Tuesday, May 3, 2022
20 minutes stationary bike - moderate pace
BW Pullups (Close-grip neutral) 5, 4, 4, 4 (5 BW pullups of any grip is a post college PR for me)
3 miles walking
1 Like
Wednesday, May 4, 2022
Bench Press TM 290 Week 2
Bar, 135, 165, 185 x 5 each
205 x 3
235 x 3
265 x 10
BB Rows
bar, 95, 135, 165, 185 x 5 each
205 x 10
DB Bench (slight decline)
80s x 15, 10, 7
Triceps Rope Pulldown - 3 set
Triceps Overhead Extension - 3 sets (supersetted)
Rear Delt Flye Machine - 3 sets
15 minutes stationary bike @70% HR
3.2 miles walking
Succinct yet thorough.
3 Likes
Thursday, May 5, 2022
30 minutes stationary bike @ 65% HR
3.1 miles walking
2 Likes
Friday, May 6, 2022
warmup with speed rope, stretching, foam roller
Deadlift TM 365 Week 2
135, 185, 225
260 x 3
295 x 3
330 x 12 - New Rep PR
Hack Squat Sled
90 x 5, 180 x 5
270 x 3 - not really there for me today
180 x 5
Hammer Strength Iso Row High Pulldown - 3 sets
Precor Abench Crunch seat - around 60-70
Leg Press 208 x 100 - Every 10 or so I would hold at the top and take a few breaths. But there was no re-rack.
3 Likes
Sunday, May 8, 2022
OH Press TM 190 Week 2
95, 115 x 8
130 x 3
150 x 3
165 x 10 - Middling effort at best
Chest Supported T-Bar Row
95 x 8, 8, 8
BW Dips - 5 x 10
Chin Ups
BW x 3, 3 - sore elbows?
70# assist x 10, 8, 7
Lateral Raise Machine - 3 sets to technical failure
Triceps Overhand Pushdowns - 3 sets
Triceps Underhand Pulldowns - 3 sets - super-setted these.
2 Likes
Sunday, May 8, 2022 - addendum
2 mile evening walk
Monday, May 9, 2022
30 minutes stationary bike @ 65% HR
2.25 mile evening walk
2 Likes
Tuesday, May 10, 2022
Squats TM 310 Week 3
Bar, 135, 175, 205
235 x 5
265 x 3
295 x 10 - tough to get
RDLs
135, 185, 225
275 x 8
Pullups, Assisted
70# assist x 8, 8, 8
DB Incline Curlz/ Concentration Curlz supersetted - 3 rounds
Seated Calf Raises
Precor Abench Crunch things
2 Likes
Wednesday, May 11, 2022
2.25 mile walk
Thursday, May 12, 2022
Bench Press TM 290
Bar, 135, 185
215 x 5
245 x 3
275 x 7 - #8 ended up on the bail out hooks - disastrous set
BB Rows
Bar, 135, 175, 195 x 5
215 x 8
Incline Bench Press
135 x 10
155 x 10
175 x 8
195 x 6
Triceps Pulldowns/Overhead Extensions - 3 sets each
DB Rear Delt Flyes - 3 sets
1 Like
Friday, May 13, 2022
2.25-mile walk
Speed Rope 40/20 x 4 rounds
Really not a whole lot more than I do during warmups, but with short rests this was a little more challenging.
Mobility and band pull aparts
Saturday, May 14, 2022
Warmup with speed rope, stretching and foam roller
Deadlift TM 365
135, 225, 245
275 x 5
315 x 3
345 x 12 - New Rep PR
Leg Curlz - 3 sets
Lat Pulls -3 sets
Precor Abench crunch machine
1 Like
Monday, May 16, 2022
10 minutes stationary bike @ cruising speed.
4 minutes bike @ hill climb HR>85%
16 minutes bike @ cruising speed
1 Like
Tuesday, May 17, 2022
OH Press TM 190 Week 3
Bar, 95, 115
135 x 5
155 x 3
175 x 2
195 x 1
215 x 1 - slow off the collar, and had to really grind it up
175 x 8
Fat Man Rows - 50 reps in 6 sets
BW Dips x 40 total
BW Chins x 4
Chins with 55# assist x 6, 6, 6
Rear Delt Flyes x 3 sets
Lateral Raise Machine - 3 sets
Triceps Pushdowns/ Tri- reverse pulldowns - 3 sets each
Decent way to end this cycle.
1 Like
Tuesday, May 17 Part 2
2.25 mile evening walk - really dragged as the lift took a lot out of me. Post workout meal helped some - but this still took 45 min.
Wednesday, May 18, 2022
30 minutes stationary bike - HR@65%
2.25 mile walk
1 Like
Thursday, May 19, 2022
Warmup with speed rope, foam roll, stretching
Squats TM 320 Week 1
Bar, 135, 175
215 x 5
245 x 5
275 x 10 - middling, sluggish. No pop.
RDLs
135, 185, 225
265 x 10 - these, oddly, had some pop, but I also petered out a little early.
Leg Curlz -3 sets
Calf Raises - 3 sets
Leg Press - 208 x 100 (one long-ass set)
Precor Abench Crunch thing - 4 sets
1 Like
Friday, May 20, 2022
20 minutes stationary bike cruisinā
2-mile walk
Saturday, May 21, 2022
Warmup with speed rope, foam roll, and stretching
Bench Press TM 295 Week 1
Bar, 135, 150, 170
190 x 5
220 x 5
250 x 13
BB Rows
Bar, 95, 135
165 x 5
185 x 5
205 x 12
Smith Incline Press
175 x 12, 7, 6 (assuming 35# bar)
Pullups, Assisted
70# x 6, 6, 6, 6
Triceps rope pulldown/Overhead extension - 3 rounds each (58 reps)
2 Likes
Sunday, May 22, 2022
2.75-mile evening walk
Monday, May 23, 2022
Deadlift TM 375 Week 1
135, 185, 225
245 x 5
315 x 5 - Misload brain fart. Supposed to be 275, noticed when I addressed bar.
315 x 10
Hack Squats
90, 140
190, 6, 6, 6
BW Pullups (Close neutral) x 4, 4, 4
Hammer Strength High Iso Pulldown - 3 sets
Procor Abench Crunches - around 60 or so
2.5 miles walking
1 Like
Tuesday, May 24, 2022
2.5-mile evening walk
Wednesday, May 25, 2022
OH Press TM 190 Week 1
Bar, 95, 105
125 x 5
145 x 5
160 x 10
Chest Supported T-Bar Row
2x Rounds @ 95# of
5 reps with 4 sec eccentric
5 reps std. tempo
1 10 sec eccentric. - this had me shakinā
BW Dips 1 x 20 - adulthood rep PR
Cable Lateral Raises - 4 sets
Triceps Pushdowns/ Rev Pulldowns - 3 sets each
Cable Biceps Curlz
2 sets EZ bar grip
2 sets rope hammer
Rear Delt Flyes - 3 sets
That was a bit assistance-centricā¦
1 Like
Thursday, May 26, 2022
2-mile 20# vest walk in 36 min
1 Like
Friday, May 27, 2022
Warmup with speed rope, stretching, foam roller
Squats TM 320 Week 2
Bar, 135, 165, 195
225 x 3
255 x 3
290 x 8
BW Dips 5 x 10
Assisted Pullups (neutral wide) x 8, 8, 8, 6, 5, 5
Precor Abench Crunch x 50
Back Raises x 50 (2 sets with 25#, 3 sets BW)
Triceps Extension x 50
DB Curlz x 50
Oddly this workout ended up being an hour-twenty not including the warm up. I did have to wait for both a squat rack and the Dip/Pullup station. Hell, even the cable stations were all full, too. Parents dropping off their teens to get them out of their hair. When the parking lot is empty, but the free weight floor is full, we know there is trouble-a-brewing.
1 Like
Saturday, May 28, 2022
2-mile late evening walk.
Sunday, May 29, 2022
Body Weight 246lb
Warmup with speed rope, stretch & foam roller
Bench Press TM 295 week 2
Bar, 135, 175
205 x 3
235 x 3
265 x 9 -The 10th ended up on the bail out pins
DB Squats 75# x 14, 12, 12, 12 (50)
TRX Inverted Rows 5 x 10
Triceps Rope Pulldown/ Overhead extension - 3 sets each
EZ Grip Cable Curlz 5 x 10
Precor Abench Crunches 5 x 10
Band Pull Aparts x 100
As I was pissing and moaning to myself about my shitty bench effort, I realized that my output relative to body weight really isnāt off the mark. 18 months ago, as my weight floated around 275-285, pushing up 20lb over my bodyweight for a set of 8 or 9 was considered a resounding success. So here I am today, much healthier, still taking 20# over bodyweight to a strong set of 9.
2 Likes
Monday, May 30, 2022
30 minutes stationary bike
Tuesday, May 31, 2022
Quick warmup with jumping jacks and stretching
Deadlift TM 375 week 2
135, 185, 225
265 x 3
300 x 3
340 x 10 - good clean set
BW Pullups x 4, 4, 3, 3, 3 (neutral grip)
BW Dips x 12, 10, 10, 10, 8 (50)
Lat Pulls - 4 sets (last 2 to failure)
Precor Abench Crunch machine 5 x 10 with some weight on it
Leg Curlz - 3 sets
No arms since June Pipes x 100 Daily Challenge begins tomorrow, and my elbow is already barking at meā¦
1 Like