Leg extension 55 lbs x 10 85 lbs x 10 115 lbs x 10
130 lbs x 10
150 lbs x 8
170 lbs x 6
190 lbs x 4 220 lbs x 5 (!) 130 lbs x 14 + 6 (RP)
Seated leg curl 40 lbs x 10
55 lbs x 10
70 lbs x 8
90 lbs x 6
110 lbs x 4 130 lbs x 6 70 lbs x 20
Glute kickback
90 lbs x 10
110 lbs x 8
130 lbs x 6
150 lbs x4 170 lbs x 9 90 lbs x 20
Hanging knee raises
BW 3 sets of 20
Total workout time: 100 minutes. Did a lot of feeder sets in the leg extensions to make sure that the knee was well warmed and ready to go. It held up fairly well. A little extra pressure during the heaviest leg curl set, but nothing too bad. We’ll see how everything feels tomorrow morning …
First time in a while that I did a “leg day”. Surprised at how much I liked just focusing on one area; I’m used to splitting up my leg work across multiple days.
Movers are scheduled to arrive on Thursday morning, so I might switch things around to do my push day tomorrow and cardio on Thursday. Hard to believe that, by the end of the week, I’ll be waking up in my new home back in the same desert town I left in 1999.
Zone 1 Cardio
Incline treadmill
3 miles / 406 calories / 55 minutes
Looking at gym options near my new desert locale … Visited a would-be mega gym Chuze Fitness. Tons of amenities - most of which I’d never use. Big, cheap AF a $10/month, plenty of equipment. Felt “better than nothing.”
Did cardio at an Anytime Fitness nearer to my neighborhood. Pretty small. Smaller than both Anytime Fitnesses I trained at in Seattle (Kent and West Seattle). No place for heavy lifters with one squat rack and one Smith machine. But I’ve been focused on machines for the past several months, so maybe that’s not a big deal.
Critical issue, given how small it is (I’ve been to better hotel gyms), is how busy the place gets when I like to train. I’ve got two time windows I’m looking at. If either of them leaves me with a mostly empty gym, I’ll probably make the move. I’ve gotten accustomed to training in smaller gyms, and the bigger options - like Chuze - leave me a little cold.
The home gym option is tempting. We’ve got a great, new, clean two-car garage. But the recent heatwave here in southwest has Mrs. Burien Top Team wanting to use that garage for cars - so I’m not sure how much space would be left for even a modest squat rack.
Also, having shelled out so much f%cking money over the past few months with the new house and cross-country move, the thought of spending another couple hundred setting up a home gym isn’t an easy one - at least, not right now.
Seated machine chest press
50 lbs x 10
70 lbs x 8
90 lbs x 6
110 lbs x 4
130 lbs x 2 150 lbs x 9 (!) 75 lbs x 20 (!)
Low2high cable flye
25 lbs total x 10 x 3
Seated Arnold press
10 lbs x 10 x 3
Seated DB lateral raise
5 lbs x 10 x 3
Seated dip
130 lbs x 10
150 lbs x 8
170 lbs x 6
190 lbs x 4
210 lbs x 2 230 lbs x 6 (!) 115 lbs x 20
Got a workout in at the Anytime Fitness near the house. I can’t imagine what that small space is like when it gets busy. Going to check out Desert Sport and Fitness tomorrow.
Bringing the pressing back carefully. Went very light on the delt work. Thinking about a Push/Pull/Push/Legs 4x/week meso into mid-September to try and bring both pecs and delts up.
Horizontal row - Close grip / Thib 4-count
70 lbs x 10
100 lbs x 8
115 lbs x 6
130 lbs x 4
145 lbs x 2 160 lbs x 8 (!) 80 lbs x 20 (!)
Rear delt machine
50 lbs x 10
70 lbs x 8
90 lbs x 6
110 lbs x 4
130 lbs x 2 150 lbs x 9 (!) 75 lbs x 20
Face pulls
12 1/2 lbs x 10
17 1/2 lbs x 10 x 2 (forgot to change weight)
22 1/2 lbs x 10
27 1/2 lbs x 10
Standing cable bicep curls
32 1/2 lbs x 10
37 1/2 lbs x 8
42 1/2 lbs x 6
47 1/2 lbs x 4
52 1/2 lbs x 2 57 1/2 lbs x 9 (!) 32 1/2 lbs x 20 (1)
Chinups (to failure)
BW x 10
BW x 6
BW x 4
Still feeling things out with this new PPPL split. Emphasizing upper back on Pull Day. Also still at Anytime Fitness. Visiting Desert Sport and Fitness on Friday and hope to start training there shortly thereafter. Photos look good. Just a matter of the timing (how busy does it get when I want to train) and the vibe.
90 minutes start to finish. And with my body weight near historic highs, let’s try that calorie counting again:
Incline DB press
40 lbs x 10
50 lbs x 8
60 lbs x 6
70 lbs x 4
80 lbs x 2 90 lbs x 20 100 lbs x 9 (!)
Felt like the first real test of my injured shoulder from a supportive standpoint. A little awkward at first, but better as I warmed up which was a good sign.
DB pullover
50 lbs x 10
55 lbs x 10
60 lbs x 10
65 lbs x 10 70 lbs x 10
Grateful for the top set at 70 lbs. Definitely felt I had it in me.
Seated Arnold press
10 lbs x 12 x 3
Seated DB lateral raises
5 lbs x 12 x 3
Nothing special here. Going very slow and steady after years of screwing up my shoulders with too much range of motion, too much weight, too much volume …
Tricep pressdown
37 1/2 lbs x 8
47 1/2 lbs x 6
57 1/2 lbs x 4 62 1/2 lbs x 9 (!) 37 1/2 lbs x 20 (!)
Back squat
BW x 10
95 lbs x 8
135 lbs x 6
160 lbs x 4
185 lbs x 2 205 lbs x 4 95 lbs x 20
RDLs
BW x 10
95 lbs x 8
115 lbs x 6
135 lbs x 4 160 lbs x 9 (!)
Seated leg curls
55 lbs x 10
70 lbs x 8
90 lbs x 6 110 lbs x 4 55 lbs x 20
Back extensions
BW x 10 x 3
superset with
HLRs
BW x 10 x 3
Experimented with the leg program for short-limbed lifters suggested in CT’s recent webinar on training by body type. First time doing back squats in a long time. Nice to get them back in the rotation.
Still some hamstring soreness, so I backed off the volume set on the RDLs and didn’t chase weight with the leg curls.
Zone 3 Cardio DB Muscle Snatch
6 reps left / 15 sec rest / 6 reps right / 15 sec rest = 1 set
25 lbs DB / 26 sets
Inspired to get after it today after catching up with @flappinit’s log. This workout is an old T-Nation classic I’ve resorted to from time to time when the treadmill wasn’t an option. Not sure if I burned anywhere near 400 calories. But a nice change of pace all the same. Starting up at the new gym - Desert Sport & Fitness - tomorrow morning. Very excited!
Chest - Single arm cross body cable press
15 lbs x 10
20 lbs x 8
25 lbs x 6
30 lbs x 4 35 lbs x 20
Like these as a third chest exercise. Good for volume. Hard to load because so much bracing required when doing one arm at a time. With all the equipment at the new gym, I may swap this out for another press that I can load heavier. Didn’t see a Swiss bar, though. That would be ideal.
Chest - Machine pec deck
50 lbs x 10
70 lbs x 8
90 lbs x 6 110 lbs x 4 130 lbs x 9, 9, 9
Shoulders - DB Arnold press
20 lbs total weight 15 x 3
Shoulders - DB lateral raises
10 lbs total weight x 15 x 3
Overhead triceps extension
37 1/2 lbs x 8
47 1/2 lbs x 6
57 1/2 lbs x 4 62 1/2 lbs x 5 (!) 27 1/2 lbs x 20
First workout in the new gym. Lots of space. Lots of equipment. It will be fun to bring variety in my training for the first time in a long while. Couldn’t find a Swiss bar - which was strange since they had just about everything else. Looking forward to tomorrow’s training!
75 minutes start to finish using 2-minute rests.
Going to back to a modified Velocity Diet to try and shed 8-10 lbs over the next six weeks.
Somehow my photo of the Precor dashboard didn’t come through, so I don’t have accurate figures. One hour at 3.3 mph and 5% incline was the workout. I’ll do it again on Thursday and be ready to snag the numbers manually.
Actually had to force myself to do cardio today because I really was looking forward to lifting! That’s in part a credit to my new gym. Really enjoying the space so far.
Chest - Machine press
70 lbs x 10
90 lbs x 8
110 lbs x 6
130 lbs x 4 150 lbs x 9 75 lbs x 20
Push 1 was with a seated incline machine press. This was a straight machine press. But I’ll credit the double progression at 150 lbs for 9 all the same.
Chest - Single arm low2high cable flye
12 1/2 lbs x 10
15 lbs x 10
20 lbs x 10
22 1/2 lbs x 10 25 lbs x 7
Had to do these one arm at a time due to space limitations. Will look to find a way to better brace myself the next time I do these this way. Probably could have done more weight and more reps if I were better anchored.
Shoulders - Seated DB Arnold press
20 lbs total weight x 20 x 3
Shoulders - Seated DB laterals
10 lbs total weight x 20 x 3
Just putting in the work here. Will add five pounds to both Arnolds and laterals and start with eight reps on Sunday.
Triceps - Seated dip
130 lbs x 10
150 lbs x 8
170 lbs x 6 190 lbs x 4 115 lbs x 20
Stalled out at the attempt at 210 lbs. I’ve did 230 lbs for six a week ago. I’m blaming the cable on the machine which was bare, with the rubber coating worn off. I felt an unusual amount of tension from the first rep, but tried to work through it. Was a little gratified to see that there was an issue with the cable.
About 80 minutes start to finish. Had planned to do a third chest exercise, but felt pressed for time (as usual). May be something for the second half of the meso.
Zone 1 Cardio - Incline treadmill
38:25 minutes / 300 calories / 2.1 miles
Still not 100% certain these treadmill numbers are correct … Had to cut it shorter than preferred due to time constraints. Thinking about cycling down the treadmill as I cycle up the rower over my three cardio/conditioning days. Something like:
Tue: 5 min rower 60 min treadmill
Thu: 10 min rower 40 min treadmill
Sat: 20 min rower 20 min treadmill
Legs tomorrow. Curious about tomorrow morning’s weigh-in. I’ve got that feeling I like when my upper body feels thick and full, but I’ve still got a belly and all I want is to keep the former and lose the latter. The Recomp Dream, no?
Quads - Back squat
BW x 10
95 lbs x 8
135 lbs x 6
160 lbs x 4
185 lbs x 2 215 lbs x 4 160 lbs x 8 115 lbs x 20
Inspired to increase the volume after reading some Instagram posts from Paul Carter. A little disappointed at the top set. But it’s been awhile since I’ve done back squats
Hams - RDL
BW x 10
95 lbs x 8
115 lbs x 6
135 lbs x 4 160 lbs x 9 120 lbs x 15
Hams - Seated leg curls
75 lbs x 8
90 lbs x 6 110 lbs x 9 80 lbs x 20
Lower back - Back extension machine
50 lbs x 10
90 lbs x 10
130 lbs x 8
150 lbs x 6 170 lbs x 9 125 lbs x 20
95 minutes start to finish. Was planning on some abs work but now I’m thinking it’s something i should add to cardio day given time issues. I remember a T-Nation article awhile back that talked about doing cardio and abs work together as being helpful for fat loss.
