Sunday, June 9, 2024
30 minutes stationary bike - 6.75m
30 minutes incline walk - 1.75m
Monday, June 10, 2024
Leg Curlz
85, 100, 115, 130, 145 x 10
Squats TM 330 week 1
Bar x15, 135x5, 165x5, 195x3
215 x 5
245 x 5
280 x 12
BB SLDL
135x5, 195x5, 225x5
255 x 12
Lat Pulldowns
130x5, 145x5, 160x5
175 x 8, 5
EZ Bar Curlz - 70# x 10, 8, 7 - It’s clear here I was running out of gas.
Stairmaster - 10:00, 562 steps, 35 floors
3 Likes
Tuesday, June 11, 2024
35 minutes stationary bike - HR mostly 110-120
Wednesday, June 12, 2024
Warmup w/ Concept2 Rower
5:00 - 1123m - sprint finish for the fun of it.
Bench Press TM 305
Bar x 15, 135x5, 160x5, 180x5
200 x 5
230 x 5
260 x 9 - Rep 10 barely made the bail-out pins
BB Rows
Bar x 5, 135x5, 165x5
195 x 5
215 x 10
185 x 9
Hammer Strength Incline Press
188x5, 238x5
288 x 9, 5
Triceps Rope Pulldowns - 3 hard sets
Concept2 Rower
15:00 - 3023m
Heatwave and packed gym made the building AC insignificant, so I was dogging it a bit. But overall good work.
2 Likes
Friday, June 14, 2024
Deadlift TM 385 week 1
135x5, 205x5
245 x 5
285 x 5
325 x 10 - first 5 full stop, last 5 tap n go. I thought I shit myself.
Hack Squats
140x5, 180x5, 250x5
300x5
320x5
340x3 - wasn’t feeling it today
Hammer Strength Iso Lateral Pulldown
90x6 ea
135 ea x 6, 5
Leg Extension
145 x 20
160 x 15
2-mile walk
Saturday, June 15, 2024
35 minutes stationary bike
2 Likes
Sunday, June 16, 2024
warmup with C2 Rower - 5:00 - 1037m
OH Press TM 195
Bar x 15, 95x7, 115x6
125x5
145x5
165x10
Chest Supported T-Bar Row
90x10, 115x10
135 x 10, 9
Dips (Weighted)
BW x 10, +45 x 10
+90 x 5, 3
Triceps Rope Pulldowns - 3 sets
Lateral Raise Machine - 2 sets
Rear Delt Flye Machine - 2 sets
After being treated by my son to a Mexican restaurant lunch, work was a little sluggish today.
2 Likes
Monday, June 17, 2024
35-minutes stationary bike
2-mile sunset walk
Tuesday, June 18, 2024
Back Raises - 3 x 10
Squats TM 330 week 2
Bar x 10, 135x5, 175x5, 205x3
230 x 3
265 x 3
295 x 10
BB SLDL
135x5, 175x3
215 x 3
245 x 3
275 x 10
Hoist Rok-it Lateral Pulldown - F ****** teeter toter*.
4 sets.
Leg Curlz - 120x 10, 130x 10, 10, 8
EZ Bar Curlz - 70# x 12, 9, 8
Stairmaster - 10:00, 587 steps, 38 floors
1.5-mile sunset walk. Witnessed the SpaceX Falcon launch soar over CA from Vandenberg takeoff.
2 Likes
Wednesday, June 19, 2024
30 minutes stationary bike
2-mile sunset walk
Thursday, June 20, 2024
Warmup - C2 Rower - 5:00, 1079m
Bench Press TM 305 week 2
Bar x 15, 135x5, 165x5, 195x3
215 x 3
245 x 3
275 x 8
Kroc Rows
95’s x 23
Hammer Strength Incline Press
188x8, 238x5
288 x 8, 5
Triceps Extensions - 3 sets
Face Pulls - 5 sets
C2 Rower - 15:00, 2953m
2-mile sunset walk
2 Likes
Man I wish we had one of these on the ship!!
1 Like
@taylortooswift
It’s one of those new “stepmill” type rather than the unilateral step FreeClimbers… They are huge machines.
1 Like
bigjeff68:
“stepmill”
Oh yeah the ones that the steps are more like a treadmill are the best. Brutal training.
Saturday, June 22, 2024
Warmup with speed rope, stretching, foam roller
Deadlift TM 365 week 2
135x10, 225x5, 3
265 x 3
305 x 3
345 x 8
Hack Squat
90x8, 180x8
270 x 10
360 x 1 - Hell naw
BW Chins - 10 sets of 3 about every minute or so
Cable Preacher Curlz (Freemotion) - 3 sets
2 Likes
Monday, June 24, 2024
warmup on C2 Rower 5:00, 1059m
OH Press TM 195 week 2
Bar x 15, 95x5, 115x5
135 x 3
155 x 3
175 x 8
Chest Supported T-Bar Row
95x10, 115x8
145 x 10, 9
Dips
BWx10
+45# x 10, 9, 7
Face Pulls - 5 sets
Cable Lateral Raises - 3 sets
2-mile evening walk
2 Likes
Wednesday, June 26, 2024
Leg Curls
100x10, 115x10, 130x10, 145x8
Squats TM 330 week 3
Bar x 10, 135x5, 215x3, 215x3 (skipped 185 somehow)
250 x 5
280 x 3
315 x 7 - really strong
SLDLs
135x3, 185x3
225 x 5
255 x 3
285 x 7
Band Pull Aparts x 100
Lat Pulldowns (wide pronated)
145x8, 160x8
175 x 8, 7
EZ Bar Curlz
80# x 10, 6, 6
Stairmaster
10:00, 565 steps, 36 floors
2-mile walk
2 Likes
Saturday, June 29, 2024
Warmup with C2 Rower - 5:00, 1105m
Bench Press TM 305 week 3
Bar x 15, 140x6, 170x5, 200x3
230 x 5
260 x 3
290 x 5, 4 - first set I doinked the j-cup with the bar and it messed me up.
Kroc Rows 100# x 20
Hammer Strength Incline Press
188x8, 258x6
318 x 5, 4 - loaded maybe 10# too much?
Triceps Overhead Extension - 3 sets
C2 Rower - 15:00, 3030m
2 Likes
Sunday, June 30, 2024
Warmup with speed rope, stretching, foam roller
Deadlift TM 385 week 3
135x10, 225x5, 255x3
285 x 5
325 x 3
365 x 5
Leg Press (Quad bias)
298x8, 388x6, 478x6
568 x 8, 6
(Glute bias - higher/wider foot placement)
568 x 10
Hammer Strength Iso Lateral Pulldowns
115/side x 8, 7
Leg Extension
130 x 10
145 x 20, x 15
Freemotion Cable Curlz - 3 sets
Precor Abench Crunch x 50
The high-rep extensions gave me the leg wobbles.
2 Likes
Monday, July 1, 2024
30 minutes stationary bike
2-mile evening walk
Tuesday, July 2, 2024
Warmup with some machine pressing and rowing
OH Press TM 195 week 3
Bar x 15, 95x5, 115x5, 135x3
145 x 5
165 x 3
185 x 6, 4
Chest-supported T-Bar row
90x8, 125x8
155 x 8, 6
Dips
BW x 10, +45x8
+70 x 8, 6
Lateral Raise Machine - 3 sets
Rear Delt Flye Machine - 3 sets
End of the cycle - I haven’t figured out what I’m doing next…
30 minutes recumbent bike
2 Likes
Thursday, July 4th, 2024
Leg Curlz - 110 x 12, 10, 10
Squats TM 320 week 1 (Prilepin’s Chart)
Bar x 10, 135x5, 165x5, 195x3
225 x 5
255 x 5
290 x 5, 5, 4, 4 (18)
Ab Roll-outs - 3 x 10
Lat Pulldowns (wide pronated grip)
130 x 10, 10, 10, 10, 10
BW Dips x 12, 12, 13, 13
Low grade nausea for the bulk of the workout, as the heat has rolled in. My favorite squat rack is right under an east-facing window and the angry morning sun spotlighted my first foray into using Prilepin’s Chart for my top set reps/sets. I confess I didn’t enjoy it, as the gym was a crowded sweaty mess. I should just stop being a wuss.
2 Likes
Saturday, July 6, 2024
Warmup with some machine pressing/rowing
Bench Press TM 290 90% week w Prilepin’s Chart -
Bar x 10, 135x5, 165x5
195 x 5
225 x 5
260 x 6, 6, 6 (18)
BW TRX Inverted Row x 50
Back Raises 35# x 50
Leg Press - some# x 50
Crunch chair thing x 50
Face Pulls - 3 sets
Triceps Overhead Extension - 3 sets
Walked out int 112F/44.4C heat to burn more cals
2 Likes
Sunday, July 7, 2024
30 minutes stationary bike
2-mile dreadmill walk
Too damn hot to go outside for anything.
Monday, July 8, 2024
Deadlift TM 355 90% week - Prilepin’s chart
135x5, 5; 225x5, 3
255x3
285x3
315 x 6, 6, 6 (18)
BW Pullups (Neutral grip) x 4, 4, 4, 4, 4, 4, 4, 3, 3 (34)
BW Dips - x 13, 13, 12, 12 (50)
Leg Press
298x10, 388x10, 478x10, 10, 10
Ab Roller x 20 - very conservative stretch, still destroyed from Thur.
Freemotion Preacher Cable Curlz - 3 sets
2-mile dreadmill walk -
Gym AC broken but still more tolerable than outside. 110f (43.3C) as I type. And no relief in sight.
2 Likes
Wednesday, July 10, 2024
OH Press TM 185 - 90%week (Prilepin’s Chart)
Bar x 10, 85x6, 105x5
125 x 3
145 x 3
165 x 6, 6, 6 (18)
Close Grip Bench Press
225 x 6, 6, 4
Chest Supported T-Bar Row
140 x 8, 7, 7
Rear Delt Flye Machine - 3 sets
Lateral Raise Machine - 3 sets
Triceps Cable Pushdowns - 3 sets
2 Likes
Friday, July 12, 2024
Squats TM 320 85% week (Prilepin’s Chart)
Bar x 10, 135x5, 165x5, 195x3
215 x 5
245 x 5
275 x 6, 6, 6, 6 (24)
BB SLDLs
135x5, 185x3, 225x3
245 x 8, 8, 8
Leg Press (Quad focused)
388x5, 478x5
568 x 8, 7, 6
Calf Raises - 2 sets
It was hot and muggy again, so I took my sweet time getting through this. I also realized as I started was that the only water I drank all day came in the form of black coffee.
2 Likes