Friday, August 12, 2022
Squats TM 350 week 2
Bar, 135, 185, 225
255 x 5
285 x 5
315 x 3 x 3 - Best squats I’ve done in ages. All felt awesome.
Leg Curlz x 50 total
Back Raises 45# plate on my head x 5, 5, 5
Crunch Machine x 50 total
Lat Pulls 140# x 50 total
BW Dips x 50
Sunday, August 14, 2022
Warmup with speed rope, stretching and foam roller
Bench Press TM 310 week 2
Bar, 140, 170, 200
220 x 5
250 x 5
280 x 3 x 3 - fine, 3rd set was squeaky
BB Incline Press
75#s x 50 (13, 10, 10, 8, 8)
BB Rows
Bar, 95 145
165 x 50 (5 x 10)
Crunch machine x 50
Rear Delt Flye Machine x 50
Triceps Rope Pulldowns x 50
Monday, August 15, 2022
2.4 mile evening walk
Tuesday, August 16, 2022
Deadlift TM 405 week 2
135, 225
280 x 5
325 x 5
365 x 3 x 3 - a little slow
BW Dips x 60 (5 x 12)
TRX Rows (Neutral Grip-Waist pull) x 50
Crunch machine x 75
Late evening 2.25 mile walk
The place was a madhouse. Hopefully school starting next week will alleviate some of the crowds. A lot of high school kids and college kids with no sense of courtesy.
Edit: Weighed in for the first time in a while: 238.8lb This is the first time my bodyweight has been below 240 in 28 years.
That’s awesome! Congratulations.
Nice. Congrats.
Thank you, men.
It does have some downsides: 1. My vast wardrobe is looking really baggy, including some businesswear that we invested a lot in (when I just happened to be at my heaviest), and all of my work shirts/trousers (mostly Kohl’s and now defunct Steinmart). I’m punching new holes in my leather work belts. 2.) I have gone from notch 5 in my 10mm weight belt to notch 10. I guess I’ll be drilling new notches soon! Or $70 or so to replace. I guess that will be a reward when I reduce some of the meds I’m taking.
Wednesday, August 18, 2022
2.8 mile evening walk
DB Curlz - many ways - x 100
Thursday, August 19, 2022
OH Press TM 205 week 2 (5’s week after doing 3’s week weights last week)
Bar, 95, 115
135 x 5
155 x 5
175 x 3 x 3
Chest Supported T-Bar Rows
90 x 50 total (10, 10, 8, 8, 7, 7)
DB Seated Press
60#s x 50 total (12, 10, 8, 7, 7, 6)
Back Raises
25# x 50 total
Crunch Machine x 50 total
Rear Delt Flye Machine x 50 total
Saturday, August 20, 2022
Squats TM 350 week 3
Bar, 135, 165, 195, 235
265 x 5
305 x 3
335 x 3
335 x 3
335 x 1 - I’m not terribly stressed about not getting all 3. These were tough.
Leg Curlz
115 x 10 x 5 sets
Crunch machine x 50
BW Dips x 50
Chin Ups, Assisted 70# x 50 total
Rear Delt Flye Machine x 3 sets
Sunday, August 21, 2022
Warmup with speed rope and stretching
Bench Press TM 310 week 3
Bar, 135, 165, 195
235 x 5
265 x 5
295 x 3 x 3 - 1st set slow and worrisome, 2nd was solid, 3rd was ok to the last grinder rep.
DB Incline Press
80#s x 10, 8, 8, 7, 7, 7/3 (50)
BB Rows
Bar, 95, 135
185 x 50 (9, 9, 8, 8, 8, 8)
Face Pulls x 50
I don’t like lifting 2 days in a row anymore, but with all the back-to-school and other personal chaos going on I felt I had to fit it in. Due to a 'rona positive at home I had to shelter at my brother-in-law’s for a week until everyone at home was in the clear. My car is still at the body shop, surpassing the 8-week mark. They do expect it to be ready on Monday, finally. I had a rental car last week that died on the freeway in morning rush hour traffic (a Ford, duh). It had a sunroof and all the computerized bells and whistles. I think the computer is what killed it. I know - 1st world problems.
I’d just like something to go right for once.
Monday, August 22, 2022
Stationary bike sprints – 8 on / 12 off -for 20 minutes
HR crept up from 120’s in first minutes to mid-140’s for the last 3rd.
Tuesday, August 23, 2022
Deadlift TM 405 Week 3
135, 185, 225, 275
305 x 3
345 x 3
385 x 0 - Just fuckin’ clanked.
385 x 3 - I’ll just be satisfied with one set today
BW Dips x 50
Pullups, Assisted
70# x 50
Crunch device x 50
Personal chaos and mid-level drama took a bit of a toll on me today. I knew walking in today was gonna be sucky. Getting bricked by 85% of my max proved that.
Wednesday, August 24, 2022
20# Weighted Vest for 2 mile walk
Thursday, August 25, 2022
OH Press TM 205
Bar, 95, 115, 135
155 x 5
175 x 3
195 x 3 x 3 - Had to grind to get these
Seated DB Press
65# x 10, 8, 8, 8, 8, 6 (48)
Chest Supported T-Bar Row
45, 70
95 x 8, 8 -Stopped due to equipment failure
TRX Rows x 6, 8, 8, 7, 5
25# Back Raises 3 x 10
Crunch Machine 4 x 12
That ends this 2-cycle 6 week program. It worked how I hoped- I was able to re-build a little strength while operating in a modest caloric deficit.
I don’t know what I’m doing next…
Friday, August 26, 2022
2.25 mile evening walk
Saturday, August 27, 2022
Friday morning, I woke up with a stiff and sore left foot. It didn’t get better with the day. Saturday early AM it was even worse. Like - it kept me up the early morning hours and radically interrupted my sleep kind of painful. Today was foot healing day.
Sunday, August 28, 2022
Warmup with some speed rope, stretching and foam roller
Squats TM 325 week 1
Bar, 135, 165, 195
215 x 5
245 x 5
275 x 12 - Legs stronger than my lungs
245 x 5
215 x 9 - started to get light-headed so I racked. Legs handled well, but my CV system didn’t.
RDLs
135, 185, 225
255 x 12 - Nice lungbuster
Leg Press
388 x 5
478 x 8 x 4 sets
Leg Curlz x 50 total
Well, that will loosen up a tight, achy foot.
Monday, August 30, 2022
Stationary bike - 50 minutes
15 min at cruising pace - HR@ 65%
20 minutes sprints - 8 sec on /12 sec recover - HR @ 90%
15 min cruising pace - HR never dropped below 75% even with dropping the resistance
Standing Cable Curlz x 50
Cable Hammer Curlz x 50
Tuesday, August 30, 2022
Bench Press TM 305 week 1
Bar, 135, 165
200 x 5
230 x 5
260 x 11
230 x 5
200 x 14
BB Rows
115, 135
165 x 5
185 x 5
205 x 12
Smith Machine Incline Press
135, 165
205 x 11, 6, 6, 5
Hammer Strength High Iso Pulldown
180 x 10, 9, 8, 7
Triceps Rope Pulldown x 4 sets
Wednesday, August 31, 2022
30 minutes stationary bike. Cruising Speed
Face Pulls x 100
Cable Lateral Raises 3 x 10
Cable Front Raises 3 x 10
Thursday, September 1, 2022
0515 - Pre sunrise 20# Weight Vest Walk 1.7 miles
1800 workout
Deadlift TM 355 week 1
135, 185
235 x 5
265 x 5
305 x 10
TBDL
235 x 8 x 3 sets
Hack Squat Sled
90, 135
180 x 6 x 4 sets
Leg Extension
4 sets
Calf Extensions
4 sets
My gym has invested in a Trap Bar. It wasn’t busy tonight (extreme heat? or HS football), so I actually got to use it. PM workout completed in precisely one hour.
Friday, September 2, 2022
0500 - 20# weight vest walk - 2 miles in 37 minutes
1900 - 30 minutes stationary bike at cruising speed
Cable Curlz x 50
Reverse Cable Curlz x 50
Cable Rear Delt Flyes x 50