Friday, January 19, 2024
Circuit x 10 thru
53#KB Rows x 5 ea.
BW Pushups x 10
BW Squats x 15
completed in 22:30
followed by 2-mile walk
Friday, January 19, 2024
Circuit x 10 thru
53#KB Rows x 5 ea.
BW Pushups x 10
BW Squats x 15
completed in 22:30
followed by 2-mile walk
Saturday, January 20, 2024
Warmup with speed rope, stretching & foam roller
Jumps (up/down) x 10
Med ball twist slams x 6/side
OH Press TM 195
Bar, 95x5, 115x5, 135x3
145 x 5
165 x 3
185 x 6
Chest-supported T-Bar Rows
70 x 10
90 x 10, 10, 10, 10 10
BW Dips x 14, 13, 12, 11
Rear Delt Flye machine - 3 sets
Lateral Raise machine - 3 sets
Stairmaster - 10:00 - 33 floors - HR 140-150 the full run
Monday, January 22, 2024
New cycle, switching to 3/5/1 configuration to accommodate a mid-cycle de-load (to accommodate a minor medical procedure)
Concept2 Rower - 1145m in 5:00 for warmup
Squats TM 335 (3s week)
Bar x 10, 135x5, 165x5, 200x3
235 x 3
270 x 3
300 x 10 - (“Hit the Lights” in my ears) generally good, but reps 8 & 9 may have been high
BW Back Raises x 14, 13, 12, 11
Precor Abench Crunch x 14, 13, 12, 11
supersetted-
BW Dips x 14, 13, 12, 7, 4
Pullups (wide grip) assisted (-90#) x 13, 12, 8 (-105#) x 9, 8
These annihilated me. Maybe not enough rest between sets or whatever…
Face Pulls - 3 sets
Occupied a bench while staring at the Stairmaster I had planned to do. Dragged my ass home.
I switched to a full body, mostly body-weight assistance model in order to take some stress off my body. Maybe I need to acclimate a bit, but I was miserable for about an hour after this rather pedestrian set-up.
Tuesday, January 23, 2024
30 minutes stationary bike
2-mile walk
Wednesday, January 24, 2024
Rower - 5 minutes 1100m
Bench Press TM 305 3’s week
Bar x 10, 135x5, 165x5, 195x3
215 x 3
245 x 3
275 x 8 - great push
BB Rows
115, 135, 145, 155, 165 x 10 ea.
DB SLDLs
65#'s x 10, 10, 10, 10, 10
Triceps Rope Pulldowns - 3 sets
Stairmaster
10:00, 33 floors, 535 steps
Friday, January 26, 2024
Concept2 Rower - 5 minutes, 1090 meters - warmup
Deadlift TM 395 3’s week
135x10, 225x5, 245x3
275 x 3
315 x 3
355 x 8
Hammer Strength Iso-row
150 x 10, 10, 10, 10, 10
Hammer Strength Incline Press
180 x 10, 10, 10, 10, 10
Bulgarian Split Squats - BW - 3 x 10 ea
Saturday, January 27, 2024
4.5-mile trail walk
Sunday, January 28, 2024
Warmup with speed rope, stretching & foam roller.
OH Press
Bar x 10, 95x8, 115x6
135 x 3
155 x 3
175 x 8
Chest-supported T-Bar Rows
70x10, 90x10, 10, 10, 10
Back Raises
+25# x 10, 10, 10
Stairmaster - 10:00, 33 floors, 528 steps
Tuesday, January 30, 2024
Squat TM 335 5’s week
Bar x 10, 135x5, 165x5, 195x3
225 x 5
255 x 5 (unbelted)
285 x 5
Back Raises x 10, 10, 10, 10, 10
BW Dips x 10, 10, 10, 10, 10
Lat Pulls
115 x 10, 10, 10, 10, 10
A few days off to get my pipes checked. Liquid diet begins at 8am. Bowel evacuation initiates at 3pm Wed. Comedy gold soon to follow.
Friday, February 2, 2024
Rowing warmup - 1165m in 5:00
Bench Press TM 305 5’s week (All paused)
Bar x 15, 140x5, 170x5
200 x 5
230 x 5
260 x 5
BB Rows
135x10, 145x10, 155x10, 165x7, 175x7, 185x6
Leg Curlz
115 x 10, 10, 10, 10, 10
Stairmaster - 10:00, 36 floors, 570 steps
Saturday, February 3, 2024
4.5-mile trail walk
Sunday, February 4, 2024
Warmup with speed rope, stretching, foam roller, box jumps (on-and-off)
Deadlift TM 395 5’s week
135 x 10, 225 x 5, 5
255 x 5
295 x 5
335 x 5
Hammer St. Decline Press
186 x 10, 10, 10, 10, 10
BW Chin-ups x 5, 5, 4, 4, 4, 4. 4
Bulgarian Split Squats
25# x 10, 10, 10 each
Cable Rear Delt Flye - 3 sets
StairMaster - 3min+change, only about 10 floors
My heart rate roared into the high 150s (about 95% of max HR) so maybe I wasn’t meant to do this today.
Sciatica kept me up for a better part of the night. Treated with NSAIDs to get some zzz’s, but I could feel it on the deadlifts…
That crap is the worst, my man—here’s hoping it lets up quickly and you’re back to feeling good soon!
I find that it rears its ugly head when I spend a lot of time, well… on my rear. I loafed for most of Wednesday and Thursday (except for a billion trips to the bathroom) mostly on my favorite corner of the couch. I find I also have this problem on 3-day weekends or if there’s shitty weather and nothing to do but watch sports all day. In short, too much sitting is bad.
Monday, February 5, 2024
30 minutes stationary bike - HR didn’t top 100. Weird
Tuesday, February 6, 2024
AM- 1.75-mile walk w 24# vest
OH Press TM 195 5’s week
Bar x 15, 95x5, 115x5
125 x 5
145 x 5
165 x 5
Chest Supported T-Bar Rows
90 x 10, 10, 10
Meadows Rows
50 x 10, 10 each
Single Leg RDLs
30# KBs x 10, 10 ea - my balance is horrendous
DB Rear Delt Flye - 3 sets
Stairmaster - 10:00, 572 steps, 36 floors
Wednesday, February 7, 2024
Early AM 1.5-mile walk w 24# vest
1+mile lunchtime walk - fooking cold
Thursday, February 8, 2024
Early AM 1.5-mile walk w 24# vest
1+mile lunchtime walk
Warmup Rower - 1168m in 5:00
Squats TM 335 week 3
Bar x 10, 135x5, 185x5, 225x3
255 x 5 - beltless
285 x 3
320 x 6 - first 5 fast, 6th a bit of a grinder
BB SLDL
135 x 5
225 x 3
260 x 5
295 x 6 - brutal
Lat Pulldowns (wide pronated)
130x10, 145x5
160 x 9, 6
Leg Extensions - 3 sets
EZ Bar Curlz - 70# x 10, 8, 7
Saturday, February 10, 2024
Warmup with speed rope, stretching, jumps, medicine ball throws and twist-slams
Bench Press TM 305 week 3
Bar x 15, 140x5, 170x5, 200x3
230 x 5
260 x 3
290 x 6 - a lot of power, really awesome set.
DB Bench Press (slight decline)
90#s x 10, 7 - both sets to “safe” failure
Kroc Rows
100#s x 20 each
Triceps Overhead Extension Rope - 3 sets
Rear Delt Flye Machine - 3 sets
BB Curlz 45# x 20, 10, 10
Lateral Raise Machine - 3 sets
Stairmaster - 10:00 for 33 floors and 530 steps
This was a great workout, and I had a shit-ton of energy. Great turnaround from activity-free yesterday where I felt horrendous and had to gut-out a full day at work due to critical deadlines.
Monday, February 12, 2024
Warmup on Rower 5:00 - 1133m
Deadlift TM 395
135x10, 225x5, 255x3
295 x 5
335 x 3
375 x 5
Hack Squats
90x8, 180x5, 270x5
340 x 6
Chinups, Assisted
-70# x 8, 8, 8, 8, 6
Leg Curlz - 3 sets
Calf Raises
Stairmaster 6:30 - 350 steps, 22 floors - HR raced above 160 so I cut out early
Tuesday, February 13, 2024
1-mile lunchtime walk
1-mile run in 10:55
Wednesday, February 14, 2024
Warmup Rower 5:00, 1098m
OHP TM 195 week 3
Bar x 15, 95x5, 115x5, 125x3
145 x 5
165 x 3
185 x 6
Chest-supported T-Bar Rows
90x8, 115x6
135 x 8, 6
BW Dips x 10
+25 x 10
+45 x 10, 9
Triceps Rope Pulldowns - 3 sets
Cable Lateral Raises - 3 sets
Thursday, February 15, 2024
30 minutes stationary bike
Friday, February 16, 2024
Squats TM 340 week 1
Bar x 10, 135x5, 165x5, 195x3
225 x 5
255 x 5
290 x 10
BB SLDLs
135x5
205 x 5
235 x 5
265 x 10
Lat Pulldowns
130x8, 145x5
160 x 8, 7
Leg Extensions -3 sets
Hammer Strength High Curlz - 3 sets -on whatever the hell that machine is called.
Saturday, February 17, 2024
3-mile afternoon walk - racing ahead of the ‘storm’
Sunday, February 18, 2024
Warmup with Concept2 Rower - 1135m in 5:00 - was able to maintain a very steady and consistent pace.
Bench Press TM 310 week 1
Bar x 15, 135x5, 175x5
205 x 5
235 x 5
295 x 9 - Rep 10 stopped dead an inch short of the J-cups.
Hammer Strength Incline Press
188 x 15, 9, 7
Hammer Strength Iso-Rows (Low pronated handle)
140 x 10, 10, 10, 9
Triceps Cable Overhead Extentions - 3 sets
Face Pulls - 3 sets
Stairmaster - 10 minutes, 545 steps, 33 floors, HR topped at 151
Monday, February 19, 2024
2.25-mile evening walk
Tuesday, February 20, 2024
5-minute Rower warmup 1132m
Deadlift TM 405 week 1
135x5, 225x5, 3
265 x 5
305 x 5
345 x 8
Leg Press
180x8, 270x5, 360x5
450 x 12
Leg Curlz - 3 sets
Standing Calf Raises - 3 sets
Wednesday, February 21, 2024
2.5 mile evening walk
Thursday, February 22, 2024
Warmup with Rower 5:00, 1138m
OH Press TM 205
Bar x 15, 95x6, 115x5
135 x 5
155 x 5
175 x 8
Chest-supported T-Bar Row
90x8, 115x6
135 x 9, 6
Dips
BW x 10
+25 x 10
+45 x 10, 8
Worked in with a kid who had one of those chain belts to load the weight rather than my okie-rigged figure-8 strap & belt setup. I should invest in one–it was way easier to mount and dismount…
DB Rear Delt Flyes - 3 sets