Assessment of Last Cycle. I was able to get in my dog walk earlier in the day more often, sometimes close to first thing, which really sets up the day nicely. I’ve pretty much settled on the six hills/two miles/215-foot elevation gain route. It’s nice and mindless, but the many acorn patches are somewhat annoying.
I think I may have also come up with a somewhat more feasible program for lifting. It sacrifices some volume for an easier-to-maintain routine, with built-in recovery for missed days.
M: Squats
Tu: Pulldown, Overhead Press
W: Deadlift
Th: Bench Press, Pendlay Row
F: Squats
Sa: Pulldown, Overhead Press
Goals for this Cycle. I’ll try to implement this program with good consistency, as I sort of did at the end of last cycle, while trying to get in the early walk for however long the temps permit it. If I miss the early walk, then I’ll try to get it in before the late morning lifting. The lifting will also have the option of being done late afternoon, although I’ve learned that’s a bad slot for interruptions.
After it gets cold and dark early morning, I’ll probably switch to getting in the walks before or after the lifting and conditioning session late morning, or late afternoon before the sunsets.
So
early morning walk and late morning everything else, or
late morning everything, or
late morning walk and late afternoon everything else.
So I'd be hitting the Squats, Pulldowns, and Overhead Press twice a week, and the Deadlift, Bench Press, and Row once a week. A lot of trainers recommend only doing Deadlifts once a week anyway, and the bench and row are my easiest lifts, so once a week should be OK as long as I can progress the three more important lifts. And it seems like lifting any one lift less per week might be offset by the overall stimulus of lifting one or two exercises everyday. And if I miss a day, it isn’t that much extra time or effort to double up with the day’s programmed lifts, and the lifts still stay spaced out in terms of targeted vectors and direction, i.e., the upper body pushes or pulls won’t be on the same day unless I really miss a lot, after which, it probably makes most sense just to resume with the first missed day. So, for example, if I miss Deadlifts on Wednesday, I’ll just do them on Thursday with the Bench Press and Pendlay Row. The next day is Squats, so no real interference and with sufficient recovery before I hit the upper body verticals the next day. And I still have Sunday for catch up too.
Also, I think I’m giving up on the sled idea, and will just do five minutes of rowing after each lifting session. The sled hasn’t sold at my asking price, so I’ll try to use it one or more times before lowering the price. Much lower, and it makes more sense just to keep it. And now I’ve got to start looking ahead a few years to when my son might want to use stuff I no longer use or don’t use very often.
Finally, I’ll try to do more mobility during or after the walk or lifting/conditioning sessions.
---------------Week 1: Cycle VI---------------
Sunday, 23.10.08
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/225/225
Monday, 23.10.09
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain
LATE AFTERNOON
Anaerobic
SQ: 3 @ 45/95/135/155/175/185; 1 @ 195/195/195
Glycolytic: Pull
Concept II Rower: 5 mins, 2:30 min per 500 meters.
Tuesday, 23.10.10
NOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85; 2 @ 95/95/95
Wednesday, 23.10.11
NOON
Aerobic
1.7 mi Four Hills walk with dog. 170ft gain
AFTERNOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/245/265/265/265
Opps, I was only supposed to go up to 255, but it felt pretty solid. Sometimes I wonder about my Iron Ratios, so far they've kept me pretty balanced I think, and injury-free, but perhaps I'm holding a few lifts back.
LATE AFTERNOON
Glycolytic: Pull
Concept II Rower: 5 mins, 2:30 min per 500 meters.
Thursday, 23.10.12
LATE MORNING
Anaerobic
RW: 3 @ 135/145/155/165
BP: 3 @ 45/95/115/135/155/165
Well, after a surprisingly easy Deadlift yesterday, I decided to lighten the OP a bit, and increase the percentage of the DL, RW, & BP a little. The DL and RW strengthen the back, so that should be fine and may help the Squat a bit. I've also been doing the Bench Press light for a long time, waiting for the Overhead Press to catch up. The Bench Press used to my main lift in my younger days, so with cumulative development, it seems like it will always be at an advantage over the other lifts. Maybe doing the BP heavier will strengthen the parts of the should and triceps that affect the OP.
Anyway, the new Iron ratio tweak is
Squat = 1
Deadlift = 1.25
Bench Press, Row, Pulldown = 0.8
Overhead Press = 0.45
The old Ratio was
Squat = 1
Deadlift = 1.2
Bench Press, Row, Pulldown = 0.75
Overhead Press = 0.5
Friday, 23.10.13
Saturday, 23.10.14
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain
---------------Week 2: Cycle VI---------------
Sunday, 23.10.15
AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain
LATE AFTERNOON
Anaerobic
SQ: 2 @ 45/95/135/155/175/185/185/185
Monday, 23.10.16
NOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85/90/90/90
Aerobic
2 mi Six Hills walk with dog. 215ft gain
OK, so with the new, slightly tweaked lifting ratios, I get this:
Currently I'm in Block 2. Everything is at their 3RM except for the Squat. Once that's solid, I'll progress to Block 3.
Tuesday, 23.10.17
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain
Wednesday, 23.10.18
NOON
Anaerobic
BP: 3 @ 45/95/115/135/155/165/165
RDL: 3 @ 135/185
DL: 2 @ 225/245/265/265/265
EARLY EVENING
Aerobic
1.6 mi Four Hills walk with dog. 175ft gain.
Thursday, 23.10.19
Friday, 23.10.20
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain
Saturday, 23.10.21
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain
LATE AFTERNOON
Anaerobic
SQ: 2 @ 45/95/135/155/175/185/195/195
Felt good. Will try for the target weight next time perhaps.
---------------Week 3: Cycle VI---------------
Sunday, 23.10.22
NOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/90/90/90
Monday, 23.10.23
NOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/245/265
EARLY EVENING
Aerobic
1.8 mi Five Hills walk with dog. 180ft gain.
Tuesday, 23.10.24
AFTERNOON
Anaerobic
RW: 3 @ 135/165/165/165
BP: 3 @ 135//165165/165
Skipped some ramps as these are my two easiest lifts.
Wednesday, 23.10.25
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
AFTERNOON
Anaerobic
SQ: 2 @ 45/135/185; 1 @ 205; 2 @ 205/205
Felt OK. I think it helps to cut down on ramp sets, which I can do now safely I think because I'm lifting almost every day, so everything's already kind of primed, although the movements vary. Few ramps, few lifts, makes the whole thing easier to get in quickly, and thus more consistently.
Thursday, 23.10.26
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Friday, 23.10.27
LATE AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/90/90/90
Aerobic
1.6 mi Four Hills walk with dog. 180ft gain. 34F
Saturday, 23.10.28
LATE AFTERNOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/265/265/265
---------------Week 4: Cycle VI---------------
Sunday, 23.10.29
LATE AFTERNOON
Aerobic
1.6 mi Four Hills walk with dog. 180ft gain. 35F WC 27F
Monday, 23.10.30
AFTERNOON
Aerobic
1.6 mi Four Hills walk with dog. 180ft gain. 36F WC 28F
Tuesday, 23.10.31
LATE AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/90/90/90
Wednesday, 23.11.01
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
First day with shoes. The sidewalks had a nice matting of snow, ice, and leaves.
AFTERNOON
Anaerobic
SQ: 2 @ 45/135/155/185; 2 @ 205/205/205
Glycolytic: Pull
Concept II Rower: 5 mins, 2:40 min per 500 meters.
Thursday, 23.11.02
Friday, 23.11.03
LATE MORNING
Anaerobic
BP: 3 @ 135/165165/165
RDL: 3 @ 135
DL: 2 @ 225/265/265/265
Saturday, 23.11.04
EARLY AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 47F
---------------Week 5: Cycle VI---------------
Sunday, 23.11.05
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 47F
Monday, 23.11.06
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Tuesday, 23.11.07
NOON
Aerobic
195 mi Six Hills walk with dog. 185ft gain.
They are paving the last big hill I usually finish with, so had to detour a bit.
Wednesday, 23.11.08
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 46F, 40WC
EARLY AFTERNOON
Anaerobic
SQ: 2 @ 45/135/185/205/205/205
OP: 3 @ 45/65/90/90/90
Thursday, 23.11.09
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 44F, 39WC
Friday, 23.11.10
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 36F, 30WC
NOON
Anaerobic
PD: 3 @ 120/140/160/160/160
BP: 3 @ 45/135/155/165/165/165
Glycolytic
Concept II Rower: 5 mins, 2:45 min per 500 meters.
Saturday, 23.11.11
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 39F, 35WC
---------------Week 6: Cycle VI---------------
Sunday, 23.11.12
NOON
Anaerobic
RDL: 3 @ 135
DL: 2 @ 225/265/265/265
RW: 3 @ 135/135/135
AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 52F, 47WC
Monday, 23.11.13
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 42F, 40WC
Tuesday, 23.11.14
EARLY MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 44F 37WC
NOON
Anaerobic
SQ: 3 @ 95/135/185/205/205/205
OP: 3 @ 45/65/90/90/90
LATE AFTERNOON
Glycolytic
Concept II Rower: 5 min @ 2m 25s per 500 meters.
Wednesday, 23.11.15
EARLY MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 38F
Thursday, 23.11.16
EARLY MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 54F 48WC
AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
BP: 3 @ 45/135/165/165/165
Friday, 23.11.17
EARLY MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 29F
LATE AFTERNOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/265/265/265
Felt pretty solid.
Saturday, 23.11.18
MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 40F
---------------Week 7: Cycle VI---------------
Sunday, 23.11.19
MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 38F
NOON
Anaerobic
SQ: 3 @ 95/135/185/205/205/205
OP: 3 @ 45/65/90/90/90
Monday, 23.11.20
EARLY MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 38F 32WC
NOON
Anaerobic
PD: 3 @ 120/140/160/160/160
BP: 3 @ 45/135/155/165/165/165
Tuesday, 23.11.21
AFTERNOON
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 37F 27WC
Wednesday, 23.11.22
AFTERNOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/265/265/265
RW: 3 @ 135/165/165/165
Glycolytic
Concept II Rower: 5 mins, 2:45 min per 500 meters.
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 44F 40WC
Thursday, 23.11.23
NOON
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 27F 23WC
AFTERNOON
Anaerobic
SQ: 3 @ 45/95/135/185/205
My son's friends were over so I spent time explaining barbell training to them, then ran out of time to finish the session before heading out for Thankstaking.
Friday, 23.11.24
Saturday, 23.11.25
MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 22F no wind.
NOON
Anaerobic
BP: 3 @ 45/95/135/165/165/165
RDL: 2 @ 135/225
DL: 2 @ 265/265/265
---------------Week 8: Cycle VI---------------
Sunday, 23.11.26
Monday, 23.11.27
NOON
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 16F, 3WC -- the shoes came on.
Tuesday, 23.11.28
Wednesday, 23.11.29
NOON
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 38F
Thursday, 23.11.30
EARLY MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 27F no wind, but the frost in some parts almost did me in.
NOON
Anaerobic
SQ: 3 @ 95/135/185/205/205
Wow, it's been a week since I squatted.
Glycolytic
Concept II Rower: 5 mins, 2:45 min per 500 meters.
Friday, 23.12.01
Saturday, 23.12.02
I think I may have also come up with a somewhat more feasible program for lifting. It sacrifices some volume for an easier-to-maintain routine, with built-in recovery for missed days.
M: Squats
Tu: Pulldown, Overhead Press
W: Deadlift
Th: Bench Press, Pendlay Row
F: Squats
Sa: Pulldown, Overhead Press
Goals for this Cycle. I’ll try to implement this program with good consistency, as I sort of did at the end of last cycle, while trying to get in the early walk for however long the temps permit it. If I miss the early walk, then I’ll try to get it in before the late morning lifting. The lifting will also have the option of being done late afternoon, although I’ve learned that’s a bad slot for interruptions.
After it gets cold and dark early morning, I’ll probably switch to getting in the walks before or after the lifting and conditioning session late morning, or late afternoon before the sunsets.
So
early morning walk and late morning everything else, or
late morning everything, or
late morning walk and late afternoon everything else.
So I'd be hitting the Squats, Pulldowns, and Overhead Press twice a week, and the Deadlift, Bench Press, and Row once a week. A lot of trainers recommend only doing Deadlifts once a week anyway, and the bench and row are my easiest lifts, so once a week should be OK as long as I can progress the three more important lifts. And it seems like lifting any one lift less per week might be offset by the overall stimulus of lifting one or two exercises everyday. And if I miss a day, it isn’t that much extra time or effort to double up with the day’s programmed lifts, and the lifts still stay spaced out in terms of targeted vectors and direction, i.e., the upper body pushes or pulls won’t be on the same day unless I really miss a lot, after which, it probably makes most sense just to resume with the first missed day. So, for example, if I miss Deadlifts on Wednesday, I’ll just do them on Thursday with the Bench Press and Pendlay Row. The next day is Squats, so no real interference and with sufficient recovery before I hit the upper body verticals the next day. And I still have Sunday for catch up too.
Also, I think I’m giving up on the sled idea, and will just do five minutes of rowing after each lifting session. The sled hasn’t sold at my asking price, so I’ll try to use it one or more times before lowering the price. Much lower, and it makes more sense just to keep it. And now I’ve got to start looking ahead a few years to when my son might want to use stuff I no longer use or don’t use very often.
Finally, I’ll try to do more mobility during or after the walk or lifting/conditioning sessions.
---------------Week 1: Cycle VI---------------
Sunday, 23.10.08
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/225/225
Monday, 23.10.09
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain
LATE AFTERNOON
Anaerobic
SQ: 3 @ 45/95/135/155/175/185; 1 @ 195/195/195
Glycolytic: Pull
Concept II Rower: 5 mins, 2:30 min per 500 meters.
Tuesday, 23.10.10
NOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85; 2 @ 95/95/95
Wednesday, 23.10.11
NOON
Aerobic
1.7 mi Four Hills walk with dog. 170ft gain
AFTERNOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/245/265/265/265
Opps, I was only supposed to go up to 255, but it felt pretty solid. Sometimes I wonder about my Iron Ratios, so far they've kept me pretty balanced I think, and injury-free, but perhaps I'm holding a few lifts back.
LATE AFTERNOON
Glycolytic: Pull
Concept II Rower: 5 mins, 2:30 min per 500 meters.
Thursday, 23.10.12
LATE MORNING
Anaerobic
RW: 3 @ 135/145/155/165
BP: 3 @ 45/95/115/135/155/165
Well, after a surprisingly easy Deadlift yesterday, I decided to lighten the OP a bit, and increase the percentage of the DL, RW, & BP a little. The DL and RW strengthen the back, so that should be fine and may help the Squat a bit. I've also been doing the Bench Press light for a long time, waiting for the Overhead Press to catch up. The Bench Press used to my main lift in my younger days, so with cumulative development, it seems like it will always be at an advantage over the other lifts. Maybe doing the BP heavier will strengthen the parts of the should and triceps that affect the OP.
Anyway, the new Iron ratio tweak is
Squat = 1
Deadlift = 1.25
Bench Press, Row, Pulldown = 0.8
Overhead Press = 0.45
The old Ratio was
Squat = 1
Deadlift = 1.2
Bench Press, Row, Pulldown = 0.75
Overhead Press = 0.5
Friday, 23.10.13
Saturday, 23.10.14
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain
---------------Week 2: Cycle VI---------------
Sunday, 23.10.15
AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain
LATE AFTERNOON
Anaerobic
SQ: 2 @ 45/95/135/155/175/185/185/185
Monday, 23.10.16
NOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85/90/90/90
Aerobic
2 mi Six Hills walk with dog. 215ft gain
OK, so with the new, slightly tweaked lifting ratios, I get this:
Currently I'm in Block 2. Everything is at their 3RM except for the Squat. Once that's solid, I'll progress to Block 3.
Tuesday, 23.10.17
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain
Wednesday, 23.10.18
NOON
Anaerobic
BP: 3 @ 45/95/115/135/155/165/165
RDL: 3 @ 135/185
DL: 2 @ 225/245/265/265/265
EARLY EVENING
Aerobic
1.6 mi Four Hills walk with dog. 175ft gain.
Thursday, 23.10.19
Friday, 23.10.20
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain
Saturday, 23.10.21
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain
LATE AFTERNOON
Anaerobic
SQ: 2 @ 45/95/135/155/175/185/195/195
Felt good. Will try for the target weight next time perhaps.
---------------Week 3: Cycle VI---------------
Sunday, 23.10.22
NOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/90/90/90
Monday, 23.10.23
NOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/245/265
EARLY EVENING
Aerobic
1.8 mi Five Hills walk with dog. 180ft gain.
Tuesday, 23.10.24
AFTERNOON
Anaerobic
RW: 3 @ 135/165/165/165
BP: 3 @ 135//165165/165
Skipped some ramps as these are my two easiest lifts.
Wednesday, 23.10.25
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
AFTERNOON
Anaerobic
SQ: 2 @ 45/135/185; 1 @ 205; 2 @ 205/205
Felt OK. I think it helps to cut down on ramp sets, which I can do now safely I think because I'm lifting almost every day, so everything's already kind of primed, although the movements vary. Few ramps, few lifts, makes the whole thing easier to get in quickly, and thus more consistently.
Thursday, 23.10.26
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Friday, 23.10.27
LATE AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/90/90/90
Aerobic
1.6 mi Four Hills walk with dog. 180ft gain. 34F
Saturday, 23.10.28
LATE AFTERNOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/265/265/265
---------------Week 4: Cycle VI---------------
Sunday, 23.10.29
LATE AFTERNOON
Aerobic
1.6 mi Four Hills walk with dog. 180ft gain. 35F WC 27F
Monday, 23.10.30
AFTERNOON
Aerobic
1.6 mi Four Hills walk with dog. 180ft gain. 36F WC 28F
Tuesday, 23.10.31
LATE AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/90/90/90
Wednesday, 23.11.01
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
First day with shoes. The sidewalks had a nice matting of snow, ice, and leaves.
AFTERNOON
Anaerobic
SQ: 2 @ 45/135/155/185; 2 @ 205/205/205
Glycolytic: Pull
Concept II Rower: 5 mins, 2:40 min per 500 meters.
Thursday, 23.11.02
Friday, 23.11.03
LATE MORNING
Anaerobic
BP: 3 @ 135/165165/165
RDL: 3 @ 135
DL: 2 @ 225/265/265/265
Saturday, 23.11.04
EARLY AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 47F
---------------Week 5: Cycle VI---------------
Sunday, 23.11.05
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 47F
Monday, 23.11.06
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Tuesday, 23.11.07
NOON
Aerobic
195 mi Six Hills walk with dog. 185ft gain.
They are paving the last big hill I usually finish with, so had to detour a bit.
Wednesday, 23.11.08
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 46F, 40WC
EARLY AFTERNOON
Anaerobic
SQ: 2 @ 45/135/185/205/205/205
OP: 3 @ 45/65/90/90/90
Thursday, 23.11.09
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 44F, 39WC
Friday, 23.11.10
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 36F, 30WC
NOON
Anaerobic
PD: 3 @ 120/140/160/160/160
BP: 3 @ 45/135/155/165/165/165
Glycolytic
Concept II Rower: 5 mins, 2:45 min per 500 meters.
Saturday, 23.11.11
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 39F, 35WC
---------------Week 6: Cycle VI---------------
Sunday, 23.11.12
NOON
Anaerobic
RDL: 3 @ 135
DL: 2 @ 225/265/265/265
RW: 3 @ 135/135/135
AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 52F, 47WC
Monday, 23.11.13
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 42F, 40WC
Tuesday, 23.11.14
EARLY MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 44F 37WC
NOON
Anaerobic
SQ: 3 @ 95/135/185/205/205/205
OP: 3 @ 45/65/90/90/90
LATE AFTERNOON
Glycolytic
Concept II Rower: 5 min @ 2m 25s per 500 meters.
Wednesday, 23.11.15
EARLY MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 38F
Thursday, 23.11.16
EARLY MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 54F 48WC
AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
BP: 3 @ 45/135/165/165/165
Friday, 23.11.17
EARLY MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 29F
LATE AFTERNOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/265/265/265
Felt pretty solid.
Saturday, 23.11.18
MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 40F
---------------Week 7: Cycle VI---------------
Sunday, 23.11.19
MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 38F
NOON
Anaerobic
SQ: 3 @ 95/135/185/205/205/205
OP: 3 @ 45/65/90/90/90
Monday, 23.11.20
EARLY MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 38F 32WC
NOON
Anaerobic
PD: 3 @ 120/140/160/160/160
BP: 3 @ 45/135/155/165/165/165
Tuesday, 23.11.21
AFTERNOON
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 37F 27WC
Wednesday, 23.11.22
AFTERNOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/265/265/265
RW: 3 @ 135/165/165/165
Glycolytic
Concept II Rower: 5 mins, 2:45 min per 500 meters.
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 44F 40WC
Thursday, 23.11.23
NOON
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 27F 23WC
AFTERNOON
Anaerobic
SQ: 3 @ 45/95/135/185/205
My son's friends were over so I spent time explaining barbell training to them, then ran out of time to finish the session before heading out for Thankstaking.
Friday, 23.11.24
Saturday, 23.11.25
MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 22F no wind.
NOON
Anaerobic
BP: 3 @ 45/95/135/165/165/165
RDL: 2 @ 135/225
DL: 2 @ 265/265/265
---------------Week 8: Cycle VI---------------
Sunday, 23.11.26
Monday, 23.11.27
NOON
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 16F, 3WC -- the shoes came on.
Tuesday, 23.11.28
Wednesday, 23.11.29
NOON
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 38F
Thursday, 23.11.30
EARLY MORNING
Aerobic
2 mi Six Hills walk with pooch. 215ft gain. 27F no wind, but the frost in some parts almost did me in.
NOON
Anaerobic
SQ: 3 @ 95/135/185/205/205
Wow, it's been a week since I squatted.
Glycolytic
Concept II Rower: 5 mins, 2:45 min per 500 meters.
Friday, 23.12.01
Saturday, 23.12.02
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