Saturday, January 7, 2023
3.25-mile walk
Sunday, January 8, 2023
Warmup with speed rope, stretching and foam roller
Deadlift TM 375 week 3
135, 225, 255
285 x 5
325 x 3
355 x 7
Leg Press
478 x 10 x 5 sets
Wide Grip Lat Pulls
5 x 10 x 120
Band Pull Aparts
Abench crunch machine
Monday, January 9, 2023
No kayak available, so I used a dreadmill to walk instead:
2 miles in 34 minutes with an incline of 5.0
25 minutes stationary bike - 5.7 miles to oblivion.
Tuesday, January 10, 2023
OH Press TM 170 week 3
Bar, 95, 110
130 x 5
145 x 3
160 x 8
110 x 10 x 5 sets
BB Rows
155 x 10 x 5 sets
Triceps Rope Pulldowns - 3 sets
Crowded, so this took 1:05.
I actually witnessed someone unironically doing bosu ball curls.
The usual band of high school kids were on the hack squat machine the entire time I was in the building.
3-mile evening walk
Wednesday, January 11, 2023
Dreadmill walk - 2 miles in 34 minutes with an incline of 5.0
20 minutes stationary bike - 4.5 miles
Thursday, January 12, 2023
Squats TM 330 week 1
Bar, 135, 185
215 x 5
250 x 5
280 x 12
RDLs
135, 185
205 x 10 x 5 sets
BW Dips 5 x 10 - it’d been a while and it showed
BW Pullups x 5 - no go after this
Lat Pulldowns (Individual grips-neutral) 110 x 10 x 5
All day I swung from hopeless sorrow to rage and back, and I was hoping that would translate to some enhanced gym performance. Instead, this kind of day must have sapped all my energy as it was an 80-minute slog to get through this middling effort.
Friday, January 13, 2023
2.25-mile walk with 20# vest
Saturday, January 14, 2023
BW 228.2
Warmup with speed rope, stretching & foam roller.
Bench Press TM 280
Bar, 135, 160
180 x 5
210 x 5
240 x 9 - Rep 10 was left on the bail-out pins.
DB Incline Press (30 deg)
60#s x 10 x 4 sets,
60#s x 8 x 1 set
TRX Inverted Rows 5 x 10
Abench Crunch Machine x 50 total
Triceps Rope Pulldowns - 3 sets
Face Pulls - 3 sets
My strength continues to tank dramatically. I’m 12 days out from that stomach flu, so I can’t blame that anymore.
Monday, January 16, 2023
Deadlift TM 385
135, 225
255 x 5
285 x 5
325 x 12
Squat (high bar)
5 x 10 x 185
Chin-ups (assisted)
55# assist x 50 (8, 10, 8, 8, 7, 7)
BW Dips x 50 (10, 10, 10, 8, 12)
Good thorough lift done in 65 minutes.
Tuesday, January 17, 2023
Post-lunch walk - 1 mile
1.5-mile evening run in 15:27 - treadmill
Post-run - 1.25-mile walk (free range) The rain is gone, cooler air is back. Refreshing after a run.
Wednesday, January 18, 2023
OH Press TM 170 Week 1
Bar, 95
115 x 5
135 x 5
145 x 12
5 x 10 x 95
Chest Supported T-Bar Rows
5 x 10 x 80
Precor Abench Crunch Machine x 50
Triceps Rope Pulldowns - 5 sets
Face Pulls - 3 sets
Thursday, January 19, 2023
3-mile walk
Friday, January 20, 2023
Warmup with stretching and jumping jacks
Squat TM 330
Bar, 135, 175, 205
235 x 3
265 x 3
295 x 8 - Not bad. Not good, either. Rep 8 had squat-morning vibes, so I racked it.
SLDL
135, 185 x 5
5 x 10 x 225
Lat pulldowns - shoulder width neutral grip
5 x 10 x (110, 120, 130, 130, 140)
BW Dips x 50
Band Pull-aparts x 100+
Saturday, January 21, 2023
2.4-mile walk with 20# weight vest
Sunday, January 22, 2023
Warmup with speed rope, stretch and foam roller
Bench Press TM 280
Bar, 135, 165
195 x 3
225 x 3
250 x 9
DB Bench Press (1 plate decline)
5 x 10 x 60#s
TRX Inverted Rows
5 x 10
Abench Crunch Machine x 50 total
BW Bulgarian Split Squat x 25 each
Triceps Rope Pulldown
5 x 12
Prone DB Rear Delt Flye - 3 x 15
1-mile run in 10:05
Very solid and efficient work. Under 90 minutes entrance to exit.
Tuesday, January 24, 2023
Deadlift TM 385 week 2
135 225 225
275 x 3
315 x 3
345 x 8 - Adequate
Squat (High Bar, Heels Elevated)
5 x 10 x 205
Band Pull Aparts x 100
Trio completed in 42 minutes,
BW Dips 3 x 10
Chinups, Assisted 55# - 3 x 10
While resting for my next set, my body suddenly told me, demonstratively, that I was finished for the day. So, I didn’t get the 50/50 I expect. My arms and shoulders (both) started aching and I felt some low-grade nausea. I presume some hormonal reaction to the BBB sets that I’m not accustomed to.
Wednesday, January 25, 2023
3-mile evening walk - legs not up for much else.
Thursday, January 26, 2023
OH Press TM 170 week 2
Bar, 95, 95
115 x 4
135 x 3
155 x 10 - kinda satisfactory.
5 x 10 x 105
TRX Rows 5 x 10
Abench Crunch Machine x 50
1-mile run in 10:15
Friday, January 27, 2023
30 minutes stationary bike - cruising speed
2.5-mile walk
Saturday, January 28, 2023
Warmup with back raises, speed rope, stretches, foam roller and squat jumps
Squat TM 330 week 3
Bar, 135, 185, 225
250 x 5
280 x 3
315 x 5 - Middling, didn’t feel like taking a crack at rep 6
BB SLDLs
5 x 10 x 245 - this sucked
I kept hearing Tom Platz’s voice saying “when you think you’re done, you’ve got 5 more in you.”
Band pull aparts x 100
Lat Pulls (wide grip)
5 x 10 x 120
BW Dips x 50
Solid workout, generally.
Sunday, January 29, 2023
2.25-mile late evening walk
Monday, January 30, 2023
Bench Press TM 280
Bar, 135, 150, 190
210 x 5
245 x 3
265 x 6
185 x 10 x 5
Chest Supported T-Bar Rows
90 x 10 x 5 sets
Ab Rollouts 5 x 10
Triceps Rope Pulldown x 50
Face Pulls x 50
Tuesday, January 31, 2023
30 minutes stationary bike
2.75-mile walk
Wednesday, February 1, 2023
Deadlift TM 385 week 3
135, 225, 225
295 x 5
335 x 3
365 x 8 - tied rep PR. Rep 7 flew up, so I thought a PR was eminent, but 8 was a brick wall.
Squats
225 x 10 x 5
BW Dips 3 x 10
Chin-ups, assisted (#55) 3 x 10
Crazy-crowded gym tonight so this took 80 minutes to go through. At least I got some rest while waiting for racks, etc. to open up.
Thursday, February 2, 2023
30 minutes stationary bike
2.5-mile walk
Friday, February 3, 2023
OH Press TM 170 week 3
Bar, 95, 115
130 x 5
145 x 3
160 x 8
110 x 10 x 5
Lat Pulls (wide neutral grip)
120 x 10 x 5
Chest Supported T-Bar Row (45 handles) 3 x 8
Triceps rope pulldown x 50
Face Pulls x 50
Abench Crunch Machine x 50 - abs still fucked up from Monday ab roller
Saturday, February 4, 2023
4-mile walk in the park
Sunday, February 5, 2023
Warmup with speed rope, foam roller, stretching
Squat TM 330 De-load/reload
Bar 135 185
225 x 5
265 x 3
295 x 2
335 x 1 - seriously clunky
BB SLDL
135 x 5
185 x 4
225 x 3
275 x 2
Leg Curlz -3 sets
Standing Calf Raises - 3 sets
Precor Abench Crunch - 3 sets
20 minutes stationary bike
Some of the high volume shit I did last week took a real toll on my legs - hell, on my whole body. I can’t, and shouldn’t, eat to support that - and it doesn’t jibe with my goals.
Monday, February 6, 2023
30 minutes stationary bike
2.75-mile walk
Tuesday, February 7, 2023
Bench Press TM 280 deload
Bar, 135, 165, 195
225 x 3
255 x 2
275 x 2 - It was all ugly.
BB Rows
185 x 5 x 3 sets
BB Incline Press
135 x 8 x 3 sets - this was a mistake
Hammer Strength High Lateral Pulldown
180 x 10 x 3 sets
This workout was a clusterfuck. I’ve been complaining about how crowded my gym has been a lot lately– I’m sick of hearing myself bitch about it– but tonight was even worse. It took an hour to get through 4 movements at de-load intensity. And then you just pop on to anything that opens - that’s how I ended up on the BB incline press, which is kryptonite for my shoulders. Even with modest weight I was miserable. The only relief I see in the future is that a popular powerlifting gym is opening a location in our part of town. I don’t know if it is another move (4 locations in 7 years) or an additional facility. Either way, I hope it syphons off some of our high school wannabe powerlifters…
Wednesday, February 8, 2023
2-mile evening walk
1-mile run in 10:43
Thursday, February 9, 2023
Deadlift TM 385 de-load
135, 225, 255
285 x 3
315 x 3
355 x 1
385 x 1
Everything was ok, except that on the last 2 pulls the bar leaned radically to the right. I’ve never had that sensation before so I don’t really know what to do with it.
Leg Press
388 x 8
478 x 5
568 x 5
Good quick work
Leg Extension
145 x 8 x 3 sets
Seated Calf Raises - 4 sets
Precor Abench Crunches - 50 total
EZ Bar Curlz 70# x 12, 10, 8