Tuesday, November 12, 2024
2-mile sunrise walk
1-mile lunchtime walk
Deadlift TM 340 week 1
135x10, 225x3, 3
225 x 5
260 x 5
290 x 10
SLDL 225 x 8, 8, 8
Hack Squat
230 x 10, 10
Leg Ext. - 3 sets - on a God-forsaken Hoist Roc-it. To hell with ROM, I guess.
Lat Pulldowns - Wide-ish Neutral
160 x 10, 8
145 x 10
Abench Crunch Chair Thingamajig x 50
I’m operating in a bit of a caloric deficit after a stern appointment with my GP
Wednesday, November 13, 2024
2-mile sunrise walk
1-mile run in 10:45 - improving
20 minutes stationary bike
Thursday, November 14, 2024
5-minute C2 rowing warmup - 1029m
OH Press TM 185 week 1
Bar x 15, 95x8
115 x 5
135 x 5
155 x 11, 7
135 x 9
Chest Supported T-Bar Row
135 x 12, 9
115 x 10
BW Dips x 15, 12, 12
Lateral Raises (The Catholic machine) -3 sets
Triceps Rope Overhead Ext - 3 sets
Rear Delt Flye Machine - 3 sets - Had to bully the biggest guy in the gym and his wife to get on this busy machine.
Concept2 Rower - 2869m in 15:00 - not exactly flying
Saturday, November 16, 2024
Warmup with speed rope, stretching, foam roller. Box jumps x 15
Squat TM 320 week 2
Bar x 10, 135x5, 165x5, 195x3
225 x 5
255 x 5
285 x 5
BW 45deg Back Raise x 75
Abench Crunch x 75
BW Dips x 50
Pull-ups, assisted (70#, 85#) x 50
Triceps Rope Pushdown x 50
Biceps Rope Curlz x 40
20 minutes stationary bike
I really like how I started this cycle from a pure enjoyment perspective. If I wasn’t 56 and 50lb+ overweight, it might fit my needs. But the facts are in front of me: I can’t haul 240lb around anymore. I can’t be a little bitch to big pharma just to keep my blood pressure and blood sugar from killing me. It’s easy to justify shoving more food down my gullet because I “just killed leg day.” I need to reign in my appetite and all my self-destructive habits. Having a workout that aligns with that would help. It will be a bit to dial in, but what I did today is closer to what I need than what I was doing last week, or even last month.
Saturday, November 16 part 2
20# vest walk - 2.25 miles.
Sunday, November 17, 2024
1-mile run in 10:34
20 minutes stationary bike
2-mile walk
Monday, November 18, 2024
5-minute C2 Rower warmup
Bench Press TM 290 week 2
Bar x15, 135x5 175x5
205 x 5
230 x 5
260 x 5
TRX Inverted Rows x 50
Pushups x 75
BW Back Raise x 75
Abench Crunch x 75
In about an hour in a crazy busy gym
Tuesday, November 19, 2024
1-mile run in 10:23
20 minutes stationary bike
Wednesday, November 20, 2024
2-mile sunrise walk
Deadlift TM 340 week 2
135x5, 225x5
245 x 5
275 x 5
305 x 5 - not my greatest work
Bulgarian Split Squats x 50 ea - these blow
Ab roller x 50 - I will pay for this. Probably about 2:30am tonight.
BW Dips x 50B
BW Chins x 3, 3, 3, 3, 3
Pretty wasted by the end, RFESS suck.
Friday, November 22, 2024
OH Press TM 185 week 2
Bar x 15, 85x5, 105x5
125 x 5
145 x 5
165 x 5
BW Pushups x 75
TRX Inverted Rows x 50
BW Back Raises x 75
Precor Abench Crunch x 50
My abs are destroyed by Wednesday’s ab roller extravaganza. I feel them in every movement.
Sunday, November 24, 2024
5 minute bike warmup
Squat TM 320 week 3
Bar x 10, 135x5, 175x5, 215x5
245 x 5
275 x 5
305 x 5
BW Back Raises x 75
BW Dips x 50
Pull-ups, Band-aided x 40
Ab roller x 10 - very short roll outs. Still crippled.
15 minutes stationary bike.
Monday, November 25, 2024
2.5-mile evening walk
Baked first festive pie of the season - actually the first one in about 5 years.
Tuesday, November 26, 2024
Warmup w C2 Rower 1029m in 5:00
Bench Press TM 290 week 3
Bar x 15, 135x5, 165x5, 195x3
215 x 5
245 x 5
275 x 5 - solid and strong
BW TRX Inverted Rows x 50
BW Pushups x 75
Ab Rollouts x 25 - these still hurt
BW Back Raises x 55
Triceps Cable Pushdowns - 4 sets
Monday, December 2, 2024
Warmup with 5 minutes stationary bike
Deadlift TM 340 week 3
135x5, 225x5, 225x3
265 x 5
295 x 5
325 x 5
BW Dips x 50
BW Pullups (neutral) x 4, 4, 4, 4, 4, 3 (23)
Ab Roller x 30
EZ Bar Curlz 60# x 15, 10
15 minutes stationary bike
Wednesday, December 4, 2024
5 minutes C2 Rower warmup
OH Press TM 185
Barx15, 85x5, 95x5, 115x3
135 x 5
155 x 5
175 x 5
Chest Supported T-Bar Row
140 x 9
125 x 11
Seated BTN Press
115 x 8, 6
Lateral Raises (machine)
125 x 10, 8
Rear Delt Flye Machine - 3 sets
Triceps Rope Pulldown - 4 sets
Fun workout, blasted through in an hour despite the crowds.
Friday, December 6, 2024
Squats TM 325 Week 1
Bar x 10, 135x5, 165x5, 195x3
215 x 5
245 x 5
275 x 10 - harder than it needed to be
BB SLDLs
135x5, 205x5
255 x 10
Lat Pulldowns
145x5, 160x5
175 x 9, 6
EZ Bar Curlz
45x6, 65x6
75 x 7
Ab Rollouts x 35
Leg Extensions
160x6, 175x6
190 x 12
A bit drawn out for what it was.
Sunday, December 8, 2024
Warmup with speed rope, stretch, foam roller
Face Pulls - 3 sets
Bench Press TM 290 week 1
Barx15, 135x5, 155x5, 175x3
195 x 5
215 x 5
245 x 11
Kroc Rows
95#s x 22
Hammer Strength Incline Press (selectorized)
240 x 9, 5
Triceps Rope Pulldowns - 3 sets
Incline DB Curlz 30#s x 8, 8, 8
Monday, December 9, 2024
20 minutes stationary bike - I’ve been slacking on cardio, plus I haven’t been taking any significant walks as our air quality here has been horrendous.
Tuesday, December 10, 2024
Warmup with stationary bike - 5 minutes
Deadlift TM 350 week 1
135x10, 205x5
235 x 5
265 x 5
295 x 10 - lungs before legs
BW Chinups x 5, 5, 5, 5, 4
BW Pullups (Neutral Grip) x 5, 5
Seated Leg Curlz
145 x 8, 7, 6
Cable Preacher Curlz - 2 sets
Hack Squat
90x5, 180x5
270 x 10 - solid set
Ab Rollouts x 8, 8, 8, 8, 8
15 minutes stationary bike
Solid and efficient workout in a very crowded gym
Thursday, December 12, 2024
Press TM 185 week 1 (accidently loaded week 2 weights)
Barx15, 85x5, 105x5
125 x 5
145 x 5
165 x 9 - solid set
High Pulls
135 x 8, 155 x 5 - too much weight
Trap Bar Shrugs
235 x 8, 305 x 6
Roc-it Chest Press
280x10, 310x5 -kinda fun
Lateral Raises
130 x 8, 7
Face Pulls x 50
Skull Crushers - 75# x 10, 10, 10
Chest-supported T-Bar Row
140 x 9
Cable Rope Hammer Curlz - 3 sets
This was an accessory and fluff-lovers wet dream. All this in just a few minutes over an hour.
Saturday, December 14, 2024
Warmup on stationary bike for 5 minutes
Squat TM 325 week 2
Bar x 10, 135x5, 165x5, 195x3
225 x 3
255 x 3
290 x 7 - went alright, but I ran out of gas
I switched racks during warmups, and in the process did a power clean with 165 to re-rack. I was ice cold, and pain shot through my left elbow. Nausea inducing pain. My left arm was an NPC for the rest of the workout.
BB SLDLs
135x5, 225x5
265 x 7
Leg Press
388x5, 478x5, 568x5
658 x 7
Calf Raises - 3 sets
Abench crunch machine x 50
Couldn’t even perform ab roll outs.
Ice and ibuprofen. Not a good day in the gym.
I hope you heal up quickly!
Sunday, December 15, 2024
3.25-mile walk with 20# vest.
Monday, December 16, 2024
Face Pulls - 4 sets
Bench Press TM 290 week 2
Bar x 15, 135x5, 185x5
205 x 3
235 x 3
260 x 8
BB Rows 135 x 5 - nope - elbow still too aggravated for pulling.
Hammer Strength Incline
278 x 5
328 x 3 - bit off more than I can chew
278 x 6
Lateral Raise Machine - 140 x 8, 7
BTN Press -
85x5, 105x5
125 x 8
So Hoist Roc-it has a machine that looks like it could be a pullover (like Nautilus only not). It’s actually a triceps overhead extension but…
it could work, right??!?!?
After a few sets, I determine the effective range of worthwhile resistance is way too short to work in this movement. Nothing ventured, nothing learned.
After watching a tutorial video:
Cable lat pullovers: OMFG!
2 sets smoked my lats - nice.
Triceps V-bar pushdowns. - these don’t aggravate my elbow.
3 sets 'til I’m smoked.
All things considered, a pretty productive workout.