Sunday, May 10, 2020
40lb Weight vest circuit
Squats x 100 (sets of 20)
Good Mornings x 50 (sets of 10)
Calf Raises x 60 (sets of 15)
Bodyweight Circuit
Pushups x 100 (sets of 20)
Banded Rows (sets of 20 -10 supinated / 10 pronated)
Band Pull Aparts
Supersets
One arm band press x 50 each
One arm band curls x 60 each
Monday, May 11, 2020
1.25 mi Sunrise walk
3 mi late evening walk
Tuesday, May 12, 2020
1.25 mi Sunrise walk
3 mi late evening walk
Wednesday, May 13, 2020
1.25 mi Sunrise walk
Weight vest (40lb) circuit
100 Squats (Sets of 20)
60 Good Mornings (Sets of 12)
75 Calf Raises (Sets of 15)
BW circuit
100 Pushups (Sets of 20)
100 Rows (Sets of 10 pronated/ 10 supinated)
100 Band Pull Aparts
Circuit of the Bros
Band Lateral Raises 3 x 10
Band Front Raises 3 x 10
Hammer Curlz 3 sets (20, 15, 15)
Thursday, May 14, 2020
1.25 mi morning walk
3 mi late evening walk
Friday, May 15, 2020
2.5 mi late night walk - I was a lazy fuck today
Saturday, May 16, 2020
BW circuit
100 squats (x10s)
100 pushups (x10s)
100 band rows (x10s)
100 band pull aparts (x10s)
Bounced thru in less than 15 minutes
3 mile evening walk
Sunday, May 17, 2020
2 mile evening storm walk
Monday, May 18, 2020
1.25 mi afternoon walk
40lb weight vest circuit
100 Squats (sets of 20)
60 Good Mornings (sets of 12)
75 Calf Raises (sets of 15)
BW/ band circuit
100 pushups (sets of 20)
100 band rows (sets of 20)
100 band pull aparts (sets of 20)
3 mi late evening walk
Tuesday, May 19, 2020
Broken Band Bro Circuit
Band Presses x 100 (10 sets of 10)
Band Lateral Raises x 40 (4 sets of 10)
Band Front Raises x 40 (4 sets of 10)
Band Curlz x 80 (8 sets of 10)
I did these unilaterally without rests - and these are each arm (100 presses per arm for instance)
I don’t know I’m doing much, but I got a good little pump for a while…
3 mile late evening walk
Wednesday, May 20, 2020
2 mile morning walk
40lb Weight Vest Circuit
100 Pushups total
100 Squats total
60 Good Mornings total
60 Calf Raises
100 Band Rows varied grip
100 Band Pull Aparts
3 mile evening walk
Oh what a glorious day.
Friday, June 12, 2020
2 mile wake-up walk
The gyms in Fresno Co. are permitted to open!
Squats
Jump by 30s up to 225 x 10
Bench Press
Jump by 30#s up to 225 x 10
Chest Supported T Bar Row
3 sets of 10-15
RDLs 3 sets of 10
Hammer Strength Incline Press
3 sets of 15
Rear Delt Flye Machine
3 sets of 15
Abench Crunches x 50
What a nightmare. It’s unbelievable how much strength and work capacity I’ve lost since March 12. And the bursitis in the right shoulder reared it’s ugly head again… I nearly vomited from the shock of pain whole unracking just 2 plates. I gotta work on that shit.
There’s sanitation stations spread out, hand sanitizer ejaculating everywhere. I’m surprised anything can come out of there alive. Next winter some new superbug and our fucked up immune systems will kill us before the 'Rona gets us.
All that, it’s still good to be back.
Saturday, June 13, 2020
3 mile sunset walk
Sunday, June 14, 2020
Warm up for a bit
Deadlift
Work up to 2 sets of 5 at 275
OH Press
Work up by 20s to 155 x 10
Pull/Chin Ups with assistance x 25
Leg Curlz
Hammer Strength Decline Press
DB Rear Delt Flyes
Monday, June 15, 2020
1.25 mile 40# weight vest walk
3 mile evening walk
Left shoulder really sore for some reason
Tuesday, June 16, 2020
Woke up with a dead left arm. The biceps-shoulder tendon has flamed up something awful. Maybe from chinups on Sunday.
2 mile AM walk
1hr 20 min bike ride. Probably ill advised considering the condition of my shoulder. I’m top heavy and I put a lot of pressure on my handle bars and shoulders when riding.
Lots of BluEmu and Ibuprophen
Wednesday, June 17, 2020
3 mile evening walk. Ibuprofen and BluEmu are working their magic.
Thursday, June 18, 2020
AM 2 mile walk. A woman was on her front porch in her bathrobe rinsing out a fish tank. WTF.
Warm up
Squats
Bar x 10
135 x 6
165 x 5
195 x 5
225 x 5
255 x 5
255 x 5
Bench Press
135 x 10
165 x 5
195 x 5
225 x 5
255 x 5
255 x 5
RDLs
135 x 10
185 x 5
225 x 5
225 x 5
Cable Rows 3 x 10
Hammer Incline Press 3 x 10
Abench Crunches x 50
As an aside, @Chris_Colucci has a doppleganger who works out at my gym. I didn’t take a picture as proof. My natural state seems creepy enough without snapping pics of some random dude.
Friday, June 19, 2020
2 mile AM walk. Nothing strange or cool to report.
Saturday, June 20, 2020
Speed Rope & Mobility
Deadlift
135 x 10
185 x 5
225 x 5
275 x 5
315 x 3 -didn’t feel right
315 x 5 -belted and better
OH Press
Bar x 15
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
Chest Supported T-Bar Row
4 sets of 10 -progressive loading
Leg Curls
3 sets of 12
Hammer Strength Decline Press
3 sets x 15 @ 146
Rear Delt Flyes
3 sets of 12
Sunday, June 21, 2020
Evening 2.4 mile walk
Monday, June 22, 2020
20 minutes stationary bike
Lateral Raises / Cable Shrugs / Face Pulls
Tuesday, June 23, 2020
AM 2 mile walk
Re-load Day 5
Squats
Bar x 10
135 x 5
185 x 5
225 x 5
255 x 5
285 x 5
285 x 5
All moved well
Bench Press
Bar x 10
135 x 5
165 x 5
195 x 5
225 x 5
255 x 5
285 x 5
Ok I guess
Lat Pulls (Neutral grip)
3 sets of 12
RDLs
work up to 245 x 5
Hammer strength Incline Press
148 x 47 total (20, 15, 12)
The booty complex girls that hog the squat racks for hours, the half-squatters, and trap workout kings are all back at the gym…and all seems right with the world.
Thursday, June 26, 2020
Re-load day 6
My dumb ass didn’t do any real warming up
Deadlift
135 x 10
185 x 5
225 x 5
225 x 3
275 x 5
315 x 5
345 x 5
Moved a little slow
OH Press
Bar x 15
95 x 5
115 x 5
135 x 5
160 x 5
185 x 5
205 x 3
Moved real slow.
Chest Supported T-bar Rows
4 sets of 10
Leg Curls 3 sets of 15
Hammer Strength Decline Press
146 x 20, 15, 15
What I can ascertain from 6 workout since re-open is that my Bench and Deadlift are okay, my Squats are struggling a little -mostly shoulder issues and not a problem with leg or lower back strength or stability - and my Pressing is an acute shitshow.
Friday, June 26, 2020
2 mile AM walk. Heat wave starting, fuck anything else.
Saturday, June 27, 2020
30 minute stationary bike
Cable lateral raises 4 sets of 12
Cable shrugs til bored…
Sunday, June 28, 2020
Re-load workout 7
Squats (sim of week 3 percentages)
Bar x 10
135 x 5
185 x 5
225 x 5
240 x 5
275 x 5
310 x 5 -not awful
225 x 5 for 3 sets
RDLs
135 x 5
185 x 5
225 x 8 IDK why
245 x 4
245 x 4
Leg Curls
90 x 24, 14, 12
Pull/Chin Ups (assisted)
4 x 8
Hammer Strength Decline Press
146 x 24, 16, 10
3 mile late evening walk
Monday, June 29, 2020
3 mile evening walk
Tuesday, June 30, 2020
2 mile AM walk
0.8 mi walk to gym
Bench Press
Bar x 10
135 x 8
185 x 5
225 x 5
255 x 5
285 x 5
315 x 4
225 x 5 x 3 sets
BB Rows
135 x 5
165 x 5
185 x 5
205 x 4
205 x 4
205 x 4
205 x 8
DB Seated Press
45#s x 20, 16, 10
Abench Crunch Machine x 50
Triceps Rope Pulldown
Face Pulls
1.6 mile walk home from gym
Wednesday, July 1, 2020
30 minutes stationary bike
Cable Complex: Lateral Raises, Front Raises, Shrugs
Thursday, July 2, 2020
Speed Rope and Mobility
Deadlift
135 x 5
185 x 5
225 x 5
260 x 5
295 x 5
225 x 5 x 3 sets
Quad Extensions
2 x 20
Leg Press
388 x 15, 15, 10
Hammer Strength Decline Press
146 x 25, 15, 10
Cable Rows x 20, 15, 10
Friday, July 3, 2020
Speed Rope & Stretching
OH Press
Bar x 15
95 x 5
115 x 5
135 x 5
145 x 5
165 x 5
185 x 5
145 x 5 x 3 sets
DB Flat Bench Press
65#s x 21, 16, 13
Chest Supported T-bar Rows
70# x 20, 14, 10
BW Back Raises 5 x 10
Rear Delt Flyes 3 x 12
Masks are now required at all times in our gym - upon the advisement of the County Health Dept. Everyone bitching. Employees were apologetic, but reminded the complainers that the alternative was closing again.,
Monday, July 6, 2020
Cycle 49 Week 1 Day 1
Speed Rope and Mobility
Squats TM 325
Bar x 10
135 x 8
185 x 5
215 x 5
245 x 5
275 x 5 -Harder than this should’ve been
FSL 215 x 5 x 5
Leg Curl
100 x 24, 16, 12
Lat Pulls (Ind. cables supine grip)
120 x 20, 15, 12
Hammer Strength Incline Press
148 x 23, 16, 9
We’ll go back to standard programming and see how long the gyms get to stay open.