Still sucking, still trying not to suck.
Programming, hmnn, I think I start with something like this:
Workout A
Aerobic
Bike commute/ride to/from gym
Lifting 3x3
Squat
Overhead Press
Pullup
Conditioning
Prowler intervals
medicine ball - vertical
Plyometrics
Workout B
Aerobic
Bike commute/ride to/from gym
Lifting 3x3
Deadlift
Bench Press
Row
Conditioning
Rowing intervals
medicine ball - horizontal
Suspension Straps
The basic idea is to scrap the idea of getting in a daily bike ride, which is too boring, and do more conditioning. So become more of a gym rat in other words. I would still like to get in a longer bike ride on the weekends though.
---------------Week 1: Cycle IV---------------
Sunday, 16.06.19
Monday, 16.06.20
Late morning
Lifting
SQ: 2 @ 185
OHP: 3/3 @ 95
PU 3/3/3 @ -25 assist
I knew I had to get something in at the beginning of the cycle. I did.
Tuesday, 16.06.21
Slug.
Wednesday, 16.06.22
AM
Lifting
RDL: 3/3/3 @ 185
RW: 3/3/3 @ 135
BP: 15 @ 95
Conditioning
Prowler: 4 x 15m @ 90
More priming, just trying to establish some consistency. Gave unsolicited advice to a guy who was doing 3/4 squats. He explained that he was recovering from an injury. I left it at that. I should've told him that good form is especially important when rehabbing, but the kids don't want to listen to an old, overweight guy anyway. And at 4 in the morning, I might come off as kinda creepy.
Thursday, 16.06.23
Friday, 16.06.24
Saturday, 16.06.25
---------------Week 2: Cycle IV---------------
Sunday, 16.06.26
Monday, 16.06.27
Tuesday, 16.06.28
Wednesday, 16.06.29
Weird heat rash on the top of my back.
Thursday, 16.06.30
Friday, 16.07.01
Occurs to me the blisters might be shingles. Long evening at Urgent Care, got anti-virals.
Saturday, 16.07.02
---------------Week 3: Cycle IV---------------
Sunday, 16.07.03
Monday, 16.07.04
Bike commute 2 miles
Tuesday, 16.07.05
Bike commute 2 miles
blurred vision from anti-viral medication, feeling fatigued and out of sorts.
Wednesday, 16.07.06
Thursday, 16.07.07
Bike commute 2 miles
Friday, 16.07.08
Finally got test results back! No shingles. Weird, but it makes sense as there was no burning sensation or other pain associated with the blisters. So what the hell caused them?
Too bad I didn't go in right away last Wednesday. The Fourth of July weekend seemed to delay my test results a lot. So ended up taking that awful medication for no reason.
Saturday, 16.07.09
---------------Week 4: Cycle IV---------------
Sunday, 16.07.10
Feeling better after a few days without taking medication.
Monday, 16.07.11
AM
Bike commute + Bike Ride = 12.5 mi
Very light priming at gym
Will try to focus on getting consistent on the bike rides, then bring the lifting and conditioning up. Trying not to get too sore. Don't want to have anymore excuses for not hitting it everyday. But I'll keep trying the ride+gym circuit to see if it sticks. Gotta find a permanent replacement for running.
I can't remember feeling this out of shape, must be more than five years. Hopefully some sort of 2015 fitness base is lurking underneath the 2016 blubber and sloth.
Tuesday, 16.07.12
Wednesday, 16.07.13
Bike commute
2 mi
Thursday, 16.07.14
Friday, 16.07.15
Bike commute
2 mi
Saturday, 16.07.16
---------------Week 5: Cycle IV---------------
Sunday, 16.07.17
Bike commute
2 mi
Wretched my right shoulder a bit lifting my five-year-old son with a front raise. Gotta get back to lifting just to keep from getting hurt.
Monday, 16.07.18
Bike commute
2 mi
Tuesday, 16.07.19
Bike commute
2 mi
Wednesday, 16.07.20
Bike commute
2 mi
Thursday, 16.07.21
Bike commute
1 mi
Bike ride
9.5 mi
Lifting
Squat, OHP, Pullup -25 assist
Just primed, don't want to be too sore tomorrow.
Bike commute
2mi
Friday, 16.07.22
Saturday, 16.07.23
---------------Week 6: Cycle IV---------------
Sunday, 16.07.24
Monday, 16.07.25
Squat, OHP, Pullup -25 assist
Just primed, don't want to be too sore tomorrow.
Tuesday, 16.07.26
Bike commute
2mi
Wednesday, 16.07.27
Bike commute
2mi
Thursday, 16.07.28
Bike commute
2mi
Friday, 16.07.29
Bike commute
2mi
Saturday, 16.07.30
Bike commute
2mi
---------------Week 7: Cycle IV---------------
Sunday, 16.07.31
Bike commute
2mi
3.4 miles in a pedal contraption with my wife also pedaling and our kids sitting.
Monday, 16.08.01
Bike commute
2mi
Tuesday, 16.08.02
Bike commute
2mi
Wednesday, 16.08.03
Thursday, 16.08.04
Bike commute
2mi
Friday, 16.08.05
Bike commute
2mi
Saturday, 16.08.06
Bike commute
2mi
---------------Week 8: Cycle IV---------------
Sunday, 16.08.07
Bike commute
2mi
Another 3.5 miles in a pedal contraption around the lake. We were joined by a friend of my daughter's, two years older and already quite obese, and her dad, a mountain of a man, who got totally out-of-breath going up a small hill. Man, and I thought I was out of shape.
Monday, 16.08.08
Bike commute
2mi
Tuesday, 16.08.09
Cycling
10 mi
Bike commute
1 mile
Wednesday, 16.08.10
Thursday, 16.08.11
Friday, 16.08.12
Saturday, 16.08.13
Programming, hmnn, I think I start with something like this:
Workout A
Aerobic
Bike commute/ride to/from gym
Lifting 3x3
Squat
Overhead Press
Pullup
Conditioning
Prowler intervals
medicine ball - vertical
Plyometrics
Workout B
Aerobic
Bike commute/ride to/from gym
Lifting 3x3
Deadlift
Bench Press
Row
Conditioning
Rowing intervals
medicine ball - horizontal
Suspension Straps
The basic idea is to scrap the idea of getting in a daily bike ride, which is too boring, and do more conditioning. So become more of a gym rat in other words. I would still like to get in a longer bike ride on the weekends though.
---------------Week 1: Cycle IV---------------
Sunday, 16.06.19
Monday, 16.06.20
Late morning
Lifting
SQ: 2 @ 185
OHP: 3/3 @ 95
PU 3/3/3 @ -25 assist
I knew I had to get something in at the beginning of the cycle. I did.
Tuesday, 16.06.21
Slug.
Wednesday, 16.06.22
AM
Lifting
RDL: 3/3/3 @ 185
RW: 3/3/3 @ 135
BP: 15 @ 95
Conditioning
Prowler: 4 x 15m @ 90
More priming, just trying to establish some consistency. Gave unsolicited advice to a guy who was doing 3/4 squats. He explained that he was recovering from an injury. I left it at that. I should've told him that good form is especially important when rehabbing, but the kids don't want to listen to an old, overweight guy anyway. And at 4 in the morning, I might come off as kinda creepy.
Thursday, 16.06.23
Friday, 16.06.24
Saturday, 16.06.25
---------------Week 2: Cycle IV---------------
Sunday, 16.06.26
Monday, 16.06.27
Tuesday, 16.06.28
Wednesday, 16.06.29
Weird heat rash on the top of my back.
Thursday, 16.06.30
Friday, 16.07.01
Occurs to me the blisters might be shingles. Long evening at Urgent Care, got anti-virals.
Saturday, 16.07.02
---------------Week 3: Cycle IV---------------
Sunday, 16.07.03
Monday, 16.07.04
Bike commute 2 miles
Tuesday, 16.07.05
Bike commute 2 miles
blurred vision from anti-viral medication, feeling fatigued and out of sorts.
Wednesday, 16.07.06
Thursday, 16.07.07
Bike commute 2 miles
Friday, 16.07.08
Finally got test results back! No shingles. Weird, but it makes sense as there was no burning sensation or other pain associated with the blisters. So what the hell caused them?
Too bad I didn't go in right away last Wednesday. The Fourth of July weekend seemed to delay my test results a lot. So ended up taking that awful medication for no reason.
Saturday, 16.07.09
---------------Week 4: Cycle IV---------------
Sunday, 16.07.10
Feeling better after a few days without taking medication.
Monday, 16.07.11
AM
Bike commute + Bike Ride = 12.5 mi
Very light priming at gym
Will try to focus on getting consistent on the bike rides, then bring the lifting and conditioning up. Trying not to get too sore. Don't want to have anymore excuses for not hitting it everyday. But I'll keep trying the ride+gym circuit to see if it sticks. Gotta find a permanent replacement for running.
I can't remember feeling this out of shape, must be more than five years. Hopefully some sort of 2015 fitness base is lurking underneath the 2016 blubber and sloth.
Tuesday, 16.07.12
Wednesday, 16.07.13
Bike commute
2 mi
Thursday, 16.07.14
Friday, 16.07.15
Bike commute
2 mi
Saturday, 16.07.16
---------------Week 5: Cycle IV---------------
Sunday, 16.07.17
Bike commute
2 mi
Wretched my right shoulder a bit lifting my five-year-old son with a front raise. Gotta get back to lifting just to keep from getting hurt.
Monday, 16.07.18
Bike commute
2 mi
Tuesday, 16.07.19
Bike commute
2 mi
Wednesday, 16.07.20
Bike commute
2 mi
Thursday, 16.07.21
Bike commute
1 mi
Bike ride
9.5 mi
Lifting
Squat, OHP, Pullup -25 assist
Just primed, don't want to be too sore tomorrow.
Bike commute
2mi
Friday, 16.07.22
Saturday, 16.07.23
---------------Week 6: Cycle IV---------------
Sunday, 16.07.24
Monday, 16.07.25
Squat, OHP, Pullup -25 assist
Just primed, don't want to be too sore tomorrow.
Tuesday, 16.07.26
Bike commute
2mi
Wednesday, 16.07.27
Bike commute
2mi
Thursday, 16.07.28
Bike commute
2mi
Friday, 16.07.29
Bike commute
2mi
Saturday, 16.07.30
Bike commute
2mi
---------------Week 7: Cycle IV---------------
Sunday, 16.07.31
Bike commute
2mi
3.4 miles in a pedal contraption with my wife also pedaling and our kids sitting.
Monday, 16.08.01
Bike commute
2mi
Tuesday, 16.08.02
Bike commute
2mi
Wednesday, 16.08.03
Thursday, 16.08.04
Bike commute
2mi
Friday, 16.08.05
Bike commute
2mi
Saturday, 16.08.06
Bike commute
2mi
---------------Week 8: Cycle IV---------------
Sunday, 16.08.07
Bike commute
2mi
Another 3.5 miles in a pedal contraption around the lake. We were joined by a friend of my daughter's, two years older and already quite obese, and her dad, a mountain of a man, who got totally out-of-breath going up a small hill. Man, and I thought I was out of shape.
Monday, 16.08.08
Bike commute
2mi
Tuesday, 16.08.09
Cycling
10 mi
Bike commute
1 mile
Wednesday, 16.08.10
Thursday, 16.08.11
Friday, 16.08.12
Saturday, 16.08.13
Last edited: