ynikon log

**ynikon** · 11-17-2016, 07:08 AM

Day 107

4 rounds of circuit. i tried to push pace 09:00 min after 2 rounds, 3rd round it hit me ~17min, 4th round i barely survived total time 30:00min unacceptable. Need to start working pace again and get it under 20min

full clean into thruster 150x8
Pullups (kippin) bwx12
Dips bwx24
Pendlay rows 150x12

**ynikon** · 11-20-2016, 01:31 PM

Day 108 Nov 20

Squat
135x12
225x12
315x12
335x12
355x12
375x12
385x12

squat session killed me

Bench
135x12 legs up
205x12 legs up
215x12 legs up
225x12 legs up
235x12 normal

DL
225x12
315x12
365x12

cut short, squat volume zapped all my juices

**ynikon** · 11-27-2016, 06:54 PM

Day 109 Nov 27

Squat
135x12
225x8
315x6
405x6
495x6
495x6

Bench
135x12
185x8
225x6
275x6 w pause
275x6 w pause

DL
135x6
225x6
315x6
405x6
495x6
545x5

**ynikon** · 12-01-2016, 08:22 AM

Day 110 Nov 30

Front squat
135x12
185x12
225x12
225x12
225x12

Incline bench
135x12
135x12
135x12
135x12
135x12

SLDL
185x12
225x12
275x12
275x12
275x12

**ynikon** · 12-05-2016, 10:58 AM

Day 111 Dec 4

Squat
135x12
225x12
275x12
315x12
365x12
405x12 feeling yikes here

Bench
135x12
185x12
225x12
225x12
235x12
245x12

DL
225x12
315x12
365x12
405x12

volume is good but i don't have endurance for the last couple sets on DL

**ynikon** · 12-07-2016, 05:22 PM

Day 112 dec 7

Front squat
135x12
185x12
225x12
225x12
225x12
275x6

Incline
135x12
145x12
145x12
145x12
145x12

SLDL
185x12
225x12
275x12
295x12
315x12

**ynikon** · 12-25-2016, 01:01 PM

Day 113 Dec 17

About 3 hours of skiing at Wilmot

Day 114 dec18

sq
some sets 6 total

Bench
some sets 6 total

DL
some sets 6 total

Day 115 Dec 24

About 3 hours of skiing at wilmot

**ynikon** · 01-24-2017, 05:58 AM

2016 total : 115 days

2017

Day 1 - Jan 15
SQ,B,DL - 225/185/245 5 sets of 12 each
Day 2 - Jan 22
SQ,B,DL - 255/195/275 5 sets of 12 each
Day 3 - Jan 23
run 3 mi @25:05 (08:22 pace)

**ynikon** · 01-26-2017, 01:52 PM

Day 4 jan25

5 rounds @~20min
135x6 powerclean and pushpress
bw pullups x6
bw dips x15
pendlay rows 135x10

**ynikon** · 01-30-2017, 10:57 AM

Day 5 jan 28

Sq
135x12
225x12
275x12 for 5 sets

Bench
135x12
205x12 for 5 sets

DL
225x12
295x12 for 5 sets

Day 6

ski @wilmot not much effort ~3hours with my kid

**ynikon** · 02-07-2017, 02:47 PM

Day 7,8,9 quality skiing @ ParkCity. Lots of footage will upload some

**ynikon** · 02-13-2017, 09:34 AM

Day 10 Feb 11

SQ
135x12
225x12 for 5 sets

Bench
135x12
185x12 for 5 sets

DL
245x12 for 5 sets

Day 11 Feb 12

~3.3 mi run, not good with hip abductors.

Trying to get it sorted (i think its combination of L5-S1 herniated disc along with minor strain of iliopsoas)

1. Right leg pain when laying on the back and trying to raise it
2. Left calf is very tight

**ynikon** · 02-13-2017, 09:38 AM

Couple movies from Park City
https://youtu.be/HhtqbJxIBs0
https://youtu.be/7AukEp--3I8

**ynikon** · 02-18-2017, 01:43 PM

Day 12

Run 3 mile @24:42 (08:13 pace) some light streching

Day 13

Sq
135x12
225x12
245x12
245x12
245x12
245x12

Bench
135x12
195x12 for 5 sets

DL
135x12
275x12 for 5 sets

Time 43:00

**ynikon** · 02-20-2017, 10:41 AM

Day 14

evening bike ride 6.5 miles @32:17 (with 3rd wheel)
morning bike ride 7.7 miles @33:00 (with 3rd wheel)

Day 15

easy circuit 5x

military press
135x8
bw pullups x8
bw dips x20
pendlay rows
135x12

**ynikon** · 02-22-2017, 06:03 PM

Day 16 feb22

Run 2.2mi @ 18:10 (8:19 pace)
1.12 @10:21 (9:15 pace)

Cannot break 8 min pace yet.

**ynikon** · 03-06-2017, 08:10 AM

Day 17,18,19,20,21 skiing in Breckenridge. Great views, nice weather and enough snow

**ynikon** · 04-08-2017, 10:29 AM

Day 22 March 25

Sq
135x12
225x12 for 5 sets

Bench
135x12
185x12 for 5 sets

DL
225x12
245x12 for 4 sets

Day 23 March 28

Run 3 mi @26:00 (08:40 pace very slow)

Day 24 March 31

Run 1.5 @ 12:38 (08:25 pace), recovery 1.0 mile @08:43

Day 25 April 1

Cycling, pulling my kid as 3rd wheeel
5mi @ 22:23 (13.4 mph average)

Day 26 April 2
cycling pulling my kid

9mi @ 41:14 (13.1 mph average)

Day 27 April 8 very good pacing 48 min total 45k total, getting better and feeling better

Sq
135x12
225x12
235x12
245x12
255x12
265x12

Bench
135x12
185x12
195x12
205x12
205x12
205x12

DL
225x12
245x12
265x12
285x12
285x12

**ynikon** · 04-09-2017, 04:36 PM

Day 28 April 9

Cycling
10 mi @ 50:40 (11.8 mph) too windy.

**ynikon** · 04-12-2017, 04:53 PM

Day 29 April 11

5 rounds @22:16

clean+thruster 135x6
pullups x6
dips x15
pendlay rows 135x10

Day 30 April 12

Running
1mi @ 07:41 (testing some waters, tough)
2.25mi @ 18:40 (08:18min/mile pace)

**ynikon** · 04-14-2017, 11:30 AM

Day 31 April 14

Sq
135x12
225x12
245x12
265x12
275x12
275x12 (17040)

Bench
135x12
185x12
205x12
205x12
205x12
205x12 (13680)

DL
225x12
275x12
275x12
295x12
295x12 (16380)

47100lbs total in 39:34 (1190lbs per minute, better but feeling muscle fatigue on last set bench/dl)

**ynikon** · 04-17-2017, 12:48 PM

Day 32 April 15

6.25 mi cycling @30 min (12.5 mph average with the kid in the back)

Day 33 April 16

Run
1.25 @09:23 (07:31 pace), tired but getting better
2.25 @18:55 (08:25 pace), acceptable pace here

bw 217

**ynikon** · 04-20-2017, 06:55 AM

Day 34 April 19

5 rounds @26:33 (definitely went over my limit). Next time will put HR monitor
1st round 3:45
2nd round 4:21
3rd round 5:21
4th round 5:47
5th round 7:20
clean+thruster 135x8
pullups bwx8
dips bwx18
pendlay rows 135x12

**ynikon** · 04-20-2017, 06:34 PM

Day 35 April 20

Run
3.25 @26:29 (8:10 pace, getting closer to 8:00 pacing for some miles)
some dynamic streching

**ynikon** · 04-23-2017, 04:26 PM

Day 36 april 22

DL
135x12
225x12
295x12
295x12
315x12
315x12 18960

Bench
135x12
185x12
205x12
205x12
205x12
215x12 13800

SQ
225x12
275x12
275x12
275x12
275x12 15900

48660 in 52 minutes (under 1k per minute, relaxed workout)

Day 37 april 23

Cycle with pulling a kid

12 mi @ 52:23 (13.8 mph average, by far the fastest ride)

**ynikon** · 08-09-2017, 08:45 AM

Things are settling down with having a 2nd kid.

May 7 Day 38
cycling 10.5mi @ 50:24 with kid at the back

May 12 Day 39
cycling 9.1mi @ 40:10 with kid at the back

Jun 18 Day 40
cycling 5.4 mi @ 26:47 with kid at the back

Jul 9 Day 41
Great day at Palos Hills, great to not tag my 6 year old
13:5mi @ 1:42:12

Aug 1 Day 42
run 2mi @ 15:53 (great to be under 8 min/mi pace)

Aug 3 Day 43
run 2.12 @ 17:39 (8:19 pace)

Aug 5 Day 44
run 2.5 @ 22:35 (09:01 pace, HR avg @158)
pushups 1 set of 20
air squats 2 set of 25
lunges 1 set of 10 each

Aug 7 Day 45
cycling 6.65 @ 30:12 with kid at the back

Aug 8 Day 46
run 2.5 @20:58 (8:22 pace, HR avg @159)

**ynikon** · 08-21-2017, 08:47 AM

Day 47

Aug 15
First time in a while
SQ 135x12 for 5 sets
Bench 135x12 for 5 sets
DL 185x12 for 5 sets
Run in the evening
2.5mi @ 21:50 (08:43 pace)

**ynikon** · 08-23-2017, 02:19 PM

Day 48

Aug 21
DL
185x12
205x12
225x12 for 3 sets
Bench
135x12
155x12 for 4 sets
Sq
135x12
185x12 for 4 sets

Day 49
Running
Afternoon
1.25 mi @10:16 (8:12 pace)
1 mi @ 8:31
.5mi @ 4:30 (09:00 pace)
.25 @ 1:39 (6:40 pace)
Evening
.25 @ 1:31 (6:06 pace)
25 pushups
30 air squats
.25 @ 1:36 (6:22 pace)
25 pushups
30 air squats
.50 @ 3:26 (6:54 pace)
25 pushups
30 air squats

**ynikon** · 08-25-2017, 08:29 AM

Day 50

Aug 24
Run
1.5 @ 11:15 (7:28 pace)
1.75 @ 15:00 (08:36 pace)

**ynikon** · 08-28-2017, 06:29 AM

Day 51 aug28

5 rounds of
thursters 135x6
pullups bwx6
pushups bwx20
pendlay rows 135x8

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