Wednesday, November 13, 2019
1 mile sunrise walk in 17 minutes
1.1 mile lunchtime walk in 18 minutes
Thursday, November 14, 2019
1 mile sunrise walk in 17 minutes
1.1 mile lunch walk in 18 minutes
Cycle 45 Week 1 Day 1
Squats TM 355
Bar x 15
135 x 5
185 x 5
230 x 5
265 x 5
300 x 1
330 x 1
300 x 11 -really good, really hard. Lungs gave out before legs.
265 x 9 -not much left for this set.
RDLs 225 x 10, x 6
Leg Curls 100 x 23, x16, x11
Hammer Strength Incline Press 140 x 20, x12, x9
Cable Rows 120 x 20, x 12, x10
Friday, November 15, 2019
1 mile sunrise walk in 17 minutes
30 minutes stationary bike
Saturday, November 16, 2019
Cycle 45 Week 1 Day 2
Speed Rope x 350
Mobility
Medicine Ball Throws x 15
Bench Press TM 325
Bar x 15
135 x 8
185 x 5
225 x 5
245 x 5
275 x 1
305 x 1
275 x 13
245 x 9
BB Rows
135, 155, 185, 205 x 10
DB Bench Press
65#s x 23, 13, 10
Lat Pulls (wide neutral)
120 x 16, 12
Abench Crunches x 50
Triceps Pulldowns x 25
Rear Delt Flyes x 35
Sunday, November 17, 2019
30 minutes Stationary bike
Monday, November 18, 2019
1 mile sunrise walk in 17 minutes
Cycle 45 Week 1 Day 3
Warm up with Quad Extensions, Back Raises and stretching cage.
Deadlift TM 375
135 x 5
185 x 5
225 x 5
245 x 5
280 x 5
320 x 1
365 x 1
320 x 10 -Weak.
DB Incline Press 55#s x 23, x 16, x 11
Chest Supported DB Rows 45#s x 22, x 16, x 12
Preacher hammer curlz x 32
Tuesday, November 19, 2019
1 mile sunrise walk in 17 minutes
1.1 mile lunchtime walk in 18 minutes
10 minutes stationary bike sprints 30/60 intervals
Wednesday, November 20, 2019
1 mile sunrise walk in 17 minutes
1,1 mile lunchtime walk in 17 minutes
Cycle 45 Week 1 Day 4
Speed Rope x 300
Mobility
Med Ball Throws x 15
OH Press TM 215
Bar x 10
95 x 5
115 x 5
135 x 3
140 x 5
160 x 5
185 x 1
205 x 1
185 x 11
160 x 11
Assisted Pullups x 32
BW Dips x 32
Lateral Raises x 40
Weighted Back Raises x 50
Rear Delt Flyes 3 x 12
Thursday, November 21, 2019
1 mile sunrise walk in 17 minutes
1.1 mile lunchtime walk in 18 minutes
Friday, November 22, 2019
Cycle 45 Week 2 Day 1
Speed Rope x 350
Mobility
Box Jumps x 15
Squats TM 355
Bar x 10
135 x 5
185 x 5
225 x 3
250 x 5
285 x 3
320 x 1
355 x 1
320 x 9
285 x 10 -Exceptional set
RDLs
135 x 5
185 x 5
225 x 12, x 8
Leg Curls
110 x 20, x 10, x 11
Lat Pulldowns (Split cables) x 35
Cable Rows (Wide Neutral) x 30
Preacher Curlz x 25
Didn’t know if I would make tonight due to very aggravated shoulder. Took some ibuprofen, rubbed a shitload of Icyhot on it, and was deliberate about warming it up. Seems ok now, but last evening I thought my arm was going to fall off. I need to figure out what triggered that.
Saturday, November 23, 2019
30 minutes stationary bike
Sunday, November 24, 2019
Cycle 45 Week 2 Day 2
Speed Rope x 300
Mobility
Med Ball Throws x 15
Bench Press TM 325
Bar x 15
135 x 8
185 x 5
225 x 3
260 x 3
295 x 1
325 x 1
295 x 9
295 x 6
DB Rows
95#s x 5, x 5, x 20, x 15, x 12
DB Bench (slight decline)
70#s x 20, 16, 12
Abench crunches x 50
Triceps rope pulldowns x 30
Face pulls 3 x 12
Friday, November 29, 2019
Cycle 45 Week 2 Day 3
Speed Rope x 325
Mobility
Box Jumps x 15
Dead Lift TM 365
135 x 10
225 x 5
225 x 5
265 x 3
300 x 3
335 x 1
365 x 1
335 x 11
Nautilus Glute Drive 205 x 10 x 3 sets
Weighted Back Raises x 40
Hammer Strength Incline Press 140# x 55 total
Took most of the week off for a family adventure… spent 8 hours in the car yesterday circumnavigating a snowed-in Grapevine. Cruising the central California coast is a wonderful thing, unless you haven’t made time to stop and enjoy it.
This workout was a slow, pathetic shitshow.
Sunday, December 1, 2019
Cycle 45 Week 2 Day 4
Speed Rope x 350
Mobility
Med Ball Throws x 15
OH Press TM 215
Bar x 15
95 x 8
115 x 5
135 x 3
150 x 3
170 x 3
195 x 1
215 x 1
195 x 8 -Sorry effort
195 x 4
Assisted Pull/Chin-ups x 50
BW Dips x 50
Abench Crunch machine x 50
Rear Delt Flyes x 50
Monday, December 2, 2019
30 minutes stationary bike -moderate pace
Tuesday, December 3, 2019
Cycle 45 Week 3 Day 1
Jumping Jacks, mobility and jumps
Squats TM 355
Bar x 10
135 x 5
185 x 5
225 x 3
265 x 5
300 x 3
335 x 1
365 x 1
335 x 7
335 x 3
Band Pull Aparts x 100
RDLs
225 x 12, x 8
Leg Curls
110 x 23, x 15, x 12
Chest Supported T Bar Rows
70 x 20, x 12, x 10, x 8
Hammer Strength Incline Press
140 x 22, x 14, x 10, x 8
Thursday, December 5, 2019
Cycle 45 Week 3 Day 2
Mobility
Bench Press TM 325
Bar x 15
135 x 7
185 x 5
225 x 3
245 x 5
275 x 3
310 x 1
345 x 1
310 x 7
310 x 4
DB Rows
95# x 50 total (4 sets)
DB Bench (slight decline)
70# x 50 total (3 sets)
Abench crunches x 50 total
DB Rear Delt Flyes x 40 total
Friday, December 6, 2019
1.1 mi walk in 17 minutes
30 minutes stationary bike
Saturday, December 7, 2019
Cycle 45 Week 3 Day 3
Speed Rope x 325
Mobility
Box Jumps x 15
Deadlifts TM 375
135 x 10
225 x 5
250 x 3
280 x 5
320 x 3
355 x 1
390 x 1
355 x 9
DB Chest Supported Rows
50#s x 20, x 15, x 15
DB Incline Press
60#s x 21, x 17, x 12
Back Raises w 45# plate x 50
Monday, December 9, 2019
Cycle 45 Week 3 Day 4
OH Press TM 215
Bar x 15
95 x 8
115 x 5
135 x 3
160 x 5
185 x 3
205 x 1
225 x 1
205 x 8
205 x 3
Assisted Chin/Pull Ups x 50 total (8 sets)
BW Dips x 50 (6 sets)
Abench Crunches x 50
Lateral Raises x 50 (3 sets)
Shrugs x 30
Tuesday, December 10, 2019
1 mile sunrise/fogroll walk in 17 minutes
1.1 mile lunchtime walk in 18 minutes
Wednesday, December 11, 2019
Cycle 46 Week 1 Day 1
Speed Rope x 350
Mobility
Box Jumps x 15
Squats TM 340 (5’s Week)
Bar x 10
135 x 5
185 x 5
225 x 5
255 x 5
290 x 1
325 x 1
290 x 13
290 x 7 -good body of work
Quad Extensions
2 sets of 20
Hack Squat Sled
180 x 8
230 x 8
230 x 8
Walking Lunges x 50/leg -gotta start somewhere
Calves
Really good start to new cycle.
Friday, December 13, 2019
1.1 mile lunchtime walk in 19 minutes. I’m still suffering crippling DOMS from Wednesday night. I looked like Frankenstein today.
Cycle 46 Week 1 Day 3
Speed Rope x 225
Mobility
Med Ball Throws x 12
Bench Press TM 320 5’s Week
Bar x 15
135 x 8
185 x 5
210 x 5
240 x 5
270 x 1
305 x 1
270 x 12
270 x 7
DB Rows
100#s x 10, x 18, x 14, x 8
DB Bench (slight decline)
75#s x 18, x 15, x 11
Chest Supported T Bar Row x 25
Triceps Pulldown x 45
Face Pulls x 35
Sunday, December 15, 2019
Cycle 46 Week 1 Day 3
Speed Rope X 350
Mobility
Box Jumps x 15
Deadlift TM 360
135 x 10
185 x 5
225 x 3
245 x 5
275 x 5
305 x 1
345 x 1
305 x 14 -Lungbuster
Nautilus Glute Drive
195 x 10 x 3 sets
Leg Curls
110 x 21, x 16, x 13
Calves
Monday, December 16, 2019
30 minutes stationary bike
Tuesday, December 17, 2019
Cycle 46 Week 1 Day 4
OH Press TM 210
Bar x 15
95 x 5
115 x 5
135 x 5
155 x 5
180 x 1
200 x 1
180 x 10
180 x 6
Assisted Pulls/chin-ups x 33 (4 sets)
Lateral Raises x 50 (3 sets)
OH DB Presses x 30 (2 sets)
#25 Plate Raises
Wednesday, December 18, 2019
30 minutes stationary bike
Thursday, December 19, 2019
Cycle 46 Week 2 Day 1
Squats TM 340
Bar x 15
135 x 6
185 x 5
225 x 5
245 x 3
275 x 3
305 x 1
345 x 1
305 x 8 -awful effort
305 x 7
Quad Extensions 2 sets of 20
Leg Press
3 plates/side x 22, x 16, x 12
Calves
Curlz
60# x 21. x 12. x 10
Bursitis and achy knee fucked my focus on the squats work sets.
Saturday, December 21, 2019
Cycle 46 Week 2 Day 2
Speed Rope x 325
Mobility
Med Ball Throws x 15
Bench Press TM 320
Bar x 15
135 x 8
185 x 5
225 x 5
255 x 3
290 x 1
320 x 1
290 x 10 -#11 ended up on the bail-out pins
290 x 6
Cable Rows x 45 total
BW Dips x 12, x 12, x 8
Rear Delt Flyes 3 sets of 12
Saturday, December 28, 2019
30 minutes stationary bike
Sunday, December 29, 2019
Cycle 46 Week 2 Day 3
Speed Rope x 325
Mobility
Deadlifts TM 360
135 x 10
225 x 5
225 x 3
255 x 3
295 x 3
325 x 8
Tough sledding after a week off. Warm-up sets felt great, but main set took the wind out of me. Skipped the 2 over-warmup singles.
Leg Curls x 45
Calves
After a full week off due to wicked cold, a stomach issue mid-week, as well as holiday festivities, I did the best to get back into the swing of things. Didn’t expect to move the world today… the big issue is my motivation, as I’ve gotten too comfortable this week vegging out on the couch.
Monday, December 30, 2019
Cycle 46 Week 2 Day 4
OH Press TM 210
Bar x 15
95 x 8
115 x 5
135 x 5
145 x 3
170 x 3
190 x 1
210 x 1
190 x 8
190 x 4
Lateral Raises x 22, x18, x15
Lat Pulls 130 x 21, x 15, x 12
Seated DB Presses 45#s x 21, x 14, x 10
Rear Delt Flyes x 50