Too late for that. 
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December 1, 2025
Leg Curl 3x12
Shoulder Press 3x12, 1x8
Pull Over 3x10
Side Lateral Raise 3x8
Curls 1x12, 2x10
Triceps Push Down 4x10
Time: 31:00 minutes
The new approach is finding me sore as 
. I am particularly weary of the side lateral raise. That is how I muffed my shoulder up 2-3 years ago.
I am still trying to come up with a good program 3-4 days a week. Maybe legs/push/pull. I am old fashioned and do like full body workouts. That is not a secret.
See everyone Wednesday.
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New programs have a good way of shocking the system. Every year when I switch from a full body to muscle group split I notice some really nice gains. I have settled into the following program (if it helps).
Monday: Legs
Tuesday: Push (Chest/Shoulders/Triceps)
Wednesday: Pull (Back/Biceps)
Thursday: Long Cardio Session (Bike, etc.)
Friday: Long Metcon
I usually do ~20 minutes of conditioning before each strength session and mix in core and accessory work. To me, this schedule has been optimal for training 5 days in a row and maximizing recovery for each muscle group. Usually, each muscle group has at least 24 hours to recover. If you’re cramming it all into 5 consecutive days that is about as good as it gets. 
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Thank you. The metcon? That would be me walking up the stairs to the home gym. Actually maybe the cobra bag, sprints on the Airdyne, jumping jacks, starting slow. I could use a good long Airdyne ride 1 to 2 days a week.
I was sore as after last night’s workout, but felt good this morning. I might schedule a light Airdyne ride then a post ride sauna for this afternoon.
Thank you again for the schedule and ideas.
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Ha ha, the metcon is like a Crossfit workout. Just combining different exercises and machines in several supersets to get the heart rate up. You could do ~1-2 minutes on the Airdyne and combine with a few other exercises, etc. I did one this morning that took about 20 minutes. More power to you if you can do long Airdyne rides. That seat is too far forward for me to do a long ride. I’ll take the Peloton for the long ones.
Good luck on the Airdyne and sauna! 
It does punish the prostate area. From the outside.
1 Like
December 3, 2025
Day three of my new thing.
Start Time: 5:27 AM End: 6:19 AM
Total Time: 52:00 mins
Squats 1x15, 3x20, 1x25
Shoulder Press: 4x15
Pull Ups: 4x15 (adapted)
Pull Down: 3x12
Skull Crusher: 2x12, 2x10
Inverted Curls: 3x10
My upper arms took a good pump this morning.
My shoulders handled everything quite well. I felt a slight twinge since my previous workout. But it seems OK.
Overall Roger Ebert would say, 
.
See you Friday!
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Took a few days. Switched back to the Soloflex. It is not as hard on my shoulders as the other equipment. Which is good.
I eased off a bit this morning. But it felt good.
Wednesday then?
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The switch back was good. Even with the sliding bench my back started acting up after deep knee bends on the Total Gym. Then the shoulder went numb the day after my December 3rd session. The “assisted” dips (at an angle) also put my shoulders in a funky position.
Chuck Norris and Gina would be very disappointed with me.
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December 10, 2025
No “Pre Workout”
Mid-PM session. It went well. I prefer early AM but I do what I need to do.
There is a good full body post workout going on.
See everyone Saturday!
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Dec 12, 2025
Early AM: 4:31 AM. END: 5:34 AM
Pre Workout: Tim Horton coffee
I will update in an hour +/-.
See you soon!
Finally a real keyboard.
That first set of dips surprised me. I did not expect that many reps. It did affect the following 2 sets. I did not think about myoreps until just now. Maybe I should have given that a go.
Shrugs were a significant increase from my previous workout. Can’t beat that. Up right rows I performed with a bit of caution. I could feel a bit of a twinge in my left should still. I need to figure out a way to keep increase resistance for my neck exercise, Two ten pound discs are fine, but I do not want a third disc sliding around above my face. I am not pretty, but a 5 lbs. discs to the kisser might not help matters.
Stacy has been using the fake Peloton but has not resistance trained since before Thanksgiving. She has bone density issues. She does wear a weighted vest around the house during the day. The added resistance training can only help I assume.
We have our work Christmas lunch after we get the students on the bus and down the road this afternoon. I think I will go with the house salad and bleu cheese. In the end the I imagine I will be gnawing on the cheese burger. I do not like being the guy who orders the most expensive thing on the menu.
I had a bit of an eerie morning. I took one of the GSDs outside. He is all about chasing things that squeak. It is pitch dark (for me) and I toss his squeaky ball and he doesn’t come back. Being a sable I can’t see where he was. Then he goes ape and runs back to me and stands next to me. He wanted nothing to do with any ball toss. I asked, “Do you want to go in?” and he heads right to the back door. Now the rest of the story. Our resource officer let on a few weeks ago that pets had been disappearing along the river for a bit of time. (If I have typed this previously my apologies…) I ask the obvious, wondering if it is a mountain lion? He stated that was what the sheriff(s) and game warden thought. Then a game cam picked up a rather robust wolf. The wardens have been trying to track him down, but he is slick. I will probably pick up some 12 gauge slugs today. Having typed all that, I cannot say I had a wolf wandering near the property, but whatever was making my dog edgy kind of makes me wonder what is out there. He has chased a guy off our property (same guy) a couple of times in the very early AM. Maybe that person is lurking again.
Enough of that. One more week until the holiday break. I am ready. My girl and her husband are arriving December 28 to live with us. She is doing an externship for speech language therapy (MS West Virginia) at an office in Idaho Falls. I told her to stay away from school districts, so she wants to work with veterans. My son in law is trying to get hired at the Idaho National Laboratory. Everyone wish him luck.
I am apparently chatty today. With that I will see everyone on Monday!
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I love the “not today” under cardio. I read it with total attitude. “Not today, buddy!” In the tone of someone saying “If you think I’m gonna whatever, you’ve got another thing coming!”
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Not my favorite. I keep telling myself I will either Airdyne or skip rope. As of yet it has been a one sided discussion.
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This is brilliant! I’m going to do this!!!
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I did this for almost a year: 8 hours a day, from breakfast until, well, 8 hours later, with 1/3 my bodyweight packed into the vest.
It was kind of awkward at work—I wasn’t WFH at that point—but it was just me and a junior dude that reported to me in the office at the time, so he wasn’t gonna say anything (haha!). And I’d get a lot of strange looks while pumping gas, or buying groceries, or picking up the kids from school, but whatever…
There was an article on here that prompted me to do it at the time—probably something about fat loss, yada, yada, yada—but I can’t find it now. Anyway, I’m not sure it helped anything, but I will say it was pretty awesome to move through the day with all that extra weight and (by the end of the experiment, anyway) not really notice—until the vest came off!
Yeah, for what all that is worth…
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Well I don’t think I’ll be wearing it to work or the grocery store or anything like that. Lol. But while I’m at home doing laundry, up and down the stairs over and over. Sounds like a good way to burn som extra calories. We’ll see how it goes!!
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In the town down the road a guy wore his while out walking/jogging. People called the cops on him because they thought it was a tactical vest
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Folks probably thought you were FBI wearing a vest. You should have started yelling, “Hands in the air!” 
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I got asked about it a few times—some folks wondered if it was a tactical something-or-other.
And I definitely got more than a few concerned looks, everywhere from “Oh, he’s law enforcement” to “OMG, he’s a terrorist bomber,” haha!
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