Good to hear you are liking your new coach. Hopefully you get everything you are hoping and more out of the experience.
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Thank you. It was just a visit to the studio near my parents. I am headed back to Idaho Saturday. When we return to California, then I might join for a few months. That could be years
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I was a trainer at a gym in Austin, TX that had ARX machines - I miss them! They are definitely a different kind of hard. The leg press was my favorite!!
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I could be wrong about the actual technology, but it looked similar? Regardless, where I live, it will be fifteen years before it gets here.
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June 3, 2024
Crappy Spring weather. I went home after summer school, waited until later and then just used the Soloflex.
Bench Press. 3x12
Behind Neck Pull Down. 3x12
Seated Shoulder Press. 3x8
Standing Curl 3x10
Triceps Push Down 3x10
Squat 3x8
Plank. 30 Secs
I used the metronome 30 secs between sets, one minute between exercises.
Airdyne Tabata 5 cycles of 20/10. Nine minutes total including warm up and cool down.
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After my week in California, and mulling over my approach to exercise/strength training over the last few years, it is time (in my opinion) for a change. That does not mean I will not resistance train, but I think I am going to push more toward cardio training. I think reading the posts from the Peloton riders has influenced my decision. My usual guide when I switch to cardio/aerobic training is Ken Cooperās Start Strong Finish Strong. He includes in Chapter 8 his charts for āCooper Pointsā and the efficiency of a variety of exercises, and how many points can be accumulated per workout. Rope skipping can be the most efficient. Aside from swimming, I think the next, most efficient tool is the Schwinn Airdyne, of which I own. I need to decide how I want to approach the resistance training, but have a pretty good idea concerning the aerobic training. It is easier when someone has a plan for you. Until tonight then.
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Another good form of cardio that would incorporate lifting would be rucking. Grab a backpack with a little bit of weight in it and go for a walk.
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June 6, 2024
80 years since D-Day
Soloflex
Plank 45 secs
Incline Press 3x12
Lat Pull Down Biceps Curl 3x12
Behind Neck Press 3x10
Triceps Ext 3x12
Leg Press 3x12
One minute between exercises, 30 seconds between sets.
3:00 Warm up 30 sec sprint (x3)
Good session
About 30 mins including the HIIT ride
After all my cardio typing yesterday, I suddenly have an urge to stick with the Soloflex for now. I understand many kind of grin when they hear the word Soloflex, but I have over the years, during Soloflex stretches had good results. If you remember the old time informercial, these workouts are built around those, at times a direct copy.
Eye appointment yesterday. They have new super scans for eyes now. According to my scans at 60 yrs old, 1) no pupil vascular damage from high blood pressure, 2) no diabetes damage (but I do not have diabetes), and 3) though macular degeneration runs in my family there is no evidence of the beginnings of macular damage.
All that, and I have healthy gums. Floss daily everyone!
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If the Soloflex is doing well for you then thatās all that matters. Glad to hear that the eye appointment went well. That scan thing sure is convenient.
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June 8, 2024
I have work to do. All my World War Z exercises have been relegated to static holds and negatives. If you canāt get over the wallā¦ you are 
out of luck.
Plank 65 secs
Dips 2x15 sec static 1x10 static
Chin Up 2x10 holds, 1 10 sec neg
Haney Shrug 3x12
Calf Raise. 3x12
Dead Lift (light) 3x8
I would like to blame 60 years, but thinking 2-3 years of adapted dips on the Total Gym would equal real dips was a facade in my thought process.
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June 11, 2024
I have been sore as heck since Saturday. And this morning was one of the more odd workouts I have ever engaged myself in.
I woke at 2:44 AM and was ready to go. I had left my workout journal at work, but since my class is ten minutes from home I went and grabbed it. Drinking 20 oz. of coffee there and back I was ready for the home gym.
Plank 75 seconds
Bench Press 2x12, 1x15
Lat Pull Down Biceps Curl 3x12
Behind neck press (light) 3x12
Triceps Ext. 3x12
Leg Press 3x12
Airdyne:
3 mins/:30 sprint (x3), 3 min cool down. 13:30 mins total
I worked out the soreness. I went back to bed and read, then fell asleep and now feel pretty good. Not a part of my regular plan going forward. Reps were good. I am making that transition from Nautilus, but I felt strong this morning. Possible fishing this afternoon.
See you Thursday.
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Good job on those Airdyne sprints.
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Nothing like Airdyne sprints to wake you up in the morning. 
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Thank you both for the comments. The Airdyne works for me. (Assault Bike, whatever we want to call it now.) I would swim more but that is not an option. Anyway, I hope your week is excellent!
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June 13 2024
Coffee
Started at 5:40 AM
Plank 100 secs
Incline Press. 3x10
Behind Neck Pull Down. 3x10
Military Press. 2x10, 1x8
Curl 1x15, 2x10
Squats. 2x12, 1x10
21:00 mins total+ 2-3 minutes floor time.
The plank is coming along well. I went light on the first set of curls. I read the journal wrong.
But I am pleased with this morning.
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June 15, 2024 - 8:10 AM
A bit disheveled this morning.
Plank 2:00 mins
Dip (static) 2x20 secs, 1x15
Chin Up (Static) 20 secs, 15 secs, 10 secs
Haney Shrug 3x12
Calf Raise. 2x12, 1x15
Dead Lift 3x12
Airdyne: 3:00 slow/:30 sprint (x3)
Not a smooth workout. Disjointed. Probably 25:00 mins. This is not counting the Airdyne pedaling of course.
My sternum āpoppedā on set 3 during a negative lowering on the dip. No pain right now.
See you Tuesday
Edit: I forgot to share, I did a one credit course yesterday on dyslexia. My last accreditation course I need to take.
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Hopefully that pop was no big deal. Nice work in here.
Happy Fatherās Day!
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Happy Fatherās Day in return!
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I did not go back and reread posts, so I am hoping not to be redundant.
I have been listening to Outlive by Peter Attia. I was not much of a fan when I watched his special with Thor on Hulu. His book has been changing my mind, slowly.
He does seem to follow the research as it emerges and will change a position based on a change of evidence. That is good.
Anyway I think I am going to start slipping in longer, easier, Airdyne pedalings.
Well. I will report.
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Peterās book is great. I like his approach to preventative medicine, exercise, etc. I have been following him for a long time.
He has a great podcast called the drive. Worth checking out.
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