Wednesday, June 1, 2022
2-miles 20# weight vest walk
June Pipes x 100 Daily Challenge
Triceps rope pulldowns x 25, Triceps cable pushdowns x 25
Cable Bar Curlz x 25, Rope/Cable Hammer Curlz x 25
2 Likes
What exactly is the plan with the June challenge?
It’s from Wendler’s private site. The basic challenge is 50 triceps reps & 50 biceps reps, daily. Of course all the young bucks are trying to up the ante on one another…
The challenge seems to be more rooted in discipline than physical trials. In other words, do you care enough to make time for this simple task?
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Thursday, June 2, 2022
OH Press TM 190 Week 2
Bar, 95. 115
135 x 3
155 x 3
170 x 10
Inverted Rows x 10, 10, 10, 8, 9, 9 (56)
Precor Abench Crunch 5 x 10
Back Raises 5 x 10 (4 count)
++June Pipes x 100 Daily Challenge
Triceps Pulldowns / Overhead Extensions sets to 50
Hammer Curlz x 32, EZ Bar Curlz x 22
2.25 mile walk
1 Like
Friday, June 3, 2022
++June Pipes x 100 Daily Challenge
53#KB Tricep Extensions x 50
53# KB Curlz x 50
Did the extensions “french press” style, and the curls with a towel looped through the KB
Saturday, June 4, 2022
warmup with speed rope, stretches and foam roller. Box Jumps x 10
Squats TM 320 week 3
Bar, 135, 185, 225
245 x 5
275 x 3
305 x 8 - ok. took a few reps to get groove. Almost dislodged J-cup on re-rack.
That’ll get the heart racing.
BW Dips - 10, 10, 10, 10, 8, 7 (55)
Pullups, assisted (70#) x 8, 8, 7, 7, 6, 6
Back Raises 10# - 5 x 10
Precor Abench Crunch 10# - 5 x 10
++June Pipes x 100 Daily Challenge
Triceps Cable Pushdowns/ Reverse Pulldowns x 13, 13, 12, 12
Cable EZ bar curlz x 13, 13, 12, 12
It’s going to be a nice evening, so I expect to walk tonight right before sunset. It turns broiler hot next week, so I’ve got to enjoy it while I can.
1 Like
Sunday, June 5, 2022
++June Pipes x 100 Daily Challenge
Triceps Rope Pulldowns x 50
Cable Hammer Curlz x 50
Let’s just turn this into a fun fluff day…
Face Pulls -5 sets
Cable Lateral Raises - 5 sets
Cable Shrugs (3-4-3-x) x 3 sets
BW Calf Raises - 5 sets
2 Likes
Monday, June 6, 2022
20 minutes stationary bike HR 100-110
++June Pipes x 100 Daily Challenge
Triceps Rope Overhead Extensions x 50
Cable Straight Bar Curlz x 50
1 Like
Tuesday, June 7, 2022
Bench Press TM 295 Week 3
Bar, 135, 165 195
225 x 5
255 x 3
285 x 6, 2, 2 (rest pause)
All the little 2.5 plates have completely disappeared, so everything up by 5lb
DB Goblet Squats 85# 5 x 10
TRX Rows x 9, 9, 8, 8, 8, 8
BW Pushups x 20, 15, 15
Triceps Cable Pushdowns x 50
Preacher Curlz x 50
Rear Delt Flyes - 3 sets
1 Like
Wednesday, June 8, 2022
Reverse Triceps Bar Pull-down x 50
Rope Hammer Curls x 50
Bonus fluff:
Face pulls x 3 sets
Cable shrugs x 3 sets
Cable lateral raises x 4 sets
Calf raises x 4 sets
2 mile evening stroll
1 Like
Thursday, June 9, 2022
Warmup with speed rope and stretching
Deadlift TM 375
135, 225, 255
285 x 5
325 x 3
355 x 8 - pretty clean
Leg Curlz - 3 sets
Precor Abench Crunch 5 x 10
Triceps Rope Pulldowns x 50
EZ Bar Curlz x 50
Skipped any serious push/ pull today as I feel a little fried, and my elbow is flaring up.
1 Like
Friday, June 10, 2022
Triceps Overhead Extension x 50
Cable Hammer Curlz x 50
Cable Rear Delt Flyes x 50
Saturday, June 11, 2022
OH Press TM 190 Week 3
Bar, 95, 115, 135
145 x 5
165 x 3
180 x 7 - Nothing moved well
Inverted Rows x 50
Back Raises 10# x 50
A-bench Crunch x 50
Triceps Pushdowns x 50
Hammer Strength Curls x 50
Rear Delt Flye Machine - 3 sets
End of Cycle. I’m not sure how I’m going to run assistance movements next cycle, but recent programming ain’t gonna be it.
1 Like
Sunday, June 12, 2022
30 minutes stationary bike
Triceps reverse-grip pulldown x 50
Cable hammer curls x 50
Face pulls - 3 sets
1 Like
Monday, June 13, 2022
Warmup with BW Squats and stretching
Squat TM 330 Week 1
Bar, 135, 175
225 x 5
250 x 5
280 x 10 - had to rack and re-belt so actually x 3, 7
225 x 12
RDLs
230 x 12
270 x 7
Leg Press
478 x 12, 10, 10
Leg Curlz - 3 sets
Triceps Rope Pulldown x 50
EZ Bar Cable Curlz x 50
One of the side effects of the weight loss is that my muffin tops are a little more floppy, and tend to get caught in my belt. For the first 3 reps, it felt like an ice pick in my flank. The re-belt fixed the issue, but all momentum and rhythm was lost.
1 Like
Tuesday, June 14, 2022
Lat Pulls – various grips
Cable Low Rows
Cable Pullovers
BW Pullups x 3 – elbow revolted
Triceps Rope Pulldowns x 50
Cable Hammer Curlz x 50
20 minutes stationary bike
1 Like
Wednesday, June 15, 2022
Bench Press TM 300 Week 1
Bar, 135, 165
195 x 5
225 x 5
255 x 1
285 x 1
255 x 11
195 x 14
Incline DB Press
70s x 10, 9, 8, 8
BW Dips x 10, 8, 7 - out of gas now
Triceps Cable Pushdowns x 50
Preacher Curl x 50
1 Like
Thursday, June 16, 2022
Stationary bike sprint intervals 8/12 - x 12 minutes
Triceps Rev Cable Pulldowns x 50
Reverse Curlz x 50
1 Like
Friday, June 17, 2022
Deadlift TM 385
135, 205, 225
255 x 5
295 x 5
330 x 10
Quad Extensions - 3 sets
Back Raises 10# x 2 sets - after DLs? Dumb.
Abench Crunch Machine - x 60 total
Triceps Rope Pulldowns x 50
EZ Bar Curlz x 50
1 Like
Saturday, June 18, 2022
Fluff stuff
Cable Rows
Lat Pulls
Overhead Cable Triceps Extension x 50
Cable Hammer Curlz (one arm) x 50 each
Stationary bike sprints 10/20 x 15 minutes
1 Like
Sunday, June 19, 2022
Warmup with speed rope, stretching
OH Press TM 195 week 1
Bar, 95, 115
125 x 5
145 x 5
165 x 1
185 x 1
165 x 11
125 x 14
Hammer Strength Decline Press
186 x 10, 10, 10
Hammer Strength Lateral Raises x 3 sets (22,14,12)
Triceps Cable Pushdowns x 50
EZ Bar Curlz x 50
Rear Delt Flye Machine x 3 sets
1 Like
Monday, June 20, 2022
Triceps Cable Rev Grip Pulldowns x 50
Cable Hammer Curlz x 50
2.4 mile evening walk
1 Like