Sunday, June 20, 2021
2.1 mile sunset walk
Monday, June 21, 2021
2 mile sunrise walk
Only work sets listed
Squats
285 x 6 x 4 sets - rests < 3 min - this was good work
Pull-ups, Assisted
90# Assist x 6 x 4 sets - 90 sec rests
RDLs
245 x 6 x 4 sets - rests < 3 minutes
BB Incline Press
205 x 6 x 4 sets - rests 2 minutes
Navigated a very busy Monday night gym in just over an hour. Aerobics classes re-opened which means moms brought their son and his 2 buddies. About a dozen 14-year-olds hanging around the cables and fixed bb racks doing curls and pulldowns all night gummed up the works for a lot of regulars. Lots of eye rolls from the familiar faces lol
1 Like
Tuesday, June 22, 2021
12 minutes stationary bike at urgent pace
2.3 mile walk
Wednesday, June 23, 2021
Bench Press
265 x 6 x 4 sets - 2 minute rests
Leg Press
568 x 6 x 4 sets - 2 minute rests
BB Rows
185 x 6 x 4 sets - 2 minute rests
Hip Thrust Machine
245 x 6 x 4 sets
Chin-ups, Assisted
85# assist x 6
70# assist x 6
55# assist x 6
40# assist x 6
Leg Curlz
145 x 6 x 4 sets - really short rests, like less than a minute
1 Like
Friday, June 25, 2021
2.4 mile AM walk
Deadlift
305 x 6 x 4 sets - < 3 min rests
Pull-ups, Neutral Grip, Assisted
85# assist x 6 x 4 sets - 90 seconds rests
OH Press
160 x 6 x 4 sets - 2 minute rests
Hack Squats
250 x 6 x 4 sets - 2 minute rests
Chest-supported T-Bar Rows
95 x 10 x 3 sets
1 Like
Saturday, June 26, 2021
3 mile evening walk
Monday, June 28, 2021
1.75 morning walk
Squats
295 x 6 x 4 sets - < 3 min rests
RDLs
255 x 6 x 4 sets - < 3 min rests
Pull-ups, Assisted
90# Assist x 6 x 4 sets - 90 second rests
BB Incline Press
215 x 6 x 4 sets - 2 minute rests
100 Band pull-aparts
1 Like
Tuesday, June 29, 2021
2.8 mile dusk walk. Still in mid-90sF at 9pm. And clouds being pushed back over the mountains to make it a bit steamy. Suckage.
Wednesday, June 30, 2021
Bench Press
275 x 6 x 4 sets - 2 min rests
BB Rows
195 x 6 x 4 sets - 2 min rests (maybe shorter)
Good Mornings - these suck
135 x 6 x 4 sets -
Dude waiting for rack looked concerned. “Are you doing squats?”
Like I said, these suck. And I look bad doing them
Leg Press (Hammer Eagle)
300 x 6 x 4 sets - decent challenge
Leg Curlz
3 sets
I need to find an adequate 3rd hinge movement. Deadlift and RDLs are fine, but hip thrusts and good mornings bite taint.
1 Like
Thursday, July 1, 2021
Nuclear Stress Test -treadmill for about 8 minutes with wires attached to my moobs.
Friday, July 2, 2021
Deadlift
315 x 6 x 4 sets - < 3 min rests
OH Press
165 x 6 x 4 sets - < 3 minute rests
Hack Squat Sled
270 x 6 x 4 sets - < 3 minute rests
Chin Ups, Assisted
75# Assist x 6 x 4 sets - < 90 sec rests
1 Like
Saturday, July 3, 2021
2.4 mile sunset walk
Sunday, July 4, 2021
10 minutes stationary bike at urgent pace (warm up)
10 minutes bike sprints - 6 rounds (20s/100s) heart rate 142-150 after first sprint
Overhand Cable Rows
Cable Shrugs
Triceps pulldowns
1 Like
Monday, July 5, 2021
Back to 5/3/1
Warm-up/mobility
Squat TM 345
135 x 5, 185 x 5
225 x 5
265 x 5
295 x 5
325 x 2 - Ill-advised joker set
FSL 225 x 7, 6, 6, 6 (25)
Pull-ups, Assisted
100# Assistance x 8, 8, 7, 7, 6
BW Dips x 12, 10, 9, 9
BB RDLs 135 x 10 x 5 sets - phoned it in
AC was on economy mode today, apparently. I left a frothy puddle of sweat everywhere I went, and I’m not generally a big sweater.
My hip flexors are still aching from Hack Squats on Friday. Maybe a de-load should have been on tap for this week instead of reprogramming…
1 Like
Tuesday, July 6, 2021
2.2 mile late evening walk
Wednesday, July 7, 2021
I’m on a de-load mode until more med issues are sorted out. Grinding out heavy reps is a wide option right now.
Reps and sets: Some for a few
Leg Press
Leg Curlz
45 deg Back Raises
Hammer Strength Incline Press
Hammer Strength High Pulldown
Lateral Raise Machine
Triceps Pulldowns
Face Pulls
EZ Bar Curlz
Mostly sets of 8 to 12 with short rests, just kept moving for an hour, keeping the heart rate steadily up.
2.2 mile evening walk before the heatwave sets in
1 Like
Thursday, July 8, 2021
Stationary bike @ urgent pace x 10 min
Bike sprints - 6 x 20 sec with 100 sec cruise
Friday, July 9, 2021 - flop on couch with icy cold water
Saturday, July 10, 2021
Napping and such until noon, Not ordinary for me, body telling me something.
Deadlift
245 x 3 x 10 sets EMOM
Bench Press
225 x 10 x 3 sets
Leg Press
388 x 8 x 6 sets
Lat Pulls (indv. handles, suppinated)
Some x a few (4 sets maybe)
Chest Supported T-bar Rows
3 sets
Triceps extensions
3 sets
Rear Delt Flye Machine
3 sets
1 Like
Sunday, July 11, 2021
30 minutes stationary bike cruise
15 minutes incline walk
Monday, July 12, 2021
Squats
Bar x 10
135 x 8
165 x 5
195 x 5
225 x 8
255 x 8 - hip started in again
275 x 3 - hip revolted again
Lat Pulls
4 sets
Hammer Strength Decline Press
5 sets
Leg Curlz
4 sets
Cable Lateral Raises
3 sets
10 minutes stationary bike
Still hot, even in AC gym, so I ran out of gas quickly.
1 Like
Tuesday, July 13, 2021
2.1 mile sunset walk
Wednesday, July 14, 2021
Bench Press
Bar x 15
135 x 8
185 x 5
225 x 8
245 x 8
275 x 6
295 x 3
315 x 3
BB Rows
185 x 8 x 3 sets
Back Raises
3 sets
Leg Press
388 x 3 x 10 sets - 30 sec rests
Chin Ups, Assisted
6 0r 7 sets of 5-6 or so
Bike sprints
20 sprint / 100 sec cruise x 6
1 Like
Friday, July 16, 2021
Warmup
Deadlift
245 x 3 x 10 EMOM
OH Press
155 x 3 x 10 EMOM
Lat Pulls
160 x 5 x 5 sets
Hack Squats
180 x nope. Hip flexor still weak/ injured/ whatever.
1 Like
Saturday, July 17, 2021
2 mile sunset walk. After eating at a favorite greasy-spoon Mexican restaurant. So much risk involved.
Sunday, July 18, 2021
Squats
225 x 3 x 8 sets EMOM, Hip really started aching and needed to stop. Still an improvement.
Lat Pulls, Close Neutral grip
150 x 3 x 10 EMOM
RDLs
205 x 3 x 10 EMOM
Hammer Strength Incline Bench
198 x 16, 7, 4 - Myo-reps
Rear Delt Flyes
Abench Crunches
1 Like
Monday, July 19, 2021
2.4 mile sunset walk.
Tuesday, July 20, 2021
Hack Squats
180 x 3 x 10 sets EMOM - Hip injury seems to be slowly healing. Got thru this
Bench Press
245 x 3 x 10 EMOM
BB Rows
205 x 3 x 10 EMOM - Mis-mathed load, meant to get 195. Made last 2 sets sucky. I guess that’s the point.
Leg Curlz 3 sets of 10
Lat Pulls - sets of 6 down the stack a bit (maybe 6 or 7 sets)
Wednesday, July 21, 2021
Stationary bike
10 min cruising/warm up
Sprints x 6 (20 on/ 100 sec recover) 10 min
Thursday, July 22, 2021
2.4 mile sunset walk
Friday, July 23, 2021
Warm-up/Mobility
Deadlift
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
355 x 5
Chin Ups, Assisted (115-85) x 48 total
Chest Supported T Bar Rows
3 sets of 10
Hammer Strength Incline Press
5 sets of 10
Saturday, July 24, 2021
3.1 mile sunset walk
Sunday, July 25, 2021
OH Press
Bar x 15
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
195 x 5
215 x 2
225 x 2
Lat Pulls
120 x 10 x 5 sets
Cable Rows
100 x 10 x 5 sets
Hammer Strength Lateral Iso Press
100 x 10 x 5
Food was going straight thru me all weekend so I ran out of gas quickly.
Monday, July 26, 2021
3.1 mile sunset walk
Tuesday, July 27, 2021
Squats
Bar x 15
135 x 8
185 x 5
225 x 3
260 x 5
295 x 5
325 x 4 - Good set until sciatica made it unbearable
Lat Pulls, neutral/narrow grip
100 x 6, 120 x 6, 140 x 6, 160 x 6, 180 x 6, 160 x 6
Pushups - 60 total
Triceps Rope Pulldown
2 sets
Face Pulls
3 sets
Saturday, August 7, 2021
Took time off to recover from a minor medical procedure. I still have some bruising, and I’m waiting for doctor ok to go back to using full weight.
I’ve been going on short walks, 1 to 2 miles, and 20 minutes or so on a stationary bike. Today I returned to a makeshift workout.
Leg Press - 5 sets
Quad Extension - 3 sets
Leg Curls - 3 sets
Back Raises - 50ish
Crunch Machine - 50ish
Calves - 3 sets
Triceps Extension -3 sets
Rear Delt Flye Machine - 3 sets
2 Likes
Sunday, August 8, 2021
2 mile sunset walk - a break in the very smoky atmosphere
Monday, August 9, 2021
OH Press
Bar x 20
95 x 8
115 x 5
135 x 5
155 x 3
170 x 9
Lat Pulls (Ind. handles)
120 x 8 x 4
Hammer Strength Decline Press
206 x 8 x 4
Cable Rows (Overhand wide)
120 x 8 x 4
Face Pulls
3 sets
10 minutes stationary bike - got on a clunker
1 Like