10/4/20
A1) Ab wheel rollout from knees x10, x10, 10
B1) Side plank 20 sec x3 each
C1) Single leg bridge x10, x10, x10 each
Bike ride with the kid, 20 min
Trying some light core exercise in addition to hypertrophy work and tennis. Playing around with added activity this week.
10/6/20
A1) Leg Press (gradual warm-up sets, then, 4 plates each side) x10, x10, x8, x8
B1) Romanian deadlift 95lbs x8, x8, x8, x8
C1) Incline dumbbell curls 25lbs x8, 30lbx x8, 35lbs x8, 40lbs x5, x4, 30lbs x6
D1) Standing Arnold press (45lbs ea) x10, x10, x8, x7, x6
E1) Incline reverse crunch, Bwt x15, x10, x10
10/13/20
A1) RESS in smith machine, offset dumbbell 50lbs x10, x10, x10, x10 ea
B1) Dips (bodyweight) x5, x5, x5, x5
C1) Close grip chin up (bodyweight) x5, x5, x5, x5
D1) Arnold press 40’s x10, 50’s x4, x4, x4
10/20/20
A1) Leg Press (gradual warm-up sets, then, 4 plates each side) x10, x10, x8, x8
B1) Romanian deadlift 95lbs x8, x8, x8
C1) Incline dumbbell curls 35lbs x8, x8, x8
D1) Standing Arnold press 35lbs x20, x20
10/23/20
A1) RESS in smith machine, offset dumbbell 50lbs x10, 60lbsx10, x10, x10 ea
B1) Dips (bodyweight) x5, x6, x6, x5, x4
C1)SL Calf raises, x10, x10, x10 alternating
D1) Seated cable face pulls with rope 32.5 lbs x20, x20, x20, x20
E1) Reverse crunch x10, x10, x10
Doing something, keeping the wheels moving at least
10/25/2020
Fooling around with a template
2-3 sec eccentric for all
A1) Chin-up (Bwt) x10, x8, x6, x5, x4
B1) Military Press: 45lbs x10, 65lbs x10, 85lbs x8, x8, x8
C1) Seated calf raise (bent knees) 50lbs x10, x10, x10
C2) Goblet squat with dumbbell 50lbs x10, x10, x10
Boring- I think I’ll sub a lateral landmine goblet squat next time. Screw my boring workout ideas- more glute med I say…
D1) Lying hamstring curl 65lbs x10, 75lbs x10, 85lbs x8, x8, x8
E1) Medicine ball lateral throw to wall 40lbs x10, x10, x10 (alternating with breaks- can’t breath in the mask at this point)
F1) Reverse, close grip with E-Z preacher curl 20lbs x15, 30lbs x15, x15, x10- hey not bad on the ol’ elbow tendinitis…
G1) Seated leg extension machine 150lbs x10, x10, x10
Going to work on super-set pairings of these next time
10/27/20
A1) Leg Press (warm up sets) 380lbs x10, x10, x8, x8
B1) Romanian deadlift 95lbs x8, x8, x8, x8
C1) Dips (upright, bwt) x5, x6, x6, x5, x4
C2) Single leg calf raise (bwt) x10, x10, x10, x10
D1) Reverse crunch (bwt) x15, x12, x10
E1) Incline dumbbell curls 35lbs x8, x8, x8
E2) Seated dumbbell press semi-supinated grip 35lbs x10, x10, x10
10/30/20
A1) RESS in smith machine, offset dumbbell 50lbs x10, 60lbsx10, 70lbs x8, x8, x8 ea
B1) Dumbbell bench press with external rotation at top: 50’s x10, x10, x10
C1) One arm dumbbell row: 50 lbs x15, x15, x15 ea
D1)Machine calf raises, straight knee 205lbs x10, x10, x8, x7
E1) Seated cable face pulls with rope 32.5 lbs x20, x20, x20
F1) Decline (60 degree) sit up x8, x6, x6, x4
G1) Low cable pulley biceps curl, narrow handles 32.5lbs x15, x15, x15
G2) Low cable pulley lateral raise, one arm 12.5lbs x10, x10, x10 alternating
11/1/20
2-3 sec eccentric for all
A1) Chin-up (Bwt) x10, x6, x6, x5, x4
B1) Military Press: 45lbs x10, 65lbs x10, 95lbs x8, x8, x8
C1) Seated calf raise (bent knees) 50lbs x10, x10, x10
C2) Lateral landmine goblet squat (45lbs bar only) x10, x10,x10 each side, not sure if I’m doing these right, feel very tight and awkward in my hips
D1) Lying hamstring curl 65lbs x10, 95lbs x8, x8, x8, x8
E1) Medicine ball lateral throw to wall 40lbs x10, x10 (alternating with breaks)
F1) Reverse, close grip with E-Z preacher curl 40lbs x15, x10, x10, x10
G1) Seated leg extension machine 150lbs x10, x10, x10, x8
Gettin’ it done early on a Sunday
11/3/20
2-3 second eccentric
A1) Leg Press (warm up sets) 415lbs x10, x8, x8, x6
B1) Romanian deadlift 135lbs x8, x8, x8, x8
C1) Dips (upright, bwt) x3, x6, x6, x6, x4
C2) Single leg calf raise (bwt) x10, x10, x10, x10, x10 ea
D1) Reverse crunch (bwt) x20, x12, x10
E1) Incline dumbbell curls 40lbs x8, x6, x5
E2) Seated dumbbell press semi-supinated grip 40lbs x10, x10, x10
11/6/20
A1) RESS in smith machine, offset dumbbell 50lbs x10 70lbs x10, x10, x10 ea
B1) Dumbbell bench press with external rotation at top: 60’s x10, x10, x10
C1) One arm dumbbell row: 60 lbs x15, x15, x15 ea
D1)Machine calf raises, straight knee 205lbs x10, x8, x8, x8, x8
E1) Seated cable face pulls with rope 32.5 lbs x20, x20, x20
F1) Decline (60 degree) sit up x8, x6, x6, x6
G1) Low cable pulley biceps curl, narrow handles 50lbs x15, x10, x10
G2) Low cable pulley lateral raise, one arm 12.5lbs x10, x10, x10 alternating
11/10/20
2-3 second eccentric
A1) Leg Press (warm up sets) 360 lbs x10, x10, x8, x8, x8
B1) Romanian deadlift 135lbs x8, x8, x8, x8, x8
C1) Dips (upright, bwt) x5, x6, x6, x6, x4
C2) Single leg calf raise (bwt) x10, x10, x10, x10, x10 ea
D1) Reverse crunch (bwt) x20, x15, x10
E1) Incline dumbbell curls 40lbs x8, x6, x5, x4, x4
E2) Seated dumbbell press semi-supinated grip 40lbs x10, x10, x10, x8, x8
11/13/2020
A1) RESS in smith machine, offset dumbbell 50lbs x10 70lbs x10, x10 ea
B1) Dumbbell bench press with external rotation at top: 70’s x10, x10, x10
C1) One arm dumbbell row: 70 lbs x15, x10, x10 ea
D1)Machine calf raises, straight knee 205lbs x10, x8, x8, x7, x6, x7
E1) Seated cable face pulls with rope 32.5 lbs x20, x20, x20
F1) Decline (60 degree) sit up x8, x8, x6, x6
G1) Low cable pulley biceps curl, narrow handles 50lbs x15, x10, x10
G2) Low cable pulley lateral raise, one arm 12.5lbs x10, x10, x10 alternating
11/17/20
Skipped Sunday’s planned workout, so grouped this for the morning workout (leg press was being hogged)
2-3 sec eccentric for all
A1) Chin-up (Bwt) x10, x7, x6, x5, x5
B1) Military Press: 45lbs x10, 65lbs x10, 95lbs x8, x8, x8
C1) Seated calf raise (bent knees) 50lbs x10, x10, x10
C2) Lateral landmine goblet squat (45lbs bar only) x10, x10,x10 each side
D1) Lying hamstring curl 65lbs x10, 95lbs x8, x8, x8, x8
E1) Dips (Bwt) x7, x5, x5, x5, x5
F1) Single leg calf raise off step (Bwt) x10, x10, x10, x10, x10 ea
G1) Seated leg extension machine 150lbs x10, x10, 170lbs x10, x10, x10
11/20/20
A1) RESS in smith machine, offset dumbbell 50lbs x10 70lbs x10, x10 ea
B1) Dumbbell bench press with external rotation at top: 70’s x12, x10, x10
C1) One arm dumbbell row: 70 lbs x15, x10, x10 ea
D1)Machine calf raises, straight knee 205lbs x10, x8, x8, x7, x8
E1) Seated cable face pulls with rope 32.5 lbs x20, x20, x20
F1) Decline (60 degree) sit up x8, x8, x8
G1) Low cable pulley biceps curl, narrow handles 50lbs x15, x10, x10
G2) Low cable pulley lateral raise, one arm 12.5lbs x10, x10, x10 alternating
Long work day ahead didn’t want to advance anything today. Maintenance shit…
11/22/2020
Awaiting the possibility of another gym closure. C’mon and wear a mask people…
2-3 sec eccentric for all
A1) Chin-up (Bwt) x10, x8, x8, x5, x6
B1) Military Press: 45lbs x10, 65lbs x10, 110lbs x8, x8, x8
C1) Seated calf raise (bent knees) 50lbs x10, x10, x10
C2) Lateral landmine goblet squat (45lbs bar only) x10, x10,x10 each side, still very awkward, feel my groin is very tight
D1) Lying hamstring curl 65lbs x10, 100lbs x8, x8, x8, x8
E1) Medicine ball lateral throw to wall 25lbs x10, x10, x10 (alternating with breaks)
F1) Reverse, close grip with E-Z preacher curl 50lbs x10, x10, x8, x8
G1) Seated leg extension machine 150lbs x10,170lbs x8, x8, x8
Treadmill walk 4.0 incline 3.5 MPH; 20 min
11/24/20
2-3 second eccentric
A1) Leg Press (warm up sets) 360 lbs x10, x10, x10, x10, x10- pump city
B1) Romanian deadlift 135lbs x8, x8, x8, x8, x8
C1) Dips (upright, bwt) x10, x8, x7, x6, x6
C2) Single leg calf raise (bwt) x10, x10, x10, x10, x10 ea
D1) Reverse crunch (bwt) x20, x15, x10
11/29/20
Here we go again. Insanity believing I can get away with old dietary habits.
I need some help with accountability so here is me helping myself with accountability:
Comp update:
Bodyweight: (1/1/20) 215lbs—(1/30/20) 208lbs—(3/1/20) 203lbs—
(5/1/20) 198lbs—(5/15/20) 195lbs—(5/30/20) 194lbs—(6/19/20) 187lbs—(9/28/20) 200.5lbs—(11/29/20) 206.5 lbs
Height: 6 foot and a half
Circumference (all relaxed):
Neck: (1/1/20)15.25 inches—(1/30/20)15 inches—(3/1/20) 14.75"—(5/1/20) 14.75"—(5/15/20) 15"—(5/30/20) 15"—(6/19/20) 14.5"—(9/28/20) 15"—(11/29/20) 15.5"
Shoulders/upper chest: (1/30/20)50 inches—(1/30/20)49 inches—(3/1/20) 48"—(5/1/20) 48.5"—(5/15/20) 49.5"—(5/30/20) 48.5"—(6/19/20) 46.5"—(9/28/20) 47.5"—(11/29/20) 49"
Belly at umbilicus: (1/1/20)39.5 inches—(1/30/20) 38 inches—(3/1/20) 37"—(5/1/20) 37.5"—(5/15/20) 36"—(5/30/20) 35"—(6/19/20) 35"----(9/28/20) 37"—(11/29/20) 38"
Arms at mid-lateral triceps head: (1/1/20)14.5 inches—(1/30/20)14.5 inches—(3/1/20) 14.5"—(5/1/20) 14.75"—(5/15/20) 14"—(5/30/20) 14"—(6/19/20) 14"—(9/28/20) 14"—(11/29/20) 14.5"
Forearms at widest: (1/1/20)12.5 inches—(1/30/20)12.25 inches—(3/1/20) 12"—(5/1/20) 12"—(5/15/20) 12"—(5/30/20) 12.5"—(6/19/20) 12.5"—(9/28/20) 12.5"—(11/29/20) 12.5"
Quadriceps at inch above patella: (1/1/20)17.25 inches—(1/30/20) 16.5 inches—(3/1/20) 16.75"—(5/1/20) 16.25"—(5/15/20) 16.5"—(5/30/20) 16.5"—(6/19/20) 16.5"—(9/28/20) 16.25"—(11/29/20) 17"
Calves at widest: (1/1/20)15.5 inches—(1/30/20) 15 inches—(3/1/20) 15.5"—(5/1/20) 15"—(5/15/20) 15"—(5/30/20) 14.75"—(6/19/20) 14.75"—(9/28/20) 15"—(11/29/20) 15.5"
2-3 sec eccentric for all
A1) Chin-up (Bwt) x10, x8, x8, x5, x6
B1) Military Press: 45lbs x10, 65lbs x10, 110lbs x8, x8, x8
C1) Seated calf raise (bent knees) 50lbs x10, x10, x10
D1) Lying hamstring curl 65lbs x10, 100lbs x8, x8, x8, x8
E1) Reverse, close grip with E-Z preacher curl 50lbs x10, x10, x8, x8
F1) Seated leg extension machine 150lbs x10,170lbs x8, x8, x8
12/1/20
One month of high frequency training with the goal of improving body comp and (hopefully) not injuring anything while the looming threat of gym closure haunts my holiday season and I am drinking a nightly German beer from the Costco Advent calendar. Run-on sentences may also be a thing with me now.
As little rest as possible, wearing mask, supersetted:
A1) Leg Press 360lbs x15, x12, x10
A2) Reverse Dumbbell Lunge 35’s x10, x10, x8
B1)Standing Parallel Grip Dumbbell OHP 35’s x15, x10, x7
B2) Dumbbell Bench Press with External Rotation 55’s x10, x10, x8
C1) Seated Machine Calf Raise with Straight Knees: 205lbs x13, x10, x8
C2) Seated Toe Raises x20, x20, x20
D1) Standing One Arm Cable Lateral Raise (alt) 22.5lbs x10, x10, x10
D2) Standing Cable Triceps Overhead Extension with Rope: 37.5lbs x10, x10, x10
Treadmill walk 3.5 MPH, 3.0 incline; 15 min
12/2/20
A1) Trap Bar Deadlift (low handles) 205lbs x15, x15, x10
A2) Glute Bridge (Bwt) x20, x20, x20
B1) Chin-up (Bwt) x11, x8, x7
B2) One Arm DB Row (supported) 60lbs x10, x10, x10
C1) Wide Grip Seated Row 60lbs x10, x10, x10
C2) Kettlebell One Leg RDL 30lbs x10, x10, x10
D1) Kneeling Cable Crunch with ball behind knees 42.5lbs x12, x12, x12
D2) Bicycle Crunch (Bwt) x15, x15, x15
E1) Incline DB Curls, (wide grip) 30lbs x10, x8, x8
E2) Standing DB hammer curls 25’s x10, x10, x8
Incline treadmill walk, 3.5 MPH, 15 min