Saturday, March 30, 2024 - late evening
30 minutes stationary bike
1+ mile walk on dreadmill, (a little late, didn’t want to creep out the neighborhood)
Sunday, March 31, 2024
warmup with speed rope, stretching and foam roller
Bench Press TM 315 week 3
Bar x 15, 135x6, 175x5, 205x3
235 x 5
270 x 3
300 x 5 - pretty good push
Hammer Strength ISO row - wide pronated grip
180 for 5 sets of 10
DB Bench Press (slight decline)
70#s x 10 for 5 sets
Lateral Raise Machine - 4 sets
Rear Delt Flye (on lateral raise machine) 4 sets
2 Likes
April 1, 2024
1-mile run in 10:34 – I’m not gonna say it didn’t suck
20 minutes stationary bike
and since it’s April Fool’s day…
20 sets of Bosu Ball curls – in the squat rack
supersetted with triceps kickbacks
2 Likes
April 2, 2024
Warm up: 5 minutes rowing 1078m
Deadlift TM 365 week 3
135x8, 225x5, 245x3
275 x 5
315 x 3
345 x 7 - adequate
Hack Squat
90x6, 180x6, 270x6
360x4 - felt tweak in my calf?
BW Chinups x 5, 5, 5
Abench Crunch Machine x 50
15 minutes rowing - 3032m
2 Likes
Thursday, April 4, 2024
OH Press TM 205
Bar x 15, 95x5, 115x5, 135x3
155 x 5
175 x 3
205 x 1
225 x 1 - yyyeaaaaahhh! Got it back. Excuse my genuine exultation.
195 x 4 - kinda fried by the time I got here
Chest-supported T-bar Row
90x8, 115x8
135 x 8, 8
BW Dips x 50
Cable Lateral Raises - 5 sets
10 minutes stairmaster - 570 steps 35 floors
End of the cycle. I hurt. I move slowly. I’ve blown it and I’m overdue for a de-load.
The 2-plate press was pretty sweet though.
4 Likes
225 is legit! I’m doing OHP tonight because of this!
@throwawayfitness & @taylortooswift , thank you both. the press is definitely my favorite show-off lift. Tons of guys can squat and pull way more than me, there are plenty of 3-plate benchers in my gym. But I rarely see people take 2 plates for a ride overhead. There was a dude that used to power clean-to-push-press 245 regularly and that was fun to watch.
1 Like
Saturday, April 6, 2024
Warmup with speed rope, stretch, foam roller. 10 jumps and jump downs.
Squat de-load
Bar x 10, 135x5, 175x5, 205x5, 235x5
BB SLDLs
135x5, 175x5, 205x5
Lat Pulldowns (wide grip) - 3 sets
Abench crunch machine x 30
I hate de-loads because I feel like I’m half-ass-ing it. But today there was a bit of a revelation. While squatting, I noticed a rather distinct problem with symmetry. The best I can tell, I have some more pronounced mobility issues in my left ankle and right hip.
3 Likes
Sunday, April 7, 2024
30 minutes stationary bike
then 2+ mile walk
Monday, April 8, 2024
Warmup on Concept 2 Rower - 5 minutes, 1058m
Bench Press de-load
Bar x 15, 135x5, 165x5, 195x3, 225x3, 255x2, 285x2 - all felt good
BB Rows
135 x 8, 8, 8
Concept 2 Rower - 15 minutes, 2904m
Packed nuts to butts tonight… even worse than Mondays normally are. If this had been a normal workout, I could see it taking 90 minutes to cover it all.
3 Likes
Tuesday, April 9, 2024
20 minutes stationary bike
2+ mile walk
Wednesday, April 10, 2024
Deadlift De-load
135x10, 225 x 5, 3
275 x 3
315 x 3
365 x 2 ok I guess
Hack Squats
110x10, 180x8, 275x8
BW Pullups (med neutral) 6, 5
Stairmaster 10 minutes, 600 steps 37 floors
Abench Crunch machine
3 Likes
Thursday, April 11, 2024
2+ mile sunrise walk
Friday, April 12, 2024
2+ mile sunrise walk
OH Press de-load
Bar x 15, 95x10, 115x5
135x5
155x3
175x2
Chest Supported T-Bar row
70x10
90x10, 10
Hammer Decline Press
186x10, 10, 10
Lateral Raise Machine - 3 sets
Rear Delt Flye - 3 sets
Deload over, I guess we’ll rock n roll on Sunday.
2 Likes
Sunday, April 14, 2024
Warmup with speed rope, stretch, foam roller
Leg Curlz - 3 sets
Squats TM 320 week 1
Bar x 10, 135x5, 165x5, 195x3
215 x 5
245 x 5
275 x 10
Band Pull-aparts x 100
BB SLDL
135x5, 195x5, 225x5
255 x 10
Lat Pulldowns (Wide Pronated)
115x10, 130x8, 145x8
160 x 8, 6
EZ Bar Curlz - 60 x 12, 10, 10
Leg Press 168 x 100 (no racking)
2+ mile walk. - After an entire weekend of rain, I walked out into overcast skies and the clouds then parted. And the temp went from frigid to toasty in minutes. All the seasons in one 40 minute walk.
3 Likes
Monday, April 15, 2024
30 minutes stationary bike
3-miles walking
Tuesday, April 16, 2024
2+ mile sunrise walk.
1-mile lunchbreak walk
5-minute Rower warmup, 1032m
Bench Press TM 295
Bar x 15, 135x6, 165x6
190 x 5
220 x 5
250 x 11
DB Incline Press
80s x 10 (15 deg)
85s x 8 (30 deg) forgot to adjust after a set of Kroc Rows
85s x 8 (15 deg) smoked
Kroc Rows
80s x 8, 90s x 7
90s x 23 - left side almost didn’t keep up
Triceps Cable Overhead Extensions - 3 sets (single arms)
Chest Flye (Low to High) - 3 sets (needs work)
I’m toast
2 Likes
Friday, April 19, 2024
2-mile sunrise walk
Deadlift TM 375 week 1
135x8, 225x5
245 x 5
275 x 5
315 x 10
Hack Squat
90x8, 180x8
270 x 6, 6, 6
Hammer Strength Iso Lat Pulldown
90/side x 8
115/side x 6, 5
Cable Hammer Curlz - 3 sets
2 Likes
Saturday, April 20, 2024
warmup with speed rope, stretching, foam roller
OH Press TM 195 week 1
Bar x 15, 85x5, 105x5
125 x 5
145 x 5
165 x 10
T-Bar Row
100x8, 125x8
150 x 8, 8
Meadows Rows
50 x 12 x 3 sets
Dips
BW x 10
+25 x 10
+45 x 10, 8
Lateral Raise Machine - 3 sets
Rear Delt Flye Machine - 3 sets
Thorough work in an empty gym.
3 Likes
Monday, April 22, 2024
2-mile sunrise walk
warmup with speed rope & stretching
Leg Curlz - 3 sets - 125, 140, 155
Squats TM 320 week 2
Bar x 10, 135x5, 165x5, 195x3
225 x 3
255 x 3
290 x 10 - solid set
BB SLDLs
135x5, 205x3, 235x3
265 x 8 - really ran out of breath
Band Pull-aparts x 100
Lat Pulldowns (wide overhand)
115x8, 130x6
160 x 8, 7
EZ Bar Curlz - 60# x 12, 10, 8
Standing Calf Raises - 3 sets
Precor Abench Crunch x 50
all in about 75 minutes, heat wave moderated the crowds today.
2 Likes
Tuesday, April 23, 2024
2-mile sunrise walk
Wednesday, April 24, 2024
5 minutes rower, 1077m
Bench Press TM 295 week 2
Bar x 15, 135x6, 175x6
205 x 3
235 x 3
265 x 9
Kroc Rows
100#s x 20
Hammer Strength Incline Press
148x8, 188x5, 238x5
288 x 8, 7
Triceps Rope Overhead Ext - 3 sets
Chest Flye Cable (Low to High) - 3 sets
2 Likes
Thursday, April 25, 2024
2-mile sunrise walk
30 minutes stationary bike
Friday, April 26, 2024
2-mile sunrise walk - then everything went to shit, literally
Saturday, April 27, 2024
This workout pushed back to today due to whatever crawled up my ass Friday morning.
Warmup with speed rope, stretching, foam roller
Deadlift TM 375 week 2
135x10, 225x 5, 3
255 x 3
295 x 3
335 x 5 - nothing holding me together today
Hack Squat
90x10, 180x10, 230x8
Hammer Strength Iso high row
182 x 12, 12, 12
While I no longer felt awful, my output was a heaping tower of shit. Hit my non-negotiables and bailed.
2 Likes
Sunday, April 28, 2024
Warmup with Concept2 Rower 5:00 & 1110m
OH Press TM 195 week 2
Bar x 15, 95x8, 115x5
135 x 3
155 x 5
175 x 8 - really good push
Landmine T-bar Rows
50x8, 100x8, 125x8
150 x 8, 7
Close Grip Bench Press
135x5, 155x5, 175x5
195 x 5
215 x 5
235 x 7
Rear Delt Flye Machine - 3 sets
Lateral Raise Machine -3 sets
V-Bar Triceps pushdown -3 sets
Much better than yesterday. Plus, the rodeo has left town, so the crowd was a little lighter without the day-pass throng. There was still the dumbass who insists on doing jump rope work in the crowded dumbbell area every weekend. He wears a weight belt while doing spider curls. I wish the cowboys had taken him with them when they left town.
2 Likes
Tuesday, April 30, 2024
2-mile sunrise walk
Warmup with speed rope and stretching
Leg Curls - 3 sets
Squats TM 320 week 3
Bar x 10, 135x5. 175x5, 215x3
245 x 5
275 x 3
305 x 8 - good grind
BB SLDL
135x5, 175x3
215 x 5
245 x 3
275 x 8
Band Pull Aparts x 100
Lat Pulldowns (wide overhand)
115x8, 130x8, 145x6
160 x 8, 7
EZ Bar Curlz 50# x 15, 15, 10
Stairmaster - 10 minutes, 528 steps, 33 floors
2 Likes