12/15: W31D4
A
Standing Calf: x15, x14, x13

B
Front Squat: wu, 155x5x5
NG Pullups: bw x9x4, x8x4

C
RDLs: 185x11, x10x2
Decline Crunches: bw+10 x8x3

D
Incline Bench: wu, 155x5x5
Facepulls: 4x15
Seated Calf: x15, x14, x13

E
Seated DB Press: 45s x10, x8x2
HLRs: bw x12x3

F
C2 Row
30:00 (UT2) - 6692 m/2:14.4/18.0 spm/146 HR/161 MHR

One of my lifting buddies has been sick for over a month and wanted to lift today as his first day back, so I moved Friday's session to today. Ended up fine enough.

12/16: W31D5
C2 Row
60:00 (UT2) - 13349 m/2:14.8/18.0 spm/145 HR/166 MHR

K enough.

12/17: W31D6
C2 Row
60:00 (UT2) - 13362 m/2:14.7/18.0 spm/143 HR/163 MHR

12/19: W32D1
A
Deadlift: wu, 315x6, 275x6x2
Machine Standing Calf: x15, x14, x13

B
Seated OHP: wu, 115x8x2, x7, x6
Facepulls: 4x13
Pallofs: x11x3

C
DB Bench: wu, 85s x9, x8, x7
Chest Supported DB Row: 70s x12, x11, x10
Seated Calf: x15, x14, x13

D
Back Extension: bw+25 x10x3

Pretty good session; kept the RPE ranges for OHP and DB Bench at 8-8.5 and 8.5 to 9, respectively. Deadlift was ok, not great. Hopefully going to get a quick half hour row this afternoon.

12/19: W32D1
C2 Row
30:00 (UT2) - 6679 m/2:14.7/18.0 spm/131 HR/152 MHR

HRM cut out a few times, so the average is probably low. Still decent.

12/21: W32D3
A
Dips: bw+45 x12, x11, x10
DB Hammer Curls: 30s x15, x14, x13

B
Skullcrushers: 95 x11, x10x2
EZ Curl: 70x11, x10x2

C
Overhead Tricep Extension: x15, x13, x11
Seated Incline DB Curl: 22.5s x12, x10x2

D
Lu Lateral Raises: 3x10
Seated Calf: x15, x14, x13

E
Lateral Cable Raise: 3x10
Standing Calf: x15, x14, x13

Did 25 minutes of UT2 yesterday and just pulled the pin because I didn't have it; not sure if Monday's deadlifts took a lot out of me or I didn't sleep enough or I'm just old. With that said, today's workout was very crisp - dips felt great, and everything else was the right kind of hard.

Thinking of lowering the drag for my off day rowing and moving it down to more of a UT3 recovery type session like I used to; I think I'll revisit TG's programming and rerun it in the new year, and shoot for three working days per week (along with lifting, obviously).

12/21: W32D3
C2 Row
30:00 (UT2) - 6450 m/2:19.5/16.7 spm/126 HR/150 MHR

Did this feet out at low drag and it felt decent enough. Going to lift again tomorrow to stay ahead of the winter storm.

I was thinking of something similar yesterday.

My legs don’t recover well after doing lower body weights and just aren’t fresh for the erg. Which makes the whole thing feel o it if rhythm

Yeah, I was rewatching some TG videos yesterday while working and it re-emphasized the concept of loading/unloading days to me; making every off day UT2 for extra work doesn't do much good if I'm too tired to perform well on my main sessions, especially given the additional lifting volume. Lower drag felt nice, and feet out is probably good to drill technique a bit more, so we'll see how it goes.

12/22: W32D4

A
Front Squat: wu, 155x7, x6x2, x5
NG Pullups: bw x9x6, x8x2

B
RDLs: 185x12, x10x2
Standing Calf: x15, x14, x13
Decline Crunches: bw+10 x8x2, x6

C
Incline Bench: wu, 155x7, x6, x5x2
Facepulls: 4x15
Seated Calf: x15, x14, x13
HLRs: bw x12x3

D
Seated DB Press: 45s x11, x9, x8
Cable Row: 3x12

Slightly annoying that I did this workout instead of the hack squat/flat bench one because I got out of sync with my workout partner, but then he ended up not showing up.

As usual, RPE for lower body lifts is lower than for upper body (lsRPE ~7 vs ~8.5). Continuing to carry ~10 lbs extra is making continued pullup progression difficult, so going full KC and getting less fat post-holidays is probably indicated.

Ha - I will join you in fat camp. I’ve been given myself permission to stay 10-15lb over ideal weight for rowing reasons but now I’ve abandoned serious aspirations on that front I’d like to be able to see some abs again

Let's lean down in 2023.

12/22: W32D4
C2 Row
30:00 (UT2) - 6475 m/2:18.9/16.5 spm/132 HR/145 MHR

12/26: W33D1
A
Standing Calf: x18, x16, x13

B
Hack Squat: wu, 215x8x4
NG Pullups: bw+35 x7x2, x6x2, x5
Seated Calf: x18, x16, x13

C
RFESS: 35s x10x3
Pallofs: 3x12

D
Spoto Bench: wu, 155x8x4
Facepulls: 4x13

E
Incline DB Bench: wu, 65s x10, x9, x8
DB Pullovers: 80x15, x12, x11
Back Extensions: bw+25 x12x3

F
C2 Row
30:00 (UT3) - 6653 m/2:15.2/16.7 spm/157 MHR

Lifted right after lunch then took a few hours off before the row; maybe a bit aggressive for a recovery row but I'm going to try to get back into some reasonable level of aerobic fitness this year. May end up subbing these out for running as things progress this year - we'll see.

Hack squat and bench were both too light, but I'm trying to give myself some onramp. Some nice gains with incline bench, though, think I might float around in the 8-12 rep range for these and move up at the top end.

Kind of tired today, so I just warmed up and did 15' at a quicker UT2 pace than I've been doing the last few months; may need to lower the drag now that I'm trying to row and lift at the same time.

12/28: W33D3
A
Dips: bw+55 x10, x9, x8
DB Hammer Curls: 35s x12, x11, x10

B
Skullcrushers: 95 x12, x11, x10
EZ Curl: 70 x12, x11, x10

C
Overhead Tricep Extension: x16, x12, x11
Seated Incline DB Curl: 22.5s x12, x11, x10

D
Lu Lateral Raises: 3x11
Seated Calf: x18, x16, x13

E
Lateral Cable Raise: 3x12
Standing Calf: x18, x16, x13

F
Treadmill
10:00 (UT2) - 1.0 mi

Going to get back to running on my lifting days, and the treadmill should help me pace things slowly enough so I don't overexert myself (hopefully). Did five minutes of warmup and cooldown, which should be the norm for a while; going to ramp up distance slowly and keep the speed the same for a while and see how it goes.

Increased the weight on dips and a few extra reps some other places, so not bad overall.

12/30: W33D5
A
Deadlift: wu, 325x4, 275x6x2

B
Seated OHP: wu, 120x8x4
Facepulls: 4x13
Decline Crunches: bw+10 x8x3

C
DB Bench: wu, 85s x10, x9, x8
Chest Supported DB Row: 70s x13, x12, x11
HLRs: bw x12x3

D
Treadmill
10:00 - 1.0 mi/155 MHR

DL felt heavy, which given the cavalcade of holiday merriment I've been enjoying isn't too surprising. Increased weight on seated OHP from 115 to 120 and did more reps than last week, so it appears I started a bit low on this one - 125 next week.

HRM seems done; it couldn't even give correct readings for a ten minute run. 155 was the highest rate I saw when it looked like it was kind of working, but who knows.

12/31: W33D6
C2 Row
60:00 (UT2) - 13363 m/2:14.7/18.0 spm/148 HR/169 MHR

Bit too much merriment this holiday season; back on the straight and narrow on Monday.

Pretty good to get a 60 min done under the circumstances

Happy New Year!

I did kill a bottle of wine last night, though interspersed with probably half a gallon of water, so I felt almost normal this morning and pushed down my innerEV and just knocked it out. Hopefully a sign of things to come in 2023.

Happy New Year to you and yours!

1/2: W34D1

A
Front Squat: wu, 155x8x4
NG Pullups: bw x12, x11, x10, x9x2
Standing Calf: x20, x17, x15

B
RDLs: 185x12, x10x2
Pallofs: 3x12

C
Spoto Incline Bench: wu, 135x8x4
Facepulls: 4x13
Seated Calf: x18, x16, x13
Back Extension: bw+35 x9x3

D
Seated DB Press: 45s x11, x8, x7
Single Arm Cable Row: 3x12

E
Treadmill
1.0 mi/10:00/162 MHR

Pretty crowded at the gym given it's the new year, but managed to squeeze everything in. 8 sets of pullups were crushing my soul, so I modified to 5 sets and increased reps to stay in touch with a 7-8 RPE. Front squats were easy; tried Spoto incline, and it felt pretty good; lsRPE was around 8-8.5, so seemed like an appropriate guess at the weight. Shoulders were pretty smoked by the time DB pressing came around.

Running was fine; I've noticed my calves are still a bit gimpy sometimes bounding up stairs or whatever, so I'm going to progress on distance very slowly. Seems like my buddy wants to give a Hyrox a go in the second half of the year, so we'll call that a 2023 goal. Short term, I need to get less fat; I'll give weekly weigh-ins and hope to be in the low 190s at the end of the month.

1/2: 202.6

1/3: W34D2
C2 Row
46:00 (UT2) - 10243 m/2:14.9/18.0 spm/145 HR/166 MHR

Planned for an hour but just didn't have it; given I'm dialing back calories I'm going to try to be a bit easier on myself and not pound myself into the ground if I'm not feeling it.

1/4: W34D3
A
Dips: bw+55 x11, x10, x9
DB Hammer Curls: 35s x13, x12, x10

B
Skullcrushers: 95 x13, x12, x10
EZ Curl: 70 x13, x12, x10

C
Overhead Tricep Extension: x16, x13, x11
Seated Incline DB Curl: 22.5s x14, x12, x10

Quick one today; got almost no sleep because my dumbass cut my foot moving Christmas stuff back into the basement and it got infected; decided to take a few days off running as I have a bit of a limp still.

1/5: W34D4
C2 Row
45:00 (UT2) - 10017 m/2:14.8/18.2 spm/142 HR/163 MHR

Ok enough; legs still a bit heavy. Probably the reduced calories.

1/6: W34D5
A
Standing Calf: x20, x17, x15

B
Hack Squat: wu, 225x8x4
NG Pullups: bw+35 x8, x7, x6x3
Seated Calf: x20, x17, x15

C
Seated Leg Curl: 3x15
Decline Crunch: bw+10 x9, x8x2

D
Spoto Bench: wu, 160x8x4
Facepulls: 4x14
HLRs: bw x13x3

E
Incline DB Bench: wu, 65s x11, x10, x8
DB Pullovers: 80x15, x13, x12

F
Treadmill
10:00 - 1.0 mi/159 MHR

Added a bit everywhere; run was fine.

1/7: W34D6
C2 Row
45:00 (UT2) - 10021 m/2:14.7/18.0 spm/138 HR/158 MHR

Better today; squeezed this in between some errands and chores.

1/8: W34D7
A
Deadlift: wu, 325x4, 275x6x2
Seated Calf Raise: x20, x17, x15

B
Seated OHP: wu, 125x8x2, x7, x6
Facepulls: 4x14
Pallofs: 3x13

C
Leg Extensions: x18, x16, x15
Standing Calf Raise: x20, x17, x15
Back Extensions: bw+35 x12x3

D
DB Bench: wu, 85s x10, x8, x7
Chest Supported DB Row: 70s x14, x13, x12

E
Treadmill
12:30 - 1.25 mi/153 HR/162 MHR

DL felt much more solid than last week; top set was probably a true RPE 7. The gym was packed, and someone took my rack while I was pressing; given he looked reasonably strong and was going to squat, I did him a solid and knocked out all the accessory work I normally superset, only for me to look over and see him squatting 155 (with admittedly very nice form, but still). Once a rack opened up, I did my last warmup set at 105 then did my work sets, so no harm done.

Added 2.5 minutes to the run and it felt pretty good; going to keep increasing duration/distance slower than I think I need to because of the olds.