Monday, July 11, 2022
Bike Sprints 10 sec sprint / 10 sec cruise - x 4 minutes
Run 0.5 mile in 5:30 - quality slogging
Tuesday, July 12, 2022
Warmup with speed rope and stretch
Bench Press TM 305 week 1
Bar, 135, 185 x 5
205 x 5
235 x 5
265 x 3 x 3
BB Rows
135 x 10 x 5 sets
DB Incline Press 65#s x 50
Back Raises 10# x 50
Crunch Machine x 50
Face Pulls x 100
Heat wave has left me spent at the end of this one. Good thorough work tonight.
Wednesday, July 13, 2022
3+ mile walk in an hour - fucking steamy night
Thursday, July 14, 2022
Stretch and speed rope for warmup
Deadlift TM 385 week 1
135, 225, 225
245 x 5
285 x 5
325 x 3 x 3
All mixed grip
BW Pullups x 24 (4, 4, 4, 3, 3, 3, 3)
BW Dips x 50
Face Pulls x 100
Crunch machine x 50ish
BW was 242.6 at wake-up piss time
Saturday, July 16, 2022
OH Press TM 200 week 1
Bar, 95, 115
135 x 5
155 x 5
175 x 3 x 3 - all fine and dandy
Seated DB Press 50#s x 50
TRX Inverted Rows x 50
Back Raises 10# x 50
Crunch Machine x 50
Face Pulls x 100
Sunday, July 17, 2022
30 minutes elliptical trainer
Monday, July 18, 2022
Warmup with speed rope, foam roller & stretching
Squat TM 340 week 2
Bar, 135, 185, 225
245 x 5
275 x 5 - really fast and strong
305 x 3 x 3 - every rep, every set sucked. I was never at risk of failing, but it was almost as if I forgot how to squat. Compared to how easy-peasy the 275 set was, I should have rocked this with some confidence. Maybe just one of those days.
Back Raises 10# x 50
Crunch Machine x 50
BW Dips x 50
BW Chin ups x 8 (4, 4)
70# assist x 42 (8, 8, 8, 6, 4-4-4 Rest pause style)
Face Pulls x 100
Stationary bike sprints 30/60 x 5, HR>85% for all 8 minutes
Tuesday, July 19, 2022
3.25-mile evening walk in 58 minutes
Wednesday, July 20, 2022
Warmup with speed rope, stretching
Bench Press TM 305 week 2
Bar, 135, 165, 195
215 x 5
245 x 5
275 x 3 x 3 - lots of pop in these today
DB Incline Press
70#s x 50 (14, 12, 12, 12)
BB Rows
Bar, 95, 135
155 x 50 (10 x 5)
Back Raises 10# x 50
Face Pulls x 100
Thursday, July 21, 2022
25 minutes stationary bike
2 mile evening walk
Friday, July 22, 2022
Deadlift TM 395 week 2
135, 225
275 x 5
315 x 5
355 x 3 x 3
KB Goblet Squat 45# x 50
BW Pullups x 4 - elbows feel awful
Lat Pulls x 46 - these were a little more tolerable
BW Dips x 50
Elbow pain flared up ferociously pulling… I will need to give them some rest, some ice, and some ibuprofen.
Sunday, July 24, 2022
Warmup with speed rope, stretch and foam roller
Press TM 200 week 2
Bar, 105, 125
145 x 5
165 x 5
185 x 3 x 3
Chest Supported T-Bar Row
95 x 50 total (10, 10, 9, 8, 7, 6)
Seated DB Press
55#s x 50 total (12, 10, 10, 10, 8)
KB Swing
85# x 50 (15, 15, 10, 10) Had to use a mis-match pair combined- 45# & 40#
Face Pull x 100
Monday, July 25, 2022
2.5 mile walk in 44 minutes
5.1 miles stationary bike in 20 minutes
Tuesday, July 26, 2022
Warmup with speed rope, foam roller and stretches
Squats TM 340 Week 3
Bar, 135, 185, 225
255 x 5
290 x 3
325 x 3 x 3 - These were actually tremendous, particularly the 2nd and 3rd sets.
Back Raises w 10# x 50 total
Crunch Machine x 50
BW Dips x 50
Chinups, Assisted
70# x 50 total
Good work, and this smoked me.
Wednesday, July 27, 2022
2.75-mile walk in 52 minutes
Thursday, July 28, 2022
Bench Press TM 305 week 3
Bar, 135, 170, 200
230 x 5
260 x 5
290 x 3 x 3 - all really good
DB Incline Press
75#s x 50 (12, 10, 10, 9, 9)
BB Rows
Bar, 95 135
165 x 50 (5 x 10)
Back Raises 10# x 50
Crunch Seat x 50
Rear Delt Flyes x 3 sets
Friday, July 29, 2022
45 minutes stationary bike (kept HR 100-105)
Saturday, July 30, 2022
Warmup room has aerobics class going on so, it’ll have to be in the rack today.
Deadlift TM 395 week 3
Warmups with 135, 225, 265 -took my time
295 x 3 - still not warm
335 x 3 - much bettah
375 x 3 - mixed grip, slow
375 x 3 - fig-8 straps, strong set
375 x 3 - good form focus trumped fatigue -say that fast 5 times
BW Pullups x 23 (5, 4, 4, 4, 3, 3)
BW Dips x 50 (5 x 10)
Crunch Machine x 50-55 - lost count
Rear Delt Flye Machine - 3 sets
Monday, August 1, 2022
OH Press 200 week 3
Bar, 95, 115, 140
150 x 5
170 x 5
190 x 3 x 3 - tough work
Chest Supported T-Bar Rows
80 x 53 (10, 10, 10, 9, 7, 7)
Seated DB Press
60#s x 50 (10, 10, 9, 8, 7, 6)
Face Pulls x 80
I’m beat, dude.
One more cycle like this… yikes.
Tuesday, August 2, 2022
53# KB Circuit
10 KB Swings
4 KB Goblet Squats
15 KB Swings
6 KB Goblet Squats
25 KB Swings
2 rounds = 100 total swings and 20 kb squats
2 rounds of this in 5 minutes and my heart rate was already in the 150s. That’s about 90% of my max HR (based on the rough estimate of 220 - Age-53 =167) If I want to do something like this regularly, I’m going to have to ease into it a little better. I used my own KB which has an absurdly thick handle. The ones at the gym are closer to bar size and easier to grip. Combining a 40# & 45# there was easier on grip fatigue (and elbows) than my personal one…
2.25 mile evening walk in 45 min
Have you thought about the 10000 swing challenge by Dan John?
I did it earlier this year and it kicked my ass but got me into decent shape pretty quickly. My kb (Titan) has a pretty thick handle, my solution was a lot of chalk and a lot of time wiping sweat off my arms before it got to my hands
I was modeling my workout as a half-version of his layout – with a movement plopped in between the swinging sets – figuring that would be a starting point. I severely underestimated my conditioning. So maybe I’ll start with the 2000 swing KB workout, and ease my old body into a true ass-kicker like this, although I honestly have little interest in dropping the big barbell movements to commit to something as ambitious as Mr. John’s challenge.
You can definitely do some barbell movements in between if that would be more suitable but I think knocking it down to a shorter amount of swings seems like a good idea, will definitely get you in better shape.
Wednesday, August 3, 2022
2.25-mile steamy evening walk. 97F and threatening rain at 20:15.
Thursday, August 4, 2022
Warmup with stretching, speed rope, foam roller
Squats TM 350 week 1
Bar, 135, 175, 205
230 x 5
265 x 5
300 x 3 x 3 - Mediocre
Back Raises 25# x 50
Crunch Machine x 50
Hammer Strength High Pulldowns
204 x 50 (5 x 10)
BW Dips x 50 (14, 12, 12, 12)
2-mile evening walk - still stifling hot…
Friday, August 5, 2022
2.75-mi evening walk
Saturday, August 6, 2022
Bench Press TM 310
Bar, 135, 155, 185
205 x 5
235 x 5
265 x 3 x 3 - good enough
DB Incline Press
70# x 50 total (14, 12, 12, 8/4)
BB Rows
Bar, 95, 135
145 x 10 x 5
Back Raises 25# x 50
Crunches x 50
Rear Delt Flyes x 50
Stationary Bike Hills - When the HR hits 150 I start the clock
2:00 x 2
I would release some tension when my HR topped 155
Sunday, August 7, 2022
KB Circuit
5X through
53# KB Swings x 10
BW Squats x 10
One-arm KB DLs x 5 each side
Pushups x 10
KB Rows x 5/arm
KB Side bends x 10/side
Done in about 18 minutes
Fun little circuit in the afternoon heat in the garage.
2+ mile evening walk
Monday, August 8, 2022
Deadlift TM 405 week 1
135, 185, 225
265 x 5
305 x 5
345 x 3 x 3 - first 2 mixed grip, 3rd with straps
BW Dips x 50
Chins/Pullups, Assisted 70# x 50
Crunch Machine x 50
late evening workout
Tuesday, August 9, 2022
2.25 mile walk
Wednesday, August 10, 2022
Warmup with stretches and med ball throws
OH Press TM 205 week 1 (week 2 weights though)
Bar, 105, 125
145 x 5
165 x 5
185 x 3 x 3
My dumb ass, loaded 10# heavy
Chest Supported T-Bar Row
90 x 50 total (10, 8, 8, 8, 8, 8)
Standing DB Press (no proper seat to be had)
55#s x 50 (12, 10, 9, 7, 6, 6)
80# KB Swing x 50 (20, 15, 15)
Rear Delt Flyes x 50