2-mile walk - cut a little off the route just in time for the big raindrops. Had an unusual brisk SE wind at my back on the home stretch. Wet as it was, it was a nice change from the normal NW breeze in my face for the last quarter-mile.
Kirk Rows 115 x 6, 6, 5 - looking back, I did these wrong anyway…
Rear Delt Flye Machine - 3 sets
Mood and mind were definitely not in the game properly. At the end of the day, it wasn’t the worst body of work ever. There’s something about the Saturday crew that rubs me the wrong way. At no other time of the week is the gym ever in such a ridiculous state of disarray. Dumbbells get dragged into the next area code, plates look like they were deliberately racked on the wrong posts, bumper plates stowed in a dark corner with neither bars nor racks. And to top it off, one of my favorite pieces had been junked. The chest-supported t-bar row is gone with a replacement coming in a few weeks. It was only a few years old but had issues with the core coming undone at the hinge.
I seems I’ve been slacking in the cardio department… within a minute of being on the bike, my heart rate roared into the mid-120’s and stayed there the entire ride. Just a month or so ago I couldn’t even get it over 100 on the same damn bike without ramping up the pace a lot.
warmup with speed rope, stretch, foam roller and jumps
Deadlift TM 365 week 1
135x5, 225x5, 225x3
245 x 5
275 x 5
315 x 10
Leg Press
298x10, 388x10
478 x 10, 10, 10
Leg Curlz - 3 sets
Standing Calf Raise - 2 sets
Frankly, I was a steaming lump of shit today. I’m logging this workout 8 hours after leaving the gym, and I feel beat up. Like “quarterback with a 3rd-rate O-line” beat up.
2.5-mile trail walk. Didn’t time or measure until after. I guessed a little shorter than intended…
Sunday, March 24, 2024
Warmup with speed rope, stretch, foam roller & jumps
Deadlift TM 365 week 2
135x10, 225x5,3
255 x 3
290 x 3
330 x 8
Leg Press
180x10, 270x10
360x10
450x10, 10
Lat Pulldowns (medium neutral grip)
115, 130, 145 x 10
I feel worn down again, so I quit here.
I’m noticing a pattern on my weekend workouts. Despite getting more sleep, despite not having the rigors of a workday, despite having instant nourishment at my disposal, my Saturday or Sunday workouts always suck compared to my weekday workouts. I can’t figure it out.
Monday, March 25, 2024
30 minutes stationary bike
2-mile walk
Tuesday, March 26, 2024
5 minutes rowing warmup -5 minutes, 1134m
OH Press TM 205 week 2
Bar x 15, 95x5, 115x5, 125x3
145 x 3
165 x 3
185 x 7 - strong set
210 x 1 moved fast
225 x 0 good attempt, brick wall just past the forehead.
Chest Supported T-Bar Rows
90x10, 115x10
135 x 10, 8
Seated BB Press
95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 3
I don’t like these.
Clock was moving faster than I was. Inexplicably, this middling workout took 80 minutes.
I’ve been dragging the last handful of workouts and know I am desperately needing a de-load. To buy myself a little time to finish this cycle I took Thursday off. How did I spend this extra rest day? I spent 4+ hours in a car, walked at half my normal pace for a couple of miles (out of courtesy to my wife’s short legs), then sat in an inadequately-sized seat in a packed arena for three-and-a-half hours. I started Friday off right, having whiskey for breakfast, riding in a car for another 4+ hours, and figuring I don’t know how to rest so I’ll just workout late Friday evening anyway.
Friday, March 29, 2024
Warmup with 5 minutes rowing, 1057m
Squats TM 330 Week 3
Bar x 10, 135x5, 185x5, 225x3
255 x 5
285 x 3
315 x 5 - not exactly bathing in glory
BB SLDL
135x5
225x5
255x5
285x3 - Psoas, Sciatica - I don’t know the cause, but it hurt something awful.