Friday, November 13, 2020
3 mile dusk walk
Saturday, November 14, 2020
Deload?
Warm up and stretch
Leg Press
478 x 8 x 3
Leg Ext
145 x 8 x 3
Leg Curl
115 x 8 x 3
Calves
2 sets of 20
Hammer Strength Incline Press
238 x 8 x 3
Lat Pulls
140 x 8 x 3
I’ve been feeling a tad beat up this week, but I am presented with a dilemma: our plague is back with a vengeance, and a third wave of tight restrictions are anticipated. A catch to that is that our county supervisors have stated they have no interest in enforcement if the state dictates that we step back into a more restrictive stage. However our gym owner has been surprisingly silent about the shutdown issues, and maybe he sees civil liabilities as a greater danger to his business. I have not seen him in the 6 1/2 weeks since the gyms have re-opened.
Anywho, back to the dilemna. I went ahead with taking a lighter, full-body approach in the lead-up to the changes expected mid-week. I’ve been going balls-out since the re-open Oct 1st, and need a little break. I’ve got squats and bench at about 95% and I’m not looking forward to stepping backward, At age 52, it’s harder to get back than younger guys understand.
Monday, November 16, 2020
3 mile late evening walk
Tuesday, November 17, 2020
So the self appointed life-savers have determined that gyms (among other businesses) need to close or move outside. Contact tracing has indicated the biggest contributor to cases in this region are: large family gatherings, senior care facilities, and incarceration. But fuck it, let’s close gyms, bars and churches. They were ordered to close immediately. A quick phone call to my gym revealed, “Naw. We’re closing Friday night.”
So let’s just ego lift til then
Speed rope and stretch
Bench Press
285 x 3
315 x 2
335 x 1
355 x 1 -3 count push
380 x 1 New Personal Record
275 x 10
225 x 10
Chest Supported T-Bar Row
115 x 8 x 3
Triceps Rope Pulldown
3 x 12
Post Workout Meal
2.4 mile evening walk
Wednesday, November 18, 2020
Speed rope and stretch
Deadlift
315 x 3
345 x 2
375 x 2
405 x 1 -Every single one of these reps felt slow and weak.
Chinups
40# assist x 3, 3
BW x 3 - Yea!
40# assist x 5
Crunches x 50
Thursday, November 19, 2020
Speed rope and stretch
OH Press
205 x 3
225 x 2 - Up so fast I forgot this was 2 plates
250 x 1 - Good confidence building effort
275 x 0 - Stopped at the nose. Too big of jump here
My personal best is 255, so in hindsight 260 or 265 would have been a much wiser attempt. I was happy how 225 and 250 moved though.
Lateral Raises
Close-grip lat pulls
Cable Shrugs
Tri rope extensions
Rear delt flyes
Knowing that gym closings are imminent, I’ve been doing max attempts for 3 days in a row, and I am feeling a little beat up from that plus the previous 7 weeks where I put in a lot of effort and consistency. Due to some miscommunication by gym staff I thought Thursday was the last day, but it actually Friday at 8pm. I’m not sure four days in a row is a great idea, but we’ll see how I feel after work.
Tuesday, November 24, 2020
Since the gyms are closed here, I have reverted back to DB full body workouts 3x a week or so.
DB Squats (held low)
DB RDLs
Pushups
DB Rows (pronate grip-elbow out)
Lateral Raises
Rear Delt Flyes & Ys
Sets & Reps? Fuck I dunno, enough to make me tired. The dumbbells top at 50# a hand. I’ll incorporate my weight vest with the leg exercises and pushups. Maybe sometimes I’ll go to the park and do dips, pullups/chins, fatman rows etc.
I’m also walking a lot. On weekdays I space out 3 to 4 12 to 20 minute power walks over the course of the day, weekends I make the time to drive to the bike/walk trails and put on some mileage in the waning hours of the daytime.
Friday, November 27, 2020
Speed Rope, mobility & stretching
DB Goblet Squats
BW Sissy Squats - (not a lot of extension)
OneLeg Glute Bridges
DB Overhead Presses
DB Rows (neutral grip)
DB Floor Press
Band Pull-aparts
Side Bends
Monday, November 30, 2020
Speed rope and stretch
DB Squats (low hold) 8 x 8
DB RDLs 3 x 12
DB Rows (pronated pull) 8 x 8
Floor Press 8 x 8
Shoulder complex
DB rear delt flyes & Ys
DB lateral raises
DB front raises (plate raise style like PC)
Did a 90 minute bike ride on Saturday, and a 3 mile walk on Sunday
Wednesday, December 2, 2020
Stretch, mobility and speed rope
DB Sumo DL 4 x 10
BW Bulgarian Split Squat 3 x 10
DB Rows 4 x 12
Shrugs
Pike Pushups
Man, I’ve been a first class slacker…
Monday, December 7, 2020
Low Rent WALRuS training
Goblet Squats - 40# Weight Vest & 50# DB x 55 (15, 15, 15, 10). This was too much, too soon.
Push Ups - 40# Vest, x 30 (10, 10, 10) I was ok for these, but the squats put me on the verge of barfing, so that was that.
I don’t have immediate access to anything to do pull/chins/fat man rows (save a 10 min drive to the park) so I will just do DB Rows x 100 here… but not today -
My pace was actually a little too quick as I was only 11 minutes into my 30 minute timer when the dizzies/nausea hit. I didn’t actually recover for an hour from this.
I’ll keep my squat sets down to 10 for a while until I get acclimated to the volume. Maybe run my pushups at 8-8-8-7-7-7-5 for the first week or so.
Wednesday, December 9, 2020
Low Rent WALRuS Training Day 2
Goblet Squats - 40# Vest & 50# DB - x 100 (10 x 10)
Push Ups -40# Vest x 50 (8-8-8-7-7-7-5)
Just this took 24 minutes
DB Rows 4 x 10 w/ 50# DBs
After that I was wiped out. I guess I’ll keep trying to get a little better, just like the training I’m accustomed to.
Monday, December 14, 2020
DB + vest Squats 3 x 8
DB + vest RDLs 3 x 10
Vest Calve Raises 3 x 20
BW Lunges 3 x 10 each
DB Press 3 x 10
DB Rows 3 x 10
DB Floor Press 8 x 8
I hate garage workouts. I wish I could get through this uninterrupted. I wish I could care. I don’t know why I bother.
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Thursday, December 16, 2020
DB + Vest Sumo Squats 4 x 10
Vest Pushups 3 x 10
DB Rows 3 x 10
DB Press 4 x 10
DB Curlz 3 x 10
Abs
Sunday, December 20, 2020
4 mile walk in 64 minutes
Park Fit Equipment workout
50 BW dips
50 BW fat man rows
100 BW leg presses
Actually a pretty decent workout.
Thursday, December 24, 2020
DB + vest Squats 4 x 10
Vest Pushups 3 x 10
DB Rows 3 x 10
DB Press 4 x 10
Hammer Curlz 3 x 10
Band Pull Aparts x 80
I’ve been walking about 45 minutes a day but don’t feel compelled to log it here.
Monday, December 27, 2020
Vest & DB Goblet Squats 3 x 10
Vest & DB SLDLs 3 x 10
Vest Calve Raises
BW Wall Ball Squats 3 x 10 - givin’ the quads some love
BW Glute-Ham Bridges 3 x 10
Leg Raises x a handful
DB Rows (pronated) 3 x 10
DB Curlz x 12, 8, 5
So, despite gyms restricted from being open here in CA, our gym owner has been rebelling since December. I’ve made a personal decision not to go as I feel things had gone to shit in these parts, and I’m a fat fuck with asthma and high blood pressure and thus right in the worse-symptom wheelhouse if I get the 'rona. But I’m sure as hell not gonna complain if others make the choice to keep jacked and tan and juicy. I didn’t even put a hold on my membership fees… it’s always right there down the street from me when I’m ready to go. Today I thought I’d check it out, see how I feel about it.
Kept it easy. Time to pretty much rebuild from scratch.
Squats
Bar x 10
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5
RDLs
135 x 5
185 x 5
185 x 5
Leg Curlz
2 sets of 15
Bench Press
Bar x 10
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5
Hammer Strength Incline Press
96 x 5
146 x 5
186 x 5
Pull Ups
85# assist x 5
70# assist x 5
70# assist x 5
Tri-rope pulldowns
2 sets of 15
Abench crunches
2 sets of 15
A little scattershot, but the gym was relatively empty, so bouncing around was no big thang.
As I was leaving I saw people doing squats/deadlifts in this back room where a brand-new power rack complex had been erected complete with a full array of bumper plates. Eight beautiful new squat racks! It was like Christmas, 4th of July, and Halloween (my slutty costume fetish) all rolled into one.
I’m so goddamn happy to be back at the gym.
Monday, February 22, 2021
3.6 miles walking
Tuesday, February 23, 2021
3.6 miles walking
Wednesday, February 24, 2021
3.6 miles walking
Deadlift
135 x 5 x 2
185 x 5
225 x 5 x 5
OH Press
Bar x 12
95 x 5
115 x 5
135 x 5
155 x 5 x 3
Hack Squat
90 x 5 x 2
140 x 5
180 x 5
Chest-supported T-bar Row
45 x 5
90 x 6, 8, 8
Got to use the new bumper plates in the new power rack complex. One problem is the available plates… I reckon with all the equipment shortages, it may be some time before that section is fully loaded. It’s a world of difference not pulling with those gawdforsaken flat-sided plates.
Thursday, February 25, 2021
3.9 mile walk
Saturday, February 27, 2021
Squats
Bar x 10
135 x 5
185 x 5
225 x 5
245 x 5 x 3 sets
Bench Press
Bar x 10
135 x 5
185 x 5
225 x 5
245 x 5 x 3 sets
Assisted Chin Ups
85# assist x 5
70# assist x 5 x 3 sets
RDLs
135 x 5
185 x 5
205 x 5
Triceps Rope Pulldowns 2 sets
Rope Hammer Curls 2 sets
Monday, March 1, 2021
Squats
40# vest and 53# Kettlebell 10 x 10
Pushups
40# Vest 5 x 10
Calf Raises
40# Vest 5 x 20
Kettlebell Rows
53# KB 5 x 10 each
KB Swings 53# x 100 total
KB Side bends and ab rollers (sans KB of course)
A 53# KB became available at our local sports equipment store so I snatched it. Tomorrow will suck.
Tuesday, March 2, 2021
2.4 mile walk
Wednesday, March 3, 2021
2.5 miles walking
Deadlift
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5 x 2 This went surprisingly well
Hack Squat Sled
90 x 5
140 x 5
180 x 5
200 x 4
OHP
95 x 5
115 x 5
135 x 5
155 x 2
165 x 5 x 3
Chest Supported T-Bar Rows
45 x 8
70 x 8
95 x 8 x 3
Pretty decent work