Concurrent Strength & Endurance Training 2017: Cycle I

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Dec 28, 2016.

  1. Bare Lee

    Bare Lee
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    OK, one last try to adhere to some kind of cycle plan. If a new year doesn't motivate a fresh start, I don't know what will.

    Will try the same plan I intended to implement at the end of 2016: a Push/Pull split with conditioning, perhaps with a twist like doing five three-rep sets instead of three five-rep sets.

    Push
    Squats
    Overhead Press
    Bench Press

    Assistance: Overhead Dumbbell Press, Bench Dumbbell Press, Box Jump, Sled Push, Medicine Ball, Stationary Cycling/Elliptical Machine.

    Pull
    Deadlift
    Pullup
    Row

    Assistance: Pulldowns, One-hand Dumbbell Row, Rope/Sled Pulls, Stationary Rowing.

    Monday: Push 5 x 3
    Tuesday: Pull 5 x 3
    Wednesday: Push 5 x 3
    Thursday: Pull 5 x 3
    Friday: Push 5 x 3
    Saturday: Pull 5 x 3
    Sunday: Bike Ride

    I'll also try to get better about commuting more with my bike again.


    ---------------Week 1: Cycle I---------------

    Starting weight: 250lbs exactly.

    Sunday, 17.01.01
    AM, Anytime Fitness

    Lifting -- Push, priming

    Squat: 3 x 5 @ empty bar
    Overhead Press: 3 x 5 @ empty bar
    Bench Press: 3 x 5 @ empty bar

    Conditioning
    Battling Ropes: a few battles
    Medicine Ball: vertical, 8 x 15 lbs
    Prowler Push: one lap, empty
    Elliptical Machine: a minute or two

    Well, won the most important battle, got to the gym first thing around 7am. Everything without plates, just priming. Not sure if the Battling Ropes will become a mainstay, but I liked the other conditioning stuff. Battling Ropes didn't feel very good on my shoulders, kind of like an upright row. (Edit: looked them up on T-Nation, and Scott Abel confirms my suspicion and recommends against them: https://www.t-nation.com/training/3-shoulder-killers-to-avoid.)

    The main goal is to ease into things slowly and avoid hurting myself. I would like to use the Iron Ratio once again and base it on Squat progress, but it may take my knees longer to re-adapt than the rest of me. We'll see. If I take 25 lbs as my initial base unit (BU), then I get the following initial values for my six primary lifts:

    OHP (BU x 2) = 50 lbs
    P RW (BU x 2.5) = 63 lbs
    PU (BU x 2.7) = 68 lbs
    BP (BU x 3) = 75 lbs
    SQ (BU x 4) = 100 lbs
    DL (BU x 4.6) = 115 lbs

    I'll add 2.5 or 5 pounds to each Push/Pull pair until I reach decent resistance in a given lift, ideally the squat, then slow down the rate of increase across all lifts in order to maintain the Iron Ratio. That is, the Iron Ratio will be based on my weakest lift, and not the base unit per se; the weakest lift will dictate the base unit's value.

    Tomorrow I think I'll do the Push lifts again with the above values. Next Sunday I'll try to get in my first bike ride. So a weekly routine will look something like this:

    Day 1, Bike Ride
    Days 2 & 3, Push/Pull, BU + 2.5lbs
    Days 4 & 5, Push/Pull, BU + 2.5lbs
    Days 6 & 7, Push/Pull, BU + 2.5lbs

    Monday, 17.01.02

    Tuesday, 17.01.03

    Wednesday, 17.01.04
    AM, Anytime Fitness

    Lifting -- Push, BU = 25 lbs

    Squat: 3 x 5 @ 100 lbs
    Overhead Press: 3 x 5 @ 50 lbs
    Bench Press: 1 x 15 @ 75 lbs

    Conditioning
    Prowler Push: one lap, 45 lbs

    Woke up at 4:30am, tried to convince myself to stay under the warm covers (-2F/-30 WC outside), but knew I had to get up and get to the gym. I had slept well and my well-rested flesh felt primed to defy gravity again. I had skipped Monday and Tuesday's workouts for bullshit reasons, but it probably wasn't a bad idea to let my body adjust to the idea of working out again after Sunday's lite lifting. Gym already had a couple of young, lean guys doing curls and triceps kickbacks near my rack. Everything was super easy, but I'll keep things very light for another week or so, just to be safe.

    Thursday, 17.01.05
    AM, Anytime Fitness

    Lifting -- Pull, BU = 25 lbs

    Deadlift: 3 x 3 @ 135
    Row: 3 x 3 @ 135
    Pullup: 3 x 3 @ -70 lbs assist

    My Deadlift was supposed to be 115, based on a 25 base unit (BU), but just seemed silly to do it with smaller plates. So I put on two 45s. Then for Rows too, seemed silly to reduce, so I did 135 again. That felt about right, in terms of resistance for my current out-of-shapeness. Still, I think I'm committed to keeping everything lite until I trust my knees enough to start pushing the squats, but perhaps letting the lifts get a little bit ahead, with respect to the Iron Ratio--just enough to feel some decent resistance--isn't such a bad idea. We'll see.

    I was going to do some rope pulls with the prowler, but the gym doesn't have a rope for that, so might have to buy one and lug it to the gym. It would be nice to get in some prowler work each and every workout I think. I wish I would've thought of this sooner. Some of the online fitness stores, like Rogue and Yukon, have great holiday sales.

    Would like to start running some hills, but I think I'll wait till this cold snap ends (-2 F, -20 WC right now). It's supposed to be in the 20s again next week. Hopefully by the middle of this cycle or so, I'll have the full ST and Conditioning 'program' up and running.

    Friday, 17.01.06


    Saturday, 17.01.07

    ---------------Week 2: Cycle I---------------

    Sunday, 17.01.08
    AM, Anytime Fitness

    Lifting -- Push, BU = 35 lbs

    Squat (SQ): 3 x 3 @ 140 lbs
    Overhead Press (OP): 3 x 3 @ 70 lbs

    Made a bit of a jump, to BU = 35. Squats felt fine, but I felt a little niggle in the front of my right shoulder, at the bottom of the OP. With care, I was able to complete my OP sets, but I skipped the BP just to be safe. Probably just one of those getting-back-into-shape niggles, so hopefully gone soon. Then I'll be able to say I'm over the 'priming' stage, and can focus on progressive overload, albeit still at a very gradual pace until my Squat 3RM is up over 200 somewhere. Then I'll enter a phase of true micro-loading. Next time I'll probably try 150 or 160.

    Finding myself gravitating to a simple 3 x 3 protocol. Probably the best way to deal with the mental burden of lifting everyday (ideally). Now need to start integrating the conditioning portion a bit more systematically.

    Edit: OK, finally got around to writing up a new spread sheet for 2017, based on the simple Push/Pull split and 3RM sets. While setting things up it occurred to me that it would still be nice to know what my projected 1RM is, so I'm making the Base Unit (BU) correspond to the 1RM, then 3RM is 90%. So today the BU is 39, the 3RM BU is 35. Doesn't really matter now, but in a few weeks when resistance increases it might be nice to keep track of my projected 1RM. It will also make it easier to calculate other RMs if decide to diverge from the three-rep sets.

    Monday, 17.01.09
    AM, Garage Gym

    Lifting -- Pull, 1RM BU = 39 lbs

    Deadlift: 3 x 3 @ 160
    Row: 3 x 3 @ 125

    Slept in till 7am (late night watching the Packers/Giants game on TiVo), then had a little time before taking the kids to school, so I did my Deadlifts and Rows in the garage gym. It felt satisfying to use my old equipment and set-up. My son was busy having fun with the pulldown cable so I skipped pulldowns. My assisted pullups are way ahead of everything anyway so doesn't really matter.

    Nonetheless, the loads are starting to offer some resistance. Should be properly primed after this week if the injury-free progress continues. Just have to monitor the right shoulder niggle, but I think it will work out to work it out working out. Feeling good overall and happy it hasn't taken much time or effort to get back into a workout rhythm. The KISS "Triple" (3 lifts x 3 sets x 3 reps) routine helps keep everything in bite-sized chunks. Conditioning remains optional but I will get to it once I'm sure the lifting has reached a base level of sorts.

    Tuesday, 17.01.10
    AM, Anytime Fitness

    Lifting -- Push, BU = 51 lbs

    SQ: 2 x 3 @ 185 lbs
    OP: 3 x 3 @ 95 lbs
    BP: 2 x 10 @ 95 lbs
    Prowler Push: 2 laps, 90 lbs

    Decided to see what two 45s and two 25s felt like for the squat. Felt good -- perfect resistance for my current strength levels. So I think I'll start microloading from here, from this base. I only did two squat sets because I felt a slight strain in my lower back. Should be gone by next time. Whew, this feels good! I thought it would take a week or two more to get to this load. I think I'll try to increase the Base Unit by one pound for every Push/Pull cycle for while now, and see how that goes. When that gets to be too much, I'll increase by a half pound, then a quarter pound.

    My right shoulder still felt a little funny on the Overhead Press, but possibly a little better than on Sunday. I did some trigger point therapy in between sets, and this seemed to help. For the Bench, I kept it a bit lighter than prescribed, to make sure I don't antagonize the right shoulder, but the 10-rep sets felt good. Then I did two laps on the prowler with two 45s. Wow, I was really winded after each lap. My cardiovascular conditioning is crap. No where to go but up. I'll have to try to figure out where the prowler fits in with the Iron Ratio, but it seems like basing it on my Squat or Deadlift load might be the way to go.Thoughts?

    Anyway, it's definitely getting easier to get out of bed and head straight to the gym. Still not sure what it's going to be like lifting really heavy loads first thing. I guess I'll find out by the end of this cycle. Also curious about how long it will take to get back to where I was at the end of 2015. I could see it taking six months, or six weeks. Hard to tell. I think it's true that it's easier to recover strength than endurance. After just 10 days, I'm already over half of my previous 1RM for the Squat, close to 2/3s.

    Wednesday, 17.01.11

    Thursday, 17.01.12

    Friday, 17.01.13
    PM, Garage Gym

    Lifting -- Pull, 1RM BU = 51 lbs

    Deadlift: 3 x 3 @ 210
    Row: 3 x 3 @ 125

    Wednesday I shoveled a lot of snow, then thought one more day off for my niggly right shoulder couldn't hurt. During Friday's short workout it felt fine. We'll see next time I press/push. 210 for the deadlift felt easy but it was still the first time the resistance felt decent. So yeah, I'm done with the priming stage for sure, now on to progressive microloading . . .

    Deadlifting in a cold garage brought back memories of hurting my hip two years ago, so definitely moving cautiously. Still, Abide's 180-kg Deadlift is inspiring, and I'm feeling very motivated to lift these days, so anxious to see how long it will take to get back to where I was a year ago.

    Saturday, 17.01.14

    ---------------Week 3: Cycle I---------------

    Sunday, 17.01.15

    Monday, 17.01.16
    mid-AM, Anytime Fitness

    Lifting -- Push, BU = 53 lbs

    SQ: 3 x 3 @ 190 lbs
    OP: 3 x 3 @ 95 lbs
    BP: 3/5 @ 135 lbs
    Sled Push: 2 laps, 90 lbs

    Woke up a little late, at 7am. Didn't want to deal with the pre-9-to-5 crowd, so hit the gym at 10am. Just a half dozen souls at that time.

    No more niggle in my right shoulder, so perhaps taking some time off the week prior did some good. Everything felt solid, but kept the BP a little easy just to make sure the right shoulder was OK.

    I strayed a bit from the Iron Ratio. Might be a little early for true microloading, but writing everything out is a useful guide as I build back up. I guess I'll round everything to five-pound increments this week at least. More fine-grained loading seems kind of arbitrary, since everything is lighter than my actual strength levels, although the squats don't feel off by a whole lot now.

    17.01.15.Week 3.jpg

    Still trying to figure out the best way to program the sled push. Abide, any thoughts?

    Tuesday, 17.01.17
    AM, Anytime Fitness

    Lifting -- Pull, 1RM BU = 53 lbs
    Deadlift: 3/3/2 @ 220
    Row: 3 x 3 @ 135
    PU: 3/2 @ -55 assist (195lbs)

    Wow, Monday's workout soreness had me highly motivated as soon as I opened my eyes around 6am, after a late night playing music (noise to most people). Freezing rain and snow made the commute a little fun. 220 pounds felt like pretty good resistance on the deadlift, so maybe it is time to shift to true microloading after all. Another few workouts and I'll know for sure. Stopped one rep short on the third set. Felt just a hint of strain. Same thing on the pullups -- I felt a little niggle in my left shoulder so I shut it down immediately. I haven't really gotten back to pullups yet so there's plenty of time for that to get up to speed.

    Wednesday, 17.01.18

    Thursday, 17.01.19

    Friday, 17.01.20
    Mid-Am, Anytime Fitness

    Lifting -- Push, BU = 54 lbs
    SQ: 3 x 3 @ 195 lbs
    OP: 3/3/4 @ 95 lbs
    BP: 3 x 3 @ 145 lbs
    Sled Push: 2 laps, 200 lbs (three plates = 135 lbs + sled weight 65 lbs?)

    Not sure why I didn't work out on Wednesday. Thursday I had only slept three hours but I felt like a good pump. Today, really felt primed for a workout and everything felt light. The Press was flying up and I almost went for 10 reps on the last set but I stopped myself after four. Best to stick with the program and let the Squat load be the guide. But the Squat load itself felt like it could easily be 20-30 pounds heavier, so I think Abide is right -- the strength will return quickly.

    Still loving the simplicity of the KISS Triple. It only takes 20-30 minutes to work out, but that will increase once the loads get up there and I mix in more conditioning, perhaps starting next week. I was really huffing after the sled pushes though.

    Saturday, 17.01.21
    Spent all afternoon housecleaning, so no motivation for workout afterwards. Shoulda gone for it anyways. I think I'm primed enough now that I can lift everyday.

    ---------------Week 4: Cycle I---------------

    Sunday, 17.01.22
    Driving to birthday parties and then massive shopping at REI, IKEA, and the Mall of America, with tons of kiddie-ride line-waiting at the latter as well. When I got home, all I wanted was beer and sashimi while watching NFL blowouts. My knees also felt a little sore from being on my feet so much at a slow, shuffling pace. Repetitive stress of any kind seems to aggravate the degenerative menisci the most. They seem to tolerate squatting and deadlifting heavy even short sprints reasonably well.

    Monday, 17.01.23
    Late afternoon, Garage Gym

    Lifting -- Push, BU = 60 lbs
    SQ: 2/3/2 @ 215 lbs
    TK OP: 3 x 3 @ 110 lbs

    Decided to skip the Pull workout and do another Push, since the Squat is the lift holding everything else back. Wasn't really in the mood, so wussied out of the last rep on two sets. With my 35-pound shorty bar, 215 lbs = two plates on either end, so I decided it was time to start using the belt again. It was tight without even clamping it! Hopefully by the time the loads get intense, I'll have that little issue solved and won't need to loosen the screws and readjust the length. Still haven't put on the knee sleeves.

    Felt funny to be kneeling again for the Overhead Press, but it went up easy enough. It won't feel satisfying until I'm back up to 135 I think.

    Skipped the Bench Press as my wife got home. The main thing is to keep working on the Squat. I thought I'd be finished priming by now and ready to microload, but I still seem to be able to go up in 10-to-20-pound chunks. Will try a 225-pound squat next time. Everything feels good and solid, although my feet were a little sore from the sled push on Friday, which I do as sprinted laps. My arch and lower leg muscles appear to have atrophied without the running.

    Currently I'm at 76% of past strength levels (Squat 1RM = 315 lbs). So 3/4s of the way there. Would be cool to get to 90% by the end of this cycle. That would be 3 x 3 x 255 lbs for the squat. Starting to Jones for some fresh PRs come summer . . . eventually want to see a 225-pound Overhead Press.

    Tuesday, 17.01.24
    PM, Garage Gym

    Lifting -- Pull, 1RM BU = 60 lbs

    Deadlift: 3 x 2 @ 250
    Row: 3 x 3 @ 125

    Deadlift felt fine but it was a 30-pound jump from the last time I did them, so I left off the third rep of each set just to be safe. Next time I'll only be adding five pounds so I'll do the full three-rep sets then. The coarse priming (with increases in 10-to-30-pound increments) is just about done, now for the more gradual priming (five-pound increments) until I'm back to 80-90% of my past strength levels, then microloading. Overall, I'm pretty happy that I've been able to avoid any significant injury or niggle issues almost a month into my rehabilitation. So no need to get greedy now. By the end of this cycle the priming will be done and I'll be doing decent resistances if this keeps up.

    Rows felt way too light. I think I may have to start integrating One-hand Dumbell Rows to get in enough back work. Didn't do pulldowns. Didn't want to add all the plates back on. My son enjoys playing with the cable using small plates. But I can't keep ignoring them forever if I keep using my garage gym for 1-3 workouts per week.

    Wednesday, 17.01.25
    Mid afternoon, Anytime Fitness

    Lifting -- Push, BU = 62 lbs
    SQ: 3 x 3 @ 225 lbs
    OP: 3 x 3 @ 115 lbs
    BP: 3 x 3 @ 165 lbs
    Sled Push: 3 laps @ 200 lbs

    I think I've finally found the proper Squat resistance to begin microloading. 3 x 225 felt Goldilocks right. But since my other lifts feel relatively easy, perhaps I'll add sets to the Squat until it catches up to the others, as I've done in the past. Also, it's looking like I might finally achieve an ED routine this week as well. So a coupla good mid-cycle milestones.

    The gym was staffed with the same women who was giving burpee/kettlebell lessons last week. No complaints about the bare feet then nor today, when she was out on the mat giving some poor skinny sap lessons on how to do the make a cross with very small dumbbells. So after a year of wondering what their shoe policy was, and being a little hesitant to come in during staffed hours lest they tell me never to come in bare, I feel a little relieved. Of course, other staff members might have a less organic view.

    Thursday, 17.01.26
    Put off the workout till afternoon, then stuff came up. Another reminder that first-thing-in-the-morning training is still the way to go, despite my recent luck in getting in some workouts during the day.

    Friday, 17.01.27
    AM, Anytime Fitness

    Lifting -- Pull, 1RM BU = 62 lbs
    DL: 3 x 3 @ 255
    Rw: 3 x 3 @ 140
    PU: 3 @ -70/-40/-55/-55 assist (195lbs)
    1DB Rw: 3 x 90 L & R

    Deadlift still feels pretty easy, enough that I have to concentrate on good form. Rows were also pretty light. I warmed up on -70 lbs assist on the pullup machine, then when for -40, which felt a little too hard for three sets, so I backed off to -55 for my last two sets. According to my old Iron Ratio calculations, given my current Base Unite of 62 lbs, my One-hand Dumbbell Row should be 90 lbs, so I checked it out with one set. Yep, that's doable. I'll do three sets next time. I'd like to maintain a 2:1 ratio of back-to-front or pull-to-push work, which I can do with the extra dumbbell rows: DL + BB Rw + PU + 1DB Rw = four back/pull lifts; BP + OP = two front/push lifts. This works if I exclude squats from front work, even though they're classed as a push lift. It also kind of gives me the green light to do more squat sets if I want to, without screwing with the volume symmetry of the Push-Pull alternation:

    SQ: 6 x 3
    OP: 3 x 3
    BP: 3 x 3
    Sled Push: 3 x 3

    45 reps

    DL: 3 x 3
    Rw: 3 x 3
    PU: 3 x 3
    DB Rw: 3 x 3
    Sled Pull: 3 x 3

    45 reps

    OK, now I have to actually do six squat sets, but emphasizing squats in order to achieve a faster rate of Base Unit increase has worked for me in the past, so I think it's worth trying again. For me anyway, squats really are the king of lifts, and seem to provide a foundation for the other lifts' progress. In any case, currently they're still my weakest lift, so for the short time at least it seems like a good idea to get in some extra sets on them.

    Saturday, 17.01.28
    Mid-morning, Anytime Fitness

    Lifting -- Push, BU = 64 lbs
    SQ: 3 x 3 @ 230 lbs
    OP: 3 x 3 @ 115 lbs
    BP: 3 x 3 @ 175 lbs
    Sled Push: 2 laps @ 200 lbs

    Decided to make one last five-pound jump on the squat before beginning microloading next week. I loosened my belt one notch and that felt about right. So I guess I didn't gain that much belly during the year I took off. My abs were still sore from the deadlift the day before and I could really feel them against the belt while squatting. OP felt solid, and the BP is starting to feel challenging. Only did two laps on the sled push because my whole body is starting to feel a bit sorer now that my loads are a little over 75% of where they were at the end of 2015. Then it was time to 'coach' 6U basketball and wallow in the semi-controlled chaos.

    ---------------Week 5: Cycle I---------------

    I will try to start microloading this week, raising the Base Unit for each Push-Pull pair one half pound. So if I get in six workouts, the BU will go up 1.5 lbs a week, or about six pounds a week for my squat. If I can maintain this rate of increase, then I'll be back to my old strength levels by early April, and by mid-May I'll be ready for a 400-pound deadlift. So Abide has about three and half months to raise his DL by 2 kgs.

    17.01.29.Week 5.jpg

    Sunday, 17.01.29
    Knees felt a little gimpy, and I spent most of the day with the kids and some of their friends. Still, I could've gotten in something if I really wanted to.

    Monday, 17.01.30
    Wow, spent all afternoon at my dad's eye doctor. He can barely walk or stand now. Wheelchair time.

    Tuesday, 17.01.31
    Lesson already learned: I put off working out until I got home late afternoon, then got caught up in other stuff. I should've gone out of my way to make it to the public gym before coming home. It's not that far out of the way.

    Wednesday, 17.02.01
    Mid-afternoon, Anytime Fitness

    Lifting -- Push, BU = 65 lbs
    SQ: 3 x 3 @ 235 lbs
    OP: 3 x 3 @ 120 lbs
    BP: 3 x 3 @ 185 lbs

    I decided to skip Monday and Tuesday's Base Unit--64.5--and go straight to Wednesday's BU of 65. Then I rounded up because I just can't be bothered to deal with bringing small plates to the gym (yet). Everything felt solid.

    One of the staff came up to me and told me I had to at least wear socks. Dang, oh well, it was fun while it lasted. I think I'll still go barefoot when they're unstaffed, then use my Sockwas during staffed hours.

    Skipped my sled pushes as I was feeling a bit hypoglycemic after lifting.

    Thursday, 17.02.02
    mid-AM, Anytime Fitness

    Lifting -- Pull, 1RM BU = 65 lbs
    DL: 3 x 3 @ 275
    Rw: 3 x 3 @ 145
    PU: 3 x 3 @ -55 assist (195lbs)
    1DB Rw: 3 x 3 @ 90 L & R

    Used my belt for Deadlifts for the first time since 2015.

    Everything felt a little too easy. So I dunno, I guess I'm still priming to some extent, not quite ready for true microloading . . .

    One of the staff, a guy I'd seen training clients several times, was in a little early (staffed hours are from 12-7pm Mon-Th, 12-3pm Fri-Sat), getting in his workout. I forgot to look for my Sockwas, so I was still lifting barefooted. He didn't seem to mind, and he hadn't mentioned it before. So I asked him about chalk. Predictably, he said they don't allow it--too messy. Still no mention about the bare feet though, even though we were talking about gym rules, so I'll assume yesterday it was just the other staffer, a guy I hadn't seen before, assuming the shoe police role on his own, and not company policy as he told me. More motivation to come in early.

    Friday, 17.02.03

    Saturday, 17.02.04

    ---------------Week 6: Cycle I---------------

    Sunday, 17.02.05

    Monday, 17.02.06

    Tuesday, 17.02.07

    Wednesday, 17.02.08

    Thursday, 17.02.09
    A mild cold took hold on the prior Friday. The head cold was basically over in a few days, but then it made an attempt to colonize my lungs, so I made sure to rest during the beginning of the week. By Thursday I had normal energy levels, but decided to make one last attempt at establishing a first-thing-in-the-morning routine, which of course meant not working out.

    Friday, 17.02.10
    Work obsession got in the way of a late afternoon workout.

    Saturday, 17.02.11
    Early Am, Anytime Fitness

    Lifting -- Push, priming
    SQ: 2 x 3 @ 185 lbs
    OP: 3 x 3 @ 95 lbs

    OK, one last attempt at the early morning routine. As I awoke at 4:30am, I decided not to worry about load, just get something in. That helped get me going. I have to admit, I like the gym when there's only one or two other souls there. I just primed the squat and overhead press, didn't feel like much of a workout, but it was a moral victory as they say in sports. Hey, the 10-minute workout is real! NOT. Tomorrow I'll do my pull workout lite as well, and then just see how it goes on Monday. I'm willing to spend a week or two at lower loads just to see if I can establish the early morning routine once and for all. That's the priority now. I've already seen that the loads will come back fairly quickly with some modicum of consistency.

    Above freezing temps now, no more excuses to put off establishing the bike commuting again as well. Maybe tomorrow . . .

    ---------------Week 7: Cycle I---------------

    Sunday, 17.02.12
    6am, Anytime Fitness

    Lifting -- Pull, priming
    DL: 2 x 3 @ 225
    Rw: 3 x 3 @ 135
    PU: 2/3/3 @ -55/-70/-70 assist

    Wife woke me up to move the cars. She's moving from the second shift to the first at work. That was my cue to get up and get to the gym. More priming. I think the Deadlift is the hardest lift to do cold, first thing in the morning. Just did 225 to prime it. Pullups felt heavy at -55 assist, so I dropped another 15 pounds. Total time: 15 minutes. I'll try to start adding the conditioning back in next workout.

    Monday, 17.02.13
    Got to the gym first thing but forgot my FOB to get in. Drove back home, but by the time I was heading back, I felt hungry, so went to the office instead. Then stuff came up later in the day of course.

    Tuesday, 17.02.14
    Insomnia the night before, then afternoon Valentine's Day.

    Wednesday, 17.02.15
    Woke up hungover after watching the second half of the Super Bowl again. Just dehydrated, didn't really drink very much. Dumb.

    Thursday, 17.02.16
    Mid Am, Anytime Fitness

    Lifting -- Push, BU = 66.5 lbs
    SQ: 3 x 2 @ 240 lbs
    OP: 3 x 3 @ 120 lbs
    BP: 3 x 3 @ 185 lbs

    Felt like lifting first-thing, but wanted to try a 3 x 3 x 240 squat, so I talked myself into fueling first. Everything felt pretty solid, but I held the squat to two reps just to make sure everything was in order after two weeks of sloth and lighter loads. I'll get it next time and then start microloading. Gotta get that going before the cycle is up. Enough priming already! Loving the 20-to-30-minute workouts.

    Friday, 17.02.17
    Mid-Am, Anytime Fitness

    Lifting -- Pull, BU = 66.5 lbs
    DL: 3 x 3 @ 275
    Rw: 3 x 3 @ 150
    PU: 3 x 3 @ -40 assist

    The barefoot policemen staffer was there before staffed hours. Apparently there was a smelly vent or something, and the owner showed up just as I got there too, to help problem-solve the smell. The staffer busted me as I walked by. I asked if I could appeal to the owner. The owner introduced herself as the owner and confirmed that it's franchise policy to prohibit bare feet. I asked if I could work out one more time without socks, and they refused. So I went back to my office and got some sheer loafer socks I had ordered on Amazon just for this purpose and printed out Society for Barefoot Living's pamphlet on the "Ten Myths about Bare feet." But by the time I got back the staffer and owner had left. Oh well, at least they let me get by with socks. If they had insisted on shoes, I might've had to claim my degenerative knees as a disability which requires bare feet, which is true. My knees do a lot better without shoes. But then I'd have to find a podiatrist willing to sign a document to that effect. No easy task. So socks seems like a fair compromise. I suppose I could also claim they're discriminating against me for religious reasons. I'm not very religious, but I do feel more spiritual and connected when barefooted. It would probably be a lot easier to drum up a neo-pagan healer of some kind than a barefoot-friendly podiatrist.

    Anyway, everything felt solid, maybe a little too easy, but I feel pretty confident now that I've found a good base to build off of and start microloading. Used my Spud nylon belt for the deadlifts for the first time since starting to get back into shape at the beginning of this year.

    Saturday, 17.02.18


    ---------------Week 8: Cycle I---------------

    Sunday, 17.02.19
    Mid Am, Anytime Fitness

    Lifting -- Push, BU = 66.5 lbs
    SQ: 3/3/2 @ 245/245/240 lbs
    OP: 3 x 3 @ 120 lbs
    BP: 3 x 3 @ 185 lbs

    Got greedy, tried 245 for the squat. It was a little bit too much, so on the third set I reduced but still quit after two reps. OK, good to confirm that 240 really is the starting point for microloading. Later in the day I began to feel sick again though, as my sinuses filled up, so maybe that had something to do with it. The presses felt easy. Wore my loafer socks. It's a livable compromise. A little hot, but no proprioception interference. Anyway, definitely back in da game by the end of the cycle.

    Monday, 17.02.20
    WTF? The head cold returns . . .

    Tuesday, 17.02.21
    Head cold stablizes, but another rest day can't hurt.

    Wednesday, 17.02.22

    Thursday, 17.02.23
    Went in mid morning after dropping off my dad for an eye appointment nearby. The place was kinda full and I was super tired, so I just got a drink of water and left. At least I marked my presence, which will help me get in my 12 times for February, which will result in a $20 rebate from my health insurance company. Good for a nice bottle of wine or maybe some boutique beer.

    Friday, 17.02.24
    Early Am, Anytime Fitness

    Lifting -- Push, priming
    SQ: 3 x 3 @ 135 lbs
    OP: 3 x 3 @ 95 lbs
    BP: 3 x 3 @ 135 lbs

    BW: 250 lbs

    Woke up at 4:30am, having resolved the day before to make a more concerted effort to work out first thing in the morning in Cycle II. With that in mind, I headed straight to the gym with the idea of just getting something in and not worrying about loads. I felt good about having regained 85% of my gains from 2015, so I can coast a bit for a few weeks if that's what it takes to fortify myself mentally for lifting iron right after I've regained consciousness each day. I have faith the loads will come once my metabolism adapts to physical exertion so soon after slumbering. The main thing is just to make that adaption.

    Saturday, 17.02.25
     
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    #1 Bare Lee, Dec 28, 2016
    Last edited: Feb 24, 2017 at 7:16 AM
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  2. BroadArrow

    BroadArrow
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    assessment of last mini-cycle: i managed to do a few workouts here and there. i developed a 6 workout rotation featuring pullups and then a major and minor lift selected from squats, deadlift, and press. so far, i like it, so that will be the plan for the time being.

    assessment of last year: running was pretty good. i would like to be able to go a little farther (and maybe slightly faster) and even rougher surfaces. lifting dropped off when summer (and running) came around and is only just now getting going again.


    -- week 1: january 1-7 --
    sunday: running: 6.3mi (2.9 chip-n-seal) at 8:33

    tuesday: running 2.3mi (up and down the fake hill for 30 minutes; estimated 2200ft+ up and down; i have no idea if that is a lot or not. since it was my first real outing like that, it was mainly about the mental strain/boredom of running in the cold, windy rain on the wet grass) at 13:01

    pullups: 6/6/4
    squats: 6x4 at 100lbs, 5x2 at 115lbs
    deadlift: 3x5 at 135lbs

    wednesday: running 5.1mi (1.9 chip-n-seal; 21F and 20mph wind and coldest parts of feet at 59F upon return) at 7:52

    pullups: 6/6/4.5
    deadlifts: 4x4 at 135lbs, 1x4 at 185lbs
    press: 6x4 at 70lbs, 4x2 at 80lbs, 1x2 at 85lbs

    thursday: running 1.2mi at 11:47 (running the circuit in the house with my kids: 85 laps of 75.5ft; that's a lot of turns....)

    since i didn't run outside today due to 10F + wind + fresh snow...
    squats: sets of 4 starting at 65lbs, going up by 5lbs each time up to 130lbs and then back down to 65lbs. so 27 sets total.

    friday: running: 1.3mi at 12:09 (still running circuits with children who won't cede the right-of-way due to minnesota like outdoor conditions)

    since i didn't run outside today...
    squats: 3x4 at 65/75/85/95lbs

    -- week 2: january 8-14 --
    sunday: running 3.2mi in a tiny indoor circuit again (194 laps! at 87'4") at 12:31

    monday: (34 minutes)
    pullups: 6/6/4
    squats: 6x4 at 95lbs, 5x2 at 120lbs
    press: 4x4 at 80lbs, 2x4 at 75lbs

    -- week 3: january 15-21 --

    -- week 4: january 22-28 --
    sunday: (44 minutes including granola stirring)
    pullups: 6/5/5
    squats: 3x4 at 90lbs
    deadlift: 2x5 at 135lbs
    press: 6x4 at 70lbs, ?x2 at 75/7575/80/85lbs


    [easy search code: asdf]
     

    #2 BroadArrow, Dec 28, 2016
    Last edited: Jan 22, 2017
  3. BroadArrow

    BroadArrow
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    as we have seen, motivation waxes and wanes. i have nothing to say that you do not already know and have not already said. just hop back in and do a little something. what little progress i have made is heavily attributable to you guys talking this stuff up here. so maybe you just need to go back and read that optimal weight training thread that started all of this madness. :)
     

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  4. Abide

    Abide
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    Starting weight: 204lbs roughly!

    Well first things first, lose some weight and make sure I am tracking workouts.

    Pretty simple goals for this first cycle.

    I am planing on doing a simplified routine of what I had been doing for the last couple of cycles. Basically one main lift a day and then two accessory higher rep lifts. Main lift will be similar to the 531 plan except I will do 3 x 5, 3 x 3 or 8 x 1 for the bench and press and then 3 x 3 or 5 x 2 for the squat and DL. Accessories will be in the 8-20 range depending on feel. Back work will be done every workout and not a main lift. This seems to work a little better for me and i can usually get away with more frequent work.

    Oh also run 1-2 times a week and bike as much as possible.

    That's it for now, K.I.S.S.

    ---------------Week 1: Cycle I---------------


    Monday, 17.01.02
    Squat - 3 x 3 @ 85/90/95kgs
    Step ups - 2 x 8&8 @ 40kgs
    Pull ups - 3 x 5/5/7 @ BW

    Tuesday, 17.01.03
    Bench - 3 x 5 @ 90kgs
    Bench - 3 x 12/10/8 @ 60kgs
    Pull Downs - 3 x 15/12/10 @ 50kgs

    Bike Commute - 35k

    These higher rep workouts really get a good pump going but then hopping on a bike is difficult. Hopefully the combo of higher rep and losing weight will help with the physique, or not.

    Wednesday, 17.01.04
    DL - 3 x 3 @ 140kgs
    Farmers - 3 x 80m @ 72kgs
    Low pulls - 3 x 15 @ 60kgs

    Bike Commute - 35k

    Wow I was pretty sore getting out of bed. Seemed to go away after i moved around a little. Happy about going for the 140 sets, nice to know I am not too far off in the DL still. Having a few extra pounds on does help. So a successful three days of less than 3k calories. Just getting over a stomach flu so the appetite is still suppressed. Trying to increase my protein intake and decrease my fats.

    Thursday, 17.01.05
    Run - 18k
    Bike Commute - 17.5k

    Yoga

    Crap I think I pulled a calf muscle... need to get more diligent doing yoga each week.

    Friday, 17.01.06
    Press - 3 x 5 @ 50/52.5/55kgs
    KB Rows - 3 x 10 @ 24kgs
    Press - 3 x 10 @ 540kgs

    Bike Commute - 35k

    I am going to sign up for a few races this weekend and map out a bike pack trip. Also I still need to finish my race reports form Offa's dyke.

    Saturday, 17.01.07
    Sunday, 17.01.08


    ---------------Week 2: Cycle I---------------

    Monday, 17.01.09
    Squats - 3 x 3 @ 100kgs
    Low pull - 3 x 8 @ 60kgs

    Bike Commute - 35k

    Tuesday, 17.01.10
    Bench - 3 x 3 @ 100kgs
    Pull ups - 6 x 3

    Bike Commute - 35k

    Wednesday, 17.01.11
    DL - worked up to 1 x 180kgs

    Thursday, 17.01.12
    Tried to run but stopped due my calf injury.

    Bike Commute - 35k

    Friday, 17.01.13
    Bike Commute - 17.5k

    Saturday, 17.01.14
    95k trail run - 17:15ish

    Ah ha just finished my race report. Trying to get a little better at following through with these.

    https://6movements.wordpress.com/2017/01/14/gr10-xtrem-94k/

    Race went well finished a little quicker than I was expecting. Although now (tuesday) my quads are still trashed. I guess that's expected since there was 4,200m (13k ft) elevation gain and 3,500m (11k) loss. Probably would not recommend not training for that type of race...

    Sunday, 17.01.15
    ---------------Week 3: Cycle I---------------


    Monday, 17.01.16
    Weight - 199.6
    Limping around
    Yoga

    Tuesday, 17.01.17
    Bike Commute - 35k
    Yoga

    Really trying to get back into doing yoga at least 3 times a week to set things up well.

    Wednesday, 17.01.18
    Press - 5 x 5 @ 40/45/50/52.5x2
    Pull Downs - 5 x 5 @ 50kgs

    Bike Commute - 17.5k

    Had a nice ride in the snow. The mountain bike was much more secure than my road bike. Its surprising how fast you can go on snow once the knobby's get filled with snow.

    Thursday, 17.01.19
    Squats - 5 x 3 @ 40/50/60/70/70kgs
    Low Pulls - 5 x 12 @ 60kgs

    Bike Commute - 35k
    Yoga

    Legs are still real weak and unstable. Hopefully by nest week things will be mostly back to normal.

    Friday, 17.01.20
    Bike Commute - 35k

    Saturday, 17.01.21
    Sunday, 17.01.22


    ---------------Week 4: Cycle I---------------
    Monday, 17.01.23

    Bench - 5/5/3/1/1/1 @ 60/80/90/100/100/100
    Pull ups - 5 x 5 @ BW

    Tuesday, 17.01.24
    Squats - 5 x 3 @ 60/80/90/95/100
    Squats - 1 x 10 @ 60
    Low Pulls - 3 x 15 @ 60kgs

    Wednesday, 17.01.25

    Thursday, 17.01.26
    Press - 3 x 5 @ 50/55/57.5
    Low Pulls - 5 x 12 @ 60KGS

    Friday, 17.01.27
    DL - 3 x 3 @ 140kgs
    Pull ups - 5 x 5

    Home for the week so no cardio stuff. Oh well. Ok gearing up for a 250k in March!

    ---------------Week 5: Cycle I---------------
    Monday, 17.01.30

    Bike Commute 17.5k

    Tuesday, 17.01.31
    Bench - worked up to a 1RM of 110kgs
    Pull ups - 6 x 5

    Bike commute - 35k

    Wednesday, 17.02.01
    Squats - 3 @ 90kgs
    Pull downs - 3 x 15 @ 50kgs

    Bike Commute 17.5k
    Yoga

    Didn't have the motivation today.

    Thursday, 17.02.02
    Bike Commute 35k

    Friday, 17.02.03
    Press - 5 x 3 @ 50/55/57.5
    Low Pulls - 4 x 8 @ 80kgs
    Press - 2 x 10 @ 40kgs

    Bike Commute 35k

    Saturday, 17.02.04
    4 hour trail walk/run marking for a race

    Sunday, 17.02.05
    2.5 hour trail walk/run sweeping for the race

    ---------------Week 6: Cycle I---------------
    Monday, 17.02.06

    Squat - 5 x 3 @ 60/70/80/90/100
    Farmers - 5 x 80m @ 72kgs

    Bike Commute 35k
    Yoga

    Tuesday, 17.02.07
    Bench - 5x5 @80/85/90/95/100
    Pull ups - 7 x 5

    Wednesday, 17.02.08
    Run commute - 18k
    Yoga

    Thursday, 17.02.09
    Bike Commute - 35k

    Friday, 17.02.10
    Run Commute - 18k
    Bike Commute - 17.5k

    Seems like I forgot how to lift. Anyway I am going to try 182.5 on the DL this weekend. After that I'm gearing up for my long race in a few weeks.

    Saturday, 17.02.11

    Sunday, 17.02.12

    ---------------Week 7: Cycle I---------------
    Monday, 17.02.13

    Bike commute - 17.5k

    Tuesday, 17.02.14
    Run - 120min

    Was able to do some stairs in a park in Brooklyn. Went for a little speed which was nice. Had me breathing pretty hard.

    Wednesday, 17.02.15
    Walk - 40 min on incline

    There are some dumbbells at the hotel but I'm not really interested, becoming a barbell fanboy or something. I'll wait to get back to lifting till Saturday. Need to pack in a couple long runs this weekend and next. And some more travel next week will probably screw things up. Then the following weekend is the 250k. Shit.

    Thursday, 17.02.16

    Friday, 17.02.17

    Saturday, 17.02.18


    ---------------Week 8: Cycle I---------------

    Sunday, 17.02.19

    Monday, 17.02.20

    Tuesday, 17.02.21

    Wednesday, 17.02.22

    Thursday, 17.02.23

    Friday, 17.02.24

    Saturday, 17.02.25
     

    #4 Abide, Dec 29, 2016
    Last edited: Feb 15, 2017
  5. Abide

    Abide
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    1. Nederland -...

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    I'm hoping my new years resolution of disciplined recording will work a little better. I'm going with a basic program for the start of the new year to build some structure. Coming soon!

    Running season will be starting early this year, have a 90k planned in Spain for the middle of January. This is gonna be a tough one.
     

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  6. Abide

    Abide
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    Any thoughts on where to put a last year writeup/review?
     

  7. Abide

    Abide
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    Cool about the conditioning, I think that's how I am going to view my accessory lifts, more conditioning like and fast supersets. I think I really need some time outside the bubble I have been stuck in when it comes to lifting.

    Just remember getting to the gym 2-3 times a week is success, anything more is just frosting on the cake!
     

  8. Bare Lee

    Bare Lee
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    Thanks for the encouragement! Yeah, hopefully my own KISS push/pull split will foster that kind of thinking: If I miss a day, no big deal. Just two workouts, no difference in reps/sets, although if I miss several workouts due to illness or something, then I'd probably start up again with the Push workout, even if that was the last workout before the interruption, since I prioritize Squats above all else. I'm also going to let go of trying to adhere rigidly to a workout schedule. Ideally, I'll get into a first-thing-in-the-morning routine, but later in the day is fine too. Just try to let go of the OCD programming and take it as it comes. It's ironic that I tried to switch to an early morning routine in 2016 in order to become more consistent. In the end, it ended up making me less.

    I think it's also taken a whole year for me to make the mental adjustment of letting go of running as an integral part of my routine, and realizing that cycling isn't going to work as a replacement. One (urban) bike ride a week is about enough, then the rest commuting. So now on to trying some interval/conditioning work as a replacement, with hopefully some hill running from time to time. Just looking for my most realistic options, in terms of time, energy, and motivation.

    Rip had a recent article about exercising versus training again, this time framed in terms of New Year's resolutions (http://startingstrength.com/article...il&utm_term=0_1b2b466284-dd8a20be45-257608653). Not sure if I agree with him now. It's kind of nice to have let go of any kind of goals. I'm so out of shape now, just getting in a workout is challenge enough. I could see getting up to around 80% of where I was at the end of 2015 and just float there. But chances are once I'm back in the game, I'll be chasing PRs again. And the 400-pound BFR's deadlift title remains there for the taking, thanks to your commitment to running ridiculous distances.

    Anyway, I was a little sore from Sunday's light workout, and I felt a few niggles in my knees and abductors, so I used that as an excuse to take yesterday off. Plus I was prepping for last night's jam, which was based on Scott Lafaro's "Jade Visions." The jam led to a late night, so no early morning workout this morning. Will probably do my Pull workout later today.
     
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    #8 Bare Lee, Jan 3, 2017
    Last edited: Jan 4, 2017
  9. Tyler J L

    Tyler J L
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    Looks tough, but probably nothing you can't handle.
     
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  10. Bare Lee

    Bare Lee
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    Thanks, yah, since beginning these ST threads a few years ago, I've done a decent job of exploring what is and isn't possible, along with what does and doesn't work for me. So any protocol I adopt now will sit within a fairly narrow set of proven parameters. I'm basically an old school, barbell-n-low-reps kinda guy . . .

    Feel free to join in BTW. Anyone who's trying to balance some sort of strength training with endurance or conditioning will fit in just fine. We learn from each other's experiences.

    Maybe tack it on to the end of Cycle VII? In any case, let us know when it's posted.
     
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    #10 Bare Lee, Jan 4, 2017
    Last edited: Jan 4, 2017
  11. BroadArrow

    BroadArrow
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    hey, check it out! we have all managed to do something useful in this department twice this week! hope is alive!

    so far, it appears that abide is winning with three days of lifting. :)
     

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  12. Abide

    Abide
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    Yeah I totally understand that about running. It's such an integral part to my training, even though I don't do it much, and would be very difficult to give up.

    I don't think there is anything wrong with chasing goals in the gym, or not if you don't want to. I think the one good thing about goals is then you tend to develop a more consistent plan, small incremental changes etc.. here is a good read about it
    https://jimwendler.com/blogs/jimwendler-com/101083718-small-changes-big-impact

    Although I have to admit that his exercise philosophy is exactly how I do my run training and it has worked pretty well for me. I also don't want to believe in his mutually exclusive thought, but he is probably right there too.
     

  13. Bare Lee

    Bare Lee
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    Yah, well, hopefully hill running will work for my knees and give me a little bit of that running motion feeling. Nothing like a good long run though. It's definitely missed. I'm hoping by restricting my bike ride to once a week, I'll be able to do longer rides and experience a little bit of that spirit of adventure I used to get with running. One hour doesn't get you much, but two or three can get you pretty far on a bike.

    Yeah, goals add structure. I guess what I mean is letting go of the idea that any given workout must show some evidence of progress. Like it's OK to coast for a while when energy or motivation wanes. On hindsight, perhaps that's what I needed a year ago when I hit the 315 squat. I had hit a milestone of sorts, and perhaps I should've allowed myself a couple of weeks of goofing off. I did this anyway, but it wasn't consciously decided upon, so I felt bad about it, and this helped keep me from getting back at it. Or something like that. Anyway, after just a few workouts, I'm already starting to daydream about new PRs, so we'll see.

    Anyway, yeah, good article. I don't know if I subscribe to the 5/3/1 approach, but I think it's one good version of the more general KISS barbell approach. Rip and Wendler are just offering up their particular versions of it, but I think any program that centers on the five barbell lifts + chinups with progressive loading is going to lead rather efficiently to results. Over the last few years I guess I've come up with a handful of my own versions of it, in terms of sets/reps and scheduling. But it's all the same thing really.

    On the other hand, I seriously wanted to lecture the two young guys I saw at the gym the other day, about how triceps kickbacks and curls are a waste of time, but that's for them to discover on their own. Plus, who's going to take an overweight, out-of-shape middle-aged guy who's doing extremely light weights seriously? Maybe once I'm back in shape I'll stage a few 'interventions.' Over the holidays I was laughing with my older brother about all the stupid bodybuilder stuff we used to do. When you and I first started discussing ST here on BRS, I was still doing a lot of that stuff.

    Anyway, as BA has said, it's good our participation and interactions and revving up again. Slept in this morning as I was feeling extremely tired yesterday, but hopefully I can get in my Push workout later today. I think I've noticed that when I get back in shape, for a short time, I have less energy and am more prone to mild illness. Then after a few weeks the health benefits begin to appear in the form of more energy, better immunity, better mood, better sleep, etc.
     
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  14. Abide

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    So some big news today, I hit 180kgs in the deadlift! Out of nowhere I was gonna do doubles of 150kgs and they felt too light so I jumped to 170 and it went up pretty well. So threw on 180 and Bam went up a bit slow but not terrible. IMG-20170111-WA0002.jpg

    Weights were 20.10.20.10.15.5 from inside out. I almost topped out my bumpers.
     

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  15. BroadArrow

    BroadArrow
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    whoa! that did come out of nowhere. i guess i have zero likelihood of getting 400lbs on deadlift before anyone else, huh? :) maybe the key is inconsistency.... in any case: nice/"strong" work!
     

  16. Bare Lee

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    Wow! Congratulations! It's funny how a PR can come out of the blue like that. Oh crap, now you're just 1.5 kgs from 400 pounds. Once again, the title is yours to lose. After three years, our fans want a champion. Oh well, I had my chance in 2016.

    Today I'll see how it feels to deadlift over 200 pounds. Baby steps . . .
     
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  17. Abide

    Abide
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    Thanks yep big surprise, but let's see if I can knock this 92k out this weekend. Or possibly run a sub 10 min mile which is quite difficult these days actually.

    Shit you two are focusing on 400lbs I thought the race was to 180kgs!

    Dang it now I need to add 2.5kgs, my back is still sore from that one lift!
     

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  18. Barefoot Dama

    Barefoot Dama
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    Are you still on the "baby steps" mode? didn't you started with baby steps about three years ago? ;).
    Anyways do any of you guys know the equivalence of stairs to miles? sometime ago I read that 30 minuets of vigorous stair climbing equaled to five miles but I cannot find that report anymore.
     

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  19. Bare Lee

    Bare Lee
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    Well, you probably have at least six months before I'll be ready to approach something like that, and that's only if I attain some consistency once again, an open bet at this point. But yeah, we still embrace the irrationality of the Imperial system of weights and measurements, because, you know, we're at the center of an irrational empire, to be fully realized with the perfect Emperor in a week's time.

    Anyway, once again, congratulations! Chasing PRs is really good motivation, as long as we don't hurt ourselves trying . . .

    Nice lumbersexual beard by the way.

    Hey, a 'like' from Dama, made my day!

    I'm on permanent baby steps mode! Past a certain point of resistance, it's gotta be gradual, can't assume anything. But I don't mind, just feels good to working out again.

    No idea about stairs, not something my knees would be interested in anyhow. Good luck!

    I wonder what shoveling snow is equivalent to, lifting-wise.
     
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    #19 Bare Lee, Jan 13, 2017
    Last edited: Jan 13, 2017
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  20. Abide

    Abide
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    I'd probably go by calories burned by using a HR monitor seems to me that 30-40 minutes would be about right though.
     

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