19 Nov 24
Well, Day 2 of my squat cycle looked exactly like Day 1—so if you missed that, here it is again for you.
Back Squat:
- 3×8 @ 205 lbs
- 1×5 @ 225 lbs
- 2×2 @ 235 lbs
- 1×1 @ 250 lbs
Rest 2 minutes between sets
Surprisingly, my legs didn’t feel as sore as I expected. It took me about 5 warm-up sets to really feel like I was ready to get started, though. Make of that what you will. Also, my left knee popped at least ten times on every rep. Guess that’s a good thing, right?
Yesterday’s workout only reinforced something I already knew—my cardio endurance is terrible. Dr. Peter Attia recommends at least 45 minutes of zone two cardio 5 times a week. So, I guess it’s back to the rower for me.
For my “ancient” self (as my kids like to call me), zone two means maintaining a heart rate between 135 and 143 bpm. On the rower, that translates to burning about 640 calories per hour.
Oh, and I forgot my compression shorts today—big mistake. A lot of adjusting and discomfort followed. Mental note: don’t be a moron next time.
Tinker Strong!
No Excuses, Just Work.