Sunday, June 3, 2018
Dreadmill walk - 4-5 incline 3.15 miles in 60 minutes
Monday, June 4, 2018
Cycle 27 Week 3 Day 3
3 rounds of: 25 jumping jacks; 10 BW squats; 10 mountain climbers
mobility
Deadlift TM 345
135 x 10
225 x 5 (semi-sumo)
225 x 5
265 x 5
300 x 3
330 x 11
Hack sled squat
230 x 50 total
Lat Pulls
120 x 50 total
20 minutes stationary bike
Tuesday, June 5, 2018
Stationary bike x 30 minutes
Wednesday, June 6, 2018
Cycle 27 Week 3 Day 4
Speed Rope x 300
Simple 6
10# Med ball throws x 15
OH Press TM 205
Bar x 15
95 x 8
115 x 5
135 x 3
155 x 5
175 x 3
195 x 7 - First 7 went up fine, then stalled and flamed out. Nothing to grind 8 or 9 out with.
FSL Rest Pause -155 x 9,3,2
Chest Supported DB Rows 45#/side x 60 total
Triceps Rope pulldowns x 60
Face pulls x 60
20 minutes stationary bike
Set up to do seated DB presses after rows, but shoulder fired a warning shot and thought better of it.
Thursday, June 7, 2018
30 minutes stationary bike
Friday, June 8, 2018
Cycle 27 De-load
Speed Rope x 300
Mobility
Box Jumps x 10
Squats TM 335
Bar x 10
135 x 5
165 x 5
195 x 5
225 x 3
255 x 5
285 x 3
315 x 1
345 x 1
Band pull aparts x 60
RDLs 135 x 30 total
Ab roller x 20
20 min stationary bike
Saturday, June 9, 2018
Many Pint curls. Drunk munchies. I ate a mashup of a Bahn Mi sandwich and hot dog. Basically a chicken sausage link buried in raw jalapenos. 48 hours of assfire commences.
Sunday, June 10, 2018
Cycle 27 De-load
Let’s give my shoulder the week off. This is an adequate workaround.
30 minutes stationary bike
Agile 8 club mix
Simple 6
BW fat man rows on TRX contraption. 3 x 10 - This was available and nearby so I gave 'em a whirl. Good challenge.
Triceps Rope pulldown x 50 total
Face Pulls x 45
Monday, June 11, 2018
30 minutes stationary bike
10 minutes 15% incline walk @ 3mph
Wednesday, June 13, 2018
1 hr laser tag. Fun cardio - fast walking (no running allowed) lots of climbing ramps - not really that strenuous though
Thursday, June 14, 2018
Cycle 28 Week 1 Day 1 BW 272.5
Beginners Prep Warm up -3 rounds of 25 jumping jacks, 10 BW squats, 10 mountain climbers.
Box Jumps x 15
Squats TM 345
Bar x 10
135 x 5
165 x 5
195 x 5
225 x 5
265 x 5
295 x 12 -solid set
FSL 225 x 12
ss with band pull aparts x 100
RDLs
135 x 20 total
155 x 30 total
Chins/Pullups w 55# assistance x 30 total
Ab roller x 20
Saturday, June 16, 2018
Cycle 28 Week 1 Day 2
Speed Rope x 350
Simple 6 & some lower mobility
10# Med Ball throws x 15
Bench Press TM 320
Bar x 15
135 x 5
165 x 5
195 x 3
210 x 5
240 x 5
270 x 11 -Decent.
When I hit 9 easy I thought I had a shot at a PR (14), but 10 was tough and 11 was a full grind. Best part is lack of shoulder pain. Even the middling result couldn’t take down a pain-free top set.
FSL 225 x 9 -No Rep Pause today. Not gonna try my luck.
Kroc Rows 85# x 32/side
DB Bench 55# x 50 total/ side
Face Pulls x 100
20 minutes stationary bike
Monday, June 18, 2018
Cycle 28 Week 1 Day 3
Beginner Prep Warm-up
Box Jumps x 15
Deadlift TM 355
135 x 5
185 x 5
225 x 3
245 x 5
265 x 5
305 x 10
My focus was severely lacking on my first rep, and I could never recover, so I capped at 10.
Hack Squat Sled
230 x 10
280 x 10 x 3 sets
Lat Pulls x 50
15 minutes stationary bike
Tuesday, June 19, 2018
30 minutes stationary bike
Wednesday, June 20, 2018
Cycle 28 Week 1 Day 4
Rope x 300
Simple 6
14# Med Ball throws x 15
Press TM 210
Bar x 15
85 x 5
100 x 5
120 x 3
140 x 5
160 x 5
180 x 11 -Could’ve been better, could’ve been worse.
FSL Rest Pause 140 x 10, 3, 2
Chest supported DB Rows 50# x 50/side
Seated DB Press 50#/side x 40 held at 45’
Face Pulls x 60
20 minutes stationary bike
Thursday, June 21, 2018
30 minutes stationary bike
Friday, June 22, 2018
Cycle 28 Week 2 Day 1 BW 273.5 …sheesh
Speed Rope x 350
Mobility
Box Jumps x 15
Squats TM 345 -3’s week
Bar x 10
135 x 5
185 x 5
225 x 3
245 x 3
275 x 3
315 x 9 -One short of PR. After rep 4 I was triple gasping before each rep. A rep PR was doomed.
225 x about 7 or so
RDL 155 x 50 total
Pullups w 55# assistance x 35 total
Ab Roller x 25
Sunday, June 24, 2018
Cycle 28 Week 2 Day 2
Speed Rope x 350
Simple 6
Med Ball Throws x 15
Bench Press TM 320
Bar x 15
135 x 8
185 x 5
205 x 3
225 x 3
255 x 3
290 x 9 -Better, trending upward
FSL Paused 225 x 5 x 2
DB Rows 100# x 40/side
DB Bench 55# x 60/side
Face Pulls x 100
20 minutes stationary bike
Tuesday, June 26, 2018
Cycle 28 Week 2 Day 3
Beginner Prep School Warm-up
Box Jumps
Deadlift TM 355
135 x 10
185 x 5
225 x 3
255 x 3
285 x 3
320 x 12
ss with band pull aparts x 100
Front Squats
95 x 5
135 x 5
155 x 5
175 x 5
195 x 2
Lat Pulls x 60
Thursday, June 28, 2018
Jumping Jacks til sweat
Simple 6
OH Press TM 210
80 x 10
110 x 5
135 x 3
150 x 3
170 x 3
190 x 10 -Really solid set. 1 short of PR
FSL 150 x 5 x 3
Chest supported DB Rows 50#/side x 60 total
BW Dips x 30 -PAIN FUCKING FREE!!! First time in 7 months I was able to due more than just a token few
Face pulls x 75
20 minutes stationary bike
The top Press set was a nice result, but I’ve developed a slight hitch at the point when I push my head through - that sapped a lot of power, resulting in me coming up just short of a PR. Hence the supplementary I tacked on to break that little hitch.
Saturday, June 30, 2018
Cycle 28 Week 3 Day 1 -BW Still 273
Speed Rope x 350
Mobility
Box Jumps x 15
Squat TM 345
Bar x handful
140 x 5
190 x 5
230 x 3
260 x 5
295 x 3
330 x 8 New Rep PR
Band Pull Aparts x 100
RDLs
135 x 5
155 x 10
185 x 10
185 x 10
185 x 8
185 x 7
Pullups/Chinups 55# assistance x 24
Ab roller x 25
Monday, July 2, 2018
Cycle 28 Week 3 Day 2
Jumping jacks to warm up
Simple 6
Bench Press TM 320
bar x 15
135 x 6
185 x 5
225 x 3
245 x 5
275 x 3
305 x 7 -Adequate.
FSL Paused 245 x 5 x 3
DB Rows 100# x 50/side total (6, 6, 18, 12, 8)
DB Bench Press 55#/side x 60 total (15 x 4)
Tuesday, July 3, 2018
30 minutes stationary bike
Wednesday, July 4, 2018
Cycle 28 Week 3 Day 3
Speed Rope x 325
Mobility
Box Jumps x 15
Deadlift TM 355 (But I misloaded as if it were 345. Fuck my old boots.)
135 x 10
225 x 5
225 x 3
255 x 5
300 x 3
330 x 11 Tied Rep PR. If I had loaded the right weight, we’d have a winner.
Band Pull Aparts x 100
Hack Squat Sled
180 x 5
270 x 8 x 3 sets
Lat Pulls x 60 total
Friday, July 6, 2018
Cycle 28 Week 3 Day 4
Speed Rope x 250
Simple 6
14# Med Ball Throws x 15
OH Press TM 210
Bar x 10
85 x 5
115 x 5
140 x 3
160 x 5
180 x 3
200 x 8
FSL 160 x 5 x 3
Chest Supported DB Rows 50#/side x 50 total
BW Dips x 35 total
Face Pulls x 60
20 minutes stationary bike
Saturday, July 7, 2018
Late night 30 minutes stationary bike
Sunday, July 8, 2018
Cycle 29 Week 1 Day 1 -BW: 277 …Gaaaaaa! Holy Fucking Shit!
We’re going 3/5/1 for this cycle.
Speed Rope x 350
Mobility
Box Jumps x 15
Leg Curls 3 x 10
Squat TM 355 -3’s week
Bar x bunches
135 x 5
185 x 5
225 x 3
250 x 3
285 x 3
320 x 9 tied rep PR
RDL
135 x 5
185 x 10 x 3 sets
Pullups Chinups w 40# assistance x 30 total
Ab roller x 25
Tuesday, July 10, 2018
Cycle 29 Week 1 Day 2
Jumping Jacks til sweat
Simple 6
Bench Press TM 325
95 x 10
135 x 5
175 x 5
205 x 3
225 x 3
260 x 3
295 x 8 Pretty solid
FSL 225 x 16 (fun set), x 5 (hit a brick wall)
DB Rows 100# x 40/side total (8, 18, 9, 5)
Tri Rope Pulldowns x 50
Face Pulls x 50
Friday, July 13, 2018
Cycle 29 Week 1 Day 3,4
Rickety Warmup and mobility.
Deadlift TM 355 3’s week
135 x 10
225 x 5
225 x 3
265 x 3
305 x 3
330 x 10
OH Press TM 215 3’s week
Bar x 10
95 x 5
115 x 5
135 x 3
150 x 3
170 x 3
195 x 8 My reps were strong, but I flamed out quickly.
BW Dips x 25
Pullups/chins w 55# assist x 25
abench crunches x 30
Fuck, the gym was crowded. At 11am on a Friday, it looked like the first Monday after New Year’s, only with more seniors.
Just returned from a 9 day vacation on the central Oregon coast. The only exercise I got was a couple of 3 mile walks, a beach walk (calories burned shivering) and pushing my daughter’s wheelchair around the gravel of the Oregon Aquarium. Erm…stayed well hydrated though. Yesterday was spent driving 11 hours from Lincoln Beach to Sacramento area. Then today I took the 4 hour train ride home. The wife encouraged me to go ahead and get started back up today.
Sunday, July 22, 2018
Cycle 29 Week 2 Day 1
Speed Rope x 350
Mobility
Box Jumps x 15
Squats TM 355
Bar x 10
135 x 5
170 x 0 -loaded this, then forgot to do them. Started loading for next set. Awesome brain fart.
200 x 5
230 x 5
265 x 5
300 x 5 -Minimum reps only.
RDLs 225 x 10 x 3 sets
Chinups Pullups w 55# assistance x 31 total
Ab roller x 20
Realized how poorly I had hydrated while traveling the previous 48 hours, and to make things worse I forgot to bring my jog of water to the gym.