Tmill 10 min
Mach lateral 2x20
Pendlay row 3x6x155
OHP 8x110,115,120 7x125 3x135,140 1x145,150,155, 160
Wide grip Neutral chins 8,8,7,6,6
Pec dec 3xburn
Move up to 7s next week on Pendlay. glad I finished my yard work in the rain yesterday… Today its supposed to be awesome…I am eyeing some Buds stored out in the garage ( not on my wife’s inventory list!)
Incline Tmill 30 min
Single leg press 3x20
Belt squat 3x10x2pps
Weighted back ext 3x10xbw+95
seated hammie 3x14
Row 6min
Single arm curl 12
OH Tri EXT 12
Row 5min
Single arm curl 12
OH Tri EXT 12
Row 4min
Single arm curl 12
Oh Tri Ext 12
Row 3 min
Cable rear delt 12
Cable lateral 12
Row 2 min
Cable rear delt 12
Cable lateral 12
Row 1min
Cable rear delt 12
Cable lateral 12
Row 2min
Landmine squeeze press 15
Tri pushdown 12
Row 3min
Landmine squeeze press 15
Tri pushdown 12
Row 4 min
landmine squeeze press 15
Tri pushdown12
Better pace on rowing today… came home took 20 min walk in the rain ( dog duty )
Tmill 10 min
Trap bar DL 3x4x350, 1x9x350
Leg press at 3 PPS my knee what WTF so I waved it off
Went home angry… next week 5’s on DL… the AMRAP was really good…feeling that calm in chaos at these loads…love it
Tmill 10 min
lateral machine 2x20
Pendlay Row 3x8x155, 3x175, 3x195 ( barely)
Seated OHP 6x120,130 4x140 2x150, 1x155,160,165
Wide Neutral chins 3x8
incline skull crusher 2x10
Move Pendlay next week to 6s x 160. run out of gas quick but still a good day… thankful that I can
Tmill 12 min
Stretchy
Trap Bar DL 3x5x350 1x8x350
Seated OHP fat Bar 6x120,130,140, 4x150, 2x160
Incline Cable curl 3x11
Next week Ill move up to 360 on DL and start back at 3 reps with an AMRAP
Was traveling all week so no weekday workouts
Tmill 10min
machine lateral 3x20
Rope pulldown 3x15
CGBP Paused 3x185, 225, 235, 1x240,245,250
Pendlay Row 3x6x160 , 2x4x170
Landmine squeeze press 12x50,75 10x85,95
pec dec 3xfailure
Pendlay’s I will move up to 7 reps next week at 160. I was feeling yesterdays workout or maybe it was the fact that the beer police ( my wife) were out of town and I was left unsupervised!
Ah… the joy of freedom!
Tmill 30 min
Hammie curl seated 3xbunch
Leg ext 4xbunch
standing calf raise 4xbunch
leg press 3xi don’t remember
Cable delt fly 3xsome
this was a bit of a random day but productive
Row 6min
Single arm curl 12
OH Tri EXT 12
Row 5min
Single arm curl 12
OH Tri EXT 12
Row 4min
Single arm curl 12
Oh Tri Ext 12
Row 3 min
Cable rear delt 12
Cable lateral 12
Row 2 min
Cable rear delt 12
Cable lateral 12
Row 1min
Cable rear delt 12
Cable lateral 12
Row 2min
Landmine squeeze press 15
Tri pushdown 12
Row 3min
Landmine squeeze press 15
Tri pushdown 12
Row 4 min
landmine squeeze press 15
Tri pushdown12
Elliptical 22min. 1.92mi ( a tad slow today)
Rope pulldowns 4x12
Back Ext 3x15
Seated neutral grip row 4x10
face pulls 3x12
Some kind of Curl machine 4x8
Rev pec dec 3xfailure
Incline Tmill 45 min.
Tmill 10 min
Trap Bar DL 3x3x360, 1x9x360
Walking lunge 4x12sidexbw+30s
DB RDL 3x10x60s
Standing calf raise 3x10x160
My quads were on fire after lunges…sad …Next week I’ll move up to 4s with the AMRAP on Trap Bar. Nice start to the weekend…
Tmill 10 min
Stretchy stuff
Pendlay Row 3x7x160, 1x4x175
Low incline DB Press 10x70s, 8x75s, 6x80s
Single arm Cable row 3x8
straight bar pulldowns 3x10x130
Oh Rope EXT 3xsome
Cable Rear delt fly 3x8
Pec dec 3xfailure
Move up to 8s next week on Pendlay’s… feeling good with the slow small steps of progress.
Incline Tmill 45min
trying to lose a little sludge
Elliptical 22min 2.06mi
Machine lateral 25,20,15
Leg press 6x8-15
Standing calf raise 3xfailure
Pullthrough 3x10
Walking Lunge 4x7sidexBW
Moving slow today sore from weekend work and little sluggish but its done…
Row 6min
Straight bar Cable curl 15
Single arm rear delt 12
Row 5min
Cable curl 15
SIngle arm rear delt 12
Row 4min
Cable curl 12
Rear delt 12
Row 3 min
Supinated pulldown 12
Cable fly standing 12
Row 2 min
Pulldown 12
Fly 12
Row 1min
Pulldown 12
Fly 12
Row 2min
Landmine squeeze press 12
Tri ext 12
Row 3min
Landmine squeeze press 12
Tri ext 12
Row 4 min
landmine squeeze press 12
Tri ext 12
no breaks just an hour of FUN! A week ago I went into a caloric deficit ( small ) to start to get rid of some “work from home” sludge…Upped protein intake to 150-170/day from about 100-120/day and am trying to hit or stay under 2200kcal of nutrition. Looking to get rid of 5lbs of sludge and no more than 7lbs of scale weight. I have been tracking nutrition for a little over a month and figure my “maintain” intake is between 2500-2700kcal per day depending on overall activity. So 2200 is just a couple fewer beers! I took a couple of pics…man at my age I need favorable lighting and camera angles…I don’t think Hollywood will be calling anytime soon. We will see in 3 weeks what progress has been made… I set this up as a 10 week max experiment. So I either hit the goal and call it or call it off if I get to 10 weeks.
Pft!!! We know you are turning down offers as we speak.
Incline Tmill 30 min
Facepulls 3x12
Pallof Press 3x10side
Rope pulldowns 3x12
Revcurls 3x10
Low energy but got something in the books to help stay in deficit…
Incline Tmill 40 min… 5.5 incline at 3.5mph… 287kcal