Monday
Bench 3x10x75lb
Landmine row 3x12x55lb
OHP 3x12x20lb db
Lat pull down 3x12x150lb
Chest press 3x12x30lb db
Front+lat raises 3x8x5lb db
Some mild knee rehab stuff
BW 138.6lb
5 Likes
Wednesday
Squat 12x115, 2x12x135lb
SSB good morning 3x12x60(barre)lb
Leg press 3x12x220lb
Landmine rdl 3x12x90lb
Calf raises 3x15x220lb
Abs
Morning BW 138.2lb
Yesterday, I met with kinesiologue, to see how I can improve my work out because I feel like I look the same what ever I do.
His evaluation was not what I was expecting. He aked a bunch of good questions on goals and previous injuries. But none on where I was at the moment lifting wise. He then tested my grip, vo2 max and flexibility. The vo2 max was the 6 minutes walk test. I canāt walk faster then 3.5 mph with out a limp but it was unchallenging other wise. My grip is very good. And flexibility is a debatable result. I have very long legs and short arms and short torso. So my result is poor. I re did the test at night for fun with PB who is 2inches taller then me but had shorter leg and an ape factor of +1. Mine is -2.
Guess what from crotch we have the same result but from our toes, he win. His toes are not as far as mine yet he is taller. I call BS on this test.
7 Likes
Thursday
Sated row 2x12x150, 12x160lb
Incline bench 12x35, 2x12x35lb db
Face pull 3x12x80lb
Viking press 3x12x30lb
Fly 3x12x20lb db
V grip pull down 12x170, 2x10x170lb
X mas arried early for us. More bike stuff.
7 Likes
Friday
Deadlift 2x10x135, 20x145lb
SSB 12x110, 2x12x120lb
GHD 3x12
Step up 3x12x30lb
Hack squat 3x12x45lb
Paloff press 3x8x40lb
BW 137.2lb
Some light rehab stuff to finish off
It is a chilly -20oC not including the wind. And itās not winter yet.
6 Likes
Sunday
Yesterday, we did the pump track. I cased the hell out of a table top. Muscle sore a bit today. But it was fun. And it was just the 2 of us so that was a lot of runs too.
Rowing 2000m in 9m36s. 
And some nerve flossing and stuff for me leg.
Saturday bw 136.8lb Sunday back to 139lb.
5 Likes
Monday, -20, feel like -28oC this morning
Bench 3x12x75lb
Landmine row 3x12x55lb
OHP 3x12x20lb db
Lat pull down 2x12x150, 12x160lb
Chest press 3x12x30lb db
Front+lat raises 3x12x5lb db
7 Likes
Tuesday
Squat 2x10x135lb
Good morning 3x12x60lb
Lunge 2x10x15lb db
Hip thrust 2x12x135lb
Calf raises 3x10x220lb
Met the kine this morning. I am not sold on his take on mass building. Low volume, yes but many hard to load move or strange combo.
Today , I have already did a swap ad ot was not working. The first move he put was a landmine squat for 2 sets of 10 but I am not able to clean more then 60lb at the moment on the landmine. So that makes landmind squat just junk volume.
I am also debating fully removing the leg press. Easy to load and replacing it for lunges and keeping the step up on deadlift day. Changing the RDL for hip thrust is good as it is easier to load.
He also like stuff done on yoga ball, again that screams a big fat no for me. I can do abs on their own. He does some strange combo that could be super good as super set but as combo again that creates junk volume like a row to curl.
I was expecting tempo work but he put it across the whole program, no drop set, RPE, no rep range. Just 2-1-1 tempo. He did not even change any thing on my deadlift day.
So, a bit disappointed.
6 Likes
Thursday
No way I am doing 5 back focus lifts the day before the deadlift day.
Seated row 3x12x160lb
Incline bench 2x12x35, 10x35lb db
Face pull 3x12x80lb
Viking presd 3x12x30lb
V grip pull down 3x12x170lb
Fly 3x12x20lb db
Back fly 3x12x10lb
Leg health jump drills (on the spot, forward, side to side from 1 foot the the other)
5 Likes
Friday
Deadlift 2x10x135, 8x145lb
SSB 12x110, 2x12x120lb
GHD 3x12 hands behind head
Step up 3x12x30lb higher step
Hack squat 3x12x45llb
Pallof press 3x10x40lb
6 Likes
Crap, I tryed my ski boots and I canāt get them on. Guess my feet got bigger
4 Likes
Saturday.
For a change, no biking.
But skiing. 6 runs in total. The dude at the rental looked so confused. 5ā8ā feet size 11 and body weight listed as 140lb.
Yes, it is the same place we call our home base for mtbāing
Morning bw 137.2lb
8 Likes
I am jealous. Not a whiff of snow around the Tetons.
1 Like
Sunday
BW 136.8lb
Nice to get on skies again. I am much better on 2 wheels but fun is fun. -10oC feels like -17 by the end of our ride. 6 rins in all. More blue trails then green this time.
7 Likes
I do miss skiing! Looks like fun!
1 Like
Monday
Bench 3x12x75lb
Landmine row 3x10x60lb
OHP 2x12x20l, 10x20b db / DB bench 2x12x30, 10x30lb db
Lat pull down 3x12x160lb / front+lat raises 3x12x5lb db
Bw 137.8lb
Some progress pictures
8 Likes
I do as well. I used to night ski 2-3 nights a week. I tell my wife when we retire I am buying a condo in Sun Valley. Come on Powerball, come on!
4 Likes
I DEFINITELY see a lot of change in this set of photos! Way to go! And your back - nice!
Oh, that reminds me, I need to check the one I bought on the spur of the moment a couple of weeks ago (I almost never play because I donāt think of it). Iām probably wealthy right now and donāt even know it!
Edit: well, maybe not wealthy, as I refuse to buy the more expensive tickets, but probably wealthier.
2 Likes
I went to months once, did not get one number. I would buy one a week. I decided that was enough. But I can see the draw of gambling, for the following few weeks I kept thinking if I do not buy a ticket, I would miss out winning the two hundred million dollars. That finally wore off.
1 Like
Tuesday
Squat 12x115, 2x12x135lb
Good morning 3x12x60lb
Leg press 3x12x220lb / Hip thrust 3x12x135lb
Calf raises 3x15x220lb / BSS 3x5 per side / abs
BW 137.0lb
This will need some re organisation. The good morning will go in a super set and I think the hip thrust will be acstend alone.
Today, my it band and femoro patellar tendon are a bit cranky. So I kept all movement easy for the knee.
6 Likes
Wednesday
Seated row 3x12x160lb
Incline bench 12x35, 2x10x35lb db / face pull 3x12x80lb
Viking press 3x12x30lb / v grip pull down 3x12x170lb
Fly 3x12x20lb db / cable back fly 3x12x10lb per side
Bw 138.0lb
7 Likes