9.12.25 weight: 194.6
A. Hammer Strength Decline 10/10 then drop set 12/10
B. Machine Flies 10/10 then drop set 10/7
C. Seated Row 10/10 then drop set 12/10
D. Straight-Arm Pulldowns 12/12
I want to keep my weight below 195, so I’m cutting it close today. Not sure why it went up a lb. yesterday, but I gotta watch it. There is a noticeable strength difference between 191 and 194 that is surprising to me.
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Don’t get hung up on the scale number. Use the mirror. If you like what you see keep doing what your doing. If your lifting better a couple lbs heavier then be a couple lbs heavier as long as the mirror is good. If your building muscle your weight is gonna go up. I know gaining a couple lbs is a mind fuck but if mirror and performance are good then you good!!! I’ve gotten back to heavy lifting this week with a small calorie bump and weight has come up a few lbs in this first week. I look the same just fuller muscles.
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9.13.25 weight: 195.4
Bunch of stretching
Bunch of Abs
A. Overhead Rope Extensions 12/12 drop set 10/6
B. Incline DB Curl 15/15/15
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9.15.25 weight: 196.6
A. Cable Crossovers 15/15/15/15
B. Cable Crossbody Raises 10/10/10
C. Pushups 1xF
D. Hoist Pulldown 12/10/10
E. Hoist Mid-Row 12/12/12
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9.16.25 weight: 194.8
A. Military 10/10 then drop set 8/6/6/7
B. DB Lateral Raise to Overhead 10/10/10
C. DB Shrugs 10/10/10
D. Facepulls 15/15
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9.18.25 weight: ? (in hotel)
Bunch of stretching and abs
A. Incline Tate Press 3x10
B. Incline DB Curl 3x10
Taking it easy today and tomorrow while I’m traveling. Mini-recovery break.
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9.21 weight: ? (forgot to weigh before going to gym)
Bunch of stretching
A. Kneeling Cable Crunches 12, 12, drop set 12/7
B. Total Gym Abs 12/12/12
C. Rope Pushdowns 12,12, drop set 12/6
D. Rope Cable Hammer Curl 8, 8, drop set 8/5
10 minutes of incline walk on the treadmill. I’m moving my alarm back 20 minutes this week, and I’m going to start doing some cardio in the mornings.
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What time does that make it for you?
I’m at 5:30 now, and know I’d do better with 5:15. BUT AT WHAT COST?? 
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It will be 4:20.
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9.22.25 weight: 196.4
A. Hammer Strength Incline Press 10/8/8/9
B. Cable Crossovers 10/10/10
C. Neutral Grip Chins 6/6/5/4
D. Hoist Mid-Row 10/10/10
10 minutes incline walk on treadmill.
Went to bed early and slept pretty well. Wasn’t really tempted to snooze this morning, but it’s usually later in the week when I tend to do that.
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Yeah, that’s early. I wouldn’t be able to get buy-in from the husband to go to bed as early as I’d need to.
What time do you go to bed usually? I think, as a generalization, that men do better with missed sleep than women do.
Well, it’s only me in the house, so I go to bed whenever I want to 
Generally I start heading to bed about 9.
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I’m usually up at 4:00. Usually in bed by 730 and asleep by 800. I love an early morning. 
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If I were going to be up in the 4’s I’d have to make 8 my sleep time, too. Currently, for 5:15-5:30 I like to be in bed at 8:30, lights out at 9 or 9:15. I prefer to wake before the alarm if possible, which happens pretty often.
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9.23.25 weight: 195.2
A. One-Leg Leg Press 3x10
B. Reverse Lunges 3x8
C. Leg Extension 3x12
D. Seated Calf Raise 3x12
E. One-Leg Glute Bridge 3x10
F. Donkey Kicks 3x10
Took the extra time this morning to do the glute bridges, donkey kicks, and some stretching. I don’t ever stretch after working out, and it felt good.
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9.24.25 weight: 193.6
Bunch of stretching and abs
A. Overhead Rope Extensions 8/10/10
B. Machine Preacher Curl 10/10/10
C. Machine Tri Extensions 10/10/10
D. Machine Curls 12/12/12
10 minutes incline treadmill walk.
I have a catch in the area of my right shoulder blade that made it hard to sleep, and continues to make it hard to breathe. It’s unpleasant. I can’t really get a good stretch on it, and I’m not even sure if it is a muscle of joint issue. Being old sucks.
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Agreed.
I’m going through the same thing. Have you had any imaging done?
Might be worth trying massage. You may have a muscle thing going on that is causing issues. If you feel better after massage this is prob what’s going on. Could also be fluid in the joint or a slap tear. Imaging will show this.
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I don’t think it’s that serious. At least I hope not. I woke up with it Friday. I can’t point to when it might have happened. Could just be from sleeping on the hotel bed. A massage sounds like a good idea. That’s not something my mind ever goes to. I may do that tomorrow afternoon.
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9.25.25 weight: 192.6
A. Cable Crossovers 15/15/15
B. Cable Crossbody Raises 10/10/10
C. Pushups 2xF
D. Farmers Walks 3x45yds
I went and had a massage yesterday. I think it was only my third one in my life and it was fantastic. That little lady bore down on me to where I was nearly in tears. It felt so good afterward. This morning after waking up, it is tight again, but not nearly as bad as yesterday. I decided not to do any back work today to let it rest up some.
I have to go meet with a DA this morning. In April of 2024, my wife’s ex-husband came to our house banging on the door and ringing the doorbell. I told him to leave a couple of times. He’s the type of guy will instigate and say “hit me, hit me!” so he can press charges. I should have waited for the police to arrive, but instead I went out and bowed up to him (he was of course filming everything with his cell phone). My stomach touched his and he laughed and patted me on the shoulder because he thought that he had me for assault because of that. I launched him off of the porch onto his back on the sidewalk. He was fine, the police came, took everyone’s statements, looked at the video from his phone and our doorbell and left. About a month ago I got notice that I had a warrant out. Turns out the DA issued a ticket for misdemeanor assault, but they mailed it to a previous address so I never got it. So I had a failure to appear charge. I went to the courthouse to handle that (paid $800 in bounds). This morning we meet to discuss. By Texas law, as soon as he was asked to leave and refused, he was criminally trespassing and I had every right to physically remove him, so I’m not sure why I was issued a ticket to begin with. We’ll see what happens. Odds are they just keep my $800 and everything goes away. I will say, that chunking that piece of shit off of my porch was one of the best days of my life. I still watch the video from time to time.
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