Cycle VI---------------
Sunday, 21.10.24
AFTERNOON
Persistence
1.6 mi dog walk in Battle Creek Park while son practiced flag football before their games. It was a wide mix of surface textures: mild chip-seal, bark chips, pebbles, compacted dirt, tree debris. I ended up in a large section that had been fenced off for a dog park. Didn't know until I suddenly realized all the dogs were unleashed. Our dog loved that. Son's team ended up going undefeated for the season and won the playoffs.
Monday, 21.10.25
Tuesday, 21.10.26
NOON
Resistance
BP: 3 @ 45/95/135/155/165/175
OP: 3 @ 45/95/100
SQ: 3 @ 45/95/135/185
Persistence
1.6 mi "Four Hills" walk with dog. 128ft. 50F
Intermittence
Schwinn Airdyne: 3 x [30 sec @ L-Int; 30 sec @ M-Int] = 3 minutes
Wednesday, 21.10.27
NOON
Resistance
PD: 3 @ 100/120/140/160/170
RW: 3 @ 135/145/165/175
DL: 3 @ 185/225/255/265
AFTERNOON
Persistence
2 mi walk with dog. 187ft. 47F
Thursday, 21.10.28
NOON
Resistance
BP: 3 @ 45/95/135/155/165/175
OP: 3 @ 45/75/95/100
SQ: 3 @ 45/95/135/185/195/205
Back felt fine on the Squats, gaining confidence, but will continue to take it slow.
AFTERNOON
Persistence
2 mi "New Five Hills" walk with dog. 207ft. 46F
Wow, exchanging one hill for another and changing the route a bit added about 80ft of elevation.
Friday, 21.10.29
Saturday, 21.10.30
EARLY AFTERNOON
Persistence
1.6 mi "Four Hills" walk with dog. 128ft. 50F
---------------Week 4: Cycle VI---------------
Sunday, 21.10.31
EVENING
Persistence
1-2 miles trick or treating shod with dog.
Monday, 21.11.01
AFTERNOON
Persistence
2 mi "New Five Hills" walk with dog. 207ft. 39F
Tuesday, 21.11.02
NOON
Persistence
2 mi "New Five Hills" walk with dog. 207ft. 37F
Wednesday, 21.11.03
EARLY MORNING
Persistence
1.6 mi "Four Hills" walk with dog. 128ft. 32F
Finally got in my walk right after dropping off the kids. Felt pretty good.
LATE MORNING
Resistance
BP: 3 @ 45/95/135/145/155
OP: 3 @ 45/75/95
SQ: 3 @ 45/95/135/185
Trying to stick to a early-morning dog walk/late morning lift & conditioning schedule. Going to take it easy to see if I can make it work. Does seem optimal, schedule-wise, and lifting in the morning isn't such a hard sell if I'm already a little warmed up from the walk. No goal except consistency . . .
Thursday, 21.11.04
EARLY MORNING
Persistence
1 mi "Two Hills" walk with dog. 50ft. 30F
Cut the "Four Hills" walk short as I relearn my barefoot tolerances. Today was the first walk below freezing.
Friday, 21.11.05
Saturday, 21.11.06
MORNING
Persistence
1.7 mi walk with dog in La Grange Park neighborhood while visiting friends.
AFTERNOON
Persistence
4.4 mi walk downtown and Milenium Park.
---------------Week 5: Cycle VI---------------
Sunday, 21.11.07
AFTERNOON
Persistence
2 mi walk from parking garage to end of Navy Pier.
Monday, 21.11.08
Tuesday, 21.11.09
LATE MORNING
Persistence
2.8 mi "Roman Hills" walk with dog. 48F, 269ft.
On Saturday in Chicago I walked a combined 6.1 miles and my knees held up fine. So perhaps I've been too cautious with them. I'm going to try adding a little distance and elevation gain to the daily dog walks.
Wednesday, 21.11.10
NOON
Persistence
1.6 mi "Four Hills" walk with dog. 144t. 39F
Thursday, 21.11.11
MORNING
Persistence
2.8 mi "Roman Hills" walk with dog. 269ft. Went shod because it had rained and it was 39F. Probably could've made it OK, but the nice thing about walking shod is my pace picks up a bit.
Friday, 21.11.12
MORNING
Persistence
2.8 mi "Roman Hills" walk with dog. 269ft. Moist surfaces and windchill down to 28F, so I went shod again and enjoyed the faster pace.
Saturday, 21.11.13
LATE MORNING
Resistance
OP: 3 @ 45/65/75/85/95
SQ: 3 @ 45/95/135/185
NOON
Persistence
3.1 mi "New Roman Hills" walk with dog. 280 ft, 34F, 30F WC. I walked shod, should've gone bare, but I do walk faster with footwear. Have to figure out why . . .
I think I've convinced myself that the lifting has to come before the walking. Whenever I plan on lifting after I walk, I don't feel up for it after completing the actual walk. And I think that's the order that the exercise 'scientists' recommend: anaerobic --> aerobic. I'm enjoying the longer walks and greater elevation gain though.
I might even forgo the time-restricted dieting for a spell and see if I can eat while getting the kids ready for school, and then lift after I drop the second one off, and then go for my walk. Would be nice to get everything out of the way right away, even if I have to lift lighter, and that's probably the least interruptable time slot for a workout.
---------------Week 6: Cycle VI---------------
Sunday, 21.11.14
MID-MORNING
Resistance
PD: 3 @ 100/120/140/160
Felt a little kink in my mid back so avoided the Rows and Deadlifts. The main thing is to habituate to morning lifting for this cycle I think. After 3-4 weeks, if I find I'm still not getting back to heavier resistances, I may have to re-think this approach, but I like the idea of getting everything done at once, close to first-thing in the morning.
Persistence
3.1 mi "New Roman Hills" walk with dog. 280 ft, 35F, 28F WC.
A light coat of snow, our first of the season, so I went shod again. My knees are feeling just a little bit sore, so I'm wondering if it's the longer walks or the shoes. I think I heel strike more with shoes on, even with semi-minimalist ones like the old Merrells I've been using.
Monday, 21.11.15
Tuesday, 21.11.16
LATE MORNING
Resistance
OP: 3 @ 45/65/75
I got my Pfizer booster shot on Monday, felt slight muscle aches, very slight, but enough to de-motivate me, such is my motivation.
Persistence
2 mi walk with dog. 207 ft. Shod.
Knees felt just a little soreness, maybe I should switch to Sockwas for a more barefoot-like stride.
Wednesday, 21.11.17
MID MORNING
Persistence
2 mi walk with dog. 207 ft. Shod.
Thursday, 21.11.18
Friday, 21.11.19
Saturday, 21.11.20
Taking some time off to make sure my knee soreness goes away.
---------------Week 7: Cycle VI---------------
Sunday, 21.11.21
MID MORNING
Persistence
1 mi walk with dog. 95 ft. 34F, 24F WC. I wasn't sure what my tolerances were, but my feet were starting to get a little numb so I cut the walk short. Knees still feel a little bit sore, but I think going barefoot helped.
Monday, 21.11.22
AFTERNOON
Resistance: Push
OP: 3 @ 45/75/75/75
SQ: 3 @ 75/135/135/135
I'm going to try straight sets across for my worksets. I seem to be going backwards with the Ramp Sets. Part of it is motivation and scheduling, but even when I was more consistent with them it seemed hard to make progress. So I'll experiment and see if more volume at the Target Set load helps, or get serious about backoff sets. But I dunno, three sets at Target weight has always worked for me in the past. So maybe I should consider the Ramp Sets really just a more gradual way of warming up?
Persistence
1 mi walk with dog. 95 ft. 32F
It's good I'm walking short distances to test my temp tolerances, because at the same time I'm allowing my knees to recover from what might be shod-induced soreness from last week.
I ordered a new brand of sockwear called "Skinners." I can't find one of my Sockwas. It will be too cold to walk bare in a bit, and I don't want to use even minimalist shoes like the Merrells, which seem to allow more of a heel strike, although they also seem to allow a faster pace.
Tuesday, 21.11.23
EARLY AFTERNOON
Resistance: Pull
PD: 3 @ 100/120/140/160
SLDL: 3 @ 135/185/225
Persistence
1.8 mi "New Five Hills" walk with dog. 140ft. 52F, 43F WC
Knees felt fine. Looking down, I noticed my soles are almost completely flat when landing. I'll bring the distance back up to 3 miles to see if distance contributed too, or if it was just the Merrells.
Wednesday, 21.11.24
LATE MORNING
Resistance: Push
OP: 3 @ 45/75/75/75
SQ: 3 @ 75/135/135/135
Keeping it light while I let the new/old straight-sets-across protocol take hold and I focus more on consistency.
Intermittance: Airdyne
About a minute Medium Intensity. Machine needs new batteries.
NOON
Persistence
2 mi "New Five Hills" walk with dog. 207ft. 46F, 41F WC
Thursday, 21.11.25
Friday, 21.11.26
Saturday, 21.11.27
---------------Week 8: Cycle VI---------------
Sunday, 21.11.28
NOON
Persistence
2 mi "New Five Hills" walk with dog. 207ft. 34F, 31F WC
Monday, 21.11.29
Tuesday, 21.11.30
NOON
Resistance: Pull
PD: 3 x 3 @
SLDL: 3 x 3 @ 185
RW: 3 x 3 @ 135
PD: 3 @ 100/100/100/120/140
Intermittence
Concept II Rower: 3 x [30 sec @ L-Int; 30 sec @ M-Int] = 3 minutes
Persistence
2 mi "New Five Hills" walk with dog. 207ft. 45F
Wednesday, 21.12.01
NOON
Resistance: Push
BP 3 @ 45/135/135/135
OP: 3 @ 45/75/85/95/95/95
SQ: 3 @ 75/135/135/135
Still taking it easy, trying to work on consistency.
Persistence
1.6 mi Four Hills walk with dog. 128ft. 46F with wet surfaces.
Thursday, 21.12.02
Friday, 21.12.03
Persistence
2.4 mi "New Five Hills" walk with dog. 230ft.
Doubled back to the store to get my daughter a smoothie. Walked in my new Skinners because the surfaces were wet. They seem a little thicker than the Sockwas, but should be a bit better on snow for that.
Saturday, 21.12.04
LATE MORNING
Persistence
2 mi "New Five Hills" walk with dog. 207ft. 34F, 26f WC--getting close to my limits for walking.
Didn't get in the ST later, so that's a wrap!
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