12/6/21 - Steady State Assault Bike

Rode 14.5 miles in 40 minutes on the Assault bike this morning. Tim Pool on Joe Rogan’s podcast made the time fly by. I still love morning cardio.

12/5/21 - Deadlifts and Such

Sunday morning training with a headache. Shouldn’t have drank so much last night.

• Deadlifts - Worked up to 315 x 2 x 3, 335 x 3

• Walking Lunges with 14 kg KBs - 4 x 10

• Adex mace work with 22.5 lbs (360s and 10-2s)

• Iron Neck work

• Double KB Bent Over Rows - 18s x 4 x 15

Really great session. Everything felt good and solid.

12/4/21 - Swings and Maces

Just wanted to move this morning and this hit the spot.

• One-Handed Swings with 32 kg - 5 rounds of:

  • 3+3

  • 7+7

  • 5+5

  • Rest 3 minutes

• 100 360s nonstop with 20 lb Adex mace

Great way to start the day.

12/3/21 - KB Presses, Mace, and Moving

This was a super fun workout outside in the dark morning.

• One-Arm KB Press - 24 x 3 x (2, 3, 5)

• Mace Work - Lots of everything with 20, 25, and 30 lbs Adex mace. I love this thing.

• KB Rope Curls - 20 kg x 4 x 10

• Iron Neck - Taking it slow

This workout energized me and left me feeling great. So grateful for my body.

12/2/21 - Steady State Air Bike

12.5 miles in 35 minutes on the Assault Bike this morning. Woke up with a sinus headache and a huge sneeze, but my cardio still felt good.

12/1/21 - Squats, Power Cleans, and Other Fun

Got some early morning training in.

• Squats - 225 x 3 x 5

• Power Cleans - 65 kg x 3 x 3

• Neck Harness - 10 lbs x 4 x 25

• DB Shrugs - 50s x 3 x 20

I felt great during this workout and didn’t have any pain from the rib or otherwise. Good times.

11/30/21 - Mace and KB Complex

Got outside for some training with my new Adex mace today.

• 20 minute running clock

  • Odd minutes - 15 360s with 22.5 lbs mace

  • Even minutes - 24 kg KB complex - 1 CL, 1 SW, 1 SN, 2 CL, 2 SW, 2 SN, 3 CL, 3 SW, 3 SN nonstop - did left arm one minute and right arm the next

This was a good workout that got me moving and breathing. I couldn’t be happier with the mace. It’s exactly what I wanted. I was happy I could do one-arm kettlebell work without any rib pain. It’s showing improvement.

11/29/21 - Steady State Assault Bike

10.7 miles in 30 minutes on the Air Bike this morning. Felt good and strong and my cardio hasn’t been affected by COVID so I’m grateful for that.

11/28/21 - Block Pulls, DB Bench, and Other Fun

Grateful to get some training in today. I really felt good once I got going.

• Block Deadlifts (7 mats) - Sets of 5 - 135, 185, 225, 275, 295 - Light-headed in between sets but I pushed on.

• DB Bench - Worked up to 70s x 3 x 6

• Chins of various grips x 4 sets

• 10 kg mace swings

• Sled face pulls with 70 lbs

It felt so good to lift some weight and feel a little bit normal.

11/25/21 - Happy Thanksgiving from Green Lane Park

Arvid and I went six miles at Green Lane Park today. It was a gorgeous fall day with sunshine coming through the trees. Just a great time all around.

11/24/21 - Green Lane Park Hike

Cali had to work today so Arvid and I went hiking at Green Lane Park. We covered 4.25 miles on the blue trail on an absolutely beautiful fall day. I actually let Arvid off the leash for the first time ever and he did great. He stayed on the trail and always made sure to stay within sight. What a good dog.

11/21/21 - Trap Bar Deads and KB Cleans

Got some basement training in on a fine Sunday morning.

• High Handle Trap Bar Deadlifts - 275 x 3 x 5

• Landmine Rows - 70 x 4 x 12 superset with

• One-Arm KB Cleans - 24 x 5/5, 32 x 5/5, 36 x 5/5, 40 x 2 x 5/5

This all felt heavier than it should and I kept getting light-headed. I believe I’m coming down with the same sickness Cali brought back from Arizona, so I may be shutting it down for a bit. Oh well. More time for the rib to heal up.

11/19/21 - KB Swings and Maces

Just wanted to move a bit this morning. This workout was perfect.

• Rounds of 2 format with :45 second intervals - 10 rounds of:

  • 10 360s with 10 kg mace

  • 10 two-handed swings with 36 kg

This all felt great and I felt really energized afterwards. Good times.

11/18/21 - Bruh…

Did some arm work this morning. Close grip benches, rolling dumbbell triceps extensions, barbell and dumbbell curls. This was fun and at least made me feel like I did something.

11/17/21 - Box Squats and Rounds of 3 Fun

Early morning basement training on this fine Wednesday.

• SSB Box (14”) Squats (no shoes, no belt) - 220 x 3 x 3

• Rounds of 3 with :45/:45/1:00 intervals - 10 rounds of:

  • Two-Handed Swings - 32 kg x 12

  • Pushups - BW x 10

  • One-Arm KB Rows - 24 kg x 10/10

This was a good workout. My rib was letting me know it’s still there by the end of it, but I’m overall ecstatic with how everything felt.

11/15/21 - Air Bike HIIT

Going to Limerick for inspection this week so I wanted to get some morning cardio in.

• 5 minute warmup

• 11 intervals of :10/:50 work/rest

• Cooldown for the rest of the half hour total

I could sprint hard with no rib pain. Awesome.

11/14/21 - Moving a Bit

This was my first workout in what felt like forever. Even riding the Air Bike last week hurt my ribs so I eased into this. Everything felt pretty darn good though.

• Goblet Squats - sets of 6 from 16 - 48 kg

• Chins - sets of 3 with various grips for a bunch of sets

• Mace Swings - worked up to the Quad Mace - lots of 360s and a few 10-2s

• Farmer Carries - 20 kg KBs x 4 laps around the block

Didn’t really keep track of too many sets and reps here. So grateful to be able to get out and pick up some weights. The chins were especially awesome. My lat and rib have prevented me from doing those since August.

11/7/21 - Steady State Assault Bike Ride

Rode the Assault bike for an easy 30 minutes this morning. Ribs felt fine, but I know the past week of total rest was good for them. I’m so antsy to train again but I know it may be a few weeks yet.

10/31/21 - 500 KB Swings, Presses, Goblet Squats, and Maces

Ribs felt okay today so I decided to do 500 swings again. This turned out to be a tough workout.

• Two-Handed Swings with 24 kg - 50 rounds with :50 intervals. I mixed in 16 kg presses (35/arm total), 24 kg goblet squats (20 total), and Shoulderok (+10 lbs) mace swings. This was all done in 41:40.

  I overdid it here. My ribs were killing me after this session so I’m going to shut it down for a week or two and try let myself actually heal. We’ll see how it goes.

10/30/21 - 500 KB Swings

I just felt like doing a whole bunch of swings today.

• Two-Handed Swings with 24 kg - 10 rounds with 1:00 intervals:

  • Swing 10

  • Swing 15

  • Swing 25

  • Rest 2:30

This was 500 total swings. The only thing that bothered me at all was the grip on my right hand. For some reason it fatigues much faster than my left. This might be Day 1 of the 10,000 Swing Challenge, but we’ll see how my ribs feel tomorrow.