WEDNESDAY
BW: 150.0 lbs
waist: 34"
Tuesday steps: 10.2k
AM walk
35:50 minutes
AvHR (Max): 117 (152)
(((==+==)))
THURSDAY
BW: 150.6 lbs
waist: 34"
Wednesday steps: 7.7k
AM walk
34:41 minutes
AvHR (Max): 128 (154)
2 Likes
FRIDAY
BW: 150.6 lbs
waist: 34"
Thursday steps: 7.7k
AM walk
35:16 minutes
AvHR (Max): 127 (154)
Operation Mastodon: Cycle 4, Week 1 Session 1
SSB back squat
165 lbs x 5 x 3
SS w/24" box jumps 5 x 3
SS w/+25 lbs hyperextensions 6 x 3
SS w/band straight-arm pulldowns 9 x 4
Seated triceps cable pressdowns
47 1/2 lbs x 9, 9
Standing rope hammer curls
47 1/2 lbs x 9, 9
Seated vertical pulldown
70 lbs x 9, 9
SS w/ 10 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 6 x 2
SS w/ band internal and external rotations 9 x 2, pull aparts, 9 x 2
Seated pec deck
160 lbs x 9 (!), 6
SS w/ 10 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 6 x 2
SS w/ band internal and external rotations 9 x 2, pull aparts 9 x 2
Cycle four begins today. New squat series 165/175/185/170/180/190. Returned to bilateral upper body hypertrophy work. Probably can go heavier on the triceps pressdowns. Everything else feels about right.
2 Likes
SATURDAY
BW: 150.4 lbs
waist: 34"
Friday steps: 12.4k
AM walk
37:32 minutes
AvHR (Max): 122 (151)
Kinda slow on the walk this morning. My longest time in months.
(((==+==)))
SUNDAY
BW: 151.6 lbs
waist: 34"
Saturday steps: 9.1k
AM walk
35:12 minutes
AvHR (Max): 121 (148)
Operation Mastodon: Cycle 4, Week 1, Session 2
SSB back squat
165 lbs x 5 x 3
Supersets
24" box jumps 5 x 3
+25 lb hyperextensions 6 x 4
Yellow band straight-arm pulldowns 9 x 4
Black band internal/external rotations 9 x 2
Triceps: Seated cable pressdowns
52 1/2 lbs x 9, 9
Superset
Black band internal/external rotations 9 x 2
Biceps: Standing rope hammer curls
47 1/2 lbs x 9, 9
Superset
Green band pull-aparts 9 x 4
Chest/Pecs: Cabe flye (weight per side)
22 1/2 lbs x 9 (!), 6 (!)
Superset
DB delt series (Arnold, lateral, rear raise, rear flye) 10 lbs x 6 x 2
Back/Upper traps, Rhombs, Rear delts: Reverse pec deck
90 lbs x 9, 9
Superset
DB delt series (Arnold, lateral, rear raise, rear flye) 10 lbs x 6 x 2
Really struggling with stability issues on the cable flyes. Will look around for suggestions. Considering doing these unilaterally and bracing with the opposite arm. Pec deck1x/week would still give me a bilateral version. Speaking of the pec deck, I’m still feeling a little soreness on my outer pecs from the pec deck work on Friday #goodthing
This workout ran a little long, almost 90 minutes. Can probably move through the triceps/biceps work faster: just one warm-up set. maybe even go back to supersetting them with the squats …
3 Likes
MONDAY
BW: 152.8 lbs
waist: 34"
Sunday steps: 12.5k
AM walk
34:04 minutes
AvHR (Max): 127 (156)
(((==+==)))
TUESDAY
BW: 151.8 lbs
waist: 34"
Monday steps: 8.2k
AM walk
34:12 minutes
AvHR (Max): 122 (155)
Operation Mastodon: Cycle 4, Week 1, Session 3
SSB back squat
165 lbs x 5 x 3
Supersets
24" box jumps 5 x 3
+25 lb hyperextensions 6 x 3
Yellow band straight-arm pulldowns 9 x 4
Black band internal/external rotations 9 x 2
Unilateral tricep cable pressdowns 30 1/2 lbs x 6 x 2
Unilateral bicep cable hammer curls 30 1/2 lbs x 6 x 2
Chest/pecs: Seated machine press
130 lbs x 6, 6
Supersets
Black band internal/external rotations 9 x 2
Black band pull aparts 9 x 4
DB delt series 10 lbs x 6 x 2
Back/upper traps, rhombs: CS high pronated row
110 lbs x 9, 9
Supersets
Black band internal/external rotations 9 x 2
DB delt series 10 lbs x 6 x 2
2 Likes
WEDNESDAY
BW: 150.6 lbs
waist: 34"
Tuesday steps: 13.1k
AM walk
33:38 minutes
AvHR (Max): 130 (158)
(((==+==)))
THURSDAY
BW: 150.2 lbs
waist: 34"
Wednesday steps: 8.7k
AM walk
33:24 minutes
AvHR (Max): 144 (172)
All AM walks are fasted and weighted (16 lb vest).
Rough evening Wednesday night. Very little sleep. Probably reflected in that Wed AM walk HR …
2 Likes
FRIDAY
BW: 150.2 lbs
waist: 34 1/4"
Thursday steps: 9.8k
AM walk
33:46 minutes
AvHR (Max): 126 (154)
Cycle 4, Week 2, Session 1
Operation Mastodon
SSB back squat
175 lbs x 5 x 3
Supersets
24" box jumps 5 x 3
+25 lb hyperextensions 6 x 3
Yellow band straight-arm pulldowns 9 x 4
Triceps: Seated overhead pressdowns
62 1/2 lbs x 9, 9
Supersets
Black band internal/external rotations 9 x 2
Green band pull aparts 9 x 2
Biceps: Standing cable rope hammer curls
57 1/2 lbs x 9 (!), 9 (!)
Supersets
Black band internal/external rotations 9 x 2
Green band pull aparts 9 x 2
Chest/pecs: Seated pec deck
160 lbs x 9, 9 (!)
Supersets
DB delt series 10 lbs x 8 x 2
Back/lats: Vertical pulldown
90 lbs x 6 (!), 6 (!)
Supersets
DB delt series 10 lbs x 8 x 2
3 Likes
SATURDAY
BW: 149.6 lbs
waist: 34"
Friday steps: 11.5k
AM walk
35:15 minutes
AvHR (Max): 128 (157)
(((==+==)))
SUNDAY
BW: 150.4 lbs
waist: 34"
Saturday steps: 11.7k
Conditioning
Ruck: “Sabino Mountain Way”
16 lb vest / 58:39 minutes
AvHR (Max): 129 (166)
3 Likes
MONDAY
BW: 150.0 lbs
waist: 34"
Sunday steps: 10.3k
AM walk
36:16 minutes
AvHR (Max): 116 (142)
(((==+==)))
TUESDAY
BW: 151.0 lbs
waist: 34"
Monday steps: 15.0k
AM walk
35:15 minutes
AvHR (Max): 120 (148)
Cycle 4, Week 2, Session 2
Operation Mastodon
SSB back squat
175 lbs x 5 x 3
Supersets
24" box jumps 5 x 3
+25 lb hyperextensions 8 x 3
Yellow band straight-arm pulldowns 9 x 4
Triceps: Seated overhead pressdowns
67 1/2 lbs x 6, 6
Supersets
Black band internal/external rotations 9 x 2
Black band pull aparts 9 x 2
Biceps: Standing cable rope hammer curls
57 1/2 lbs x 9, 9 (!)
Supersets
Black band internal/external rotations 9 x 2
Black band pull aparts 9 x 2
Chest/pecs: Unilateral standing cable flye
17 1/2 lbs (per side) x 9 x 3
Supersets
DB delt series 10 lbs x 8 x 2
Back/rear delts: Unilateral standing cable reverse flye
12 1/2 lbs (per side) x 6 x 3
Supersets
DB delt series 10 lbs x 8 x 2
2 Likes
WEDNESDAY
BW: 150.0 lbs
waist: 34"
Tuesday steps: 11.4k
AM cardio
32:04 minutes
Av HR (Max): 142 (167)
(((==+==)))
THURSDAY
BW: 151.6 lbs
waist: 34"
Wednesday steps: 12.9k
AM cardio
34:48 minutes
AvHR (Max): 125 (160)
2 Likes
FRIDAY
BW: 151.6 lbs
waist: 34"
Thursday steps: 10.1k
AM cardio
33:33 minutes
AvHR (Max): 125 (156)
Cycle 4, Week 2, Session 3
Operation Mastodon
SSB back squat
175 lbs x 5 x 3
Supersets
24" box jumps 5 x 3
+25 lb hyperextensions 8 x 3
Yellow band straight-arm pulldowns 9 x 4
Unilateral tricep cable pressdowns 30 1/2 lbs x 6 x 2
Unilateral bicep cable hammer curls 30 1/2 lbs x 6 x 2
Chest/pecs: Seated machine press
140 lbs x 6, 6
Supersets
Black band pull aparts 9 x 2
Black band internal external rotations 9 x 2
DB delt series 10 lbs x 8 x 2
Back/upper traps, rhombs: CS pronated high row
120 lbs x 9, 9
Supersets
Black band pull aparts 9 x 2
Black band internal/external rotations 9 x 2
DB delt series 10 lbs x 8 x 2
Good workout. Squats were stout, but the discomfort was in the right place (quads) rather than the wrong place (lower back, adductors). Arm work was meh–kinda stalled out on the unilateral work it seems. Pressing was good, pulling was great.
Drank my electrolyte drink (LMNT) instead of my usual protein shake (saved that for after training). I sweat a lot and I do live in a desert. Performance (except for the triceps/biceps work) actually felt a little stronger today. Worth watching.
Hotel gym for the next week. Leg extensions, leg curls, and leg presses for the lower body. No challenges to train upper body usually, though I’ll likely stick with bilateral movements.
3 Likes
SUNDAY
BW: 151.8 lbs
waist: 34 1/4"
Saturday steps: 11.4k
AM cardio
34:53 minutes
AvHR (Max): 115 (145)
Cycle 4, Week 3, Session 1
Operation Mastodon
SSB back squat
185 lbs x 3 x 3
Supersets
24" box jumps 5 x 3
+25 lb hyperextensions 8 x 3
Yellow band straight-arm pulldowns 9 x 4
Black band internal/external rotations 9 x 4
Triceps: Seated dip machine
130 lbs x 6, 6
Superset
DB delt series 10 lbs x 9 x 1
Biceps: Seated unilateral preacher DB hammer curls
30s lbs x 6 (!), 6 (!)
Superset
DB delt series 10 lbs x 9 x 1
Chest/pecs: Seated pec deck
160 lbs x 9, 9 (!)
Supersets
Black band pull aparts 9 x 4
DB delt series 10 lbs x 9 x 1
Back/lats: Seated vertical wide-grip pulldown
90 lbs x 6 (!), 5 (!)
Superset
DB delt series 10 lbs x 9 x 1
No training while away on business in NYC. Did manage to get in a decent amount of walking, averaging about 12.6k per day Sunday through Saturday. Back in the gym today and picked up more or less right where I left off, which was nice to see.
2 Likes
Fleshing out options for the hypertrophy half of my weight-training days, and bringing back HIC.
Update: Swapping out the standing rope hammer curl for a Bayesian cable hammer curl and replacing the Preacher bench DB hammer curls with standing pinwheel curls. I’ll keep the standing unilateral cable hammer curl for weekday training when time is shorter.
2 Likes
WEDNESDAY
BW: 152.6 lbs
waist: 34 1/2 lbs
Tuesday steps: 10.3k
AM cardio
34:37 minutes
AvHR (Max): 119 (153)
Cycle 4, Week 3, Session 2
Operation Mastodon
SSB back squat
185 lbs x 3 x 3
Supersets
24" box jumps 5 x 3
+25 lb hyperextensions 8 x 3
Yellow band straight-arm pulldowns 9 x 4
Black band internal/external rotations 9 x 2
Unilateral triceps cable pressdowns 30 lbs x 6 x 2
Unilateral cable hammer curls 30 lbs x 6 x 2
Back: Reverse pec deck
110 lbs x 6, 6
Supersets
Black band internal/external rotations 9 x 2
Black band pull aparts 9 x 4
DB delt series 10 lbs x 9 x 1
Chest/pecs: Unilateral cable flye
R 17 1/2 lbs x 9 x 3
L 17 1/2 lbs x 9 x 3
Supersets
DB delt series 10 lbs x 9 x 3
Forearm DOMS from the DB hammer curls on the preacher bench on Sunday still a thing.
3 Likes
THURSDAY
BW: 151.2 lbs
waist: 35"
Wednesday steps: 12.8k
AM cardio
33:33 minutes
AvHR (MaxHR): 127 (156)
(((==+==)))
FRIDAY
BW: 151.8 lbs
waist: 34 1/2"
Thursday steps: 10.4k
AM cardio
33:46 minutes
AvHR (MaxHR): 122 (155)
Cycle 4, Week 3, Session 3
Operation Mastodon
SSB back squat
185 lbs x 3 x 3
Supersets
24" box jumps 5 x 3
+25 lb hyperextensions 8 x 3
Yellow band straight-arm pulldowns 9 x 4
Black band internal/external rotations 9 x 4
Triceps: Seated overhead cable pressdowns
67 1/2 lbs x 6, 6
Superset
DB delt series 10 lbs x 9 x 2
Chest/pecs: Seated machine press–neutral grip
150 lbs x 6 (!), 6 (!)
Superset
Black band pull aparts 9 x 4
Biceps: Unilateral hammer curls via preacher curl machine
R 40 lbs x 9, 9
L 40 lbs x 9, 9
Back/traps/rhombs: Chest-supported high pronated row
140 lbs x 6, 6
Superset
DB delt series 10 lbs x 9 x 2
Upper body work felt especially good. Top numbers on the press and the row. Swapped in upright rows for overhead presses in the DB delt series to emphasize the lateral delts.
Looked up PRs for CS hi-pro-row and seated machine chest press: 180 lbs x 6, 6 (6/23) and 170 lbs x 8 (8/23) respectively. Chasing those numbers.
2 Likes
SATURDAY
BW: 152.2 lbs
waist: 34"
Friday steps: 13.4k
Neighborhood Ruck
68:26 minutes
AvHR (Max): 124 (168)
2 Likes
I’m going to have to give this a try too. Might do it today to test myself.
How’s your shoulder doing?
1 Like
Curious how it works out. Do you know which variation you’ll do (pullups first then pushups or mixing them up and going back and forth)?
Shoulder is really doing well, thanks. Did my first pushups a few days ago. Pretty comfortable with most in-gym movements (if neutral grip). Still a little gunshy about returning to the mats.
2 Likes
I don’t blame you. Are you missing it at all?
1 Like
Some days are better than others. I stumbled on across a video of Gordon Ryan rolling with some students the other day and found myself dreaming-the-dream once again.
If I were ten years younger, I think I’d feel differently. Same if I was still at my old academy, to be honest, where it would be easier to carve out a role appropriate for where I am right now.
I’ll be forever grateful for Coach Mike and the folks at Mako BJJ who gave me the opportunity to take another sip from the silver cup, so to speak. But I think it’s probably a good time for me to put that chalice down.
3 Likes