Monday, August 19, 2019
Cycle 42 Week 1 Day 4
Press TM 205
Bar x 15
100 x 8
120 x 5
140 x 5
160 x 5
180 x 5
BBB
135 x 10 x 5 sets
Chest Supported T Bar Rows
70# x 10 x 5 sets
Hammer Strength Lateral Raise Machine
5 sets of 10
BW Back Raises -prisoner style x 25
Rear Delt Flyes
3 x 12
Tuesday, August 20, 2019
2.3 mi walk in 42 min (3.2mph pace)
Wednesday, August 21, 2019
Cycle 42 Week 2 Day 1
Speed Rope x 350
Mobility
Box Jumps x 20
Squats TM 345
Bar x 10
135 x 5
185 x 5
225 x 3
245 x 5
275 x 5
315 x 5
245 x 5
245 x 5
245 x 5
Core:
RDLs x 30 total
Leg Curlz x 45 total
Pull:
Lat Pulls Narrow/Neutral grip x 50 total
Push:
Hammer Strength Incline x 60 total
Band Pull aparts x 100
Calves
Friday, August 23, 2019
Cycle 42 Week 2 Day 2
Bench Press TM 325
Bar x 15
135 x 10
185 x 5
225 x 5
260 x 5
295 x 5
BBB (FSL minus 10%)
195 x 10 x 5 sets
Pull
BB Rows
185 x 5 x 5
Lat Pulls- wide neutral grip 3 x 8
Push
Triceps Rope Pulldown x 50
Core
Abench Crunch machine x 50
Face Pulls x 50
Saturday, August 24, 2019
20 minutes hot tub
Shit ton of foam rolling, even used an old rolling pin on my thighs
Sunday, August 25, 2019
Cycle 42 Week 2 Day 3
Speed Rope x 350
Mobility
Box Jumps x 20
Deadlift TM 375
135 x 10
225 x 3
225 x 3
265 x 5
305 x 5 Awful
340 x 5 -much better
BBS
265 x 5 x 10 sets
SL/Core
One-Leg Leg Press x 50 per leg
Push
Hammer Strength Decline Press x 50
Pull
Lat Pulls (standard) 4 sets of 10
Preacher Hammer Curls x 30
Came in with some sciatica annoying me. I’ve found the cure: just keep doing Deadlifts until something else hurts more.
Monday, August 26, 2019
30 minutes stationary bike
Wednesday, August 28, 2019
Speed Rope x 300
Mobility
Med Ball Slams x 10
OH Press TM 205
Bar x 15
95 x 5
115 x 5
135 x 5
145 x 5
165 x 5
185 x 5
135 x 10 x 5 sets
Pull
Cable Rows x 50
Core
BW Back Raises x 50
Push
Lateral Raises x 50
Face Pulls x 50
Cable Shrugs
10 minutes stationary bike intervals (Med/MedHi 30s)
Thursday, August 29, 2019
30 minutes stationary bike
Friday, August 30, 2019
Cycle 42 Week 3 Day 1
Speed Rope x 350
Mobility
Box Jumps x 20
Squats TM 345
Bar x 10
135 x 5
185 x 5
225 x 3
255 x 5
285 x 5
320 x 5 -This felt really heavy. Not a good feel
255 x 5 x 3 sets -These were surprisingly smooth.
RDLs 225 x 8 x 3 sets
Leg Curls 3 sets of 12
Hammer Strength Incline Press x 50
Lat Pulls (Close Neutral) x 50
Cable Curlz
10 minutes stationary bike intervals (:30s/:30s)
Sunday, September 1, 2019
Cycle 42 Week 3 Day 2
Speed Rope x 350
Mobility
Medicine Ball Throws x 10
Bench Press TM 325
Bar x 15
135 x 5
185 x 5
225 x 3
245 x 5
275 x 5
305 x 5
BBB 205 x 10 x 5 sets
Triceps Rope Pulldowns x 50
Single Arm High Cable Rows x 50
Abench Crunch Machine x 50
Rear Delt Flyes 3 sets of 12
Tuesday, September 3, 2019
Cycle 42 Week 3 Day 3
Deadlift TM 375
135 x 10
225 x 3
225 x 3
275 x 5
315 x 5
345 x 5
275 x 5
275 x 3 Sciatica too intense to overcome. Called it here.
Cable Presses (40 deg downward angle) x 50
Cable Rows (supinated) x 50
Lat Pulls x 50
Stationary bike intervals 30/30 x 10 minutes
2nd week in a row that sciatica has popped up on deadlift day. I suffered through it last week. Not today. And my right knee has developed some form of aggravation, making any single leg work out of the question.
Wednesday, September 4, 2019
30 minutes stationary bike
Thursday, September 5, 2019
Cycle 42 Week 3 Day 4
OH Press TM 205
Bar x 15
95 x 5
115 x 5
135 x 5
150 x 5
170 x 5
190 x 5
BBB
135 x 10 x 5 sets
Cybex Eagle Lateral Raises x 40
Preacher Curls x 40
Back Raises @25# x 30
Another lackluster workout. I run out of gas early. I recover poorly, especially my quads and hips. My elbows, knees, and hips hurt.
Deload. Then back to basics Pro 5s and FSL 5 x 5 maybe as low as 80% TM.
Monday, September 9, 2019
Cycle 42 Deload
Mobility
Squats
Bar x 10
135 x 5
185 x 5
225 x 3
255 x 3
285 x 3
315 x 2
335 x 1
Nothing really felt good. Sciatica started to grind into my ass on the heavier shit. I need to shake this.
Bench Press
Bar x 15
135 x 5
225 x 5 -25s were buried until plates -didn’t want to dig them out. Skipped 185.
255 x 5
285 x 3
315 x 3
Clunky, but I was using the least desirable bench, the hooks are too low and the pad is too cushy and too high. Arching my back here aggravated me here too. I wish Chlamydia on people who bury change weights under plates.
I’m in a bad place mentally and physically, made even worse since the gym is no longer bringing be joy. It’s a well stocked facility, but it’s always crowded as fuck. My other options are the Purple Planet or Shit Republic. There’s a Crunch waiting on ADA permits to open but they don’t look promising either.
Wednesday, September 11, 2019
Cycle 42 Deload
Speed Rope x 300
Mobility
Deadlift
135 x 10
225 x 3
225 x 3
275 x 3
315 x 3
365 x 1 -Very Clean and Easy
405 x 1 -Fast and Good. Solid enough to consider taking another crack at 455.
The brain was also solid today and decided to leave well enough alone…
OH Press
Bar x 10
95 x 6
115 x 5
135 x 5
165 x 3
185 x 3
205 x 2
225 x 1 All good but I hit my chin attempting a 2nd, and felt it was better to rack it.
Cable Rows 3 x 10
DB Rear Delt Flyes 2 x 20
After what seemed like a month of shit workouts it was nice to have one like today. Every single DL rep felt strong and awesome. The gym is still crowded as fuck. Like New Year Resolutioner crowded. I’m sure the HS and Fresno State rec gyms are open, so why don’t these fuckers go there. It sucks monumentally to wait 10 minutes for an assistance apparatus you’re going to use for 10 minutes. It starts digging into valuable time and piling up and next thing you know that efficient workout has turned into a 2 hour slog.
Sunday, September 15, 2019
Cycle 43 Week 1 Day 1
Speed Rope x 350
Mobility
Box Jumps x 15
Squats TM 335
Bar x 10
135 x 5
185 x 5
225 x 5
255 x 5
285 x 5
225 x 5 x 5
Push
DB Incline Press 50#s x 55 tota;
Pull
Chest Supported DB Rows 50#s x 45 total
EZ Bar Curlz x 30+ total
Core (Posterior chain will do)
RDLs 185 x 10 x 3
Leg Curlz x 45 total
Band Pull Aparts x 100+
I took a few extra days off after the deload sessions for a family getaway. It turned into a chaotic stressfest due to family emergency… All that, and I ate very poorly pre-workout, making today’s work a lot more of a grind than it should have been. I can’t do anything about the family stress, but I can remedy being a dipshit in the kitchen.
Tuesday, September 17, 2019
Cycle 43 Week 1 Day 2
Bench Press TM 315
Bar x 15
115 x 10
165 x 8
205 x 5
245 x 5
275 x 5
225 x 5 x 5 sets
DB Rows 80#s x 50 total
DB Bench 80#s x 34; 70#s x 16 -bit off more than I could chew
Lat Pulls (Narrow neutral) x 25 total
Ab Roller x 30
DB Rear Delt Flyes x 40 total
Thorough work, but I was really wiped out after this… I could barely rustle up the post workout meal. Cramming chicken and black beans into my gullet shouldn’t be such a pathetic scene.
Friday, September 20, 2019
Cycle 43 Week 1 Day 3
Speed Rope x 350
Mobility
Dead Lift TM 355
135 x 10
225 x 5
245 x 5
275 x 5
305 x 5
245 x 5 x 5 sets (FSL)
DB Incline Press 50#s x 50 total
supersetted with
Chest Supported DB Rows 50#s x 50 total
Back Raises (25#) x 30 total
Saturday, September 21, 2019
Cycle 43 Week 1 Day 4
Speed Rope x 350
Mobility
Medicine Ball Throws x 15
OH Press TM 205
Bar x 15
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
135 x 5 x 5 sets
BW Dips x 28
Lateral Raises 3 sets of 10
Pull/Chin ups (assisted) x 32
Cable Shrugs 3 sets of 10
Abench Crunches x 50
Rear delt flyes x 30
In the spirit of the young College Football season- sometimes it’s nice to schedule a patsy to get your confidence up, and this week -based on my light TMs- was that patsy.
Monday, September 23, 2019
Cycle 43 Week 2 Day 1
Speed Rope x 350
Mobility
Box Jumps x 10
Squats TM 335
Bar x 10
135 x 5
175 x 5
205 x 3
235 x 5
265 x 5
300 x 5
235 x 5 x 5 sets
Chest Supported DB Rows 45#s x 50
supersetted with
Incline DB Bench 60#s x 50
Leg curls 50 total
Wednesday, September 25, 2019
Cycle 43 Week 2 Day 2
Bench Press TM 315
Bar x 15
135 x 6
185 x 5
225 x 5
255 x 5
285 x 10 -I know, not necessary… but 'twas fun,
225 x 5 x 5 sets
Wide grip Cable Rows 3 sets of 12
Narrow-neutral grip Lat Pulldowns 3 sets of 12
Triceps Pulldowns 3 sets of 12
Face Pulls
Really quick in and out
Friday, September 27, 2019
Cycle 43 Week 2 Day 3
Speed Rope x 300
Mobility
Box Jumps x 15
Deadlift TM 355
135 x 10
225 x 3
225 x 3
245 x 5
285 x 5
320 x 5
245 x 5 x 5 sets
Leg Curls x 50
DB Incline Bench x 50
DB Chest Supported Rows x 50
Sunday, September 29, 2019 -I turned 51 yesterday…
Cycle 43 Week 2 Day 4
Speed Rope x 350
Mobility
Med Ball Throws x 15
OH Press TM 205
Bar x 15
95 x 5
115 x 5
135 x 3
145 x 5
165 x 5
185 x 5
145 x 5 x 5 sets
BW Dips x 50
Assisted Pull/Chin-ups x 50
Abench Machine Crunches x 50
Rear Delt Flyes 3 x 10
Worked through this in fairly rapid order without the energy crash midway through that I’ve been experiencing lately.
Monday, September 30, 2019
30 minutes stationary bike
Tuesday, October 1, 2019
Cycle 43 Week 3 Day 1
Squats TM 335
Bar x 15
135 x 5
185 x 5
225 x 3
250 x 5
285 x 5
320 x 5
250 x 5 x 5 sets
RDLs x 35
Leg Curls x 40
Hammer Strength Incline Press x 50
Chest Supported T-Bar Rows x 50