Friday, February 14, 2020
Cycle 48 Week 1 Day 3
Speed Rope x 300
Mobility
Deadlifts TM 380
135 x 10
225 x 3
225 x 5
245 x 5
285 x 5
325 x 1
365 x 1
325 x 10 -Lungs still healing from the cold or whatever last week
Leg Press
208 x 100 (60, 20, 20) insane stupid pump
388 x 8
478 x 8
478 x 8
Calves
Wobble out
Saturday, February 15, 2020
3 mile walk in 51 minutes. Needed to shake out these legs.
Sunday, February 16, 2020
Cycle 48 Week 1 Day 4
Speed Rope x 325
Mobility
Med ball throws x 15
OH Press TM 220
Bar x 10
95 x 5
115 x 5
135 x 3
145 x 5
165 x 5
185 x 1
205 x 1
185 x 9
185 x 5
Feeling the effects of the 100 rep leg presses from Friday. At the end of these 2 sets, my legs started to tremble violently.
Assisted Pull/chin-ups x 37
Hammer Strength Shoulder Press
120 x 22, x 15, x 9
Chest Supported T-bar Row
1 plate x 22, x 16, x 12
Rear delt flyes 3 x 12
Abench crunches x 50 total
Tuesday, February 18, 2020
Cycle 48 Week 2 Day 1
Squats TM 360
Bar x 10
135 x 6
185 x 5
225 x 3
250 x 3
290 x 3
325 x 1
365 x 1
325 x 9 New Rep PR
325 x 5 -Strong follow-up
RDLs
135 x 5
185 x 5
225 x 5
275 x 8
275 x 6
Leg Curls
110 x 24, x 15, x 11
Calves
Thursday, February 20, 2020
Cycle 48 Week 2 Day 2
Bench Press TM 330
Bar x 10
135 x 6
185 x 6
235 x 5
265 x 3
295 x 1
330 x 1
295 x 9 -Best result in a long time
295 x 5
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 22, x 14, x 10
Cable Rows
120 x 12 x 3 sets
Face Pulls 3 x 12
Rear Delt "Y"s 2 x 10
Saturday, February 22, 2020
Cycle 48 Week 2 Day 3
Speed Rope x 350
Mobility
Deadlift TM 380
135 x 10
225 x 5
245 x 3
265 x 3
305 x 3
340 x 8 -Terribly middling effort. Felt really weak on all sets.
Leg Press
208 x 50 (one set-no rest)
388 x 10
478 x 8
568 x 6
298 x 20
Calves
Sunday, February 23, 2020
30 minutes stationary bike
Monday, February 24, 2020
1 mile sunrise walk in 18 minutes
1.1 mile lunchtime walk in 19 minutes
Cycle 48 Week 2 Day 4
OH Press TM 220
Bar x 15
95 x 8
115 x 6
135 x 3
155 x 3
175 x 3
205 x 1
225 x 1
200 x 7 -Meh, I’ve done worse…
200 x 4
Chin-Ups, Assisted -x 8, 8, 8, 6
Seated DB Press 40#s x 26, 14, 10
Chest supported T-bar Row 55# x 22, 15, 10
Cable Flyes (low-to-high) 3 sets of 10
Face Pulls - 3 sets of 15
Tuesday, February 25, 2020
1.25 mile sunrise walk in 21 minutes
1.1 lunchtime walk in 18 minutes
Wednesday, February 26, 2020
1.25 mile sunrise walk in 21 minutes
1.1 lunchtime walk in 18 minutes
Cycle 48 Week 3 Day 1
Speed Rope x 350
Mobility
Squats TM 360
Bar x 10
135 x 6
185 x 5
225 x 3
275 x 5
305 x 5
340 x 1
375 x 1
340 x 7
340 x 3
RDLs
135 x 5
185 x 4
225 x 4
275 x 4
275 x 4
275 x 4
275 x 6
Leg Curls
115 x 22, 11 -Hammy started cramping up?!?!?!?’
100 x 12 to wrap up
Tuesday, March 3, 2020
1.25 mile Sunrise walk in 21 minutes
20 minutes stationary bike
Wednesday, March 4, 2020
Cycle 48 Week 3 Day 2
Speed Rope x 350
Mobility
Med Ball Throws x 15
Bench Press TM 330
Bar x 15
135 x 5
185 x 5
225 x 3
255 x 5
285 x 3
315 x 1
345 x 1 -slow
315 x 6
315 x 3
BB Rows
Bar x 10
135 x 5
185 x 4
225 x 4
225 x 4
225 x 4
225 x 8
Hammer Strength Decline Press
186 x 22, 14, 10
Cable Rows (Low)
120 x 20, 12, 10
Decent session after 5 days off for vacation. Did a lot of walking, and 2 days of the Disneyland queue shuffle. Sore hips with substandard calorie burn and no gainz.
Thursday, March 5, 2020
1.1 mile lunchtime walk in 19 minutes
30 minutes stationary bike
Friday, March 6, 2020
1.1 mile lunchtime walk in 19 minutes
Cycle 48 Week 3 Day 3
Speed Rope x 300
Mobility
Deadlift TM 380
135 x 10
225 x 5
255 x 3
285 x 5
325 x 3
360 x 8 _all really good sets and reps. Just ran out of lungs on the PR attempt.
Quad Extensions
100 x 20 x 2 sets
Leg Press
208 x 50 it burns
468 x 10
558 x 8
648 x 6
378 x 20
Limp home
Saturday, March 7, 2020
3 mile walk in 54 minutes
Sunday, March 8, 2020
Cycle 48 Week 3 Day 4
Speed Rope x 350
Mobility
Med Ball Throws x 15
OH Press TM 220
Bar x 15
95 x 5
135 x 5
145 x 3
165 x 5
185 x 3
210 x 1
230 x 1 -a bit too grindy
210 x 6 -good,if not for the wobbly legs
210 x 3
Chin ups (assisted) x 30 total (all in 5s)
Seated DB Press
45#s x 24, 16, 10
Chest Supported T-Bar Rows x 20, 15, 10
Rear Delt Flyes 3 x 12
That ends this cycle, and marks four years since I’ve started using 5/3/1.
Tuesday, March 10, 2020
1.25 mile pre-sunrise walk in 22 minutes. Fuck DST
I’m taking about a 12 week break from 5/3/1. Don’t freak, man.
Wish me luck.
Hypertrophy Phase Week 1 Day 1
Mobility
Squats
Bar x 10
135 x 5
185 x 5
225 x 3
255 x 8 x 4 sets
RDLs
205 x 10 x 3 sets
Leg Press
388 x 10 x 3 sets
Leg Curlz
110 x 10 x 3
Back Raises
BW x 10 x 3 sets
Calves 3 sets
Worked thru this in about 65 minutes
Wednesday, March 11, 2020
1.25 mi pre-sunrise walk in 23 minutes
1.1 mi lunchtime walk in 21 minutes
Thursday, March 12, 2020
1.25 mi pre-sunrise walk in 24 minutes - fuck I’m sore from Tuesday
1.1 mi lunchtime walk in 21 minutes
Hyphertrophy Phase Week 1 Day 2
Bench Press
Bar x 15
135 x 8
185 x 5
235 x 8 x 4 sets -2 min rests, last set got tough fast
BB Rows
185 x 10, 10, 8
Hammer Strength Decline Press
196 x 10 x 3 sets
Cable Rows
140 x 10 x 3 sets
Triceps Pulldown 3 sets of 10
Face Pulls 3 sets of 10
Preacher Curlz 3 sets of 10
So with the virus nightmare at hand, my wife and I discussed the safety my local gym. Now generally, I have pretty good immunity. But I am also borderline diabetic and am susceptible to bouts of asthma. My wife has compromised immunity, and my step-son has asthma. And my gym is a hyper-crowded petri dish. So I was urged to consider taking a month off from my main facility and stick to using our apartment complex minimal facility.
So what I’ve got: LifeFitness Circuit with push and pull stations, leg extension and curl, situp/back extension contraption; LifeFitness Cables complex; 2 stationary bikes, treadmill, 2 ellipticals. I also am now the owner of a 40 lb weight vest. I’ve got one band and an ab-roller.
Let’s see what I can make of this.
Saturday, March 14, 2020
Rack Pulls from knee (on LifeFitness bench press)
Worked up to 4 sets of 8 at the full stack
Cable Goblet Squats
4 sets of 8 at about 15 plates
Leg Extensions
3 sets of 10
Back Extensions
3 sets of 10
Glute Bridges
Calves
I don’t know what I think of this…
I’ve decided since I’m off program, I might as well go WAY off the fucking map.
Full body. Gioronda 8 x 8. On machines and cables only. 3 days a week.
Vested walks in the morning or on days off as I’m able.
Monday, March 16, 2020
Cable Goblet Squats 8 x 8 -30 sec rests
Rack Pulls from kness 8 x 8 -30 sec rests
Flat Bench Press 8 x 8 -30 sec rests
Lat Pulls (supine grip) 8 x 8 -30 sec rest
Seated Press 8 x 8 -30 sec rest
Cable Row (overhand) 8 x 8 -30 sec rest
Cable Shrugs 3 sets
Face Pulls 3 sets
I did pretty good with picking my work weights, with minimal adjustment now and then. Starting out with squats nearly wiped me out, but I got my shit together and powered thru real well.
This will do well in the short term.
“May you live in interesting times.” -alleged Chinese curse.
Well fuck my old boots. It seems that the gym closure has even extended to the small one at my apartment complex… It gets used by, maybe, 10 people all week. Fucking corporate overlords are in CMA mode. So that shoots Plan B in the head.
Tuesday, March 17, 2020
1.25 mile #24 weighted vest walk in 24 minutes (pre-sunrise)
1.25 mile post-sunset walk in 24 minutes
Wednesday, March 18, 2020
BW Squats 10 x 10
supersetted with
BW Pushups 10 x 10
Squats are too easy, vest needed for a challenge. Pushups got challenging the last few sets.
Seated Band Press 10 x 10 - I guess. A little pump here.
Face Pulls
1.8 mile moonlight walk in 35 minutes
Thursday, March 19, 2020
Apparently today was a test run for working at home.
3 separate half-mile walks, 9 minutes each, spread thru the day.
100 24lb weight vest squats
50 24lb weight vest good mornings - meh
100 BW Pushups
3 x 10 Towel-drag leg curls - lie on the floor, similar to a glute bridge, use your heels to drag towel toward your butt. Hardest thing I did today.
5 x 10 low band rows (lats)
5 x 10 seated band rows (mid back)
4 x 15 band curls
1.8 mile walk in 34 minutes
Friday, March 20, 2020
Squats w/ 40# vest x 100
BW Pushups x 100
Standing Calf Raises 3 x 10
Calf Band Dorsiflexion 3 x 10
Band Lateral Raises 3 x 10
Band Front Raises 3 x 10
Over 2 miles of walking
Saturday, March 21, 2020
1.25 mile walk with 40# vest
Squats w/ 40# vest x 100
BW pushups x 100
Plank x 1 minute
Sunday, March 22. 2020
Squats 40lb weight vest x 100
BW Pushups x 100
Band RDLs 3 x 12
Towel Drag Leg Curlz 3 x 10
Single Leg Hip Thrusts 2 x 10 -yikes
Standing Calf Raises x 75
Late night 1.8 mi walk in 35 minutes
Monday, March 23, 2020
1.25 mile sunrise 40lb weighted vest walk in 23 min
0.5 mi quick morning break walk
1.25 mile lunchtime walk in 22 minutes
Squats w 40lb vest x 100
BW pushups x 100
band pull aparts x 100
Band chest flyes (low to high) 3 x 12
band seated presses 3 x 10
lateral raises 3 x 10