The other “side effect” I noticed was a slight reduction in DOMS after squats. Even 5x5 FSL can lock me up for a couple days, but the last few weeks DOMS were really manageable.
1 Like
Monday, March 7, 2022
2.4-mile 20# weight vest walk at dusk.
2 Likes
Tuesday, March 8, 2022
Warm up with jumping jacks and stretching
Bench Press TM 310 week 3
Warmup with bar, 135, 175
215 x 5
250 x 5
280 x 5 -moved really slowly
310 x 2 -not excellent
225 x 5 x 5
BB Rows
135 x 8
185 x 5
205 x 5
225 x 5, 5
Hammer Strength Incline Press
156 x 23, 15, 10
DB Rear Delt Flyes 4 x 10
Triceps Rope Pulldown 3 -sets
Ab Crunch Bench x 50 or so
2 Likes
Wednesday, March 9, 2022
20 minutes stationary bike
0.5 mile incline walk, cut out at under 10 minutes…
Our grocery store now has a grill right in the meat market where you can select your cut and get it torched while you shop. Wife saw this and brought home a spicy Italian sausage sandwich. I was hurting all night long and was in no mood to add to the suffering
Thursday, March 10, 2022
Warmup with jumping jacks and stretches
Deadlift TM 365 week 2
Warmup with 135, 185, 225
255 x 5
290 x 5
330 x 5
365 x 3
255 x 5 x 5
Every single set was fucking awesome.
Hack Squat Sled
90 x 5
180 x 8
230 x 8, 6
Lat Pulls (Indv. handles) - 5 sets
EZ Bar Curlz - 3 sets
Rear Delt Flyes - 3 sets
2 Likes
Friday, March 11, 2022
Warmup with speed rope, foam roller, stretching
OH Press TM 205 week 2
warmup with bar, 95, 115, 135
145 x 5
165 x 5
185 x 5
205 x 2 - a little slow, no. really slow.
145 x 5 x 5
Chin Ups, Assisted
100#, 85#, 70#, 55# assist x 8 each
55# assist x 6 x 3 sets
BW Dips 5 sets of 10
Hammer Strength Lateral Row - 3 sets - kind of a waste of time
Face Pulls - 3 sets
So for the 2nd week in a row, I got snubbed off the Chest Supported T-Bar row. I really like this after Pressing, but a couple teen gymbros felt they needed 4-5 minutes of rest in between sets. I moved on to Chins and Dips, and when I got back, they had finally finished up and some douche canoe teaching his 90lb hoe to bro-lift had snagged the apparatus. Fridays aren’t as crowded as the rest of the week, but fuck! are people clueless.
2 Likes
Saturday, March 12. 2022
3.25 mile walk 
with 20# vest
2 Likes
Sunday, March 13, 2022
2.25 mile sunset walk
Monday, March 14, 2022
Warmup with speed rope, stretch, foam roller
Squats TM 335 week 3
warmup bar, 135, 185, 225
250 x 5
285 x 5
320 x 5
350 x 1
250 x 5 x 5
This was all really good.
RDLs
warmup 135, 185, 235
255 x 11
295 x 7
Leg Curlz - 3 sets
Precor Crunch - x 50
2 Likes
Tuesday, March 15, 2022
2.25-mile walk with 20# vest
Wednesday, March 16, 2022
Warmup with jumpingjacks and stretching
Bench Press TM 310 week 3
Warmups with bar, 135, 185, 225
235 x 5
265 x 5
295 x 5 - reps 1-3 flew up, 4 I hit a wall, and #5 was a bit of a grinder
325 x 1 - I didn’t have much more
235 x 5 x 5
BB Rpws
Warmup with 95, 135
165 x 5
195 x 9
215 x 5, x 5
Hammer Strength Incline Press
156 x 25, x12, x9 (46)
Pullups, Assisted
100#, 85# assist x 5 each
70# assist x6, x6, x6
Triceps rope extension - 3 sets
Hammer Curl machine - 3 sets -There wasn’t a single DB below 40 on the rack…
2 Likes
Thursday, March 17, 2022
3-mile walk
Friday, March 18, 2022
Warmup with speed rope, stretching and foam roller
Deadlift TM 365 week 3
warmup with 135, 185, 225
275 x 5
315 x 5
345 x 5
380 x 2
275 x 5 x 5
Hack Squat Sled
set with 90, 140, 180
230 x 8
270 x 6
Pull Ups, Assisted
85#, 70#, 55#, 40#. 25# assist x 5 each
EZ Bar Curlz - 3 sets
Rear Delt Flye Machine - 3 sets
2 Likes
Saturday, March 19, 2022
Stationary bike sprints 5 x :20 over 10 minutes.
Bike at normalish pace for 20 minutes.
2 mile walk before weather came in.
2 Likes
Sunday, March 20, 2022
warmup with speed rope, foam roller, stretching
OH Press TM 205
Warmup with bar, 95, 115, 135
155 x 5
175 x 5
195 x 5 - barely
215 x 0 - tanked. I know the previous set took a lot out of me, but it didn’t move
155 x 5 x 5
Chest Supported T-Bar row
warmup with 45, 70
90 x 15
115 x 7/3 rest pause
Superset
BW Dips 4 x 10
Chinups, assisted
85#, 70#, 55#, 70# x 8 ea.
Rear Delt Flye machine - 3 sets
So, I’ve obviously lost a lot of upper body strength. I’m actually weaker, it seems, than after the return from all the lockdowns. The great news is that my bodyweight is down about 35lb. In April of '21 I hit a “PR” of 285. Over the last 2 weeks I’ve hovered in the very low 250’s (250-253). Doctor follow-up is the first week of April, and I’d like to show up in the 245ish range.
2 Likes
Monday, March 21, 2022
Stationary Bike sprints 8 x 20 sprint/10 rest
20 minutes cruising speed
2 mile walk
2 Likes
Tuesday, March 22, 2022
Squats TM 345 week 1
warmup bar, 135, 165, 195
225 x 5
260 x 5
295 x 10 - lungs gave before legs. Still need better conditioning.
RDLs
warm up 135, 225
245 x 12
285 x 8
Leg Curlz - 3 sets
Pullups, Assisted
100#, 85#, 70#, 55#, 40# x 5 each
EZ Bar Curlz - 3 sets
Rear Delt Flyes - 3 sets
2.5 miles walking
3 Likes
Wednesday, March 23, 2022
2.5-mile 20# vest walk
3 Likes
Thursday, March 24, 2022
warmups with speed rope, stretch & foam roller
Bench Press TM 315 week 1
warmup with bar, 135, 165, 185
205 x 5
235 x 5
270 x 9 - Disgraceful. Hurt my back lurching to put #10 on the bail-out pins.
BB Rows
warmup with bar, 95, 135
155 x 5
175 x 5
195 x 12
Hammer Strength Incline Press
156 x 23, 12, 8 - I’ve lost ground here, too.
Triceps Rope Pulldown - 3 sets
BW Supersets-
Fat man rows x 15, 10
Pushups x 20, 10
After only 2 rounds I was rendered insignificant.
Again, the strength loss is shocking. While I’ve lost some weight, it has been pretty steady and evenly spread out over the last 11 months. 35+lb in 11 months is less than a pound a week. My calorie count is regularly in the 2500-2800 range and I easily take in 180-200g of protein.
2 Likes
Saturday, March 26, 2022
Warmup with speed rope, foam roller, stretching, squat jumps
Deadlift TM 375
warmup with 135, 225, 225
245 x 5
280 x 5
320 x 12
Pullups, Assisted
Assist weight 100#, 85#, 70#, 55#, 70#, 85# x 6 each (36)
Hack Squat Sled
90, 180, 230 x 5
270 x 2 - rt quad revolted a bit. Going further wasn’t worth it.
Hammer Strength High Lat Pulldown - 3 solid sets
Cable Hammer Curlz - 3 sets
Band Pull Aparts x 100
2 Likes
Sunday, March 27, 2022
2.25-mile evening walk
Monday, March 28, 2022
OH Press
warmup with bar, 95, 115
135 x 5
155 x 5
175 x 10 - barely
Chest-supported T-bar row
95 x 8, 8, 6
BW Dips x 55 total (10, 10, 10, 10, 8, 7)
Chin Ups, Assisted
70# assist x 8, 8
55# assist x 8, 8, 6
BW x 3
Rear Delts Flye - 3 sets
Despite the Monday crowds, I still managed to bust this out in 50 minutes.
2+ miles walking after
2 Likes
Tuesday, March 29, 2022
2.4-mile walk with 20# vest
2 Likes
Wednesday, March 30, 2022
Warmup with speed rope, stretch, foam roll
Squats TM 345 week 2
warmup with bar, 135, 165, 195, 225
245 x 3
275 x 3
310 x 8
RDLs
warmup with 135, 185, 225
255 x 12
295 x 7
Pullups, assisted
85#, 70#, 55#, 40#, 25# x 5 each
BW x 3
EZ Bar Curls - 3 sets
Band Pull Aparts
Ab roller - a demitasse worth
2 Likes
Friday, April 1, 2022
Warmup with speed rope, stretch and foam roll.
Bench Press TM 315 week 2
Warmup with 135, 165, 195
225 x 3
255 x 3
285 x 8 - reasonably better
Close-Grip Bench Press
205 x 8, 8, 6 - first time in 4 years or so… I could grow into these.
BB Rows
warmup with 135
165 x 5
185 x 5
205 x 10
DB Incline Bench Press
70’s x 14, 12, 9
Incline Bench DB Curlz - 2 sets
Triceps Rope Pulldowns - 3 sets
Rear Delt Flyes - 3 sets
This workout was completed from walk-in to crawl-out in 75 minutes. Efficient. Not a single throwaway set. Everything done with purpose.
Being April-fool’s today, I usually make some joke in my log about bosu-ball curls or triceps kickbacks - something stupid like that. I choose not to defile this fine workout and its entry into my log with such nonsense.
2 Likes