Mon/8/4
Cable fly: 3x15
DB bench:
3x4 cluster @ 40, 50’s
4@ 60, 70, 80, 85
1 arm DB rows: 2x12@ 80/ 12@ 100
DB/ bent rear delt: 2x25
Incline DV’s: 2x25
Cable pushdowns: 2x25
3 Likes
Tues/8/5
Hang leg raise: 5x10
Self-propelled Tread: 8 mins, walk & jog. Just wanted to ‘feel’ it out..
DB curl + laterals: 3x15+15
DB curls: 2x 30.
Just a little bit.
4 Likes
What did you think about the self-propelled treadmill? I think I am becoming addicted to it.
1 Like
Well, I was pretty unsteady..it was hard not to stare at my feet, and rest hands on the arms ect.. I’ll do it more, my cardio/conditioning is lacking this summer.
1 Like
Thurs/7th: Cirque du Soleil here in Denver..still a little sore.
Sat/9th:
Calf machine: 8x10
Leg press: 8x10
DB curl + close grip pushups: 4x10+10
DB curls: 2x30
3 Likes
Same. I’m not to the point yet where I am not holding on.
Yup. Pretty sure you could tell the ‘new guy’ from across the gym.
Cool machine though, they have the Woodway model.
Mon/8/11
Deads: 3x8/ 5x8 on top.
Pendlay rows: 5x8
DB curls: 3x20
DB Tris: 3x20.
Banded Tri’s: many, mixed in with deads.
4 Likes
Tues/8/12
Calf machine: 4x15
DB incline/ fly + press: 4x10+10
DB high incline: 2x20@ 40’s
Mag grip/ wide pulldowns: 6x10
DB laterals: 3x30
4 Likes
A couple allergy/sick days last week= no training, only napping.
Sat/8/16
4+ hours, carpet/padding, tack strip, staples ect..tear out. My hands/grip are feeling it for sure this AM
3 Likes
Tues/8/19
Pulldowns + pushdowns: 4x15+15
Cable fly: 6x15
Standing cable curls: 4x15
DB-overhead Tri’s + curls: 4x15+15
Must have been doing this right= felt/looked pretty pumped up.
3 Likes
Thurs/8/21
Box SQ:
8x3/ 1@ 315, 345, 365. Been quite awhile for any SQ= it shows.
3x10@ 135
Seated Hams: 3x20
Calf: 3x20
Seated rows: 3x20
4 Likes
Sat/8/23
Low incline DB’s: 4x6/ 6@ 60, 70, 60, 60’s. Paused/driving reps.
High inclne flys: 2x25
Hammer machine Inc.: 4x12
Curls: 2x25
4 Likes
Mon/8/25
Calf machine: 4x12
Seat rows: 4x12
Deads: 4x4/ 2x2/ 1@ 365/ 5 rep cluster at 365.
1 arm DB rows: 5@ 100, 100, 110, 120
Cable curls: 2x20
Hit 154 (?) on a grip strength caliper thing= put me in 2nd place at the time and won a (1) jolly rancher…so I got that going for me.
5 Likes
Was it at least one of the good flavors? lol
2 Likes
Well..I think it was a red-ish one ?? Powered me through my rows 
2 Likes
Thurs/8/28th
Incline DB press: 4x8/ 2x8@ 70’s & 60’s.
High incline: 2x25@ 30’s
Pushdown machine: 4x12
Standing Abs: 2x25
Face pulls: same
Overhead Tri’s: 2x25
Pulldowns: same.
4 Likes
Friday AM= 2 hrs. drumming/ PM= 6 hours home projects.
2 Likes
Tues/9/2
Pulldowns + pushdowns: 4x10+10
Cable fly + pullaparts: 4x15+15
Inc. DB’s: 8x8
DB laterals + curls: 4x15+15
4 Likes
Weds/9/3
Lying Hams: 5x8
Hang leg raise: 5x8
Leg extensions: 5x12
B.W. squats to hold and stretch at bottom.. 5x8.
DB press: 2x25
DB/overhead Tri’s: 2x25
4 Likes