First Journal entry

[Cantplankwell]

Talk about absent-minded, it totally espcaped me that you weren't lifting at home. DUH.

I hear you on the overload, I get into that trap too. Thankfully I haven't got enough weight to go way overboard, and I have to rely on higher-distance walking In the gym though, I used to grab the biggest DBs I could actually grip and see how far I could go. That was fun when I lifted with a 260lb. behemoth of a strength guy, let me tell ya! Oddly I was as strong doing weighted rope/sled pulls, but nowhere else when it came to grip.

Anyway, how heavy can you get w/the DBs before it's cumbersome to walk? What're you gonna do to combat it? Weighted vest to help increase workload in a non-grippable manner? Or just make it a duration thing until forever? As an athlete, that's without a doubt the better choice and one that I need to keep reminding myself about as well.

I sold all of my stuff during last fall

I started to notice at around 40lbs that DBs were awkward to walk with. The 45lb grip plates being narrow or thin dont obstruct so you can carry them closer (easier )But I gotta say my traps were toast after using the 50lbs DBs. I have been led to believe that farmers carrys cross into the conditioning spectrum, and in that spectrum your weight selection has to be such that its all you can handle for like 10 minutes of nearly continuous work...so your CNS is torched and you are gassed. Anything heavier than 50lbs on the DBs will probably accomplish that . I guess when you think about..it should never be easy, plates are easier.

Would really love to get a weight vest, they dont have them at the gym, I could also use that on the treadmill...set at crazy steep...more good conditioning! Or I could use it in walks around the neighborhood, folks be thinking whats that crazy phuk doing wearing a flak jacket lol.

[StinnerOzz]

I sold all of my stuff during last fall

I started to notice at around 40lbs that DBs were awkward to walk with. The 45lb grip plates being narrow or thin dont obstruct so you can carry them closer (easier )But I gotta say my traps were toast after using the 50lbs DBs. I have been led to believe that farmers carrys cross into the conditioning spectrum, and in that spectrum your weight selection has to be such that its all you can handle for like 10 minutes of nearly continuous work...so your CNS is torched and you are gassed. Anything heavier than 50lbs on the DBs will probably accomplish that . I guess when you think about..it should never be easy, plates are easier.

Would really love to get a weight vest, they dont have them at the gym, I could also use that on the treadmill...set at crazy steep...more good conditioning! Or I could use it in walks around the neighborhood, folks be thinking whats that crazy phuk doing wearing a flak jacket lol.

I skated the neighborhood with mine a couple times, it was brutal when fully loaded at 40lbs!

[Cantplankwell]

Today earlier

Weight in..183.8lbs,moving average 183.6, so -4.8lbs Target 170ish..heading in the right direction got to stay away from fries, chips and cookies.

Warm Up: Jump rope and express catalyst athletics warm up, + crab walks

Squats

45 x 5
45 x 5
135 x 3
155 x 2
160 x 1
165 x 5, set 5 was the easiest, remarkable what happens when you focus.


Snatch Work
Complex 1 rep=Power snatch (2-3)+Snatch High Pull (3)
45 x 1
65 x 1
65 x 1
70 x 1
75 x 1
80 x 1
85 x 1 super easy.

Dips
BW 6 6 6
additional set of 8 band assist.

Neutral grip Lat pull down
75 x 10
100 x 8
115 x 6
130 x 8
130 x 6
130 x 5.75 LOL
75 x 12, slow with holds.

That's it timed out. 80 min including warm up.


Will try to row 100 Calories this evening.

[Cantplankwell]

Some Cardio earlier

C2 Rowing Machine, Row for distance

30min total distance rowed today:6269m, 360 Calories

Total season distance: 15469m

[Cantplankwell]

oday earlier

Weight in..No Weigh in

Warm Up: Jump rope

Power Cleans Complex
1 rep=(2xPower Clean)+(Front squat)+(RDL into shrug)
1 x 95
1 x 95
1 x 100
1 x 110
1 x 115
And then some doubles up to 125

Hammer Strength Press (PWO)
0 x 8
90 x 8
120 x 8
120 x 8
120 x 8
90 x 12

Seated Machine Rows
30 x 8
70 x 10
70 x 10
70 x 10
60 x 12

Seated Machine Flys
4 sets, forgot weight


Farmers Carrys
50lb Dumbbells x 200' , x 4

C2 Rowing Machine Intervals
200m@850 cal/hr pace, then rest for 30s....x 8


Thats it.

[Cantplankwell]

Today earlier

Weight in..No Weigh in
Warm Up: Jump rope and express catalyst athletics warm up, + crab walks

Squats
45 x 5
45 x 5
135 x 3
155 x 2
175 x 1
190 x 2
190 x 2
190 x 2

Good Mornings
45 x 5
45 x 5
65 x 3
85 x 3
100 x 5, x 5

Snatch Grip Push Press, behind the neck
45 x 5
65 x 5
75 x 5, x 5

Arnold press Tri Set with Hammer curls and Tricep Extensions
3 sets forgot the weight.

thats it, timed out.

[Cantplankwell]

Today begins a new routine and schedule designed to help me hit my fat loss goals. BUT...Also in August my son I will be hiking for 11 days in Alps, "Tour Du Mont Blanc" our itinerary is booked. So unless there is some earth shattering occurrence, WW3 or injury it is all set.

So After a lot of talking and thinking I have to ease up on my joints....particularly my knees/hips/low back, and begin focusing on the reality of 20km days in any weather with 2000m elevation changes, while carrying a 35lb load (maybe some of you hiking/army types have tips for this). I am going to be concentrating on a minimal weight room work out with lots of recovery time, basically hitting the gym once every 3rd day in minimalist fashion, instead of 3 times per week.

Minimalist Program

Gym Day 1:
Power Clean Complex
Hammer Strength Press
Seated Machine rows
(Optional: Treadmill set on STEEP?)

Gym Day 2:
Squats 5 x 5
Good Mornings
Dips
Pull downs or Chins
(Optional: Treadmill set on STEEP?)

The schedule looks like this:

(gym day 1), Rest, Cardio, Rest, (Gym day 2), Rest, Cardio, rest, (gym day 1)

Cardio days are rowing on my C2

On rest days it will be active recovery...cycling...or I can walk to work, 30 min, with a weighted ruck, which would be good training. There are some some small hills on the way home. Rest days can be also additional rowing depending on how I feel.

Around 30 days out from our departure I will be taking a break from gym training until I return (Aug 24th)

Calorie restriction will remain in effect until I am happy with my appearance or hit my goal weight of 167 lbs., whichever comes first.

[HomeGymChains]

Sounds exciting!
Great to look forward to!

[StinnerOzz]

Cool man, good luck with that! I'd imagine lots of "long-effort" work in the gym will benefit you over anything. Some light complexes if you want to keep weights involved should be good. Obviously not for the sake of weight, but like we talked about re: skating w/a vest, for getting used to heart-pounding endurance work with more weight than you'll need in the end. That and some good boots are a must

[Cantplankwell]

Today earlier

Weight in..No Weigh in
Warm Up: Jump rope and express catalyst athletics warm up


Power Clean Complex
1 rep = 3xPower Clean + 3RDL to shrug
1 x 95
1 x 95
1 x 105
1 x 110
1 x 115
1 x 120
Then Some singles
1 x 125
1 x 130

Hammer Strength Press (PWO)
0 x 8
90 x 8
120 x 10
120 x 10
120 x 10
90 x 10 holds and slow negatives

DB Rows (Machine row was busy)
27.5lbs
16
16
16

Cable Face Pulls
15 x 20, x 3

That's it,

[Cantplankwell]

C2 Rowing session

Row 1 min @ 2:08 or better split, then rest for 1 min, X 15

30 Mins worth, around 300 Calories, generally was around 2:00/split, as an average. Total 3620m today. When I can hit close to 4000m in this set up I will take some time off of the rest, and add time to the row 70/50 prob.


23,253 season meters 576,885 lifetime meters

[Cantplankwell]

Today earlier

Weight in..No Weigh in
Warm Up: Jump rope and express catalyst athletics warm up plus some banded crab walks.

Squats
45 x 5
45 x 5
135 x 3
155 x 2
175 x 1
185 x 1
195 x 3
195 x 2
195 x 1

Snatch Complex

1 Rep= (3 x Power Snatch)+(3 x snatch-high pull)
75 x 1
75 x 1
75 x 1
75 x 1
Then some singles
80 x 1
90 x 1
95 x 1

Lu Plate Raises
2 x 10lb plates, 3 x 8

Dips
BW x 8, x 6, x6, Then 10 band assisted

Lat Pull downs-Chin up grip
75 x 8
100 x 8
115 x 5
130 x 8
130 x 6
130 x 6
100 x 10

Thats it, timed out.

[Cantplankwell]

C2 Rowing session

Row 30 min

6626m. 370 Calories

[Cantplankwell]

Today Earlier

Weight in (Friday 181.6lbs), down 7.2 lbs

Warm Up: Jump rope and express catalyst athletics warm up.


Power Clean Complex
1 rep=(Power clean x 3)+(RDL and shrug x 3)
1 x 100
1 x 100
1 x 100
1 x 100
Then Some Singles
1 x 115
1 x 120
1 x 125
1 x 130
1 x 135

Hammerstrength Press (PWO)
120 x 8
120 x 8
120 x 8
90 x 7

Machine Rows
50 x 1
70 x 10
70 x 10
70 x 10
50 x 20

Machine Flys
4 sets (forgot weight and reps(


That's it timed out

[Cantplankwell]

Off this week from the Gym....dental surgery.


Back at it today


C2 Rowing session

60 min row, 12142m *****NEW PR for 60min****

[StinnerOzz]

Enjoy the time off. I can't even imagine rowing for an hour!

[Cantplankwell]

Enjoy the time off. I can't even imagine rowing for an hour!

I just pace it, but I am competitive with myself, and needed a little victory...it spurs one on.

[Cantplankwell]

Today Earlier

De-Load, ramp up

Weight in : No Weigh in

Warm Up: Jump rope a few stretches than right at it.

Squats
45 x 5
45 x 5
135 x 3
155 x 2
165 x 1
175 x 1


Snatch Complex

Power Snatch (3)+ Snatch Pull (3)


Dips
BW 6, 5, 5, Banded x 8

Lat pull downs, chin up grip
Several sets, forgot weights/reps

Thats it timed out.


Had to take last week off because I had dental graft surgery on my gums..to repair a recession on a few teeth...so there is a bunch of stitches in there, Dentist told me to go light until the follow up appointment when he pulls the stiches out next week. Finally be able to eat ice cream and cold beer again without pain shooting into my brain LOL. cant drink from a straw right now and have to eat soft foods, sick of soup.

[Cantplankwell]

C2 Rowing Session

Row 1 min 2:08 split or better..then rest 1 min. x 15

3597m rowed, hit some 1:50 splits in there, approx 200 calories ....free piece of toast and peanut butter

[Cantplankwell]

Earlier Today

Weight in : 178.0lbs (yesterday)...down 10lbs since early April

Warm up: Jump rope, abbreviated catalyst athletics warm up.

Complex: 1 rep =(3 x high Hang power Cleans)+( 3 x RDL into shrug) work on speed under the bar
45 x 1
95 x 1
95 x 1
95 x 1
95 x 1
95 x 1
Then some doubles- power cleans
100 x 2
105 x 2
110 x 2
115 x 2
120 x 2
Then some singles
125 x 1
130 x 1 (I could feel people were watching me so I stopped...felt self-conscious or something...did not want to miss LOL)

Hammer Strength Press (PWO)
0 x 10
95 x 8
120 x 10
120 x 8
120 x 8
95 x 8 (slow with holds)

Machine Rows
70 x 12
70 x 10
70 x 10
60 x ? real slow negs with holds

Machine Flys
3-4 sets, 10-12 reps...forgot. still dont have the feel with these quite yet.

Farmers Carrys
2 x 45lbs grip plates, slight shrug hold
200ft then rest 30 seconds...x 5

Thats it, timed out. approx 65 min including warm up.

[Cantplankwell]

Earlier Today

C2 Rowing session

Row 30 min, 2:15/500 split on average, 6700m, Approximately 400 Calories

[Cantplankwell]

Earlier Today

Weight in: No Weigh in

Warm Up: Jump rope and express catalyst athletics warm up.


Squats

45 x 5
45 x 5
135 x 3
155 x 2
165 x 1
175 x 1
185 x 1
190 x 1
190 x 1
190 x 1

Snatch Work

1 rep=(3 x Power snatch)+(3 x Snatch High Pull)
75 x 1
75 x 1
75 x 1
75 x 1
some doubles (no pulls)
80 x 2
85 x 2
Singles (no pulls)
90 x 1
95 x 1

Dips
5 x 5 @ BW
1 x 10 band assist

Lat pull down
75 x 10
100 x 5
130 x 8, x 3
100 x 12

That's it timed out.

[StinnerOzz]

Good luck with your chiclets!


For flies, try to not put the strain on your arms, think of leading with your elbows to contract the pecs.

[Cantplankwell]

Good luck with your chiclets!


For flies, try to not put the strain on your arms, think of leading with your elbows to contract the pecs.

All the years I played hockey with a half visor and lucky to have all my teeth LOL. I switched to a cage in 2018 tho

Elbows, good tip...thanks!

[Cantplankwell]

Earlier Today

C2 Row Session

Intervals: Row 1 min aim for 2:00min/500m split on average, then rest 1 min....repeat 15 times (30min)...I had some 1:51s in there, not sustainable tho.

Calories: 300ish

Total distance today: 3717m

Season Total (since May 1) 56628m, total since Jan 1-2021=610260m

[Cantplankwell]

Today Earlier

Weigh in: No Weigh in

Warm up: Jump rope, abbreviated catalyst athletics warm up.

Power Clean Work
Some High hang cleans
95 x 3
95 x 3
95 x 3
Complex 1 Rep =(2 x Power Clean)+(3 x RDL into Shrug)
105 x 1
105 x 1
105 x 1
105 x 1
110 x 1
Some Heavier Singles
115 x 1
120 x 1
125 x 1
130 x 1
135 x 1

Hammer Strength Press (PWO)
90 x 8
120 x 10
120 x 8
120 x 8
90 x 10 (slow negs, and holds)

Machine Rows
70 x 12
70x 12
70 x 12
50 x 10 (slow negs and holds)

Machine Flys
110 x 8, x 3

SS Overhead Tricep cable extensions, + barbell curls, rest 30 seconds
3 sets of this, forgot reps and weights.

Farmers Carrys
45lb plates, 200' rest 30 seconds x 5

Thats it timed out.

[Cantplankwell]

Today earlier

Weight in: Yesterday (176.2lbs) Steadily dropping

C2 Rowing Session

Row 30min loose and easy 2:25/500 split. 6200m Total

[Cantplankwell]

Sunday

Arnold Press SS with Band Pull aparts
3 x 8 (forgot weights)

Triset: Tricep Cable push downs/Hammer curls/Tricep Kickbacks

Forgot weights and reps here as well.


C2 Rowing Conditioning
Row 500m, 2:00/500 split or better, then rest 1 minute....x 4

Post time 35 min.


This was a working from home pilot project to have an upper body accessory day where I did not have to cross town to go to the gym. I had sold most of the equipment but still have my spud cable, dumbbells, large rogue sandbag, kettle bells, various bands, and of course my trusty rowing machine.

[Cantplankwell]

Today Earlier

Weigh in: No Weigh in

Warm up: Jump Rope , abbreviated catalyst athletics warm up, banded crab walks

Squats
45 x 5
45 x 5
135 x 3
155 x 2
165 x 2
175 x 2
185 x 2
190 x 1

Snatch Work
65 x 2
70 x 2
75 x 2
80 x 1
Complex: 1 rep=(3 x Power Snatch)+(3 x Snatch High Pull)
80 x 1
80 x 1
80 x 1
80 x 1
Then Some singles
85 x 1
90 x 1

Dips
5 x 5 BW

Lat Pull downs chin up grip
130 x 8
130 x 6
130 x 6

I am getting lighter, and also a little bit weaker. The squats did not feel good, and forgot my weight belt.

Thats it, timed out, had to be at work on time today

Have a good day.

[Cantplankwell]

C2 Rowing Session

Intervals

Row 1min @ 2:00/500m split or better.... then rest 1 min, repeat 15 times.

Total 3812m, best distance yet, still shooting for 4000m tho, I would have to hold a 1:52 split on average on all 15 intervals, tough but doable.