Thursday, January 2, 2020
Cycle 46 Week 3 Day 1
Squats TM 345
Bar x 10
135 x 6
185 x 5
225 x 3
255 x 5
295 x 3
325 x 1
355 x 1
325 x 7
325 x 3 -This was more of a issue of my belt pinching my muffin top than a strength issue. I have bruises on my flanks now.
RDLs
135 x 8
225 x 8
275 x 8
275 x 6
Leg Curls x 45
Calves
Saturday, January 4, 2020
Cycle 46 Week 3 Day 2
Speed Rope x 325
Mobility
Medicine Ball Throws x 15
Bench Press TM 320
Bar x 15
135 x 5
185 x 5
225 x 3
245 x 5
275 x 3
305 x 1
335 x 1
305 x 7 -poor effort
305 x 3 -this is getting pathetic
Incline Press
135 x 5
185 x 5
225 x 5
I don’t think these are for me.
Cable Rows 120 x 16, x 15, x 10
Triceps Rope Pulldown x 35
Face Pulls x 35
Monday, January 6, 2019
Cycle 46 Week 3 Day 3
Deadlift TM 360
135 x 10
225 x 5
225 x 5
275 x 5
305 x 3
340 x 1
375 x 1
340 x 10 -Solid set, 1 shy of big PR
Quad extensions
2 sets of 20 @120#
Hammer Strength MTS V-Squat
150 x 10 warm-up & test unfamiliar apparatus
190 x 8 -One big set was enough, I’m smoked
Calves
With New Year crowd I lucked out, hitting empty space at every turn. Tonight was just meant to be. Worked really efficiently, too. Start to finish: 55 minutes.
Tuesday, January 7, 2020
30 minutes stationary bike
Wednesday, January 8, 2020
Pre-sunrise 1 mile walk in 19 minutes - pulling a plough evidently
Cycle 46 Week 3 Day 4
Speed rope x 325
Mobility
Med Ball Throws x 15
OH Press TM 210
Bar x 15
95 x 6
115 x 5
135 x 3
155 x 5
180 x 3
200 x 1
225 x 1
200 x 6 -meh
200 x 4 - This was a good effort
Pull/chin ups (Assisted) x 9, x 8, x 8, x 7
Lateral Raises x 50
Seated DB Press 40#s x 23, x 14, x 11
Rear Delt Flyes x 45
Friday, January 10, 2019
30 minutes stationary bike
Saturday, January 11, 2019
Cycle 47 Week 1 Day 1
Squats TM 350
Bar x 15
135 x 5
185 x 5
225 x 3
225 x 5
265 x 5
300 x 1
335 x 1
300
300 x 11 -Damn, left a PR in the tank…my lungs wouldn’t have it.
300 x 6
RDLs
135 x 5
225 x 5
275 x 8
275 x 6
Leg curls
110 x 20, x 15, x 10
Calves
Was supposed to start this cycle yesterday, but I didn’t feel up to it… I had a good load of sinus congestion, and quite frankly a bit of an attitude problem…then I worked late. Glad I waited as this was a solid and thorough effort today.
Sunday, January 12, 2020
30 minutes stationary bike
Monday, January 13, 2020
Cycle 47 Week 1 Day 2
Bench Press TM 325
Bar x 20
135 x 8
185 x 8
225 x 3
225 x 5
245 x 5
275 x 1
305 x 1
275 x 10 -I’ve had some radical fall-off on upper body rep PR attempts.
275 x 5
Cable Rows
120 x 21, x 13, x 10
Hammer Strength Decline Press
146 x 22, x 16, x 10
Chest Supported T-Bar Rows x 25
Rear Delt Flyes x35
Tuesday, January 14, 2020
2.4 mile walk in 40 minutes
Wednesday, January 15, 2020
Cycle 47 Week 1 Day 3
Speed Rope x 325
Mobility
Deadlift TM 370
135 x 10
225 x 5
245 x 5
275 x 5
315 x 1
345 x 1
315 x 12
Quad Ext 2 sets of 20
MTS V-Squat
150 x 5
170 x 5
190 x 10 -tough sleddin’
Calves
Friday, January 17, 2020
Cycle 47 Week 1 Day 4
Speed Rope x 300
Mobility
Med Ball Slams x 15
30 minutes standing…waiting for a rack to open up
OH Press TM 215
Bar x 15
95 x 5
115 x 5
135 x 3
145 x 5
165 x 5
185 x 10 barely
185 x 5
Lateral Raise Machine x 50
Lat Pulls 120 x 20, x 15, x 12
Gave up and moved on to my home complex fitness facility…
Machine Shoulder Press x 45
Face Pulls x 60
Damn. It wasn’t crowded at my gym, but it was crowded. What is it about Fridays and weekends that make people think it’s ok to take their time on the equipment? The place is a fucking zoo on Mondays and Tuesdays, but at least people are working. Work ethic seems to take a dive when the perception is that it isn’t as busy.
I lost my cool and screamed at the trio of Drakar Noir wearing douchcicles who were deadlifting in the rack…taking 3 or 4 minutes between sets…per person…selfies, texting, general fucking around.
Sunday, January 19, 2019
Cycle 47 Week 2 Day 1
Speed Rope x 325
Mobility
Squats TM 350
Bar x 10
135 x 8
185 x 5
225 x 3
245 x 3
280 x 3
315 x 1
350 x 1
315 x 10 -REP PR! I had no idea until I checked my logs later.
315 x 5 Solid Reps
RDLs
135 x 5
225 x 5
275 x 10
275 x 5
Leg Curls
110 x 15, x 12, x 10
Calves
Pretty good for having a mild hangover.
Tuesday, January 21, 2020
Sunrise walk 1 mile in 18 minutes
Cycle 47 Week 2 Day 2
Bench Press TM 325
Bar x 15
135 x 8
175 x 5
205 x 3
235 x 3
265 x 3
295 x 1
325 x 1
295 x 9 -OK, better than recent trends
295 x 5
Hammer Strength Decline Press
146 x 24, x 16, x 10
Cable Flyes (Low to High) x 50
Triceps Rope Pulldown -3 sets of 10
Face Pulls -3 sets of 15
Abench Crunches x 50
15 minutes stationary bike
Wednesday, January 22, 2020
1 mile sunrise walk in 18 minutes
Cycle 47 Week 2 Day 2b
BB Rows
95 x 8
135 x 5
165 x 5
195 x 5
225 x 5
255 x 4
225 x 10
225 x 5
Cable Rows
120 x 20, x 10, x 10, x 8
Cable Shrugs 3 sets of 10
DB Hammer Curls 3 sets of 10
20 minutes stationary bike
Friday, January 24, 2020
Cycle 47 Week 2 Day 3
Speed Rope x 325
Mobility
Deadlift TM 370
135 x 10
225 x 3
225 x 3
265 x 3
295 x 3
335 x 1
365 x 1
335 x 12 -Huge new Rep PR!
Quad Extensions 2 sets of 20
V-Squat Machine
150 x 5
170 x 5
190 x 10
Calves
2 New Rep PRs this week - both lower body efforts.
Saturday, January 25, 2020
Cycle 47 Week 2 Day 4
Speed Rope x 325
Mobility
OH Press
Bar x 15
95 x 5
115 x 5
135 x 3
150 x 3
170 x 3
195 x 1
215 x 1 -not smooth
195 x 8
195 x 4
Assisted pull/chin-ups x 40
Seated DB Press 40#s x 23, x 17, x 10
Skullcrushers 2 sets of 15
Rear Delt Flyes 3 sets of 12
Abench crunch apparatus
Monday, January 27, 2020
20 minutes elliptical
Tuesday, January 28, 2020
Cycle 47 Week 3 Day 3
Squats TM 350
135 x 8
185 x 6
225 x 5
265 x 5
300 x 3
335 x 1
365 x 1
335 x 7
335 x 4
RDLs
125 x 5
175 x 5
215 x 5
265 x 12
265 x 6
Got stuck using the smith machine for these
Leg Curls
110 x 22, x 14, x 12
Calves
Wednesday, January 29, 2020
Cycle 47 Week 3 Day 2
Speed Rope x 325
Mobility
Med Ball Throws x 15
Bench Press TM 325
Bar x 15
135 x 8
185 x 5
225 x 3
245 x 5
275 x 3
310 x 1
345 x 1 -a little slow
310 x 6 -#7 ended up on the bail-out pins
310 x 4 -these were actually strong
Hammer Strength Decline Press
166 x 22, x 16, x 16
Plate Raise 25# x 35, x 15
Triceps Rope Pulldown x 25
DB Rear Delt Flyes x 40
Friday, January 31, 2019
Cycle 47 Week 3 Day 2b
Speed Rope x 350
Mobility
BB Rows
Bar x 5
95 x 5
135 x 5
185 x 5
225 x 4
225 x 4
225 x 4
225 x 8
Low Cable Rows
120 x 18, x 12, x 10
Cable Shrugs 3 sets of 10
EZ Bar Curlz
70 x 13, x 8
60 x 8
Rear Delt Flyes 3 sets of 12
Monday, February 3, 2020
Cycle 47 Week 3 Day 3
BW Back Extensions x 35
Leg Quad Extensions 2 x 20
Deadlift TM 370
135 x 10
225 x 5
245 x 3
280 x 5
315 x 3
350 x 1
385 x 1
350 x 10 -Outstanding set. Not a PR using the Wendler estimated 1RM formula, but still quality effort
Leg Press
298 x 5
388 x 5
478 x 5
568 x 12
568 x 9
Calves
Tuesday, February 4, 2020
30 minutes stationary bike
Wednesday, February 5, 2020
Cycle 47 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
230 x 1
205 x 5 Another shitty press.
205 x 3
Assisted pull/chin ups x 36
Hammer Strength Shoulder Press
100 x 8 to get my bearings
150 x 22
150 x 9 -first set smoked me
120 x 10 -too late to recover from earlier misload
I don’t like the barpath of this machine, and unsure if I’ll keep using it.
Chest Supported T-bar Rows
1 plate x 22, x 16, x 12
DB Rear Delt Flyes x 40
After being out 5 days with the chest crud…
Monday, February 10, 2020
Cycle 48 Week 1 Day 1
Squats TM 360
Bar x 10
135 x 8
185 x 5
225 x 3
245 x 5
275 x 5
305 x 1
335 x 1
305 x 10
305 x 5
RDLs
135 x 5
185 x 4
225 x 4
275 x 4
275 x 4
275 x 4
275 x 6
Leg Curls
110 x 22, x 15, x 11
Calves
Tuesday, February 11, 2020
30 minutes stationary bike
Wednesday, February 12, 2020
Cycle 48 Week 1 Day 2
Speed Rope x 300
Mobility
Med Ball Throws x 15
Bench Press TM 330
Bar x 15
135 x 8
185 x 5
225 x 5
250 x 5
280 x 1
315 x 1
280 x 9 And another sorry BP effort
280 x 3 -flamed out really quick here
BB Rows
135 x 5
185 x 5
225 x 4
225 x 4
225 x 4
225 x 8
Hammer Strength Decline Press
186 x 24, x 15, x 9
Cable Rows
120 x 18, x 10, x 8
So the trend has been this: I’ve enjoyed some modest improvement on my squats and DL, but my presses have, quite frankly, tanked. I know I’m getting old, but this is been a rapid decline and I’ll need to look to the recent past to see what had been more effective programming for my upper body lifts.