Tuesday, December 12, 2023
30 minutes stationary bike
1-mile lunchtime walk
Fluff stuff
Cable Lateral Raises - 4 sets
Cable Hammer Curlz (Rope) - 4 sets
Face Pulls - 3 sets
Cable Curlz - 3 sets
2 Likes
Wednesday, December 13, 2023
Squat TM 325 week 3
Bar x 10, 135x5, 185x5, 215x3
245 x 5
275 x 3
310 x 7 - decent effort
BB SLDL
135x5, 185x3
235 x 5
265 x 3
295 x 7
Leg Extensions
160 x 15
175 x 12, 9
Abench Crunch x 50
Calves
Did a lunchtime walk too.
2 Likes
Thursday, December 14, 2023
1-mile lunchtime walk
2-mile evening walk
Friday, December 15, 2023
Bench Press TM 295 Week 3
Bar x 20, 135x5, 165x5, 195x3
225 x 5
250 x 3
280 x 7 - solid push
Kroc Rows
90s x 23 ea.
Hammer Strength Incline Press
148x8, 188x6
258 x 9, 6
Triceps Cable Pushdowns - 3 sets
Rear Delt Flye Machine - 3 sets
Concept 2 Rower - 1620m in 9:35
This was fun. (As in, it didn’t suck as much as running). 1st time trying, and I will explore making this regular.
2 Likes
Saturday, December 16, 2023
2-mile evening walk - interrupted by coyote
About a half-mile into my walk, I encountered a coyote, one of a bunch that have encroached into our suburban neighborhood. It wasn’t too distressing to me, as I’ve seen them plenty while camping. I was concerned for outdoor pets in the area, and we were just around the corner from where I regularly get greeted by some cats. We were told through recent news reports, as well as social media, to contact the local PD. Well, they weren’t interested and gave me a different number to call- and that group was more interested in injured birds and the like. Well, fuck it. He ain’t pestering me any.
Sunday, December 17, 2023
Deadlift TM 375 week 3
135x10, 225x5, 245x3
275 x 5
315 x 3
355 x 6
Hack Squat Sled
90x10, 180x5 270x3
360 x 6
Leg Curlz - 3 hard-ass sets
Seated Calves - some for some, they hurt
Precor Abench Crunch - x 50
Concept 2 Rower - 2k meters in 10:55
1 Like
Monday, December 18, 2023
1-mile lunchtime walk
2-mile evening walk
Tuesday, December 19, 2023
1-mile lunchtime walk
High Pulls
115 x 10
135 x 10
155 x 8
OH Press TM 195 week 3
Bar x 20, 95x5, 115x5, 135x3
145 x 5
165 x 3
185 x 7
Chin Ups- Assisted
55# assist x 8, 8, 7, 7
Dips (weighted)
BW x 8
+30 x 8
+45 x 10, 9
Chest Supported T-Bar Rows
90 x 8
115 x 8, 10, 6
Concept 2 Rower
20:00 - 3320m
I was flanked by two tall lanky geezers that were pacing me. Less fun than before due to stiff back.
2 Likes
Wednesday, December 20, 2023
20 minutes stationary bike
35-minutes dreadmill - incline, 2 miles
Thursday, December 21, 2023
Squats - deload (poorly executed)
Barx10, 135x5, 185x4, 225x3
255x2
285x2
315x2
335x1 - pretty solid
Hammer Strength High Iso-row
196 x 10, 10, 10
Back Raises - Bw x 10, 10, 10
Precor Abench Crunch x 30
1 Like
Friday, December 22, 2023
4-mile walk in the park.
Nice way to start some rare extended time off work/
Saturday, December 23, 2023
Bench Press - deload
Bar x 15, 135x6, 165x5, 195x5, 225x3
235 x 3
265 x 2
295 x 1 - moved really fast
Hammer Strength Incline Press
98x5, 148x5, 188x5, 238x5
BB Rows
135x5, 155x5, 175x5, 195x5
Concept 2 Rower
2000m in 10:20
1 Like
Sunday, December 24, 2023
3.5-mile afternoon neighborhood walk. Started in fog, ended in full sun and a bit of rare winter sweat.
Monday, December 25, 2023
30 minutes stationary bike.
2-mile late afternoon walk
Tuesday, December 26, 2023
Warmup with speed rope, stretch, foam roll
Deadlift Deload
135x10, 205x5, 255x5
295 x3
335 x 2
375 x 1
Drew the last of the few old Texas Bars we have. It was old when I joined the gym over 8 years ago. Now there’s no knurl, and spins like a top - even with straps. Sigh.
Leg Press
298x10, 388x5, 478x5, 568x5
Leg Curlz- 2 sets
Chin Ups, assisted
70# assist x 6, 6, 6, 6
1 Like
Tuesday, December 26, 2023 - part 2
2.25-mile evening walk
Wednesday, December 27, 2023
3.5-mile mid-morning walk
OH Press - de-load
Bar x 15, 95x6, 115x5, 135x5
155 x 3
175 x 2
195 x 2
210 x 1 - moved well
225 x 0 - not this time
Chest-supported T-bar Row
70x10, 90x5, 115x5, 5
BW Dips x 10, 10, 10
Concept 2 Rower
2000m in 10:10
1 Like
Thursday, December 28, 2023
20 minutes stationary bike
2.25-mile walk
Friday, December 29, 2023
Warmup - speed rope, stretch, foam roller
Squat TM 330 week 1
Bar x 10, 135x5, 165x5, 195x3
215 x 5
250 x 5
280 x 12
BB SLDL
135x5
225 x 15
Lat Pulldowns - 4 sets
Band pull-aparts x 100
Conditioning
Stepmill - 10:00 - 33 floors. This was a gasser.
1 Like
Saturday, December 30, 2023
4.8-mile trail hike - 80 minutes of pesky drizzle
Sunday, December 31, 2023
Visit #176 to my full gym this year.
Warmup with speed rope, stretching and foam rolling
Bench Press TM 300 week 1
Bar x 15, 135x5, 155x5, 175x3
195 x 5
225 x 5
255 x 10+2+2 - a little pause-rest fun
BB Rows
135 x 5, 165 x 5, 195 x 5
225 x 5
135 x 15
Hammer Strength Incline Press
148 x 5, 188 x 5
258 x 10, 5
Face Pulls - 3 sets
Triceps Rope Pulldowns - 3 sets
Concept 2 Rower
2500m in 14:48 - a little slower pace
End of the year wrap-up:
I stated 3 simple goals at the outset of 2023-
-
Run 150 miles - failed miserably. I just lost interest some time in March. I was making progress and it was getting easier, but I just didn’t care.
-
Drop from 230 to 200lb body weight. Failed horribly. I weight 240. Not all of it went to my waist though, and I’ve regained some strength. I still mostly use the added notch on my weight belt.
-
Walk 3.5 million steps (9600 daily average) I pulled this off, crossing the magic number today strolling between the squat racks and the Hammer Strength machines. I have to figure that my magic phone counting device app has a +/- 1% error when counting steps (I tested it and it was accurate within a step @200 steps) but I know the distance overestimates my stride by about 10% so I never trust the distance.
1 Like
Monday, January 1, 2024
3.25-mile midday walk
30 minutes stationary bike
Tuesday, January 2, 2024
Deadlift TM 385 week 1
135x10, 225x5, 225x3
245 x 5
285 x 5
325 x 10
Hack Squat Sled
90x5, 180x5, 270x5
320 x 12
Chin-ups
70# assist x 5
40# assist x 5
BW x 5, 4, 4, 4 - I think holiday eating has weighed me down - a lot
Stepmill
10 minutes, 32 floors
1 Like
Wednesday, January 3, 2024
20 minutes stationary bike
1-mile lunch break walk
Thursday, January 4, 2024
Warmup with speed rope and stretching
OH Press TM 195 week 1
Bar x 15, 95x5, 115x5
125 x 5
145 x 5
165 x 10
Chest-supported T-bar Rows
90 x 15, 15
Dips
BW x 10
+25# x 10
+40# x 10, 9, 5
Concept2 Rower
3200m in 16:09
I got to go to the mountains for some work today, so I spent some time climbing stairs at elevation, so that was fun.
1 Like
Saturday, January 6, 2024
Warmup with speed rope and stretching. 15 x jumps and jump-downs
Squat TM 330 week 2
Bar x 15, 135x5, 185x5
235 x 3
265 x 3
295 x 10
BB SLDLs
135x5, 185x5, 225x3, 245x3
275 x 10
Lat Pulldowns
115, 130, 145 x 8
160 x 9
Stepmill
10 minutes, 530 steps, 33 floors - HR was in the high 140s the whole time
Now to put Christmas away… lotsa boxes.
1 Like
Sunday, January 7, 2024
2.25-mile afternoon walk as the clouds parted and the sun shone down upon me.
Monday, January 8, 2024
1-mile lunch break walk
Bench Press TM 300 week 2
Bar x 15, 135 x 6, 185 x 5
210 x 3
240 x 3
270 x 9 - real solid set
BB Rows
95x5, 135x5
155 x 15, 15
Hammer Strength Incline Press
188x5, 238x5
278 x 9, 7
Triceps Rope Pulldowns -3 sets
Concept 2 Rower
3200m in 16:49
Very simple, thorough, and efficient workout.
Had to resist temptation today. Cold Stone Creamery brought in about $800 worth of ice cream delights to my workplace to divvy up amongst the staff. All were housed in giant waffle cones and covered in delicious accessories. Fuckers all strolled around me stuffing their faces with the most glorious junk food in the universe…
1 Like
Tuesday, January 9, 2024
A small collection of short walks…
A day after the ice cream dilemma, someone brought a case of cupcakes to work. These were not as appealing, but justifying sneaking one could have been easy.
Just stay the course, man.
Wednesday, January 10, 2024
Deadlift TM 385 week 2
135x10, 225x5, x3
265 x 3
305 x 3
345 x 10 - Good hard set. Young bucks in the rack behind me complimented my form and effort. Pretty good for a guy my age. That’s what they said anyway.
Hack Squat Sled
90x10, 180x5, 270x3
360 x 7 - quads smoked
Hammer Strength Iso-Lat Pulldown (the underhand grip one)
4 sets with increasing resistance.
Stepmill - 10 minutes 33 floors, 538 steps - I was too roasted to enjoy these.
There was a lunchtime walk and other idle time pacing tossed in there too.
1 Like
Thursday, January 11, 2024
30 minutes stationary bike
1.5-mile lunchtime walk
Friday, January 12, 2024
1-mile lunchtime walk
OH Press TM 195 week 2
Bar x 10, 95x5, 115x5
135 x 3
155 x 3
175 x 8 - right side (elbow?) stiffened up…
Chest-supported T-bar rows
80 x 10
105 x 15, 15
Dips
BW x 10
+25# x 10
+45# x 10, 7
Lateral Raises - 3 good sets. Added due to kinda empty gym
Concept 2 Rower - 2000m in 10:00
New ailment: elbow on the outer boney knob… It doesn’t hurt during normal movements, but when I pulled a plate off the tree, the bitch emphatically let me know there’s an issue. I thought it was just old-man winter stiffness.
1 Like
Sunday, January 14, 2024
Warmup with speed rope, stretching, foam roller, & jumps
Squats TM 330 Week 3
Bar x 10, 135x5, 185x5, 225x3
250 x 5 - felt heavy
280 x 3 - moved a little better
315 x 6 - first 5 were fast, hit wall at rep 6.
BB SLDL
135x5, 225x5
265 x 3
295 x 6 - tough set
Lat Pulldowns
2 sets with wide overhand
2 sets underhand to alleviate irritation to elbow
Stepmill - 4 minutes of attempted HIIT programming. Clusterfuck.
We have new Stairmaster machines that are built like the Stepmills with the rolling steps, and they allegedly have a HIIT program where you can push your steps like you’re pushing a prowler. They even have different grips. Trying to figure out how to go from pushing to recovery is a bit of a hassle. After about 3 minutes of straight pushing I was gutted and had to just call it. Maybe some googleresearch can shed some light on making this work.
1 Like
Tuesday, January 16, 2024
Warmup with 5 minutes stationary bike (1 mile)
5 minutes Concept2 Rower for 1045m
Bench Press TM 300 week 3
Bar x 15, 135x5, 165x5, 195x3
225 x 5
255 x 3
285 x 6 - solid
305 x 2 - just for funzies
BB Rows
Bar x5 135x5
160 x 15, 15
Hammer Strength Incline Press
188x5, 238x5
288 x 8, 4
Triceps Pushdown x 2 sets
Concept2 Rower
1845m in 10:00
There was a half-hour foggy lunchtime walk thrown in there too.
1 Like
Wednesday, January 17, 2024
30 minutes stationary bike
2.5-mile walk
Thursday, January 18, 2024
Warmup with Concept2 Rower - 1995m in 10 minutes
Deadlift TM 385 week 3
135x5, 225x5, 265x3
285 x 5
325 x 3
365 x 6 - ok
Hack Squat Sled
90x5, 180x5, 270x3, 340x3
380 x 2 - no umph today.
Hammer Strength Lat Pulldowns - 4 sets
Stairmaster - 7 minutes in Overdrive mode
2:30 pushing
the balance in cruise mode
It’ll get better.
1 Like