8/5/22 - Local Bike Ride
Rode 10 miles in about 40 minutes on a beautiful summer Friday morning. Just rode the local Limerick trail and did a bunch of loops through some neighborhoods. This was super fun and relaxing.
8/4/22 - KB Presses, Double KB Front Squats, and Mace Swings
Really good out front training session on a warm summer morning.
One-Arm KB Presses - worked up to 32 kg x 5 x 2 superset with
Double KB Front Squats - 32s x 8 x 3 (also did three sets between mace swings)
Adex Mace Swings - sets of 5/5 360s with 20-lbs, 25, 30, 35, and four sets at 40-lbs - These felt great.
Awesome session especially considering how shitty I felt last night.
8/2/22 - KB Presses, Swings, and Lat Pulldowns
Trained out front on a beautiful morning. My right hip felt a little better today so that’s good.
One-Arm KB Press - worked up to 32 kg x 4 x 2 superset with
Two-Handed Swings - 32 kg x 4 x 15
Two-Handed Swings - 32 kg x 4 x 15 - one set every 90 seconds
Lat Pulldowns - 90 lbs x a bunch of sets of 12
Iron Neck
Triceps Pushdowns - light band x 4 x 25
Great session overall. The weather was perfect.
7/31/22 - KB Presses, Chins, and Maces
Trained out front on a perfect summer morning.
One-Arm KB Presses - worked up to 32 kg x 3 x 2 superset with
Chins - BW x 7 x 5 - did chins between a few sets of one-arm rack carries with the 32 as well
Swing-Squats with 16 kg Wolf Brigade Mace - 10 x 10 (EMOM) - Really pumped with how strong this felt. I feel like I’m finally worth of swinging this mace now.
Iron Neck
7/29/22 - KB Presses, Sandbag Squats, and Rows
Trained out front of the house on a beautiful summer Friday.
One-Arm KB Presses - worked up to 32 kg x 14 x 1 superset with
Back Squats with 120-lb sandbag x 5 reps for the first seven sets; One-Arm KB Rows with 32 kg x 8 reps for next six sets - This was all stupid as the uneven loading aggravated my right side.
Happy to get this work in despite my right hip killing me.
7/28/22 - Steady State Cardio
Good session of steady state cardio on the hotel elliptical. Did 6 miles in ~36 minutes very early in the morning. I’m glad I got up and moved.
7/27/22 - KB Presses, Goblet Squats, and Mace 10-2s
Great hotel session this morning.
One-Arm KB Presses - used hotel dumbbells to work up to 32 kg x 12 x 1 superset with
Goblet Squats - 32 kg x 12 x 6
25-lb Adex mace 10-2s x 20 reps EMOM x 5 minutes (went the full final minute for 35 reps)
This was fun and sweaty.
7/25/22 - KB Presses, Chins, and KB Swings
Trained ass early on a warm and humid morning. I was hitting the road for work so I’m grateful to get a workout in.
One-Arm KB Presses - 32 kg x 10 x 1 superset with
Chins - BW x 10 x 3
One-Handed Swings - 24 kg x 10 reps every 30 seconds for 10 sets (100 reps in 5 minutes)
Really fun session. This will improve my mindset for the day.
7/24/22 - Easy Bike Ride
Rode ~13.5 miles on the Schuylkill River Trail with Cali. This took about an hour and was a nice easy ride.
7/23/22 - KB Presses, KB Swings, and Sandbag Fun
Out front training on a beautiful morning.
One-Arm KB Presses - worked up to 32 kg x 8 x 1 superset with
Two-Handed Swings - 40 kg x 4,8,2,6,8,6,4,8 (46 total according to a dice roll)
Sandbag Shoulders - 150-lbs x 1/1 EMOM x 10 minutes
Great session. Very easy to sweat today.
7/21/22 - KB Press, DBL KB FS, and Mace Swings
Trained out front of the house on a warm and humid summer morning.
One-Arm KB Press - worked up to 32 kg x 6 x 1 superset with
DBL KB FS - 28s x 6 x 4
Quad Mace 360s - 12 swings every :45 for 10 sets
Iron Neck
This was a great session. Everything felt good and strong minus my right wrist being sore. Great way to start the day.
7/20/22 - Early Morning Bike Ride
I hit the Schuylkill River Trail about 0515 for an early morning bike ride. Rode to Phoenixville and back (15 miles) in under an hour. This was a lot of fun and it couldn’t have been a more beautiful morning.
7/19/22 - Trap Bar Deads and KB Presses
Got some early morning training in on a beautiful Tuesday morning.
High Handle Trap Bar Deadlift - sets of 6 - 135, 185, 225, 275, 315, 335
One-Arm KB Presses - 32 kg x 4 x 1 superset with
Weighted Neutral Grip Chins - 20 lbs x 1, 25 x 3 x 2
This session left me feeling awesome.
7/17/22 - KB Presses and Other Fun
Trained out front in some great humidity and sunshine.
One-Arm KB Press with 24 kg - rolled the dice and did that number of reps each set - 2,3,6,2,2,2,3,4,6,1,1,2,5,6,1,4,3 (53 total reps)
Iron Neck
Blast Strap Rows - BW x 5,7,7,7
Double KB Gorilla Rows - 18s x 3 x 30
Great session. Everything felt good.
7/16/22 - 30 Miles in the Sunshine
Rode 30 miles on an absolutely perfect summer day. It was sunny and warm and easy to move and sweat. I’m so grateful my toe and wrist held up and let me get this in. Went on the SRT from Parkerford south 13 miles, back, and then north towards Pottstown and back and extra two miles each way. A perfect summer ride.
7/15/22 - KB Swings, Maces, and Goblet Squats
Trained out front of the house on a perfect summer morning. My right wrist and glute felt like shit during this, but at least I could do some work.
Rounds of 2 format with 50 second intervals - 10 rounds of:
Two-Handed Swings with 32 kg - 10 reps on first five rounds, 15 reps on last five rounds (125 total)
15 10-2s with 27.5-lbs Adex mace
Goblet Squats - 32 kg x 3 x 10
Iron Neck
I hate missing jiu-jitsu.
7/14/22 - Double KB Clean and Press and a few Chins
I managed to get a little training in this morning despite a few nagging injuries. I tried to warm up with some kettlebell goblet squats and my right hip felt God-awful. I think I’ve probably been walking weird because of my left big toe so maybe I just aggravated it.
Double KB Clean and Press - 24s x 10 x 5 in a 20 minute running clock
Chins - neutral grip - BW x 4 x 5
Definitely not the best workout ever, but at least I was able to move an lift something.
7/9/22 - Jiu-Jitsu Day 135/Grappling Industries Tournament
Well, this tournament was very disappointing. Or, maybe a total disaster would be a better descriptor. In retrospect, I had no business even showing up after the last month of erratic training and being in the hospital with this ongoing stomach virus. I’m pretty stubborn though and adamant about showing up when I say I’m going to, so I pressed on. I weighed in at 212 lbs. This would put me in the 215 lbs weight class, but since there was nobody signed up, I ended up in the 230 lbs weight class.
Gi:
Lost on points 5-4 and jammed my left big toe that had me limping the rest of the day
Got submitted
No-Gi:
Lost on points 2-0
Got submitted (literally had about two minutes to rest between this match and my first match)
Got submitted
0-5. Fuck. I’m going to be limping around and out of the gym for a bit while this toe heals up. Just not the smartest thing I’ve ever done.
7/8/22 - Jiu-Jitsu Day 134
Small class of six today working on wrestling techniques and taking the back with your opponent in turtle. I’m excited for tomorrow. Onward and upward.
7/6/22 - Jiu-Jitsu Day 133
Small class of eight this morning. Worked on wrestling techniques and had some good rolls. I have a sore muscle in my right leg but nothing major. Onward and upward.