Monday, January 17, 2022
20 minute stationary bike at cruising speed.
Buff Dudes 10-minute Beginners Bodyweight Workout - I can’t believe I just logged that.
100 band pull-aparts
3 Likes
My man: I was doing a CrossFit WOD for awhile called the Basic B*tch Booty Blaster. It actually felt pretty good—maybe I should bring it back, haha!
1 Like
I logged a 5 minute wrist focused yoga session yesterday if that makes you feel any better lol
It’s actually a decent circuit if you run through it a few times. It goes 40 on/ 20 rest, most of the movements are requisite, but it also has a set of praying mantis pushups - which killed me, even with my triceps, and lunges, at which I suck monumentally.
3 Likes
Tuesday, January 18, 2022
Warmups with some stretch and jumps while waiting for a rack
Squats TM 345
Warmup with bar, 135, 185, 225
260 x 5 - felt heavy
295 x 5 -felt heavier
325 x 5 - this went ok. Better if I hadn’t misloaded and left a nickel off the left side. I felt uneven, but I chalked it up to bad form or something.
260 x 26 (6, 5, 6, 6, 3) I gave up the idea of hitting 50 about the 2nd set. Hitting 6 on my 3rd and 4th was like desperately trying to reach for a hand on a date gone really south.
Leg Curlz 3 x 8 x 130
TRX Rows - 3 sets
Procor Abench Crunches x bunches
Face Pulls - 3 sets
I’m also trying to get back in the habit of walking 10-12 minutes after meals. I was 3 of 3 today. It’s only about .6 of a mile, so hardly worth logging…
3 Likes
Wednesday, January 19, 2022
BW Circuit 5X thru:
BW Squats x 10
Pushups x 10
Plank x :30
Band pull aparts x 20
Was 3 for 3 in post-meal strolls, including the club mix version after dinner
3 walks totaling 2.5 miles in 44 minutes
1 Like
Thursday, January 20, 2022
Bench Press TM 325
Warm up with Bar, 135, 185, 225, 225
245 x 5
275 x 3
305 x 5 - not pretty
340 x uh, fail - I’ll just keep telling myself that the previous set just bled me dry.
Failed about 2/3 of the way up. Spotter was about to grab, but I had grinded 5 or 6 seconds and had nothing left so I went straight to the bail out pins.
275 x 3 - paused
245 x 5 - paused
BB Rows
Bar, 95, 135, 155 x 6
185 x 6
205 x 5
225 x 5, x 5
Triceps Pulldown - 3 sets
Rear Delt Flye Machine - 3 sets
I’ve lost 25+ bodyweight, but 30+ off my bench. Not a fair trade-off IMHO
3 Likes
Friday, January 21, 2022
Evening walk 2.25 miles, plus a quick post-lunch walk about 0.75 mile
Saturday, January 22, 2022
Warm up with stretching, speed rope, foam roller
Deadlift TM 375
Warmups with 135, 185, 225, 250
280 x 5
320 x 5
355 x 5
280 x 5 x 5
All went well, but I feel really fatigued. Kept resting longer and longer between sets.
Lat Pulls - 4 sets
I was beat, and so I just went home.
3 Likes
Sunday, January 23, 2022
2 mile evening walk
Monday, January 24, 2022
OH Press
Bar, 95 120, 140 for warm ups
160 x 5
180 x 3
200 x 5 - quite the grind
180 x 3
160 x 8
Plate Raises and Plate Front Raises tossed in between just for shits n giggles.
Chest Supported T-Bar Rows
90 x 6
115 x 6
115 x 6
90 x 11
Curlz - 3 sets
Rear Delt Flye Machine - 3 sets
Completed a pretty-well loaded cycle so “yea” for small victories.
I also have some uncharacteristic aches and pains so I’m gonna de-load, and re-program after. Just base 5/3/1 FSL 5 x 5, with all the bullshit accessory movements I love (albeit unrequited).
3 Likes
Tuesday, January 25, 2022
2.25 mile evening walk, plus 0.75 mile quik wok snuck in at lunch
Wednesday, January 26, 2022
Warmup with foam roller and stretch
Squats - Deload week
Bar, 135, 185, 225 warmups - all slow and lumpy
245 x 3 - labored
275 x 2 - really good
315 x 2 - ok, I guess
RDLs
135 x 5, 185 x 5
235 x 8
Pull-ups, assisted
-100# x 5, -85# x 5,
-70# x 10
Precor Abench Crunch Machine x 50ish
Leg Curlz - 2 sets of 15 or something
Conditioning: Bike sprints: 3 x :20 warm-up sprints and 1 balls-out-max-resistance :30 sprint. Saw spinney stars.
Efficient and mostly tidy.
3 Likes
Friday, January 28, 2022
Stretch, speed rope and foam roll warmup
Bench Press - Deload
Warmup with Bar, 135, 185, 225
255 x 3
285 x 2
315 x 2 - Ok, but a 3rd was gonna be a grinder.
BB Rows
135 x 10 x 3
Triceps Rope Pulldown - 3 sets
DB Hammer Curlz - 3 sets
Rear Delt Flye Machine - 3 sets
Knee-raises - 1 awful set of 10. Attempted full leg raise, but it was all quads, and it felt threatening. I’m sure it looked bad. It felt worse.
Ab roller - x 8, 7. Even though I kept my ROM limited, I think I will pay for these tomorrow.
3 Likes
Saturday, January 29, 2022
3 mile loverly walk in the park.
KB Swings x 100 (10-15-25-25-15-10) in under 5 minutes
KB Side bends
2 Likes
Sunday, January 30, 2022
Warm up with speed rope, stretching and foam roller
Deadlift Deload
135, 135, 225, 225
275 x 3
325 x 2 - now seems a good time to stop
Chin-ups, Assisted
assist -85, -70, -55 x 5
BW x 3
Hack Squat Sled
90 x 5
180 x 5
180 x 5
Preacher Curlz - handful of sets
Tried 2 different bars, and 2 different grips on each, messed with seat height, and still couldn’t find a groove. Shitcanning these.
So I’m still paying for the ab-roller I did Friday, and bracing on the pulls was precarious at best. Plus I felt a little hitch in my back warming up. I’d like to keep that little hitch little.
2 Likes
Monday, January 31, 2022
OH Press - Deload
Bar, 95, 115, 135
155 x 3
175 x 3
195 x 2
205 x 1
Chest Supported T Bar Row
80 x 5
105 x 5, x 5
Triceps rope pulldown 3 sets
Face Pulls 3 sets
Deload over.
3 Likes
Tuesday, February 1, 2022
Stationary bike - 4 miles (about 16 or 17 minutes)
Run 400 meters in a little over 2 minutes.
Over the past few years the forests all around me, and many of my favorite places on earth have burned to the ground, leaving nothing but memories and ashes deep in my lungs. I coughed some of that up last night trying to run.
3 Likes
Wednesday, February 2, 2022
Warm up stretch
BW Squats 1 x 100
Squats TM 315
Bar, 135, 185 warm-up sets
215 x 5
245 x 5
275 x 5
305 x 2
215 x 5 x 5
RDLs
235 x 12
275 x 7
Leg Curlz - 3 sets
Leg Press
388 x 10
478 x 10, x 6
208 x 40 (aiming for 100, not gonna do this)
Ab roller x 12 - still feeling last Friday
So Wendler’s monthly challenge for February is to start your workout with 100 squats: Bodyweight, vest if you’re studly, or leg press/hack squat, etc. Bonus if you end with the same feat, which I attempted, and failed, with the leg press. Warm up sets were nice and loose…
2 Likes
Friday, February 4, 2022
Warmup with speed rope, foam roller, stretch
BW Squats 1 x 100 - these sucked extra today
Bench Press TM 305
Warm up with Bar, 135, 185
200 x 5
230 x 5
260 x 5
290 x 3 - smooth joker set
230 x 5 x 5 (SSL)
BB Rows
95 x 5
135 x 5
155 x 5
175 x 5
Hammer Strength Incline Press
188 x 18, 8, 7
Hammer Strength Lateral Iso Row (neutral grip)
184 x 10 x 3 sets
Triceps Rope Pulldown - 3 sets
Rear Delt Flye machine - 3 sets
I’m still paying for the ill-advised leg press from Wednesday. My vastus medialis feels like they were beat with a stick. Crippling pain. I coated them with IcyHot before I got to the gym. I can’t stand the smell, but I guess it’s better than BO, Drakar Noir or Axe…
The BW Squats were a nauseating 4 1/2 minutes of suck.
4 Likes
Saturday, February 5, 2022
2.75 mile evening walk
My quads are still excessively sore.
Sunday, February 6, 2022
Warm-up with speed rope, stretch, foam roller
BW Squats 1 x 100 - sticking with this
Deadlift TM 355 week 1
Warmups with 140, 190
230 x 5
265 x 5
300 x 5
340 x 2
230 x 5 x 5
Hack Squat Sled
90 x 5
140 x 5 - just some therapeutic sets
Precor Abench Crunch Machine x 60
Machine Preacher Curlz - 3 sets
2 Likes
Monday, February 7, 2022
5 minute stationary bike warm up
Run about 600+ meters in about 3:45
15 minutes stationary bike - more urgent pace
2 Likes
Tuesday, February 8, 2022
Warm up with some stretching
BW Squats 1 x 100
OH Press
Warmup with bar, 95, 115
135 x 5
155 x 5
175 x 5
135 x 5 x 5
Lat Pulls - 4 sets
Hammer Strength Decline Press
172 x 22, x 15, x 10
Chest Supported T-Bar Row
95 x 10, 8
2 Likes