I know he was honeymooning. I hope he is OK.
July 9, 2024
Tuesday. Early start 4:15. AM
Coffee
Stomach Suction/Vacuum/Pull. 1x15
Bench Press. 3x8
Lat Pull Down/Biceps Curl. 3x12
Behind Neck Press. 1x11, 2x9
Skull Crusher. 1x12, 2x10
Leg Press. 3x8
Time. 27:00 Mins
Airdyne: 3(3:00+:30)+3:00 = 13:30 Total, distance 3.5. Top work level reached 9.1.
On this machine (Soloflex) during this workout, the bench/lat pull down biceps curl/behind neck press, feel like one big super-set. By the time I finish the nine sets in those exercises, I am feeling swole. It must be age and thinning skin, I am seeing a tad of vascularity in my arms. Emphasis on tad.
I have had muscle separation in the past, but not vascularity.
The Airdyne pedal was top notch for me.
See you Thursday!
8 Likes
July 7, 2024
7:50. AM
Ab Stimulator. Mode III Level 8. 15 mins
Incline Bench Press. 2x12, 1x9
Behind Neck Pull. 3x12
Shoulder Press. 12, 10, 8
Standing Curl. 3x12
Squat. 12, 10, 13
23:27 minutes. (not counting ab stimulator) 170 Total reps
Same resistance on the same exercises as last time. (Last Thursdayâs workout.). This morning, 38 more reps overall. I thought, along with total time, I might keep track of total reps as well.
No Airdyne, not on squat day. I am not good at squats, but my old weight training teacher in college (Steeler fans, you might remember Lance Reynolds. Not an all pro, but had a career in Pittsburg.) said a good set of squats was like running a hundred yard dash. I am good with that.
Weight is holding steady at about 202 lbs. (weighed at home). That is 14 lbs. less than January. I was 206 at the Docâs office, but I was fully dressed. To(o) their relief.
Until Saturday!
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Great job on the weight loss!
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+1. That is some excellent progress!
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July 12, 2024
Went fishing today. Caught four. None Olympic sized.
I waded up and down the river for a couple of hours spin casting. If I spend until late September doing this my legs might be strong enough to ski this winter. That would be excellent.
I do notice a big difference in my stamina since starting HIIT. Not marathon level obviously, but I am not getting winded. A big plus.
5 Likes
July 14, 2024
Week six of my Summer of Soloflex in the journal.
I kind of lolly-gagged while getting started. I am wondering if the little voice is speaking to me about a bit of a change?
Ab Stimulator: Mode III, Level 8, 15 mins
Neg Dips. 1x3+ 10 sec neg, 2x10 sec, 2x10 sec
Neg Pull Ups. 3x2 10 sec neg
Haney Shrug. 1x15, 2x12
Donkey Press. 1x15, 2x12
Dead lift. 3x12
Not counting abs, about 25 minsâŠ
+23 reps
Airdyne: 3(3:00 mins/:30 secs)+3:00 min cool down. 3.6 miles
In the Haney shrug, Donkey Press, and dead lift, 23 more reps than last week. Next week then, with an increase in resistance should be a decrease in reps.
Heading to Ogden now for minor league baseball. Sunday, reclining at the pool where scenes in the Sandlot were filmed.
See you Tuesday!
7 Likes
I didnât know you were in UT. I used to drive through that area on the way to Boise from Salt Lake City. Itâs really pretty out there.
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I live north of Idaho Falls. My daughter and her family are in Ogden. It is quite mountainous.
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July 16, 2024
An excellent weekend. I walked more than usual, I felt it this afternoon. Plus a three hour drive. My legs felt a bit dead.
No issues walking in Ogden however. I had wind. My hips stiffened up, but not horribly. Yea Airdyne!
Last night we attended an Ogden Raptors game. Over the years I have been to MLB and MiLB games. I think I prefer MiLB games. They just have a feel to them.
See you Thursday!
8 Likes
July 18, 2024
Ab Stimulator Module III Level 8. 15 mins
Incline Press. 3x12
Behind Neck Pull Down. 3x12
Military Press. 1x12, 1x8, 1x9
Standing Curl. 2x12, 1x10
Squats. 3x12
Total Reps. 171
Total Time. 23:00 mins
One more rep than last Thursday (overall) but I felt sluggish. The weather is still warm. We do not have air (which we do not normally need). Unless I get up early in the AM, I deal with some heat. Not Palm Springs, but it slows me down a bit.
I mowed early, pruned, and distributed some Round Up. My back was stiff when I got to the workout. Three sets of twelve squats surprised me.
Enough griping. I got the pump! See you Saturday!
7 Likes
July 20, 2024
Week 7 complete
Pre-Workout. 10 oz coffee
15 mins Ab Stimulator Module 2 Level 9
Dips. 4 positive, 4 negative (8 secs), 3 neg (8 secs)
Negative Pull Ups (8 secs rep) 3, 2, 2
Haney Shrugs. 3x12
Donkey Press. 2x12, 1x8
Deadlift. 3x8
Total Time: 24 mins
Total Reps: 110
Airdyne. 3(3:00 mins+:30 secs)+ 3:00 mins. 3.4. Miles
See you Monday!
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July 21, 2024
No structured exercise. Plenty of movement though. I fished three hours in the PM, up and down the river. Used a Mepps 3, the Worldâs Best Lure. No luck. Although it was beautiful to watch an Osprey pluck a trout about ten yards away from me.
I spent the whole time in the water, up to my waist, moving up and down the river. Legs A+ today!
8 Likes
July 22, 2024
8:35 AM
Saturday took some starch out of me. I was still sore, but have moved this weekâs sessions to Mon-Weds-Fri.
My bench sets were a struggle. Set 3 was more, or less, a failure.
It picked up after that however. Last Tuesday I performed 157 reps total. Today 166 total.
Everyone have a good Monday! On to Wednesday!
9 Likes
July 24, 2024
It is Pioneer Day in the Mountain West. I fished, got skunked. I should take up golf.
An afternoon session.
Ab Stimulator Module II Level 9 15 mins
Incline Press. 1x12, 1x10, 1x8
Behind Neck Pull down. 1x12, 2x10
Shoulder Press. 1x11, 1x9, 1x8
Standing Curl. 2x9, 1x10
Squats. 2x9, 1x12
Total Reps. 147
Total Time. 27:00 mins
Resistance had increased on some exercises. Reps were down a bit. I was tired. A friend and I went and watched Idaho Falls play Great Falls last night. I got home at 11:00 PM. I was up at 5:00 to fish. I napped. I had the post nap blahs.
Had I not read through some of the workout posts, I might have shined the whole session off. But, that is why I like the workout logs. I read through other logs and I do get motivated.
See you Friday!
Edit: I heard Joe Rogan mention a band out of Mexico called The Warning. Three sisters make up the band. When I retire I might become a groupie.
10 Likes
Sounds like a decent workout after being up late and early morning fishing.
Definitely living right. 
You inspired me to buy a paper workout journal. I liked the look of your journal and picked one up off Amazon.
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+1 Way to get it done when you were dragging. I think we are better for it if we push through and train anyway after not much sleep. That is, unless you are having several nights in a row with not much sleep. Then it may be good to take it easy and correct the sleep problem. Great job!
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I have found, since buying that log, I make better progress. Whether I am doing Super Slow, April and Mayâs 10-10-10 on Nautilus, or my current efforts. I think you will like using the âold fashionedâ approach along with posting here. Thanks for the encouragement as well. Since Dave Draperâs page was closed I am glad I landed here.
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Thank you. I got a good nightâs sleep. I woke early, but feel good. Take Care!
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July 26, 2024
I got my session in early, about 7:00 AM.
Ab stimulator Module II Level 9 15 mins
Total Time Resistance Training. 23:00 mins
I was on the verge of my fifth dips when my wonderful wife walked in and asked me a question. I lost concentration. Next week.
A long drive ahead. Dumbbells on Monday.
Edit: Some of you may wonder what the listed colors mean on my exercises. The colors represent âshock ringsâ. Blue adds the most resistance, red the least. They are supposed to have corresponding resistance to certain poundages. I do not pay attention to that. Outside the world of Soloflex, shock rings are used in the airplane industry.
9 Likes