Sunday, October 6, 2024
30 minutes stationary bike
2.25-mile evening walk
Monday, October 7, 2024
2-mile pre-sunrise walk
Bench Press TM 305 week 3 (Prileprin’s Chart)
Bar x 15, 135x5, 175x5, 205 x 3
230 x 5
260 x 3
290 x 2; 300 x 2; 310 x 1; 320 x 1
Kroc Rows
105#s x 21
Chest Flye (Low to High) - 3 sets
Incline DB Curlz - 25#s x 14, 10, 8
Triceps Cable Pushdowns - 4 sets
Tuesday, October 8, 2024
2-mile pre-sunrise walk
30 minutes stationary bike
Wednesday, October 9, 2024
2-mile pre-sunrise walk
Hammer Strength Iso Pulldowns
192 x 8, 8, 8
Deadlift TM 385 week 3 ( Prileprin’s Chart)
135x10, 225x5, 245x3
285 x 5
325 x 3
365 x 2, 2 (4) - Not moving well
Precor Abench Crunch x 50
Ended up going an hour late. Gym was overrun with Broccoli-heads even after 8pm. Would’ve liked to do something, anything for quads. Kids on leg presses, hack squats, even leg extensions. Frustrating.
Friday, October 11, 2024
OH Press TM 200 week 3 (Prileprin’s Chart -very last one)
Bar x 15, 90x5, 110x5, 130x3
150 x 5
170 x 3
190 x 2
200 x 2
210 x 1 - tough grinder
Chest Supported T-Bar Rows
125x5, 160x5
180 x 7, 6
Cybex Eagle Overhead Press Machine (Neutral grip)
90, 110, 130, 150, 170, 190 x 5 - ran the stack for funzies
Cable Preacher Curlz - 3 sets
Skull Crushers - 70#s x 15, 12, 10 - surprise appearance by this classic.
I was desperately seeking an open cable station, as every suburban, root-showing bleach blonde had dropped of their bored 15-year-old, and it was fuck-with-the-cables-so-the-old-man-can’t-finish-his-workout day. I spied an empty bench, except there was an expensive water bottle on said bench. Owner of the bottle notices me lasciviously coveting that bench.
“Dude, take it. I’m just parking my water bottle there”
Getting both a flat bench and an adequate EZ bar at the same time is a rare feat there, and I was genuinely excited. Buffed water-bottle owner was excited for me. I had to settle for 70#s which was probably for the best as it had been an era since I last performed these. The 80# never turned up, and I couldn’t see it being used in the free weight area (usually some 150# kid doing overhead extensions on an incline bench). It’s probably in the sauna or at the bottom of the pool.
Monday, October 14, 2024
New Cycle - New Programming
Leg Curlz - 4 sets
Squats TM 325 Week 1
Bar x 15, 135x5, 165x5, 195x3
215 x 5
245 x 5
275 x 5
215 x 5 x 5 (High Bar, Heels Elevated)
SLDLs
135x5, 185x5, 225x8 - Maybe I don’t need these right now
Cybex Eagle Lat Pulldowns
150x10, 170x9, x7, 150x12
EZ Bar Curlz 70# x 12, 9, 7
Calf Raises - 2 sets of 20ish
20 minutes stationary bike
Spent a fair portion of the weekend in the car travelling to and from L.A. to take the wife to see Billy Joel (bucket list item) Played at the brand-new Intuit Dome (near Sofi). That place is slick, but with all this modern phone/face ID/ entry and cashless/cardless purchasing of refreshments. Kinda like Logan’s Run - well except that it would have been empty since 90% of the crowd was over 30…
Wednesday, October 16, 2024
2-mile Pre-sunrise walk
1-mile lunchtime walk - finally nice enough
Bench Press (Massive Iron Bench Long Term phase 1 -
establish 10x10 weight) Attempting at 195#
Bar x 10, 135x5, 165x5
195 x 10, 10, 10, 10, 9.75 - knew I was in trouble on set 4
185 x 6
175 x 9, 8, 6, 8
BB Rows
135x5, 165x5, 195x5, 225x5, 5
Hammer Strength Incline Press
188 x 10, 10, 8
20 minutes stationary bike
So, we’re on the hunt for our starting weight on the bench press. The goal is 10 sets of 10, and the best guidance was 60% of your 1RM. I’ll drop down to 175 next week. I still had a pretty decent handle on those for sets 7-10 even after getting dropkicked, wedgied, and pegged by 195.
Saturday, October 19, 2024
Deadlift TM 355 week 1
135x10, 225x5
235 x 5
265 x 5
295 x 5
Trap Bar SLDLs
235 x 5 x 5 - these felt good
Chin Ups x 3, 3, 3, 3, 3, 3, 3, 3
Leg Extensions - 3 sets
Cable Preacher Curlz - 3 sets
Standing Calf Raises - 3 sets
Precor Abench Crunch - x50
20 minutes stationary bike
There was nothing spectacular today but was thorough and solid from start to finish. I owned every rep. I worked efficiently (except for during chins where I stood on a jump box between sets and the bird’s-eye view distracted me). And out of the ordinary for weekend workouts, I didn’t come home feeling like shit. And people around me doing awesome stuff outnumbered tools committing dumbassery today, so that was cool too.
Sunday, October 20, 2024
OH Press TM 205 week 1
Bar x 15, 75x5, 95x5, 115x3
135 x 5
155 x 5
175 x 5
155 x 5 x 5
BB Shrugs
135 x 10, 225 x 10, 315 x 5
Shrugs don’t really work for me. With short arms, the bar sets right on my junk.
High Pulls
135 x 10, 10, 10 - these serve a similar purpose, and work for me.
JM Press
135 x 8, 8, 8 - New to me, these got better each set.
Lateral Raises - 3 sets
Triceps Cable Rope Pulldowns - 3 sets
20 minutes stationary bike
Nearly empty gym gave me an opportunity to experiment with some new movements.
Thursday, October 24, 2024
Squats TM 325 week 2
Bar x 10, 140x5, 170x5, 200x3
230 x 5
260 x 5
290 x 5
FSL 230 x 5 x 5 (High Bar, Elevated Heels)
Leg Curlz - 115 x 10, 10, 10, 10
Cybex Eagle Lat Pulldowns
130x10, 150x10, 170x10, 10, 8
Precor Abench Crunch x 50
It’s band performance season, plus there was a midweek blood draw (awful numbers btw) so I’m working things around a bit.
Friday, October 25, 2024
Bench Press - Massive Iron’s Bench Long Term program, Phase 1, try 2
Bar x 15, 135x5
175 x 10 x 10 - Barely. All 10 sets were easy to 8, but reps 9 and 10 were brutal the last 3 sets.
Kroc Rows
110 x 19
DB Incline Press
60#s x 10, 10, 10 - after all that benching?
Triceps Rope Pulldowns - 3 sets - after all that benching?
Saturday, October 26, 2024
30 minutes stationary bike
2-mile afternoon walk
Sunday, October 27, 2024
Deadlift TM 355 week 2
135x10, 225x5, 3
255 x 5
285 x 5
315 x 5
FSL Trap Bar DL 255 x 5 x 5 (Stiff Legged)
Hammer Strength Pulldown (the high underhand one)
230 x 10, 7
Leg Extension 145, 160, 175 x 10
Busy day ahead so I called it here. Still thorough work. Biceps disagree.
Tuesday, October 29, 2024
Pre-sunrise 2-mile walk. 44F. Brrrrrr.
Lunchtime 1-mile walk.
OH Press TM 205
Bar x 15, 85x5, 105x5, 125x3
145 x 5
165 x 5
185 x 5
FSL 145 x 5 x 5
Lateral Raise Machine - 3 sets
Rear Delt Flye Machine - 4 sets
Chest Supported T-Bar Rows
90x10, 125x6
150 x 10, 6
Late evening session, close to closing time.
Thursday, October 31, 2024
Squat TM 320 week 3
Bar x 10, 135x5, 175x5, 215x3
245 x 5
275 x 5
305 x 5
245 x 8, 8, 8
The only set that felt good was the last one.
275 didn’t feel completely shitty.
Leg Curlz - 5 sets
Cybex Eagle Lat Pulldowns 5 x 12
Cable EZ Bar Curlz - 5 x 8
The gym was empty for Halloween. It was a beautiful thing. But squats were a clunker that took 45 minutes to get through.
Saturday, November 2, 2024
Bench Press TM 310 week 3 (I gave up on that other thing I was doing)
Bar x 15, 135x5, 175x5, 205x3
235 x 5
265 x 5
295 x 2 - Tanked pretty bad here.
DB Incline Press
70#s x 10, 10, 10, 10, 9
DB Rows
90#s x 10, 10, 10, 10, 10 ea.
Incline DB Curlz
25#s x 10, 10, 8
BTN Press
45x12, 65x12, 75x12, 85x10 -decent shoulder pump
I pretty bad wave of nausea crept into the 2nd half of this workout. The gym had a lite crowd for a Saturday and it would’ve been fun to get a bunch of random fluff work in.
Sunday, November 3, 2024
1-mile run in 11:50
20 minutes stationary bike
2.35 mile walk
Monday, November 4, 2024
2-mile sunrise walk
Deadlift TM 355 week 3
135x5, 225x5, 3
265 x 5
295 x 5
335 x 5
TBDL (Stiff-legged) 265 x 5 x 5
Pull ups (close grip neutral)
5, 4, 4, 4, 3
Cable Preacher Curlz - 3 sets
Tuesday, November 5, 2024
1-mile run in 11:35
20 minutes stationary bike
Crunch machine x 50
Wednesday, November 6, 2024
2-mile sunrise walk
5-minute C2 rowing warmup
OH Press TM 205 week 3
Barx15, 95x5, 115x5, 135x3
155 x 5
175 x 5
195 x 3 - over my head here.
155 x 5 x 5 - a bit of a grind at the end
Chest Supported T-Bar Row
180 x 6, 5
145 x 6
Lateral Raise Machine - 3 sets
Weighted Dips
BWx10, +45 x 9, 8, 6
Skullcrushers 70# x 12, 10, 10
Triceps Rope Pushdown - 3 sets
Thursday, November 7, 2024
2-mile sunrise walk
1-mile lunchtime walk
1-mile run in 11:22
20 minutes stationary bike
This time of year in the Central Valley is so nice for walking at practically any time of the day. 40F or better in the morning, under 70F in the day…
Friday, November 8, 2024
1.5-mile sunrise walk, 1-mile lunchtime walk
5-minute bike ride warm up
Squat TM 315 week 1
Bar x 10, 135x5, 175x5
205 x 5
235 x 5
270 x 10
205 x 8, 8, 8 (High bar, heel ramps)
Leg Press
568 x 8, 7
478 x 10
Leg Curlz
145 x 8, 7
130 x 9
Lat Pulldown
175 x 9, 7
145 x 9
EZ Bar Curlz 60# x 12, 10, 8
Standing Calf Raises - 2 sets
Late evening session. Figured it was time to shut it down when the clean-up crew showed up on the floor. And it’s past my bedtime.
Sunday, November 10, 2024
Warmup 5 minutes stationary bike
Bench Press TM 290 Week 1
Bar x 15, 135x5, 160x5
190 x 5
220 x 5
245 x 10
245 x 6
220 x 8
Kroc Rows
90#s x 23 ea
Hammer Strength Incline Press
278 x 9, 5
238 x 9
BTN Press
95 x 8, 8; 85x12
Cable Chest Flye (Low to High) - 2 sets
Triceps Rope Pushdowns - 4 sets
Incline Curlz - 3 sets
15 minutes stationary bike