Wednesday, September 27, 2023
2-mile sunrise walk
1-mile lunch break walk
5-minute bike warmup
Deadlift TM 395
135x6, 225 x 3, 5
255 x 5
295 x 5
335 x 10
Front Squats
95x5, 115x5, 135x3
155 x 3
175 x 3
Hammer Strength V-Squat
190 x 10, 10, 10
210 x 10
Leg Curlz - 4 sets
Ab Crunch Machine x 50
Friday, September 29, 2023
OH Press TM 200 week 1
Bar x 10, 95x5, 110x5
130 x 5
150 x 5
170 x 10
100 x 10 x 5 sets
Hammer Strength Decline Press
146 x 10 x 5 sets
Chest Supported T-Bar Rows
90 x 10 x 5 sets
Triceps V-Bar Pushdown x 50
EZ Bar Curl 60# x 50
Saturday, September 30, 2023
2.5-mile evening walk
Sunday, October 1, 2023
Warmup with speed rope, stretching, foam roller
Squats TM 340 week 2
Bar x10, 135x5, 175x5, 215x3
240 x 3
270 x 3
305 x 8 - solid and efficient
BB SLDLs
135x5, 185x5
225 x 3
255 x 3
285 x 8
Lat Pulldowns - 5 sets, last 2 to failure
Leg Press
388 x 10 x 5 sets
Band Pull Aparts x 100
Hammer Curlz x 50
Ab Crunch Chair x 50
Monday, October 2, 2023
2-mile sunrise walk with 24# vest
1-mile lunch break walk
Tuesday, October 3, 2023
2-mile sunrise walk with 24# vest
5-minute bike warmup, stretching
Bench Press TM 300 week
Bar x 15, 135x5, 170x5, 190x3
210 x 3
240 x 3
270 x 8 - very solid
210 x 8, 8, 8
BB Rows
Barx5 95x5, 135x5
165 x 5
190 x 5
210 x 8
DB Incline Bench Press
70s x 10, 80s x 8
90s x 9
Triceps Overhead Ext x 50
Face Pulls x 50
Wednesday, September 4, 2023
2-mile sunrise walk
Thursday, September 5, 2023
2-mile sunrise walk
Deadlift TM 395 week 2
135 x 10, 225 x 3, 3
275 x 3
315 x 3
355 x 8 - better than expected
Front Squats
Bar x 5, 95 x 3
135 x 2, 165 x 2, 195 x 2, 215 x 2
Hack Squats
90 x 6, 180 x 5, 270 x 4
360 x 3 - not at my best, top of calf felt wonky on these
Some serious fatigue has set in and I felt it tonight. After only 2 days of using the weight vest while walking, I have dropped it already. I’m falling asleep at my desk, frequently on my couch, and am exceedingly groggy in the AM.
Friday, October 6, 2023
30 minutes stationary bike
2.5-mile evening walk
Saturday, October 7, 2023
Warmup with speed rope, foam roller, stretching, medicine ball throws.
OH Press TM 200 week 2
Bar x 10, 100x6, 120x5
140 x 3
160 x 3
180 x 7 - sketchy today
Chest supported T-Bar Rows
45, 70, 90 x 10
115 x 8, 7, 7
BW Dips x 12, 12, 10, 10, 10
Triceps Rope Pulldowns x 50
Rear Delt Flye Machine x 50
Preacher Curlz x 50
Edited to get month right. FFS
Monday, October 9, 2023
2-mile sunrise walk
Warmup with stretching
Squats TM 340 week 3
Barx10, 135x5, 185x5, 225x3
255 x 5
290 x 3
325 x 6 - solid set
BB SLDLs
135x5, 185x5, 225x3
245 x 5
275 x 3
305 x 6
Lat Pulls
115x10, 130x10, 145x8, 145x7
EZ Bar Curlz - 2 sets
Band Pull-Aparts x 100
I’ve been feeling awful & fatigued the last few weeks. I didn’t feel great walking in, but I performed suitably today. I also kept today’s work compact and profited.
Thursday, October 12, 2023
Bench Press TM 300 week 3
Bar x 15, 135x5, 165x5, 195x5
225 x 5
255 x 3
285 x 5 - on the disappointing side. Rep 6 landed on the bail-out pins
Hammer Strength Incline Press
148x8, 188x8
238 x 9
208 x 10
BB Rows
135x10, 155x8
165 x 8
185 x 6, 6
Seated DB Press
50s x 12, 12, 10
Triceps Rope Pulldowns - 3 sets
Just 2 more workouts to a badly needed de-load. I’ve been skipping early morning walks to snag and extra 20 minutes of sleep. Everyone in my house has been ill except me, I guess my body has managed to fight it off, at least the worst symptoms.
Friday, October 13, 2023
2-mile pre-sunrise walk
Saturday, October 14, 2023
Warmup with speed rope, stretching, foam roller
Deadlift TM 395
135x10, 225x5, 265x3
295 x 5
335 x 3
375 x 5 - ok. not explosive. rep 6 would’ve been a grinder
Hack Squat sled
90x5, 180x5, 270x5, 320x5 - just happy to roll thru this
Leg Curlz - 3 sets
Hammer Strength Iso High Row - 5 sets
Hammer Curlz - 3 sets
Sunday, October 15, 2023
30 minutes stationary bike
Face Pulls x 50
Cable Rear Delt Flye x 50
2.5-mile walk
Monday, October 16, 2023
5-minute bike warmup
OP Press TM 200 week 3
Bar x 15, 100x6, 130x5
150 x 5
170 x 3
190 x 6 - satisfactory
Chest-supported T-Bar Row
70x12, 90x10
115 x 10, 10. 8
BW Dips x 16, 15, 10, 9
Triceps Rope Pulldowns - 3 sets
Rear Delt Flye Machine - 3 sets
15 minutes stationary bike
End of this cycle. De-load week next. Full week, not half-assed.
Tuesday, October 17, 2023
2.25-mile early morning walk
30 minutes stationary bike
Wednesday, October 18, 2023
5 minutes bike warmup
Squats Deload
Bar x10, 135x5, 165x5, 195x5, 225x5
DB SLDLs - 60s x 10, 10, 10
Pull Ups (wide grip) assisted
-80# x 10, 10, 10
BW Dips 10, 10, 10
Face Pulls - 3 sets
15 minutes stationary bike
Friday, October 20, 2023
5 minute bike warmup
Bench Press De-load
Bar x 15, 135x5, 165x5, 195x5, 225x5
Inverted Rows x 10, 10, 10
Back Raises x 15, 15
Crunch Machine x 10, 10, 10
Pushups x 25, 20
15 minutes stationary bike
Saturday, October 21, 2023
20 minutes stationary bike
2.25-mile afternoon walk
Monday, October 23, 2023
2-mile pre-sunrise walk
Deadlift De-load
135x15, 225x5, 265x5, 315x3, 345x2
Leg Press Machine
Selectorized so IDK weight x 3 or so sets
Lat Pulldowns (V-handles) - 4 good sets
Crunch Machine - some for a few
20 minutes stationary bike
Tuesday, October 24, 2023
2-mile pre-sunrise walk
1-mile lunchtime walk
Wednesday, October 25, 2023
2-mile pre-sunrise walk
5-minute warmup on bike
OH Press De-load
Bar x 10, 95x5. 115x5, 135x5, 155x3, 175x3
Chest Supported T-Bar Rows
65x10, 90x10, 10, 10
CGBP
135x5, 165x5, 5
15 minutes stationary bike
Deload over. Back to work.
Sunday, October 29, 2023
Warmup with speed rope, foam roller, and stretching
Squat TM 320
Bar x10, 135x5, 165x5, 195x3
210 x 5
240 x 5
270 x 5
160 x 10, 10, 10, 10, 10
BB SLDLs
135x5, 185x5
225 x 10, 10, 10, 10, 10
Lat Pulls x 50
Cable Curlz x 50
Ab Crunch machine x 50
Tuesday, October 31, 2023
Bench Press TM 290 week 1
Bar x 20, 135 x 6, 165 x 5
195 x 5
225 x 5
245 x 5
145 x 10, 10, 10, 10, 10
BB Rows
135 x 10, 10, 10, 10, 10
Hammer Strength Incline Press
148 x 10, 10, 10, 10, 10
Triceps Rope Pulldown x 50
Face Pulls x 50
KB Uppercuts x 40/side
Wednesday, November 1, 2023
20 minutes stationary bike
2-mile evening walk
Thursday, November 2, 2023
5-minute bike warmup
Deadlift TM 365 week 1
135x10, 225x5, 225x3
245 x 5
275 x 5
305 x 5
Trap Bar DL
195 x 10, 10, 10, 10, 10
Hack Squat
180 x 10
140 x 10, 10, 10, 10
Chin Ups, assisted x 50
55# assist x 10
70# assist x 10, 10, 9, 6, 5
Friday, November 3, 2023
2-mile pre-sunrise walk
1-mile lunchtime walk
Saturday, November 4, 2023
5-minute bike warmup
OH Press TM 185 week 1
Bar x 15, 100x5
120 x 5
140 x 5
155 x 5
95 x 10, 10, 10, 10, 10
BW Dips x 10, 10, 10, 10, 10
Chest-supported T-Bar Rows
70 x 10
95 x 10, 10, 10
80 x 10
Triceps Rope Pulldowns x 50
Rear Delt Flye Machine x 50
15 minutes stationary bike
Sunday, November 5, 2023
20 minutes stationary bike
2.75-mile afternoon walk
Monday, November 6, 2023
Warmup with jumping jacks, some stretching, and squat jumps
Squats TM 320 Week 2
Bar x 10, 135x5, 165x5, 195x3
225 x 5
255 x 5
285 x 5
165 x 10, 10, 10, 10, 10 (high bar)
BB SLDLs
135x5
195 x 10, 10, 10, 10, 10
Lat Pulldowns x 50
EZ Bar Curlz x 3 sets
Lunchtime walk thrown in there, too.