Thursday, October 3, 2019
Cycle 43 Week 3 Day 2
Bench Press TM 315
Bar x 15
135 x 8
185 x 5
225 x 3
240 x 5
270 x 5
305 x 5 - All pretty good, considering I referred to wrong cheat sheet and did next month’s week 3 workout.
240 x 5 x 5
DB Rows 80#s x 50
DB Decline Bench 65#s x 50
Abench Crunches x 50
Lat Pulls -wide neutral grip x 30
DB Rear Delt Flyes x 40
Friday, October 4, 2019
30 minutes stationary bike
Saturday, Oct 5, 2019
Cycle 43 Week 3 Day 3
Speed Rope x 350
Mobility
Box Jumps x 15
Deadlift TM 355
135 x 10
225 x 3
225 x 3
265 x 5
305 x 5
335 x 5
265 x 5 x 5 sets
DB Incline Press 55#s x 50
DB Chest Supported Row 45#s x 50
Preacher Hammer Curls x 30
Bulgarian split squats x 25 -yikes, my balance sucks
Tuesday, October 8, 2019
Cycle 43 Week 3 Day 4
Late evening start
OH Press TM 205
Bar x 15
135 x 5
135 x 5
155 x 5
175 x 5
195 x 5
155 x 5 x 5
Lateral Raises x 50
Triceps Rope Pulldowns x 30
Lat Pulls x 50
Cable Shrugs x 30
Abench Crunches x 50
Face Pulls x 35
10 min Stationary Bike “HIIT” - really more like SHIT. It’s been a while, so I guess I’m glad to get a little of this in. 30/30s for 10 min although the “intense” 30s were more “untense”
Thorough workout anyways despite the late start.
Thursday, October 10, 2019
About half-hour of walking in the AM
Cycle 44 Week 1 Day 1
Squat TM 345
Bar x 10
135 x 5
165 x 3
195 x 3
225 x 5
260 x 5
295 x 5
225 x 5 x 5
DB RDLs x 35
Leg Curls x 40
DB Incline Press x 50
DB Chest Supported Rows x 50
Had to wait 20 minutes to get a squat rack, as my timing was bad… but I’ll never bitch about my own slow work tempo again. And I went to lunch at a nearby Mediterranean place for the first time in a long time and ordered their Chicken Kabob combo plate to go…pilaf, fatouche, hummus and pita. The place was busy so I guess the guy mis-heard me and gave me the other chicken kabob plate - with piles of veg and more fatouche salad and didn’t realize it until I was back at the office. It was tasty enough, but no carbs. I ended up crashing pretty quick once I got to the assistance part of the workout.
Sunday October 13, 2019
Cycle 44 Week 1 Day 2
Warm up: Moving a shitload of boxes between storage facilities. We have too much crap.
Bench Press TM 320
Bar x 15
135 x 8
185 x 5
210 x 5
240 x 5
270 x 5
225 x 5 x 5
Triceps Rope Pulldown x 50
Cable Chest Press (Decline Angle) x 40
Cable Rows x 50
Cable Shrugs
Abench Crunches x 50
Pallof Presses
20 minutes stationary bike
Monday, October 14, 2019
1 mile early AM walk
24 minutes elliptical (sorry, only apparatus open)
Tuesday, October 15, 2019
Deadlift TM 365
135 x 10
225 x 5
245 x 5
275 x 5
315 x 5
245 x 5 x 5
DB Incline Press x 50
Chest Supported DB Row x 50
Bulgarian Split Squats x 30
Band Pull Aparts
Wednesday, October 16, 2019
12 minute pre-sunrise walk
30 minutes stationary bike
Thursday, October 17, 2019
Pre-sunrise 0.9 mile walk in 17 minutes
Lunchtime 1.1 mile walk in 19 minutes
Cycle 44 Week 1 Day 4
Mobility
15 medicine ball slams
Assisted Pull/Chin-Ups x 55
OH Press TM 210
Bar x 15
95 x 8
115 x 5
135 x 5
155 x 5
180 x 5
135 x 5 x 5
BW Dips x 25
Lateral Raises x 30
Abench crunches x 50
Shrugs x 30
Rear Delt Flyes 3 x 12
20 minutes stationary bike - more aggressive pace
Friday, October 18, 2019
Lunchtime 1.1 mile walk in 17 minutes
Cycle 44 Week 2 Day 1
Speed Rope x 350
Mobility
Box Jumps x `5
BW Back Raises x 10
Squat TM 345
Bar x 10
135 x 5
185 x 5
225 x 3
240 x 5
275 x 5
310 x 5 -Yeah I loaded 310…
240 x 5 x 5
Band Pull Aparts x 100
RDLs x 35
Leg Curls x 40
Hammer Strength Incline Press x 60
Sunday, October 20, 2019
Cycle 44 Week 2 Day 2
Speed Rope x 325
Simple 6 and other mobility
15 Medicine Ball Throws
Bench Press TM 320
Bar x 15
135 x 8
185 x 5
225 x 5
255 x 5
290 x 5 -really solid
So solid in fact, that I unloaded the bar and moved onto assistance, forgetting FSL.
DB Bench x 50
supersetted with
DB Rows x 50
Bench Press FSL 225 x 5 x 5
Abench crunch thing x 50
Rear Delt Flyes x 40
20 minutes stationary bike, effortful pace…
I watched a dude teach his girlfriend do Sumo RDL/Squats. I solemnly swear there is a higher per capita rate of fuckery during off-peak hours than there is when it’s packed nutz-to-buttz.
Monday, October 21, 2019
1 mile early AM walk in 17 minutes
1.1 mile lunchtime walk in 18 minutes
20 minutes stationary bike
Tuesday, October 22, 2019
Early AM walk 1 mile in 17 min
Too warm at lunch for part two
Cycle 44 Week 2 Day 3
Warm-up:
BW Back Raises x 25
Quad extensions x 25
Deadlift TM 365
135 x 5
135 x 5
225 x 3
225 x 3
255 x 5
290 x 5
330 x 5
255 x 5 x 5 sets
DB Incline Press 65#s x 50
DB Chest Supported Rows 50#s x 50
Back Raises 25#s x 25 total
A week ago my doctor read me the riot act; my glucose had risen significantly and my weight is the highest it has ever been. She used the threat of expensive meds with all their side-effects to make her point. Point taken. I’m now operating in a modest calorie deficit, and I’m noticing some afternoon loopiness, and a pretty wicked mid-workout crash. It will take some planning for fuel intake distribution to fix this. I’ll figure it out.
Thursday, October 24, 2019
Pre-Sunrise 1 mile walk in 18 minutes
Cycle 44 Week 2 Day 4
Simple 6
Med Ball Slams x 15
OH Press TM 210
Bar x 15
95 x 5
115 x 5
135 x 5
145 x 5
170 x 5
190 x 5
145 x 5 x 5
BW Dips x 50
Lateral Raises x 35
Assisted Chins/Pull-ups x 51
Cable Shrugs x 30
Abench Crunch apparatus x 50
Moonlight 1.5 mile walk in 24 minutes
Friday, October 25, 2019
Pre-sunrise 1 mile walk in 19 minutes (I was pulling a plow it seems}
20 minute late night stationary bike ride
Saturday, October 26, 2019
Cycle 44 Week 3 Day 1
Speed Rope x 350
Mobility
Box Jumps x 15
Squats TM 345
Bar x 10
135 x 5
185 x 5
225 x 5
260 x 5
295 x 5
330 x 5 -Solid except for rep 5
260 x 5 x 5
RDLs 225 x 8 x 3 sets
Leg Curls 3 x 10
Cable Rows x 50
We spent most of this morning and a bit of last night moving stuff out of my late father-in-laws apartment, so I was already spent when I got to the gym. It took me an hour just to get through squats, and another 40 minutes just to struggle through assistance…SAD!
Sunday, October 27, 2019
30 minutes stationary bike
Monday, October 28, 2019
Pre Sunrise 1 mile walk in 18 minutes. Mistake- air quality was shitty.
Cycle 44 Week 3 Day 2
Mobility
Bench Press TM 320
Bar x 20
135 x 8
185 x 5
225 x 3
250 x 5 -misload
275 x 5
305 x 5
240 x 5 x 5 sets
Kroc Rows 95#s x 10, 32
DB Decline Bench 65#s x 50
Abench Crunches x 50
Rear Delt Flyes 3 sets of 12
30 minutes stationary bike
We are downwind of all the Nor Cal fires so the air quality has deteriorated radically since Saturday. Outside activities are out of the question. PM10 (large particles) had a reading of over 500 on Sunday afternoon. 200 is considered hazardous. I was indoors Sunday morning and had assumed some weather had moved in. Crunchy air weather moved in.
Tuesday, October 29, 2019
30 minutes stationary bike
Wednesday, October 30, 2019
Cycle 44 Week 3 Day 3
Speed Rope x 300
Mobility
Box Jumps x 15
Deadlift TM 365
135 x 10
225 x 5
225 x 5
275 x 5
315 x 5 -Yikes! Felt low back tug hard here.
345 x 3 -Still felt back revolt, so I stopped here. Should’ve stopped before this.
Stretched out here, hanging etc…
Quad Extensions x 25, x 25, x 20
Another old guy saw me cringe after my last set of DLs, and lectured me for 20 minutes about guys our age not doing such heavy weight. Hell, maybe he’s right…
Packed up and went home to ice. As of this entry time, it’s stiffened up real bad, even worse than last time.
So I tweaked my back even more than I thought on Wednesday, so I had to hold off until today.
Monday, November 4, 2019
1 mile sunrise walk in 18 minutes
1.1 mile lunchtime walk in 18 minutes
Cycle 44 Week 3 Day 4
OH Press TM 210
Bar x 15
95 x 5
115 x 5
135 x 5
155 x 5
180 x 5
200 x 5
155 x 5 x 5
Assisted Pulls/Chins x 40 (reduced assistance weight)
BW Dips x 50
Lateral Raises x 30
Abench Crunches x 50
Rear Delt Flyes 3 sets of 12
Back held up nicely.
Tuesday, Nov. 5, 2019
1 mile sunrise walk in 18 minutes
30 minutes stationary bike
Wednesday, November 6, 2019
1 mile sunrise walk in 18 minutes
1.1 mile sunrise walk in 18 minutes
Cycle 44 Deload Day 1
Speed Rope x 300
Mobility
Box Jumps x 10
Squats TM 345
Bar x 15
135 x 10
185 x 5
225 x 3
245 x 5
275 x 3
315 x 2
345 x 2
RDLs x 25
Leg Curlz x 25
Friday, November 8, 2019
Cycle 44 Deload Day 2
Bench Press TM 320
Bar x 15
135 x 10
185 x 5
225 x 5
255 x 4
290 x 3
320 x 2
350 x 1
385 x 0 Damn near there. Spotter pulled bar in as my path drifted toward my belly.
Cable Rows (Wide Neutral grip) 3 sets of 12
I wasn’t feeling like a behemoth or anything like that, in fact I felt pretty mediocre, but I sensed grit and determination simmering deep inside and took a crack at a 10lb PR. Failure at the mid point, and the spotter let go of the bar for the lockout.
Saturday, November 9, 2019
30 minutes stationary bike
Sunday, November 10, 2019
Cycle 44 Deload Day 3
Speed Rope x 300
Mobility
Box Jumps x 10
Deadlift TM 365
135 x 10
225 x 3
225 x 3
255 x 5
295 x 3
330 x 3
365 x 2 -All very clean. Legs felt a little weak. Weird,
Hammer Strength Incline Press x 25
Chest Supported T-bar Row x 30
Back Raises x 25
Tuesday, November 12, 2019
Sunrise 1 mile walk in 17 minutes
Lunchtime 1.1 mile walk in 18 minutes
Cycle 44 Deload Day 4
OH Press TM 210
Bar x 15
95 x 8
115 x 5
135 x 3
145 x 5
170 x 4
190 x 3
210 x 2
225 x 2
Lateral Raises x 40
Shrugs x 40
Abench Crunches x 40
DB Rear Delt Flyes x 30
Quick n easy. That shoots this deload and this cycle in the head.
Next cycle is an anchor cycle.