March 7, 2026
Start: 4:00 PM End: 5:00 PM
Total Reps: 384
Total Gym
Deep Knee Bends/Level 5: 5x20
Shoulder Press/Level 3: 5x8
Seated Row/Level 4: 4x12
Dips/Level 4: 1x12, 1x13, 1x15, 1x20
Pull Down/Level 4: 4x12
Skull Crushers/Level 3: 4x10
Inverted Curls/Level 3: 4x12
A lazy Saturday workout. Not a bad pump, but the Total Gym is more or less a calisthenics machine. Though, if I decide to TG for awhile, there is an option to add free weights.
See you Tuesday!
March 9, 2026
Pre-Workout: Chock Full Oâ Nuts coffee
Start 5:18 AM End 5:53 AM Total Time: Approx 35 minutes
Bench Press: 3x12
Lat Pull Down/Biceps Curl: 3x12
Behind Neck Press: 1x12, 1x10, 1x8
Triceps Push Down: 1x12, 2x8
Front Squat: 3x12
Neck Harness: 1x12, 2x10
I will edit in a bit.
I now have a real keyboard to use.
This morning felt a bit brutal. If I had not needed to be at work, and in the shower when I was done, I would have taken some floor time. I did not use a stop watch, so I was surprised that my overall time was 35 minutes. My workout pace must be pretty engrained as a habit. Anyway I ended up with a robust 35 minutes and a pretty good pump from knees to shoulders.
I had a peanut butter and jelly sandwich for breakfast. Not a fan per se, but I am a bit burnt out on eggs and sausage.
On to Wednesday.
March 11, 2026
Pre-Workout: Coffee 20 oz.
Start Time: 4:45 AM End Time: 5:26 AM Total Time: 41 mins
Vacuum: 35 reps
Incline Press: 3x15
Behind Neck Pull Down: 1x10, 2x12
Seated Press: 1x12, 1x10, 1x12
Standing Curl: 3x12
Squats: 3x8
Neck: 3x12
Total Reps: 209
Up early. I would rate this a good effort. A good pump.
Take care, see you Friday.
March 13 2026
Pre Workout: coffee (Chock Full O Nuts)
Rather early workout. 4:40 AM to 5:01 AM Total Time: 31 mins
I put about 80% effort. I stayed away from the stop watch and still landed within that 25 to 35 minute workout window. That first set of dips felt OK at first, but when I hit eight within set one I was 
Out of luck. There was no rep nine. (Sounds like a novelâŠ)
I weighed at the docâs yesterday, fully dressed, which included my ski coat. I weighed 215 lbs. My home scale locked me in at 200 lbs. sans any type of clothing. I am guessing I weigh around 207-210 lbs. So, I am not losing weight, but I am holding my own. I actually thought I would be heavier. Right now that assuages my attitude toward my weight.
I put in a good sleep last evening. The best in sometime.
Until Monday!
I do not. I did DDP Yoga for a year. But I started getting low back, sciatica, etc.
I will look into neck work though, other than the harness work and neck âpressesâ.
I have been watching highlights of the US womenâs and menâs Olympic Weightlifting competition from 2024. Hats off to Olivia Reeves and Hamilton Morris. Morris was the first member of the menâs âsideâ to win a medal since 1984. Olivia Reeves is just a machine. I watched the Wide World of Sports every Saturday when I was a pup. While others my age were glued to the TV watching football (during the season), I was one of the few who knew who Vasily Alexeev was. Or the Great Alexeev as he was known. Then there was Naim Suleynmanoglu from Bulgaria/Turkey who was out of this world. Unfortunately he passed in 2017. Drugged to the gills, alcohol, and heavy smoking, did not do him any favors.
It is good to see Americans on the podium now. Youtube supplies access now for competitions that you had to search for once ESPN destroyed the Wide World of Sports, Monday Night Baseball on ABC, George Michaelâs Sports Machine. There used to be some good stuff! Who could forget motorcycle ice racing from Moscow?
3.16.2026
A new week.
Pre Workout: Coffee
Time: 5:47 AM
End: 6:20 AM
Feeling it in my deltoids, latissimus, and thighs.
Book on audio: Stalinâs War
See you Wednesday!
Edit: After showering, and dressing, the work I felt in the muscle groups listed above lessened, but I then felt stimulus in my pectoralis. (I donât know, âpecsâ is so broish.) This was another session, overall, in which I wished I could have taken some floor/mattress time. It has been about two hours, and certain muscle groups aside, I still feel spent. I did time myself between sets, thirty plus seconds between sets for each exercise. I was a bit disorganized this morning. I was just tired I think. I am having trouble staying asleep. That first hour I sleep I relax and two things happen, first I get restless leg, second I have to go pee. I cut off caffeine at 10 AM, now I need to figure out when to cut off liquids. Then there is the occasional GSD who wants to play ball at 2:00 AM. I have tried a med for restless leg, but the twitches blow right through the meds. Today is âVirtual Dayâ in the school district I teach in. Students do classwork online. But not so much really. No doubt I will nod off at my desk. Since no one pays attention to me (I am ten years older than my nearest co-teacherâŠ) I get a bit of private time. I think they are afraid I am going to go AARP on them and tell them to get off my GD lawn. I do have a co-worker who has been trying to subvert me over the last few years. He is a know it all primadonna. The problem is during a âblockâ I teach 3-4 classes, he teaches one. Anymore than that and he shits himself. I have seen him tantrum. Well enough of my complaining. Have an excellent Monday, and I will be posting on Wednesday! (My workout anywayâŠ)
Alexeev and motorcycle ice racing⊠some fine memories!
March 18, 2026
Pre Workout: coffee
Start Time: 5:03 AM End Time: 5:30 AM
Ab Stimulator: Mode III, Level 10, 20 mins*
Incline Press: 2x10, 1x9
Lat Pull Down/Biceps Curl: 2x12, 1x8
Seated Press: 1x10, 2x8#
Skull Crusher: 1x10, 1x12, 1x11
Squats: 2x8, 1x9
Total Time: 27 minutes
Total Reps: 145
This morning was somewhat rushed. Certainly disorganised again, but it was a session. And a half asleep, disorganized session is better than none.
Off to Friday!
On another note: After discussion on another site, I combed through my Kindle and came across Weight Lifting is a Waste of Time by John Jaquish. I remember not being very moved by his first chapter and apparently it went lost in my Kindle library. To be frank, it might become lost again. He is big on variable resistance, and I could not tell while reading the foreward, the introduction, or the first chapter if he was getting credit for a tool (the X3 Bar) that provides the user with variable resistance. The first of its kind. Well band workouts have been with us for a long time. Variable resistance weight machines have been around even before Nautilus, while those who use free weights in the gym have been using bands and chains to create variable resistance by attaching bands and chains to the weight bar.
Re-starting this book comes on the heels of finishing Rick Newcombeâs The Magic of Weight Lifting Though I support Mr. Newcombeâs life-long excitement of strength training, I did not find his work to contain much motivation. Though The Magic of Weight Lifting did remind me to watch Ric Drasinâs videos archived on YouTube. So far the books I have read concerning bodybuilding/weight lifting/strength training, that I would recommend would be The Nautilus Book by Ellington Darden, The Black Prince by Robbie Robinson, all of Dave Draperâs books, Steve Reevesâ Building the Classic Physique, and Frank Zaneâs Fabulously Fit Forever. I am waiting to pick up a copy of Dan Johnâs Never Let Go. I have read very good things about Dan Johnâs work.
But Jaquishâs book? I might get through chapter 2 this time. There is more to Jaquishâs book than I have listed (Watching his interviews and reading the foreword and introâŠ) At the rate I am going I might finish it when I am 80.
I have enjoyed reading Dan Johnâs books. Admittedly I have not read his Never Let Go book. He has a really good podcast where he does Q&A. Available on Apple Podcasts and Youtube.
Thank you!
I am almost done with chapter 2. I misunderstood parts of chapter 1. I think, so far, Jaquish interchanges âwaste of timeâ with inefficient, or vice versa. (In regards to barbell training.) Arthur Jones was writing about the inefficacy of barbell training 50 years ago. Hence, variable training is more efficient than traditional barbell training. This is not a new point of view. I know there are many who log here that would call bull on that. I would agree with that verdict. I will continue to work my way through said book. Wish me luck.
March 20, 2026
Good Morning!
No Pre Workout.
Vacuum: 1x30
Dips: 1x10, 2x5
Haney Shrugs: 3x12
Up Right Row: 3x8
Dead Lift: 3x9
Neck Harness: 1x12, 2x10
Total Reps: 169
Total Time: 36 minutes
Dips felt strong. Especially the first set. Dead lift was strong as well. Overall time well spent!
Until Monday!
Nice workout. Good to hear you were feeling strong today. 
Love days like that!
I need to get to work with my neck harness too. I actually have it sitting in a corner in my office at work. You have inspired me to add some.
Thank you. I have noticed the last three âDip Daysâ I am slowly climbing the rep ladder, particularly in that first set. I worry about my lower back and its slow descent into stenosis, but I forget about my neck sometime. As far as my pregnancy belly button is concerned, so far as I can find, the vacuum is the preferred exercise for that. Thanks for stopping in!
March 21, 2026,
Still âplugging awayâ at Weight Lifting is a Waste of Time. I know there are some folks out there who dig John Jaquish. I am not. If l read him correctly after starting over, he claims he is the first to use science to apply variable resistance to improve bone density in women who have osteoporosis. If I am correct about that, then he was not familiar with the Nautilus osteoporosis studies that Ken Hutchins directed in the 70s (?). I am half way through, this part of the book has been extending his idea that band exercises build bigger muscles and more strength than free weights. I have lifted free weights I use a band machine now. While my machine allows me to build muscle and tonus, as well as strength, I was a lot stronger in my 20s-30s using just a bench and squat rack plus weights. I am not complaining, I push and pull what I can, but I would try senior power lifting if I could. Without my skeletal issues, I think I might have been somewhat competitive. I am assuming of course. He has basically written a very long brochure for his X3 bar. I have never seen one so I will not make an uninformed product review. Half way to go kids!
I did not get to sleep until after midnight so I am deferring to this afternoon.
On another note, I keep having to get prior authorizations for a pain management med I take. And, every beeping month The pharmacy keeps telling me the pre-authorization was declined. So I go in, see the doc, and we fill out forms and send them back in. Though the insurance claims they have OKâd the pre-authorization. So my last visit I got a copy of the pre-authorization, brand new. Saturday I go in to the pharmacy, hand them my prescription and sure effing enough, sorry, the insurance company has denied your pre-authorization. I told him that is impossible, I have a copy right here. And as I suspected over the past months, the insurance company was pre-authorizing a prescription I have never taken. I take an extended release. The HMO I belong to was pre-authorizing an immediate release med. Bumble fucks. So, fortunately, the pharmacy tech who took the time to figure out the problem, applied a coupon that cut the price of the pills by forty dollars. I go to pay for it and I said something about the insurance company being a boatload of dumb asses. The young stud pharmacy tech at the register starts getting defensive: It wasnât me donât blame us. Donât blame me! I told him I wasnât I repeated I was referring to the insurance. He rings me up, "That will be $70âŠ: Now I am frustrated and start doing what my father does, I start pointing, âThat fellow over there applied a coupon to my bill, it is $40 dollars off.â âYea, he did, but itâs $70.â âNo, it is $28.00â âYea, I guess I will use the coupon, I just have to press this icon right here on the screenâŠâ This same schmuck told me they were out of the same med one month. The pharmacist was standing next to him and said: No weâre not. I am not sure I want the young stud tech helping me anymore. He has been inept more than these two times. Either he has some grudge I do not know about, or he is just a prick.
Sorry for the rant. I did not mean that to be a novella.
I am going with the latter.
I am going with an inept prick. One of the worst kinds actually. I would tell your pharmacist that you prefer to not work with him in the future. I would make sure the prick heard it as well.
March 23, 2026
Start: 4:47 PM Total Time: 28:00 mins
Vacuum: 1x35
Bench Press: 1x9, 2x8
Lat Pull Down/Biceps Curl: 1x12, 1x10, 1x8
Behind Neck Press: 1x12, 1x11, 1x8
Front Squat: 2x12, 1x9
Neck Harness: 1x12, 1x10, 1x8
A good session. No pre-workout. I woke this morning with plenty of time, was headed for the door and realized it was workout day. That explains PM rather than AM today.
The neck harness kicks my neckâs duff. I skipped triceps today, which I am not sweating.
See everyone Wednesday!
