I’m writing these first few posts on Christmas Eve as condensed summaries.
The routine I eventually settled into is this: Kyle emails me on Sunday with a workout plan for the rest of the week. I forward that email onto Chef Rick, who plans his meals around the schedule. Kyle joins me once or twice a month at the gym. Each day, after my workout for that day, I email Kyle a detailed summary for that day, which often leads to further discussion, tips, adjustments.
The goal of the first few weeks was just to establish a routine. At the start, it was 2 days of lifting and 2 days of running per week. The lifting exercises started with just bench press, squat, deadlifts, and over the course of the month we started to incorporate pull-ups, kettlebell swings, and then, the ultimate challenge: sled pushes and pulls (alternating with box jumps or broad jumps). Running days started with easy 3 mile runs followed by 6x50m sprints at high intensity.
After my first week, I was already experiencing knee pain and shin pain, so we had to dial it down a bit. But thankfully it subsided pretty quickly.
By the end of October, we had added an extra day of running into the mix, and the other 2 days were designated “rest/yoga” days. I ignored the “rest/” part of that and so was up to 7 days a week. At first I was doing yoga in my living room with the “Down Dog” iPad app. Which is fantastic, but later I tried actual classes at Core Power Yoga and haven’t opened Down Dog since.
On the non-yoga days, I finish every workout with core exercises. Five distinct exercises performed back-to-back-to-back-to-back-to-back: left-elbow-to-right-knee-sit-ups, right-elbow-to-left-knee-sit-ups, planks, crucifiers, and an on-your-back thing where you alternate extending your feet out and up. We started with 30 seconds per exercise with the goal of getting to 60 seconds.
On the last week of October the goals on the various workouts looked like this:
- Bench: 3×15 @95lb with 1 minute rests
- Dumbbell bench: 3×15 @45lb/side with 1 minute rests
- Pull-ups: 3 sets of 8 with 1 minute rests
- Squat: 3×15 @135lb with 1 minute rests
- Deadlifts: 3×8 @135lb with 1 minute rests
- Kettlebell swings: 3×20 @20kg with 1 minute rests
- Sled push: 6 sets of 2x10yards with 140lb of weight on the sled