PtReyesGreg's Workout Journal

[PtReyesGreg]

This morning I did a couple of HIIT condition workouts from the "50 Greyskull Approved Conditioning Workouts for the Modern Viking" pdf I linked to earlier in my journal.

https://thebuddyjrises.files.wordpre...nditioning.pdf

Specifically I did:

#1 “13 Down” Kettlebell Swing (16 kg)/ Burpee Ladder - Total Duration: 19m:17s

#18 (Barbell Hang Power Clean + Push Press x 3 (85 lbs.)) 5x5 - Total Duration: 8m:23s

Bodyweight: 217.6 lbs

Total Workouts Duration: 33 minutes (including rest between "workouts")

These were brutal. With #1 basically you do 13 kettlebell swings followed by 13 burpees, then 12, 11, etc. down to 1. It winds up being a total of 91 reps each of swings and burpees. I had to take some breaks in there as this was very tough. The goal is to keep doing it on a regular basis and try to get your total duration time to come down.

#18 was also tough. I only used 85 pounds, but by set #5 I was struggling. Basically you start from the hang clean position, clean the barbbell to your chest and then do 3 push presses...this counts as one rep. You repeat that 5 times and that counts as one set. You then rest for a minute and repeat for a total of 5 sets. In the end it winds up being 75 reps of push presses total.

At some point I plan to add "#17 10 Bodyweight Squats, 2 Greyskull Grinders Maxsets in 10 minutes" in as well for an HIIT trifecta.

[shaneinga]

That sounds brutal. Complexes are a heck of a lot more fun than running on a treadmill though. Killer workout Greg.

[MooseTequila]

Your WO... better you than me!!! Dafuq that sounds harsh...

[PtReyesGreg]

That sounds brutal. Complexes are a heck of a lot more fun than running on a treadmill though. Killer workout Greg.

Thanks Shane. They're definitely interesting and I guess if you twist my arm I would say maybe a little fun. The main thing is they are challenging. Now I have a goal to shoot for of trying to beat my time.

Your WO... better you than me!!! Dafuq that sounds harsh...

It was harsh Moose man. That pdf has 50 workouts of pure torture...I plan on trying them all though at some point. I've got to go the hardware and get some items to make a homemade sand bag for some of them though.

[mirroroferised]

Nice work Greg. I always liked doing compex's as well. Great way to get the heart pounding and a good sweat going.

[MooseTequila]

Sandbags... they could pull double duty of this whole El Nino thing turns out like they say it will (but let's hope it never gets that bad)

[raynerd]

Incredible torture you inflict on yourself Greg! Awesome work man!

[RT1957]

Nice work Greg....Yep there are much more fun ways to get conditioning work in then a dreadmill....Gonna go through that link and check it out thanks

[PtReyesGreg]

Nice work Greg. I always liked doing compex's as well. Great way to get the heart pounding and a good sweat going.

Thanks Dave. Yeah they definitely get the heart pounding. I like the variety to the movements as well. It's nice to try to build more functional strength and endurance.

Sandbags... they could pull double duty of this whole El Nino thing turns out like they say it will (but let's hope it never gets that bad)

Definitely Moose. I've actually got some sandbags arranged in front of my garage because there's a low spot in the driveway that backs up and makes water head towards the garage during a big rain. I can't have El Nino rusting my weights.

Incredible torture you inflict on yourself Greg! Awesome work man!

Thanks Shawn. That compliment means a lot coming from you...possibly the biggest self-torture inflictor on these boards. If I tried some of your exercise volumes I wouldn't be able to walk for a week.

Nice work Greg....Yep there are much more fun ways to get conditioning work in then a dreadmill....Gonna go through that link and check it out thanks

Thanks Ron. Yeah stumbling across that pdf was a nice surprise. There are a bunch of ideas in there that I wouldn't have thought of otherwise. It makes it more interesting for me to have some variety in there like that.

[PtReyesGreg]

Yesterday morning I ran 4.75 miles in 1h:06m:04s on the hills at the Deer Creek Tribute Trail in Nevada City. I climbed a total of 617 ft and reached a max altitude of 2671 feet.

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

This morning I completed Week 3 - Workout A of Madcow's Bill Starr 5x5 Intermediate program as follows:

Hypers 20-0, 20-0
Bench Press 5-120, 5-150, 5-180, 5-210, 5-245
Squats 5-120, 5-150, 5-180, 5-210, 7-245 (5+)
Pendlay Rows 5-111, 5-121, 5-146, 5-171, 5-196
Decline Situps 25-0, 25-0, 25-0, 25-0 |-> Supersets
Chins 10-0, 10-0, 10-0, 10-0 |

Bodyweight: 217.8 lbs

Workout Duration: 58 minutes (with 1:00 rest between most sets)

Good workout today and nice start to week 3 on Madcow's. My right shoulder has been sore for the past couple of days, so I made sure to do some stretches/dislocations prior to starting the bench and that helped some. The extra kettlebell work and push presses might be the reason for the soreness. On the bench I didn't do any + reps but on squats I did 2 extras. I bumped up my situps by 5 reps per set and the chins by 1 rep per set. Overall a good workout.

I had a cheat day yesterday and ate a bowl of cereal in the morning, a big piece of bread at lunch, and sushi (with rice) and ice cream for dinner, so I was happy I didn't put on too much weight yesterday. I'm planning on doing 6 days strict green faces diet and 1 cheat day each week for the rest of this year (to get me through the holiday temptations) and then I'll do the 21 day strict portion of the program starting in the new year.

[RT1957]

Solid work Greg....some good numbers being pushed around....I bet those trails up in Nevada city are beautiful....My wife and I looked at houses in Grass Valley about 10 years ago....I love that part of CA

[shaneinga]

Solid session put in today Greg. Strong benching with the 5 @ 245.

Nice squatting as well grabbing 7 at 245. Great run yesterday, knocking out almost 5 miles of trail running sounds like a great way to drop some cals.

Diet plan sounds great. A cheat day helps to keep you sane.

[raynerd]

Beauty run yesterday and strong benching with 245x5 and 7 on squats! Tons of chins and heavy rows! Solid work Greg!

[MooseTequila]

Nice strong WO again Greg... and I just noticed the 30 lbs bumps on the sets... I am doing 20 lbs on most of my big lifts at 5 reps, so a weaker version of the 5 star in a way.

[PtReyesGreg]

Solid work Greg....some good numbers being pushed around....I bet those trails up in Nevada city are beautiful....My wife and I looked at houses in Grass Valley about 10 years ago....I love that part of CA

Thanks Ron. The trails up here are definitely nice. It's a real treat to be able to go out and run and hike for hours through the woods. It really helps me get rid of stress from work...and keeps me from approaching 300 pounds.

Solid session put in today Greg. Strong benching with the 5 @ 245.

Nice squatting as well grabbing 7 at 245. Great run yesterday, knocking out almost 5 miles of trail running sounds like a great way to drop some cals.

Diet plan sounds great. A cheat day helps to keep you sane.

Thanks Shane. The lifts are definitely feeling good on the Madcow's. I'm liking the mix of exercises and the weight progression so far. It's going to start getting tougher but I think I'll wind up in a good place strength-wise if I keep it up.

Definitely have to balance my diet with a cheat day now and then. My trouble is keeping it from becoming a cheat week!

Beauty run yesterday and strong benching with 245x5 and 7 on squats! Tons of chins and heavy rows! Solid work Greg!

Thanks Shawn. It was definitely a productive weekend.

Nice strong WO again Greg... and I just noticed the 30 lbs bumps on the sets... I am doing 20 lbs on most of my big lifts at 5 reps, so a weaker version of the 5 star in a way.

Thanks Moose. Yeah at first the 30 pound jumps took a little getting used to, but they seem to be working well for me. I like the setup of your new program...it is very similar to what I'm doing but you are definitely doing more exercises each day.

[PtReyesGreg]

This morning I did some HIIT work.

First I did complex #1 “13 Down” Kettlebell Swing (16 kg)/ Burpee Ladder - Total Duration: 17m:12.8s
-- from the "50 Greyskull Approved Conditioning Workouts for the Modern Viking" pdf

Next I ran 20 90 yard sprints / 90 yard jog cycles (sprint up and then jog back) in front of my house. It wound up being 2.1 miles total in 26m:34s.

Bodyweight: 216.2 lbs

Total Workouts Duration: 43 minutes (including rest between "workouts")

[mirroroferised]

You're putting me to shame with your HIIT and cardio work Greg. Awesome job man. I gotta step my game up

[shaneinga]

You're putting me to shame with your HIIT and cardio work Greg. Awesome job man. I gotta step my game up

Agreed.

Killer conditioning Greg!

[MooseTequila]

TheHITTbetheSh!t

[PtReyesGreg]

You're putting me to shame with your HIIT and cardio work Greg. Awesome job man. I gotta step my game up

Thanks Dave. Reading about all of your HIIT sprinting is what got the bug going in me. Now I'm getting addicted to it. The toughest part for me is getting out there in the sub-30 degree mornings to get it done. I'm sure that feels like summer temps to you guys up North though.

Agreed.

Killer conditioning Greg!

Thanks Shane.

TheHITTbetheSh!t

Thanks Moose man.

[PtReyesGreg]

This morning I completed Week 3 - Workout B of Madcow's Bill Starr 5x5 Intermediate program as follows:

Military Press 5-90, 5-105, 5-125, 5-142.5
Front Squats 5-120, 5-150, 5-180, 5-180
Deadlifts 5-180, 5-220, 5-255, 5-290
Bench Knee-ups 10-0, 10-0, 10-0 |-> Supersets
Incline Fat Bar CGBP 6-200, 6-200, 6-200 |
Upright Rows 6-130, 6-130, 6-130 |
Seated Bent Over Lateral Raises 10-15, 10-15, 10-15 |

Bodyweight: 218.2 lbs (damn Chinese food yesterday)

Workout Duration: 47 minutes (with 1:00 rest between most sets)

Good workout this morning. I got all my reps on the Big 3 today. I substituted knee-ups for situps today since I needed the bench for my incline FB CGBP and didn't want to change it around in the middle of the superset. I upped my upright rows by 5 pounds. Next time I will increase the FB CGBP by 5 pounds and add a couple of reps to each set of BOLR.

I wound up breaking my diet again yesterday and going to get Chinese food at lunch with some friends. I was really hungry after the morning HIIT and devoured the lunch special. I got back on track for dinner and will stay that way today.

[shaneinga]

Great workout Greg. You are strong everywhere man. Great numbers across the board. That is funny, I ate chinese on Sunday night, work up Monday feeling like garbage.

I am sure most of that gain is from all the sodium that is put in that Chinese food via soy sauce.

Numbers are getting up there on all your exercises. Great to hear that you are making such great progress.

[PtReyesGreg]

Great workout Greg. You are strong everywhere man. Great numbers across the board. That is funny, I ate chinese on Sunday night, work up Monday feeling like garbage.

I am sure most of that gain is from all the sodium that is put in that Chinese food via soy sauce.

Numbers are getting up there on all your exercises. Great to hear that you are making such great progress.

Thanks Shane. I'm looking forward to the next several weeks when Madcow's starts pushing me into some new strength gains.

Chinese food is definitely a double edged sword. I like the flavor of it, but it always makes me feel like crap too, probably from the salt in the soy sauce like you mention and MSG, etc.

[MooseTequila]

I'm going to echo what Shane said Greg... just strong all over, and I like how the plan is already in place on the bumps. Consistency has been your key to success... keep it up!!

The Chineses food... it will pass (Literally!)

[PtReyesGreg]

I'm going to echo what Shane said Greg... just strong all over, and I like how the plan is already in place on the bumps. Consistency has been your key to success... keep it up!!

The Chineses food... it will pass (Literally!)

Thanks Moose. Yeah I'm liking the progression on this plan. It's steady and not overly aggressive, so I think it'll let me make some good progress.

Today I was planning on being conscientious about my low-carb diet and lo and behold there was a chili cook-off in the office for charity. I couldn't say no to charity...so I wound up with 3 bowls of chili and cornbread...damn holiday diets are tough.

[shaneinga]

Thanks Moose. Yeah I'm liking the progression on this plan. It's steady and not overly aggressive, so I think it'll let me make some good progress.

Today I was planning on being conscientious about my low-carb diet and lo and behold there was a chili cook-off in the office for charity. I couldn't say no to charity...so I wound up with 3 bowls of chili and cornbread...damn holiday diets are tough.

LoL. We are having an italian dinner party at my work tomorrow. GAINZ man.

[MooseTequila]

damn holiday diets are tough.

Hence waiting until after the first... just go enjoy the season!

[PtReyesGreg]

LoL. We are having an italian dinner party at my work tomorrow. GAINZ man.

Hah. I could really do some damage at an Italian dinner party.

Hence waiting until after the first... just go enjoy the season!

I think that's what I'm going to have to do. My will-power is no match against holiday treats...

[PtReyesGreg]

This morning I did some cardio work.

Specifically I did:

* 5 minutes jumping rope

* 5 circuits each of:
- 5 reps chins
- 10 reps hanging leg raises
- 10 pushups
- 10 jump squats
- 5 reps of #18 Viking Workout (Barbell Hang Power Clean + (Push Press x 3 reps @ 85 lbs.)) -- basically 15 reps of push presses per circuit
Total Duration for all 5 circuits: 17m:15s

* 5 minutes heavy bag combinations

Bodyweight: 217.2 lbs

Total Workouts Duration: 38 minutes (including rest between "workouts")

[shaneinga]

Killer circuit training Greg. That reads like a hell of a work out. Hanging leg raises suck, and someone here needs to do them, I nominate you to be the king of the HLRs.