Wednesday, December 18, 2024
Hack Squat
90x5, 5, 180x3, 3, 270x3
320 x 8 (f)
Deadlift TM 350 week 2
135x5, 225x3, 225x3
255 x 3
285 x 3
315 x 7 - Full stop
supersetted with
BW Chin Ups - 6, 5, 5, 5, 5, 5, 4 (35)
Lying Leg Curlz
140 x 10 (f)
Abench Crunches x 50
Moved well tonight. Elbow didn’t cause a ton of problems.
Friday, December 20, 2024
OH Press TM 185 week 2 (week 1 weights to make up for last week)
Bar x 15, 75x7, 95x6
115 x 5
135 x 5
155 x 11 (f)
Lateral Raise
145 x 8 (f)
Chest Supported T-Bar Row
165 x 7 (f)
Roc-it Chest Press
310 x 7 (f)
Triceps Rope Pulldown - 3 sets
Rear Delt Flye Machine - 3 sets
Post workout 2-mile walk. Wanted to see the neighborhood Christmas lights, instead got a face full of bone-chilling fog.
Saturday, December 22, 2024
2.25-mile walk with 20# weight vest walk
Sunday, December 23, 2024
Squats TM 325 week 3
Bar x 15, 135x5, 175x5, 215x3
245 x 5
275 x 3
305 x 5
BB SLDLs
135x3, 185x3, 225x3
285 x 8
Lat Pulldowns
175 x 9, 6
EZ Bar Curlz
70# x 10, 10, 7
Precor Abench Crunch x 50
Leg Extensions 205 x 10
Calf Raises - 3 sets
Monday, December 23, 2024
2.25-mile 24# weight vest walk
Tuesday, December 24, 2024
Bench Press TM 290 week 3
Barx15, 135x5, 165x5, 195x3
215 x 5
245 x 3
275 x 6 - good push
Kroc Row
100#s x 20
Hammer Strength Incline Press
328 x 4
278 x 7
Cable Lat Pullovers - 3 sets
BTN Press
75x6, 105x6
135 x 7
Triceps V-bar pushdowns - 3 sets 'til toast.
Crowds similar to what I expect after the new year.
Thursday, December 26, 2024
Deadlift TM 350 week 3
135x10, 225x5, 3
265 x 5
295 x 3
335 x 6
Hack Squat
90x6, 180x5, 270x3
340 x 7 (f)
Chin Ups x 5 - not feeling these
Hammer Strength Iso Pulldown (Underhand grip one)
230 x 8, 7
Leg Curlz
145 x 10, 9 (f)
115 x 15
Calf Raises - 2 sets
When I leapt up to grab the chin-up bar, I slipped and annoyed my lower back a bit.
Saturday, December 28, 2024
OH Press TM 185 week 3
Barx10, 95x5, 5, 115x3
135 x 5
155 x 3
175 x 7
Lateral Raise Machine
145 x 10, 9(f)
Chest Supported T-Bar Rows
165 x 10, 8(f)
Roc-It Chest Press
310 x 10, 8(f)
Triceps Rope Pulldowns -3 sets
Rear Delt Flye Machine - 3 sets
Freeform Cable Preacher Curlz - 3 sets
Pretty busy for a Saturday lunchtime. Hard to get in some of the assistance work since the casuals all gravitate to cables and easy technique machines like the RDF…
Sunday, December 29, 2024
3.25-mile afternoon walk
Monday, December 30, 2024
5-minute warmup on stationary bike
Squats TM 320 week 1
Bar x 10, 135x5, 165x5, 195x3
215 x 5
245 x 5
275 x 10 - decent effort
BW Pullups (overhand) x 3, 3, 3
Band Pull-aparts x 100
BB SLDLs
135x5, 205x5
255 x 10
Lat Pulls
175 x 8 (f), 6 (f)
Quad Ext
205 x 10 (f)
EZ Bar Curlz
70#s x 12, 10, 8
15 minutes stationary bike
Tuesday, December 31, 2024
30 minutes stationary bike
4+ mile foggy walk in the park. Is it a requirement to say “Good morning”, cheerily, to all 70 or so I passed on the trail?
So a recap of my year’s activities:
176 lifting workouts.
30+ hours on the stationary bike. Pretty meager when you think about it.
11 miles running. Tried to start twice. Just not interested in keeping it up.
70 minutes on the stairmaster. That’s 7 whole 10-minute sessions. I guess I wasn’t into that either.
3.5 hours rowing. I liked it for a while. Then I stopped enjoying it.
3.25 million steps. A quarter million less than last year. July was violently hot, and September was akin to strolling through a forest fire with persistent air Q issues. Not nice walking conditions.
Bodyweight went from low 240s to high 230s consistently, until the holiday reared its ugly baking habit into my pantry and fridge.
Wednesday, January 1, 2025
Bench Press TM 295 week 1
Barx15, 135x5, 160x5
190 x 5
220 x 5
250 x 11
Kroc Rows - warmups -bailed. Elbow still…
Hammer Strength Incline Press
308 x 5
288 x 7
BB Rows - do-able with straps
185 x 8
205 x 8 - still really unfulfilling
BTN Press
100x5, 120x5
140 x 7
Triceps V-bar pushdown - 4 sets
20 minutes stationary bike (while watching end of ASU v. UTx game)
Friday, January 3, 2025
Deadlift TM 350 week 1
135x10, 185x5
235 x 5
265 x 5
295 x 10
BW Chin-ups x 5, 5, 5, 5, 5, 5 (30) - supersetted w/ Deads
Hack Squat
90x5, 180x5, 270x5
360 x 5
Leg Curlz
145 x 10, 9(f)
Seated Machine Curlz - 3 sets
20 minutes stationary bike
Saturday, January 4, 2025
30 minutes stationary bike
2.25-mile walk
Sunday, January 5, 2025
OH Press TM 185
Bar x 15, 75x7, 95x6
115 x 5
135 x 5
155 x 12(f)
Chest-supported T-Bar Row
150 x 10, 8(f)
Machine Pec Deck - 230 x 10, 8(f)
Rear Delt Flye Machine - 145 x 10, 9(f)
Machine Lateral Raise - 115 x 10, 9(f)
Triceps Cable Overhead Extension - 3 sets, last to failure
Monday, January 6, 2025
30 minutes stationary bike
Tuesday, January 7, 2025
Squats TM 320 week 2
Bar x 15, 135x5, 165x5, 195x3
235 x 5
265 x 5
295 x 8 - solid push
BB SLDLs
135x5, 225x3
275 x 8
Lat Pulldowns
175 x 9, 6
EZ Bar Curlz
70# x 14, 9
Ab Roll Out 3 x 10
Crowded as hell, but I still managed to rock through in less than an hour.
Thursday, January 9, 2025
Bench Press TM 295 week 1
Bar x 15, 135x5, 165x5, 185x3
205 x 3
235 x 3
265 x 8(f)
Kroc Rows
95#s x 23(f, f)
DB Incline Press
80#s x 10
85#s x 11(f)
Incline Curlz
30#s x 9, 7(f)
BTN Press
95x5, 115x3
135 x 7
Triceps V-Bar Pushdowns - 3 sets
Good work in under an hour in a pretty busy facility.
Saturday, January 11, 2025
Deadlift TM 350 week 2
135x10, 225x5
245 x 3
275 x 3
315 x 10
BW Chin-ups x 5, 6, 6, 5, 5, 4 (31)
Hack Squat
90x6, 180x5, 270x3
360 x 5 (f)
Freemotion Cable Preacher Curlz - 2 sets
Seated Leg Curlz
145 x 10, 8(f)
Precor Abench Crunch x 50
I was worried when I pulled in because the parking lot was jam-packed. I guess mostly cardio peeps because I was able to bust through in an hour. Another efficient workout.
Sunday, January 12, 2025
3-mile afternoon walk
Monday, January 13, 2025
OH Press TM 185 week 2
Barx15, 85x6, 105x5
125 x 3
145 x 3
165 x 10 (f)
Chest Supported T-Bar Row
160 x 9 (f), 6 (f)
Hammer Strength Pec Flye
205 x 9(f), 6(f)
Rear Delt Flye
145 x 10, 10, 8(f)
Lateral Raises - 3 sets to failure
Triceps Rope Pulldown - 3 sets
Also, early morning and lunchtime walks (haven’t really been logging these)
Wednesday, January 15, 2024
Squats TM 325 week 3
Bar x 15, 135x5, 185x5, 225x3
245 x 5
280 x 3
310 x 6 - ok I guess
BB SLDLs
135x5, 205x3, 255x3
285 x 6
Cybex Eagle Lat Pulldown
190 x 10, 8(f)
Leg Extension
170 x 10, 190 x 8 (f)
EZ Bar Curlz
80 x 11, 6(f)
Ab Roller 4 x 8
Friday, January 17, 2025
Bench Press TM 295 week 3
Barx15, 135x5, 160x5, 190x3
220 x 5
250 x 3
280 x 6 - good push
Kroc Rows
100#s x 22 each
DB Incline Press
90#s x 9, 7
Incline DB Curlz
30#s x 10, 6
BTN Press
135 x 8 - beat the log book
Triceps Cable Pushdowns - 3 sets
Another super-dee-dooper efficient workout. The new crew are apparently all on the ellipticals or something…
Sunday, January 19, 2025
Deadlift TM 350 week 3
135x10, 225x5
265 x 5
300 x 3
335 x 5 - Shit set. Almost didn’t break the ground. Reps 2-4 ok.
BW Chin Ups x 5, 5, 5, 5
Leg Curlz - 3 sets
The feeling of fatigue was exceptional today. I was well fed, and well rested, but no legs today.
Skipped Hack Squats today. The machine was empty, and lonely. And beckoned me, longingly. For once I listened to my body and walked out after barely doing the minimum.
Tuesday, January 21, 2025
Warmup Concept2 Rower - 997m in 5:00 - draggin’ ass
OH Press TM 185 week 3
Barx15, 95x6, 115x6
135 x 5
155 x 3
175 x 7 - had a screwy rack with no safeties, so no #8 attempt
Chest Supported T-Bar Row
160 x 8
BW Dips x 12, 12, 12, 12, 12 (60)
Triceps Rope Pulldowns - 3 sets
Concept2 Rower - 2807m in 15:00
End of cycle
Thursday, January 23, 2025
5 minute stationary bike warmup
Squats TM 330 week 1
Barx10, 135x5, 160x5, 190x3
220 x 5
250 x 5
280 x 5 - min. reps, treated this like a de-load
Leg Curlz - 5 sets of 12
Leg Press
388 x 12
478 x 12,12, 12
EZ Bar Curlz 60# x 10, 10, 10
Triceps V-bar pushdown x 20, 15, 15
15 minutes stationary bike
Very crowded for a Thursday, mostly people doing sets of texting and scrolling. I almost lost it on a few people. Literally 20 minutes of the 90 there was spent waiting for equipment.