Wednesday, April 12, 2023
3-mile evening walk
Thursday, April 13, 2023
Warmup with some stretches, 10 jumps
Squat TM 345
Bar, 135, 185
225 x 5
260 x 5
295 x 10 - really strong set
BB SLDL
135, 185, 225
275 x 10
Chin Ups, Assisted
70#, 55# x 5
40# x 10, 8
Band-pull-aparts x 100
Solid, efficient, compact. I resisted the urge to just “toss in” something else just because I had time.
2.75-mile walk
Friday, April 14, 2023
Warmup with speed rope, stretching, foam roller
Bench Press TM 295 week 1
Bar, 140, 160, 180
190 x 5
220 x 5
250 x 10 - adequate, not glorious
BB Rows
Bar, 135, 155, 175
185 x 5
205 x 5
225 x 8
BW Dips x 50
Rear Delt Flye Machine - 4 sets
Another efficient workout. Only had to wait for a dip station (there are 4) for some odd reason. Maybe it was international dip night.
Saturday, April 15, 2023
3-mile walk
40 minutes stationary bike
Sunday, April 16, 2023
Warmup with speed rope, stretching, foam roller
Deadlift TM 415 week 1
135, 185, 225, 245
275 x 5
315 x 5
355 x 8 - a tad sluggish, not awesome
Hack Squat Sled
90, 180, 270 x 5
320 x 8 - barely got the last one…
BW Pullups (neutral wide-ish) - 5, 5, 4, 3
Did some warmups on Hammer Strength pulldowns, didn’t transfer as well as I’d hoped.
Face Pulls - 4 or 5 sets
Monday, April 17, 2023
30 minutes stationary bike
2-mile walk
Tuesday, April 18, 2023
OH Press TM 185 week 1
Bar, 65, 75, 100
120 x 5
140 x 5
155 x 11
Chest-supported T-Bar Row
45, 70, 95 x 5
105 x 14 - maybe could have loaded a little more
Close-grip bench press (pinkies on knurl)
135, 175, 195, 215, 235 x 5
One jump too many.
Cable Rear Delt Flyes - some for a bunch
Stationary bike sprints - 6 x :20/2:00
Wednesday, April 19, 2023
30 minutes stationary bike
2-mile walk
Thursday, April 20, 2023
Squat TM 345 week 2
Bar, 135, 175, 205, 225
245 x 3
275 x 3
315 x 8 - very satisfactory
BB SLDLs
135, 225, 265 x 5
295 x 8
Chinups, Assisted
70#, 55# assist x 5
40# assist x 8, 7, 5
Band pull-aparts x 100
2-mile dragging-my-ass walk
Friday, April 21, 2023
40 minutes stationary bike
2-mile walk
Saturday, April 22, 2023
Warmup with speed rope, stretching, foam roller
Bench Press TM 295 week 2
Bar, 135. 175
205 x 5
235 x 3
265 x 8 - really solid
BB Rows
Bar, 135, 155
175 x 5
205 x 3
235 x 7
BW Dips 5 x 10
DB Rear Delt Flyes - 4 sets
1-mile run in 10:34
2.25-mile evening walk
Monday, April 24, 2023
Warmup w speed rope, foam roller, stretching
Deadlift TM 415 week 2
135, 225, 265
295 x 3
335 x 3
375 x 6 - tough sleddin’ today
Hack Squat
90, 180, 270
320 x 7 - one less than last week
Lat Pulldowns (wide grip, pronated)
100, 120, 140
150 x 12
Face Pulls - 3 sets
A couple of young bucks on the Hack squat let me work in between their sets. They were each doing 10 sets of 20 with a plate and a half (140 lbs. loaded) That’s some Serge Nubret pump work right there…
Wednesday, April 26, 2023
OH Press TM 185 week 2
Bar, 95, 115
135 x 5
155 x 3
165 x 9 - best in a long time!
Chest supported T-Bar Row
45, 70, 90 x 5
125 x 9, 6
Close-grip Bench Press
135, 165, 185, 205 x 5
225 x 8 - feel was better this week
DB Rear Delt Flyes - 3 sets
15 minutes stationary bike
Nice work
Thursday, April 27, 2023
30 minutes stationary bike
2-mile walk
Friday, April 28, 2023
Warmup with speed rope, stretching
Squats TM 345 week 3
Bar, 135, 185, 225
265 x 5
295 x 3
330 x 5 - certainly not glorious.
BB SLDLs
135, 185, 225
275 x 3
305 x 6
BW Chin Ups x 6, 5, 5, 5, 4 - this seemed like solid work.
Band pull aparts x 100
Instead of doing the chins in the corner or functional equipment room, I did them at the cable complex in the main body of the gym right in front of God and everyone.
2-mile evening walk
Saturday, April 29, 2023
40 minutes stationary bike
2-mile evening walk
Sunday, April 30. 2023
Warmup with speed rope & stretching
Bench Press TM 295 week 3
Bar, 135, 190
220 x 5
250 x 3
280 x 6
BB Rows
Bar, 135, 185
205 x 5
225 x 3
245 x 5
BW Dips x 10
+25# x 10, 8, 7
Got clever with my figure-8 straps and belt to affix a plate for these
Rear Delt Flye machine - 4 sets
1-mile run in 10:12
Monday, May 1, 2023
2.5-mile evening walk
Wednesday, May 3, 2023
Deadlift TM 415 week 3
135, 225, 275
315 x 5 (hook grip)
355 x 3
395 x 5 - New Rep PR
Hack Squat
90, 180, 270 x 5
360 x 5 - new rep PR
Pull Ups (pronated wide), Assisted
85#, 70# assist x 5
55# x 8, 7, 5, 5
Face Pulls x 4 sets
That’s enough excitement for one day.
It was a good day!
Thursday, May 4, 2023
50 minutes stationary bike
2.5-mile walk
Friday, May 5, 2023
OH Press TM 185 week 3
Bar, 95, 115
135 x 5
155 x 3
175 x 7
Chest Supported T-Bar Rows (wide grip)
45, 90 x 5
115 x 12
125 x 9
Switch to 45deg grip
90 x 9, 8
Close Grip Bench Press
135, 165, 195 x 5
225 x 8
DB Rear Delt Flyes - 3 sets
DB Lateral Raises - 3 light sets just for shits n giggles
2+ mile walk
That ends the cycle. I genuinely feel beat up, so I will de-load again. I think the secondary movements (RDL, CGBP, Hack Squat) may be the culprit. And I’ve consistently weighed-in around the mid-230’s so I have started to reverse some of the weight loss. A slight adjustment seems necessary.
Saturday, May 6, 2023
3.5-mile evening walk
Sunday, May 7, 2023
Warmup with speed rope, foam roller, stretching
Jumps x 10, Medicine ball throws x 10, rotational med ball slams 3 x 3 per side
Squats Deload
Bar, 135, 165, 195
225 x 3
255 x 3
285 x 2
Bench Press Deload
Bar, 135, 165, 195
225 x 3
255 x 2 - oddly heavy
275 x 2 - moved ok
Inverted Rows 3 x 10
Lat Pulls (Wide overhand) 3 sets
20 minutes stationary bike
Monday, May 8, 2023
20 minutes stationary bike
3-mile walk
Tuesday, May 9, 2023
Warmup with speed rope, stretching, foam roller
Deadlift De-load
135, 225
275 x 3
325 x 3
Press De-load
Bar, 95, 115
135 x 5
155 x 3
175 x 3
Lat Pulls - 3 sets
Rear Delt Flyes - 3 sets
Low grade back ache and a sleepless night hampered my energy today.
Next cycle starts Thursday.
Wednesday, May 10, 2023
20 minutes stationary bike
2.5-mile walk
Thursday, May 11, 2023
Some jumps, and a little stretching
Squats TM 315 week 1
135, 175
205 x 5
235 x 5
265 x 12
BW Dips - 5 x 10
BW Pullups (neutral) x 5, 5, 5, 5, 4, 3, 3
BW Back Raises x 50
Precor Abench Crunch Contraption 20# x 50
Triceps Rope Pulldowns - 2 sets
EZ Bar Curlz - 2 sets
Face Pulls - 2 sets
2-mile evening walk
Friday, May 12, 2023
3.5-mile walk
Saturday, May 13, 2023
Warmup with speed rope, stretching and foam roller
Bench Press TM 275 week 1
Bar, 135, 155
185 x 5
205 x 5
235 x 12, 3
BB Rows
Bar, 95
135 x 10
155 x 10, 10, 10, 10
DB Incline Press 65#s x 10, 14, 9, 9, 8
Bulgarian Split Squats 25#KB x 30 each leg
Triceps Rope Pulldowns - 2 sets
Face Pulls - 2 sets
DB Hammer Curlz - 2 sets
Sunday, May 14, 2023
30 minutes stationary bike
3-mile evening walk
Monday, May 15, 2023
Deadlift TM 365 week 1
135, 225
235 x 5
275 x 5
315 x 12 - pretty easy
BW Dips x 13, 13, 9, 8, 7
Chin Ups,
55# assist x 5
25# assist x 5
BW x 5, 5, 5, 4, 3
Leg Curlz - 4 sets
Triceps Rope Pulldown x 100
Face Pulls x 100
EZ Bar Curlz 70# x 10, 8
2-mile evening walk
Tuesday, May 16, 2023
3-mile evening walk - first night at 90F or above - didn’t suck that bad
Wednesday, May 17, 2023
OH Press TM175
Bar, 95
115 x 5
135 x 5
145 x 12 - misload, should be 150
145 x 4
Chest-supported T-bar Row
90# x 50 total
BW Back Raises x 50 total
Hammer Strength Incline Press
148 x 22, 10, 8
DB Rear Delt Flyes x 50
DB Lateral Raises x 50
Pinwheel Curlz - 2 sets
DB Skull Crusherz - 2 sets
2.5-mile evening walk