June 18, 2024
Early morning, started about 5:50 AM end about 6:35 AM. That is with the Airdyne.
Ab work: pulling my belly button to my spine exercise.
Soloflex:
Bench Press. 1x10, 2x8
Lat Pull Down/Biceps Curl. 1x10, 1x9, 1x8
Behind Neck Press. 1x12, 1x11, 1x10
Skull Crusher 3x12
Leg Press. 1x12, 2x10
Total Time: About 22:00 mins
Airdyne: 3:00/:30 (x3), 3:00 cool down. 13:30 mins
I thought of four rotations, Saturday maybe?
Good workout!
Peterās book has been worth the listen. I agree that his view on preventative medicine is not just forward thinking, but accessible. Plus, the best approach at longevity Dr. Attia believes is exercise. (As you know.) We can all do that. Maybe not as many hours a week as suggested by Dr. Attia, but I think as much as possible without burning out.
Not a workout day today, but I did weigh myself. Pre-shower this morning I weighed at home. In my birthday suit. I weighed about 195 lbs. on the home scale. At work we have a scale (Like the old time scales at the doctorās office.). I was the only one in the building. I ensconced my self in the bathroom, where the scale is, and went down to my birthday suit. On the work scale I weighed 203 lbs. I have not been at 203 lbs. for a bit. I dressed, and left the bathroom. I am on a downward trend, weight wise, that is a good sign.
June 20, 2024
Vacuum (Belly Button Pull). X 15
Incline Bench Press. 2x12, 1x6
Behind Neck Pull Down. 3x12
Seated Military Press. 1x11, 1x9, 1x5
Curl(s). 2x12, 1x13
Squat(s). 3x12
The behind neck pull down wore me out before the military press. Maybe I should wait 2 minutes between transitioning? Added resistance next week on the squat.
Thatās some serious commitment to weigh in naked in the office. 
It was the office bathroom!
June 22, 2024
Abdominal Stimulator Level 7. 15 minutes
Dips Static Hold. 2x20 secs, 1x21 secs
Chin Up Static Hold. 2x20, 1x15 secs
Haney Shrug 2x12, 1x15
Calf Raise. 2x12, 1x15
Deadlift. 3x8. (Doubled resistance)
20:14 mins
Airdyne HIIT. 3:00/:30 (X3). 13:30 Total
Caught a nice rainbow this morning. I catch and release. Caught a nice nap, then a good session. A bit of sternum pain, but not disabling. I worried about that. I should be better next week.
Airdyne HIIT ride was robust. I passed the level 7 workload. Not bad for my skinny legs. Not titan like though.
I great workout and fishing. Thatās a good day right there.
06.25.2024
6:15 AM
Coffee
Vacuum Pull. 1x20
Bench Press. 2x12, 1x8
Lat Pulldown/Biceps Curl. 1x12, 1x11, 1x8
Behind Neck Press. 3x12
Skull Crusher. 3x12
Leg Press. 1x15, 2x12
About 25:00 Mins total
Tabata. 6 x :20/:10. 8 minutes total.
Good workout. Reps up. Increase in resistance next Tuesday on these lifts.
June 27, 2024
Ab Stimulator Level 7 (mode 3) 15:00 mins
Incline Bench Press 2x12, 1x8
Doris Bar Pull Down. 2x9, 1x8
Seated Military Press. 3x10
Standing Curl. 2x10, 1x11
Squat. 2x10, 1x12
Originally slated for 5:30 AM. I read the clock wrong. I actually had 30 minutes to get ready for work. So, a 5:05 PM start.
24:00 mins. Total
On to Saturday.
June 29, 2024
Coffee
Ab Stimulator. 15 minutes Mode III Level 8. 15 min
Soloflex
Static Dips (body weight). 1x23 secs, 1x25 secs, 1x22 secs
Static Pull Up (body weight). 1x20 secs, 1x16 secs, 1x25 secs
Haney Shrug. 2x12, 1x15
Calf Raise (Donkey Press). 3x12
Deadlift. 3x9
23:46 Total Time
Airdyne HIIT. 3:00 mins/:30 secs. (x3). 13:30 total time. 3.1 miles
Today was sluggish. After struggling to sleep last evening, and digging around, I found an Ambien. Hence I felt sluggish today. And an afternoon start.
Sternum discomfort during the dips still. Next week I might try bench dips. I am also going to switch to negative pull ups instead of static.
Everything else was good. Increased reps on my last three exercises. The deadlifts left me flat on the floor. Which might have sapped some energy fromā¦
My HIIT workout was sluggish as well. 3/10 of a mile slower than some previous pedals. Still, it got the job done. I am thinking of that Norwegian approach. Regardless, I have noticed I am not sucking wind doing normal activities in which I would suck wind. Quite inconvenient.
See you Tuesday!
Edit: Three more rainbow the other evening. Catch and release.
My once a quarter med check up. Vitals this timeā¦
Oxygen 95%
Heart Rate. 62
BP. 123/78
I have lost ten pounds since January.
Though I do center everything around resistance training, I think the Airdyne sprints have helped significantly. Though I am not doing it at the moment, I still believe in the value of a good Super Slow 2-3 month cycle. But, I do believe a person needs to add some form of conditioning. I spent a lot of time thinking the opposite, then walked around sucking wind.
July 2, 2024
So we begin July:
Bench Press. 2x12, 1x9
Lat Pull Down/Biceps Curl. 2x12, 1x10
Behind Beck Press. 3x12
Skull Crusher. 3x10
Leg Press. 3x12
30 minutes
Ab stimulator. Mode III Level 15 minutes
Airdyne/Tabata 3:00/6x20:10 secs/3:00. Total 9 minutes
See you on the 4th
July 4, 2024
Ab stimulator Module III Level 8. 15 minutes
Incline Press. 2x12, 1x3
Behind Neck Pull Down. 1x11, 2x8
Seated Shoulder Press. 1x11, 1x9, 1x5
Standing Curls. 1x12, 2x10
Squats. 1x12, 1x11, 1x10
Time 26:00 minutes
Non Cardio Day
I feel spent, whipped, couch time.
See you Saturday!
On another note, has anyone heard from Bambi With Horns?
July 6, 2024
Stomach Pull. 1x15
Negative Dips Body Weight. 1x2, 1x4 (3 regular reps+ 1 negative), 1x1
Body Weight Negative Pull Up. 1x10 secs. 1x10 secs. 1x10 secs
Shoulder Shrugs. 1x12, 2x10
Donkey Press. 1x12, 2x8
Deadlift. 1x11, 2x10
Airdyne. 3:00/:30(3), 3.3 miles (2/10 more than last time)
Sit down for this. I did three regular dips on set 2. So, I am making progress. Even negative pull ups felt more under control.
Airdyne, I was 2/10 of a mile faster (3.3 miles). I am turning this into a race against the clock. Next week 3.4 miles? We will see.
Until Tuesday.
Nice progress!
Thank you!
I believe in you! 
Wow! Lotās of good work over the last week or so! Great progress on the Airdyne and dips! Stay after it my friend!
Was wondering the same thing.