6/18
3x10 Shoulder Press
3x10 french press
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 shrugs
6/19
3x10 Shoulder Press
3x10 french press
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 shrugs
2 Likes
6/24
30lb left 15lb right
5x5 Shoulder Press
5x5 French press
5 ab wheel
5x5 incline bench
5x5 row
5x5 bench
5x5 Hammer curl
5x5 shrugs
2 Likes
7/7
Long vacation!
30lb left 15lb right
3x10 Shoulder Press
3x10 French press
5 ab wheel
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 shrugs
3 Likes
7/13
30lb left 15lb right
3x10 Shoulder Press
3x10 French press
5 ab wheel
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 decline bench
3x10 shrugs
Oops!
3x10 shrugs
3 Likes
7/19
30lb left 15lb right
3x10 Shoulder Press
3x10 French press
5 ab wheel
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 shrugs
3 Likes
7/19
30lb left 17.5lb right Added an Adder!!! Feels ok so far.
3x10 Shoulder Press
3x10 French press
5 ab wheel
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 decline bench
3x10 shrugs
3 Likes
7/23
30lb left 17.5lb right Added an Adder!!! Feels ok so far.
3x10 Shoulder Press
3x10 French press
5 ab wheel
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 decline bench
3x10 shrugs
4 Likes
7/26
30lb left 17.5lb right Added an Adder!!! Feels ok so far.
3x10 Shoulder Press
3x10 French press
5 ab wheel
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 decline bench
3x10 shrugs
3 Likes
8/1
30lb left 17.5lb right I’ll likely move up another adder to 20lbs next week.
Getting stricter with the ab wheel. Starting to have effect.
3x10 Shoulder Press
3x10 French press
5 ab wheel
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 decline bench
3x10 shrugs
3 Likes
The ab wheel is a workout in itself.
Yeah,
Well still knees, not toes.
Last year tore an ab doing ab wheel (and attendant artery) $130k surgery.
The numbers are so bad they are definitely showing my years…
But with nearly all my endocrine coming in bottles,… I can actually sustain 10 rep sets. Always would grow really well, then something would give out…
30lb left 17.5lb right reconsidering upping the rt weight. Maybe I’ll try 5x10 for a week before reconsidering going up to 20.
3x10 Shoulder Press
3x10 French press
3x10 incline bench
5 ab wheel
3x10 row
3x10 bench
3x10 Hammer curl
3x10 decline bench
3x10 shrugs
3 Likes
8/15
Finally got the stones to get back to the gym…
Planning a Tuesday/Thursday commitment.
Tuesday cable day. Rehab part 2.
Thursday squat / deads…
Then Monday/Wednesday, and Saturday or (English, not southern) Sunday to ride
DB’s at home Saturday or Sunday, hopefully not the ride day.
Friday is sone sort of rest day…
I thought they had those really light springy wheel things for holding the bar off at the same height as a 45… But did find Olympic 10lb wheels!!!
3x10x135 squats nearly unlimited time between sets.
3x10x65 deads (arm was completely unphased by 65lb!!!)
So legs quite wiggly. Stairs quite tall…
Did show serious HC crash but food, rest, and meds straightened me right out.
3 Likes
3x10x65 deads
2x10x135 squats
I’m trying to get my hydrocortisone dosage under control. I’ve been stress dosing pretty regularly since I blew my arm… One emergency after another. repeated Work actions, relational re-negotiations, getting caught in the heat. and on and on… So at 50eq, which is well usually the best I can achieve and not puking. Though really tanked gym performance…
Oh well. 2 decent rides back to back and then leg day (such as it is), at least i’m still moving.
3 Likes
8/26
3x10 Shoulder Press
3x10 French press
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 decline bench
3x10 shrugs
Been systemically exhausted. Trying to return to baseline dose. A couple crashes…
Need to focus on sleep hygene.
3 Likes
Ok, So electrolytes are way off. Doc. put me on a “water pill”, really it’s a sodium pill. BP down from 170’s/110’s to 140’s/high 90’s early hundreds… 2 doses so far.
So Fuuuucckkk… Every thing hurts, everything’s swollen. But making huge progress on cortisone… Down to 50 equivalent with straight prednisone… so some of the swelling is the lower dose.
8/30
Most lifts have a yoga series interleaved.
3x10 Shoulder Press
10 ab wheels…
I broke a loose rib free again a couple nights ago. Figured this was a 1 and done. But rib didn’t complain too much.
3x10 French press
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 decline bench
3x10 shrugs
4 Likes
9/11
Increasing weight on right. Might be a bit early, especially given the recent intermittent lifting for injury reasons. Tight all over. applying force outside bar paths can cause more than a bit of pain.
30lb left
20lb right
3x10 Shoulder Press
3x10 French press
5 ab wheels…
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 decline bench
3x10 shrugs
3 Likes
9/13
No negative effect of increasing weight on rt. I think I should plateau here… Maybe work up to 5x10…
30lb left
20lb right
3x10 Shoulder Press
3x10 French press
5 ab wheels…
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 decline bench
3x10 shrugs
3 Likes
9/25
Had to have upper/lower gi. Prep didn’t play well with SAI. Still crashing at 70 today,
30lb left
20lb right
3x10 Shoulder Press
3x10 French press
5 ab wheels…
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 decline bench
3 Likes
9/30
day before 23 mile / 1100ft ride with covid and flu shot day before. Kept crashing, ended up at 110 hydrocortisone equivalent . Also bought garmin smart watch (want to eventually use it as hrm on bike) but it really pointed out my sleep is rather cruddy, so tried early bed. Still sucky by the meter, still short. but better…
Thinking sucky sleep is one cause of need for higher dosages.
30lb left
20lb right
5x10 Shoulder Press
5x10 French press
5 ab wheels…
5x10 incline bench
5x10 row
5x10 bench
3x10 Hammer curl the distal bicep that tore was complaining from first set.
5x10 decline bench
5x10 shrug
3 Likes
10/2
30lb left
20lb right
3x10 Shoulder Press
3x10 French press
5 ab wheels…
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 decline bench
3x10 shrug
3 Likes