October 29, 2024
5:03 AM
Pre-Workout. 100% Columbian (coffee)
Ab Stimulator. Mode I. Level 10. 20 minutes
Bench Press. 1x10, 2x8
Lat Pull Down/Biceps Curl. 3x12
Behind Neck Press. 1x9, 1x8, 1x6
French Press. 1x15, 1x12, 1x15
Front Squat. 3x12
Reeve’s Curls. 2x10
Total Time. 27:00 mins
Total Reps. 150+
A good AM workout!
See you Thursday!
October 31, 2024
6:00. PM
Pre-Workout 100% Colombian
Ab Stimulator. Mode II. Level 11. 20 minutes
Soloflex II
Incline Press. 2x12, 1x15
Dorsi Bar Pulldown. 3x9
Shoulder Press. 1x10, 2x8
Standing Curls. 1x12, 2x9
Squats. 3x12
This was good. A good pump. I felt strong.
I backed off resistance a bit, then over the last few weeks I have dug back in. I noticed I have been a bit blah. However for a PM session this was good.
News of the Week:
My son in law has been accepted to BYU Law. He had previously been offered spots at McGeorge, the University of Idaho, the University of Utah, but he wanted Provo, and he will be going there.
Next, I took my wife to the Sabaton concert film, A Tour to End All Tours, last evening. Though she had a rock video girl bod until she was 40 (probably, the radiation tablets and hormones wiped her out), she never could abide the Metal. But she liked Sabaton. I am glad she enjoyed herself.
Until Saturday!
Congrats to your son-in-law. My son graduated from Gonzaga law last year. Attorneys in in great need right now.
He is excited
November 2, 2024
Traveling, using Rogue Bands…
Post PM nap:
Ab Stimulator. Mode III. Level 9. 20 mins
Super Set:
Side Lateral Raise. 3x8
w/
One Armed Shoulder Press. 3x10
Two Handed Row. 3x12
Atlas Push Ups. 2x12
Concentration Curls. 4x12
Toe Raises (Body Weight). 2x30, 1x20
Time: 22:00 mins
See you Tuesday!
Congrats to you SIL! Way to get after it on the road!!!
November 5, 2024
5:10 AM
Pre-Workout: 100% Columbian
Ab Stimulator: Mode I, Level 8, 20 mins
Soloflex I
Bench Press. 3x12
Lat Pull Down/Biceps Curl. 3x12
Shoulder Press. 3x8
French Press. 3x8
Front Squat. 3x12
Total Reps: 156
Total Time: 25:00 Mins
My hands are still a bit shaky post workout. Still have that pump. Increased resistance on the shoulder press, French press, and front squat.
Dentist at 3:00 PM
School is also a polling location. No students today, just meetings.
See you Thursday!
November 7, 2024
4:20 AM
Pre-Workout. 100% Columbian
Soloflex II
Ab Stimulator Mode II. Level 12 20 mins
Incline Bench Press. 1x12, 1x10, 1x8
Dorsi Bar Pull Down. 2x10, 1x8
Shoulder Press. 1x9, 2x8
Standing Curl. 1x12, 1x10, 1x9
Squats. 3x9
Total Reps. 141
Total Time 25:00 mins
Increased resistance on the incline press and squats. A good session. A bit early. But it worked.
See you Saturday!
November 9, 2024
5:30. PM
Soloflex III
Ab Stimulator Mode III. Leve 8 20 mins
Dips 2x7, 1x5
Pull Ups. 3x1
Up Right Row. 3x12
Toe Raises. 3x12
Dead Lift 3x10
About 40 minutes
Total Reps. 124
See you Tuesday!
November 12, 2024
5:30 PM
Pre Workout: French Roast
Soloflex I
Ab Stimulator. Mode I Level 8 20 mins
Bench Press. 1x12, 1x9, 1x5
Lat Pull Down/ Biceps Curl. 2x12, 1x8
Behind Neck Press. 1x8, 1x9, 1x10
French Press. 1x9, 1x8, 1x10
Front Squat. 3x12
Total Time: 30:00 mins
Total Reps: 148
Increased resistance on bench press. Front squats as well. I think the French press stimulates my triceps better than push downs. Just a thought.
The snow is coming. I need to get tires on the Subaru. The Mini is too light to get around in, once the snow sticks. My other Mini is heavier, but the Subaru is safest. I am not sure why I brought that up?
Anyway, a good session today. I feel the pump, hands are a bit shaky (like the old days). I have typed before, I need to add sprints back to my sessions. The Airdyne mostly. I just forget. Must be 60?
See you Thursday!
Nice work. Those snow tires must be on your mind is why you brought it up. 
I give my friend who lives in Colorado hell for joining the Subaru cult but they are great cars for the snow. Not that this southern boy knows anything about that but out in Colorado they are everywhere so they must be.
Probably God working through you to remind me. I’m not even sure I need snow tires. Did we put all-seasons on last time? Who knows. Must remember to discuss. It was flurrying here yesterday as I left for work, so if I need 'em, now’s the time.
I just put the snow tires on my daughter’s car yesterday. It’s coming.
Gonzaga is a good school. Good for him!
November 14, 2024
Pre Workout: 100% Columbian
Ab Stimulator. Mode II Level 13 20 mins
Soloflex II
Incline Press. 1x12, 2x9
Dorsi Bar Pull Down. 3x12
Shoulder Press. 2x8, 1x9
Standing Curl. 3x12
Squats. 3x12
Total Time. 27:00 mins
Total Reps. 163
Incline press, shoulder press and curls I mixed resistance, shock rings and free weights. For squats I lowered resistance, but I dropped my duff much closer to the floor. Overall this was a better workout even though theoretical resistance was down.
Saturday should be an adventure as I am looking to use the same approach.
See You Then!
November 16, 2024
1:05 PM
Ab Stimulator Mode III. Levels 9-11. 20 mins
Soloflex III
Dips. 1x8, 2x5, 1x3
Pull Ups 
. 3x1
Up Right Row. 3x9
Calf Raise. 3x15
Dead lift. 3x12
Total Reps. 132
Total Time. 21:00 mins
Rader Chest Pull between each pull up. I have not tried that move for years. It might become more present.
My goal for next week, my first set of dips, is ten reps. Pull ups first set, two reps.
This evening I will be attending the 50th birthday of a coworker. Two years ago she was given 3-6 months to live. Currently she is in remission and still punching. It will be a good evening.
See you Tuesday!
That’s certainly an excellent reason to celebrate.
Hopefully the birthday party was great! Heck of way to overcome that kind of diagnoses. Definitely a lot to celebrate!
November 19, 2024
4:50 AM
Pre Workout: French roast
Ab Stimulator. Module I. Level 8. 20 mins
Soloflex I
Bench Press. 1x12, 1x8, 1x6
Lat Pull Down/Biceps Curl. 3x12
Behind Neck Press. 1x12, 1x11, 1x10
French Press. 1x10, 2x8
Front Squat. 2x10, 1x12
Total Reps. 153
Total Time: 25:00 mins
Not bad today. Benching is stalled. Next Tuesday I might cut back to just two sets.
Pull downs were good. Front squats had increased resistance. Not bad with that either.
Actually, next week will be M-W-F due to travel. Back on the shuttle. Logan, Utah this time.
See you Thursday!
Like you mentioned, probably a good idea to change up the weight/rep scheme a little bit to get the bench moving again.