Thursday, October 1, 2020
MUH FREEEEEEDUMMMMM!
Warm up with squat jumps
Squats 225 x 3 for 10 sets EMOM
Bench 225 x 3 for 10 sets EMOM
Lat Pulls 140 x 8, 7, 6
RDLs 135, 185, 225 x 5
Adducters, for some reason, are smoked. Like I didn’t do anything with them for 11 weeks. HFS tomorrow is going to suck.
There was great joy as I saw so many regulars… one guy saw me on one squat rack, booty girl on the smith machine, and another reg. on the rack behind me and exclaimed “It’s just where I left you guys six months ago.”
Saturday, October 3, 2020
Warm up and stretch
Deadlift -10 sets of 3 x 275 EMOM (Took a little bit longer -dragged at end)
Seated Rows -10 sets of 3 x 140 EMOM (We can increase this)
Hack Squat Sled -10 Sets of 3 x 140 EMOM (We can increase this)
OH Press -10 sets of 3 x 155 EMOM (good start)
Bike intervals -60 cruise/ 30 ‘sprint’ 6 minutes (4 cycles)
Tuesday, October 6, 2020
Quick warm-up and stretch
Squats - 10 sets x 245 x 3 EMOM -these are feeling bette
OH Press - 10 sets x 160 x 3 EMOM
RDLs - 10 sets x 225 x 3
Cable Rows - 10 sets x 160 x 3
Good hard work, and I’m smoked.
Speaking of smoke, there are now new fires spewing smoke down the valley. Purple flags mean ‘dont even bother going outside today.’ I’m changing my AC filter every 3 weeks.
Thursday, October 8, 2020
2 mile AM walk. Almost fresh air. Almost.
Speed rope, mobility, stretch
Deadlift -10 sets 275 x 3 EMOM. -these are still sucking
Lat Pulldowns - 10 sets 150 x 3 EMOM
Hack Squats - 10 sets 180 x 3 EMOM
Bench Press - 10 sets 235 x 3 EMOM
Sunday, October 11, 2020
Speed Rope and stretch
Squats
Bar x 10
135 x 5
185 x 3
225 x 3
255 x 3
285 x 3
315 x 4
315 x 4
315 x 4
Decent work-up
RDLs
135 x 5
185 x 5
225 x 4
275 x 4
275 x 4
Leg Curlz
120 x 8 x 3 sets
Low Cable Rows
140 x 8 x 3 sets
Crunch Device
4 sets of 12
Wouldn’t have minded getting a little leg press in too, but had 1200lb short ROM ego lifter taking his time. He let e’rybody in the gym know about it too.
Tuesday, October 13, 2020
2 mile AM walk
Late PM workout
Stretch & speed rope
Top sets only listed
Bench Press
315 x 4
315 x 3
315 x 3
T-Bar Row
115 x 5
115 x 5
115 x 5
Incline Press
225 x 5
225 x 5
225 x 5
Lat Pulls
160 x 6
160 x 6
160 x 6
Cable Triceps Pulldowns
2 sets to failure
Face Pulls
3 x 15
Wednesday, October 14, 2020
2 mile AM walk
2 mile late evening walk
Thursday, October 15, 2020
Another late evening workout
Stretch & Speed Rope
Top sets listed only
Deadlift
315 x 6
315 x 6
315 x 4
Hack Squat
230 x 5
230 x 5
230 x 5
Leg Extensions
150 x 8 x 3 sets
Friday, October 16, 2020
3 mile late evening walk
Saturday, October 17, 2020
Speed rope and stretch
Top sets noted only
OH Press
205 x 4
205 x 3
205 x 4
Low Cable Row
150 x 8
150 x 8
150 x 8
Decline Press
245 x 5
245 x 5
245 x 8 - It’s taking me a bit to get oriented to this degree of decline
EZ Bar Curlz
80 x 8
80 x 7
80 x 5
Rear Delt Flye Machine
3 x 15
Monday, October 19, 2020
Stretch and speed rope
Tops sets only listed
Squats
315 x 5
315 x 5
315 x 5
RDLs
225 x 5
225 x 5
225 x 5
bitchy back/butt (maybe sciatica) kept these light
Leg Press (Sumo pos)
3 + 3 plates x 8 x 3 sets
Lat Pulls
160 x 6
160 x 6
160 x 5
Leg Curls
135 x 8, 8, 6
Tuesday, October 20, 2020
3 mile evening walk
Wednesday, October 21, 2020
Stretch & Speed Rope
Only top sets listed
Bench Press
315 x 4
315 x 4
315 x 3
Chest Supported T Bar Row
115 x 6
115 x 6
115 x 6
Hammer Strength Incline Bench
238 x 8
238 x 7
238 x 6
Tri-rope pulldown
2 sets to failure
DB Rear Delt Flyes
4 x 10
I wanted to use the Barbell Incline bench, but after both being entirely unused while I benched and rowed, both became immediately occupied. I needed to just move on.
Thursday, October 22, 2020
2 miles AM walk
2.4 mile evening walk
Friday, October 23, 2020
Speed rope and stretch
Only work sets listed
Deadlift
315 x 3
345 x 3
365 x 3 -a long way to go on these
Hack Squat
270 x 5
270 x 5
270 x 5
Chin Ups
55# assist x 5, 5, 5
Abench Crunch x 50
Late evening, closed the gym down
Sunday, October 25, 2020
Speed rope and stretch
Only top sets listed
OH Press
205 x 4
205 x 4
205 x 4
BB Row
185 x 6
185 x 6
185 x 6
Decline Press
255 x 5
255 x 5
255 x 5
Rear Delt Flyes
DB Hammer Curlz
35#s x 12, 8, 7
Monday, October 26, 2020
1.25mi sunrise walk
2mi evening walk
Tuesday, October 27, 2020
Warm-up and stretch
Squats
325 x 5
325 x 5
325 x 5
RDLs
225 x 5
245 x 5 -naw
225 x 5
Leg Curl
140 x 8 x 3 sets
Leg Press
478 x 8
478 x 6
478 x 6
Lat Pulls
170 x 6 x 3 sets
Wednesday, October 28, 2020
3 mile evening walk
Thursday, October 29, 2020
Warm up an stretch
Top sets
Bench Press
305 x 6
305 x 5
305 x 5 -good grind
Chest Supported T-Bar Rows
120 x 8
120 x 7
120 x 6
Incline Press
235 x 5
235 x 5
235 x 4
Face Pulls
Triceps rope pulldown
Abench crunch x 60
Sunday, November 1, 2020
Warm up, stretch and some BW back raises
Deadlift
325 x 3
355 x 3
375 x 3
Hack Squats
270 x 3
320 x 5
320 x 5
Chin Ups w/ 55# assist
7, 6, 6
Calves
Had to move some furniture at home, so I stopped here
Monday, November 2, 2020
2 miles AM walk, 2 mile evening walk
Wednesday, November 4, 2020
Speed rope and stretch
OH Press
195 x 6
195 x 5
195 x 5 -#6 stopped at my nose
BB Rows
185 x 8
185 x 8
185 x 8
Decline Press
255 x 5
255 x 5
255 x 5
Preacher Curlz
Rear Delt Flyes
Thursday, November 5, 2020
3 mile evening walk
Friday, November 6, 2020
speed rope and stretch
Squats
335 x 5
335 x 5
335 x 4 - Good, but not good enough
RDLs
225 x 5
255 x 5
255 x 5 - starting to get 'em back
Leg Press
478 x 6
478 x 6
478 x 6
Leg Curls
150 x 6 Nope
145 x 8 -weird
145 x 8
Abench cruch machine
4 x 15
Saturday, November 7, 2020
Walk of some indeterminate length. Beautiful day. As nice weather as you can possibly ask for. Rain cleared the air, sun was back out and had dried the puddles. But my adult son had errands he needed me for that interrupted that precious little perfect time I had…Grrrrrrr!
Sunday, November 8, 2020
Stretch and speed rope
Bench Press
315 x 5
315 x 5
315 x 4
Cable Row
160 x 8, 8, 8
Hammer Strength Incline Press
278 x 5
278 x 5
278 x 5
Chest Supported T Bar Row
115 x 8, 8, 8
Preacher Hammer Curlz
30# x 25/arm
2.4 mile late evening walk
Tuesday, November 10, 2020
Speed rope and stretching
Deadlift
315 x 3
355 x 3
385 x 1. -This went to shit quickly.
Hack squat
270 x 4
320 x 5
320 x 5
Assisted Chinups (40#)
x 5, x 5, x 4
Abench Crunches x 50
Face Pulls 3 x 12
Wednesday, November 11, 2020
3 mile late evening walk
Thursday, November 12, 2020
Sunrise 1.25 mile walk
Speed rope and stretch
OH Press
205 x 5
205 x 5
205 x 4
BB Rows
225 x 5
225 x 5
225 x 5
Decline Press
275 x 5
275 x 5
275 x 5
Cable Rows
160 x 8, 8, 8
Compact evening