Metabolic Triad Training, 2022: Cycle V

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Aug 13, 2022.

  1. Bare Lee

    Bare Lee Chapter Presidents
    1. Minnesota
    2. Presidents

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    Assessment of Last Cycle. Well, the walking got back on track. Started making the walks three miles instead of two, which seemed to help my blood pressure, but towards the end my right knee felt a little sore at times. Two miles a day is probably better for my knees, so I really need to get going on the conditioning stuff to keep up the improvements in heart health.

    Goals for This Cycle. I will try to build on the greater consistency of last cycle by trying to consistently incorporate the ST and conditioning components. I think the order of one session will be: ST > Walk > Conditioning. I'll try to keep doing this early or mid morning.

    Will post the calendar when I get back from my nine-day trip to the Dakotas.


    ---------------Week 1: Cycle V---------------

    Sunday, 22.08.14

    Monday, 22.08.15

    Tuesday, 22.08.16

    Wednesday, 22.08.17

    Thursday, 22.08.18

    Friday, 22.08.19

    Saturday, 22.08.20



    ---------------Week 2: Cycle V---------------

    Sunday, 22.08.21

    Monday, 22.08.22
    Got back from our trip, felt an allergic reaction while on my cousin's farm in N. Dakota Sunday morning. Took the in-home Covid test, results were inconclusive. Have a mild temp of 100F.

    Tuesday, 22.08.23
    Took a clinical test.

    Wednesday, 22.08.24
    Results: positive.

    Thursday, 22.08.25
    Body temp back to normal. Slept a lot since coming home. Pretty mild case I guess.

    Friday, 22.08.26
    Slept a lot during the day, no temp. My daughter has also tested positive, but her symptoms are even milder than mine, no temp at all.

    Saturday, 22.08.27
    Friday night experienced a lot of kidney pain, couldn't sleep until the wee hours. Must be from the antiviral Paxlovid my provider recommended. I began taking it Wednesday night, so I'm halfway through the five-day course. I will stop now. Otherwise, I feel pretty much recovered. Always good to get sick in order to appreciate how great it is to be healthy.

    Anyway, I'll give myself another day then try to start up the exercise regimen.

    ---------------Week 3: Cycle V---------------

    Sunday, 22.08.28
    LATE MORNING/NOON
    Resistance: Upper
    PD: 3 x 5 @ 100
    OP: 3 x 5 @ 45
    BP: 3 x 5 @ 95
    RW: 3/4/5 @ 135

    I think I'll try five reps for the upper body stuff this cycle.

    Persistence

    2.15 mi Five Hills walk with dog. 195 ft. Humid.

    Left knee hurt a little, after two weeks off.

    Monday, 22.08.29
    LATE MORNING/NOON
    Resistance: Lower
    RDL: 3 x 3 @ 135
    SQ: 3 x 3 @ 95

    Shoulders were pretty stiff on the Squat.

    Persistence

    2.15 mi Five Hills walk with dog. 195 ft.

    Knee felt fine during the walk, but then sore later on in the day.

    Tuesday, 22.08.30
    MORNING
    Resistance: Upper
    PD: 3 x 5 @ 100
    OP: 3 x 5 @ 45
    BP: 3 x 5 @ 95
    RW: 3/4/5 @ 135

    Persistence
    2.15 mi Five Hills walk with dog. 195 ft.

    Wednesday, 22.08.31
    LATE MORNING/NOON
    Resistance: Lower
    RDL: 3 x 3 @ 135
    SQ: 3 x 3 @ 95

    Starting to loosen up on the Squat. Should start adding weight to both lifts next session.

    Persistence

    2.15 mi Five Hills walk with dog. 195 ft.

    Thursday, 22.09.01
    Busy all day . . .

    Friday, 22.09.02
    LATE MORNING/NOON
    Resistance: Upper
    PD: 3 x 5 @ 120
    OP: 3 x 5 @ 65
    BP: 3 x 5 @ 115
    RW: 3 x 5 @ 135

    OK, starting to add weight. Here's a revised chart:

    Screenshot (7).png

    Persistence
    2.15 mi Five Hills walk with dog. 195 ft.

    Saturday, 22.09.03
    Yardwork and decluttering outside stuff . . .


    ---------------Week 4: Cycle V---------------

    Sunday, 22.09.04
    NOON
    Persistence
    2.15 mi Five Hills walk with dog. 195 ft.

    Monday, 22.09.05
    LATE MORNING
    Resistance: Lower
    SQ: 3 x 3 @ 95
    RDL: 3 x 3 @ 135

    Persistence

    2.15 mi Five Hills walk with dog. 195 ft.

    Tuesday, 22.09.06
    MORNING
    Persistence
    2 mi Five Hills walk with dog. 180 ft.

    Shortened the Five Hills walk a bit, making it an even two miles. Knees continue to be a bit sore since I started walking again after our trip to the Dakotas.

    Wednesday, 22.09.07
    LATE MORNING/NOON
    Resistance: Upper
    PD: 3 x 5 @ 140
    OP: 3 x 5 @ 75

    Persistence
    2 mi Five Hills walk with dog. 195 ft.

    Good to have Abide back. Nice loads!

    Thursday, 22.09.08
    LATE MORNING
    Resistance: Lower
    SQ: 3 @ 95/115/135/145/155
    RDL: 3 x 3 @ 185

    Persistence
    1.6 mi Three Hills walk with dog to post office and last two hills. 145 ft.

    Friday, 22.09.09
    LATE MORNING/NOON
    Resistance: Upper
    PD: 2 x 5 @ 140
    OP: 2 x 5 @ 75
    BP: 2 x 5 @ 95
    RW: 2 x 5 @ 135

    Persistence
    2 mi Five Hills walk with dog. 195 ft.

    Ran up the last dozen or so steps of the first and fourth hills. I felt kinda silly, but it felt kinda good.

    Saturday, 22.09.10


    ---------------Week 5: Cycle V---------------

    Sunday, 22.09.11

    Monday, 22.09.12
    NOON
    Resistance: Lower
    DL: 3 @ 135/185/205/225
    SQ: 3 @ 95/135/155

    Tuesday, 22.09.13

    Wednesday, 22.09.14
    MORNING
    Persistence
    2 mi Five Hills walk with dog. 195 ft.

    Took four days off to see if that helped my knee soreness. Seems like it did.

    LATE MORNING
    Resistance: Upper
    PD: 3 x 3 @ 140
    OP: 3 x 3 @ 75
    BP: 3 x 3 @ 135
    RW: 3 x 3 @ 135

    I might go back to three reps. Although I think five reps for the upper body lifts is probably better, I just like brief sets. So back to three-rep across the chart. I also made the letters bigger for my aging eyes:

    Screenshot (21).png

    So my upper body lifts are at Ramp 2 in the first training block. Need to get the Squat up, then I can progress to Ramp 3. Would be nice to complete this block by the end of the cycle. I'm still feeling a little run down from the Covid it seems.

    Thursday, 22.09.15
    MORNING
    Persistence
    2 mi Five Hills walk with dog. 195 ft.

    NOON
    Resistance: Lower
    SQ: 3 @ 95/135/155/175/185
    RDL: 3 @ 135/185, DL: 3 @ 225

    Will try to get three sets in at this loads, then begin to increase.

    Intermittence
    Concept II Rower: 5 x [30 sec @ L-Int; 30 sec @ M-Int] = 5 minutes

    Friday, 22.09.16
    NOON
    Persistence
    2 mi Five Hills walk with dog. 195 ft.

    Knees seem to be getting better. I swear, the squats help.

    Saturday, 22.09.17
    MORNING
    Persistence
    2 mi Five Hills walk with dog. 195 ft.

    LATE MORNING
    Resistance: Upper
    PD: 3 x 3 @ 140
    OP: 3 x 3 @ 75
    RW: 3 x 3 @ 135
    BP: 3 x 3 @ 135

    Intermittence
    Torque Tank M1 Sled: 10 x 25 feet = 250ft @ Resistance 1

    Finally using the sled I bought last winter!
    https://www.torquefitness.com/pages/tank-m1-push-sled

    AFTERNOON
    Persistence
    Three hours of leisurely paddling down the St. Croix River with the kids. It's been a year since my wife passed away, and she loved Minnesota's lakes and waterways, so I thought a canoe trip would be a good memorial.

    It's a nice service, for $50 they drop you off upstream near Taylor's Falls, on the Wisconsin side in Interstate State Park, then you paddle down to your car parked in Osceola, Wisconsin, getting off on the Minnesota side then shuttled back over the bridge. There was a bit of a head- or cross-wind in parts, but overall, it's a very easy trip, with the kids paddling only intermittently. With an earlier start, we could've stopped somewhere for a picnic.

    ---------------Week 6: Cycle V---------------

    Sunday, 22.09.18
    MORNING
    Persistence
    2 mi Five Hills walk with dog. 195 ft.

    NOON
    Resistance: Lower
    SQ: 3 @ 95/135. 2/2 @ 185
    RDL: 3 @ 135; DL: 3 @ 185

    Felt a little pressure on my right patella on the Squats, and then on the Deadlifts something on the bottom of my right front rib cage. All the supporting tissues seems to be adjusting as the loads begin to increase.

    Intermittence
    Concept II Rower: 10 x [30 sec @ L-Int; 30 sec @ M-Int] = 10 minutes

    It feels like 20 minutes total should be my goal, then increase intensity. Controls say I went 1700 meters. That might be a good way to note increases in fitness, once I increase intensity--doing more overall meters in the same time frame.

    Overall, my motivation seems to be getting better, and I may have lost five pounds already, since a few weeks ago.

    Monday, 22.09.19
    MORNING
    Persistence
    2 mi Five Hills walk with dog. 195 ft.

    Tuesday, 22.09.20
    LATE MORNING
    Resistance: Upper
    PD: 3 x 3 @ 140
    RW: 3 x 3 @ 135
    OP: 3 x 3 @ 75
    BP: 3 x 3 @ 135

    Time between sets is starting to decrease.

    NOON
    Persistence
    2 mi Five Hills walk with dog. 195 ft. Humid again.

    Wednesday, 22.09.21
    MORNING
    Persistence
    2 mi Five Hills walk with dog. 195ft, 58F – feels more like autumn

    LATE MORNING
    Resistance: Lower Body
    SQ: 3 @ 135/155/175
    RDL: 3 @ 135/185
    DL: 3 @ 185; 3/3 @ 225

    Intermittence
    Concept II Rower: 10 x [30s L-Int + 30s M-Int] = 10 min, 1850m

    I guess I stick to 10 minutes and just try to increase the intensity, as measured by the total meters I would’ve gone if this were real rowing.

    Thursday, 22.09.22
    MORNING
    Persistence
    2.15 mi Five Hills walk with dog. 195 ft.

    LATE AFTERNOON
    Resistance: Upper
    PD: 3 @ 100/120/140
    OP: 3 @ 45/65/75, 6 @ 75

    Got in a quick session.

    Friday, 22.09.23
    NOON
    Persistence
    2 mi Five Hills walk with dog. 195ft

    Saturday, 22.09.24



    ---------------Week 7: Cycle V---------------

    Sunday, 22.09.25
    MORNING
    Persistence
    2 mi Five Hills walk with dog. 195 ft.

    Monday, 22.09.26
    MORNING
    Persistence
    2 mi Five Hills walk with dog. 195 ft.

    Tuesday, 22.09.27

    Wednesday, 22.09.28

    Thursday, 22.09.29

    Friday, 22.09.30

    Saturday, 22.10.01



    ---------------Week 8: Cycle V---------------

    Sunday, 22.10.02

    Monday, 22.10.03

    Tuesday, 22.10.04

    Wednesday, 22.10.05

    Thursday, 22.10.06

    Friday, 22.10.07

    Saturday, 22.10.08
     
    #1 Bare Lee, Aug 13, 2022
    Last edited: Sep 26, 2022 at 11:23 AM
  2. Abide

    Abide Barefooters
    1. Colorado

    Joined:
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    Assessment of Last Cycle. Not too much different than the previous cycle, lifting is going well, minimal back pain even when doing heavier deadlifts. Weight progression is good on most of the lifts.

    Goals for This Cycle. Target the weight loss would like to lose 5 pounds, but I guess I need to weigh myself. Continue the running and achilles rehab, running less seems to be working.... I need to make a concrete plan to focus on the weight loss. Usually I have a peanut butter sandwich in the morning with coffee, I am going to skip that for the rest of the cycle and see if that helps drop some weight. I think I will try that and to stop eating after 7pm for this cycle. Will weigh myself this week.


    ---------------Week 1: Cycle V---------------

    Sunday, 22.08.14

    Monday, 22.08.15

    Tuesday, 22.08.16
    AM Lift
    WU - Squats/PU
    Planks - 3@40sec
    Squats - 5@135, 3@185,205
    Pull downs - 12@130, 10@145
    Press - 8@115, 115

    Wednesday, 22.08.17

    Thursday, 22.08.18
    AM Lift
    WU - Squats/PU
    GHD - 3x10
    Squat - 3x5@135
    Low pulls - 10@ 130,145, 160
    DL - 5@135, 3@225, 275, 1@295, 315, 325
    Bench - 10@135, 5@185, 205, 225

    Friday, 22.08.19

    Saturday, 22.08.20



    ---------------Week 2: Cycle V---------------

    Sunday, 22.08.21

    Monday, 22.08.22

    Tuesday, 22.08.23
    WU - FSquats/PU
    Planks - 3@40sec
    FSquats - 5@135, 3@155, 175, 205, 225
    Press - 10@95, 5@115, 125, 135, 3@145, 1@155
    Pull downs - 10@130, 145, 8@160, 175
    Face pulls - 10@80, 80, 80

    Wednesday, 22.08.24
    WU - Squats/PU
    LM Twist - 3x10@25
    Squats - 3x5@135
    DL - 5@135, 225 3@275, 1@295,315, 335, 345, 355
    Bench - 8@135, 5@185, 205, 225, 225, 3@225

    Thursday, 22.08.25

    Friday, 22.08.26

    Saturday, 22.08.27
    AM Lift
    WU - Squats/PU/Press
    Planks - 3@40sec
    Squats - 5@135, 3@185, 205, 225, 245, 1@ 255, 265
    Low pulls - 15@ 145, 10@ 160, 175 8@190, 5@205
    Press - 8@95, 5@115, 125, 135, 4@145, 2@155
    Farmers - 3x60m@70 PA

    ---------------Week 3: Cycle V---------------

    Sunday, 22.08.28


    Monday, 22.08.29
    AM Lift
    WU - FSquats/PU
    Planks - 3@40sec
    FSquats - 5@135, 3@155, 175, 195, 215, 225
    Pull downs - 15@130, 10@160, 8@175, 5@190
    PU - 20, 15, 15

    Spent the day at the zoo with the little one.

    Tuesday, 22.08.30
    Run - 0:54
    Walk - 0:46

    Wednesday, 22.08.31
    AM Lift
    WU - Squats/PU
    Planks - 3@40sec
    Squats - 5@135, 3@185, 205, 225, 225, 225
    DL - 5@135, 3@225, 275, 1@295, 315, 325, 345
    Farmers - 60m @ 185, 235, 235

    Bike - 0:35

    Thursday, 22.09.01
    Run - 0:50
    Walk - 0:40

    Friday, 22.09.02
    AM Lift

    WU - FSquats/PU
    LM Twist - 3x10@25
    FSquats - 5@135, 155, 3@175, 195, 215, 225
    Low pulls - 10@ 145, 160, 175
    CG Pull down - 8@160, 175, 6@190
    Bench - 8@135, 5@195, 205, 225, 225, 3@225
    Calf raise - 10x 225, 240, 255

    Saturday, 22.09.03
    3 mile walk

    ---------------Week 4: Cycle V---------------

    Sunday, 22.09.04


    Monday, 22.09.05
    4 mile walk

    Tuesday, 22.09.06
    AM Lift

    WU - Squats/PU
    Planks - 3@40sec
    Squats - 5@135, 185, 3@205, 225, 245, 255, 1@265
    Pull downs - 10@ 130, 145, 160, 6@175
    GHD - 3x10
    Press - 8@115, 5@135, 4@145

    Time to get the log caught up. Good day today, 3@255 has been my biggest squat so far. It was a little ugly getting up but to full depth. I might try loading up a little heavier and doing a parallel squat rather than the full depth version.

    Wednesday, 22.09.07
    Lunch Lift
    WU Squats/PU
    LM Twist - 3x10@25
    Squats - 5@135, 185, 3@225, 225, 225
    Pull downs - 10@ 145, 160, 175
    DL - 5@135, 225, 3@245, 1 @275, 315, 335, 355
    Bench - 10@135, 5@185, 205, 225, 4@235, 2@245

    Thursday, 22.09.08

    Friday, 22.09.09

    Saturday, 22.09.10
    WU Fsquats/PU
    Planks - 3@40sec
    FSquats - 5@135, 15, 3@175, 195, 215, 225, 1@135
    GHD SU - 3x10
    Pull downs - 15@130, 12@145, 3x8@160
    Press - 8@115, 5@125, 135, 4@145, 5@155, 5@115

    ---------------Week 5: Cycle V---------------

    Sunday, 22.09.11

    Monday, 22.09.12
    AM Lift
    WU - Squats/PU
    Planks - 3@40sec
    Squats - 5@135, 185, 3@205, 225, 245
    Low pulls - 10@145, 160, 8@175, 7@190

    Tuesday, 22.09.13
    AM Lift
    WU - Fsquats/PU
    GHD SU - 3x10
    Fsquats - 3x5@135
    Bench - 10 @135, 5@185, 205, 225, 4@235, 3@245
    Farmers - 2x90m70pa

    Wednesday, 22.09.14

    Thursday, 22.09.15

    Friday, 22.09.16

    Saturday, 22.09.17


    ---------------Week 6: Cycle V---------------

    Sunday, 22.09.18

    Monday, 22.09.19

    Tuesday, 22.09.20

    Wednesday, 22.09.21

    Thursday, 22.09.22

    Friday, 22.09.23

    Saturday, 22.09.24



    ---------------Week 7: Cycle V---------------

    Sunday, 22.09.25

    Monday, 22.09.26

    Tuesday, 22.09.27

    Wednesday, 22.09.28

    Thursday, 22.09.29

    Friday, 22.09.30

    Saturday, 22.10.01



    ---------------Week 8: Cycle V---------------

    Sunday, 22.10.02

    Monday, 22.10.03

    Tuesday, 22.10.04

    Wednesday, 22.10.05

    Thursday, 22.10.06

    Friday, 22.10.07

    Saturday, 22.10.08
     
    #2 Abide, Aug 23, 2022
    Last edited: Sep 15, 2022

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