Wednesday, May 1, 2024
2-mile sunrise walk
30 minutes stationary bike
Thursday, May 2, 2024
2-mile sunrise walk
Matinee session
Warmup with Concept2 Rower- 5:00, 1132m
Bench Press TM 295 week 3
Bar x 15, 135x5, 165x5, 195x3
225 x 5
250 x 3
280 x 8 - last one a healthy grinder
Kroc Rows
95#s x 22
Hammer Strength Incline Press
188x8, 238x6
278 x 9, 6
Chest Flye (Low to High) - 4 sets (2 to failure)
Triceps Rope Pulldowns - 3 sets
Lateral Raise Machine - 4 sets
Quality work
Saturday, May 4, 2024
Deadlift TM 375 week 3
135x12, 225x5, 245x3
275 x 5
315 x 3
355 x 8 - great pull, best feel in a long-ass time
Hack Squat
90x10, 180x10
230 x 6
280 x 6 - forgot my knee sleeves
Hammer Strength Iso Lat Pulldown (the supinated grip one)
115/side x 6, 6
EZ Bar Curlz - 60# x 15, 12, 9
Calf Raises - 3 sets
Afternoon walk 2+ miles - just beat the storm
This was quality work.
Monday, May 6, 2024
2-mile sunrise walk
Warmup on Concept2 Rower - 1106m in 5:00
OH Press TM 195 week 3
Barx15, 95x5, 115x5, 125x3
145 x 5
165 x 3
185 x 6
Chest-supported T-Bar Rows
90x8, 115x8
140 x 10, 8
Dips (weighted)
BW x 10
+25 x 10
+45 x 10, 8
Lateral Raise Machine - 4 sets (last 2 to failure)
Conditioning - Circuit2 Rower - 3006m in 15:00
Optimal
Wednesday, May 8, 2024
Sunrise 2+ mile walk
Leg Curlz
115x10, 130x10,8
Squats TM 325 week 1
Bar x 10, 135x5, 165x5, 195x3
215 x 5
245 x 5
275 x 12
BB SLDL
135x5, 195x5, 225x5
255 x 12
Band Pull Aparts x 100
Lat Pulls (wide overhand)
130x10, 145x8
175 x 6
160 x 9
Precor Abench Crunch x 50
Thursday, May 9, 2024
2.25-mile sunset walk
Friday, May 10, 2024
2-mile sunrise walk
Warmup with Concept2 Rower - 5:00 for 1096m
Bench Press TM 300 week 1
Bar x 15, 135x8, 165x5
195 x 5
225 x 5
255 x 10 - a little weak
Kroc Rows
90#s x 22 ea,
Hammer Strength Incline Press
168x10, 218x6
268 x 9, 4 - I’m gassed I guess.
Cable Chest Flye (Low to high) - 3 sets (2 to failure)
Triceps Cable Extensions - 3 sets
Face Pulls - 3 sets
Cable Preacher Curlz - 4 sets
Not really strong, but reasonably thorough.
I don’t log my lunchtime walks all the time, but starting this week I quit for the summer. I don’t mind the heat, but I hate trying to finish my shift in a state of hot sweaty mess. I’ve thought about packing a “walking-only” shirt and keep some pit juice in my office, but trying to focus with beet-red-sweat-head just ain’t the way I want to do business. So lunch-break walking will resume sometime in October.
Sunday, May 12, 2024
Warmup with speed rope, stretching, foam roller
Deadlift TM 385 week 1
135x5, 225x5, 3
255 x 5
295 x 5
335 x 5
Just hit the minimum, but had loaded all sets 10# heavy.
Lat pulls (V- handle)
5 x 12 x 115
Hack Squat Sled
90x5, 180x5, 230x5, 270x5
I had a serious lack of energy, so a tapped out here. Did my non-negotiables.
2.25-mile sunset walk
Tuesday, May 14, 2024
Warmup with Concept2 Rower - 1063m in 5:00
OH Press TM 195 week 1
Bar x 15, 95x6, 115x6
125 x 5
145 x 5
165 x 9
Chest-supported T-Bar Rows
90x10, 115x8
135 x 10, 8 - drop sets 90x7, 45x8
Kid I was working in with insisted I do drop sets, and was genuinely excited that I actually followed thru…
Dips
BW (240) x 10
+35 x 10
+60 x 9, 6 - Technically a PR since I’ve never tried with 60. A 35# flat-sided plate and a 25# KB. Awkward as fuck.
Lateral Raises - 4 sets
Rear Delt Flye - 3 sets
2-mile evening stroll. The entire western sky was a spectacular orange to violet gradient.
Wednesday, May 15, 2024
2-mile sunrise walk
30 minutes stationary bike
Thursday, May 16, 2024
Wheels & Guns I
Triceps Pushdowns - 3 sets, 2 to failure
EZ Bar Curlz - 70# x 14, 8, 7
Squats TM 325 week 2
Bar x 10, 135x5, 165x5, 195x3
225 x 3
260 x 3
295 x 10 - Started off strong, then faded rapidly.
BB SLDLs
135x5, 185x3
205 x 3
235 x 3
270 x 10
Leg Extensions - 4 good sets, last with holds and failure.
Precor Abench crunch machine x 50
Dude in rack in front of me nearly decapitated his girlfriend. Unloaded one side of the bar that had 275 on it. You can get away with 2 plates, but not 2 and a half.
2-mile sunset walk
Saturday, May 18, 2024
Shield I
Bench Press TM 300 week 2
Barx15, 140x8, 170x5, 190x3
210 x 3
240 x 3
270 x 8 - Fair to middling.
Kroc Row
95#s x 20 - I’m starting to suck with these
Hammer Strength Incline Press
188x8, 238x6
288 x 9, 6
Lat Pulldowns (wide overhand)
130x8, 145x8
160 x 9, 7
DB Lateral Raises - 3 sets
DB Rear Delt Flye - 3 sets
Monday, May 20, 2024
Wheels & Guns II
Deadlift TM 385 week 2
135x10, 225x5, 3
265 x 3
305 x 3
345 x 3
Hack Squat
90x8, 180x5, 270x3
320 x 10 - best set in a long time
Leg Curlz - 4 sets (2 to failure)
Triceps Rope Extensions - 4 sets
Cable Preacher Curls - 4 sets
Precor Abench Crunches x 60
2-mile sunset walk - 40 minute stumblefest
Wednesday, May 22, 2024
Warmup on Concept2 Rower 1099m in 5:00
OH Press TM 195 week 2
Bar x 15, 95x7, 115x6
135 x 3
155 x 3
175 x 9
Hammer Strength Iso Lateral Row
190x8, 240x6
290 x 12, 11
Dips (Weighted)
BWx10
+35 x 10
+60 x 9, 6
Chest Supported T-Bar Rows
90x10, 115x8
135 x 10, 8
Chest Flyes (Low to High)
3 sets (2 to failure)
Lateral Raises - 4 sets, 2 to failure
Rear Delt Flye Machine - 3 sets, 2 to failure
30-minute full moon walk
Friday, May 24, 2024
Wheels & Guns I
Squat TM 325 week 3
Bar x 10, 135x5, 185x5, 225x3
245x5
275x3
310x7 - decent push, hadn’t felt strong working up
BB SLDL
135x5, 185x5
225 x 5
255 x 3
285 x 7
Leg (Quad) Extensions -
145x10, 160x10, 175x10, 190x9
Calf Raises - 2 sets to failure
Hoist Rok-it Seated Dip - 4 sets - Ok except for the unneeded see-saw action.
EZ Bar Curlz - 70# x 14, 11, 10
Spent most of the afternoon outside working in the warm sun, so I was a little drained, but otherwise all went well.
Saturday, May 25, 2024
30 minutes stationary bike
2-mile evening walk
Sunday, May 26, 2024
Warmup with speed rope, stretching and foam roller
Bench Press TM 300 week 3
Bar x 15, 135x5, 165x5, 195x3
225 x 5
255 x 3
285 x 6 - Rep 7 ended up on the bail-out pins
Kroc Rows
100#s x 20 each - pretty good movement
Hammer Strength Incline Press
188x8, 238x5
288 x 9, 6
Lat Pulldowns (wide overhand)
130x8, 160x6
175 x 8, 6
Cable Lateral Raises - 4 sets
Rear Delt Flye Machine - 3 sets
Monday, May 27, 2024
30 minutes stationary bike
3-mile midday walk
Tuesday, May 28, 2024
Wheels & Guns II
Deadlift TM 385 week 3
135x10, 225x5, 255x3
285 x 5
325 x 3
365 x 6
Hack Squat
90x10, 230x6
270x5
360 x 6
Leg Curlz - 4 sets
Triceps Rope Pulldowns - 4 sets
Cable Curlz - 4 sets
Thursday, May 30, 2024
Shield II
OH Press TM 195 week 3
Bar x 15, 85x5, 105x5, 125x3
145 x 5
165 x 3
185 x 7
Chest-supported T-Bar Rows
90x10, 115x10
145 x 10, 8
Dips
BW x 10
+45 x 10
+70 x 7, 6
Hammer Strength Iso High Row
60x10, 80x10, 100x10
120 x 9 each arm
Chest Flye (Low to High) - 4 sets
Lateral Raises - 3 sets
The gym wasn’t overflowing, but it was a bitch getting on anything attached to a cable tonight…
End of the cycle and a de-load is warranted. I don’t know if I like this assistance set up. Well, I like it but it doesn’t fit my situation. It makes me want to eat more. A lot more. I’m still over 30% body fat and don’t need to eat more.
Sunday, June 2, 2024
Warmup with speed rope, stretch & foam roller
Squats Deload
Bar x 10, 135x5, 170x5
205x5
230x5
265x5 - These were all sketchy
BB SLDL
135 x 5
155 x 12, 12, 12
Leg Extensions
130 x 12, 12, 12
Crunch Machine x 50
Band Pull Aparts x 100
Today is validation for the de-load. I felt awful. Plus, I pissed more this morning than a frat boy at a kegger. My sword was hardly in its sheath. I felt puffy but had no problem putting my belt on notch 10, with 11 being a possibility.
Tuesday, June 4, 2024
Warmup on Concept2. Rower - 5:00 for 1087m
Bench Press - De-load (poorly executed)
Barx15, 135x5, 165x5
185 x 5
215 x 5
245 x 5
275 x 1
305 x 1
335 x 1 - moved quick, best in a couple years
BB Rows
95x6, 135x6, 160x6, 185x10, 210x10
BB Incline Press
95x5
135 x 10, 10, 10
Triceps Overhead Rope Extension - 3 sets
Concept2 Rower - 3010m in 15:00
Thursday, June 6, 2024
Deadlift Deload
135x5, 5
225 x 3
265 x 3
305 x 3 - Let’s not make a chore out of this
Leg Press (varying foot position)
298x10, 388x10, 478x12, 10
Leg Curlz x 10, 10, 10
Crunch chair x 50
EZ Bar Curlz #70 x 12, 10
Stairmaster - 10:00, 562 steps, 35 floors
105F today, the first real hot day of the year. Many stayed away or are coming later. All this done in well under an hour.
Saturday, June 8, 2024
Concept2 Rower - 1037m in 5:00
OH Press De-load
Bar x 15, 95x5, 115x5
135 x 5
155 x 5
BW Chin Ups x 5, 5, 5
BW Dips x 10, 10, 10
Lateral Raises - 3 sets
Rear Delt Flye - 3 sets
Triceps Rope Pulldowns - 3 sets
Concept2 Rower - 3016m in 15:00