One last attempt at an ED, little-of-everything, first-thing-in-the-morning approach. If it doesn't stick, I may revert to my late-afternoon, EOD approach alternating lifting and aerobic/conditioning.
Workout A
Aerobic
Bike commute/ride to/from gym
Hill run?
Lifting 3x3
Squat
Overhead Press
Pullup
Conditioning
Prowler intervals
medicine ball - vertical
Plyometrics
Workout B
Aerobic
Bike commute/ride to/from gym
Hill run?
Lifting 3x3
Deadlift
Bench Press
Row
Conditioning
Rowing intervals
medicine ball - horizontal
Suspension Straps
---------------Week 1: Cycle V---------------
Sunday, 16.08.14
Early PM
Workout A
Aerobic
Bike commute/ride to/from gym: 7 mi.
Hill run: 20 yards
Lifting
Squat: primed with empty bar
Overhead Press: primed with empty bar
Pullup: 3/2 x -40/-25 assist
Well, the shortened bike ride down to the river didn't feel as stupid as I thought it would. Still, it's only 1.5 miles of river path, the rest is bike lane or sidewalk riding getting there and back. Did my short hill run and then biked back up the steep ramp leading up from the banks to the bluff. At the gym I just primed everything.
OK, so I got in the first day of the cycle, let's see if I can keep it up.
Monday, 16.08.15
Tuesday, 16.08.16
Wednesday, 16.08.17
Thursday, 16.08.18
Friday, 16.08.19
Saturday, 16.08.20
---------------Week 2: Cycle V---------------
Sunday, 16.08.21
Monday, 16.08.22
Tuesday, 16.08.23
Wednesday, 16.08.24
Thursday, 16.08.25
Friday, 16.08.26
Saturday, 16.08.27
---------------Week 3: Cycle V---------------
Sunday, 16.08.28
Bike ride
11 mi
Monday, 16.08.29
Bike commute
2mi
Tuesday, 16.08.30
Bike commute
2mi
Wednesday, 16.08.31
Bike commute
2mi
Thursday, 16.09.01
Bike commute
2mi
Friday, 16.09.02
Bike commute
2mi
Saturday, 16.09.03
Bike commute
2mi
---------------Week 4: Cycle V---------------
Sunday, 16.09.04
Bike commute
2mi
Monday, 16.09.05
Bike commute
2mi
Tuesday, 16.09.06
Bike commute
2mi
Wednesday, 16.09.07
Bike commute
2mi
Thursday, 16.09.08
Bike commute
2mi
Friday, 16.09.09
Bike commute
2mi
Saturday, 16.09.10
Bike commute
2mi
---------------Week 5: Cycle V---------------
Sunday, 16.09.11
Bike ride
11 mi
Monday, 16.09.12
Bike commute
2mi
Tuesday, 16.09.13
Bike commute
2mi
Wednesday, 16.09.14
Bike commute
2mi
Thursday, 16.09.15
Bike commute
2mi
Friday, 16.09.16
Saturday, 16.09.17
---------------Week 6: Cycle V---------------
Sunday, 16.09.18
Bike commute
1mi
Bike Ride
9mi
The part of the River Road that was blocked by a mud slide in 2014 has finally re-opened, giving me a few more route options. Now instead of heading south once I get to the river, I can go north right away, if I want to, towards downtown Minneapolis. I think I like this option better because I can avoid traffic altogether on my way back, and there are fewer older pedestrians, more young joggers and bikers, due to the UofM straddlign either side of the river.
Monday, 16.09.19
Tuesday, 16.09.20
Mid-AM
Bike Ride
9.5mi
Was going to lift at the end of the ride, but it was starting to rain, and I want to ease into exercising again, to make sure I don't get sore and use that as an excuse.
PM
Bike commute
1mi
A few more bike commutes, I can't remember which days.
---------------Week 7: Cycle V---------------
A few bike commutes, and maybe a bike ride, I can't remember.
---------------Week 8: Cycle V---------------
Sunday, 16.10.02
AM
Bike commute
1mi
Midday
Bike Ride
10.5 mi
Anytime gym (stop during bike ride)
OHP: 3 x 3@ 95
PU: 3 x 3 @ -45 assist
Now that the mud slide on the River Road has been fixed, this is my preferred rout. The route is mostly bike bath after the first two miles pedaling towards the river from my office, there fewer pedestrians to maneuver around, and there are a few small hill climbs to keep me honest. The Anytime Fitness gym is just one block off the bike path heading home, so that's cool too.
I think I will set the iron ratio base unit at 50, get everything there, and then begin microloading once again.
So
OHP: 100
Rw: 125
PU: 150
BP: 150
SQ: 200
DL: 230
I think, but am not sure, that I've overcome any mental obstacles to starting over.
Later my knees felt a little cranky, but nothing niggly. Rode an additional 4 miles dropping off and picking up the kids from a playdate on the other end of our neighborhood. The mother is a marathon runner.
Monday, 16.10.03
Tuesday, 16.10.04
Wednesday, 16.10.05
Thursday, 16.10.06
Friday, 16.10.07
Saturday, 16.10.08
Workout A
Aerobic
Bike commute/ride to/from gym
Hill run?
Lifting 3x3
Squat
Overhead Press
Pullup
Conditioning
Prowler intervals
medicine ball - vertical
Plyometrics
Workout B
Aerobic
Bike commute/ride to/from gym
Hill run?
Lifting 3x3
Deadlift
Bench Press
Row
Conditioning
Rowing intervals
medicine ball - horizontal
Suspension Straps
---------------Week 1: Cycle V---------------
Sunday, 16.08.14
Early PM
Workout A
Aerobic
Bike commute/ride to/from gym: 7 mi.
Hill run: 20 yards
Lifting
Squat: primed with empty bar
Overhead Press: primed with empty bar
Pullup: 3/2 x -40/-25 assist
Well, the shortened bike ride down to the river didn't feel as stupid as I thought it would. Still, it's only 1.5 miles of river path, the rest is bike lane or sidewalk riding getting there and back. Did my short hill run and then biked back up the steep ramp leading up from the banks to the bluff. At the gym I just primed everything.
OK, so I got in the first day of the cycle, let's see if I can keep it up.
Monday, 16.08.15
Tuesday, 16.08.16
Wednesday, 16.08.17
Thursday, 16.08.18
Friday, 16.08.19
Saturday, 16.08.20
---------------Week 2: Cycle V---------------
Sunday, 16.08.21
Monday, 16.08.22
Tuesday, 16.08.23
Wednesday, 16.08.24
Thursday, 16.08.25
Friday, 16.08.26
Saturday, 16.08.27
---------------Week 3: Cycle V---------------
Sunday, 16.08.28
Bike ride
11 mi
Monday, 16.08.29
Bike commute
2mi
Tuesday, 16.08.30
Bike commute
2mi
Wednesday, 16.08.31
Bike commute
2mi
Thursday, 16.09.01
Bike commute
2mi
Friday, 16.09.02
Bike commute
2mi
Saturday, 16.09.03
Bike commute
2mi
---------------Week 4: Cycle V---------------
Sunday, 16.09.04
Bike commute
2mi
Monday, 16.09.05
Bike commute
2mi
Tuesday, 16.09.06
Bike commute
2mi
Wednesday, 16.09.07
Bike commute
2mi
Thursday, 16.09.08
Bike commute
2mi
Friday, 16.09.09
Bike commute
2mi
Saturday, 16.09.10
Bike commute
2mi
---------------Week 5: Cycle V---------------
Sunday, 16.09.11
Bike ride
11 mi
Monday, 16.09.12
Bike commute
2mi
Tuesday, 16.09.13
Bike commute
2mi
Wednesday, 16.09.14
Bike commute
2mi
Thursday, 16.09.15
Bike commute
2mi
Friday, 16.09.16
Saturday, 16.09.17
---------------Week 6: Cycle V---------------
Sunday, 16.09.18
Bike commute
1mi
Bike Ride
9mi
The part of the River Road that was blocked by a mud slide in 2014 has finally re-opened, giving me a few more route options. Now instead of heading south once I get to the river, I can go north right away, if I want to, towards downtown Minneapolis. I think I like this option better because I can avoid traffic altogether on my way back, and there are fewer older pedestrians, more young joggers and bikers, due to the UofM straddlign either side of the river.
Monday, 16.09.19
Tuesday, 16.09.20
Mid-AM
Bike Ride
9.5mi
Was going to lift at the end of the ride, but it was starting to rain, and I want to ease into exercising again, to make sure I don't get sore and use that as an excuse.
PM
Bike commute
1mi
A few more bike commutes, I can't remember which days.
---------------Week 7: Cycle V---------------
A few bike commutes, and maybe a bike ride, I can't remember.
---------------Week 8: Cycle V---------------
Sunday, 16.10.02
AM
Bike commute
1mi
Midday
Bike Ride
10.5 mi
Anytime gym (stop during bike ride)
OHP: 3 x 3@ 95
PU: 3 x 3 @ -45 assist
Now that the mud slide on the River Road has been fixed, this is my preferred rout. The route is mostly bike bath after the first two miles pedaling towards the river from my office, there fewer pedestrians to maneuver around, and there are a few small hill climbs to keep me honest. The Anytime Fitness gym is just one block off the bike path heading home, so that's cool too.
I think I will set the iron ratio base unit at 50, get everything there, and then begin microloading once again.
So
OHP: 100
Rw: 125
PU: 150
BP: 150
SQ: 200
DL: 230
I think, but am not sure, that I've overcome any mental obstacles to starting over.
Later my knees felt a little cranky, but nothing niggly. Rode an additional 4 miles dropping off and picking up the kids from a playdate on the other end of our neighborhood. The mother is a marathon runner.
Monday, 16.10.03
Tuesday, 16.10.04
Wednesday, 16.10.05
Thursday, 16.10.06
Friday, 16.10.07
Saturday, 16.10.08
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