Assessment of last cycle. Not as consistently consistent as I would've liked, but OK. Got a little better at going on the walk first thing in the morning. That sets up the day nicely.
Goals for this cycle. Continue to try to really establish the early morning walk routine, and get in the lifting and conditioning before lunch. That is optimal. Only problem is that it sometimes makes me drowsy in the middle of the afternoon.
Also considering selling the Torque Tank M1 sled and just rowing for five minutes after each lifting session. Although I've never consistently done sled work, I guess I would potentially be saving on my knees a bit, and I would avoid the winter interruptions that are built into the practice. Plus I don't think rowing really needs much rest in between sessions, and the pumping action is probably good for my knees.
---------------Week 1: Cycle V---------------
Sunday, 23.08.13
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
SQ: 2 @ 95/135/135/135
RDL: 2 @ 135/185/185
Glycolytic: Pull
Concept II Rower: 5 mins, 2:50 min per 500 meters.
Monday, 23.08.14
LATE AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160
OP: 3 @ 45/65/85/100/100
Tuesday, 23.08.15
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
SQ: 3 @ 95
Got a call just as I was warming up . . .
Wednesday, 23.08.16
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
NOON
Anaerobic
SQ: 3 @ 95/115/135/145/155
RDL: 3 @ 135/185/225
Glycolytic: Pull
Concept II Rower: 5 mins, 2:38 min per 500 meters.
Thursday, 23.08.17
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
BP: 3 @ 95/115/135/145/155/155
PD: 3 @ 120/140/160/160
OP: 3 @ 45/95/100/100
Glycolytic
Concept II Rower: 5 mins, 2:30 min per 500 meters.
Friday, 23.08.18
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Saturday, 23.08.19
---------------Week 2: Cycle V---------------
Sunday, 23.08.20
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Monday, 23.08.21
LATE MORNING
Aerobic
2.6 mi walk around Lake of the Ilses after an appointment. Pretty flat. It's funny how it seems like a much longer walk when you can see across a lake.
Tuesday, 23.08.22
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Wednesday, 23.08.23
Thursday, 23.08.24
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Friday, 23.08.25
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain
LATE AFTERNOON
Anaerobic
SQ: 2 @ 95/115/135/145/155
Glycolytic: Pull
Concept II Rower: 5 mins, 2:40 min per 500 meters.
Was unmotivated to lift for some reason, but felt good to get back at it. Had good energy, could've pushed it a bit more, but just primed.
Saturday, 23.08.26
EARLY AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain
---------------Week 3: Cycle V---------------
Sunday, 23.08.27
EARLY AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain
Monday, 23.08.28
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85/95/100/100
Tuesday, 23.08.29
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Wednesday, 23.08.30
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain
NOON
Anaerobic
SQ: 3 @ 95/135/155/175/175
Thursday, 23.08.31
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain
EARLY EVENING
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/75/95/100/100
Felt a little something in my left shoulder after taking the bar off the hooks for the third Overhead Press set, so I shut it down. Still, pretty good energy these days.
Friday, 23.09.01
Saturday, 23.09.02
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain
---------------Week 4: Cycle V---------------
Sunday, 23.09.03
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain
Monday, 23.09.04
Tuesday, 23.09.05
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain
Wednesday, 23.09.06
Thursday, 23.09.07
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
LATE MORNING
Anaerobic
SQ: 3 @ 95/135/155/155, 2 @ 155
Felt a little pressure in my right knee on the second rep of the last set, so I stopped.
Friday, 23.09.08
Saturday, 23.09.09
Family outing of mini-golf (on a course with holes over a hundred feet away), art fair stroll, bowling.
---------------Week 5: Cycle V---------------
Sunday, 23.09.10
Monday, 23.09.11
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Tuesday, 23.09.12
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain. Surfaces felt nice and cool on my soles.
Wednesday, 23.09.13
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Time for Winter Challenge! Got three comments today. Walking earlier, I suppose the crowd at that hour haven't seen me as much.
LATE MORNING
Anaerobic
PD: 3 @ 120/140/140/140
OP: 3 @ 45/65/85/85/85
I'm thinking about simplifying things even more, and just do one or two lifts per day, which is what I end up doing a lot anyway. And if that engenders greater consistency, the results should be better than my current, slightly more ambitious, in practice less consistent, plan.
So the routine, starting next week, would be
M: Squats
Tu: Pulldown, Overhead Press
W: Deadlift
Th: Bench Press, Pendlay Row
F: Squats
Sa: Pulldown, Overhead Press
So I'd be hitting the Squats, Pulldowns, and Overhead Press twice a week, and the Deadlift, Bench Press, and Row once a week. A lot of trainers recommend only doing deadlifts once a week anyway, and the bench and row are my easiest lifts. And it seems like lifting any one lift less per week might be offset by the stimulus of lifting one or two exercises everyday. And I can always add in corresponding assistance if I feel like a lift is lagging, or do it again on Sunday if I have time.
Thursday, 23.09.14
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Friday, 23.09.15
Saturday, 23.09.16
---------------Week 6: Cycle V---------------
Sunday, 23.09.17
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Monday, 23.08.18
Eh, busy day.
Tuesday, 23.09.19
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Wednesday, 23.09.20
LATE AFTERNOON
Anaerobic
SQ: 2 @ 95/115/135/135
Glycolytic: Pull
Concept II Rower: 5 mins, 3:00 min per 500 meters.
Thursday, 23.09.21
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/85/85
PD: 3 @ 120/140/140/140
Friday, 23.09.22
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Saturday, 23.09.23
AFTERNOON
Anaerobic
RDL: 3 @ 135/185/185/185
---------------Week 7: Cycle V---------------
Sunday, 23.09.24
LATE AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Monday, 23.09.25
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Tuesday, 23.09.26
Wednesday, 23.09.27
Thursday, 23.09.28
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Friday, 23.09.29
Saturday, 23.10.01
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
NOON
Anaerobic
SQ: 3 @ 45/95/115/135/145/155
Glycolytic: Pull
Concept II Rower: 5 mins, 2:40 min per 500 meters.
Mobility
Back and Hammies
---------------Week 8: Cycle V---------------
Sunday, 23.10.01
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Monday, 23.10.02
NOON
Aerobic
1.7 mi Four Hills walk with dog. 190ft gain.
EARLY EVENING
Anaerobic
OP: 3 @ 45/65/65/65
PD: 3 @ 140/140/140
Tuesday, 23.10.03
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Wednesday, 23.10.04
NOON
Anaerobic
RDL: 3 @ 135/185/185/185
DL: 2 @ 225
Thursday, 23.10.05
LATE MORNING
Anaerobic
RW: 3 @ 135/135/135
BP: 3 @ 45/95/115/135/135/135
Friday, 23.10.06
NOON
Anaerobic
SQ: 3 @ 45/95/115/135/155/155/155
Glycolytic: Pull
Concept II Rower: 5 mins, 2:45 min per 500 meters.
Mobility
Back and Hammies
Saturday, 23.10.07
LATE MORNING
Aerobic
2.15 mi Seven Hills walk with dog. 230ft gain.
Had to go back down and up again a hill to dispose of some fresh crap.
And that's a wrap.
Goals for this cycle. Continue to try to really establish the early morning walk routine, and get in the lifting and conditioning before lunch. That is optimal. Only problem is that it sometimes makes me drowsy in the middle of the afternoon.
Also considering selling the Torque Tank M1 sled and just rowing for five minutes after each lifting session. Although I've never consistently done sled work, I guess I would potentially be saving on my knees a bit, and I would avoid the winter interruptions that are built into the practice. Plus I don't think rowing really needs much rest in between sessions, and the pumping action is probably good for my knees.
---------------Week 1: Cycle V---------------
Sunday, 23.08.13
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
SQ: 2 @ 95/135/135/135
RDL: 2 @ 135/185/185
Glycolytic: Pull
Concept II Rower: 5 mins, 2:50 min per 500 meters.
Monday, 23.08.14
LATE AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160
OP: 3 @ 45/65/85/100/100
Tuesday, 23.08.15
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
SQ: 3 @ 95
Got a call just as I was warming up . . .
Wednesday, 23.08.16
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
NOON
Anaerobic
SQ: 3 @ 95/115/135/145/155
RDL: 3 @ 135/185/225
Glycolytic: Pull
Concept II Rower: 5 mins, 2:38 min per 500 meters.
Thursday, 23.08.17
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
BP: 3 @ 95/115/135/145/155/155
PD: 3 @ 120/140/160/160
OP: 3 @ 45/95/100/100
Glycolytic
Concept II Rower: 5 mins, 2:30 min per 500 meters.
Friday, 23.08.18
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Saturday, 23.08.19
---------------Week 2: Cycle V---------------
Sunday, 23.08.20
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Monday, 23.08.21
LATE MORNING
Aerobic
2.6 mi walk around Lake of the Ilses after an appointment. Pretty flat. It's funny how it seems like a much longer walk when you can see across a lake.
Tuesday, 23.08.22
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Wednesday, 23.08.23
Thursday, 23.08.24
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Friday, 23.08.25
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain
LATE AFTERNOON
Anaerobic
SQ: 2 @ 95/115/135/145/155
Glycolytic: Pull
Concept II Rower: 5 mins, 2:40 min per 500 meters.
Was unmotivated to lift for some reason, but felt good to get back at it. Had good energy, could've pushed it a bit more, but just primed.
Saturday, 23.08.26
EARLY AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain
---------------Week 3: Cycle V---------------
Sunday, 23.08.27
EARLY AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain
Monday, 23.08.28
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85/95/100/100
Tuesday, 23.08.29
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Wednesday, 23.08.30
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain
NOON
Anaerobic
SQ: 3 @ 95/135/155/175/175
Thursday, 23.08.31
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain
EARLY EVENING
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/75/95/100/100
Felt a little something in my left shoulder after taking the bar off the hooks for the third Overhead Press set, so I shut it down. Still, pretty good energy these days.
Friday, 23.09.01
Saturday, 23.09.02
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain
---------------Week 4: Cycle V---------------
Sunday, 23.09.03
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain
Monday, 23.09.04
Tuesday, 23.09.05
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain
Wednesday, 23.09.06
Thursday, 23.09.07
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
LATE MORNING
Anaerobic
SQ: 3 @ 95/135/155/155, 2 @ 155
Felt a little pressure in my right knee on the second rep of the last set, so I stopped.
Friday, 23.09.08
Saturday, 23.09.09
Family outing of mini-golf (on a course with holes over a hundred feet away), art fair stroll, bowling.
---------------Week 5: Cycle V---------------
Sunday, 23.09.10
Monday, 23.09.11
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Tuesday, 23.09.12
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain. Surfaces felt nice and cool on my soles.
Wednesday, 23.09.13
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Time for Winter Challenge! Got three comments today. Walking earlier, I suppose the crowd at that hour haven't seen me as much.
LATE MORNING
Anaerobic
PD: 3 @ 120/140/140/140
OP: 3 @ 45/65/85/85/85
I'm thinking about simplifying things even more, and just do one or two lifts per day, which is what I end up doing a lot anyway. And if that engenders greater consistency, the results should be better than my current, slightly more ambitious, in practice less consistent, plan.
So the routine, starting next week, would be
M: Squats
Tu: Pulldown, Overhead Press
W: Deadlift
Th: Bench Press, Pendlay Row
F: Squats
Sa: Pulldown, Overhead Press
So I'd be hitting the Squats, Pulldowns, and Overhead Press twice a week, and the Deadlift, Bench Press, and Row once a week. A lot of trainers recommend only doing deadlifts once a week anyway, and the bench and row are my easiest lifts. And it seems like lifting any one lift less per week might be offset by the stimulus of lifting one or two exercises everyday. And I can always add in corresponding assistance if I feel like a lift is lagging, or do it again on Sunday if I have time.
Thursday, 23.09.14
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Friday, 23.09.15
Saturday, 23.09.16
---------------Week 6: Cycle V---------------
Sunday, 23.09.17
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Monday, 23.08.18
Eh, busy day.
Tuesday, 23.09.19
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Wednesday, 23.09.20
LATE AFTERNOON
Anaerobic
SQ: 2 @ 95/115/135/135
Glycolytic: Pull
Concept II Rower: 5 mins, 3:00 min per 500 meters.
Thursday, 23.09.21
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/85/85
PD: 3 @ 120/140/140/140
Friday, 23.09.22
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Saturday, 23.09.23
AFTERNOON
Anaerobic
RDL: 3 @ 135/185/185/185
---------------Week 7: Cycle V---------------
Sunday, 23.09.24
LATE AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Monday, 23.09.25
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Tuesday, 23.09.26
Wednesday, 23.09.27
Thursday, 23.09.28
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Friday, 23.09.29
Saturday, 23.10.01
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
NOON
Anaerobic
SQ: 3 @ 45/95/115/135/145/155
Glycolytic: Pull
Concept II Rower: 5 mins, 2:40 min per 500 meters.
Mobility
Back and Hammies
---------------Week 8: Cycle V---------------
Sunday, 23.10.01
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Monday, 23.10.02
NOON
Aerobic
1.7 mi Four Hills walk with dog. 190ft gain.
EARLY EVENING
Anaerobic
OP: 3 @ 45/65/65/65
PD: 3 @ 140/140/140
Tuesday, 23.10.03
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Wednesday, 23.10.04
NOON
Anaerobic
RDL: 3 @ 135/185/185/185
DL: 2 @ 225
Thursday, 23.10.05
LATE MORNING
Anaerobic
RW: 3 @ 135/135/135
BP: 3 @ 45/95/115/135/135/135
Friday, 23.10.06
NOON
Anaerobic
SQ: 3 @ 45/95/115/135/155/155/155
Glycolytic: Pull
Concept II Rower: 5 mins, 2:45 min per 500 meters.
Mobility
Back and Hammies
Saturday, 23.10.07
LATE MORNING
Aerobic
2.15 mi Seven Hills walk with dog. 230ft gain.
Had to go back down and up again a hill to dispose of some fresh crap.
And that's a wrap.
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