03-08-22 08:39 AM - Post#917730    

Saturday March 5/22
Hockey for 1 hour.

Wore my HR monitor. HR average: 134 bpm, Max: 168 bpm. 885 cals burned.

I was surprised my max HR wasn't higher considering the intensity. Recovery was really good between shifts. HR would drop to approx 110 between shifts within a minute.



Monday March 7/2022
5 rounds:
15 kettlebell swings, 24kg
5 ring pushups
5 single arm kettlebell rack squats, 32kg
5 pullups
Farmers walk 40 yards, 2x24kg

Derksenchr('039')s Training Log
03-08-22 08:47 AM - Post#917732    

Nice circuit, Jordan. Are you timing your rest periods?

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 03-08-22 09:07 AM. Reason for edit: No reason given.

03-09-22 06:17 PM - Post#917796    

Hey thanks! It’s just the simple DMPM with a few variations. Definitely not my brain child.

I’m not timing rest periods. I am using my HR monitor to keep track of recovery though, I try to keep it below 145 so when it gets there I rest until I drop to 120ish.

I woke up sick today unfortunately. Got the aches real bad. Took the day off work. I wonder if I overdid it last week with training. At this point it’s recovery mode, maybe I’ll get another circuit in Friday.

03-23-22 06:36 PM - Post#918267    

What happened in March?

Aut viam inveniam aut faciam.

04-25-22 09:14 AM - Post#919176    

• pink.pixie Said:

Well I got sick for a week and that knocked me back a bit. Then home reno's dialed up and I haven't exercised since.

Made a post on the main forum about the knee and ankle issues I was having. Decided not doing anything was silly. A forum member reached out privately and suggested a program called simplefit. I really like the look of it.

Instead of jumping into a program for now I'm going to try to GTG some body weight exercises throughout my day just to move and experience that full range of motion. Some days I'll do more, some less, but the hope is to do it everyday at least a bit. Hopefully with the added movement some mobility work will find it's way in there too.

A few days of squats and basic stretching and my knee and ankle feel loads better already. No ankle issues now, and my knee is only tight at end range in full flexion.

Sunday April 24
10 Squats
7 Pushups
4 Pullups

Completed 5 rounds throughout the day.

04-25-22 03:11 PM - Post#919182    

Good to see you're feeling better, Jordan.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

04-26-22 11:59 PM - Post#919205    

Monday April 25
10 squats
7 push-ups
4 pull-ups

5 rounds

Tuesday April 26
10 squats
7 push-ups
4 pull-ups

5 rounds and feelin good.

100 yard farmers walk with 2x24kg kettlebells thrown in for good measure.

04-28-22 08:58 AM - Post#919230    

Hey thanks Al!

Wednesday April 27
10 Squats
7 Pushups
7 Inverted Rows

5 Rounds

Switched up to rows today. I'll be occasionally rotating movements or adding in little extras to keep things fresh and keep imbalances away.

But this log is about to get real dull cause I basically just plan to do the same workout everyday. I keep planning to have a good day and up the rounds but it's only day 4 of this and my body is still getting used to it.

04-28-22 11:10 PM - Post#919239    

Thursday April 28
10 Squats
7 Pushups
7 Inverted Rows

5 Rounds

The rows feelin really good. In a lot of ways I feel like they balance things out a lot more than pull-ups do.

04-29-22 09:27 AM - Post#919246    

• Jordan Derksen Said:

Agreed on rows. I feel (just my own issue) that I *should* do pullups, but I often think rows are/would be just as good or better.

04-29-22 01:13 PM - Post#919253    

• BrianBinVA Said:

Since inverted rows are the perfect antagonist to pushups, I'll put you in for a special Papal dispensation for the pullups. Just this once though!

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

05-01-22 08:45 AM - Post#919281    

Ha ha.

Ya rows hit the whole back with none of the anterior shoulder involvement. Too many pull-ups and my shoulders want to dump forward.

Friday April 29
10 squats
7 push-ups
7 inverted rows

5 rounds

Saturday April 30
10 squats
7 push-ups
4 pull-ups

5 rounds

Felt really good on Saturday. Recovery caught up and this is getting really easy.

05-02-22 10:58 PM - Post#919307    

Sunday rest day

Monday May 2
10 squats
7 push-ups
4 pull-ups

5 rounds

05-04-22 09:12 AM - Post#919329    

Tuesday May 3
10 squats
7 pushups
7 inverted rows

5 rounds

05-04-22 11:56 PM - Post#919344    

Wednesday May 4
10 Kettlebell Swings, 16kg
7 Inverted Rows
4 Ring Dips

5 rounds

Changed things up a bit today with KB swings and dips.

Nice to have some alternatives to keep things fresh.

I was swinging my wife’s 16kg bell. That’s how scared of weights I am. Things are going extremely well. Energy levels are high. Recovery is good. Sleep is as good as it can be with a baby. No soreness. I want to keep this up and not make any major changes. This feels infinitely sustainable.

05-07-22 11:34 PM - Post#919384    

Thursday May 5
10 Squats
7 push-ups

3 rounds

Cut all the branches off a really tall pine tree in the back. Used a long extension ladder and built myself a tree fort so I could get higher. It was a tall tree and it’s time had come. Dragged them all to my back lane. It was a backwards walking drag. Pile a stack, grab the bottom branch and drag it all. That was my rows.

Friday May 6
Took a rest day. Hurting everywhere from Thursday.

Saturday May 7
Did a lot of yard cleanup. Cut down the pine tree and cut it all up so it can dry out for firewood. Lots of loaded carries. Loaded carries might be the most useful exercise in the gym.

Still got my work in today though. Only managed cause it’s easy.

10 squats
7 push-ups
4 pull-ups

5 rounds

Something is going on with the push-ups and pull-ups lately. Especially today. It must be the daily practice along with switching between rows and pull-ups. My back is really engaging during the exercise though. Especially being able to pull my shoulder blades back and down. They aren’t getting overpowered now. It feels really good. The movements are really solid with good control.

I’m loving this daily practice thing. I missed Friday but for the most part no matter how tired I am I can still get this in.

05-10-22 11:14 PM - Post#919437    

2 weeks in now. Gonna bump things up the tiniest smidge. And add 5 rep sets of KB swings.

Monday May 9
Squats 12 reps
Push-ups 8 reps
Pullups 5 reps
KB Swings 5 reps, 24kg

5 rounds

+ Farmers walk finisher with 2x24’s. Just did 3 laps in the basement.


Tuesday May 10
12 Squats
5 Ring Dips
8 Inverted Rows
5 KB Swings, 24kg

5 rounds

+One KB rack walk 24kg. 2 laps around basement each side.

05-13-22 10:29 AM - Post#919476    

Wednesday May 11
12 Squats
8 Pushups
5 Pullups
5 KB Swings, 24kg

5 rounds


Thursday May 12
Took a rest day.

Got my wife doing this with me now. It's been really fun doing it together. Sometimes I won't have done any sets during the day at work and after I get home she'll suddenly stop what she's doing and do a round. That gets me motivated so I quickly do a round. Once you get started and have done a round or two it gets easier to finish before the day is over.

Derksenchr('039')s Training Log
05-16-22 09:17 AM - Post#919507    

Friday May 13
12 Squats
8 Pushups
8 Rows

5 rounds


Saturday May 14
12 Squats
8 Pushups
8 Rows

3 rounds

Did quite a bit of work outside.

Got a chance to weigh myself on Sunday for the first time in a long time. Came in at 180 on the nose. My buddy is an elite competitive power lifter so his scale is calibrated. Lighter than I've been in over a decade. Not sure how I feel about that. The original goal was to drop down to 190 from 205. 180 though... It's tempting to haul the weights out and try to gain back some but I know how that's gonna go. Not well.

On my way up in my early 20's I was very lean on my way past this weight. Things are a bit different around the middle on the way down.



Edited by Jordan Derksen on 05-16-22 09:27 AM. Reason for edit: No reason given.

05-16-22 10:44 AM - Post#919510    

Sadly, most things are different when we aren't in our early 20s anymore! Just keep doing what you can, when you can, where you are, with what you have.

05-17-22 02:11 PM - Post#919534    

Ya I never imagined things would feel so different already in my mid 30’s. But it is what it is and I’m just tryin to do what I can.

Monday May 16
15 Squats
10 Push-ups
5 Pull-ups

5 rounds

Dumped the KB swings. Don’t want to make too many changes at once when this is actually working for me.

Upped the reps this week. I’m now doing full rounds of the original crossfit workout ‘Cindy’. This’ll be where I’ll park for reps now and I’ll look at just adding rounds if I want to do more. But let’s be honest, that probably won’t happen. 75 squats, 50 push-ups, and 25 pull-ups is a good amount of work when done daily.

05-19-22 12:53 PM - Post#919585    

Tuesday May 17
15 Squats
10 Push-ups
5 Pull-ups

5 rounds

Couldn't sleep for most of the night Tuesday night. Wednesday took a day off work and didn't do any exercises. Slept much better.

Gonna really tone things down, this has suddenly snuck up on me.

It's been a good run of this, but I want to transition to an easy strength run now. I'll round out the week with a bit more of this, but keep the sets low, maybe 2-3 at most just to move.

Then next week will be easy strength. Planning on KB one arm presses, deadlifts, and pull-ups. But we'll see, I may do dips instead of KB presses, it's just been a while since I put something overhead. Then rotate swings and loaded carries to round it out.

Planning to make this the easiest of easy strength runs. I want to fail by going too easy.

05-24-22 11:20 PM - Post#919659    

Alrighty, back at it. Had to dig myself out of that recovery hole but finally feeling pretty good again.

Yesterday (Monday) I helped my in laws collect sand bags. They ranged from 50-70 pounds I would guess. We moved a couple hundred, tossing them into trucks and then back out again. There was a lot of flooding in the area a few weeks ago, so it was cleanup time.

It was such a good workout. I figured why not just sell all my weights and I’ll take some sand bags home.

Anyways, getting back at it now. Gonna keep the reps a bit lower and do some easy strength. I probably won’t go all 40 days and shoot for 20 then maybe change things up depending how it’s going.

I think there could be something here. The higher rep body weight stuff did a lot for me and felt really good. Maybe do 2 or 3 week rotations of higher rep body weight work then easy strength? Could be something there.

Tuesday May 24
Weighted Pullup: 2x5 + 20lb
KB One Arm Press: 2x5, 24kg
Goblet Squat: 2x5, 24kg
One Leg DL: 2x5, 24kg

05-28-22 12:09 AM - Post#919705    

Ok so not gonna do easy strength right now. DMPM it is. Not sure what I was thinking. I just burned out on body weight exercises, now is not the time to go for it.

I’ll do this for a while, and make sure I cap my reps so I don’t go over the limits. Resist the urge to do more…

Friday May 27
10 Swings 24kg
5 Goblet Squats 24kg
5 One Arm KB Presses 24kg
5 Inverted Row

3 rounds

Suitcase Carry 100 yards each hand, 24kg

Ya that feels good. 5 rounds is the cap so no more than 50 swings and 25 total reps of squat/push/pull. But 15 is also good. Loaded Carries will rotate through.

05-31-22 08:31 AM - Post#919735    

Monday May 30
10 Swings 24kg
5 Goblet Squats 24kg
5 One Arm KB Presses 24kg
5 Inverted Row

4 rounds

One Arm KB Rack Carry 100 yards each side, 24kg

06-01-22 09:48 PM - Post#919763    

Wednesday June 1
10 Swings 24kg
5 One Arm Rack Squats 24kg
5 One Arm KB Presses 24kg
5 Inverted Row

5 rounds

Bottoms Up KB Rack Carry 100 yards each side, 16kg

PUPP 1 minute

DMPM forever

06-04-22 11:58 PM - Post#919796    

Saturday June 4
10 Swings 24kg
5 Goblet Squats 24kg
5 One Arm KB Presses 24kg
5 Inverted Row

4 rounds