Thank you, appreciate it, my heartless friend
Last Night:
60 min peloton @ 181 watts
Was 10 min warmup, 12 blocks of 3 min zone 3, 1 min zone 2, then 2 min cooldown. Have been doing primarily zone 2 work on the bike and at the gym but the jump to zone 3 felt fine, legs weren’t sore going into it which was nice. Cardio took a bit to get going but ended strong.
Bi/Back
incline curl: 15 x 10, 25 3 x 8
db row: 55, 75, 95, 110 x 8
hammer curl: 30 x 10, 35 x 10, 20 x 16 (12+4ish a few breaths after 35)
back extension: bw x 10, 35 3 x 8
side bend: 35 3 x 10
preacher plate loaded: 45 x 10, 70 x 10, 70 x 8 (super slow eccentrics to failure)
stairmaster: 20 min 793’
Did a decent arm session and tried kinda hard on rows, so that’s something. Felt dead on the stairmaster but did it, so that’s good. At some point i’ll feel like i’m in decent shape but i’m not there yet
6 Likes
Legs
Ham tractor: single leg 120, 135, 150 x 8. Both 210 x 25
Squat pro leg press: 180, 360 x 10, 540 3 x 8
Glute bridge: 185 3 x 12
Quad extension: 100,145 x 10
Machine crunch: 125 3 x 15
Leg press was heavy and hard but some beasts were in there so felt motivated to push a bit. Very solid leg session, bailed a little early on quads but they were already burning, other than that pretty much what I’m looking for
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Did a light chest/tri session yesterday
incline flyes: 10, 20, 25, 25 x 10 (slow and paused at the bottom)
incline skullcrusher: 50,60 x 10, 70 x 15
ez pulldown: 50 3 x 10??
back extension: bw x 15, +45 2 x 8
side bends: 45 2 x 10
23 min incline walking
Went and saw Lucy Dacus at Red Rocks last night, was a good time, had a few drinks but kept things under control. Might do a peloton before it warms up here
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Had friends in town from wed-sunday, still got a few easy workouts in. Hit back/bis/cardio then chest/tris/cardio.
Feeling decent given the amount of eating and drinking that happened. Depending on work today i’ll either get a lift or a peloton in.
Not going to have crushed the transformation but have made minor improvements
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What do you think of her new record?
I like it but definitely not my favorite of hers. Honestly, might be my least favorite album she’s put out.
I don’t need her to go back to No Burden but i miss the rock-heavier portions of her first two albums while also feeling less impressed with the lyrics than Home Video.
Did a decent leg session yesterday, will do something today, haven’t decided what it will be yet.
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Lost some logging steam. Will try to get back to it next week.
Friday did back, bis and shoulders with limited volume for the latter 2
Saturday did chest and tris, shoulder didn’t like incline db bench so not much chest work
Did core both days
Legs:
Hamtractor: 240, 255, 270 x 10
Hack squat: 90 x 8, 225 x 8, 360, 405, 450 x 6 (heavy)
RDL db: 30, 60, 70 x 8
Quad extension: 115 x 10, 100 2 x 15
Decent enough amount of work, walked 13k+ steps today too. Been looking at houses. Houses are expensive.
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Was looking at my log because of a Deep Water thread. I’ve read 180 books since then, glad i got back into the habit.
5 Likes
Okay so Tuesday was back.
Seated row machine
Wide pulldown
Back extension
31 min incline walk
Wednesday
30 min peloton @ 156 watts
15k steps
Pickleball
Today:
Hip adduction: 90 2 x 15
Abduction: same
Leg press: 180 x 10, 360 x 10, 540 x 20 (ouch)
Glute bridge: 185 3 x 10
Walking lunges for a short walk with 10s then 20s, my legs were already kind of beat not sure why I did them today, should be fine
5 Likes
Shoulders
lateral machine raise: 70 x 15, 90, 110 x 12
took the eccentric super slow trying to keep the shoulder happy, mostly worked, ended up with a solid pump
face pulls: 3 x 10
cable front raise: 2 x 10
shoulder started disliking these
neck machine, front: 30 x 10, 60 x 10
neck machine, back: 30 x 10, 60 2 x 10
33 min incline walk
Neck machine felt great, especially on the backward movement, was hard to get far enough forward to make the forward motion feel great.
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Did a 5ish mile hike yesterday then an hour long peloton and a bit more walking, tired legs at this point.
Played some pickleball this morning with the wife after a longer walk then hit the gym
Chest:
abflexor: 40 3 x 10
Machine fly: 50 3 x 10
Incline machine press: 90 x 10, 90 x 25
Tri pushdown machine: 75 x 15, 90 x 10, 65 x 15, 15 (11,4)
10ish min on the stairmaster, was tired and warm and done.
At 13k+ steps today after walking to get a an ice cream cone #balance
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Think i’m missing a day somewhere but took tuesday and wednesday off, got 10k+ steps both days and played pickleball on wednesday. After our match the gals we were playing against (coed league) asked me how to get better. My teammate, who i didn’t know prior to this, said “he doesn’t know what he is doing he’s just naturally good” lol. I’ll take it, also i’m not good but athletic enough still.
Yesterday was back:
Pulldown: 90 3 x 12 (staying cautious with the shoulder)
Seated CG cable row: 120, 140, 160 x 10 (slow eccentric)
Back extension: 2 x 15
Supinated machine row: 4 x 8 (forgot weights)
20+ min incline walk
Might devote some time for a hard leg session today, might do an easy shoulder and peloton instead though.
5 Likes
Hit shoulders and biceps
Incline curl: 10 x 10, 20 2 x 7, 25 x 7
Seated lateral raise: 20 2 x 10, 25 x 10
Rear delt (on bench): 25 3 x 10
Hammer curls: 25 3 x 10
Partial lateral raises: 40 2 x 10
Machine crunch: 10, 2 x 15 (5 straight, 5 on each side), 15 with weight increasing each time
Preacher curl machine: 40 x 12, 70 x 10, 90 x 10 (6+4)
25 min stairmaster, 1062 feet climbed.
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checking in
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Appreciate it!
Lot of life stuff going on, had to jump off TRT, been a bit rough but not too much physique change because of it, lost a bit of water weight, which is nice.
Still lifting 3-4ish times a week, mostly 30-40 min sessions with 15-30 min of cardio. Playing volleyball and pickleball pretty regularly, in decent shape at this point but always room to grow.
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Still muddling about, without any real plan. Did a 10 day trip to France which was lovely but exhausting, been back for a bit over a week and getting into the swing of things again.
Mostly doing the same thing as above, trying to do core every workout which I think is helping things, jogged for about 15 min today too, which was odd.
Going to try to do a big of logging again, if it feels worthwhile i’ll keep at it.
7 Likes
Went in today and got a bit of shoulders and bit of chest in. Left shoulder/upper back is still a mess but working through it seems to be helping rather than hurting.
Superset
Incline db flies: 10 x 20, 15, 20, 25 x 15
Lateral raise: 10, 15, 20 x 15, 25 x 12 (shoulder pain)
Tried a few overhead presses and didn’t like how that felt
Abflexor machine (leg lift kind of): 40 x 15, 50 x 12, 60 x 13
Side bends: 45 2 x 10
Face pulls: 3 x 15
25 min incline walking, covered ~1.5 miles and 500 of elevation
Diet has been somewhat better but still largely a repeat of the last few years. 60% solid meals or snack, 10% garbage meals, 30% garbage snacks.
Hard time motivating myself to eat that much clean food but will try to make a push at some point, maybe.
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You’ll feel better if you make the effort! Even just start with one clean meal a day and then add on. Ease into it! You got this!!
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