December 4, 2024

Daily score: 8

Workout: 

45 mins zone 2 bike

Felt good to just spin and breathe.  Calf is back in the game!   

December 1, 2024

Daily score: 8

Workout:

#6
A. Rear foot elevated split squat; 8-10x3/side; rest 1 min bw sides
* heavier than last week

25’s x9

25’s x8

25’s x8

B1. Heels elevated sissy squats @3030; 8 reps x3; rest 1 min

Done with rail assistance

B2. Front foot elevated split squat; 10 reps x3/side; rest 1 min

Done with 25’s

+
EMOM 24 min:
1- 10 sec row sprint
2- 20 sec adducrtor side plank/side
3- 10 sec bike sprint
4- 20 sec hollow rock/20 sec arch rock

Done

+
self directed stretching 20-30 min

Done, adductors, quads, hip flexors

Calf is nearly 100%.  I don’t think I’d go playing tennis or jumping quite yet.  Legs felt solid during this workout.  Definitely sore the next day.  Ready for more!  Thanks!

November 30, 2024

Daily score: 8

Workout:

#5
Gymnastic bodies handstand

5/3/2/1/2.5

+
A. Strict press; build to a 3rm and then drop to 90% and perform 3 sets of 3

3rm = 90

80x3x3

B1. Bench press; 10-12x3; rest 1 min

80x10

80x11

80x11

B2. Bent over barbell rows; 10-12x3; rest 1 min
* heavier than last week

85x10x3

C1. Elbow on knee external rotations; 10-12x3; rest 1 min

12x12

15x9

12x12

C2. Passive hang weight shifts; 40 sec continuous x3; rest 1 min

Done

+
3 sets:
12 burpees
12 cal ski erg
12 burpees
rest 3 min bw sets

2:18

2:16

2:12

Calf is nearly 100% now.  Will do my last workout today.  I was able to go a bit faster on the burpees.  Thanks!

November 28, 2024

Daily score: 6 (calf almost normal)

Workout:

#4
A1. Anterior tib raises; 65 reps x3; rest 1 min

Done

A2. Calf raises @2020; 18 reps x3; rest 1 min

Done

B1. Split squat calf raises; 18 reps x3/side; rest 1 min

Done

B2. Reverse sled drag; 2 min continuous x3; rest 1 min

Done, sled plus 90# (outside)

C1. Barbell hip thrusts; 12 reps x3; rest 1 min

135x12

145x12

C2. Lateral DB step ups; 12 reps x3/side; rest 1 min

Done carefully with body weight only

+
Every 2 min x5 sets:
12 toes to bar
amrap cals c2 bike in remaining time up to 1:45

11/5/2/3/2 cals

This was thanksgiving day which explains how I got behind blogging it.  I recall everything feeling good just seemed to fatigue faster on the ttb.  The calf held up very well!  Thanks!

November 25, 2024

Daily score: 7 (calf a bit better)

Workout:

#3
A. Rear foot elevated split squat; 8-10x3/side; rest 1 min bw sides

20’s x10/side x3

B1. Heels elevated sissy squats @3030; 6 reps x3; rest 1 min

Done with hands on rails

B2. Front foot elevated split squat; 8 reps x3/side; rest 1 min

Done with 20’s

+
EMOM 20 min:
1- 10 sec row sprint
2- 20 sec adducrtor side plank/side
3- 10 sec bike sprint
4- 20 sec hollow rock/20 sec arch rock

Done

+
self directed stretching 20-30 min

Done (mostly legs)

I was super careful for 24 hours around the farm and managed not to pull the calf again and it is feeling much better today.  Handled this workout without any problem.  I thought I might be pretty sore the next day but I think all the stretching helped.  Thanks!

November 24, 2024

Daily score:  6 (calf still off)

Workout:

#1
A1. Anterior tib raises; 50 reps x3; rest 1 min

Done

A2. Calf raises @2020; 15 reps x3; rest 1 min

Done

B1. Split squat calf raises; 15 reps x3/side; rest 1 min

Done

B2. Reverse sled drag; 2 min continuous x3; rest 1 min

Sled +75

Sled +90

Sled +100

C1. Barbell hip thrusts; 10 reps x3; rest 1 min

125/135/145

C2. Lateral DB step ups; 10 reps x3/side; rest 1 min

Skipped 

+
Every 2 min x5 sets:
10 toes to bar
amrap cals c2 bike in remaining time up to 1:45

17 cals

13 cals

10 cals

10 cals

10 cals

I think I partially tore my calf muscle.  I tweak it randomly doing chores, tripping even a little or going down the stairs.    This workout actually felt great.  The only thing that pulled was my first attempt at a lateral step up with the bad leg on the ground, the pushing off was too much.  Everything else was great.  Thanks!

November 23, 2024

Daily score: 6 (calf still bad)

Workout:

#2
Gymnastic bodies handstand

1/2/2.5/3/3

+
A. Strict press; build to a 5rm and then drop to 90% and perform 3 sets of 5

85

75x5x3

B1. Bench press; 10-12x3; rest 1 min

75x12

80x10x2

B2. Bent over barbell rows; 10-12x3; rest 1 min

75x12

80x12

85x10

C1. Elbow on knee external rotations; 10-12x2; rest 1 min

10x12

12x13

C2. Passive hang weight shifts; 40 sec continuous x2; rest 1 min

Done

+
3 sets:
10 burpees
10 cal ski erg
10 burpees
rest 3 min bw sets

2:17

2:03

2:04

I started with this workout because I felt like my calf needed another day off.  Chest a bit sore the next day.  Loved getting to move some weights.  Everything felt great.  I was really careful with the burpees and calf did great.  Thanks!