Tuesday, October 25, 2022
2.4-mile evening walk
Wednesday, October 26, 2022
Squats
135, 185, 225, 275, 315 x 5
OH Press
95, 115, 135, 155, 175 x 5
Deadlift
135, 225, 275, 315, 365 x 5
Chest Supported T-Bar Row
45, 70, 90, 115, 135 x 5
EZ Bar Curlz 70# x 10, 8, 7
Thursday, October 27, 2022
2-mile walk +20lb weight vest - good to drag this thing out.
Friday, October 28, 2022
Squats
135, 185, 225, 275, 315 x 5
Bench Press
135, 185, 225, 245, 275 x 5
305 x 3 - this came out of nowhere.
Deadlift
135, 225, 275, 315, 365 x 5
The set at 315 was a “hook grip” PR - I find value in medical tape
Chins/Dips super-set
Chins, Assisted
70#, 55#, 40#, 25# x 5
BW x 3 - I was pretty wasted by this time
Dips BW 4 x 10
EZ Bar Curlz 70# x 8, 8, 8
Closed the gym down on a Friday night. Still couldn’t get on the Rear Delt Flye machine.
Saturday, October 29, 2022
3.4-mile walk +20lb weight vest in 59 minutes
0.53-mile run with +20lb weight vest (5:50) - on a treadmill
I was doing fine, but my arm bumped the safety button, and the whole thing came to a stop. Old machine that takes too damned long to set up, so I just stopped there.
Sunday, October 30, 2022
Expanded warmups with speed rope, stretching and foam roller
Squats
135, 185, 225, 275, 315 x 5
Bench Press
135, 185, 225, 255, 285 x 5
Deadlift
135, 225, 275, 315 x 5 - all hook grip
365 x 1 - hook grip, but this went poorly, and I didn’t have enough in my legs to try to continue the set with straps. Autoregulation is not a bad thing here.
Lat Pulls (very wide grip with body english) - 5 sets
EZ Bar Curlz 70# x 10, 8, 7
Rear Delt Flye machine - 3 sets
Triceps Reverse Pulldowns -3 sets
Last week I watched two different monsters do their lat pulls with the lean-back-momentum move. They are impressive specimens, plus Jeff Cavalliere says it’s wrong, so I thought it would be worth taking for a spin…
Sunday thru Wednesday I was sick… I toughed it out Sunday, but by Monday I was couch-trash.
Wednesday, November 2, 2022
30 minutes stationary bike cruising speed. Had to move something.
Thursday, November 3, 2022
Squats
135, 185, 225, 275 x 5
Bench Press
135, 185, 225, 255 x 5
Lat Pulls (neutral grip) - 5 sets
Leg Curlz - 3 sets
2.25-mile evening walk
It was good to move again, but I could feel I was not all there.
Friday, October 4, 2022
2-mile walk +20lb weight vest
1-mile lunchtime walk
Saturday, October 5, 2022
Squat
135, 185, 225, 275, 315 x 5 - top set was tough and slow
Bench Press
135, 185, 225, 255, 285 x 5 - last rep on top set was grinder
Deadlift
135, 225, 275, 315, 365 x 5 - top set was fast
Chest Supported T-Bar Row
45, 70, 95, 105, 120 x 5
EZ Bar Curlz
70# x 10, 9, 9
Worked through this slowly. Literally and hour+20 to get it done.
Sunday, October 6, 2022
30 minutes stationary bike
Monday, October 7, 2022
1830 workout
Squats
135, 185, 225, 275, 315 x 5 - went ok
Bench
135, 185, 225, 255, 285 x 5 - last set a tad slow
Deadlift
135, 225, 275, 315, 365 x 5 - ok
Wide Grip Lat Pulls x 5 sets
EZ Bar Curlz 70# x 10, 9, 7
Late start, plus big crowds. I was pretty tuckered out by the end…
OK. That was a lot of fun. Maybe I could’ve kept it up for a couple more months. But it’s time to get back to original 5/3/1.
Wednesday, November 9, 2022
Squats TM 310 Week 1
135, 185
205 x 5
235 x 5
265 x 15 - Legs were willing. Lungs and heart said “rack it”
RDLs
135, 185, 225
245 x 12
Leg Curlz - 3 sets on the heavy side
Hammer IsoLateral Pulldowns - 4 sets, worked up to 135/side.
EZ Bar Curlz - 70# x 10, 9, 8
I bitch incessantly about the lack of courtesy in my gym, which is skewing younger and younger. Today some broccoli-headed twat tried to lecture me. When I jumped on the leg curl, the fucker walked up and pointed at the bag and belt underneath the adjacent machine. “I was here man. See my bag there?”
"Yeah, it appears to be under that machine, bro.
“I’ll let you have it… but next time, when you see a bag, look around.”
Fuck him. and every broccoli-haired twat like him.
Thursday, November 10, 2022
3-mile walk
Friday, November 11, 2022
Warmup with speed rope, foam roller, stretching
Bench Press TM 280 week 1
135 x 10
185 x 5
210 x 5
240 x 14
BB Rows
Bar, 95, 135, 165, 185 x 5
205 x 8
Hammer Strength Iso Incline Press - 3-50 Method
148 x 24, 13, 9 (46)
BW Dips x 10, 8, 7
EZ Bar Curlz
70# x 10, 9, 8
DB Lateral Raises and Rear Delt Flyes - 3 sets each
Felt a little rushed because I got called back to work due to another department’s tardiness. I left a trail of chalk dust and protein farts back at the office in retaliation.
Saturday, November 12, 2022
2-mile walk + 20lb weight vest (free range)
0.97-mile run + 20lb weight vest (treadmill)
Sunday, November 13, 2022
Warmups with speed rope and stretch - short and sweet
Deadlift TM 335
135, 185 warmups
225 x 5
255 x 5
285 x 20 - Rep PR, I guess. I’ve never intentionally done a set of DLs for 20, so here it is.
Leg Extensions
Work-up sets to 3 hard sets
Precor Abench Crunch Machine - A bunch, forgot to count - like 50 or 60
Lat Pulls, Very Wide Grip - 3 sets to failure
EZ Bar Curlz - 70# x 10, 10, 7
Monday, November 14, 2022
50 minutes stationary bike - 12 imaginary miles
Tuesday, November 15, 2022
Stretches, Light Band Face Pulls
OH Press TM 175
Bar, 95
110 x 5
130 x 5
150 x 13 - awfully ugly
135 x 5 x 5
Obviously, time off the press showed here. My TM is so low, I struggled with plate math and proper loading. Lowest TM since April 2016.
BW Pullups x 7, 5, 5, 4
BW Dips 10, 10, 10
Chest Supported T-Bar Row - 3 sets (I think 85# x 8, 8, 12)
Triceps Rope Pulldowns - 3 sets
Shoulder Fun:
Rear Delt Raises - 3 sets
Lateral Raises - 3 sets
Plate Raises (overhead) 1 set of 40
Still in and out in just over an hour - despite the crowds. The dearth of warm-up sets on the presses cut some time. Not intentional, but I haven’t loaded 110 or 130 on a bar, ever.
Wednesday, November 16, 2022
50 minutes stationary bike, 12 miles to nowhere
BW Squats 5 x 10
Band Pull Aparts x 100
Our apartments have a little hotel-style gym, with a handful of machines, cardio implements, and cables. I took my stepson there to work on some upper body strength. No leg machines, so I did the BW squats with him to lead by example.
Thursday, November 17, 2022
Some quick stretching
Squat TM 310 week 2
Bar, 135, 185
220 x 5 (5 on week 2? Derp)
250 x 3
280 x 12
RDLs
135, 185, 225
260 x 10
Leg Curlz - 3 sets
Hammer Strength Iso Lateral Pulldowns
210 x 10 x 3 sets
Rear Delt Flyes - 3 sets
Friday, November 18, 2022
2.5-mile walk +20lb weight vest
Saturday, November 19, 2022
warmup with speed rope, foam roller and stretching
Bench Press TM 280
Bar, 165, 165 (misload 2nd warmup set)
195 x 5
225 x 3
250 x 11
DB Decline Press (slight)
65#s x 18, 12, 12
DB Rows
85#s x 10 x 4 sets
Hammer Strength Iso Row
204 x 10 x 3 sets
Triceps Rope Pulldown - 3 sets
Band Face Pulls - 3 sets
Monday, November 21, 2022
Deadlift TM 365
135, 225 x 5
265 x 3
295 x 3
330 x 10
Last week I looked at the wrong sheet and ended up with absurdly light weights. Back on track this week.
Leg Press
478 x 8
568 x 8, 7
Leg Ext - 3 sets
Lat Pulls - 5 sets
Preacher Curlz - 3 sets
Tuesday, November 22, 2022
50 minutes stationary bike - 12.5 miles to oblivion
Wednesday, November 23, 2022
OH Press TM 180 week 2
Bar, 95, 105 x 5
125 x 5
145 x 3
155 x 11 - ok
BW Dips x 12, 10, 10, 10, 8
Chin Ups, Assisted
70# assist x 8
55# assist x 8
40# assist x 8, 8, 7
Chest Supported T-Bar Rows
45, 70 x 6
90 x 8, 8, 8
Triceps Rope Pulldowns - 3 sets
Face Pulls - 4 sets
Lateral Raises - 3 sets
2.5-mile walk
Thursday, November 24, 2022
45 minutes stationary bike -11.5 imaginary miles
Friday, November 25, 2022
Brief warmup
Squat TM 310 week 3
Bar, 135, 175, 205
235 x 5
265 x 5
295 x 10
RDLs
135, 185, 225
275 x 10
Leg curls - 3 sets
Hammer Strength Reverse Grip Pull-downs
180 x 10 x 3 sets
EZBar Curlz 70# x 10, 10, 7
Amazing! Nice work.
Thank you. I’ve hit that now and then, but it was way more challenging after Thanksgiving excesses and the holiday-associated lounging. I was actually pretty stoked after.
Monday, November 28, 2022
Bench Press TM 280 week 3
Bar, 135, 165, 185
205 x 5
235 x 3
265 x 7 - not really good.
DB Incline Press (15 deg)
70#s x 15, 12, 9
BB Rows
135, 165, 185, 205 x 5
Lat Pulls (neutral grip) - 4 sets
Triceps Rope Pulldowns - 4 sets (50 reps)
Face Pulls - 3 sets