4/12/25 weight: 202.8
Extra Saturday Workout
A. Incline Tate Press 3x10
B. Cable Rope Hammer Curl 3x8
C. Overhead Rope Cable Extensions 3x10
D. Machine Preacher Curl 10/10/8
E. 45 degree Back Raises 3x10
F. Palloff Press 3x10
6 Likes
4/14/25 weight: 203.4
A. Hammer Strenght Incline Press 8/8/8/10
B. Cable Crossovers 3x12
C. Pulldowns 3x10
D. Seated Row 2x8
Cut things short due to some stomach issues. Unpleasant.
5 Likes
4.15.25 weight: 201.8
2-mile walk
5 Likes
4.16.25 weight: 200.8
A. Seated Leg Press 3x10
B. Reverse Lunges 3x8
C. 45 degree Back Raises 3x10
D. Military Press 35/25
E. DB Lateral Raises 3x10
F. Face Pulls 3x12
G. Rope Pushdowns 3x12
H. Cable EZ Bar Curls 3x12
I1. Hip Bridges 3x12
I2. Crunches 3x16
5 Likes
4.17.25 weight: 200.6
2-mile walk
5 Likes
4.18.25 weight: 200.8
A. Hammer Strength Decline Press 4x10
B. Hammer Strength Front Pulldown 3x10
C. Cross-body Cable Raises 3x12
D. Straight-Arm Pulldowns 2x15
E. Incline DB Curl 2x10
F. Overhead Rope Cable Extension 12/12/10
G. Kneeling Cable Crunches 3x10
F. Bunch of Birddogs
7 Likes
4.21.25 weight: 202.4
A. Hammer Strength Incline Press 10/10/8/8
B. Cable Crossovers 10/10/12
C. Underhand Pulldowns 10/10/10
D. Seated Row 8/10/10
E. One-Arm Reverse Grip Pushdowns 12/12/12
F. Seated DB Curl 10/10/10
G1. Crunches 15/15/15/15
G2. Glute Bridges 15/15/15
6 Likes
4.23.25 weight: 199.6
A. Bulgarian Split Squat 3x10
B. Reverse Lunges 3x8
C. Leg Extensions 3x10
D. Standing Calf Raises 3x10
E. 45 degree Back Raises 3x10
F. Military Press 30/30
G. Face Pulls 3x12
H1. Crunches 3x15
H2. Glute Bridges 15/12/12
6 Likes
4.28.25 weight: 200.6
A. Incline DB Press 3x12
B. Machine Flyes 3x10
C. Chest Supported Row 4x8
D. Underhand Pulldown 2x10
E. Overhead Rope Extensions 3x10
F. Incline DB Curl 14/12/10
G1. Crunches 3x15
G2. Glute Bridges 3x15
Played basketball with my oldest son last night and whooped him like a red-headed stepchild. Hope to play again tonight. It’s so much easier to play when I don’t weigh 245.
8 Likes
4.30.25 weight: 198.8
A. Front Squat 8/8/16
B. Military Press 20/20/20
C. Romanian DL 8/8/8
D. DB Lateral Raises (to overhead) 10/10/10
E. Cable Rope Hammer Curls 8/8/8
F. Rope Pushdowns 10/10/12
Been eating out with my son since last Thursday. Really happy the weight has gone down in that time.
7 Likes
5.2.25 weight: 198.8
A. Hammer Strength Incine Press 3x10
B. Cable Cross-body Raises 3x10
C. Hammer Strength Seated Row 3x10
D. One Arm Pulldowns 8/10/10
E. Overhead Rope Extensions 3x12
F. Cable EZ Curls 3x12
G. Ab Wheel Rollouts 3x12
5 Likes
5.5.25 weight: 199.8
A. Hammer Strength Incline 8/8/8/6/8
B. Cable Crossovers 3x12
C. Seated Row 10/10/15
D. Straight-Arm Pulldown 2x15
E. Rope Pushdowns 3x12
F. Machine Preacher Curl 3x8
G. Bunch of Birddogs
In a rush this morning because I was arguing about education over Whatsapp with my oldest son. Glad the weight was below 200 even after the weekend.
6 Likes
5.6.25 weight: 198.4
I was planning on walking this morning, but it was sprinkling AND I saw on Next Door last night that there is a decent-sized alligator in the lake that I walk around in the dark. I don’t trifle with alligators. So I went to the gym instead and did a lot of stretching and a bunch of different ab stuff and 45 degree back raises.
7 Likes
5.7.25 weight: 198.4
A. Reverse Lunges 3x10
B. Bulgarian Split Squat 3x10
C. Romanian DL 3x8
D. Military Press 20/15
E. Reverse Incline Flies 3x12
F. Face Pull 3x12
G. Reverse Grip One Arm Pushdowns 3x10
H. Incline DB Curl 3x10
My shoulder is still crap. I concentrated on bringing the bar back over my head on the military presses, and the lactic acid built up so fast. I’m not sure why that would make such a difference.
8 Likes
5.8.25 weight: 198.6
Whole bunch of stretching and ab stuff.
6 Likes
5.9.25 weight: 199.6
A, Inc DB Press 10/10/12
B. Neutral Grip Chins 1/2/3/4/5/6/5/4/3/2/1
C. Machine Flyes 3x12
D. Inc Tate Press 3x10
E. Plate Loaded Preacher Curl 3x8
5 Likes
5.11.25 weight: 200.6
A bunch of stretching, ab stuff, and treadmill. Damn, the treadmill is boring.
5 Likes
5.12.25 weight: 201
A. Incline DB Press 3x10
B. Cross-Body Cable Raises 3x12
C. One-Arm Pulldowns 3x12
D. Machined Seated Row 3x10
E. Machine Tri Extensions 3x10
F. Machine Preacher Curl 3x8
6 Likes
5.13.25 weight: 200
Bunch of stretching and ab stuff. My lower back has been killing me when I wake up. Like holding onto the sink to get my underwear on. I sit all day, so I know I need to stretch a lot more. I’m going to look on YouTube for a structured stretching routine to start doing in the evenings at home.
5 Likes
Joe DeFranco. Agile 8 and/or Limber 11
4 Likes