FRIDAY
BW: 155.8 lbs
waist: 34 1/2"
BP: Yellow
Thursday steps: 17.6k+
AM walk? Yes.
Jiu-Jitsu
30 minutes Instruction/Practice (mounted triangle, arm triangle)
Live Training (3 x 5 min rolls)
3 Likes
SATURDAY
BW: 155.4 lbs
waist: 34 1/4"
BP: Yellow
Friday steps: 8.2k+
AM walk? Check.
Strength - Legs | Hypertrophy - Triceps & Biceps
BB back squat
bar x 10
135 lbs x 8
155 lbs x 6
170 lbs x 5
195 lbs x 5
220 lbs x 5
170 lbs x 5 x 5
Good mornings
bar x 10
65 lbs x 8
85 lbs x 6
105 lbs x 5 x 5
Loaded carry - Farmer’s walk
50 lb DBs 10 minutes 30 sec on/off
Triceps pressdown
62 1/2 lbs x 10
67 1/2 lbs x 8
72 1/2 lbs x 5 x 5
Cable preacher curl
35 lbs x 10
45 lbs x 8
55 lbs x 5 x 5
95 minutes start to finish. Leg days a little longer. Nice to put them on Saturday when I’ve got time to get all the work in. Also decided to add a second “arm day”.
4 Likes
SUNDAY
BW: 157.8 lbs
“Welcome back, my friends, to the show that never ends …”
waist: 34 1/4"
BP: Orange
Saturday steps: 8.5k+
AM walk? Yes.
Conditioning
Weighted Stairmaster
5:35 minutes / 55 calories / 330 steps
Rower
5:07 minutes / 61 calories / 1079m
Weighted Stairmaster
5:35 minutes / 55 calories / 330 steps
Rower
5:07 minutes / 61 calories / 1083m
Weighted incline treadmill
60 minutes / 467 calories / 3.4 miles
Have played around with beetroot powder supplementation before. Today’s session may have benefitted from a little extra NO; the rower distances were better than last time by 40-50m. May be worth bringing beetroot back into the rotation.
HR during the stairmaster and rower component is above 150 bpm, topping out at about 169 bpm. During the ruck, HR is between 127-137 bpm.
4 Likes
MONDAY
BW: 155.4 lbs
waist: 34"
BP: Orange
Sunday steps: 21.4k+
AM walk? Yes.
Hypertrophy - Chest & Biceps
Chest - Seated machine bench press
75 lbs x 8
125 lbs x 6
150 lbs x 9, 9
Chest - Cable clavicular press around
17 1/2 lbs x 8
22 1/2 lbs x 6
27 1/2 lbs x 4
32 1/2 lbs x 9, 9
Chest - Standing cable flye (per arm)
12 1/2 lbs x 10
15 lbs x 8
17 1/2 lbs x 6
20 lbs x 4
22 1/2 lbs x 9 (!), 9 (!)
Biceps - Standing cable preacher curl
35 lbs x 8
45 lbs x 6
55 lbs x 4
65 lbs x 9 (!), 6 (!)
Biceps - Standing unilateral cable face-away curl
15 lbs x 10
20 lbs x 8
25 lbs x 6
30 lbs x 6 (!), 6 (!)
5 Likes
TUESDAY
BW: 156.6 lbs
Splitting the difference between Sunday and Monday weigh-ins …
waist: 34"
BP : Orange
Monday steps: 12.9k+
AM walk? Check.
Conditioning
Weighted stairmaster
5:34 minutes / 57 calories / 345 steps
Rower
5:07 minutes / 58 calories / 1048m
Weighted stairmaster
5:34 minutes / 55 calories / 330 steps
Rower
5:06 minutes / 59 calories / 1055m
Weighted incline treadmill
43:05 minutes / 335 calories / 2.5 miles
3 Likes
WEDNESDAY
BW: 156.4 lbs
waist: 34 1/4"
BP: Green
Tuesday steps: 15.4k+
AM walk? Check.
Hypertrophy - Triceps & Back
Cable triceps pressdowns
62 1/2 lbs x 10
67 1/2 lbs x 8
72 1/2 lbs x 6
77 1/2 lbs x 7, 7 (!)
Overhead cable triceps extensions
47 1/2 lbs x 10
52 1/2 lbs x 8
57 1/2 lbs x 6, 6
CS pronated grip upper back row
75 lbs x 10
100 lbs x 8
125 lbs x 6
150 lbs x 9 (!), 9 (!)
Plate-loaded CS NG lat row
200 lbs x 8
250 lbs x 6
275 lbs x 6 (!), 6 (!)
Cable vertical pulldown, supinated grip
50 lbs x 10
60 lbs x 8
70 lbs x 6
80 lbs x 9, 9
One hour start to finish. Put the arm work first because arms are an emphasis area. Also, due to the antagonism in my programming, training triceps first won’t hurt my pulling on Back Day and training biceps first won’t hurt my pressing on Chest Day.
I need to make sure I’m getting my shoulder work in, though. Just the bands routine for now. But need to do it consistently. I can feel the benefits when I do.
Last thing. Those %#@$& after-8pm calories … It’s them or me.
4 Likes
Eat them all then don’t restock?
More protein and veg at dinner (or earlier in day)?
You got this!
1 Like
Thanks! I think it’s just a matter of saying “no” and getting into bed before I change my mind!
Back when I was a kid in the 1970s, comedic popular music was a thing. This song was one of the more famous of the era, and captures my tendencies too well!
1 Like
THURSDAY
BW: 155.8 lbs
waist: 34 1/4"
BP: Yellow
Wednesday steps: 11.9k+
AM walk? Yes.
Conditioning
Weighted stairmaster
5:35 minutes / 330 steps / 55 calories
Rower
5:07 minutes / 1017m / 55 calories
Weighted stairmaster
5:35 minutes / 330 steps / 55 calories
Rower
5:06 minutes / 1060m / 59 calories
Weighted incline treadmill
35 minutes / 2.93 miles / 262 calories
3 Likes
FRIDAY
BW: 152.8 lbs
The “whoosh” I’ve been waiting for …
waist: 34"
BP: Yellow
Thursday steps: 13.8k+
Thursday DDD*: Yes
AM walk? Yes
Jiu-Jitsu
30 minutes Instruction/Practice (triangle from guard variations, single leg takedown variations)
Live Training (4 x 5 min rolls)
*DDD = Dave’s Daily Delts: 3 sets of 10 with bands: OHP, lateral raises, upright rows, external rotations, windmills, dislocates
3 Likes
SATURDAY
BW: 153.2 lbs
waist: 34"
BP: Yellow
Friday steps: 12.0k+
Friday DDD? Yes
AM walk? Yes
Strength - Lower Body | Hypertrophy - Triceps & Biceps
BB back squat
bar x 10
135 lbs x 8
165 lbs x 6
195 lbs x 5
220 lbs x 3
245 lbs x 1
195 lbs x 5 x 5
Snatch-grip deadlift
65 lbs x 10
95 lbs x 8
135 lbs x 6
155 lbs x 5 x 5
Loaded carry - Overhead walk
25 lb DBs 5 minutes 30 seconds on/off
15 lb DBs 5 minutes 30 seconds on/off
25 lbs DBs were much too heavy for the full ten minutes. Switched to 15 lbs DBs for the second half.
Overhead triceps extension
42 1/2 lbs x 10
47 1/2 lbs x 8
52 1/2 lbs x 5 x 5
Standing cable unilateral face-away curl
15 lbs x 10
20 lbs x 8
25 lbs x 5 x 5
100 minutes start to finish.
3 Likes
SUNDAY
Felt worn out after Saturday’s leg day. Also needed to put my home office back together after some new drywall and painting. Decided to take the day off. Saturday steps: 11.8k+.
MONDAY
BW: 155.8 lbs
waist: 34 1/4"
BP: Yellow
Sunday steps: 11.3k+
AM walk? Yes.
Hypertrophy - Chest & Biceps
Chest - Seated machine bench press
100 lbs x 10
125 lbs x 8
150 lbs x 6
175 lbs x 6 (!), 6 (!)
Cable clavicular press
22 1/2 lbs x 8
27 1/2 lbs x 6
32 1/2 lbs x 4
37 1/2 lbs x 9, 9
Cable flye
30 lbs x 10
35 lbs x 8
40 lbs x 6
45 lbs x 9, 9
Biceps - Plate-loaded preacher curl
25 lbs x 10
35 lbs x 8
45 lbs x 6
55 lbs x 4
65 lbs x 9, 9 (!)
Lying DB alt curls
15 lbs x 10
20 lbs x 8
25 lbs x 6
30 lbs x 6 (!), 6 (!)
Too flat. Was almost lying down.
80 minutes start to finish, including 15 minutes on the treadmill to warm up and build up my step count.
3 Likes
TUESDAY
BW: 156.6 lbs
waist: 34"
BP: Orange
Monday steps: 12.1k+
AM walk?
Conditioning
Weighted Incline treadmill
3.4 miles / 453 calories / 60 minutes
2 Likes
WEDNESDAY
BW: 154.4 lbs
waist: 34"
BP: Orange
Tuesday steps: 14.6k+
AM walk? Yes
Hypertrophy - Back & Triceps
Face pulls
17 1/2 lbs x 10
22 1/2 lbs x 8
27 1/2 lbs x 6
32 1/2 lbs x 9, 9
CS pronated grip upper back row
75 lbs x 10
100 lbs x 8
125 lbs x 6
150 lbs x 9, 9
Plate-loaded CS NG lat row
180 lbs x 10
200 lbs x 8
220 lbs x 6
240 lbs x 9 (!), 8 (!)
Wanted to bring the weight down here from previous sessions.
Cable vertical pulldown, supinated grip
50 lbs x 10
60 lbs x 8
70 lbs x 6
80 lbs x 9 (!), 9 (!)
Cable triceps pressdowns
62 1/2 lbs x 10
67 1/2 lbs x 8
72 1/2 lbs x 6
77 1/2 lbs x 7 (!), 6 (!)
Overhead cable triceps extensions
47 1/2 lbs x 8
52 1/2 lbs x 9 (!), 8 (!)
2 Likes
THURSDAY
BW: 153.0 lbs
waist: 34"
BP: Yellow
Wednesday steps: 8.6k+
AM walk? Yes
Conditioning
Weighted incline treadmill
3.4 miles / 469 calories / 60 minutes
2 Likes
FRIDAY
BW: 153.8 lbs
waist: 34"
BP: Yellow
Thursday steps: 14.7k+
AM walk? Check
Jiu-jitsu
30 minutes Instruction/Practice
Live Training (4 x 5 min rolls)
Managed to re-injury my right knee early in the Live Training session. Finished all four rolls but knee is a problem for now. Hopefully, a week of no BJJ will help. Keeping my step count up will be a challenge.
2 Likes
Sorry to read that. Recovery soon.
1 Like
SATURDAY
BW: 153.4 lbs
waist: 34:
BP: Green
Friday steps: 10.2k+
AM walk? No (knee)
Strength - Lower Body | Hypertrophy - Triceps & Biceps
Hamstrings/Glutes - BB SLDL
bar x 10
95 lbs x 8
135 lbs x 6
165 lbs x 5 x 5 (w/straps)
Lower back - Back extension machine
110 lbs x 10
130 lbs x 8
150 lbs x 6
170 lbs x 9, 9
Abs - Weighted cable crunch
42 1/2 lbs x 10
50 lbs x 8
57 1/2 lbs x 6
65 lbs x 9, 9
Triceps - Seated dip
50 lbs x 10
75 lbs x 8
100 lbs x 6
125 lbs x 4
150 lbs x 9, 9
Biceps - Preacher curl machine
20 lbs x 10
30 lbs x 10
40 lbs x 8
50 lbs x 6
65 lbs x 9
80 lbs x 9
95 lbs x 9 (!)
Had a hard time finding my weight on this machine. Thought maybe it wasn’t working properly …
Bum knee meant no squats for today, or anything else quad-related. Focused on some hinging, which didn’t impact the knee at all, as well as a few extra sets of arms to get to six direct sets to failure/week for biceps and triceps.
3 Likes
Thanks. Jiu-jitsu is hard on the knees. Or at least these knees …
1 Like
SUNDAY
BW: 155.2 lbs
waist: 34"
BP: Yellow
Saturday steps: 9.5k+
AM walk? No.
Conditioning
Warmup - Weighted incline treadmill
5 minutes
Sprint 8 - via rower
Warmup - 2 minutes
Eight sets of:
30 seconds max effort (target 1250 cal/hr)
90 seconds active rest (target 450 cal/hr)
Cool-down - 2 minutes
18:36 minutes / 3373m / 175 calories
Zone 2 Cardio - Weighted incline treadmill
3.4 miles / 425 calories / 60 minutes
Knee held up surprisingly well. Wearing a compression sleeve and taking Biotest’s Curcumin rather than NSAIDs.
3 Likes