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  1. #331
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Sat 05/22 - This was a challenge, not something I would typically recommend for anyone. Began a 28 hour dry fast on Fri 05/21 at 6pm. On Saturday at 6am, I did a 3 mile run in boots. At noon, a 3 mile ruck with 60#. At 1pm was my lunch - 4oz of water and a beef bouillon cube. And finally at 10pm, a 4 mile ruck with 60# before I could finally drink and eat once again. Total time for all three events was 2:50:34, the last four miles was terrible. Overall I lost 9 pounds during this 28 hours. Again - this was a challenge for a specific thing, not a regular training day. I wouldn't try this normally.

    Sun 05/23 - Recovery ruck with the family, a little over 2 miles. Stretching and easy day otherwise.

    Mon 05/24 - End of the school year for us so lots of running around. Only had a very short time to work out, so I knocked out 200 eight count bodybuilders and called it a day.
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  2. #332
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Tue 05/25 - Off day.

    Wed 05/26 - Tapering a bit for a big event next weekend. 55 reps of ruck eight count bodybuilders, ruck thrusters, ruck overhead lunges per leg, and ruck four count flutterkicks. Took me about 32 minutes, 30# plate in ruck.
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  3. #333
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Thu 05/27 - 45 minutes of yoga.

    Fri 05/28 - Off, stretching only.

    Sat 05/29 - Walked around a good bit of the morning putting flags on graves at a local cemetery. Then at night a 40 minute full body calisthenics routine with lots of jumping jacks, push ups, 8 count bodybuilders, core, and leg work.

    Sun 05/30 - 4 mile hill ruck with ~50#, 1:20:12, almost 800' elevation. Finished with Stew Smith core cycle (~300 reps) and stretching.

    Nothing strenuous this week, big event on Friday night so just taking it easy with some unloaded walks and foam rolling/stretching until then.
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  4. #334
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    GORUCK Heavy in Washington, D.C. complete. Honoring the men who fought and died in WWII, specifically D-Day as it is the 77th anniversary. We started around 6pm on Friday. We rucked over 41 miles in the heat (mid 60s at night, high 90s during the day) carrying tons of sandbags and jerry cans. We did hundreds of reps of exercises - eight count bodybuilders, push-ups, squats, flutter kicks, mountain climbers, presses. We went up and down the Exorcist stairs over a dozen times, bear crawled down steps and sprinted back up, and did a workout at the WWII memorial for the fallen. We finished on Saturday around 6pm, so a full 24 hours of work. Great day.
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  5. #335
    Registered User HomeGymChains's Avatar
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    Extremely impressive!
    At age 63, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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  6. #336
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by HomeGymChains View Post
    Extremely impressive!
    Thank you sir! Honestly I felt pretty good at the end. So much so that if I didn't have to head right home for a family obligation, I honestly would have considered sticking around for the next two events (a 12 hour and a 6 hour event) to go for what the GORUCK community calls your "bolts" as then you get a special patch showing you completed all three events in one weekend.
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  7. #337
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Sun 06/13 - Did a 30 minute TRX workout, it was pretty fun. Short 2 mile run after.

    Mon 06/14 - Heavy sandbag cleans, heavy sandbag presses, 100 burpees as a finisher but every 3 minutes stop and do 5 dead hang pull-ups. Total time 14:40 but did the pull-ups anyways for a total of 100 burpees and 25 dead hang pull-ups.

    Tue 06/15 - Off day/active recovery.

    Wed 06/16 - 3 mile hill run, core work, stretching. Did a bunch of yard work as well.
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  8. #338
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Thu 06/17 - Lots of yard work, it's that time of year. In the evening, I did the Iron Wolf "Cardiovascular Punishment" workout - 10 rounds in 39:30. 100 burpees, 100 four count mountain climbers, 100 eight count bodybuilders, 100 jumping jacks.
    Last edited by GrouchyUSMC; 06-21-2021 at 02:39 PM.
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  9. #339
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Pretty busy Friday and Saturday.

    Sun 06/20 - Late night Father's Day workout. Heavy sandbag front squats, heavy sandbag cleans, then a burpee/pull up finisher. 110 burpees and 25 pull ups in 13:15.

    Mon 06/21 - Tired and it was pouring rain, but still got a run in anyways. 4.5 mile hill run, 693' elevation, about 61 minutes.
    Last edited by GrouchyUSMC; 06-21-2021 at 08:00 PM.
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  10. #340
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    I've been keeping busy, just not posting on here.

    Tonight was an attempt at max one pump burpees in 60 minutes, but I had to cut it short at 50:27. Total reps - 314.
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  11. #341
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Saturday - 27 sandbag clean and presses (80#), 27 sandbag front squats (80#), 100 burpees, 25 pull ups.
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  12. #342
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Sun 08/15 - 3 mile run at a comfortable pace, 31:14.

    Mon 08/16 - Hero WOD "Antonik" using a 60# sandbag. 10 rounds of 7 power cleans, 7 front squats, 7 push presses, 11 lateral burpees over bag, 200m run. Time was 57:44.
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  13. #343
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Tue 08/17 - Off day.

    Wed 08/18 - Started on my sandbag and pull-up work, felt an odd sensation in my left forearm. Stopped early and used a compression wrap and a roller on it for a while as well as some stretching and mobility.

    Thu 08/19 - Arm felt fine, so I started a casual ascending ladder of burpees and two handed swings to take it slow and see how it held up. It's fine now. Did 210 burpees and 210 two handed swings with 24kg in less than an hour.
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  14. #344
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    Fri 08/20 - Off day, stretching/mobility.

    Sat 08/21 - Rucked to and around a local festival. 30# plate plus baby stuff, pushed the baby stroller the whole time. About 5 miles.

    Sun 08/22 - Sandbag and pull-up workout. 80# sandbag. 21 clean and presses, 21 front squats, 30 bodyweight pull-ups.

    Mon 08/23 - 3 mile hill run (slow, it was hot today) and then some dedicated core work and stretching.
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  15. #345
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Got sick as a dog on the 24th (not COVID) so I was off for over two weeks. Easing back into it.

    09/09 - Cardiovascular Punishment II for 30 minutes. 40 10-count bodybuilders with jumping jacks (80 push-ups), 40 4-count mountain climbers, 40 navy seals (120 push-ups), 40 4-count flutter kicks, 40 4-count jumping jacks.
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  16. #346
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    09/10 - 2 mile run, nothing fancy.
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  17. #347
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    09/12 - On dad duty all weekend as the wife tackles a big endurance event, so I did my own 9/11 memorial workout a day late. 99 navy seal burpees (9x11) with a two squat chaser after each rep (two towers). Total work - 99 burpees, 198 squats, 198 mountain climbers, 297 push-ups. I then did a few sets of pull-ups (26 reps total) and did a 20 minute run after on the treadmill.
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  18. #348
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    09/15 - Run and lift circuit. Total work - 20 minutes of running, 15 dead hang pull-ups, 75 two pump burpees (150 push-ups), 75 leg raises, 30 sandbag clean and press, 60 two handed KB swings, 75 four count flutter kicks. I was supposed to do 3 rounds but only had 2 in me, it was after midnight when I started.
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  19. #349
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    09/17 - 45 minutes AMRAP of 20 8-count bodybuilders, 20 4-count flutter kicks, 20 4-count jumping jacks, 20 lunges per leg. Managed 6 rounds, 120 reps of each. Finished with pull up ladders, 30 total reps.

    09/18 - Took a 50# ruck and a 60# sandbag for a 2 mile walk in 52 minutes. Had to put the sandbag down a few times to rest. Later that night, 10 minute AMRAP of sandbag get ups with 40#, 46 total reps.
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  20. #350
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    09/20 - 5 rounds of 75m sandbag bear hug carry, 15 sandbag squat clean and jerks, and 25m of sandbag walking lunges. Finished in just over 31 minutes. I was supposed to do some pull-ups and run in the evening, but I was beat after a few hours of yard work so I passed on it.
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    09/21 - Infirmary duty as the wife was sick, no PT.

    09/22 - Quick 20 minute hill run in the morning (a mere 1.6 miles, my legs were still smoked from the lunges so the hills were rough). In the evening, 45 minutes of Iron Wolf Cardiovascular Punishment II. 60 10-count bodybuilders with jumping jacks, 60 4-count mountain climbers, 50 navy seals, 50 4-count flutter kicks, 50 4-count jumping jacks. Felt slow and tired tonight. 10 rounds in 45 minutes is the standard, so I have some work to do.

    Last edited by GrouchyUSMC; 09-22-2021 at 10:49 PM.
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    09/23 - Some low key sparring and self defense training with some buddies. I do this from time to time, just don't normally post about it.

    09/26 - 3 mile ruck with ~50#, 424' elevation, about 55 minutes. Hills were tough today. Went back and started a tier workout dedicated to the 13 service members who died at the Kabul airport, but only made it to the start of 10 before I had to deal with something else. Good workout though.
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  23. #353
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    So I will probably only do a weekly update from here on out, as I'm starting a 50k training plan and it's not really exciting to list the runs.
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    Week 1 of 50k prep done. Ran a total of 11 miles, longest run was 5 miles with 742' elevation. Two cross-training sessions completed (sticking strictly with calisthenics and Iron Wolf burpee workouts for this prep period).
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    So I learned there is a family conflict on the same day as the 50k I was going to run, so that's out. I've decided to keep the running going so I'm doing 8 weeks of Base Building through Tactical Barbell instead. Starting tomorrow.
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  26. #356
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    ABB W1D1:
    **Morning session after work - 100 burpees in 11:32, then pull-up ladders for 32 total reps.
    **Afternoon session before work - 45 minute run, 3.07 miles, ~470' elevation.
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  27. #357
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    ABB W1D2:
    **Morning session - 100 hardstyle two hand swings, 5 Turkish get-ups per side. Starting off light just for form purposes, so used 16kg and crushed the StrongFirst standards. I do this session twice a week, and if I meet the standards both times I progress to one hand swings and after that the next KB size up (24kg).
    **Evening session - Short on time, so the bare minimum of 30 minutes. BB ruck with 50#, nasal breathing, 1.68 miles, 203' elevation. For both running and rucking my pace seems about two minutes slower done BB-style on these hills.
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  28. #358
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    ABB W1D3:
    Morning session - 45 minute BB run, nasal breathing. 3.43 miles, same route as before. More distance on a day when I felt exhausted compared to the first day (I was actually napping when I woke up and knew I had to get my run in if I was going to get it done today). Definitely that "what the hell" effect I see sometimes with TB programming.

    Evening session - 100 burpees, breathing through the nose only - 16:16. Big difference there. Tried the water in the mouth trick for optimal nasal breathing and made a whopping 8 burpees, too funny. I then did pull-up ladders for 36 total reps.
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  29. #359
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    ABB W1D4:
    Evening session - Had to do both back to back, and didn't finish until late so I'm just getting around to updating now. 100 two-handed swings and 5 Turkish get-ups per side with 16kg (again smoked the StrongFirst standards so it's one hand swings next week). I then ran for 45 minutes on the treadmill - I didn't keep track of distance as I had to stop to take care of one of my children about 15 minutes in, and I hate treadmill running and consider it maintenance only. It sucks!
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  30. #360
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    ABB W1D5:
    Last workout of my "week" (due to life circumstances I usually have to take Tuesdays and Fridays off, so my training week tends to be Wed-Thu-Sat-Sun-Mon).

    Afternoon session - 45 minute BB hill ruck, 50# ruck, 2.59 miles, 350+' elevation. 30 second faster pace throughout with more elevation than the first session, I'll take it. Starting to get a good rhythm with the nasal breathing again, especially with the water trick.

    Evening session - 100 burpees in 12:20, nasal breathing only (water lasted 13 reps this time). Pull-up ladders were a bit tough today but still managed 30 reps.
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