Saturday, August 24, 2024
Face Pulls - 5 sets
Bench Press TM 300 week 1 (Prileprin’s chart)
Bar x 15, 140x5, 160x5, 190x3
210 x 3
240 x 3
270 x 4, 4, 4, 3 (15)
T- Bar Rows
100x10, 125x8
150 x 8, 8, 8
BB Incline Press
Bar x 10, 135x8, 165x5, 195x5, 225x5 - last rep a grinder
Rok-it Mid Row - 5 sets just for funzies. What a piece of shit machine.
Triceps Cable Pushdowns - 4 sets
EZ Bar Curlz - 70# x 10, 10, 8, 7
I was in the mood to stay all day and do fluffy shit, but chore hell awaits at home.
2 Likes
Monday, August 26, 2024
Deadlift TM 375 week 1 (Prileprin’s Chart)
135x10, 225x3, 3
265 x 3
300 x 3
335 x 4, 4, 4, 3
BW Pullups
Wide overhand x 4
Neutral grip x 5, 5, 5, 5
Leg Press Machine (LifeFitness) - 3 sets
Piece of crap machine with lousy ROM
Calf Raises - 3 sets
Cable Preacher Curlz - 3 sets
2 Likes
Tuesday, August 27, 2024
30 minutes stationary bike
2-mile walk
Wednesday, August 28, 2024
Rear Delt Flye machine - 3 sets
OH Press TM 195 week 1 (Prileprin’s chart)
Bar x 15, 95x8, 115x5
135 x 3
155 x 3
175 x 4, 4, 4, 3
Lateral Raises machine- 3 sets
Chest Supported T-Bar Row
90x10, 115x5
160 x 9, 8, 6
Neutral Grip seated press (Roc-It) - bunch of sets, 2 to failure
-the only machine press with a neutral grip, the only redeeming value of this rocking horse piece of shit.
I guess that’s enough
2 Likes
Friday, August 30, 2024
Leg Curlz - 5 good sets
Squats TM 340 Week 2 (Prileprin’s Chart)
Bar x 10, 135x5, 165x5, 195x3
225 x 5
255 x 5
290 x 6, 6, 6 (18)
Lat Pulldowns
145x8, 160x5
175 x 8, 7
Incline Bench Curlz - 4 sets @25#
Standing Calf Raises - 3 sets
Day off from work so I took an early session. Decent way to start a 4-day weekend
2 Likes
Sunday, September 1, 2024
Rear Delt Flye Machine - 5 sets
Bench Press TM 300 Week 2 (Prileprin’s Chart)
Bar x 15, 135x5, 165x5
195 x 5
225 x 5
255 x 6, 6, 6 (18)
Kroc Rows
80x8, 90x7
90 x 24
DB Incline Press
80s x 8, 8, 12
Overhead Cable Triceps Ext. - 4 sets
EZ Bar Curlz - 70# x 10, 8, 8
Ran out of gas right after the bench press sets, everything else after was deliberate and laborious.
2 Likes
Monday, September 2, 2024
30 minutes stationary bike
30 minutes dreadmill -1.8 miles
Tuesday, September 3, 2024
Deadlift TM 375 week 2 (Prileprin’s Chart)
135x8, 225x5
255 x 5
285 x 5
325 x 6, 6, 6 - This really didn’t move well
Hammer Strength Iso Pulldown
90/side x 10
115/side x 8, 7
Cable Preacher Curlz - 3 sets
Abench Crunch seat - x 50
Standing Calf Raises - 3 sets
Leg Extensions - 160, 175, 190 x 10
2-mile evening walk
2 Likes
Thursday, September 5, 2024
OH Press TM 195 Week 2 (Prileprin’s Chart)
Bar x 15, 85x8, 105x5
125 x 5
145 x 5
165 x 6, 6, 6 (18)
Chest Supported T-Bar Row
90x10, 115x8
135 x 11, 11, 8
Weighted Dips
BW x 10
+45# x 10, 8 - ran out of gas here
Lateral Raises - 2 sets to failure
Triceps Pulldowns - 4 sets
Precor Abench Crunch x 50
2 Likes
Wednesday, September 11, 2024
Leg Curlz - 4 sets
Squats TM 340 week 3 (Prilepin’s Chart)
Bar x 10, 135x5, 185x5, 225x3
255 x 5
295 x 3
325 x 2, 2
Lat Pulldowns -
115x12, 130x10, 145x9, 160x7, 175x7
EZ Bar Curlz - 70# x 8, 8, 8, 8
Standing Calf Raises - 3 sets
Precor Abench Crunch x 50
I guess it’s been a minute since I’ve been to the gym. Head colds usually don’t keep me down, but this one was a hammer. Hit Friday, and I spent the next 60 hours a sniveling little bitch.
2 Likes
Friday, September 13, 2024
Bench Press TM 300 week 3 (Prilepin’s Chart)
Bar x 15, 135x5, 165x5, 195x3
225 x 5
255 x 5
285 x 2, 2 (4)
Kroc Rows
85#s x 8, 95#s x 7
95#s x 22
DB Incline Press
85#s x 10, 10, 10
Incline DB Curlz
30#s x 8, 7, 5
Triceps Cable Overhead Extension - 3 sets
2 Likes
Saturday, September 14, 2024
30 minutes stationary bike
Sunday, September 15, 2024
Deadlift TM 375 week 3 (Prileprin’s Chart)
135x10, 225x5, 255x3
285 x 5
325 x 3
355 x 2, 2 (4)
Leg Press (Low feet)
388, 478, 568 x 10
Chin Ups (BW) 5, 5, 4, 4
Cable Preacher Curlz - 3 sets
Standing Calf Raises - 3 sets
Precor Abench Crunch - x50
I fear last week’s head cold has migrated to the chest. Low energy and ability.
2 Likes
Monday, September 16, 2024
0.9 mile run in 10:00 - pretty low effort
20 minutes stationary bike
Tuesday, September 17, 2024
OH Press TM 195 week 3 (Prileprin’s Chart)
85x6, 105x5, 125x3
145 x 5
165 x 3
185 x 2, 2, 2 (6)
Chest Supported T-Bar Row
115x10, 135x10, 10, 10, 10
Hammer Shoulder Press
150x10, 10, 10, 10, 10
Triceps Cable Pushdowns - x 14, 13, 12, 11 (50)
Lateral Raise Machine - 3 sets
Rear Delt Flye Machine - 3 sets
0.75-mile run in 8:05 - this did not go as smooth as last night. HR bumped above 170 (Based on age, my 100% is 165 so…)
I hate running. I like being able to run.
2 Likes
Wednesday, September 18, 2024
1.0-mile run in 10:54
20 minutes stationary bike
2.5-mile walk
Thursday, September 19, 2024
4th and final cycle using Prileprin’s chart
Squats TM 350 week 1 ( Prileprin’s Chart)
Bar x 10, 135x5, 185x5, 225x3
245 x 5
280 x 5
315 x 4, 4, 4, 3 (15)
Leg Curlz - 4 sets
Lat Pulldowns
145x10, 160x8, 175x7, 130x12
EZ Bar Curlz 75# x 8, 7, 6
0.75 mile run in 8:12
2 Likes
Saturday, September 21, 2024
Bench Press TM 305 week 1 (Prileprin’s Chart)
Bar x 15, 135x5, 165x5, 195x3
215 x 3
245 x 3
275 x 4, 4, 4, 3 (15)
DB Incline Press
85#s x 10, 9, 8
Kroc Rows
85#x8, 100#x5
100# x 20
Incline DB Curlz
25#s 10, 8, 7
Triceps Rope Pulldown - 3 sets
Sgt. Sidebends 2x20/ side
20 minutes stationary bike
2 Likes
Monday, September 23, 2024
Pre-sunrise 2-mile walk
Deadlift TM 385 week 1
135x5, 225x3
265 x 3
305 x 3
345 x 4, 4, 4, 3
Pull ups (neutral grip) 5, 5, 5
Precor Abench Crunch machine x 50
Brief effort tonight. Deads went well though.
2 Likes
Wednesday, September 25, 2024
2-mile pre-sunrise walk
OH Press TM 200 week 1 (Prilepin’s Chart)
Barx15, 90x5, 110x3, 130x3
140 x 3
160 x 3
180 x 4, 4, 4, 3
Chest-supported T-Bar Row
110x5, 135x5
160 x 8, 7, 6
Weighted Dips
BW x 15
+45 x 10, 8
Cable Preacher Curlz (Freemotion) -3 sets
Triceps Cable Pushdowns - 4 sets
Bulldozer Lateral Raises (Steve Shaw style) 35#s x 2 sets
(Someone left the DB next to my Cable station, so what the hell?)
2 Likes
Thursday, September 26, 2024
2-mile pre-sunrise walk
30 minutes stationary bike
Friday, September 27, 2024
2-mile pre-sunrise walk
Leg Curlz
115x10, 130x10, 10, 10, 10
Squats TM 350 week 2 (Prileprin’s Chart)
Bar x 10, 135x5, 165x5, 195x3
225 x 5
260 x 5
295 x 6, 5, 4, 3 (18) - Not great output today
Lat Pulldowns
130x6, 145x6, 160x5
175 x 8, 6
130 x 12
EZ Bar Curlz 70# x 11, 9, 7
Standing Calf Raises - 3 sets
2 Likes
Sunday, September 29, 2024
Bench Press TM 305 week 2 (Prileprin’s Chart)
Barx15, 135x5, 160x5, 180x3
200 x 5
230 x 5
260 x 6, 6, 6 (18) Some grinders in there
DB Rows
95#s x 10, 10, 10, 8, 7, 5
Hammer Strength Incline Press
188 x 20, 8, 8
Incline Curlz
30#s x 9, 7, 6
Triceps Cable Overhead Extensions - 3 sets
Face Pulls - 3 sets
20 minutes stationary bike
2 Likes
Tuesday, October 1, 2024
Pre-sunrise 2-mile walk
Deadlift TM 385 Week 2 (Prileprin’s Chart)
135x10, 225x5
245 x 5
285 x 5
325 x 6, 6, 6 (18)
Leg Press
388x5, 478x5, 568x5 - wasn’t feeling it. Stiff hip.
Pulldowns (Medium neutral) - 3 good sets
Cable preacher Curlz - 3 sets
Precor Abench Crunch x 50
Gym was stupid crowded today. Had to wait for every single apparatus.
(And no, there weren’t any fucking alternatives)
2 Likes
Thursday, October 3, 2024
OH Press TM 200 Week 2 (Prileprin’s Chart)
Bar x 15, 90x5, 110x5
130 x 5
150 x 5
170 x 5, 5, 4, 4 (18) -Not outstanding
Chest-supported T-Bar Rows
115x8
135 x 10, 10, 8
Weighted Dips
BW x 10
+35# x 10, 10, 8
Triceps Cable Pushdown - 3 sets
20 minutes stationary bike
2 Likes
Friday, October 4, 2024
30 minutes stationary bike
2-mile evening walk.
Saturday, October 5, 2024
Warmup with speed rope, foam roller, stretching
Squats TM 350 week 3 (Prileprin’s Chart- last week)
Barx10, 135x5, 185x5, 225x3
265 x 5
295 x 3
335 x 2, 2 (4) These sucked. Kinda glad it’s over
Leg Curlz - 3 sets (130x10, 10, 10)
Lat Pulldowns
145x8, 160x5
175 x 9
160 x 10
145 x 10
Curlz - 60# x 15, 12, 10
Calves - 3 sets
Precor Abench Crunch x 50
2 Likes