Tuesday, June 21, 2022
Squats TM 330 Week 2
Bar, 135, 165, 195
235 x 3
265 x 3
295 x 1
335 x 1
295 x 8 - I’ve done better
RDLs
245 x 10
285 x 8
Leg Curlz - 3 sets
Precor Abench Crunch x 50 total
Triceps Rope Pulldown x 50
Hammer Strength Preacher Curlz x 50
Wednesday, June 22, 2022
20 minutes stationary bike - cruising speed
Overhead Triceps Cable Extension x 50
Cable Hammer Curlz x 50
Thursday, June 23, 2022
Bench Press TM 300
Bar, 135, 165, 195
215 x 5
245 x 3
275 x 1
305 x 1 - a little grindy
275 x 7
BB Rows
95, 135, 155 x 5
185 x 10, 10
205 x 8, 8
DB Incline Press
65#s x 18, 12, 11
Rack Pull-ups 5 x 5
Triceps Rope Pulldown x 50
EZ Bar Curls 60# x 50
Over 20 Cable stations spread throughout the building, and I had to wait 15 minutes for one to open up (being the in the right place at the right time).
I am really noticing some cumulative fatigue due to the pipe-fest. I like the pump after the 50 tri-bi reps, but they feel like worthless noodles when I’m pushing. I suppose I’ll appreciate all this sometime in mid-July.
Saturday, June 25, 2022
Warmup with speed rope, stretches and foam rolling
Deadlift TM 385 Week 2
135, 185, 225 x 5
275 x 3
315 x 3
345 x 5 - capped, good set
375 x 1
405 x 1
All mixed grip
Leg Press
298 x 6, 388 x 6, 478 x 6, 568 x 6, 658 x 6
Quad Extensions - 3 sets
Calf Extensions - 3 sets
Abench Crunch Machine - x 50
Triceps Cable Pushdowns x 50
Triceps Rev Grip Pulldowns x 50
EZ Bar Curlz x 50
KB Hammer Curlz x 50 each
I was in a car accident yesterday and was too shook up to go to the gym, so I made up for the missed daily pipework. I didn’t feel like it was expected that I make it up, but I felt like doing it anyway.
Wow, man, that’s not cool! Hope everything turned out alright.
I guess I’m ok. No physical wounds. But this is gonna be a hassle one way or another. I drive a crossover SUV and was rear-ended by a full-sized & raised pickup. My rear hatch was annihilated, he drove away with a minor crack in his grill. I guess that’s why people love those things. He was at fault, but that may not matter as my insurance co. can’t find his insurance coverage in the database. I have full coverage, but still…
The worst case scenario is that they want to total my car. It’s recently paid off, it was extremely clean and well maintained, and wasn’t starting to have old-car issues yet. With what they will give me in a cash-out, I’ll get a hell of a lot less in return. It’s not a buyers market for used cars. And I already have a huge payment on the wive’s van.
Sunday, June 26, 2022
20 minutes stationary bike
Triceps Cable Pulldowns x 50
Cable Reverse Curlz x 50
Really sorry to hear all of that. Glad you’re okay—that’s the most important thing, for sure—but these situations are never easy, even when there are no serious injuries.
Hope it gets resolved quickly and as easily as possible for you.
Monday, June 27, 2022
OH Press TM 195 week 2
Bar, 95, 115
135 x 3
155 x 3
175 x 1
195 x 1
175 x 7
135 x 12
BW Pull Ups (Med Neutral) x 5, 4, 4, 3, 2 (18)
BW Dips x 10, 10, 10, 7, 7, 6 (50)
Chest Supported T-Bar Rows
45 x 6
70 x 6
90 x 8, 8, 8
Triceps Overhead Cable Extension x 50
Preacher Curlz x 50
Solid workout finished in an hour, during the busy time at a crowded gym. The typical Monday night crowd may have been a little lighter due to heatwave.
Tuesday, June 28, 2022
20 minutes stationary bike
Triceps Reverse Grip Cable Pulldown x 50
Cable Hammer Curlz x 50
Wednesday, June 29, 2022
Squats TM 330 week 3
Bar, 135, 185, 225
250 x 5
280 x 3
315 x 6 - nothing to write home about
RDLs
135, 185, 225
265 x 9
300 x 5 - nothing in these legs, and bracing wasn’t solid
Leg Curlz x 3 sets
Crunch Machine - x 60
Triceps Cable Pushdowns x 50
EZ Bar Curlz x 50
Thursday, June 30, 2022
20 minutes stationary bike
Overhead Triceps Cable Extension x 50
Reverse Curlz x 50
Friday, July 1, 2022
Bench Press TM 300 week 3
Bar, 135, 185
225 x 5
255 x 3
285 x 1
315 x 2
285 x 5
155 x 20
BB Rows
95, 115, 135, 155 - excessive warmups?
175 x 5
195 x 5
215 x 5, 5, 5
Incline BB Press
80s x 10, 8, 7
Hammer Strength High Pulldown
230 x 12, 10, 10
Triceps Cable Pushdowns x 50
Triceps Rev Grip Pulldowns x 50
Face Pulls x 100
This actually took 1h: 45m. I don’t know what the holdup was. Sometimes the clock just moves faster than I do.
Saturday, July 2, 2022
2.25 mile evening walk
Face Pulls x 100
Sunday, July 3, 2022
Warmups with speed rope, foam rollers, and stretches
Deadlift TM 385
Warmups with 135, 225, 260
290 x 5
330 x 3
365 x 5
Leg Press
478 x 8 x 4 sets
Quad Extensions x 3 sets
EZ Bar Curlz x 50
Seated DB Hammer Curlz x 50
Face Pulls x 100
Ab crunch machine x 50
Woke up at 0230 with a sciatica flare-up. Took Advil and struggled to sleep all night. Too much sitting on my ass this weekend.
Sunday, July 3 Part II
2.4 mile evening walk
Monday, July 4, 2022
Speed Rope x 500
Face Pulls x 100
Tuesday, July 5, 2022
OH Press TM 195
Bar, 105, 125
145 x 5
165 x 3
185 x 7 - I was actually pleased
Chin Ups, Assisted
70# assist x 10
55# assist x 10, 8, 7, 7
Dips x 10, 10, 10, 10, 10
Chest Supported T-Bar Rows - 3 sets - weirdly, sciatica made these unbearable.
Triceps Rope Pulldowns x 50
Overhead Triceps Extension x 50
Face Pulls x 100
That completes this cycle, and three-cycle programming as well. I will take a mini-deload, starting a new cycle Sunday or so. I’m replacing PR sets with 3 x 3 at the top set.
This will just be a 2-cycle run. Assistance won’t change much, as I like what I’m doing. I rarely fuck myself up with assistance… except for Wendler’s challenges I keep taking up.
Wednesday, July 6, 2022
3+ miles walking
Thursday, July 7, 2022
Poorly executed de-load
Squats
Bar, 135, 185 x 5
225 x 10
Deadlift
135 x 5
225 x 3
225 x 3
315 x 2
365 x 1
405 x 1
455 x 1 New PR! This wasn’t intended to happen, but here we are .20# jump from my best from about 4 years ago.
Bench Press
Bar, 135, 185 x 5
225 x 10
BB Rows
95, 145 x 5
195 x 10
OH Press
Bar, 95, 115, 135 x 5
155 x 10
Lat Pulls
110, 120 x 5
140 x 10
Face Pulls x 100
Awesome! Congratulations on the PR.
Congrats
Fri & Sat, July 8-9
2.5-mile walk and 2-mile walk each day, respectively.
Sunday, July 10, 2022
Warmup with speed rope, stretch and foam roller
Squats TM 340 week 1
Bar, 135, 185, 205
235 x 5
265 x 5
295 x 3 x 3
Supposed to be 225,255, 290 but I brainfarted plus there aren’t any 2.5s around so I adjusted a little.
Back Extensions (w/ 10# plate on noggin) x 50
Crunch contraption x 50
Chin-ups, assisted (70#) x 50 total
BW Dips x 50 total
Face Pulls x 100
Good work done in about 65 minutes (plus another 10 to warm up). Gym was as crowded as a weeknight. I don’t know what’s going on, but the crowds have been insane lately.