Saturday, September 3, 2022
0730 - 20# weight vest walk - 1.8 miles in 34 minutes - took a different route and lost some distance unexpectedly
1200 lift
OH Press TM 195 week 1
Bar, 95, 105
125 x 5
145 x 5
165 x 10
145 x 5
125 x 14
BW Pullups x 5, 5, 4, 4, 3
BW Dips x 12, 12, 10, 8, 8
Chest Supported DB Rows - 45#s x 10, 10, 9, 8
Rear Delt Flyes x 4 sets
Sunday, September 4, 2022
0730 - 20# weight vest walk, 2 miles
1230 - Conditioning and fluff stuff
30 minutes stationary bike
Cable lateral raises x 4 sets
Rope triceps pulldown x 50
Overhead cable triceps extension x 50
Cable Curlz x 50
Cable Hammer Curlz x 50
Monday, September 5, 2022
0800 - 20# weight vest walk, 2 miles
1730 Workout
Squats TM 325 week 2
Bar, 135, 165, 195
235 x 3
265 x 3
295 x 10 - HR jumped to 168 by end of set
265 x 3
235 x 5
RDLs
135, 185, 225
275 x 10
Leg Press
478 x 8 x 4 sets
Leg Curlz
115 x 10 x 5 sets
Seated Calf Raises - 4 sets
I’ve been wearing a Polar heart rate monitor just for curiosity. One funny thing of note. My HR had dropped to about 105 right before my top set. As I addressed the bar, it jumped to 125 simply from anticipation.
Tuesday, September 6, 2022
0510 - 20# weight vest walk, 2 miles
Wednesday, September 7, 2022
Bench Press TM 305 week 2
Bar, 135, 165, 195
215 x 3
245 x 3
275 x 7 - Eighth rep was spotter-aided, generously.
245 x 3
225 x 11 - this otherwise pedestrian effort garnered an unsolicited fist bump from a couple of nearby lifters. Go figure.
DB Incline Press
85#s x 8, 7, 6
95#s x 2 - nearly disastrous, good, experienced spotters saved me
Gym was so busy I accepted an invitation into a foursome already on one of the better benches. They’re a regular crew and worked efficiently.
DB Rows
135, 155, 175
205 x 8 - Touchy back limited me here.
Hammer Strength High Pulldown
180 x 8 x 3 sets
Thursday, September 8, 2022
0510 - 20# weight vest walk, 2 miles
2000 - conditioning and fluff
30 minutes stationary bike
Triceps Rope Extension x 50
Overhead Cable Tri Extensions x 50
Cable Curlz (D-handles) x 50
Cable Rope Hammer Curlz x 50
Friday, September 9. 2022
0510 - 20# weight vest walk, 2 miles
1545 - workout
Deadlift TM 355
135, 185, 225
255 x 3
285 x 3
320 x 10
Hammer Strength V-squat
150, 170, 190, 210, 230 x 8
Hack squat was being used by the biggest quads in the gym, and he was only up to 3 plates, so I adapted.
Quad Extensions
145 x 50 total
TBDL
255 x 6 x 3 sets
Calf Extensions - 4 sets
Someone had used the shiny new trap bar in some far corner of the gym and left it there… so as I sat thinking on the quad ext: “Hey, normally I’ve been doing 4 apparatuses per workout. What was missing?” Realized I missed the TBDLs; so, I hunted down the bar and knocked out as much as I could handle at the end of the workout.
Saturday, September 10, 2022
0915 - 20# weight vest walk, 2 miles
2115- 30 minutes stationary bike
Sunday, September 11, 2022
OH Press TM 195 week 2
Bar, 95, 115
135 x 5
155 x 3
175 x 8
155 x 3
135 x 12
BW Dips x 50 total (5 x 10)
Chin Ups, Assisted
70# assist x 50 total (10, 10, 10, 8, 6, 6)
Hammer Strength Lateral Row x 4 sets - this machine sucks for me
The chest-supported T-bar row was being used by some beasts - and they had just started, and I was fading fast and needed to pull something and get out.
I woke this morning feeling absolutely trashed. Shoulders-to-knees aches and exhausted. Even with a rare 8 hours of uninterrupted sleep, I felt pretty smoked. Thus, I negotiated the un-negotiable and laid off the morning vest walk. Maybe a boring walk tonight if it cools a little.
Monday, September 12, 2022
Recovery has been an issue, so I blew off my morning vest walk.
30 minutes stationary bike
For the past 24 hours my sword has hardly been in its sheath. The outcome is that BW is down to 236.8 lb, a reading I haven’t seen since about 1992. Work has been overwhelming as our dept of 9 is operating with 6; two of them have less that a year in the business, and another has allegedly had one foot out the door for the past few years (hmmmm, but strangely no offers to complete his wish).
Tuesday, September 13, 2022
0510 2-mile 20# weight vest walk - just as miserable as I remember.
1810 Lift
Squats TM 325 week 3
Bar, 135, 175, 205
245 x 5
275 x 3
315 x 7 - pretty solid
RDLs
135, 185
225 x 3
265 x 3
295 x 7 - again, one good balls-out set
Leg Press
478 x 10, 10, 10, 10 - last set was a killer
Lying Leg Curlz
110 x 10
125 x 10
140 x 10 - max effort
Standing Calf Raises x 4 sets
Tomorrow’s AM vest walk will suck donkey bone. But for the first time since spring, the temp at that time will be under 60F (That’s 15.5 C in non-screaming eagle units)
Wednesday, September 14, 2022
0510 - 2-mile 20# weight vest walk
2000- more conditioning
30 minutes stationary bike
Thursday, September 15, 2022
0515 - 2-mile 20# weight vest walk
1810 - lift
Bench Press TM 305
Bar, 140, 170, 200
230 x 5
260 x 3
290 x 4 + 1 - Sad.
260 x 3
230 x 10
DB Incline Press
80#s x 8, 8, 7, 8
DB Rows
95, 135, 155
175 x 5
195 x 5
215 x 8
Hammer Strength High Pulldown - Supine Grip
140 x 4 sets
Triceps Rope Pulldowns x 3 sets
Face Pulls x 3 sets
Bench was a sorrowful display tonight. I need a major reset.
Friday, September 16, 2022
1930 - 2-mile walk with 20# vest
Used heart rate monitor and registered between 108-119 bpm. A little high for walking, even with a vest. I did have a severely stuffed up nose.
Saturday, September 17, 2022
1145 - Lift
Deadlift TM 355
135, 185, 225
265 x 5
300 x 3
340 x 7 - capped
TBDL
235 x 3
265 x 8, 8, 8
Hammer Strength V-squat
190 x 8
210 x 8, 8
Seated Calf Raises - 4 sets
Quad extensions were occupied by phone zombies so I guess I didn’t need to do them.
1930 - 2-mile walk with 20# vest
Wore the heart rate monitor again, but this time registered from 100-108.
For the week I had 5 weight-vest walks for 10 miles in about 3 hours +/- a few minutes.
I had only 2 bike sessions totaling an hour even. On top of that, there were 4 lifts.
Sunday, September 18, 2022
2 mile evening walk
Monday, September 19, 2022
0510 - 2-mile 20# weight vest walk - loverly walk in the rain (still a little steamy)
1745 workout
OH Press TM 195
Bar, 95, 115, 135
145 x 5
165 x 3
185 x 1
205 x 0 - Scandalous. I’m a different person
205 x 1 - grinded this up on a second try
185 x 5 - 4 was easy, #5 was a grind
BW Chins x 6 (PR), 5, 4, 3 - I’ll take victories where I can
BW Dips x 22 (PR), 14 - both sets taken to failure
Chest Supported T-Bar rows - 90 x 8, 8, 8
DB Rear Delt Flyes x 3 sets
Insanely crowded gym so I wasn’t going to mess around any more
Tuesday, September 20, 2022
1930
2 mile walk +20# weight vest
Wednesday, September 21, 2022
0610
1.7 mile walk +20# weight vest
1820
Squats TM 305
Bar, 135, 175
205 x 5
235 x 5
265 x 5
FSL w 60 sec rests
205 x 5 x 5
The following is intended to be a 5-part circuit, but due to the size and layout and crowds at my massive gym, I can only do my best to line that up. Improvise.
Managed a 3-part circuit with:
3 rounds each
25# Back Raises x 10
Ab Wheel Rollouts x 10 (short range for mercy)
BW Dips x 10
Lat Pulls 3 x 10 (30 sec rests)
BW Bulgarian Split Squats 3 x 10 each leg
All told I rolled through this workout in under 40 minutes, from obtaining the squat rack to finishing the awful one-leg work.
I forgot to wear my heart rate monitor, and it may have given me a clue to why I felt so terrible after the BSSs. I wasn’t hyperventilating, but I was nauseous for a good half hour. My wife lectured me about hurting myself and being an asshole in the gym. It was just a change in pace that got to me. My body will adapt.
Thursday, September 22, 2022
0510 - 2 mile walk +20# weight vest
Friday, September 23, 2022
1810 - lift
Bench Press TM 285 week 1
Bar, 135, 165
185 x 5
215 x 5
245 x 5
FSL <60 sec rests
185 x 5 x 5
On my top set, I guess I was pausing too long at the bottom, and a dude rushed over to spot me… with 245
I managed to organize a 5 part circuit
3 rounds
TRX Rows x 10
BW Pushups x 15
Ab Rollouts x 10 - cautious ROM
60# KB Swings x 15
Lunges x 10 (1 set with 2 30# KBs, 2 sets BW)
HR rate hit 165 by the end of the first round so I dropped the weights on the lunges
Rear Delt Flye Machine - 3 sets
20 minutes stationary bike
…
Saturday, September 24, 2022
1915 - 2-mile walk + 20# weight vest
Sunday, September 25, 2022
1055 - workout
Warmup with speed rope, stretching and foam rolling
Deadlift TM 335 week one
135, 185
225 x 5
255 x 5
285 x 5 - Switched from hook grip to mixed after 3 reps
Mostly Hook Grip, but that old well-used Texas Bar has no knurling left. Chalk can’t fix that.
FSL - 60-90 sec rests
TBDL 235 x 5 x 5 - switched bars for FSL sets, as these hit different, and I like that.
Mostly empty gym enabled me to manage a 5-part circuit without screwing up someone else’s workout or frustrating myself.
I made the gym’s lone power tower my home base, but the grips on it are crappy rigid plastic stuff - slick as hell.
Rear Delt Flyes - 3 sets
From warmups to walk out in less than an hour. Super efficient. My heart rate topped 160 twice: After the 4th set of TBDL FSL, and then again after the 2nd round of the circuit.
If I walk later this evening, I’ll edit this entry.
Edit add-on
1945 - 1.7-mile walk +20# vest
Monday, September 26, 2022
5x round WALRuS
BW Squats x 20
BW Push-ups x 15
53# KB Rows x 10 each
Took all of about 12 minutes.
20 minutes stationary bike
Tuesday, September 27, 2022
1835 - Workout
OH Press TM 185
Bar, 95, 115
125 x 5
145 x 5
155 x 5
FSL < 60 second rests
125 x 5 x 5
Had to split the Circuit into 2 parts:
Circuit 3 X thru
Back Raises x 12
Ab Rollouts x 10
Bulgarian Split Squats x 10 ea.
Then Supersetted 3 times thru:
BW Dips x 10
Assisted Chins (55#) x 10
Finished in 32 minutes. Not racing, but kept the work steady.
Because I could:
DB Rear Delt Flyes - 3 sets
DB Lateral Raises - 3 sets
Wednesday, September 28, 2022
0615 - 1.7-mile walk +20# vest
1930 - 20 minutes stationary bike.
It’s birthday number 54 today, but there is no cake or fancy dinner out as I have a blood draw early in the AM and have to fast.
I also seem to have an injured ass muscle. My glute felt super tight while doing split squats on Tuesday and the pain has lingered.