Thursday, March 15, 2018
20 minutes stationary bike. Et tu, Precor?
Friday, March 16, 2018
Cycle 25 Week 1 Day 2
Speed Rope x 300
Simple 6
Fuckers stashed the Med balls… so none
Bench Press TM 305
Bar x 12
135 x 8
155 x 5
185 x 5
205 x 5
230 x 5
260 x 14 -Not awful, but still short of a PR by 1. These double digit PR rep attempts are a whole new type of challenge.
DB Rows
85#/side x 60 total
DB Bench
55#/side x 75 total
Face pulls x 100 total
Happy St. Patrick’s Eve
Sunday, March 18, 2018
Cycle 25 Week 1 Day 3
Speed Rope x 350
Mobility
Box Jumps x 15
Dead Lift TM 325 -5’s Week
135 x 10
185 x 5
225 x 3
225 x 5
245 x 5
275 x 15 -3 short of rep PR lol. First 10 were easy. Hit a wall after 12, sounded like I was choking on a chicken bone.
Front Squats
45 x 10
95 x 10
115 x 10
135 x 10
155 x 5
155 x 5
Back raises
45# x 10
BW x 10
My back and equilibrium were toast before I got to this point anyway…cried uncle.
Monday, March 19, 2018 40 minute walk
Tuesday, March 20, 2018
Cycle 25 Week 1 Day 4
Speed Rope x 300
Simple 6
Med Ball Throws x 15
OH Press TM 195 -5’s week
Bar x 10
65 x 5
85 x 5
105 x 5
125 x 5
145 x 5
165 x 14
Pull/Chin-ups 70# assistance x 40
Dips w 70# assistance x 40
Face pulls 50# x 40
20 minutes stationary bike
Oh, what the hell…
EZ Bar Curlz 50,60,70 x 10 each
Wednesday, March 21, 2018
Stationary bike 20 minutes
Deadmill pushes (“pushing” treadmill belt like a prowler) 5 x :20 harder than anticipated.
Thursday, March 22, 2018
BW- 269.5
Cycle 25 Week 2 Day 1 (OG 5/3/1 Triumvirate)
Speed Rope x 375
Mobility
Box Jumps x 15
Squats TM 315 3’s Week
Bar x 10
135 x 8
165 x 5
195 x 5
225 x 3
255 x 3
285 x 12 -1 short of “PR”
RDLs
155 x 10 x 5 sets
Abench crunches - x 30 -I’ve been really tender on the upper abs the last day or so…like I spent all night barfing or having coughing fits but didn’t realize it.
Stationary bike sprints 8 x :15 EMOM
Friday, March 23, 2018
20 minutes stationary bike
Saturday, March 24, 2018
Cycle 25 Week 2 Day 2
Speed Rope x 325
Simple 6
15# Med Ball Throws x 15
Bench Press TM 305 3’s Week
Bar x 10
135 x 8
165 x 5
195 x 5
215 x 3
245 x 3
275 x 10 Disappointing effort. Looking for 13 for a PR, or at least 12 for fucks’ sake.
DB Rows 85# x 60/side total
ss with
DB Bench Press 55#/side x 75 total
Face Pulls x 100
Some time on a spin cycle till I got bored.
My gym owner has 5 facilities, including a brand-spankin’ new 70,000 “superclub” just opened around New Years Day. The one I use is only a few minutes away, so I have no real incentive to try the new one - except, of course, to satisfy curiosity. The new place naturally had all new equipment. It had 4 squat/power racks instead of three, and 3 bench press racks instead of 4 like mine. First major difference was the extra space in the dumbbell area. It had some cool features my usual facility doesn’t have: a place to throw medicine balls (a 4 x 3 target); it had round plates instead of the flat-sided octo-plates my gym has; it had 2 HiitMill machines, basically you can do prowler pushes or even farmer carries on a treadmill - cool machine.
There were some drawbacks too. First, it would be an extra 15 minute drive each way. Worse, probably, on a weeknight. There were a dozen signs in the power rack area admonishing users to wear closed toe shoes at all times. The number of signs added emphasis. The only bikes were those fucked-up spin cycles, or recumbents. To hell with that. It might be worth it now and then to make the trek over to use the faux prowler machine… we’ll see if the mood strikes me. Oh, and I witnessed squat rack curls…a rarity at my usual facility.
Sunday, March 25, 2018
2.3 mile stroll in 40 minutes
Monday, March 26, 2018
Cycle 25 Week 2 Day 3
Speed Rope x 350
Mobility
Box Jumps x 15
Deadlift TM 325 3’s Week
135 x 10
185 x 5
225 x 5
225 x 3
260 x 3
295 x 15 -New Rep PR - I guess.
ss with band pull aparts x 100
Hack Squat Rack -275 x 50 total
Back Raises BW x 30
These are a bad idea after Deadlift. A change is warranted.
Tuesday, March 27, 2018
Foam Roller action
30 minutes stationary bike
Wednesday, March 28, 2018
Cycle 25 Week 2 Day 4
Speed Rope x 300
Simple 6
14# Med Ball Throws x 15
OH Press TM 195 -3’s Week
Bar x 10
75 x 6
95 x 5
115 x 3
135 x 3
155 x 3
175 x 13 Tied Rep PR
FSL Rest Pause 135 x 12, 3, 2
Pull/Chin-ups (85# assistance) x 50
Did a token set of dips with the assistance, but the shoulder isn’t willing to do the real thing.
Face Pulls 50# x 40
ss with Triceps rope pulldown 50# x 30
Just for funzies - hammer curls 20#/arm till I couldn’t followed by a desperate 15 sec hold at top to finish.
Friday, March 30, 2018
Cycle 25 Week 3 Day 1
Speed Rope x 400
Mobility
Box Jumps x 15
Squats TM 315
Bar x 10
135 x 8
175 x 5
205 x 3
235 x 5
265 x 3
300 x 10
RDLs
155 x 50 total
Ab-x crunches
HiitMill X Sled pushes
:15 x 5 EMOM
Every time I got a good pace going, it would kick it up a gear to the point where it was too slow to be conditioning, and a danger to my achilles tendon. This has great potential, but I’ve got to get the resistance dialed in for this contraption to be useful.
Monday, April 2, 2018
Cycle 25 Week 3 Day 2
Simple 6
10# Med Ball Throws x 15
Bench Press TM 305
Bar x 15
135 x 8
175 x 5
195 x 3
230 x 5
260 x 3
290 x 9
Face Pulls x 100
DB Rows 85 x 60/side total
DB Bench Press 55/side x 75 total
Stationary bike x 20 minutes
Couldn’t get to the gym yesterday as they had limited hours and I was in charge of holiday meat and too busy to get away to lift early, so bench press got pushed back to tonight. And Monday is National Bench Press Day, so I spent more time waiting than lifting. It was actually more crowded than January. Wasn’t there a basketball game those fuckers should have been home watching.
Tuesday, April 3, 2018
20 minute stationary bike
Wednesday, April 4, 2018
Cycle 25 Week 3 Day 3
Speed Rope x 300
Mobility
Someone stashed all the boxes so no jumps
Deadlift TM 325 1’s Week
135 x 10
185 x 5
225 x 3
235 x 5
275 x 3
310 x 12 -Pretty solid, but a gasser.
Front Squats
95 x 10
135 x 10
165 x 8
185 x 5
185 x 2
Abench crunches x enough
Stepmill Intervals 5 x :30 in 7 min total time
Gunz Show: Hamma curlz 20/arm x 20, 8, 6, 5 with 15-20 secs between sets, bruh.
I managed to conjure up a really stiff neck last night somehow, so I really wanted to do Hack Squat Sled instead of Front Squats, but I didn’t want to wait 30 minutes for a couple of bros who must’ve been using that as their main lift for the night. Knee wraps. Belt. Lots of talking between sets. For the hack squat sled.
Also for the second week in a row, I got kicked in the balls during deadlift day. Last week, while loading a plate onto the bar in between sets, I paused for a second to catch my breath…a young dude saw me ‘struggling’, and kindly asked if I would like him to put the plate on the bar for me. Today a dude called me ‘old timer’. FML
Thursday, April 5, 2018
20 minutes stationary bike
Friday. April 6, 2018
Cycle 25 Week 3 Day 4
Speed Rope x 325
Simple 6
10# Med Ball Throws
Press TM 195
Bar x 10
85 x 5
105 x 5
125 x 5
145 x 5
165 x 3
185 x 11 -1 short of PR
Rest-Pause FSL 145 x 9, 3, 2
Lat Pulls 115 x 60
Face Pulls x 50
Triceps Rope Pulldown x 50
Stationary bike x 20 minutes
Sunday, April 8, 2018
Cycle 25 Deload
1 mile walk to gym
Speed Rope x 400
Agile 8
Simple 6
Box Jumps x 10
Planks for a little
Squats TM 315 Deload
Bar x 10
135 x 5
165 x 5
195 x 5
225 x 5
RDL
135 x 10 x 3 sets
20 minutes stationary bike
EZ Bar curlz 70 x 40
Biceps don’t get a deload
1.8 mile scenic route home
Tuesday, April 10, 2018
30 minutes stationary bike
Cable curlz cuz gunz don’t get deload
Wednesday, April 11, 2018
Cycle 25 Deload
Speed Rope x 325
Mobility
Deadlift TM 325
135 x 10
185 x 5
225 x 5
275 x 3
315 x 1
345 x 1
365 x 1
felt good
ss with band pull aparts x 80
Hack sled squat -2 plates -20 total
Shut it down as I intend to start the next cycle on Friday night with squats
Friday, April 13, 2018
Cycle 26 Week 1 Day 1
BW 270
Speed Rope x 350
Mobility
Box Jumps x 15
Squats TM 325 -5’s week
Bar x 5 x 3 sets
135 x 5
165 x 5
195 x 5
215 x 5
245 x 5
275 x 12 -Legs had more, lungs did not.
ss with Band pull aparts x 100
RDLs 155 x 10 x 5 sets
Chest Supported Rows 40/side x 50 total
Calf Raises
Preacher curlz
Good night at the gym. Low Bro Factor for a Friday night.
Sunday, April 15, 2018
Cycle 26 Week 1 Day 2
Speed Rope x 300
Simple 6
10# Med Ball Throws x 15
Bench Press TM 310
Bar x 10
135 x 5
165 x 5
185 x 5
205 x 5
235 x 5
265 x 12
FSL Rest Pause 205 x 12, 4, 3
DB Rows
100#/side x 35 total
DB Bench Press
55#/side x 55 total
Face Pulls x 80
Cable Curlz
20 minutes stationary bike
Felt both weak and rushed today
Monday, April 16, 2018
20 minutes stationary bike
Tuesday, April 17, 2018
Cycle 26 Week 1 Day 3
Some mobility
Box Jumps x 15
Deadlift TM 335 -5’s week
135 x 5
135 x 5
185 x 5
225 x 5
255 x 5
285 x 14
Front Squat
135 x 50 total
Leg Curls
Went in with a brutal kink in my neck. That double-digit rep PR attempt sure loosened it up.
Wednesday, April 18, 2018
20 minutes recovery-emphasis Yoga
Thursday, April 19, 2018
Cycle 26 Week 1 Day 4 Triumvirate
Beginners Prep School Warm-up
Simple 6
OH Press TM 200 -5’s week with 3’s week weight because I’m a dumbfuck.
Bar x 15
85 x 5
95 x 5
115 x 3
140 x 5
160 x 5
180 x 11 -Meh
FSL Rest-Pause 140 x 11, 3, 2
Lat Pulls 120 x 45 total
Arnold Press 30/side x 40 total
Face Pulls x 60
20 min stationary bike
Saturday, April 21, 2018
BW 270.5
Cycle 26 Week 2 Day 1
Speed Rope x 375
Mobility
Box Jumps x 15
Squats TM 325 -3’s Week
Bar x 5 x 2
135 x 5
175 x 5
205 x 3
225 x 3
265 x 3
295 x 11 -solid set. Disappointed in myself for not going for the 12th (A big PR). My legs had the strength, but my lungs did not.
RDLs 155 x 50 total
Abench crunches
Sunday, April 22, 2018
Stationary bike 20 minutes
Monday, April 23, 2018
Cycle 26 Week 2 Day 2
Beg Prep School style warm up
Simple 6
Bench Press TM 310
Bar x 15
135 x 6
165 x 5
195 x 5
225 x 3
255 x 3
280 x 10
FSL Rep Pause 225 x 10, 2, 2
DB Rows 85# x 60/side total
DB Bench Press 55# x 75/side total
Face Pulls x 100
Started to do stationary bike but punked out half way through. Terrible energy tonight.
…and how did I rotate around to doing Bench on Monday again. Monday is National Bench Press Day and everyone is doing Bench. Wait times again: 10 for a bench press rack and another 10 standing around for a free bench for the dumbbells.
Wednesday, April 25, 2018
Cycle 26 Week 2 Day 3
Speed Rope x 350
Mobility
Box Jumps x 15
Deadlift TM 335 -3’s week
135 x 5
185 x 5
225 x 3
245 x 3
275 x 3
305 x 12
Front Squats
95 x 5
135 x 10
135 x 10
155 x 5
175 x 5
Abench crunches
20 minutes stationary bike
Hammer curls til my forearms cramped
Fought low grade nausea all evening.
Big top-heavy dude (like me) in next rack was really working pulling a modest 235. When he finished his set, he reset his grip to overhand - then cleaned and push-pressed the weight. Next set, same thing. Most impressive thing I’ve seen there in a while.