Thursday, June 22, 2023
20 minutes stationary bike
Face Pulls x 60-70 or so
Cable Curlz x 60
Friday, June 23, 2023
Bench Press TM 280
Bar, 135, 165, 190
210 x 5
240 x 3
265 x 8 - alright
295 x 1 - a little slow
DB Incline Press
75, 80 x 10
85#s x 11, 7
Kroc Rows
90#s x 24 each
Triceps Rope Pulldowns - 3 sets
2.25-mile walk
Gym wasn’t crowded, but everyone had a similar plan. 10 minutes to get an open bench. Then another 10 minutes to get an incline bench. So many people have shitty work ethic and shitty programming (wing-it crew).
2 Likes
Saturday, June 24, 2023
20 minutes stationary bike
Cable Rope Hammer Curlz x 60
Face Pulls x 50
Cable Lateral Raises - therapeutic resistance
2-mile walk
Sunday, June 25, 2023
Warmup with speed rope, stretching, foam roller, 15 box jumps
Deadlift TM 370 week 3
135, 225
275 x 5
315 x 3 - I drew the worst bar in the gym. No knurling left and wobbled all to hell.
350 x 8
Leg Press (low narrow placement)
298, 388, 478 x 6
568 x 10
Chin Ups, assisted.
70# assist, 55# assist, 40# assist, 25# assist, 40# assist, 55# assist x 8 each (48)
Band Pull-Aparts
Crunch Machine
Calf Extensions
20 minutes stationary bike
2 Likes
Monday, June 26, 2023
30 minutes stationary bike
2-mile walk
Tuesday, June 27, 2023
OH Press TM 180
Bar, 95, 115
135 x 5
155 x 3
170 x 8 - really solid
Chest Supported T-Bar Rows
45, 90, 115 x 8-10
135 x 9
Dips
BW x 10
+25# x 8
+45# x 11
Triceps Rope Pulldown - 3 sets
DB Rear Delt Flyes - 3 sets
2 Likes
Tuesday, June 27, 2023 Part 2
20 minutes stationary bike
3-mile walk
Wednesday, June 28, 2023
30 minutes stationary bike
2-mile walk
Walking will be moved to mornings due to incoming heatwave and I don’t have to fix breakfast for kids or take them to school.
2 Likes
Thursday, June 29, 2023
2-mile sunrise walk - much nicer this time of day
PM-
Squats TM 325 week 1
Bar, 135, 175, 195
215 x 5
245 x 5
275 x 12
BB SLDLs
135, 225 x 5
255 x 12
Lat Pulldowns
120, 140 x 10
170 x 10
Band Pull-Aparts x 100
Quad Extension - 3 sets
Calf Raises - 3 sets
EZ Bar Curlz - 3 sets
I can’t escape it… I am an accessory whore.
2 Likes
Friday, June 30, 2023
2.25-mile morning walk
Saturday, July 1, 2023
Warmup with speed rope, stretching, foam roller, med ball throws
Bench Press TM 285 week 1
Bar, 135, 150, 170
185 x 5
215 x 5
240 x 12 - clean and strong
DB Incline Bench Press
75, 80 x 8
85 x 11, 7 - both sets to grinder failure
Kroc Rows
85 x 8, 90 x 7
90 x 25 ea
Cable Chest Flyes - 3 sets
Triceps Rope Pulldowns - 3 sets
Face Pulls - 3 sets
2 Likes
Sunday, July 2, 2023
3.25-mile late morning walk. Trying to beat the heat. It was starting to roast as I was wrapping up.
Monday, July 3, 2023
Warmup with speed rope, stretching, foam roller, and box jumps
Deadlift TM 375 week 1
135, 225
245 x 5
280 x 5
320 x 12 - not spectacular
Leg Press
298, 388, 478, 568, 658 x 8
Assisted Chins - 5 sets
Leg Curlz - 3 sets
Calf Machine - 3 sets
EZ Bar Curlz - 3 sets
2 Likes
Tuesday, July 4, 2023
30 minutes stationary bike
2-mile late evening walk
My wife is acutely allergic to sulphury things (fireworks and volcanoes, as well as sulpha-based meds) so I lived vicariously through everyone else’s fireworks parties. I feel no guilt enjoying my neighbors’ expensive holiday splurge, just passing by.
Wednesday, July 5, 2023
Warmup with speed rope, stretching
Snatch-grip High Pulls
135 x 3 x 5
OH Press
95 x 8
115 x 5
135 x 5
155 x 13
Chest-Supported T-Bar Rows
45 x 10
90 x 10
135 x 9
BW Dips x 10
+25# x 10
+45# x 11, 7
20 minutes stationary bike
2-mile walk w/ 24# vest
2 Likes
Thursday, July 6, 2023
30 minutes stationary bike
KB Complex (53# KB): Only 2x thru
SLDL x 8
Bent over row x 8
Cleans x 8
Goblet Squat x 8
Press x 8
Curls x 8
Overhead Triceps Ext x 8
This was apparently originally written with a 35# ruck sack or backpack in mind so I might have bitten off more than I can chew with the 53#KB. Plus mine has fat handles so my biggest challenge was proper handling more than being gassed in any way.
2-mile walk with 24# weight vest
1 Like
Friday, July 7, 2023
Squat TM 325 week 2
Bar, 135, 170, 200
230 x 3
260 x 3
295 x 10 - pretty smooth
BB SLDLs
135, 225, 245
275 x 10
Lat Pulls (wide grip)
120, 140
160 x 9, 6
Quad Extensions - 3 sets
Band Pull Aparts - 3 sets
Standing Calf Raises - 3 sets
EZ Bar Curlz - 70# x 15, 10, 8 & hold
2.25-mile evening walk
1 Like
Saturday, July 8, 2023
30 minutes stationary bike
Mid-day 3-mile walk w/ 24# vest
Who’d of thunk it… taking a walk at noon in the San Joaquin Valley and not risking heat stroke. The only mistake was forgetting to wear a hat, scorching my bald spot pretty severely.
Sunday, July 9, 2023
Warmup with speed rope, stretching, foam roller and medicine ball throws
Bench Press TM 285 week 2
Bar, 135, 165, 165
195 x 3
225 x 3
255 x 10
DB Incline Press
80# x 10; 85# x 8, 9
ditched plan to do the 90’s
Kroc Rows
95#s x 22 each
Rear Delt Flye Machine - 3 sets
Triceps Rope Pulldowns - 3 sets
Cable Chest Flyes - 3 sets
Lateral Raise Machine - 3 sets
1 Like
Monday, July 10, 2023
3.25-mile evening walk
Tuesday, July 11, 2023
Deadlift TM 375 week 2
135, 225
275 x 3 - not enough dimes to load 265
300 x 3
340 x 10 - real fast and smooth
Leg Press
388, 478, 568, 658 x 6-8
748 x 5
BW Chin Ups x 7, 6, 5
Leg Curlz - 3 sets
Calf Raises - 3 sets
2.25-miles walk
1 Like
Thursday, July 13, 2023
Chest-supported T-bar row
45, 70, 90. 115 x 8
135 x 8, 7
OH Press TM 185
Bar, 95, 105
125 x 3
145 x 3
165 x 10
BW Dips x 12
+25 x 10
+45 x 12, 8
DB Rear Delt Flye - 3 sets
DB Lateral Raises - 4 sets
Triceps Rope Pulldown - 3 sets
EZ Bar Curlz 70# x 15, 10, 8
1-mile run in 10:40
2-mile late evening walk
1 Like
Saturday, July 15, 2023
warmup with speed rope, stretching, foam roller & jumps
Power Cleans
95 x 3
135 x 3, 3, 3
Squats TM 325 week 3
135, 185, 225
245 x 5
275 x 3
310 x 8 - Well done, thanks partly to inspiration from Black Sabbath “The Mob Rules”
BB SLDLs
135, 225, 255
285 x 8
Lat Pulls
100 x 10, 120 x 8, 140 x 7
160 x 12, 8
Band Pull-aparts x 100
Leg Extensions - 4 sets
Standing Calf Raises - 3 sets
EZ Bar Curlz - 80# x 8, 7, 5
This session took 1:45, took my time due to heat.
It’s 110F (43C) outside today, so I doubt a walk is in the forecast.
1 Like
Sunday, July 16, 2023
2-mile late evening walk in hell
Monday, July 17, 2023
Bench Press TM 285 week 3
Bar, 135, 170, 190
215 x 5
240 x 3
270 x 8 - moved fast
DB Incline Bench Press
80#s x 8, 85#s x 7
90#s x 9
Kroc Rows
90# x 10
95# x 23 - 1 more rep than last week, damn near killed me
Triceps Rope Overhead Cable Ext. - 3 sets
Face Pulls - 3 sets
After the Kroc rows I was pretty annihilated. Like, I drew looks of concern as I stumbled to find a seat. Yeah, it’s air conditioned, but a packed barbell area rendered it insignificant.
35-minute walk at sunset. However far I went. It was still 98F/37C with ugly clouds sneaking over the Sierras from the east.
1 Like
Tuesday, July 18, 2023
30 minutes stationary bike
Cable Lateral Raises - 4 sets
Cable Upright Rows - 3 sets
2-mile walk
Wednesday, July 19, 2023
Deadlift TM 375 week 3
135, 225, 255
280 x 5
320 x 3
355 x 8
Leg Press
388, 478, 568 x 8
658 x 10 - good hard set
Pull-ups (neutral grip, close)
BW x 5, 5, 5, 5, 4
Leg Curlz - 4 sets
Nothing more, very late start…
1 Like
Thursday, July 20, 2023
20 minutes stationary bike
2-mile very late evening walk
Friday, July 21, 2023
Snatch Grip High Pull
95, 115 x 5
135 x 5, 5
155 x 5, 5
OH Press TM 185 week 3
Bar, 95, 115
135 x 5
155 x 3
175 x 8 - last a grinder
Chest Supported T-Bar Rows
70, 90 x 10
115 x 6
135 x 8, 7
BW Dips x 10, 15, 15, 10
Triceps rope pulldowns - 5 sets
Triceps cable overhead extensions - 3 set
Lateral Raises - 3 sets
DB Rear Delt Flye - 3 sets
EZ Bar Curlz - 80# x 10, 8, 7 and hold
Evening walk cancelled after getting called back into work 
1 Like
Saturday, July 22, 2023
Stationary bike - 40 minutes
KB Swings 53# x 25, 25, 25, 25
1 Like
Sunday, July 23, 2023
De-load
Power Clean 95 x 3 x 3 - just practicing the catch, my weak point.
Squats De-load
Bar, 135, 165, 195, 225 x 5
BB SLDL
135, 165, 195, 225 x 5
KB Swings 50# x 50
BB Shrugs
135, 185 x 10
Crunch Machine x 50
Woke up feeling horrendous. I realized I had not de-loaded since late May, 2 cycles ago, so maybe now is a good time for it. Good thorough workout, nonetheless.
1 Like