February 3 2024
One set of 100 deep knee bends
Super Set
Shoulder Press 3x 15,8,8
Pull overs 3x 12,10,10
Super Set
Curls 3x 12,10,10
Skull Crushers 3x 12,10,10
Body Curl Downs 3 sets
Dead Hang 1 minute 40 seconds
Twenty five minutes total.
The food/nutrition tracker is helping. Even yesterday, after I thought I had really over done it, I had eaten 2200 calories, two hundred above my goal. But I thought I had been shoveling close to 3000 kc.
20 min sauna
Tuesday then!
Feb 6, 2024
Leg Press L6 +100 10-10-10
Seated Row L6+50 10-10-10
Shoulder Press L4+20. 10-10-10
Pull Downs L5+20. 10-10-10
Triceps Push Down L4+10. 10-10-10
Inverted Curls L4+10. 10-10-10
Body Curl Downs L6
Well, back to Dr. Darden’s 10-10-10
Took about 15:00 min
Onto Friday
I came down with a a flu yesterday. Hence I put in a workout today I did the following:
Leg Curls Level 3 3x10
Seated Row Level 6 4x12
Shoulder Press Level 3 4x10
Inverted Curl Level 4 5x5
Skull Crusher Level 4 5x5
Abdominal Curl 1 x 20, 1x10
Edit: I was so goddamned sick I reproduced my journal here wrong. I had been having headaches on and off for a bit. Tuesday’s workout left me abnormally sore. That kept getting worse. Then Friday, inservice day of all things, the hammer dropped. I had gone to my class early to check on a student, sent some emails, then went back home. I texted my principal, told him for the first time in 18 years I would miss my first inservice. My wife swabbed me for the COVID, that was negative. Then I slept. Yesterday, in the flu fog, I got up, put in that workout, then hit the couch. I probably should have skipped the session. I do feel better today.
February 13, 2024
Leg Press L6 4x20
Seated Row L6 3x10
Shoulder Press L3 4x10
Pull Downs L5 3x10
Skull Crusher L3 3x10
Inverted Curls L3 3x10
Dead Hang L6 70 seconds
20 Min Sauna
This flu is just hammering me. I have coughed so hard I have 6 pack abs. Plus, when I am coughing, I get light headed. No appetite either, for the most part. That’s a plus.
See you Thursday.
February 15, 2024
Traveling to Boise tomorrow. I do not know if the AirBnB has a home gym so I did a Dr. Darden 10-10-10 session in. More HIT less volume I guess. Anyway, everything on the XLS:
Leg Press L6+120 lbs. 10-12-17
Seated Row L6+70 lbs. 10-10-11
Shoulder Press L4 10-10-15
Lat Pull Dow L5+50 20-12-20
Triceps Push Down L4+10 10-15-12
Inverted Curls L4+10 10-10-15
100 Sec Dead Hang L6
About 16:00 Total
I picked up a 20" lat neutral grip pull down bar. I wondered if it would get it done on the XLS and it fits quite nicely. There is a nice lat squeeze at the bottom. Triceps ext. felt good with it as well.
Early at work tomorrow to keep caught up, then a 5 hour drive. Maybe we will skip that ugly Southern Idaho swing and head through Howe-Butte-Cary-Shoshone and come out on I-84 about Mountain Home.
See you Monday or Tuesday!
Four and a half hours back to the Upper Snake River Valley, snow every mile. I had the fortunateness of a nap when we got unpacked.
Then it was time for my session. Three days between workouts.
Anyway:
Leg Press L6+140 lbs. 10-10-17
Seated Row L6+100 lbs. 10-12-12
Shoulder Press L4+10 lbs. 13-10-20
Pull Downs L5+ 70 lbs. 15-15-15
Triceps Push Down L4+10 lbs. 10-15-10
Inverted Curls L4+10 lbs. 10-15-12
Dead Hang L6 120 seconds
Total Time 16:30 Minutes
20 Minute Sauna
A good session.
A 5:30 AM start. A good workout for AM. It goes as follows:
And my workout partner
I like this Still Living Longer Stronger. The 10-10-10 is challenging and not something that is wiping me out. It does not mean I will not do Super Slow again, I just mean it is nice to recover and put a second workout in during a week. I like working out, so HIT approaches, brief, intense workouts are excellent, but there are times I just want to spend and hour during a workout. I have thought over time doing HIT workouts takes more discipline than traditional approaches. Staying out of the gym is a discipline.
I turned 60 today. I completed a Still Living Longer Stronger workout. Had dinner with my wife, at home. Three hours post workout, still feeling it.
Happy Birthday.
Happy Birthday!!
Happy birthday! Sounds like the perfect way to spend a Monday milestone birthday.
I do believe I need to switch to 30-10-30. 10-10-10 works well, but my XLS has a 400 lbs. limit. So I have reached the limit on leg press, and coming very close on seated row. To be safer, it might be best I lower the weight and increase the difficulty of the set. Though looking at trainees performing 30-10-30 on YouTube, it looks robust. Thursday will be my first attempt, then I will have 3 days to recover. I have thought of adding bands instead of weight discs, but I dislike bands, Soloflex aside. I wonder how the 30-10-30 will affect other exercises, wearing me out before I get to them. We will see how my shoulder press performs after the 30-10-30 seated row. Anyway, I will report on Thursday evening.
I did the following
Leg Press L6+100 Lbs. 30-10-30
Seated Row L6+70. Lbs. 30-10-30
Shoulder Press L5 10-11-15
Pull Downs L6+50 Lbs. 10-16-30
Skull Crushers L6. 10-6-10
Inverted Curls. L5 + 10 Lbs. 10-12-12
Dead Hang Level 6 + 30 lbs. 70 seconds
Sit Ups L5. 20 reps
10 min sauna
All Done
March 4, 2024
Felt ready to go at 2:00 PM
Then the wind and cold attacked. By 6:50, start time, I felt like Florida would be the place to hit the gym.
Leg Curl L2 10-10-10
Seated Row L6+140 lbs. 10-12-12
Shoulder Press L5+5 lbs. 10-10-10
Pull Downs L6+70 lbs. 10-10-10
Skull Crushers L5+ 5 lbs. 10-10-10
Inverted Curl L5+5 lbs. 10-11-11
Sit Ups 3x10
I felt sluggish. Reconfiguring the XLS took more time than usual… A total of 16-17 minutes total.
No sauna.
March 6th 2024
A Tabata session on my Airdyne:
5 minute warm up
8 rotations
2 minute cool down
It has been awhile, but it felt good.
Tomorrow Then!
March 7, 2024
I tried to mix it up more regarding the XLS and freeweights, etc. I used Rogue bands on a few moves. I weigh 205 lbs. The XLS has a max of 400 lbs. I do not trust that.
Leg Press, Level 6 + 150 lbs. + orange bands. 10-10-10
Seated Row Level 6 + 100 lbs. + blue bands 10+6+10
Shoulder Press Level 5 + 5 Lbs. 10-13-10
Lat Pull Down L6 + 70 lbs. 10-14-15
Triceps Ext + 20 lbs. 10-10-13
Dumbbell Curls + 20 lbs. (Each). 10-10-10
Ab Bench + 20 lbs. 10-10-10
I muffed up the Rogue on the seated row, I should have stuck with orange. Blue was a bit stiff. I should have pushed the leg press better.
The Ab Bench, we’ll see. I have a umbilical hernia. Caution is everything.
20 minute sauna.
See you Monday.
March 9, 2024
Tabata workout:
Five minute warm up
8 rotations
4 minute cool down
13 minutes total
March 11, 2024
Finished Justified, again, then:
Leg Press. L6+150 lbs. + orange strap: 13-12-13
Seated Row L6 + 100 lbs. + orange strap: 12-13-12
Shoulder Press L5 + 5 lb.: 12-14-13
Reverse Grip Pull Down L6 + 80 lbs.: 15-13-16
Triceps Ext. 20 lbs.: 13-13-13
Dumbbell Biceps Curl 20 lbs. (Each): 12-11-11
Ab Bench + 30 lbs.: 12-10-12
15:00 mins
20 min sauna
Woke about 5:15. I had a cup of some off brand coffee at I get at Amazon for cheap. (Basic Joe’s) Then I saddled up on the Airdyne and put in a Tabata session.
5 minute warm up
8 rotations (20 seconds/10 seconds), 4 minutes total
4 minute cool down
I am not sure I have the patience or have the desire to put in 5 hours a week of Dr. Attia’s Level 2. (I know, it is not his personally…) More better, I still think (especially on the Airdyne), is Kenneth Cooper’s “Cooper Points”. Those go back to the 70s, but the idea pre-dates Level 2 and is not much different, if at all.
Regardless, I prefer the Tabata at the moment. It fits well with the Still Living Longer Stronger. I believe.
Well, tomorrow, being Thursday is 10-10-10 day.
March 14, 2025
A mixed bag. I swapped out upper body exercises today. I did my Thursday leg curl with a nice increase in time, but muffed the resistance on some of the new lifts.
All exercises on the XLS:
Leg Curl L2 10-15-12
Dip. L4 12-20-14
Inverted Side Lateral Raise L2 12-10-17
Neut. Grip Pulldown L6+blue Rogue Band
10-8-14
Incline Fly L3. 10-8-10
Lying Triceps Push Down L3 10-20-15
Seated Curl L3 12-15-18
Too little resistance, but I did read too little is better than too much. I was pleased in the jump with the leg curl. I hate leg curls like some hate squats.
I will have it narrowed down better on Monday.
Total Time 15:58
20 min sauna
