Testing MTN OPS Phenix Performance Recovery

[Matt21418]

Matt21418 day 7

Felt good no soreness from workout yesterday just a feeling of strong in the muscles. Still fighting a cold and allergies

Dad and I went for another 3.5 mile run today working on picking up his pace and with my sickness the pace was still a little slow but working harder than before.

Took Phenix following the run and all is feeling good.

 

[Ironman8]

Sorry for the hiatus guys. I've been keeping up in a log, but haven't been able to post for a number of reasons. Biggest one is the birth of my daughter this weekend! I'm sure you guys can understand how that can throw you off a schedule It's been great, minus the sleep, and I wouldn't trade it! I'll be staying home for the rest of the week, so I should be able to (hopefully) maintain what I was doing before with regards to workouts, going forward...and with more consistent posting.

Picking back up...

THURSDAY 4/14

Previous Nights' Sleep: 6 hours (short but restful)
RHR & HRV: RHR back back up and the HRV number was down, with a lower "readiness" level. The way my body felt reflected the number I got, but I didn't have muscle soreness. Mostly just a groggy/sluggish feeling that ended up wearing off as the day progressed.

Workouts Today: Well, what can I say, I had a long day of travel for work (I have a large sales territory and put in about 4-5 hours of drive time) and I didn't make it to my "active recovery" run in the evening. I was fairly wore out and ended up taking an hour or so nap in the evening instead. Not sure how Phenix would have helped here.

Feel:
As mentioned, I got less sleep than normal and woke up feeling sluggish. Combined with a long day and plenty of windshield time, I was wore out by evening and ready to sleep and recover for the next day, which I knew I would have plenty to catch up on. Not really sure if Phenix "helped", but I'm not expecting it to be a magic pill either.

 

[Ironman8]

FRIDAY 4/15

Previous Nights' Sleep: 8.25 hours (including nap, if my notes are right)
RHR & HRV: RHR was up but the HRV number was also up, with a 10 "readiness" level. I believe I was a little off my morning routine and didn't get my HR down when I should have, but the readiness level was pretty accurate to how I felt after some good sleep.

Lunch Workout:
-Front Squat (Wendler 5/3/1) Week 2 @ 310# max
-Low Intensity Row Intervals (3 x 4min cycles @ 1min tempo row/1min recover row/2 minute rest @ 3,018 meters total)

Afternoon Workout:
-Jerk Practice
--1x3 @ 95#
--1x3 @ 135#
--1x3 @ 165#
--1x2 @ 185#
--1 @ 205#
--1 @ 215#
--1@ 225#

-EMOM (10 minutes)
--Hang Snatch to Snatch Balance (115#) + 20 Double Unders - Every Minute on the Minute

Feel:
Felt good throughout day, and of course no soreness since yesterday turned into a full rest day. Not much to report other than that.

 

[Ironman8]

SATURDAY 4/16

Previous Nights' Sleep: 8 hours
RHR & HRV: RHR was up and the HRV number went back down, with a 5 "readiness" level. I believe both of these numbers were out of wack due to the fact that my Jerk/Snatch EMOM workout the night before finished pretty late (around 10:30).

WOD: Today was spent all day laying sod in my backyard. 3 pallets of grass, taken from the driveway to the backyard in a wheelbarrow (almost) non-stop for about 10 hours. Not really a workout per se, but I was more sore after 8 hours of doing this than any other workout this week. The sod laying was only interupted by eating, drinking, and a baseball lesson I did midday, so I was moving all day.

Feel:
Felt good when I woke up and still no muscle soreness from the day before. The RHR and morning readiness test was likely skewed by the late workout the night before, if I had to guess.


SUNDAY AND MONDAY:
After laying sod and finally getting to bed at midnight, I was awoken by my wife at 2 AM that it was time to go to the hospital. It was all active labor until 11:07 when my daughter was born. We were blessed with a healthy baby girl and both mother and baby are doing great! After the whirlwind of events, I was on daddy duty along with the wife taking care of the newborn. Somewhere in there, I can't really remember when, I did my best to catch up on sleep.

Now here it is, early Wednesday morning, catching up on all this when I should be sleeping. (I did squeeze in a workout today...well, really Tuesday...which I'll update tomorrow, er I mean today. )

 

[Matt21418]

Matt21418 day 8 and 9

These days were flops on workouts day 8 I was traveling all day and unable to workout not getting home till midnight. Today (day 9) was completely drained and had to catch up on work. I did not take any Phenix on these days and will get back on the train tomorrow. I will include 14 workouts in my review just wanted to update on the progress so far. This last week has been decent for activity but need to get back to the level of intensity I was at before and get my diet back in line.


Sent from my iPhone using Tapatalk

 

[pierceje]

Wednesday 20 April was chest day. After two days of reduced gym time and staying home with sick kids, I needed a hard gym day. Monday and Tuesday I still got small workouts/cardio in but nothing close to what I'm used to. I actually stayed home with one kid on Tuesday because of my wife's schedule. On that note, I know MTN OPS claims that Phenix boosts your immune system, and after spending over 48 hours with sick kids I have no signs of being/getting sick. After a good quality chest workout yesterday though, I am more sore today than I have been since this test began. Not sure if I can chalk that up to lack of sleep/quality diet the last couple days but I'm sure that played a factor. I recently listened to a podcast that had Shawn Stevenson, author of Sleep Smarter, on as a guest. After listening to the podcast and reading his book, I found many useful points to getting more/better rest.

 

[Matt21418]

Matt21418 Day 10 workout 8

Since there was not a previous workout I felt great this morning and no soreness to begin the day.

Thursday 4/21

Morning workout

22 minute incline treadmill - varying incline like intervals

Super set 1 (x4), #4 drop set
Bench press barbell - 135(14), 155(10), 175(7), 175(7) 135(6) 95(8)
Pull-up assisted - 10, 10, 10, 10 80(10) 60(10)
Ab roll ups - 15, 15, 15, 15

Super set #2 (x3)

Kettle bell one arm fly 20(15), 20(15), 20(15)
Kettle bell one Arm swings 20(15), 20(15), 20(15)
Kettle bell lunges 20(15 per side), 20(15), 20(15)
Plank 1.5 mins - 1.5, 1.5, 1.5

Took Phenix and all other normal supplements post workout

Afternoon:

Did a lunch time hike about 1.5 miles in 45 mins or so with about 500 ft of vertical accent. These hikes I am focusing on learning good hiking techniques, and today was the first hike ever with trekking poles. Wow what a difference!!!

We'll see how I feel tomorrow!

 

[HardcoreHunter]

So behind on my posts, Tuesday ended up being a rest day as my hammies were killing from Monday. Wednesday I was good to go though. THe following is what I did immediately followed by Phenix.

Dynamic upper
1. 100 single under
2. Pass thru
3. Iron Cross/Scorpions
4. Tea cups

Floor Press (6x1@ 235 pounds)

Metcon (AMRAP - Reps)
Every :30 for 10 minutes complete: 1 Strict HSPU + 2 Kipping HSPU (this hurt bad)

Accessory
3x10
1) Pendlay Row @95#
2) KB crush bi curls @35#
3) KB Tri ext. @35#

 

[HardcoreHunter]

Woke up today without an ounce of pain. Folks at 42, all I can say, is this Phenix is amazing. I am a firm believer.
Todays workout was as follows.

Legs

Knee Hugs
Toe Tucks
Frankensteins
Inch Worms
Hurdlers
Bear Crawls

Metcon (Weight)
15 Rounds: Every two minutes
1 Dead lift @ 135#
1 Power clean @ 135#
1 Full clean @ 135#
1 Clean and jerk @ 135#
once you start with a weight you have to stay at that eight or it isn't RX

Accessory
1000m Row (Time) 4:16
Max Effort 1000m Row

 

[Matt21418]

Matt21418 - day 11 workout 9

Friday - 4/22

I can definitely tell I worked out yesterday chest is a little tight, and back is a little tight as well. Soreness is not really present muscles feel good and ready to go.

AM workout

22 min bike warm up

Kettle bell workout 20 mins as many rounds as you can

Kettle bell deadlift - 10 reps
Push-up - 10 reps
Kettle bell high pull - 10 reps
Sit-up - 10 reps
Two hand kettle bell swing - 10 reps
Push-up - 10 reps
Goblet squat - 10 reps
Sit-up - 10 reps

I completed 5 rounds in the 20 mins

 

[Ironman8]

TUESDAY 4/19

Previous Nights' Sleep: Unknown
RHR & HRV: Did not get a read due to being in hospital

Workout:
-Back Squat (Wendler 5/3/1) Week 3 @ 410# max
--2 warmup sets (145 & 185# @ 5 reps)
--275 x 5
--315 x 3
--350 x 1

-Overhead Press (Wendler 5/3/1) Week 2 @ 185# max
--2 warmup sets (65 & 85# @ 5 reps)
--125 x 5
--140 x 3
--160 x 4

-Weighted Pullups
--3x9 @ 25#

-Supinated Bent Over Row
--135/185 x 5
--205/225 x 4

-High Intensity Interval Row
--1k warmup
--30sec sprint (<1:40 pace), 1:00 recovery row (~2:10 pace), 1:00 rest (x5 rounds)
---1913 meters total (2913 meters including warmup)

Feel:
Felt pretty good considering lack of sleep, but I'm not sure if I even took Phenix the day before. I hadn't worked out the past couple days, so other than the lack of sleep, I wouldn't have expected any soreness otherwise.

 

[Ironman8]

WEDNESDAY 4/20

Previous Nights' Sleep: 8 hrs (interrupted, but feel rested)
RHR & HRV: HR a little high but HRV number was decent.

Workout A:
-Deadlift (Wendler 5/3/1) Week 3 @ 450# max
--2 warmup sets (165 & 205# @ 5 reps)
--305 x 5
--345 x 3
--385 x 2

-Low Intensity Interval Run (Treadmill)
--4:00 run, 2:00 walk (x4 rounds)
---2.17 miles @ 24:00

Workout B:
-Snatch Ladder increasing from 75# to 185# by 10# each round. Pace was quick at about 1:30 per round
--Failed on 190# and stopped after several attempts

Feel:
Not much to report, still feeling fresh (physically). Phenix seems to work!

 

[Matt21418]

Matt21418 - Day 11

Saturday 4/23 - Rest day - and kids Baseball all day, didn't get a workout in today unless you consider chasing kids and coaching baseball, t-ball all day a workout. Muscles felt good from the kettlebell workout the day before!!

Day 12 - Workout 9

Sunday 4-24

Took the mountain bike and my brother-in-law down to Palo Duro Canyon and hammered out some trails, we got in 14.7 miles. For us it was an epic day of mountain biking and the longest either of us has been in my memory (probably since my teenage years, >20 years ago). Legs were blasted by the end and hammered down the Phenix, hoping legs feel good tomorrow as there is no rest for the weary and I will be up and at 'em in the AM to start the week off.

Day 13 - Workout 10

Monday

Legs feel great from yesterday upon waking up and I am ready to go this morning!!!

Warm up - treadmill 23 mins

Super set 1 (x4) heavy, 8-10 reps
Flat bench Dumbbells - 10(70), 10(75), 10(75), 10(75)
Bent over row supported - 10(70), 10(75),10(75), 10(75)
Leg ups and slow lower - 15, 15, 15, 15

Super set 2 (x3) 12-15 reps

Incline bench Dumbbells - 15(45), 12(45), 13(45)
Bent over row elbows out - 15(25), 15(25), 15(25)
Decline bench ab twist - (per side) 10, 10, 10

Super set 3 (x3) 12-15 reps

Cable flys - 15(45), 15(45), 15(45) drop set 12(35)
Resistance band Bow draw pull (gray band) - 8 with 10 sec hold on sat one, 8, 8, 8 last with 12 sec hold
Hanging leg raises - 15, 15, 20

Took the Phenix after the workout and ready to start the work week!

 

[Matt21418]

Matt21418 -day 14 workout 11

Finished up yesterday with a 1.5 mile hike at lunch. This morning body feels good was a little tired due to a late night of kids baseball. Still getting up to hammer it today. No soreness in the muscles and was good to go.

Tuesday 4/26

22 mins bike warmup

Kettle bell workout 20 mins as many rounds as you can 50 lb kettle bell 10 reps per exercise per round

Kettle bell deadlift
Push-up
Kettle bell high pull
Sit-up
Two hand kettle bell swing
Push-up
Goblet squat
Sit-up

1, 2, 3, 4, 5 total sets

Hanging side raises - 10, 5, 5, 5 --> per side

15 mins treadmill - with varying incline as intervals.

Took the Phenix post workout and ready for the day.


Sent from my iPhone using Tapatalk

 

[HardcoreHunter]

So this will be a rather big Posting as my schedule has kept me very busy. Firday workout wa sa good one.

Dynamics
Knee hug
Toe tuck
Sampson
High knee
Butt kicker

Sumo Deadlift (9x3)
Work up to 70% of 1RM

Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans #135

Felt good Saturday Morning, no issues at all, but was up late with the wife friday night so didn't get to the box in time saturday morning. So I just went to the base Gym and did the prescribed workout.

 

[HardcoreHunter]

Saturday afternoon I did the following...
NEW DYNAMIC
Knee Huggies
Toe Tucks
Sampson
Plank Position Walks
Crab Walks
High Froggers
Cop Lat Walk
Push Press (9x3) #155

2k Row (Time) 11:08
Max Effort 2k Row
Metcon (No Measure)
Medicine Ball Hits
3 rounds - 15 each side, 15 forward, 15 above

Russian Twists
3x20 (20 each side)

Plank
3x1 minute holds

Took the Phenix and went back to the house for some rest for what was to come Sunday.

 

[HardcoreHunter]

So sunday was a good one. Started off at the gym with a 30 min 6mph run, followed by 30 minutes on the Row Machine. Left came home, took a shower and headed out with the wife for a 4 mile hike with a 45 pound pack.After that we returned to the house, had dinner, watched game of thrones, and then back to the gym I went to run 4 miles on the treadmill. Quite the workday, took the phenix after gym rd 2 and woke Monday with no soreness at all.

 

[pierceje]

This week I tried to put Phenix to the ultimate test, at least for me. Tuesday morning I woke up, went to the gym and absolutely destroyed my legs. Decent weight, nothing super heavy, but lots and lots of reps. Squats, hack squats, leg press, leg extensions/curls, calve/tibia raises, stair climber. After that I went Auodad hunting. Put a little over 10 miles on the mountain that afternoon with a decently heavy pack. I tried doing the same thing, leg work out then hunting, a couple weeks ago and my legs were shot after 2-3 miles. I was back on the mountain early yesterday morning, Wednesday, and did another 10.5 miles. Got a little crazy, because my legs were feeling so good, and climbed an easy 1,500' into seriously steep, rocky terrain. After a couple miles of side-hilling in that terrain on the way back to the trailhead my feet were in worse shape that my legs but neither were terrible and I was back out this morning, Thursday. My legs are a little sore today, after a brutal leg work out and 21 miles in extremely rough terrain over the last two days I would be amazed if I wasn't a little sore. It didn't keep me off the mountain today, but I let my glass do the walking. I will be back at it early tomorrow. Before these last two days I was still a little skeptical of Phenix but for me at least, it proved itself on the mountain.

 

[Ironman8]

THURSDAY 4/21

Previous Nights' Sleep: 4hrs 45 mins (yeah I know...)
RHR: 75
HRV: 55
Readiness Level: 7

Workout
This was a short one due to time.

-Dumbell Decline Bench
--60x8
--70x7
--80x6
--90x5

-Low Intensity Interval Row
-5:00 sets with 2:00 tempo row (<1:50 pace), 1:00 recovery row (~2:10 pace), 2:00 rest
--Total meters rowed = 3,028m

Feel:
Wrapping this up in conclusion, see below.

 

[Ironman8]

FRIDAY 4/22

Previous Nights' Sleep: 7 hrs
RHR: 67
HRV: 65
Readiness Level: 7

SATURDAY 4/23

Previous Nights' Sleep: 8 hrs
RHR: 71
HRV: 64
Readiness Level: 8

*Missed both days of workouts due to baby responsibilities, honey-do's, and general business.

Feel:
Wrapping this up in conclusion, see below.