WEDNESDAY
BW: 149.2 lbs
height/waist: 1.898
Tuesday steps: 11.7k
AM cardio
34:00 minutes
AvHR (Max): 117 (148)
(((==+==)))
THURSDAY
BW: 148.2 lbs
height/waist: 1.912
Wednesday steps: 9.3k
AM cardio
33:58 minutes
AvHR (Max): 131 (161)
(((==+==)))
FRIDAY
BW: 150.2 lbs
height/waist: 1.857
Thursday steps: 8.0k
AM cardio
33:30 minutes
AvHR (Max): 118 (146)
SATURDAY
BW: 150.8 lbs
height/waist: 1.898
Friday steps: 10.2k
AM cardio
33:43 minutes
AvHR (Max): 124 (153)
Full Body
Warmup – Lower body
Stationary bike 5 minutes
Quads
Pendulum squat +60 lbs x 9 (!), 7 (!)
Hams
45 degree hyperextensions 45 lbs x 6, 6, 6
superset with arms
Triceps
Standing unilateral cable pressdown 22 1/2 lbs x 9, 9, 9
Biceps
Standing unilateral cable Bayesian/Preacher/Hammer curls 22 1/2 lbs 9, 9, 9
Shoulders/Delts
Seated machine OHP 80 lbs x 6 (!), 5 (!), 5 (!)
Chest/pecs
Pec deck 170 lbs x 6, 5 (!), 5 (!)
Back/Lats
Seated vertical pulldown 90 lbs x 9 (!), 6 (!)
SUNDAY
BW: 150.8 lbs
height/waist: 1.912
Saturday steps: 14.0k
AM cardio
33:15 minutes
AvHR (Max): 118 (146)
(((==+==)))
MONDAY
BW: 151.2 lbs
height/waist: 1.912
Sunday steps: 14.0k
AM cardio
33:36 minutes
AvHR (Max): 124 (152)
TUESDAY
BW: 152.4 lbs
height/waist: 1.884
Monday steps: 10.2k
AM cardio
33:13 minutes
AvHR (Max): 113 (141)
Full Body
Warmup – Lower body
Stationary bike 5 minutes
Hams
Seated leg curl 185 lbs 9 (!), 9 (!)
Quads
Seated leg press +360 lbs x 6, 6, 6
Chest
Seated machine bench press 160 lbs x 6, 6, 6
superset with
Shoulders
DB lateral raises 20s x 9 (!), 6 (!), 5 (!)
Back
Mid pro row 140 lbs x 6, 6 (!), 6 (!)
WEDNESDAY
BW: 150.8 lbs
height/waist: 1.898
Tuesday steps: 12.0k
AM cardio
34:42 minutes
AvHR (Max): 117 (153)
(((==+==)))
THURSDAY
BW: 150.4 lbs
height/waist: 1.912
Wednesday steps: 7.9k
AM cardio
32:43 minutes
AvHR (Max): 122 (150)
FRIDAY
BW: 151.2 lbs
height/waist: 1.884
Thursday steps: 10.8k
AM cardio
34:26 minutes
AvHR (Max): 125 (156)
Hypertrophy Training
Warmup
Stationary bike 5 minutes
Hams
Seated leg curl 190 lbs x 6, 6 (!), 6 (!)
Quads
Seated leg extension 190 lbs x 6, 6 (!), 6 (!)
Chest
Seated pec deck 80 lbs x 6 (!), 6 (!), 5 (!)
Delts
Seated machine OHP 25 lbs x 6, 6, 6
Back
Seated vertical pulldown 90 lbs x 6, 6 (straps), 6 (straps)
SATURDAY
BW: 148.6 lbs
height/waist:
Friday steps: 14.2k
Ruck
64:27 minutes / 591 calories
AvHR (Max): 128 (172)
(((==+==)))
SUNDAY
BW: 150.0 lbs
height/waist: 1.912
Saturday steps: 16.8k
AM cardio
33:49 minutes
AvHR (Max): 121 (148)
(((==+==)))
MONDAY
BW: 151.0 lbs
height/waist: 1.884
Sunday steps: 9.5k
AM cardio
33:59 minutes
AvHR (Max): 122 (154)
TUESDAY
BW: 150.6 lbs
height/waist: 1.912
Monday steps: 6.2k
AM cardio
33:46 minutes
AvHR (Max): 128 (152)
Hypertrophy Training
Warmup
Stationary bike 5 minutes
Quads
Pendulum squat +60 lbs x 6, 6 (!), 6 (!)
Hams
45 degree hyperextensions +45 lbs x 6, 6, 6
superset with arms
Triceps
Unilateral cable pressdowns 22 1/2 lbs x 9, 9, 9
Biceps
Unilateral cable preacher/Bayesean/hammer curls 22 1/2 lbs x 9, 9, 9
Chest
Seated plate-loaded incline press machine +160 lbs x 6, 6, 6
superset with shoulders
Delts
DB lateral raise 25 lbs x 6, 6, 6
Back
High Pro Row 135 lbs x 9, 9
WEDNESDAY
BW: 150.8 lbs
height/waist: 1.912
Tuesday steps: 13.3k
AM cardio
34:47 minutes
AvHR (Max): 109 (142)
(((==+==)))
THURSDAY
BW: 151.0 lbs
height/waist: 1.898
Wednesday steps: 8.2k
AM cardio
35:03 minutes
AvHR (Max): 117 (146)
(((==+==)))
FRIDAY
BW: 152.2 lbs
height/waist: 1.912
Thursday steps: 10.5k
AM cardio
36:31 minutes
AvHR (Max): 110 (139)
SATURDAY
BW: 152.2 lbs
height/waist: 1.912
Friday steps: 10.0k
Ruck
62:05 minutes / 507 calories
AvHR (Max): 120 (159)
(((==+==)))
SUNDAY
BW: 150.0 lbs
height/waist: 1.912
Saturday steps: 13.1k
AM cardio
34:33 minutes
AvHR (Max): 117 (141)
(((==+==)))
MONDAY
BW: 150.0 lbs
height/waist: 1.884
Sunday steps: 8.7k
AM cardio
34:28 minutes
AvHR (Max): 114 (142)
TUESDAY
BW: 151.4 lbs
height/waist: 1.884
Monday steps: 8.1k
AM cardio
32:58 minutes
AvHR (Max): 122 (150)
Hypertrophy
Warmup
Stationary bike 5 minutes
Hams
Seated leg curl 190 lbs x 6, 6, 6 (!)
Quads
Seated leg press +360 lbs x 6, 6, 6
Delts
Seated machine OHP 90 lbs x 4, 4, 4 (!)
Chest
Seated pec deck 170 lbs x 6, 6, 6 (!)
Back
Seated vertical pulldown (supinated grip) 90 lbs x 6, 6, 6 (!)
(((==+==)))
Trying to get back into regular weight training. Numbers are about where I left them last week.
Switched from MyFitnessPal to MacroFactor to help with my diet planning. A lot more calories than I was eating, but with more accurate and honest accounting for each calorie. I am eating about 2,000 calories a day with a goal of getting to 143 lbs by mid-June (according to the app).
WEDNESDAY
BW: 150.8 lbs
height/waist: 1.912
Tuesday steps: 12.5k
AM cardio
33:12 minutes
AvHR (Max): 115 (149)
(((==+==)))
THURSDAY
BW: 150.4 lbs
height/waist: 1.912
Wednesday steps: 9.1k
AM cardio
34:05 minutes
AvHR (Max): 114 (141)
FRIDAY
BW: 152.2 lbs
height/waist: 1.912
Thursday steps: 13.1k
AM cardio
34:17 minutes
AvHR (Max): 112 (141)
Hypertrophy
Warmup
Stationary bike 5 minutes
Quads
Pendulum squat +60 lbs x 6, 6, 6
Hams
45 degree hyperextensions 45 lbs x 6, 6, 6
superset with arms
Biceps
Unilateral cable hammer/Bayesean/Preacher curl 22 1/2 lbs x 9, 9, 9
Triceps
Unilateral cable pressdown 22 1/2 lbs x 9, 9, 9
Back
Seated mid pro row 140 lbs x 6, 6, 6
Chest
Seated machine bench press 160 lbs x 6, 6, 6
superset with shoulders
Delts
DB lateral raises 20 lb DBs x 6, 6, 6
SATURDAY
BW: 153.4 lbs
height/waist: 1.884
Friday steps: 13.7k
Ruck
70:07 minutes / 559 calories
AvHR (Max): 118 (160)
(((==+==)))
SUNDAY
BW: 152.4 lbs
height/waist: 1.884
Saturday steps: 15.1k
AM cardio
33:39 minutes
AvHR (Max): 116 (145)
MONDAY
BW: 151.6 lbs
height/waist: 1.898
Sunday steps: 9.1k
AM cardio
33:23 minutes
AvHR (Max): 128 (156)
(((==+==)))
TUESDAY
BW: 152.4 lbs
height/waist: 1.898
Monday steps: 7.1k
AM cardio
33:01 minutes
AvHR (Max): 123 (156)
PM cardio
33:29 minutes
AvHR (Max): 120 (150)
WEDNESDAY
BW: 150.4 lbs
height/waist: 1.898
Tuesday steps: 10.7k
AM cardio
33:43 minutes
AvHR (Max): 127 (154)
Hypertrophy
Warmup
Stationary bike 5 minutes
Hams
Seated leg curl 195 lbs x 6 (!), 4 (!), 4 (!)
Quads
Seated leg press +410 lbs x 4 (!), 4 (!), 4 (!)
Shoulders
Seated machine OHP 85 lbs x 6 (!), 4 (!), 4 (!)
Chest
Pec deck 175 lbs x 6 (!), 4 (!), 4 (!)
Back
Seated vertical pulldown (pronated grip) 90 lbs x 6, 6, 6
Not a very strong showing today. Challenged by a few bump-ups (in bold), which is fine. But shoulders struggling at 85 lbs needs to change.
THURSDAY
BW: 151.0 lbs
height/waist: 1.912
Wednesday steps: 12.6k
AM cardio
34:37 minutes
AvHR (Max): 113 (145)
(((==+==)))
FRIDAY
BW: 150.6 lbs
height/waist: 1.912
Thursday steps: 6.9k
AM cardio
35:21 minutes
AvHR (Max): 112 (140)
(((==+==)))
SATURDAY
BW: 151.4 lbs
height/waist: 1.912
Friday steps: 11.0k
AM cardio
32:52 minutes
AvHR (Max): 119 (151)
(((==+==)))
SUNDAY
BW: 151.6 lbs
height/waist: 1.912
Sunday steps: 9.1k
Ruck
68:34 minutes / 517 calories
AvHR (Max): 114 (162)
MONDAY
BW: 152.8 lbs
height/waist: 1.912
Sunday steps: 11.0k
AM cardio
34:47 minutes
AvHR (Max): 107 (135)
Hypertrophy
Warmup
Stationary bike 5 minutes
Quads
Pendulum squat +65 lbs x 6, 6
Hams
45 degree hyperextension +45 lbs x 9, 9
superset with arms
Triceps
Unilateral cable pressdown 22 1/2 lbs x 9, 9
Biceps
Unilateral hammer curl/Bayesean curl 22 1/2 lbs x 9, 9
Chest
Seated machine bench press 165 lbs x 6, 6
superset with shoulders
Delts
DB laterals 20s 9, 6 (!)
Back
Seated high pro row 140 lbs x 6, 6
Going back to 3x/week with two working sets per exercise instead of 2x/week with three working sets per exercise. Looking for shorter workouts (an hour tops) and less CNS fatigue at the end of the day while stimulating the muscle more frequently over the course of the week.
TUESDAY
BW: 152.2 lbs
height/waist: 1.912
Monday steps: 12.0k
AM cardio
34:58 minutes
AvHR (Max): 109 (140)
WEDNESDAY
BW: 153.0 lbs
height/waist: 1.898
Tuesday steps: 10.4k
AM cardio
33:29 minutes
AvHR (Max): 114 (138)
Hypertrophy
Warmup
Stationary bike 5 minutes
Quads
Seated leg extension 190 lbs x 9 (!), 7 (!)
Hams
Seated leg curl 190 lbs x 6 (!), 6 (!)
Delts
Seated machine OHP 85 lbs x 6, 6
Chest
Seated pec deck 175 lbs 5 (!), 5 (!)
Back
Seated supinated grip pulldowns 90 lbs x 9 (!), 9 (!)
Interesting session. Still dialing in the 3x/week + 2 working sets/exercise programming, which already feels better than what I was doing before. Trying to be patient with delts, but thrilled to finally get two sets of nine on the supinated grip pulldowns.
Listening to my Boys on the ThinkBIGBodybuilding podcast for a little extra inspiration. Those guys (along with Fouad and the Hosstile crew) were my constant training talk companions during the pandemic. Leveraging some of that energy to get back on track.
Training Tunes. Love listening to soundtracks while working out. Need to do that more often.
