Assessment of Last Cycle. Not the best, but I think I've settled on a schedule that will work most days, and that's to walk in the morning, and then do the lifting and conditioning around noon, before lunch. Ideally, one of the latter two would be done at the end of the afternoon, in order to spread out the metabolic boosts throughout the day, but there's just too much that can come up at that time of day.
Also dropped 15 pounds, so that's good. I sort of stumbled into time-restricted eating, not knowing that Abide was doing this too. It's pretty easy to go the first hours of wakefulness without eating. I think I'll continue to lose weight if I can get more consistent and get all three Metabolic Modalities in everyday. Conditioning seems particularly effective for weight loss, but hard to tell with three other variables in play.
Goals for this Cycle. More consistency in getting all three Metabolic Modalities--Aerobic, Anaerobic, and Glycolytic (conditioning)--in six days a week. Will also try a little harder to get a daily Mobility session in. My right calf and hammie got tight last cycle, reminding me of the importance of stretching and some massage work.
Mobility/Balance/Groundwork. As I discussed with Abide, based on a Dan John article he shared, a good routine would be:
1. Stretching/Sun Salutations.
2. Summersault
3. Turkish getup
4. Stand on one foot for ten seconds.
5. Hang from a bar for 30 seconds.
6. Squat down, hold for 30 seconds, and stand up.
Aerobic. Just continue to walk about two miles a day, hitting five of my neighborhood's hills. My knees seem fine with that. Ideally, I would get in one longer bicycle ride once a week, but with winter here now, that probably won't be happening anytime soon.
Anaerobic. We just have four weeks, so for the lifting, I'll try to at least get everything up to their Target loads in the first training block by the end of the cycle.
I've simplified my system more. Now the Pulldowns, Bench Press, and Pendlay Rows are all the same. And those three lifts, along with the Squat have the same ramp increments: the second Ramp is twenty pounds heavier than the first Ramp, then the third and fourth go up by ten pounds, and then finally the Target set goes up another five pounds. For the Overhead Press, I go up in ten-pound increments and then either add 2.5 or 5 pounds to get to the target set. For the Deadlift, the increments are +20 +20 +15 +10. I might try to pyramid down after the Target sets, to the fourth or third Ramp, to get in some more volume. There's also a chance I'll use a timer to keep the period in between sets a bit stricter.
Glycolytic. I found ten minutes of conditioning feels about right. So that's ten minutes on the Concept II Rower and ten 100-foot, one-minute intervals on the Torque sled. No real goals but I suppose it would be nice to eventually get down to two-minutes per 500 meters on the Rower, or 2500 meters total over 10 minutes. For the Sled, I guess I could have the goal of working up to the second resistance level, or possibly shorter rest periods in between each 100-foot push, so a few more intervals for a ten-minute session. Maybe start with 12 fifty-second intervals.
---------------Week 1: Cycle VII---------------
Sunday, 22.12.04
NOON
Aerobic
2 mi Five Hills walk with dog. 200ft. Nice and sunny.
Monday, 22.12.05
MORNING
Aerobic
1.2 walk with dog through woods and mid-century neighborhood. 75ft.
Tuesday, 22.12.06
LATE AFTERNOON
Anaerobic: Upper Body
PD: 3 @ 115/135/145/155/160/155/145
OP: 3 @ 45/65/75/85/95/92.5/85
Wasn't quite feeling it. But I did try my new GymBoss mini-MAX timer: https://www.amazon.com/gp/product/B00BR380O2/ref=ppx_yo_dt_b_asin_title_o06_s00?ie=UTF8&psc=1
I started with a one-minute interval between Ramp 5 and 4, then 1:15 between 4 and 3, 1:30 between 3 and 2, 1:45 between 2 and 1, 2:00 between, 1 and 2, and 1:45 between 2 and 3. Seems like a good experiment. It keeps me rolling efficiently. I also have a program starting at 2 minutes instead of 1, again with 15 second increments per Ramp change, for the lower body lifts or when the weights get heavier.
Wednesday, 22.12.07
NOON
Glycolytic: Pull
Concept II Rower: 10 mins @ M-Int, 2096 total meters.
New focus is on average minutes/seconds per 500 meters. That seems to be a better motivator because you can see it change instantly.
Anaerobic: Lower Body
SQ: 3 @ 45/95/115/135/155/165/175
Got interrupted, didn't come back. Right calf felt tight again, gotta start doing the Mobility component everyday.
EARLY AFTERNOON
Aerobic
2 mi Five Hills walk with dog. 200ft.
Thursday, 22.12.08
NOON
Anaerobic: Upper Body
PD: 3 @ 115/135/145/155/160/155/145
OP: 3 @ 45/65/75/85/95/97.5/95/85
BP: 3 @ 45/95/115/135/145/155/160/155/145
RW: 3 @ 135/145/155/160
Friday, 22.12.09
MORNING
Aerobic
1.2 walk with dog through woods and mid-century neighborhood. 75ft.
NOON
Glycolytic: Pull
Concept II Rower: 10 mins @ M-Int, 1989 total meters.
Saturday, 22.12.10
Fixed some tiling in the shower.
---------------Week 2: Cycle VII---------------
Sunday, 22.12.11
AFTERNOON
Aerobic
2 mi Five Hills walk with dog. 200ft.
Monday, 22.12.12
MORNING
Aerobic
2 mi Five Hills walk with dog. 200ft.
NOON
Anaerobic: Lower Body
DL: 3 @ 135/185/195/205/215/225
SQ: 3 @ 45/95/135
Felt a little something on the Squat. Just need to do them more often.
Glycolytic: Pull
Concept II Rower: 10 mins, 1829 total meters.
Took it easy for the first ten minutes, then did the last minute at 2mins per 500m. Maybe I should try intervals a bit more.
Did some stretching in between sets.
Tuesday, 22.12.13
LATE AFTERNOON
Anaerobic: Upper Body
PD: 3 @ 115/135/145/155/160
OP: 3 @ 45/65/75/85/95
Limited time, but at least I got something in.
Wednesday, 22.12.14
MORNING
Aerobic
1.2 walk with dog through woods and mid-century neighborhood. 65ft. Lots of slush. The dog loved running around in it.
Thursday, 22.12.15
Friday, 22.12.16
NOON
Aerobic
2 mi Five Hills walk with dog. 200ft.
Saturday, 22.12.17
---------------Week 3: Cycle VII---------------
Sunday, 22.12.18
Monday, 22.12.19
MORNING
Aerobic
2 mi Five Hills walk with dog. 200ft.
Tuesday, 22.12.20
AFTERNOON
Aerobic
2 mi Five Hills walk with dog. 200ft. 5F, -12WC. Almost cold enough to wear socks.
Wednesday, 22.12.21
Thursday, 22.12.22
Friday, 22.12.23
Saturday, 22.12.24
---------------Week 4: Cycle VII---------------
Sunday, 22.12.25
NOON
Aerobic
2 mi Five Hills walk with dog. 200ft.
Monday, 22.12.26
More home improvement.
Tuesday, 22.12.27
LATE AFTERNOON
Aerobic
2 mi Five Hills walk with dog. 200ft.
Wednesday, 22.12.28
NOON
Aerobic
2 mi Five Hills walk with dog. 200ft. Slushy.
Thursday, 22.12.29
NOON
Aerobic
2 mi Five Hills walk with dog. 200ft.
Friday, 22.12.30
NOON
Aerobic
2 mi Five Hills walk with dog. 200ft. Finally got a proper winter coat. It got a bit warm on the hills, but was otherwise perfect at 20F with just a t-shirt underneath. Should be good for the coldest days with more layers underneath.
Saturday, 22.12.31
AFTERNOON
Aerobic
2 mi Five Hills walk with dog. 200ft.
And that's a wrap. Time for a New Year's resolution: consistency!
Also dropped 15 pounds, so that's good. I sort of stumbled into time-restricted eating, not knowing that Abide was doing this too. It's pretty easy to go the first hours of wakefulness without eating. I think I'll continue to lose weight if I can get more consistent and get all three Metabolic Modalities in everyday. Conditioning seems particularly effective for weight loss, but hard to tell with three other variables in play.
Goals for this Cycle. More consistency in getting all three Metabolic Modalities--Aerobic, Anaerobic, and Glycolytic (conditioning)--in six days a week. Will also try a little harder to get a daily Mobility session in. My right calf and hammie got tight last cycle, reminding me of the importance of stretching and some massage work.
Mobility/Balance/Groundwork. As I discussed with Abide, based on a Dan John article he shared, a good routine would be:
1. Stretching/Sun Salutations.
2. Summersault
3. Turkish getup
4. Stand on one foot for ten seconds.
5. Hang from a bar for 30 seconds.
6. Squat down, hold for 30 seconds, and stand up.
Aerobic. Just continue to walk about two miles a day, hitting five of my neighborhood's hills. My knees seem fine with that. Ideally, I would get in one longer bicycle ride once a week, but with winter here now, that probably won't be happening anytime soon.
Anaerobic. We just have four weeks, so for the lifting, I'll try to at least get everything up to their Target loads in the first training block by the end of the cycle.
I've simplified my system more. Now the Pulldowns, Bench Press, and Pendlay Rows are all the same. And those three lifts, along with the Squat have the same ramp increments: the second Ramp is twenty pounds heavier than the first Ramp, then the third and fourth go up by ten pounds, and then finally the Target set goes up another five pounds. For the Overhead Press, I go up in ten-pound increments and then either add 2.5 or 5 pounds to get to the target set. For the Deadlift, the increments are +20 +20 +15 +10. I might try to pyramid down after the Target sets, to the fourth or third Ramp, to get in some more volume. There's also a chance I'll use a timer to keep the period in between sets a bit stricter.
Glycolytic. I found ten minutes of conditioning feels about right. So that's ten minutes on the Concept II Rower and ten 100-foot, one-minute intervals on the Torque sled. No real goals but I suppose it would be nice to eventually get down to two-minutes per 500 meters on the Rower, or 2500 meters total over 10 minutes. For the Sled, I guess I could have the goal of working up to the second resistance level, or possibly shorter rest periods in between each 100-foot push, so a few more intervals for a ten-minute session. Maybe start with 12 fifty-second intervals.
---------------Week 1: Cycle VII---------------
Sunday, 22.12.04
NOON
Aerobic
2 mi Five Hills walk with dog. 200ft. Nice and sunny.
Monday, 22.12.05
MORNING
Aerobic
1.2 walk with dog through woods and mid-century neighborhood. 75ft.
Tuesday, 22.12.06
LATE AFTERNOON
Anaerobic: Upper Body
PD: 3 @ 115/135/145/155/160/155/145
OP: 3 @ 45/65/75/85/95/92.5/85
Wasn't quite feeling it. But I did try my new GymBoss mini-MAX timer: https://www.amazon.com/gp/product/B00BR380O2/ref=ppx_yo_dt_b_asin_title_o06_s00?ie=UTF8&psc=1
I started with a one-minute interval between Ramp 5 and 4, then 1:15 between 4 and 3, 1:30 between 3 and 2, 1:45 between 2 and 1, 2:00 between, 1 and 2, and 1:45 between 2 and 3. Seems like a good experiment. It keeps me rolling efficiently. I also have a program starting at 2 minutes instead of 1, again with 15 second increments per Ramp change, for the lower body lifts or when the weights get heavier.
Wednesday, 22.12.07
NOON
Glycolytic: Pull
Concept II Rower: 10 mins @ M-Int, 2096 total meters.
New focus is on average minutes/seconds per 500 meters. That seems to be a better motivator because you can see it change instantly.
Anaerobic: Lower Body
SQ: 3 @ 45/95/115/135/155/165/175
Got interrupted, didn't come back. Right calf felt tight again, gotta start doing the Mobility component everyday.
EARLY AFTERNOON
Aerobic
2 mi Five Hills walk with dog. 200ft.
Thursday, 22.12.08
NOON
Anaerobic: Upper Body
PD: 3 @ 115/135/145/155/160/155/145
OP: 3 @ 45/65/75/85/95/97.5/95/85
BP: 3 @ 45/95/115/135/145/155/160/155/145
RW: 3 @ 135/145/155/160
Friday, 22.12.09
MORNING
Aerobic
1.2 walk with dog through woods and mid-century neighborhood. 75ft.
NOON
Glycolytic: Pull
Concept II Rower: 10 mins @ M-Int, 1989 total meters.
Saturday, 22.12.10
Fixed some tiling in the shower.
---------------Week 2: Cycle VII---------------
Sunday, 22.12.11
AFTERNOON
Aerobic
2 mi Five Hills walk with dog. 200ft.
Monday, 22.12.12
MORNING
Aerobic
2 mi Five Hills walk with dog. 200ft.
NOON
Anaerobic: Lower Body
DL: 3 @ 135/185/195/205/215/225
SQ: 3 @ 45/95/135
Felt a little something on the Squat. Just need to do them more often.
Glycolytic: Pull
Concept II Rower: 10 mins, 1829 total meters.
Took it easy for the first ten minutes, then did the last minute at 2mins per 500m. Maybe I should try intervals a bit more.
Did some stretching in between sets.
Tuesday, 22.12.13
LATE AFTERNOON
Anaerobic: Upper Body
PD: 3 @ 115/135/145/155/160
OP: 3 @ 45/65/75/85/95
Limited time, but at least I got something in.
Wednesday, 22.12.14
MORNING
Aerobic
1.2 walk with dog through woods and mid-century neighborhood. 65ft. Lots of slush. The dog loved running around in it.
Thursday, 22.12.15
Friday, 22.12.16
NOON
Aerobic
2 mi Five Hills walk with dog. 200ft.
Saturday, 22.12.17
---------------Week 3: Cycle VII---------------
Sunday, 22.12.18
Monday, 22.12.19
MORNING
Aerobic
2 mi Five Hills walk with dog. 200ft.
Tuesday, 22.12.20
AFTERNOON
Aerobic
2 mi Five Hills walk with dog. 200ft. 5F, -12WC. Almost cold enough to wear socks.
Wednesday, 22.12.21
Thursday, 22.12.22
Friday, 22.12.23
Saturday, 22.12.24
---------------Week 4: Cycle VII---------------
Sunday, 22.12.25
NOON
Aerobic
2 mi Five Hills walk with dog. 200ft.
Monday, 22.12.26
More home improvement.
Tuesday, 22.12.27
LATE AFTERNOON
Aerobic
2 mi Five Hills walk with dog. 200ft.
Wednesday, 22.12.28
NOON
Aerobic
2 mi Five Hills walk with dog. 200ft. Slushy.
Thursday, 22.12.29
NOON
Aerobic
2 mi Five Hills walk with dog. 200ft.
Friday, 22.12.30
NOON
Aerobic
2 mi Five Hills walk with dog. 200ft. Finally got a proper winter coat. It got a bit warm on the hills, but was otherwise perfect at 20F with just a t-shirt underneath. Should be good for the coldest days with more layers underneath.
Saturday, 22.12.31
AFTERNOON
Aerobic
2 mi Five Hills walk with dog. 200ft.
And that's a wrap. Time for a New Year's resolution: consistency!
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