Happy cake day!
Saturday, March 11, 2023, part 2
2.4 mile 20# weight vest walk
Monday, March 12, 2023
Warmups with jumping jacks, stretching, BW squats
Squats TM 340 week 1
Bar, 135, 185
225 x 5
265 x 5
295 x 5
225 x 5 x 5
Lat Pulls - 5 sets of 10
BW Dips - 5 sets of 10
Back Raises 3 x 10 with 25# plate on my bald spot
Precor Abench Crunch Machine x 50
Daily Arms and Upper Back
Band Pull Aparts x 100
Face Pulls x 50
EZ Bar Curlz 50# x 50
Triceps Rope Pulldowns x 50
2 Likes
Tuesday, March 14, 2023
Fluff stuff - daily arms and shoulder girdle
Cable Rear Delt Flyes x 50
Face Pulls x 50
Triceps pushdown x 50
Cable Hammer Curlz x 50
2-mile late evening walk
20 minutes stationary bike
2 Likes
Wednesday, March 15, 2023
Bench Press TM 290 week 1
Bar, 135, 155, 170
190 x 5
220 x 5 (yes, I actually loaded 220)
245 x 5 - a little strain-y!
190 x 5 x 5 efficiently
Dead Stop BB Rows (like Penley Rows? but keeping the eccentric)
135-185 x 50 total (the bulk at 155)
DB Goblet Squats x 25
Back Raises 25# x 25
Daily Arms & Shoulder girdle
Face Pulls x 50
Cable Rear Delt Flyes x 50
Triceps Rope Pulldowns x 50
BB Curlz 50# x 50
The FSL 5 x 5 added to my squats on Monday have left me surprising crippled. I tried to walk it out on lunch break today, but I just looked like Frankenstein’s monster trying to
speed walk.
2 Likes
I had a head cold that started Sunday afternoon, and morphed into something a little more debilitating on Thursday. So a very limited log:
Thursday, March 16, 2023
10 minutes restorative stretch yoga
Friday, March 17, 2023
2.25 mile evening walk
Saturday, March 18, 2023
Warmup with speed rope, stretching and foam roller. And disassembling a 7-year-old gas grill and dragging the parts to the trash.
Deadlift TM 405
135, 225, 225
265 x 5
305 x 5 - I knew right here this wasn’t going to be a great day.
345 x 5 - I moved this competently, with command, but it wasn’t spectacular.
FSL 265 x 5 x 1 set only. I was clammy and feeling awful at this point, so I tapped out.
After toughing it out Monday and Wednesday, and taking an extra day off from Friday, I thought I could give it a pretty good go today. Instead, I was just a trembling and tired pathetic mess and chose to live to fight another day.
2 Likes
Monday, March 20, 2023
OH Press TM 180
Bar, 95
115 x 5
135 x 5
155 x 5
115 x 5 x 5
Chest Supported T-Bar Row x 50
Back Raises 25# x 50
Triceps Rope Extensions x 50
Face Pulls x 50
EZ Bar Curlz 60# x 50
Did some shrugs with a trap bar loaded with 175#. I literally loaded with plates I found scattered about the functional bullshit machines room… all while waiting for a cable to open up to do some rear delt flyes (since all the DBs to properly load RDFs were scattered to hell and gone)
2 Likes
Tuesday, March 21, 2023
20 minutes stationary bike
Triceps Rope Pulldown x 50
Cable Hammer Curlz x 50
Face Pulls x 50
Cable Rear Delt Flyes x 50
2 mile walk
2 Likes
Wednesday, March 22, 2023
Squat TM 340
Bar, 135, 185, 225
245 x 5
275 x 5
305 x 5
245 x 5 x 5
BW Dips x 50
Pull Ups, Assisted
70# assist x 10, 6
55# assist x 8, 8, 6
Back Raises w 25# - 3 x 10
Ab Rollouts - 3 x 10
Band Pull Aparts x 100
Face Pulls x 50
Triceps Rope Extensions x 50
2 Likes
Thursday, March 23, 2023
2-mile walk w 20# vest
1-mile lunch time walk- now that the gutters are dry and less risk of getting a falling tree dropped on me. On the other hand, State Probation has moved their office around the corner, so now there’s even more interesting characters introduced to the neighborhood.
2 Likes
Friday, March 24, 2023
Bench Press TM 290 week 2
Bar, 135, 165, 195
205 x 5
235 x 5
265 x 5 - not glorious
205 x 5 x 5
BB Dead-stop Rows
135 x 5
155 x 10, 8, 8, 7, 7, 5
DB Goblet Squats
95# x 50 -these are f****** hard.
Face Pulls x 50
Triceps Rope Pulldowns x 50
60# EZ Bar Curlz x 50
Somehow this workout took 90 minutes. Rows and goblet squats must be time vampires.
2 Likes
Saturday, March 25, 2023
2.25-mile walk with 20# vest
Sunday, March 26. 2023
Warmup with speed rope, stretching, foam roller
Deadlift TM 405 week 2
135, 225, 255
285 x 5
325 x 5
365 x 5
285 x 5 x 5
It’s abundantly clear my TM is too high for this programming
Lat Pulls x 50
BW Pushups x 60
Band Pull-aparts x 100
I did the first set of DLs FSL stiff-legged with a dead-stop on the floor. Both my lower body TMs are way too high for FSL 5x5 set-up. I really haven’t recovered from squats on Wednesday night.
2 Likes
Monday, March 27, 2023
Stationary bike sprints :20/2:00 x 6
2-mile walk with 20# weight vest
Tuesday, March 28, 2023
OH Press TM 180 week 2
Bar, 95, 115
125 x 5
145 x 5
165 x 5
125 x 5 x 5
TRX Rows x 50
BW Back Raises x 50
Precor Abench Crunch machine x 50
Lateral Raises - 3 sets (mistake)
DB Rear Delt Flyes - 3 sets
2 Likes
Wednesday, March 29, 2023
30 minutes stationary bike
2.25-mile walk
Thursday, March 30, 2023
Squats TM 340 week 3
Bar, 135, 185, 225
255 x 5
295 x 5
325 x 5 - all solid
255 x 5 x 5 - all moved well
BW Dips x 50
BW Pull-ups x 5, 5, 5
Lat Pulls (Neutral grip) - 4 sets
Ab rollouts x 40
Band Pull-aparts x 100
2 Likes
Friday, March 31, 2023
2.15-mile run in 23:00
2.25-mile walk after
Saturday, April 1, 2023
Warmup with speed rope, stretching, foam roller
Bench Press TM 290
Bar, 135, 165, 195
215 x 5
245 x 5
275 x 5
215 x 5 x 5
BB Rows
135, 155, 185, 155, 135 x 5
Back Raises 25# - 3 x 10
Abench Crunch 20# x 45
Triceps Rope Pulldowns - 3 set
Face Pulls - 3 sets
BTN Press - Bar x 36, 14
2 Likes
So, Sunday morning I woke up with a limp, dead right arm. Essentially, I can’t lift it above shoulder level. One or the other is the culprit, or hell, maybe I slept wrong on it. Monday wasn’t much better, so I walked into tonight’s gauntlet with some trepidation, preparing, really, to bail if necessary.
Monday, April 3, 2023
Deadlift TM 405 week 3
135, 225, 275
305 x 5
345 x 5
385 x 5
305 x 5 x 5
I declare this the greatest DL session I have ever accomplished. Not a single rep was in question. At no point did I have to “save” a pull. Every rep was as strong and fast and good as the previous.
Cable rows (wide-ish grip) 5 sets
Precor Abench Crunch Machine x 50
Walked out with a silly grin, and my shoulder no-worse-for-wear.
2.75-mile evening walk in a brisk breeze. My sinuses will pay for this.
3 Likes
Tuesday, April 4, 2023
Stationary bike sprints 6 x :20/2:00
Wednesday, April 5, 2023
OH Press TM 180
Bar, 95, 115
135 x 5
155 x 5
175 x 5
135 x 5 x 5
All solid and pain-free.
Chest Supported T-Bar Rows x 50
Back Raises 25# x 30
Precor Abench Crunches 20# x 45
Done in 60 minutes. As today wore on, the pain that hobbled my shoulder last week faded away, so I figured I’d go ahead with the scheduled workout and use my best judgement on whether to follow thru as the lift trudged on. The good news is there was no immediate pain after the workout, and the shoulder still feels fine now (3 hours post).
2 mile walk
This was a tremendous cycle. I really like the way my body reacted to the Pro 5s/ FSL 5x5 setup, except for my appetite which frequently became insatiable particularly after a hard lower body workout. For instance, after deads on Monday I ate an adequate 1200 calorie dinner and spent my post-meal walk vividly fantasizing about a double cheeseburger/fries/chocolate malted combo. That would be fine, but I’m still 30-40 overweight and that kind of action ain’t working. I’m still at 230lb/104kg (5’ 10"/178cm) and have been stuck here for 6 months.
I’m going back to PR sets with triumvirate set-up and see if I can find a little more time for conditioning.
3 Likes
that’s how you know it’s working
2 Likes
Friday, April 7, 2023
Squat De-load
Bar, 135, 185, 225
255 x 2
285 x 2
315 x 2
RDLs
135, 185, 225 x 5
Bench Press De-load
Bar, 135, 165, 195
225 x 2
255 x 2
285 x 2 - this was unnecessary.
BB Rows
95, 115, 145, 165, 185 x 5
2 Likes
Sat-Sun April 8 & 9
2.25 mile walks each day
Monday, April 10, 2023
Deadlift Deload
135, 225
275 x 3
315 x 2
365 x 2
OH Press Deload
Bar, 95, 115
135 x 3
155 x 2
175 x 2
Hack Squat Sled
90, 180
270 x 3
360 x 2
Lat Pulls - 4 sets
New Cycle (PR sets/Triumvirate) Wednesday
2 mile late evening walk (finally no hoodie)
2 Likes
Tuesday, April 11, 2023
1.75-mile run in 18:04
3-mile evening walk
2 Likes