happy birthday
feel better soon
2 Likes
Thursday, September 29, 2022
1.5-mile run in 18 minutes
2.25-mile walk in 42 minutes
2 Likes
Friday, September 30, 2022
0510 - 2-mile walk +20# vest
1915 - Lift
Squats TM 305 week 2
Bar, 135, 165, 195
215 x 5
245 x 5
275 x 5
FSL 60-70 sec rests
215 x 5 x 5
5-part Circuit
BW Back Raises x 12, 12, 12
Ab Rollouts x 10, 10, 10
BW Dips x 10, 10, 10
BW Pullups x 5, 5, 6
BW Bulgarian Split Squats x 10, 10, 10 each leg
Standing Calf Raises - 3 sets
Rear Delt Flye Machines - 3 sets
Had to check calendar to make sure it was a late Friday evening. As crowded as a January Monday.
2 Likes
Saturday, October 1, 2022
1745 - Workout
Bench Press TM 285
Bar, 135, 160, 180
200 x 5
230 x 5
260 x 5
FSL 60 sec rests
200 x 5 x 5
- 5 Part BW Circuit 3x
TRX Rows x 10, 10, 10
Pushups x 15, 15, 15
Ab Rollouts x 10, 10, 10
85# KB Swing x 15, 10, 10
Bulgarian Split Squat x 10, 10, 10 each
Face Pulls 3 sets
Triceps Overhead Ext - 3 sets
2 Likes
Monday, October 3, 2022
1735 - workout
Deadlift TM 335 week 1
135, 185
235 x 5
265 x 5
305 x 5
TBDL FSL 75 sec rests
235 x 5 x 5
- 5 Part BW Circuit 3x
Pullups x 5, 5, 5
Dips x 10, 10, 10
Ab Rollouts x 10, 10, 10
Back Raises x 12, 12, 12
Bulgarian Split Squat x 10, 10, 10 each
Did these in different order each time through, due to crowds.
Calf Raises - 3 sets
2 Likes
Tuesday, October 4, 2022
0510 - 2-mile walk + 20# weight vest
2005 - 1.5-mile run in 17:40
2 Likes
Wednesday, October 5, 2022
1815 - workout
OH Press TM 185 week 2
Bar, 95, 115
135 x 5
155 x 5
165 x 5
FSL w 60 sec rests
135 x 5 x 5
Circuit (split into 2 due to logistics)
Part 1
TRX Rows x 10, 10, 10
Pushups x 20, 20, 20
Bulgarian Split Squats x 10, 10, 10 ea.
Part 2
Back Raises x 15, 15, 15
Ab Rollout x 10, 10, 10
Ab Crunch Machine x 50
Lateral Raise Machine x 25, 15, 10
BW under the 235 mark this AM.
2 Likes
Thursday, October 6, 2022
2030 - easy conditioning
30 minutes stationary bike - cruising speed
Friday, October 7, 2022
1745 workout
Squats TM 305 week 3
Bar, 135, 190
230 x 5
260 x 5
290 x 5
FSL w 75 sec rests
230 x 5 x 5
BW Circuit
Back Raises x 15, 15, 15
Ab Rollouts x 10, 10, 10
Dips x 12, 12, 12
Pullups x 5, 5, 5
Bulgarian Split Squats x 10, 10, 10 ea.
Band Pull Aparts x 100
Standing Calf Raises x 3 sets
2 Likes
Sunday, October 9, 2022
1210 - workout
Warmup with speed rope and stretch
Bench Press TM 285
Bar, 135, 170, 200
210 x 5
240 x 5
270 x 5
FSL w 60-70 sec rests
210 x 5 x 5
I broke the 5-part circuit up into 3 parts today
Back Raises x 15, 15, 15
Abench Ab Machine x 15, 15, 15
Assisted ChinUps (#55 assist) x 10, 10, 10
Dips x 10, 10, 10
Bulgarian Split Squats x 10, 10, 10
Kept rests to a minimum to honor the intent of the program.
Rear Delt Flyes - 3 sets
I approached today with a bit of caution. I took yesterday off completely as I felt horrendous and got worse as the day went on. I felt weak and stupid. I had severe brain fog. I don’t know if it was the effect of the flu shot I had Thursday, or I accidently double-dosed my blood pressure medicine. I took my BP and threw a 100/58 so I don’t know.
2 Likes
Sunday, October 9, 2022 Addendum
1945 - 2 mile evening walk
Monday, October 10, 2022
1955 - 2.4 mile walk + 20# weight vest
2 Likes
Tuesday, October 11, 2022
1815 - workout
Deadlift TM 335 week 3
135, 185, 225
255 x 5
285 x 5
325 x 5
FSL w 75 sec rests
TBDL 255 x 5 x 5
Circuit
Dips x 12, 12, 12
TRX Rows x, 10, 10, 10
Ab Rollouts x 10, 10, 10
Back Raises x 15, 15, 15
Bulgarian Split Squat x 10, 10, 10
2010 - 2-mile walk
2 Likes
Wednesday, October 12, 2022
2050 - conditioning
Stationary bike sprints - 8s sprints / 12s cruise - 20 minutes.
These suck, but nothing drains the sweat more…
2 Likes
Thursday, October 13, 2022
1815 - workout
OH Press TM 190 week 3
Bar, 95, 115, 135
145 x 5
165 x 5
180 x 5
FSL 60-90 sec rests
145 x 5 x 5
all went well
Back Raises w 25# plate on my noggin x 10, 10, 10
Abench crunch device w 20# x 10, 10, 10
BW Dips x 15, 15, 10
Pullups, Assisted (wide grip pronated)
70# x 10, 10, 8
No circuit with the assistance tonight, just too busy to make that work.
Trying to set up and figure out a way to do my assistance moves circuit-style every workout has just become a big frustrating hassle. Besides the crowds, equipment necessary or preferred for each part are often tucked in different corners of a 50,000 sq. ft. gym.
Fuck aggravation. I’m going right back to OG 5/3/1 with PR sets and assistance work I love. I’m still progressing on the weight loss front, and theoretically a BW circuit would jibe with that goal, but it’s just too frustrating on most nights to accomplish apparatus-wise. Any big barbell assistance (i.e. RDLs and Rows) I’ll just do one balls-out set, and everything else I’ll give 3 solid work sets.
Finished the evening out with a 2 mile walk.
2 Likes
Saturday, October 15, 2022
1155 - workout
Warmup with stretching and speed rope
Squats
Bar, 135, 185, 225, 275, 315 x 5 each
Bench Press
Bar, 135, 185, 225, 245, 275 x 5 each
Deadlift
135, 185, 235, 285, 335 x 5 each
I just kept adding bumper 25#s instead of full plates. No plate math thinking.
Lat Pulls
120, 140, 150 x 8
160, 170 x 6
Arms superset
Ez Bar Curls 70# x 8, 7, 8
Skull Crushers 70# x 10, 10, 10
Rear Delt Flye Machine - 3 sets
The triceps and rear delt work were bonus because equipment became available.
Yeah, I know I made some platitudinal declaration a few days ago about going back the the OG 531 roots, but this seemed like a fun idea, and in retrospect it went really well. I feel like I got some good work in, but I feel neither cheated nor wiped out. I worked up 5s to somewhere between 75-85% of my maxes.
I will return to OG531, but I’ll see how this little diversion goes…
2 Likes
Saturday, October 15, 2022 - Part 2
2.4-mile walk
Sunday, October 16, 2022
Stationary bike sprints - 8 sec sprints/ 12 sec reg speed - 20 minutes (plus 4 minute warmup)
2 Likes
Monday, October 17, 2022
1810 - Workout
Squats
Bar, 135, 185, 225, 275, 315 x 5 each
Bench Press
Bar, 135, 185, 225, 245, 275 x 5 each
Deadlift
135, 185, 225, 275, 315, 355 x 5 each - top set moved fast
BW Pullups (neutral grip) x 5, 6, 5, 5
EZ Bar Curlz 70# x 9, 8, 7
2 Likes
Tuesday, October 18, 2022
2.75-mile walk
Wednesday, October 19, 2022
1825 - workout
Squats
Bar, 135, 185, 225, 275, 315 x 5
Incline Bench Press
Bar, 135, 155, 175, 185, 205 x 5
Deadlift
135, 225, 275, 315, 365 x 5
Chest Supported T-Bar Rows
70, 90, 100, 110, 120 x 5
EZ Bar Curlz
#70 x 10, 9, 7
2 Likes
Thursday, October 20, 2022
2+ - mile evening walk
Friday, October 21, 2022
30 minutes stationary bike
1 Like
Saturday, October 22, 2022
Squats
135, 185, 225, 275, 315 x 5
Bench Press
135, 185, 225, 245, 275 x 5 - strong last set
Deadlift
135, 225, 275, 315, 365 x 5
Lat Pulls (Supinated grip)
100, 110, 120, 130, 140 x 8
EZ Bar Curlz
55 x 12
75 x 8, 7
1 Like
Sunday, October 23, 2022
3-mile afternoon walk
Monday, October 24, 2022
Squats
135, 185, 225, 275, 315 x 5
Bench Press
135, 185, 225, 245, 275 x 5
Deadlift
135, 225, 275, 315, 365 x 5
Lat Pulls
120, 130, 140, 150, 160 x 8
EZ Bar Curlz 70# x 9, 8, 7
1 Like