Monday, July 24, 2023
3-mile evening walk
Blood donation Sunday afternoon wiped out any other exercise.
Tuesday, July 25, 2023
Bench Press De-load (Half-assed, of course)
Bar, 135, 165, 195, 225 x 5
255 x 3
285 x 2
315 x 2 - still have it!
BB Incline Bench Press
95, 145, 175 x 5
Kroc Rows de-load mode
85# x 12, 10
Overhead Plate Raises 25# x 25 x 2 sets
DB Lateral Raises - 2 sets
Rear Delt Flye Machine - 3 sets
2-mile evening walk
Wednesday, July 26, 2023
3-mile walk
Thursday, July 27, 2023
De-load day 3
Power Cleans
95 x 4
115 x 4
135 x 3 - not as smooth as I’d like
Deadlift de-load
135, 225, 275 x 5
315 x 3
345 x 3
Leg Press
388, 478, 568 x 6
KB Swings 50# x 25, 25
Ab Crunch Machine x 60
2-mile walk
Friday, July 28, 2023
De-load Day 4
Snatch Grip High Pulls
95 x 5, 115 x 5, 135 x 5
OH Press De-load
Bar, 95, 115
135 x 5
155 x 3
175 x 3
195 x 2
215 x 1 - OK, but my thumb didn’t like my false grip.
Chest Supported T-Bar Rows
45 x 8, 70 x 8, 90 x 8, 115 x 8
BW Dips x 10, 10, 10
Kirk K Rows
95 x 10, 115 x 10, 10
2-mile walk
Saturday, July 29, 2023
3.25-mile walk w/ 24# vest
Sunday, July 30, 2023
Warmup with speed rope, stretching, foam roller, and jumps
Power Cleans
95, 115, 135 x 3
Squats TM 330 week 1
Bar, 135, 165, 195
220 x 5
250 x 5
280 x 9 - gutless, heartless
BB SLDLs
135 x 5
195 x 5
225 x 5
255 x 10
50# KB Swings x 20, 20, 20 20, 20
Band Pull-aparts x 100
Face Pulls x 3 sets
Ab rollouts 4 x 8
Machine Preacher Curlz - 3 sets
I felt genuinely weak today, like I was tired, but not with any good reason.
Monday, July 31, 2023
45 minutes stationary bike
Tuesday, August 1, 2023
Bench Press TM 290 Week 1
Bar, 135, 165
190 x 5
220 x 5
245 x 12
190 x 12
Kroc Rows
85#s x 8, 95#s x 7
95#s x 22 - ran out of gas, last 5 on each side had a LOT of body english
Hammer Strength Incline Press
98, 168 x 10
218 x 12, 6
Triceps Rope Pulldowns - 3 sets
Face Pulls - 3 sets
Lateral Raises - 3 sets
Cable Shrugs - 3 sets
Wednesday, August 2, 2023
3.25-mile walk
Thursday, August 3, 2023
Deadlift TM 385 week 1
135, 225, 225
250 x 5
290 x 5
330 x 12 - pretty solid
Hack Squat Sled
90 x 10
180 x 5
270 x 10
Leg Curlz - 4 sets
Chin Ups - Assisted
-55# x 3 x 8
53# KB Swings x 35 - called it after 1 set, wonky back re-emerged during these
2-mile slow-ass walk
Friday, August 4, 2023
30 minutes stationary bikes
Saturday, August 5, 2023
Warmup with speed rope, stretching, foam roller
Snatch-grip High Pulls
95 x 5, 115 x 5, 135 x 5, 155 x 5
OH Press TM 190
Bar, 95, 115 x 5
125 x 5
145 x 5
160 x 12 - Really pleased, Let out a rare yell: “Fuck Yeah!!!”
Chest-Supported T-Bar Rows (45deg handles)
45 x 10
90 x 5
115 x 8, 9
BW Dips x 20, 15, 8, 7
BB Shrugs - 3 sets
Cable Lateral Raises - 3 sets
Face Pulls - 3 sets
Triceps Rope Pulldowns - 3 sets
As well you should: That’s huge!
I feel like I’m getting some upper body strength back, but I’ve put back on a few pounds too and I’m a little concerned about that.
Sunday, August 6, 2023
30 minutes stationary bike
Monday, August 7, 2023
Warmup with stretching and leg swings
Squats TM 330 week 2
Bar, 135 185 x 5
230 x 3
265 x 3
295 x 10 - first five went thru the roof, then I tuckered out later in the set. No grinders, but I decelerated quickly.
BB SLDLs
135 x 5
215 x 3
245 x 3
275 x 10
Lat Pulls x 4 sets
Band Pull-aparts x 100
Quad Extensions - 3 sets
Calf Raises - 3 sets
EZ Bar Curlz - 3 sets (70# x 14, 8, 7)
Ab Rollouts - 3 sets
Tuesday, August 8, 2023
2.5-mile evening walk
Wednesday, August 9, 2023
Bench Press TM 290 week 2
Bar, 135, 165, 185
205 x 3
230 x 3
260 x 8 - very stiff shoulder made this awful
Kroc Rows
80#s x 8, 90#s x 7
90#s x 25 ea
Hammer Strength Incline Press
98 x 12
168 x 10
218 x 9, 8
Found a groove that didn’t aggravate my shoulder.
Triceps Cable Pushdowns - 3 sets
Face Pulls - 3 sets
2-mile evening walk
Fer chrissakes people, on the next push day remind me I have no business doing lateral raises. They ruin me every damn time. No matter how patient I am with warming up and working up, I still pay the price for the next week.
Friday, August 11, 2023
Deadlift TM 385
135, 225 x 5
270 x 3
310 x 3
345 x 10 - solid set
Hack Squats
90 x 8 | 180 x 6 | 270 x 5
360 x 5 - 5th was a grind
BW Pull Ups (neutral) x 5, 5, 5, 5, 5
Leg Curlz - 3 sets
Crunch Machine - 3 sets
Hammer Strength Curl Machine - 3 sets
Sunday, August 13, 2023
Warmup with speed rope and stretching
OH Press TM 190 week 2
Bar, 95, 115
135 x 3
150 x 3
170 x 10 really solid
Chest Supported T-Bar Row
45, 70, 90, 115 x 7
135 x 11, 9
Hammer Strength Decline Press - reducing some stress off of shoulder
5 sets of 8 @186
One-arm Cable Rows - 2 sets
Cable Triceps Overhead Extensions - 3 sets
Face Pulls - 3 sets
20 minutes stationary bike
Tuesday, August 15, 2023
Squats TM 330 week 3
Bar, 135, 185, 225
250 x 5
280 x 3
315 x 6 - Underwhelming. Back ache hampered me today.
BB SLDL
135 x 5
225 x 5
265 x 3
295 x 6 - Yeah, the back ache isn’t going away.
Lat Pulldowns - 4 sets
Band Pull-aparts x 100
Leg Extensions - 3 sets
2-mile very late evening walk
Thursday, August 17, 2023
Bench Press TM 290
Bar, 135, 165, 195
225 x 5
245 x 3
275 x 7 - middling effort
Kroc Rows
85s x 8, 95s x 7
95s x 21 each - going backward?
Hammer Strength Incline Press
148 x 10
188 x 10
238 x 10
238 x 5
Triceps Cable Pushdowns - 4 sets
Face Pulls - 3 sets
2-mile walk
Friday, August 18, 2023
2.5-mile evening walk
Saturday, August 19, 2023
Deadlift TM 385 week 3
135, 225, 265
295 x 5
335 x 3
365 x 8 - Good result, despite horrendous 1st rep. Everything felt heavy today.
Chin Ups, BW x 6, 5, 5, 5, 5
Hack Squat
90, 180, 270, 320 x 5 - not a lot of energy for this
Leg Curlz - 3 sets
Crunch Chair - x 50
There was a lack of quality energy today, maybe the weeklong heatwave, or the chaos of kids starting school. And I seem to be weaker on weekend workouts than weeknights, which is strange - theoretically, a workout after a better night’s rest and a nice huge breakfast in an empty gym should be better than one after a rushed morning, a shitty day at work, sitting in traffic coming home, only to hurry up and wait at a busy gym - but it doesn’t seem to play out that way.
Monday, August 21, 2023
Early morning 2±mile walk
PM:
OH Press TM 190
Bar, 95, 115 , 135
145 x 5
160 x 3
180 x 8 - 8 was a grinder but stoked to get it.
Chest Supported T-Bar Row
70, 90, 115 x 10
135 x 9
160 x 5
BW Dips x 10
+25# x 10
+45# x 10, 7, 6
Triceps Cable Extensions - 3 sets
DB Rear Delt Flye - 3 sets
Tuesday, August 22, 2023
2-mile pre-sunrise walk
30 minutes stationary bike
2-mile sunset walk
Wednesday, August 23, 2023
2-mile pre-sunrise walk
Squats 1RM test
Bar, 135, 165, 195, 225
255 x 2
285 x 2
315 x 2
345 x 2
375 x 1 shaky
385 x 1 - better than 375
Deficit (2") SLDL
135, 185, 225 x 3
275 x 2
305 x 1
Lat Pulls - 3 sets of 8 or so
Thursday, August 24, 2023
2-mile sunrise walk
2-mile sunset walk
Friday, August 25, 2023
2-mile sunrise walk
Bench Press 1RM Test
Bar, 135, 185, 225
255 x 2
285 x 2
305 x 1 - a little on the gritty side
325 x 1 - felt awful but moved fast. I was greeted with some "Whoa"s and a few fist bumps.
People were watching.
Hammer Strength Row - 4 sets
Hammer Strength Incline Press
148x10, 188x10, 238 x 6, 258 x 6 - reps left in tank
Kids started school this week, and I had a busy week at work, so I walked into the gym already pretty wiped out, so this was a pretty good result.
Rear Delt Flye Machine - 4 sets