9/21: W19D3
A
Deadlift: wu, 265x5, 255x5x2 (+10 lbs)

B
Incline Bench: wu, 165x7, x6x2 (+1 rep)
Facepulls: 4x15
Decline Crunch: bw+10 x14, x13x2

C
Seated DB Press: 55s x7x3 (+5 lbs)
Chest Supported DB Row: 60s x13x2, x12
HLRs: 3x14

D
Single Leg Press: 170x9x2, x8
Pallofs: 3x12
Lu Lateral Raise: 12.5s x10x3

E
Overhead Cable Tri: x15x3
DB Hammer Curl: 30s x14x2, x13

Moved deadlifts to today for maximum separation between squatting sessions, but other than that kept things the same (apart from moving single leg press from Monday to today for reasons of timing). DL still easy other than slight grip slippage; incline bench and dumbbell press were both solid.

9/22: W19D4
Run
1.00mi - 8:24/147 HR/167 MHR

C2 Row
30:00 (UT2) - 6824 m/2:11.8/~15.2 spm/148 HR/162 MHR

Spiked my HR going up a hill at the end of my run, but other than that kept it reasonable; the row felt ok enough.

Shiet, you might be able to take Floppy in a 10k. I was barely sub7 mile when I first started running. But you been rowing, so you gotta be good for sub7 mile right now. Don't do it though, you will bust your tall shiet up. Talls stick to rowing, running only to accompany the wife to the park. Also make sure she doesn't get killed like that housewife in Memphis. That was a travesty. She was wearing tiny shorts and running at 6am and some dude just threw her in the suv and butchered her. He was previously in jail for rape, so she must have fought and ended up dead. To all trumpers, yes he was black. Reminds me of that illegal who killed the cutie runner white girl from Iowa. Fox news is pretty much right when it comes to pretty white women running solo on the roads. But then again little kids gotta watch out for pretty young white boys with machine guns. So we will call it square.

I only get chased by an occasional dog. But I am speedy like Gonzalez, they got no shot. And I sling rocks.

My favorite places to run are lake loops. Long road trails specifically for running or biking. That Chicago lake trail is amazing, A+ running. And if all else fails, a small park loop will do (even if it's only a 1/3 of a mile). High school tracks are also good. All these runs right at sunrise or 30min before sunset.

Roads are for donks. You gonna get hit by a car.

I've been saying this for years. #TeamTreadmill

9/23: W19D5
A
Front Squat: wu, 175x8, x7x2 (+3 reps)
Pullups: bw x8x5, x7x3

B
RDLs: 175x11x2, x10x2 (+2 reps)
Decline Crunch: bw+10 x14, x13x2

C
OHP (paused): wu, 125x7, x6, x5 (-5 reps)
Facepulls: 4x15
HLRs: bw x13x3

D
DB Bench: 85s x10, x10, x8 (+1 rep)
Pallofs: 3x13
Back Extensions: bw+10 x10x3

E
Skullcrushers: 85x12x3
DB Incline Curl: 25s x13, x12x2
Lu Raises: 12.5s x10x3

F
Cable Lateral Raise: 3x12

Fighting a bit of a (non-vid) cold, so slept in and worked out after lunch since I'm working from home and my other workout partners are sick (one with actual vid). Moved things around here a bit and OHP really suffered leading into it with all of the fatiguing leg work beforehand instead of still quite light deadlifting; maybe the play is to switch this back to deadlift day so I'm a bit fresher. Made a bit of progress on everything else, though.

9/25: W19D7
Run
1.00mi - 8:10/155 HR/167 MHR

Played golf with the kids Saturday, so didn't have time to run or row; I was planning to do both on Sunday, but did a bunch of yardwork and was massively hungover so only got the run in. Legs felt heavy but it was fine.

9/26: W20D1
A
Squat: wu, 225x8, x7x2 (+2 reps)
NG Pullups: bw+35 x5x2, x4x3 (+5 lbs)
Facepulls: 4x15

B
Bench (paused): wu, 195x8, x7, x6 (+0 total reps)
Decline Crunch: bw+10 x14x3
HLRs: bw x15x3

C
RFESS: 35s x10x2, x8
Pallofs: 3x13

D
Incline DB Bench: wu, 70s x10, x8, x7 (+1 total rep)
DB Pullovers: 80x12, x10, x10
Back Extensions: bw+10 x11x3

Pressed for time so skipped dips and curls; part of the reason why I was so pressed was that my work capacity was **** and I felt successively more terrible as the season went on - I'm guessing just a hangover from the hangover, but maybe it's long non-vid, who knows. At least my non-vid is essentially gone now, so back to working out in the morning again I think.

9/27: W20D2
Run
1.25mi - 10:40/8:31 pace/154 HR/164 MHR

C2 Row
30:00 (UT2) - 6829 m/2:11.7/15.4 spm/151 HR/168 MHR

Ok enough.

9/28: W20D3
A
Deadlift: wu, 265x5x3

B
OHP: wu, 125x8, x6x2 (+2 reps)
Facepulls: 4x12
Decline Crunch: bw+10 x14x3

C
DB Bench: wu, 85s x10x2, x9 (+1 rep)
Chest Supported DB Row: 65s x10x3
HLRs: 3x15

D
Single Leg Press: 170x10, x9x2
Pallofs: 3x13
Lu Lateral Raise: 12.5s x10x3

E
Overhead Cable Tri: x12x3
DB Hammer Curl: 35s x10x3

Moved OHP to today; only got an extra rep, so I'll give it a few more weeks and then vary the intensity if I'm still stalled here. DL still easy.

9/29: W20D4
Run
1.25mi - 10:47/8:38 pace/151 HR/170 MHR

Didn't get up early enough to row, so I'll try to squeeze it in tomorrow afternoon.

calf ok?

Seems to be; thanks for asking! I was walking around with a limp for a week+ prior to the actual acute injury, whereas now there's none of that, so it seems like this is a bit smarter way to go.

9/30: W20D5
A
Front Squat: wu, 175x8x3 (+2 reps)
Pullups: bw x8x6, x7x2

B
RDLs: 175x11x4 (+2 reps)
Decline Crunch: bw+10 x14x3

C
Incline Bench: wu, 165x7x2, x6 (+1 rep)
Facepulls: 4x15
HLRs: bw x15x3

D
Seated DB Press: 55s x8, x7x2 (+1 rep)
Pallofs: 3x13

E
Skullcrushers: 85x12, x11x2
DB Incline Curl: 25s x13x2, x12
Lu Raises: 12.5s x10x3

C2 Row
30:00 (UT2) - 6830 m/2:11.7/16.2 spm/145 HR/161 MHR

Slipped in the row I missed yesterday. Front squats were pretty hard, but happy to have gotten through them.

10/1: W20D6
Run
1.25mi - 10:53/8:42 pace/154 HR/166 MHR

C2 Row
30:00 (UT2) - 6834 m/2:11.6/16.2 spm/150 HR/167 MHR

The minis had two soccer games today, so I got up early and squeezed the row in the morning and then ran just now. Didn't feel great on the run, but happy to get it done.

That’s good

I managed to fall off a Segway two days ago and bang my calf up pretty good. Wet happy to have escaped serious injury tbh - after breaking two bones in my foot last year falling over my slippers in the stairs, I’m not sure my remaining self esteem could have handled a Segway injury scuppering this year’s plans

Went for a 12 mile hike ride (round trip) to a brewery with the wife and kids and some friends as part of celebrating my wife's birthday, which was fun. It was also the sixth consecutive day of drinking, either for work or family stuff - just 2-4 drinks a night, but it adds up and I'm dragging a bit.

10/3: W21D1
A
Squat: wu, 225x8x3 (+2 reps)
NG Pullups: bw+35 x5x3, x4x2 (+5 lbs)
Facepulls: 4x15

B
RFESS: 35s x10x3
Decline Crunch: bw+10 x8x3

C
Bench: wu, 195x8, x7x2 (+1 rep)
HLRs: bw x15x3
Back Extensions: bw+10 x12x3

D
Incline DB Bench: wu, 70s x10, x9, x7 (+1 rep)
DB Pullovers: 80x12x2, x10
Pallofs: 3x14

E
Dips: bw+35 x8x3
DB Hammer Curls: 35s x10x3

Longest day of the week, but glad to get it out of the way; squats actually felt really good, maybe a true RPE of 7.5-8 on the last rep, though I'm not really trying to grind much beyond that with squats now that I'm old. Two wheels for 3x8 is a nice mini-milestone, at any rate.

Bench is quasi-stalled; I was doing legit paused bench when I first came back, but it's now such a short transition that I might as well just make the mental change to TNG. Everything else was fine; changed the decline crunch to holding the weight on my forehead, which (obviously) made it harder.

Yeah that would have been pretty lame for sure; regardless, your dedication is pretty impressive and you should be healed up by the time you get home and get back to it for real. Enjoy the rest of your time!

10/6: W21D4
A
Deadlift: wu, 275x5x3

B
OHP: wu, 125x6x3
Facepulls: 4x12
Decline Crunch: bw+10 x8x3

C
DB Bench: wu, 85s x10x3 (+1 rep)
Chest Supported DB Row: 65s x11x2, x10
HLRs: 3x15

D
Single Leg Press: 170x10x3
Pallofs: 3x14
Lu Lateral Raise: 12.5s x10x3

E
Overhead Cable Tri: x12x3
EZ Curl: 70x10x3

Jacked up my calf again on Tuesday (though not as badly as last time) after a 1.2 mile run, so I guess I'm going to be doing bodyweight calf raises on the steps for the next few months like the old guy I am. Got this in while on a work trip to a pretty under-equipped YMCA, but other than having to clean the OHPs first, it wasn't all bad.

10/10: W22D1
A
Front Squat: wu, 185x6x3 (+10 lbs)
Pullups: bw x8x7, x7

B
RDLs: 185x8x4 (+10 lbs)
Decline Crunch: bw+10 x8x3

C
Incline Bench: wu, 165x8, x7x2, x6 (+1 rep)
Facepulls: 4x15
HLRs: bw x15x3

D
Seated DB Press: 55s x8x2, x6
Pallofs: 3x14

Think I'm going to rotate through two of my three main workouts per week, and extract the arm/shoulder accessory work as a light day on the weekend. My cardio work capacity has taken a big hit, so I'd like to row and/or run 4x/week and try to actually get some semblance of balance back. Doing it this way will also be a bit better temporally, as the workouts were getting a bit long (towards 80-90 minutes).

10/11: W22D2
40:00 (UT2) - 9099 m/2:11.8/16.4 spm/147 HR/167 MHR

boom - he's back!

Trying! Went again this morning to get back on an AM schedule, even though I'm not quite recovered from last night.

10/12: W22D3
40:00 (UT2) - 9121 m/2:11.5/16.4 spm/157 HR/179 MHR

No surprise that HR was a bit higher, but needed to get this in.

10/13: W22D4
A
Squat: wu, 235x6x2, x4
NG Pullups: bw+35 x5x5
Facepulls: 4x15
Seated Calf: 3x10

B
RFESS: 40s x7x3
Decline Crunch: bw+10 x8x3

C
Bench: wu, 195x8, x7x2
HLRs: bw x15x3

D
Incline DB Bench: wu, 70s x8, x7, x6
DB Pullovers: 80x12x3
Pallofs: 3x14

Kind of a meh session; had my niece and her boyfriend over for dinner last night and had a few glasses of wine, so that was probably it.

Increased weight on squat and was hoping for 3x6, but it just wasn't there - I could have grinded out a fifth but didn't see the point. We'll see how it goes next time, but may be time to switch things up a bit in terms of reps. Lost a few reps on incline bench too - just going to chalk this up to a bit of fatigue and try to get back to it next time.

10/14: W22D5
40:00 (UT2) - 9125 m/2:11.5/16.5 spm/152 HR/171 MHR

Same ol.

10/15: W22D6
A
Standing Calf: 3x10
Dips: bw+35 x8x3
DB Hammer Curls: 30s x12x3

B
Skullcrushers: 85 x12x3
EZ Curl: 65x12x3

C
Overhead Tricep Extension: 3x12
Seated Incline DB Curl: 20s x12x3

D
Lu Lateral Raises: 3x12
Cable Lateral Raise: 3x10
Seated Calf Raise: 3x10

Just a quick bro session to get the blood flowing; felt good and fun. Added in calf work so I can hopefully not strain a calf muscle twice a month going forward.

May row tonight or early tomorrow depending on how I'm feeling; I only have one kid this weekend so we're going to play golf in a bit, so I'll play it by ear.

10/16: W22D7
40:00 (UT2) - 9164 m/2:10.9/15.5 spm/156 HR/174 MHR

Feelers sent me a technique video from his coach that reminded me of some things re: the timing of various portions of the recovery; I've been a bit lazy about things like this as I've experimented with a higher stroke rate, so going the same distance with relatively similar effort is probably a good thing.

Still need to get diet/booze under control.