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  1. #5641
    Registered User shaneinga's Avatar
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    Great work Greg. Good heavy volume on the football OHP's. Best news is that you had no shoulder pain. The football bar is definitely something I have had my eye on. I think I have put it in my cart at Titan 4 times now and have yet to complete the purchase.

    Are the SLRs, seated low rows? If they are, how are doing them?

    Recon Ron dips huh? I have seen his pull up program but didn't realize he made a dip one as well.

    You were moving to get all that work in under 30 minutes. I have a feeling if we worked out together I would have a hard time keeping pace with you.
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  2. #5642
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    Originally Posted by shaneinga View Post
    Great work Greg. Good heavy volume on the football OHP's. Best news is that you had no shoulder pain. The football bar is definitely something I have had my eye on. I think I have put it in my cart at Titan 4 times now and have yet to complete the purchase.

    Are the SLRs, seated low rows? If they are, how are doing them?

    Recon Ron dips huh? I have seen his pull up program but didn't realize he made a dip one as well.

    You were moving to get all that work in under 30 minutes. I have a feeling if we worked out together I would have a hard time keeping pace with you.
    Thanks Shane. The football bar was a great purchase and really feels much better on my shoulders. I picked mine up a while back on Amazon for about $100. Those are long gone though. The Titan bars look very good.

    Yeah Recon Ron is for pull ups, but I've started using it for weighted dips too. I plan to keep using 25 lbs and increase my reps each week, slowly but surely. I'm also doing the same thing with chins.

    The SLR's yesterday were Side Lateral Raises...sorry for the confusing abbreviation. I did seated Low Cable Rows today though and posted a video for you on IG so you can see how the setup works.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  3. #5643
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    6:41 am - Home

    This morning I completed a KSC Powerbuilding (C60_2D) as follows:

    TBar Rows 12-105, 8-125, 6-145, 3 sets of 5 @ 160, 15-125

    Chins (Recon Ron Wk 1) 6-25, 5-25, 5-25, 4-25, 3-25
    Superset with:
    Barbell Shrugs 15-175, 15-195, 10-215

    Lat Pulldowns 12-115, 10-115, 8-115
    Superset with:
    Preacher Curls 8-95, 8-95, 5-90

    Low Cable Rows 12-10, 10-140, 10-140

    Bodyweight: 202.6 Pounds (Down 16.4 pounds from 219.0 on 7/2)

    Workout Duration: 0:42:42.44 h:mm:ss.ms (with 0:30 rest between sets)

    Another good workout. This one was mainly back work. I'm really liking the combo of barbell and cable work.

    https://www.instagram.com/p/CHdT_cWg5Q_/?hl=en
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  4. #5644
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    Great workout Greg! Looks like a thorough back smashing.

    That low cable row set up you have made looks really effective.

    Have a good weekend.
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    Good looking last couple of workouts Greg. Sorry, that trip to FL pretty much flushed me down the toilet for the last part of this week... To your previous response, I have heard of lots of accounts of voter fraud and sketchy stuff that happened during the election. Couple that with states like GA and AZ mysteriously going blue, as well as a few states that Trump won in the last election and, well, I think that a very thorough audit and recount should be undertaken, especially given the level of division in this election. Tonight we flipped to NBC news where they basically talked about why Trump wouldn't give up the lawsuits and referred to Biden several times as the president elect when legally, he is not the president elect. It was mind blowing to me how crooked and misleading the media is. I'm not saying that Biden may not have won this election, but feel that it should be investigated thoroughly and the media should at least call it what it is, and not blatantly lie to the public about things. I think we can all agree that, at the very least, our elections should be fair. OK, sorry, I hate to respond to something like that so far after the fact.

    Two great looking workouts this week Greg. Just loving the way those read. I too have seen the Recon Ron routines here and there but haven't read much into them. Very cool to include them into your cycles and I look forward to seeing how they pay off. Your upper body has to be screaming that's for sure. Those were two great sessions. Saw your progress photos on IG and man, you have certainly made some GREAT progress this year! Looks like you've dropped some of the extra pounds but haven't lost any muscle at all. Looking good brother! As I said before, very glad that you've rejoined us here. I've been missing your input and interactions very much.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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  6. #5646
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    Originally Posted by shaneinga View Post
    Great workout Greg! Looks like a thorough back smashing.

    That low cable row set up you have made looks really effective.

    Have a good weekend.
    Thanks Shane. Yeah the low rows work well. If I focus on keeping my elbows back and pulling with tight lats I really feel them good.

    Originally Posted by TM79 View Post
    ...
    Two great looking workouts this week Greg. Just loving the way those read. I too have seen the Recon Ron routines here and there but haven't read much into them. Very cool to include them into your cycles and I look forward to seeing how they pay off. Your upper body has to be screaming that's for sure. Those were two great sessions. Saw your progress photos on IG and man, you have certainly made some GREAT progress this year! Looks like you've dropped some of the extra pounds but haven't lost any muscle at all. Looking good brother! As I said before, very glad that you've rejoined us here. I've been missing your input and interactions very much.
    Thanks Trent. Yeah the Recon Ron thing is just a good simple progression to get you eventually up to doing 100 reps in 5 sets. The progression takes 38 weeks (or something like that) so you kind of work at it slowly increasing total reps each time. I figured doing them with a 25 pound plate just makes it more interesting.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  7. #5647
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    9:39 am - Home

    Saturday morning I completed a KSC Powerbuilding (C60_3A) as follows:

    Shoulder Rehab - Red Bands

    Decline BP 12-135, 10-175, 8-205, 6-230, 3 sets of 2 @ 260
    Superset with:
    Band Facepulls (Purple) 5 sets of 10

    DB IBP 12-60, 10-60, 8-60
    Superset with:
    Preacher Curls 12-90, 10-90, 8-90

    Bodyweight: 202.4 Pounds (Down 16.6 pounds from 219.0 on 7/2)

    Workout Duration: 0:37:24.93 h:mm:ss.ms (with 0:30 rest between sets)

    *******************

    8:31 am - Home

    Sunday morning I completed a KSC Powerbuilding (C60_3B) as follows:

    Bison Bar Box Squats 3-135, 3-155, 3-185, 3-205, 3 sets of 2 @ 225

    Tri-set:
    Calf Raises 3 sets of 12 @ 185
    Leg Extensions 3 sets of 12 @ 75
    Leg Curls 10-75, 8-75, 8-75

    Decline Situps 3 sets of 12
    Superset with:
    Reverse Hypers 3 sets of 12

    Bodyweight: 202.4 Pounds (Down 16.6 pounds from 219.0 on 7/2)

    Workout Duration: 0:27:53.84 h:mm:ss.ms (with 0:30 rest between sets)

    *******************

    7:02 am - Home

    This morning I completed a KSC Powerbuilding (C60_3C) as follows:

    Shoulder Rehab - Red Bands

    Football Bar MP 5-75, 5-90, 3-100, 3 sets of 2 @ 110
    Superset with:
    DB Side Laterals 12-15, 10-15, 8-15
    DB BOLR 12-15, 10-15, 8-15

    Seated DB OHP 12-35, 10-35, 8-35
    Superset with:
    Dips (Recon Ron Wk. 2) 7-25, 6-25, 5-25, 4-25, 4-25

    Bodyweight: 202.0 Pounds (Down 17.0 pounds from 219.0 on 7/2)

    Workout Duration: 0:25:52.34 h:mm:ss.ms (with 0:30 rest between sets)

    Three good workouts in a row. I've been super busy and running short on time so I've been keeping a fast pace with my workouts. That extra intensity feels good though.

    I go in for my surgery on Wednesday and I'm starting to think I might not be able to work out at all for a while. Last time I had the cast on it was tricky to work out but my foot wasn't in the same condition it'll be this time. This time I'll have a repostioned heel bone with screws in it that has to heal up. Also, I'll have a reconstructed arch that will likewise need time to heal. With the previous cast it was uncomfortable if I had to temporarily put weight on my foot. This time it could set back my healing, so I'll probably have to take it easy. I think 6 weeks without lifting would drive me crazy though, so I'll have to figure something out. Maybe I can just watch Ric Drasin, Old Arnold videos, etc on YouTube.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  8. #5648
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    Three great looking sessions there Greg! Seriously impressive numbers on those sets. I didn't realize your surgery was approaching so quickly. Like you said, it may be good to take some time off from putting weight on that foot. I would bet you can start to do something after a few weeks maybe? Maybe some basic bench work with no weight on your foot. I'm sure there is some stuff that you'll be able to do. Anything is better than nothing. Either way, I hope the surgery is successful and you can start to get back to some sort of training in short order. I realize it may take some time to fully get back to it.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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  9. #5649
    Registered User shaneinga's Avatar
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    3 very nice workouts Greg. Strong pressing as usual. Good on you for still knocking out squats. I have shelved those since I found out I need surgery but I could probably still be doing them.

    Sending good vibes and prayers your way for your surgery. Hopefully it will be uneventful and everything goes as planned.

    Push ups, sit ups, resistance bands. Rinse and repeat.

    I am sure you will find something to keep you busy.
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    Originally Posted by shaneinga View Post
    Sending good vibes and prayers your way for your surgery.
    +1. Thinking and praying for you today Greg.
    All-Time PR's and Info:
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    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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  11. #5651
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    Originally Posted by shaneinga View Post
    Three good workouts in a row. I've been super busy and running short on time so I've been keeping a fast pace with my workouts. That extra intensity feels good though.

    I go in for my surgery on Wednesday and I'm starting to think I might not be able to work out at all for a while. Last time I had the cast on it was tricky to work out but my foot wasn't in the same condition it'll be this time. This time I'll have a repostioned heel bone with screws in it that has to heal up. Also, I'll have a reconstructed arch that will likewise need time to heal. With the previous cast it was uncomfortable if I had to temporarily put weight on my foot. This time it could set back my healing, so I'll probably have to take it easy. I think 6 weeks without lifting would drive me crazy though, so I'll have to figure something out. Maybe I can just watch Ric Drasin, Old Arnold videos, etc on YouTube.
    Originally Posted by TM79 View Post
    +1. Thinking and praying for you today Greg.
    Thanks for the well wishes on the surgery guys. I'm sorry for the VERY slow response...with the surgery, then with work, and then the holidays, I've not been online much recently. I have been working out though and posting a few videos through IG...it's hard to post interesting videos of dumbbell-only work though LOL

    Surgery went well but I went through a lot of pain afterwards. The pain would fluctuate between the locations where they drilled the holes for the arch support and where they cut the end of the heel bone and moved it over and put the screw in. Unlike you, Shane, I did have to use the pain meds for several weeks unfortunately. Finally, the pain began to subside and now it only hurts occasionally where the screw is. I still have my cast on but thankfully that'll come off on Thursday.

    After the cast comes off I'll have to wear a walking boot for 6 weeks. I can gradually put weight on the foot then work up to more time on it during the 6 weeks. The doctor said I can resume "athletic" activities with it at the beginning of June so I'm looking forward to that.

    I'm really looking forward to the walking boot. I should be able to get around well enough to load the barbell again so I plan to start upper body work like barbell bench press and seated football bar OHP starting on Friday, as long as the foot feels OK in the boot while I'm loading the barbell.

    I'm planning to run the "Boring but Big, 5x1 Variation" from the Beyond book. It's a 27 week template for BBB sets that has you start with 5x10 at 50% and work up to 5x1 sets at your Training Max over the course of those 27 weeks. It'll be upper body only until June so I figure this should give me an upper body challenge in the time being.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  12. #5652
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    Welcome back Greg. Sorry to hear the pain you have had to endure with your surgery. My meniscus tear was a simple surgery. Your surgery sounds like it would have been extremely painful.

    Walking boot sounds like a huge upgrade! Being able to make your way through the gym and load up weights is definitely going to open your gym back up to you. I am sure you are ready!

    New program sound solid! Can’t wait to see how you do.
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    Welcome back Greg! Glad to hear how things have been going. Like Shane said, sorry that the recovery was painful but it sounds like you are well on your way to getting back to it. Yeah, I bet you are looking forward to the walking boot and definitely to doing some actual barbell exercises again! The new program sounds good. 27 weeks?!?!? You should have the upper body of a Greek god after that. Glad to have you back Greg.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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    Originally Posted by shaneinga View Post
    Welcome back Greg. Sorry to hear the pain you have had to endure with your surgery. My meniscus tear was a simple surgery. Your surgery sounds like it would have been extremely painful.

    Walking boot sounds like a huge upgrade! Being able to make your way through the gym and load up weights is definitely going to open your gym back up to you. I am sure you are ready!

    New program sound solid! Can’t wait to see how you do.
    Thanks Shane. I was glad to hear your surgery wasn't too bad. I think the bone growing back together and around the screw was what made mine so painfull. Thankfully it's feeling pretty good now. I'll see how it feels once I can put weight on it in the boot...hoping it feels great!

    I'm looking forward to the new program. By the end of those 27 weeks I'm hoping I've added both size and strength...with not much fat...the magical unicorn of lifting LOL.


    Originally Posted by TM79 View Post
    Welcome back Greg! Glad to hear how things have been going. Like Shane said, sorry that the recovery was painful but it sounds like you are well on your way to getting back to it. Yeah, I bet you are looking forward to the walking boot and definitely to doing some actual barbell exercises again! The new program sounds good. 27 weeks?!?!? You should have the upper body of a Greek god after that. Glad to have you back Greg.
    Thanks Trent. Yeah I'm definitely feeling like the healing is going well. I can't wait to get this cast off. The boot should be a big improvement.

    A Greek god would be nice...much better than one of those big beer-belly bench specialists
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    5:40 pm - Home

    Last night I completed a Dumbbell 10x10 workout as follows:

    Incline DB Bench 10x10 w/ 30lb dumbbell
    Superset with:
    Incline DB Curls 10x10 w/ 15lb dumbbell

    Bodyweight: 205.0 Pounds (Down 2.2 pounds from 207.2 on 1/1)

    Workout Duration: 0:12:47.17 h:mm:ss.ms (with 0:30 rest between sets)

    I've been toying with the idea of doing some 10x10 workouts with the dumbbells. I slept too late yesterday to do it in the morning so I had to do it after work instead. I only had 15 minutes, though, so I had to just do the main lifts and didn't get to do the accessories.

    Tomorrow I'll do the OHP version w/ accessories.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    Way to get in some work Greg! 15 minutes is better than nothing. Hopefully you can get some more work in today. Keep it up!
    All-Time PR's and Info:
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    Originally Posted by TM79 View Post
    Way to get in some work Greg! 15 minutes is better than nothing. Hopefully you can get some more work in today. Keep it up!
    Thanks Trent. I was happy to get even a little workout in that day. Today was better.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    7:37 am - Home

    This morning I completed a Dumbbell 10x10 workout as follows:

    Shoulder Rehab - Red Bands

    DB OHP 10x10 w/ 15 lb dumbbell
    Superset with:
    DB Hammer Curls 10x10 w/ 15 lb dumbbell

    Tri-set:
    DB BOLR 3 sets of 12 @ 15
    Incline DB Curls 12-20, 10-20, 12-20
    DB Tate Presses 3 sets of 10 @ 20

    Bodyweight: 205.0 Pounds (Down 2.2 pounds from 207.2 on 1/1)

    Workout Duration: 0:27:49.80 h:mm:ss.ms (with 0:30 rest between sets)

    Good workout this morning. I dropped the weight way down before the 10x10 sets like I did the other day...and that was a good move. Those last sets were challenging even with those lower weights.

    Tomorrow I get my cast removed...woohoo!
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    Originally Posted by PtReyesGreg View Post
    7:37 am - Home

    This morning I completed a Dumbbell 10x10 workout as follows:

    Shoulder Rehab - Red Bands

    DB OHP 10x10 w/ 15 lb dumbbell
    Superset with:
    DB Hammer Curls 10x10 w/ 15 lb dumbbell

    Tri-set:
    DB BOLR 3 sets of 12 @ 15
    Incline DB Curls 12-20, 10-20, 12-20
    DB Tate Presses 3 sets of 10 @ 20

    Bodyweight: 205.0 Pounds (Down 2.2 pounds from 207.2 on 1/1)

    Workout Duration: 0:27:49.80 h:mm:ss.ms (with 0:30 rest between sets)

    Good workout this morning. I dropped the weight way down before the 10x10 sets like I did the other day...and that was a good move. Those last sets were challenging even with those lower weights.

    Tomorrow I get my cast removed...woohoo!
    Nice session yesterday Greg! Good looking sets. Congrats on getting the cast removed! Very happy for you!
    All-Time PR's and Info:
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    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
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  20. #5660
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    Great workout Greg. 100 reps of anything is tough! Bet that workout was good for a nice pump.

    Good luck getting your cast off today!
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    Originally Posted by TM79 View Post
    Nice session yesterday Greg! Good looking sets. Congrats on getting the cast removed! Very happy for you!
    Thanks Trent. It felt damn good to get the cast off today. It was more painful walking with the boot than I'd hoped but that should get a little better each day. I just have to be patient and take it very slow with the walking. Of course patience has never been a strong quality for me.


    Originally Posted by shaneinga View Post
    Great workout Greg. 100 reps of anything is tough! Bet that workout was good for a nice pump.

    Good luck getting your cast off today!
    Thanks Shane. Like you saw on Instagram the wounds were still a little more present than I thought they'd be at this point. It was very nice to get the cast off finally. The doctor just told me to make sure to take it slow with the walking and to listen to my body...he said if I push it too far too quickly my foot will definitely let me know...and I'll wind up on my ass LOL.

    The 10x10's are great. If I'm not able to get my barbell set up tomorrow I'll keep going with them on the dumbbells. I need to work on improving my 4010 cadence on them. The 4 second descents weren't happening so far.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  22. #5662
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    7:55 am - Home

    This morning I completed a "BBB 5x1 Variation" week 1/27 workout as follows:

    Shoulder Rehab - Red Bands

    Incline Bench Press 5-85, 5-95, 5-105, 5-115, 5-135, 10-150 (5+)
    Superset with:
    Band Facepulls 6 sets of 10 w/ Purple Band

    BBB Bench Press 5 sets of 10 @ 125
    Superset with:
    DB Curls 5 sets of 10 @ 20

    Bodyweight: ??? Pounds (Down ??? pounds from 207.2 on 1/1)

    Workout Duration: 0:26:36.94 h:mm:ss.ms (with 0:30 rest between sets)

    Today was my first workout with my cast off and using the walking boot. I was able to get around well enough to load the barbell but except for the facepulls I still did everything seated on my bench. I'll be wearing the boot for the next 6 weeks so as the pain goes down and my mobility goes up I'll probably add some other movements in.

    This was my first week of the 27 week BBB 5x1 variation template. Because of nagging shoulder problems I'm doing Incline Bench instead of Presses. While my cast was on for the last couple of months I did exclusively dumbbell work so I reset my Training Maxes much lower as I resume barbell lifts. For once, I followed Jim's advice and "started too light".
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  23. #5663
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    Greg, yeah I was surprised to see the amount of surgery required to fix your foot. That was a big operation!

    New programming looking good Greg. Good to hear you are able to get around and load the BB without much issue.

    I like the idea of using incline BP in place of OHP. It seems to fit well and I have used it in the past as well. I always liked doing the BB work with incline BP and then BBB sets with DB OHPs. Seemed like it was the best of both worlds.

    Good luck and keep crushing it Greg. You are inspiring me to keep going.
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  24. #5664
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    Originally Posted by shaneinga View Post
    Greg, yeah I was surprised to see the amount of surgery required to fix your foot. That was a big operation!

    New programming looking good Greg. Good to hear you are able to get around and load the BB without much issue.

    I like the idea of using incline BP in place of OHP. It seems to fit well and I have used it in the past as well. I always liked doing the BB work with incline BP and then BBB sets with DB OHPs. Seemed like it was the best of both worlds.

    Good luck and keep crushing it Greg. You are inspiring me to keep going.
    Thanks Shane. Yeah the surgery was pretty intense and the pain is still more than I'd like so I'm hoping it mellows out soon. My expectations were unrealistic...it makes sense that cutting the heel bone in half and putting a screw back in there would be painful but I didn't think it'd be a big deal. I overdid it a bit this weekend. Yesterday I went flooring and furniture shopping with the wife and that was a lot of time on the foot. By last night the pain was pretty bad, 6-7/10. I've got to watch out and try to keep from being a dumb ass while it heals LOL.

    Yeah I really like substituting Incline Bench for OHP. I still have dreams of a big press but the shoulders just won't allow it. I like your idea of getting the DB OHPs in there. I'm able to do those with a neutral hammer grip so they don't cause pain. I'll have to get those in there.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    4:36 pm - Home

    Yesterday Afternoon I completed a "BBB 13 Week Challenge" week 1/13 workout as follows:

    Shoulder Rehab - Red Bands

    Bench Press 5-110, 5-135, 5-160, 5-175, 5-205, 5-230
    Superset with:
    Band Facepulls 6 sets of 10 w/ Purple Band

    BBB Incline Bench Press 5 sets of 10 @ 100
    Superset with:
    Seated DB BOR 3 sets of 10 @ 50

    Seated DB Curls 3 sets of 10 @ 30
    Superset with:
    Incline DB Tate Press 10-30, 8-30, 6-30

    Bodyweight: ??? Pounds (Down ??? pounds from 207.2 on 1/1)

    Workout Duration: 0:38:05.05 h:mm:ss.ms (with 0:30 rest between sets)

    *****************************

    8:08 am - Home

    This morning I completed a Misc. Lower Body workout as follows:

    Airdyne 10 minutes - 2.24 miles

    90 deg Hypers 3 sets of 10
    Superset with:
    Leg Extensions 3 sets of 10 @ 50

    Leg Curls 5-50* Hurt my heel where it was screwed back together so stopped these

    Decline Situps 3 sets of 10

    Bodyweight: 206.8 Pounds (Down 0.4 pounds from 207.2 on 1/1)

    Workout Duration: 0:25:00.00 h:mm:ss.ms (with 0:30 rest between sets)

    Two good workouts. After a day spent shopping for flooring and furniture with my wife, using my walking boot and a crutch, my foot was hurting like Hell last night and this morning. I realized I'm pushing it too far too fast and I need to slow down a bit so I don't mess up the healing of the bones. The good thing is that upper body lifting and even riding my Airdyne doesn't seem to put real pressure on my heel or arch so I'm OK to continue with them.

    I decided to switch from the 27 week BBB program to the 13 Week BBB Challenge. Both of these templates are in the Beyond Book. I decided to do this because I really want to run Building the Monolith again and this will allow me to do this more quickly. These 2 templates together will take 19 weeks (13 BBB + 6 BTM) and will take me around 5/21. I should be able to resume squats and deadlifts around 6/1, so these 2 templates together will be perfect to allow me to get some good Upper Body work in and then get back on track with a full program following that.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    Couple of nice workouts posted Greg. I like that were able to still get some leg work in.

    Sorry to hear that your foot was hurting after shopping. It’s easy to overdo it when you are in the moment and never fun when you wake up the next day and realize how much you over did it.

    Good luck with the BBB 13 week challenge. That followed with BTM should be great for some gainz.
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    Originally Posted by shaneinga View Post
    Couple of nice workouts posted Greg. I like that were able to still get some leg work in.

    Sorry to hear that your foot was hurting after shopping. It’s easy to overdo it when you are in the moment and never fun when you wake up the next day and realize how much you over did it.

    Good luck with the BBB 13 week challenge. That followed with BTM should be great for some gainz.
    Thanks Shane. Yeah it felt good to ride the bike a bit and do some leg extensions. I'll try the hamstring curls again next time, maybe just with my good leg though, so at least I can get some good work there. Honestly I can't wait to do some calf raises. My calves were always decent with all the running, but coming out of that cast my right lower leg is now a toothpick.

    Yeah, I just pushed it too hard on Sunday. I don't even like shopping but when it's for the house I get interested LOL. We've got some contractors about to start a renovation of the bathrooms and flooring next Monday. After that they'll do the kitchen. It stinks that I won't be able to do much to help out but I have to take it as it is.

    I'm looking forward to the 13 week challenge. It's called BBB and it starts with BBB, but by the end your doing sets of 1 at the Training Max, so I think over the course of it both my size and strength will improve. I'm trying to make sure to hit at least 200 grams of protein a day to feed it. We'll see what happens.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    8:04 am - Home

    This morning I completed a "BBB 13 Week Challenge" week 2/13 workout as follows:

    Shoulder Rehab - Red Bands

    Medium Incline Bench Press 5-95, 5-115, 5-125, 5-140, 5-160, 5-180
    Superset with:
    DB BOLR 6 sets of 10 @ 15

    BBB Low Incline Bench Press 5 sets of 10 @ 135
    Superset with:
    Seated DB Curls Press 5 sets of 10 @ 30

    Bodyweight: ??? Pounds (Down ??? pounds from 207.2 on 1/1)

    Workout Duration: 0:27:15.10 h:mm:ss.ms (with 0:30 rest between sets)

    Good quick workout this morning. I was running late so I had to keep it short. I did a couple of supersets with my Incline Bench and BBB sets  (BOLR and Curls) and that was it.

    I intended to do 5x10 of DB OHP too, but I didn't have enough time...I'll have to get that in next time.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    Another good workout Greg. Those incline and decline BP numbers are looking solid man! House renovations are always fun, well at least when they are finished and you are able to enjoy them they are. LoL.

    Plan sounds great Greg. I have the Beyond book at my house somewhere, I might dig it out and take a look at it.
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    Holy crap Greg! You have been an upper body lifting machine! Some great looking sessions in there. (To be fair, I was trying to catch up on all of this earlier but didn't have time so had to circle back around) Sorry to hear about you hurting your heel. That is one bone that I can't imagine having surgery on. When it hurts it hurts! Hopefully this gets you out of having to do hardwood flooring though. I agree with Shane. Can't beat some DB OHP. I do that a lot in my accessory work. Glad you are able to do the airdyne. That is a huge plus to be able to get some conditioning in. Way to get after it Greg!
    All-Time PR's and Info:
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    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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