Shoulder day
Lateral machine raise: 140 3 x 8
Upright cable row: 3 x 10
Facepull: 3 x 10
Machine shoulder press: 90 3 x 10
Shrugs: 60,70,75 x 10
20 min stairmaster 753’ climbed
Decent enough amount of shoulder workout, stairmaster was not fun but felt like the right move. Seems like TRT is causing some water retention (also ate a lot of pickles recently), not worried about it but will keep track of it, just in case.
30 min peloton @135 watts
Legs were feeling it a bit and did this in the warm garage space so just took it pretty easy but the heart and pores were both working pretty hard. Followed that up by finally mowing my lawn and trimming before a 4ish mile hike/walk.
Solid Saturday, will probably hit the gym tomorrow
Sunday hit back/tris.
Took yesterday fully off of exercise (not work unfortunately), haven’t had one of those days in awhile, got in 11k+ steps though.
Sunday:
(super) Lat pulldown: 200 3 x 10
Tri pushdown: 52.5 3 x 12
Straight arm pulldown: 52.5 3 x 8
Wide neutral cable row: 180 3 x 8
Back extension: bw x 10, 25 3 x 8
Tri overhead: 35? 2 x 15
Feeling pretty good in the gym, bloat from the TRT seems like it is going away finally. Was weighing 258-262 pretty consistently then blew up to 268.8 over ~10 days but dropped back to 266.6 this morning, hoping the rest of the water falls off over the next few days.
Going to hit biceps and legs today, when I can sneak away from work.
Got in some bis and legs
Preacher plate loaded machine: 50,60,70 x 10, slow and squeezed
Hammer curls: 20, 25 x 10, 30 x 8, 40 x 6
Lying ham curl: idk 2 x 8, 1 x 6 (+5 RP)
Hack squat: 180 x 10, 230 x 8, 250 x 8, 270 x 15 (death)
Quad extension: 90 x 15, 135 2 x 12
Cable straight bar curl: 35, 40 x 10, 52.5 x 8 (+2 cheaty)
Legs were pretty smoked after the quad work but decided to go for a jog 30 min after eating chipotle, didn’t feel too bad except the stomach and legs haha. Jogged for 16.5 min and called it there, no idea how far probably 1.5ish miles.
Ate a ton yesterday and felt predictably sluggish this morning but got in some quick chest/tris and 1.3 miles on the treadmill. Will be back home tomorrow after getting in some sweat golf.
Man golf is more tiring than I remember, especially when most of the round is in 100+ degree heat.
Shot an 81 on an easy 70 that I’ve played quite a bit before, missed 2 4 footers, 2 6 footers and a handful of 8-12. Made 2 in the 15-20 range, which was a nice surprise.
Played with a new (to me) driver, which took half the round to kind of figure out but only hit it on probably 6 or so holes. Played the same ball the whole round which is pretty rare lol. Turns out I can hit my 6 iron 200+ off the tee, which seems sufficient on most 4s at shorter courses.
Bringing some clubs home, will need to grab some wedges and a hybrid or two but not much else.
Did you meet any cool rich guys?
Those exist???
Did some shoulders, didn’t really pay attention to weight but will put the reps in
Lateral machine raise: 5 x 10
Rear delt flies: 20 2 x 10, 35 x 10,8
Machine press: 3 x 8 pretty heavy
Face pulls: 3 x 12
Stairmaster: 1500’ climbed, 38:30, 147 floors
Lateral machine allows you to change cam position, to focus on different parts, did a set of 10 with each
Going to try out an 8+ mile hike tomorrow with 3k of elevation gain, should be doable but tiring. Not crazy peak elevation but into the 8000s
Hike ended up getting me about 9 miles, took a bit under 5 hours with a decent amount of time (~20 min) at the top. First 2+ miles were at a decent pace, climbed about 700 feet, next few miles added another 2200 feet and were pretty grueling but I felt decent during it. Only issue was a bit of quad cramping on the way down. I am a very sweaty human which undoubtedly was part of the problem but the dog was trying to pull me down the boulders which put a lot of focus on the quads. Not super sore, feel it a bit in the quads and calves
Chest/Biceps today:
Bench: 135 x 10, 225 x 8, 275 x 5, 315 x 4
Curl machine: 50 x 15, 70 x 12, 90 x 8
Chest press: 180 3 x 10
Rope EZ curl: 3 x 8
Hammer curl: 30 x 8, 35 x 7, 40 x 6 (+ a few partials)
Good enough.
Had another one or two for bench but didn’t have safeties well setup and didn’t have a spotter
Played 9 holes of golf yesterday and hit the ball really well with the exception of my wedges, considering I’d never used most of these clubs before I’m pretty happy. Missed every putt and had 0 time to practice on the course so started with a 3 putt (after getting to a 5 in 2) then a 4 putt (after a green in regulation). Ended up with a 39, with much better putting and a bit better wedge play I could be below par.
Did a light back/tri session today
Lat pulldown: 200 3 x 10
Tri machine pushdown: 3 x 15
Tri overhead: 50 3 x 10
Straight arm pulldown: 50 3 x10
Back extension: bw x 10, +35 2 x 8
Stairmaster: 1000’ in 24:55
Stairmaster hurt a lot, had quite a bit to drink on Wednesday and a bit at the course yesterday, hoping to get in one more session before I head out of the country on Sunday.
Quick legs and a bit more stairmaster
Lying ham curl: 110 5 x 8
Pendulum squat; 50 3 x 8
Quad extension: 90 2 x 12, 1 x 15
Stairmaster: 24 min, 900’
Let myself a bit off the hook because I’m going to be on a plane for a lot of tomorrow, didn’t want to be totally blown up for that
Well trip was great, drank a fair amount the whole time and ate exactly what I wanted but moved a lot so not too much worse for the wear. *does not pertain to gut health
Got back yesterday afternoon and made it in today for an easier session
Shoulders
Lateral raises: 3 x 8, 2 x 10
Machine press: 3 x 8
Rear delt flyes: 3 x 10
Upright rows: 1 x 10, 2 x 8
Solid pump
Stairmaster: 26ish minutes 100 floors, a lot of sweat
Planning on going to Costco then mashing my legs tomorrow
Diving right back in.
Legs (ham focus) and abs
Lying ham curl: ?? 4 x 8
Single leg press: 160 2 x 10, 1 x 15
RDL machine: 250 2 x 6, 1 x 10
Some brutal ab machine: ?? 3 x 10
Got my 10k steps in and wanted something else so did 60 min on the peloton at 150 watts. Read for first 45ish at about 135 watts then picked it up the last 15.
Just ate a bunch of rotisserie chicken and hummus and have dinner on the whey. Time to get in shape
Was that a protein powder pun?
Legs pretty sore today but not quite as bad as expected, ate a lot of chicken, calling it the solution.
Slammed at work upon returning. As expected but still rough.
30 min peloton @141 watts
Read for the first 20+, legs, heart and gut all were fighting the urge to push so I took it pretty easy. Definitely still reaping benefits at relatively low output. Hoping I can get to the gym tomorrow
Worked more last night then got on before 7 to hotfix a few things, feeling pretty drained already lolsob
Back/Tri day
Single Arm supinated pulldown: 115 3 x 8
Low row machine: 60 3 x 12
Tri pushdown: 15,12,10
Straight arm pulldown: 2 x 10, 1 x 12
Back extension: bw x 10, 35 3 x 8
Tri db overhead extension: 20 2 x 10, 25 x 10
Tri machine: 100 x 10, 60 x 22
Triceps seem to be getting bigger, back work is probably substandard. Don’t really want to put in much more work on it on these days though, so I think i’ll just add pullups throughout my other workouts. Should be good enough.
Didn’t weigh myself this morning but the post-trip bloat is coming off, somewhere around 268 now and was 273.6 the morning after I got back. Not sure what I’ll do tomorrow but will probably take it a bit easy and try to recover some. Might try to sneak 9 holes in.
EDIT: I did abs, it sucked
Had a full day yesterday.
Worked from 6:30-4, played 9 holes (poorly), got news during the round that my wife passed her boards and is officially a certified radiologist (wooooooo) so grabbed dinner out and had a marg, then came home and worked for another hour+.
Got a slightly less early start today and snuck away to the gym and hit some legs.
Legs (quad focus):
Abduction: 60 3 x 15
Adduction: 60 3 x 15
Hack squat: 90 x 8, 180 x 8, 270 x 6, 315 3 x 8
Pullups: 3 x 6
Quad extension: 160 3 x 12
Legs were pretty pumped and i flew through this so I was breathing hard. That’s the most weight i’ve done on that hack squat machine and despite a few iffy moments with the knee I felt strong. Trying to do 2 leg days a week (one ham, one quad) and hit a bunch of peloton, so expecting some growth here.
Speaking of, going to either do a peloton this evening or take the dog for a few mile hike/walk.
So awesome! Congratulations to Mrs. Heretolog!