Assessment of Last Cycle.
The cycle started out well for the first three days, as I was able to fully implement my program and the everyday lifting work with the results I had hoped for, as I felt more solid with each day. Unfortunately, I then picked up a mild but persistent head cold, which later settled deeply in my lungs as a barely productive cough. I also picked up a stomach bug about a week ago. Writing this on 12/29, I think both may be on their way out finally. Fingers crossed.
Goals for this Cycle.
I'll continue to prioritize going on the dog walk soon after I wake up, because that really sets up the day nicely. I will continue with the six hills route, which is almost exactly two miles and has 215-foot total elevation gain. When it gets really cold, I may switch to late afternoon. So far, we've had unseasonably warm temps, with highs in the 30s and 40s.
After the walk is probably the best time to start doing more mobility work. If not then, then in between lifting sets.
For lifting, I will continue with the routine I developed two cycles ago, which is just two lifts a day, optimally six days a week. This sacrifices some volume for an easier-to-maintain routine, with built-in recovery for missed days, where I can add a missed lift or two to the next day's session without too much trouble.
Day 1: Squats & Overhead Press
Day 2: Pulldown & Bench Press
Day 3: Deadlift & Pendlay Row
This schedule also translates into a Heavy/Medium/Heavy alternation.
I'll continue with the 3 sets of 3 reps protocol, except for Deadlifts, which I'll keep doing 3x2. I may also ramp down after the target sets for one 3+ set at the last warmup load, as per Wendler, for some extra volume, but the priority is to just be consistent with the basic program.
Squats, Deadlifts, and Overhead Press remain the priority lifts, so I'll do my best to always get those in twice a week. I would like to start working on Block 3 by the end of this cycle.
My 5-minute conditioning sessions on the rower will be done right after the lifts. A long term goal would be to get down to two minutes per 500 meters rowed.
---------------Week 1: Cycle I---------------
Sunday, 23.12.31
AFTERNOON
Aerobic: 1.1 mi Two Hills walk with dog to store. 85ft gain.
Monday, 23.01.01
Tuesday, 23.01.02
EARLY AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Wednesday, 23.01.03
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Thursday, 23.01.04
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Friday, 23.01.05
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Saturday, 23.01.06
---------------Week 2: Cycle I---------------
Sunday, 23.01.07
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Monday, 23.01.08
AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/65/65
SQ: 3 @ 95/95/95
Finally feel good enough to lift again. I really need it for sound sleep.
Glycolytic: Concept II Rower: 5 mins, 2:55 min per 500 meters.
Tuesday, 23.01.09
AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Anaerobic
BP: 3 @ 45/95/115/135/135/135
RW: 3 @ 135/135/135
Wednesday, 23.01.10
Thursday, 23.01.11
AFTERNOON
Anaerobic
PD: 3 @ 100/120/140/140/140
RDL: 2 @ 135/185
DL: 2 @ 225/225/225
Friday, 23.01.12
Saturday, 23.01.13
EARLY AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 5F, -18WC, I almost wore socks.
---------------Week 3: Cycle I---------------
Sunday, 23.01.14
AFTERNOON
Anaerobic
OP: 3 @ 45/65/75/85/85
SQ: 3 @ 85/135/145/155/175
Okay, another round of priming then I'll start to push it a bit.
Monday, 23.01.15
AFTERNOON
Aerobic: 1.7 mi Four Hills walk with dog. 170ft gain. 0F, -20WC, I wore socks.
Tuesday, 23.01.16
NOON
Anaerobic
PD: 3 @ 100/120/140/160/160/160
BP: 3 @ 45/95/135/155/155
LATE AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 6F, -12WC, starting to warm up.
Wednesday, 23.01.17
NOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/245/245/245
RW: 3 @ 135/155/155
Glycolytic: Concept II Rower: 5 mins, 2:40 min per 500 meters.
Mobility: Some stretching
AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 9F, 2WC, I overheated a bit. Time to switch to my lighter winter outfit.
Thursday, 23.01.18
Friday, 23.01.19
Saturday, 23.01.20
---------------Week 4: Cycle I---------------
Sunday, 23.01.21
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. Gusty winds.
Monday, 23.01.22
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/75/75/75
SQ: 3 @ 75/135/135/135
Glycolytic: Concept II Rower: 5 mins, 2:50 min per 500 meters.
Mobility: Some stretching.
Tuesday, 23.01.23
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
PD: 3 @ 100/120/140/160/160/160
BP: 3 @ 45/95/135
Didn't feel well on the Bench Press, so I stopped.
Wednesday, 23.01.24
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. Icy sidewalks, close to 90% humidity with some fog.
LATE AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/255/255/255
Glycolytic: Concept II Rower: 5 mins, 2:40 min per 500 meters.
Thursday, 23.01.25
AFTERNOON
Anaerobic
SQ: 3 @ 45/95/135/155/175/175/175
OP: 3 @ 45/65/85/85/85
Glycolytic: Concept II Rower: 5 mins, 2:30 min per 500 meters.
Friday, 23.01.26
MORNING
Aerobic: 2 mi Six Hills walk with dog. 200ft gain. Took a slightly different fifth hill in order to dispose of a bag of late-in-the-walk dog poop.
Saturday, 23.01.27
---------------Week 5: Cycle I---------------
Sunday, 23.01.28
Monday, 23.01.29
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. I have to admit, I seem to walk faster with shoes on.
LATE AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/245/265/265/265
DB RW; 2 x 3 @ 65/65/65
Tried the One-handed Dumbbell Rows for change. Felt good.
Glycolytic: Concept II Rower: 5 mins, 2:35 min per 500 meters.
Tuesday, 23.01.30
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/90/90/90
SQ: 2 @ 95/135/185/195/205/205/205
I only did two reps on the squats, but now everything is up to their max loads, just need to solidify things before moving onto the next training block.
Wednesday, 23.01.31
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 30F, but only about half the surfaces were moist, so I went bare.
NOON
Anaerobic
BP: 3 @ 45/95/135/165/165/165
PD: 3 @ 120/140/160/160/160
Glycolytic: Concept II Rower: 5 mins, 2:25 min per 500 meters.
Thursday, 23.02.01
AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/245/265/265/265
DB RW; 2 x 3 @ 85
Friday, 23.02.02
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 30F, 26WC.
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/85
Shoulders and Upper Back felt really tight, so I stopped. Then it occurred to me later that one days like these I should just do the lifts lift, in order to grease the groove and maintain the consistency.
Saturday, 23.02.03
---------------Week 6: Cycle I---------------
Sunday, 23.02.04
LATE MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 36F
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/75/75/75
SQ: 2 @ 95/135/155/155/155
Monday, 23.02.05
LATE MORNING
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/225/225
I felt a kink in my right shoulder blade, so I kept it at 225, although the kink had worked its way out by the third set.
LATE AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 46F
Tuesday, 23.02.06
NOON
Anaerobic
PD: 3 @ 100/120/140/160/160/160
BP: 3 @ 45/135/165/165/165
LATE AFTERNOON
Glycolytic: Torque Tank M1 Push Sled: 3 x [2 x 100 feet] = 600 feet @ Resistance 1
Finally got out the Tank again. I'm glad I didn't sell it.
Wednesday, 23.02.07
MORNING
Aerobic: 1.73 mi Four Hills walk with dog. 185ft gain. 40F
Thursday, 23.02.08
LATE AFTERNOON
Anaerobic
SQ: 3 @ 95/135/185/195/195/195
OP: 3 @ 45/65/85/85/85
Friday, 23.02.09
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
AFTERNOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/265/265/265
Saturday, 23.02.10
---------------Week 7: Cycle I---------------
Sunday, 23.02.11
NOON
Anaerobic
PD: 3 @ 100/120/140/160/160/160
BP: 3 @ 45/95/135/165/165/165
AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 37F, WC 32F
Monday, 23.02.12
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 29F
LATE AFTERNOON
Anaerobic
SQ: 2 @ 95/135/185/195/205/195/185
OP: 3 @ 45/65/85/90/90/90
Tuesday, 23.02.13
AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/265/265/265
DB RW; 2 x 3 @ 65/85/85/85
Wednesday, 23.02.14
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 32F
LATE AFTERNOON
Anaerobic
PD: 3 @ 100/120/140/160/160/160
Thursday, 23.02.15
MORNING
Aerobic: Shoveled about 6-7 inches of snow, our first significant accumulation of the year. So much for Minnesnowta!
LATE AFTERNOON
Anaerobic
SQ: 2 @ 95/135/185/195/205/205/205
OP: 3 @ 45/65/90/90/90
Friday, 23.02.16
LATE AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/245/265/265/265
Saturday, 23.02.17
---------------Week 8: Cycle I---------------
Sunday, 23.02.18
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
AFTERNOON
Anaerobic
SQ: 2 @ 95/135/135/135
OP: 3 @ 45/65/65/65
BP: 3 @ 45/95/95/95
Wasn't feeling it, so just greased the groove. Also thinking about going back to a Push-Pull split with a day off in between the splits for more mobility stuff.
Monday, 23.02.19
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 37F
Tuesday, 23.02.20
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 37F
AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
RDL: 2 @ 135/185
DL: 2 @ 225/25/225
DB RW; 2 x 3 @ 65/65/65
Wednesday, 23.02.21
MORNING
Aerobic: 2.1 mi Six Hills walk with dog. 230ft gain. 35F. Had to go a little out of my way to dispose of a late-in-the-walk poop bag.
AFTERNOON
Anaerobic
SQ: 3 @ 95/135/185/205/205/205
OP: 3 @ 45/65/90/90/90/
Thursday, 23.02.22
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 45F
LATE AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/265/265/265
PD: 3 @ 120/160/160/160
Friday, 23.02.23
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 33F, 24WC
Saturday, 23.02.24
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 33F, 29WC
The cycle started out well for the first three days, as I was able to fully implement my program and the everyday lifting work with the results I had hoped for, as I felt more solid with each day. Unfortunately, I then picked up a mild but persistent head cold, which later settled deeply in my lungs as a barely productive cough. I also picked up a stomach bug about a week ago. Writing this on 12/29, I think both may be on their way out finally. Fingers crossed.
Goals for this Cycle.
I'll continue to prioritize going on the dog walk soon after I wake up, because that really sets up the day nicely. I will continue with the six hills route, which is almost exactly two miles and has 215-foot total elevation gain. When it gets really cold, I may switch to late afternoon. So far, we've had unseasonably warm temps, with highs in the 30s and 40s.
After the walk is probably the best time to start doing more mobility work. If not then, then in between lifting sets.
For lifting, I will continue with the routine I developed two cycles ago, which is just two lifts a day, optimally six days a week. This sacrifices some volume for an easier-to-maintain routine, with built-in recovery for missed days, where I can add a missed lift or two to the next day's session without too much trouble.
Day 1: Squats & Overhead Press
Day 2: Pulldown & Bench Press
Day 3: Deadlift & Pendlay Row
This schedule also translates into a Heavy/Medium/Heavy alternation.
I'll continue with the 3 sets of 3 reps protocol, except for Deadlifts, which I'll keep doing 3x2. I may also ramp down after the target sets for one 3+ set at the last warmup load, as per Wendler, for some extra volume, but the priority is to just be consistent with the basic program.
Squats, Deadlifts, and Overhead Press remain the priority lifts, so I'll do my best to always get those in twice a week. I would like to start working on Block 3 by the end of this cycle.
My 5-minute conditioning sessions on the rower will be done right after the lifts. A long term goal would be to get down to two minutes per 500 meters rowed.
---------------Week 1: Cycle I---------------
Sunday, 23.12.31
AFTERNOON
Aerobic: 1.1 mi Two Hills walk with dog to store. 85ft gain.
Monday, 23.01.01
Tuesday, 23.01.02
EARLY AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Wednesday, 23.01.03
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Thursday, 23.01.04
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Friday, 23.01.05
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Saturday, 23.01.06
---------------Week 2: Cycle I---------------
Sunday, 23.01.07
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Monday, 23.01.08
AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/65/65
SQ: 3 @ 95/95/95
Finally feel good enough to lift again. I really need it for sound sleep.
Glycolytic: Concept II Rower: 5 mins, 2:55 min per 500 meters.
Tuesday, 23.01.09
AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Anaerobic
BP: 3 @ 45/95/115/135/135/135
RW: 3 @ 135/135/135
Wednesday, 23.01.10
Thursday, 23.01.11
AFTERNOON
Anaerobic
PD: 3 @ 100/120/140/140/140
RDL: 2 @ 135/185
DL: 2 @ 225/225/225
Friday, 23.01.12
Saturday, 23.01.13
EARLY AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 5F, -18WC, I almost wore socks.
---------------Week 3: Cycle I---------------
Sunday, 23.01.14
AFTERNOON
Anaerobic
OP: 3 @ 45/65/75/85/85
SQ: 3 @ 85/135/145/155/175
Okay, another round of priming then I'll start to push it a bit.
Monday, 23.01.15
AFTERNOON
Aerobic: 1.7 mi Four Hills walk with dog. 170ft gain. 0F, -20WC, I wore socks.
Tuesday, 23.01.16
NOON
Anaerobic
PD: 3 @ 100/120/140/160/160/160
BP: 3 @ 45/95/135/155/155
LATE AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 6F, -12WC, starting to warm up.
Wednesday, 23.01.17
NOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/245/245/245
RW: 3 @ 135/155/155
Glycolytic: Concept II Rower: 5 mins, 2:40 min per 500 meters.
Mobility: Some stretching
AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 9F, 2WC, I overheated a bit. Time to switch to my lighter winter outfit.
Thursday, 23.01.18
Friday, 23.01.19
Saturday, 23.01.20
---------------Week 4: Cycle I---------------
Sunday, 23.01.21
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. Gusty winds.
Monday, 23.01.22
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/75/75/75
SQ: 3 @ 75/135/135/135
Glycolytic: Concept II Rower: 5 mins, 2:50 min per 500 meters.
Mobility: Some stretching.
Tuesday, 23.01.23
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
PD: 3 @ 100/120/140/160/160/160
BP: 3 @ 45/95/135
Didn't feel well on the Bench Press, so I stopped.
Wednesday, 23.01.24
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. Icy sidewalks, close to 90% humidity with some fog.
LATE AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/255/255/255
Glycolytic: Concept II Rower: 5 mins, 2:40 min per 500 meters.
Thursday, 23.01.25
AFTERNOON
Anaerobic
SQ: 3 @ 45/95/135/155/175/175/175
OP: 3 @ 45/65/85/85/85
Glycolytic: Concept II Rower: 5 mins, 2:30 min per 500 meters.
Friday, 23.01.26
MORNING
Aerobic: 2 mi Six Hills walk with dog. 200ft gain. Took a slightly different fifth hill in order to dispose of a bag of late-in-the-walk dog poop.
Saturday, 23.01.27
---------------Week 5: Cycle I---------------
Sunday, 23.01.28
Monday, 23.01.29
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. I have to admit, I seem to walk faster with shoes on.
LATE AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/245/265/265/265
DB RW; 2 x 3 @ 65/65/65
Tried the One-handed Dumbbell Rows for change. Felt good.
Glycolytic: Concept II Rower: 5 mins, 2:35 min per 500 meters.
Tuesday, 23.01.30
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/90/90/90
SQ: 2 @ 95/135/185/195/205/205/205
I only did two reps on the squats, but now everything is up to their max loads, just need to solidify things before moving onto the next training block.
Wednesday, 23.01.31
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 30F, but only about half the surfaces were moist, so I went bare.
NOON
Anaerobic
BP: 3 @ 45/95/135/165/165/165
PD: 3 @ 120/140/160/160/160
Glycolytic: Concept II Rower: 5 mins, 2:25 min per 500 meters.
Thursday, 23.02.01
AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/245/265/265/265
DB RW; 2 x 3 @ 85
Friday, 23.02.02
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 30F, 26WC.
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/85
Shoulders and Upper Back felt really tight, so I stopped. Then it occurred to me later that one days like these I should just do the lifts lift, in order to grease the groove and maintain the consistency.
Saturday, 23.02.03
---------------Week 6: Cycle I---------------
Sunday, 23.02.04
LATE MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 36F
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/75/75/75
SQ: 2 @ 95/135/155/155/155
Monday, 23.02.05
LATE MORNING
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/225/225
I felt a kink in my right shoulder blade, so I kept it at 225, although the kink had worked its way out by the third set.
LATE AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 46F
Tuesday, 23.02.06
NOON
Anaerobic
PD: 3 @ 100/120/140/160/160/160
BP: 3 @ 45/135/165/165/165
LATE AFTERNOON
Glycolytic: Torque Tank M1 Push Sled: 3 x [2 x 100 feet] = 600 feet @ Resistance 1
Finally got out the Tank again. I'm glad I didn't sell it.
Wednesday, 23.02.07
MORNING
Aerobic: 1.73 mi Four Hills walk with dog. 185ft gain. 40F
Thursday, 23.02.08
LATE AFTERNOON
Anaerobic
SQ: 3 @ 95/135/185/195/195/195
OP: 3 @ 45/65/85/85/85
Friday, 23.02.09
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
AFTERNOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/265/265/265
Saturday, 23.02.10
---------------Week 7: Cycle I---------------
Sunday, 23.02.11
NOON
Anaerobic
PD: 3 @ 100/120/140/160/160/160
BP: 3 @ 45/95/135/165/165/165
AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 37F, WC 32F
Monday, 23.02.12
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 29F
LATE AFTERNOON
Anaerobic
SQ: 2 @ 95/135/185/195/205/195/185
OP: 3 @ 45/65/85/90/90/90
Tuesday, 23.02.13
AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/265/265/265
DB RW; 2 x 3 @ 65/85/85/85
Wednesday, 23.02.14
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 32F
LATE AFTERNOON
Anaerobic
PD: 3 @ 100/120/140/160/160/160
Thursday, 23.02.15
MORNING
Aerobic: Shoveled about 6-7 inches of snow, our first significant accumulation of the year. So much for Minnesnowta!
LATE AFTERNOON
Anaerobic
SQ: 2 @ 95/135/185/195/205/205/205
OP: 3 @ 45/65/90/90/90
Friday, 23.02.16
LATE AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/245/265/265/265
Saturday, 23.02.17
---------------Week 8: Cycle I---------------
Sunday, 23.02.18
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
AFTERNOON
Anaerobic
SQ: 2 @ 95/135/135/135
OP: 3 @ 45/65/65/65
BP: 3 @ 45/95/95/95
Wasn't feeling it, so just greased the groove. Also thinking about going back to a Push-Pull split with a day off in between the splits for more mobility stuff.
Monday, 23.02.19
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 37F
Tuesday, 23.02.20
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 37F
AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
RDL: 2 @ 135/185
DL: 2 @ 225/25/225
DB RW; 2 x 3 @ 65/65/65
Wednesday, 23.02.21
MORNING
Aerobic: 2.1 mi Six Hills walk with dog. 230ft gain. 35F. Had to go a little out of my way to dispose of a late-in-the-walk poop bag.
AFTERNOON
Anaerobic
SQ: 3 @ 95/135/185/205/205/205
OP: 3 @ 45/65/90/90/90/
Thursday, 23.02.22
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 45F
LATE AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/265/265/265
PD: 3 @ 120/160/160/160
Friday, 23.02.23
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 33F, 24WC
Saturday, 23.02.24
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 33F, 29WC
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