Saturday July 15
Yesterday’s steps 9,413 today’s weight 191.5lbs
I really need to get my eating under control
Today’s ride: 54 miles, 3 hours 54 minutes
I did well keeping heart rate in check, spent a total of 203 minutes in zone 2 (107-134 bpm)
2 Likes
Saturday July 15th 191.5 lbs 4,915 steps
Sunday July 16th 189.9 lbs 7,623 steps
Today Monday July 17th 186.9lbs
1 sets of 50 reps each:
- DB Floor Press 2x10lb
- Lunges 2x10lb (25 per side)
- DB Row 10lb (25 per side)
- DB Push Press 2x10lb
- DB Goblet Squats 20lb
- Lying Leg Raises BW
- rest 1 min between exercises, 2 min between sets
55M 5’6" 186.9lbs
2 Likes
Tuesday July 17th 2996 steps 186.1 lbs
Wednesday July 18th 185.8 lbs
- Early morning dawn patrol bike ride - 15 miles / 65 minutes with 56 minutes in Zone 2 (107-134bpm)
55M 5’6" 185.8lbs
2 Likes
Been out of town for a while visiting family. Family is hard - it’s nice to be home.
Doing well on my weight, down to 187. 185 should be my max, I’m much happier below 185. Ideally 180 - 181 but I’m happy just being below 185. Step count not so much, but I’ll keep working on it.
Need to get a 2-3 rep max this weekend on a couple of lifts, going to start a 3x weekly program on Monday. Following the Tactical Barbell book’s Operator template: M + W + F: Bench + Squat + Deadlift (Mon DL + Wed/Fri pullups). Gotta plug the max into the formula to get all the percentages. Will likely use a training max a la Jim Wendler.
Got a little 12 mile ride in Thursday, got a nice long ride in this morning.
Saturday July 29:
44 miles, 3 hours, 122 minutes in zone 2, 42 minutes in zone 3
55M 5’6 187.4lbs
2 Likes
tested bench & squat 1RM yesterday, and tested the deadlift 1RM today
Yesterday Sunday July 30
Bench Press
5x45
5x95
5x135
4x170
3x180 = 1RM of 191 (using the Strong app) and a training max (90%) of 172
Squat
5x45
5x135
5x185
5x200
4x225 = 1RM 245, TM 221
Today Monday July 31
Day one week one, 70% of TM
squat 5x45, 5x155x3
bench 5x45, 5x120x3
Deadlift (52lb trap bar)
162x5
242x5
292x4 = 1RM 319, TM 287
9 Likes
Week 1: 70% TM
Bench press
1x5x45
1x5x95
5x5x120
Squat
1x5x45
1x5x135
5x5x155
Neutral Grip Pullups
4, 4, 3
Roman Chair extensions
BW+10lbs x 10 reps
55M 5’6" 187lbs
7 Likes
Thursday August 3rd
0500 moonlight ride helps beat the afternoon heat and smoke - and it’s pretty outside as it gets light!
54M 5’6" 186.8lbs
8 Likes
Friday August 4th
Week 1: 70% TM
Bench press
1x5x45
1x5x95
5x5x120
Squat
1x5x45
1x5x135
5x5x155
Neutral Grip Pullups
5, 5, 5
Roman Chair extensions
BW+10lbs 3x10 reps
55M 5’6" 186.0lbs
8 Likes
Saturday, August 5th
PR’d the short steep climb (.25 miles, 115ft, 8.4%) by 21 seconds - PR was 1:51, got it down to 1:30
55M 5’6" 186.6lbs
7 Likes
Monday August 7th
Week 2 - 80% TM
Squat 1x5x45, 1x3x135
Back’s been cramping since yesterday, cramped again during warmup set. No squats or deadlifts today
Bench 1x5x45, 5x5x135
Roman Chair Extensions 1x10 BW
7 Likes
Getting enough electrolytes?
2 Likes
I believe so. I use Hammer Fizz tablets that I put in my water - I generally use 2-4 tablets per day.
It may be that you’ve just exceeded your current recovery capability. I get something similar in my back when I overdo. It doesn’t even have to be related to squatting or deadlifting, that’s just where it manifests for me when my workload is too high. For some folks it’s a shoulder or a knee or whatever.
Anyway, skipping workouts or reducing workload is the thing…which you’re already doing.
1 Like
yup. Been doing more. I’m sore/aching/cramping. back off a little, stretch/rest/hydrate. keep moving when it will let me. 
1 Like
Wednesday August 9
Week 2 - 80% TM
Bench 1x5x45,1x5x95, 5x5x135
Squat 1x5x45, 1x5x95, 1x5x135, 3x5x175
Back’s still twitchy. No deadlifts today
6 Likes
Numbers are climbing nicely.
2 Likes
Took the 3 grandsons to the theme park / water park for a few days. We had a great time but heat, the crowds, the noise, all the words! got a little intense - glad to be back in my quiet cave to recuperate
Wednesday August 16th
Week 3 90%TM
- Squat 1x5x45, 1x5x135, 4x5x200, 1x9x200
- Bench 1x5x45, 1x5x135, 4x5x155, 1x9x155
- Deadlift 1x5x192, 1x5x202 taking the DL slow - this is 70%TM
- Roman Chair Back Extension 1x10 BW
Managing my back is new to me. I’ll keep working in some good stretching, dead hangs, light pullups, extensions, etc.
6 Likes
I’ve been away on a business trip for a while - I’ve gotten workouts in but not logged them here. This is this morning - nice to be back home in my own gym:
Tuesday August 29th
75% of training max this week
Bench Press
- 1x5x45
- 1x5x95
- 5x5x130
Squat
- 1x5x45
- 1x5x135
- 5x5x165
Trap Bar Deadlift
- 1x5x142
- 1x5x192
- 1x5x212
4 Likes
Thursday August 31st
75% of training max this week
Bench Press
- 1x5x45
- 1x5x95
- 5x5x130
Squat
- 1x5x45
- 1x5x135
- 5x5x165
4 pullups, 3 chinups, 3 neutral grip
3 Likes
Been a while since I’ve posted here.
I let myself get fat and lazy, been refocusing for a couple months now. I remembered how much I enjoyed this community, and I’d like to continue posting and reading here.
I’ve been riding the bike trainer on Zwift, jump roping, and lifting. This is this morning:
Morning Workout
Wednesday, March 4, 2026 at 4:55 AM
Goblet Squat (Kettlebell)
Set 1: 70 lb × 5 reps
Set 2: 70 lb × 5 reps
Set 3: 70 lb × 5 reps
Squat (Barbell)
Set 1: 45 lb × 5 reps
Set 2: 95 lb × 5 reps
Set 3: 115 lb × 5 reps
Set 4: 145 lb × 5 reps
Set 5: 145 lb × 5 reps
Set 6: 145 lb × 5 reps
Set 7: 145 lb × 5 reps
Set 8: 145 lb × 5 reps
1 Like