Saturday, January 25, 2025
warmup Concept2 Rower - 1010m in 5:00
Bench Press TM 300 week 1
Bar x 15, 135x6, 165x4
195 x 5
225 x 5
255 x 9 - doinked rack on rep 7
DB Rows
90s x 10, 10, 10, 10, 10
DB Bench Press
90s x 10
80s x 10, 8, 7 - I started to fade severely here…
Triceps Cable Pushdowns - 5 sets
Hoist Roc-it Bicep Curls - 3 sets
Started Concept2 rower, and 2 minutes in decided I didn’t want to continue.
Monday, January 27, 2025
Deadlift TM 360 week 1
135x10, 205x5, 205x3
235 x 5
275 x 5
305 x 10
SLDLs
185 x 10, 10, 10
Ab Rollouts x 10, 10, 8, 7
Triceps Rope Pulldowns - 3 sets
Cable Preacher Curlz - 3 sets
20 minutes stationary bike
Wednesday, January 29, 2025
OH Press TM 190 week 1
Bar x 15, 70x5, 90x5
120 x 5
140 x 5
160 x 11
ChinUps w 40# assistance - 8, 8, 8, 8, 7
BW Dips x 10, 10, 10, 10, 10
Hammer Curlz 25#s x 10, 10, 8, 8
Triceps Cable Pushdown - 5 sets
Face Pulls - 3 sets
20 minutes stationary bike
Friday, January 31, 2024
5 minute warmup on stationary bike
Squats TM 330 week 2
Bar x 15, 135x5, 175x5, 205x3
235 x 3
265 x 3
295 x 8
SLDLs
135x5, 205x3, 245x3
275 x 8
Band Pull Aparts x 100
Lat Pulldowns
175 x 8
160 x 10
145 x 12
EZ Bar Curlz
80 x 10, 8, 7
Saturday, February 1, 2024
30 minutes stationary bike
2-mile walk
Sunday, February 2, 2024
Warmup Concept2 Rower 1028m in 5:00
Bench Press TM 300 week 2
Barx15, 140x5, 160x5, 190x3
210 x 3
240 x 3
270 x 8 (f) - Great grind
Kroc Rows 95#s x 23
DB Incline Press 85#s x 9, 9, 10 (f)
Incline DB Curlz - 30#s x 10, 8, 6
Triceps V-Bar Pushdown - 4 sets
Concept2 Rower - 2658m in 15:00 - dragging by this point
Monday, February 3, 2025
20 minutes stationary bike
2.5-mile walk
Tuesday, February 4, 2025
Deadlift TM 360 week 2
135x10, 205x5, 3
255 x 3
290 x 3
325 x 7 - not bathed in glory
I genuinely wonder how long deadlifts will stay in my workout
BW Chin-ups x 6, 6, 6, 6, 5
Hack Squat
90x7, 180x5, 270x3
340 x 4 - sad effort
Cable Preacher Curlz - 2 sets
Running late, still managed an efficient albeit middling workout.
Wednesday, February 5, 2025
First Note: at just a few moments before midnight on Tuesday, I joined the 3rd generation as my first grandchild was born - an 8 lb boy.
30 minutes stationary bike
2-miles walking
Thursday, February 6, 2025
Concept 2 Erg - 1070m in 5:00 - gym bought 3 new ones
OH Press TM 190 week 2
Barx10, 70x6, 90x5, 110x3
130 x 5
150 x 3
170 x 9 (f) - good effort
Chest-supported T-Bar Rows
90x5, 115x5, 135x5
160 x 8 (f), 7 (f)
Dips
BWx10
+45 x 10, 9(f), 7(f)
Triceps Rope Pulldowns - 4 sets, last to failure
Hammer Curlz - 40#s x 8, 8 7(f)
congrats
Congratulations!
Saturday, February 8, 2025
Warmup with speed rope, foam roller, stretching
Squats TM 330 week 3
Barx10, 135x5, 175x5, 210x3
245 x 5
280 x 3
315 x 7 - really awesome set
BB SLDLs
135x5, 225x5, 255x3
285 x 7
Lat Pulldowns (wide)
130x8, 145x8, 160x5
175 x 8(f)
EZ Bar Curlz
80#s x 10, 8, 7(f)
Sunday, February 9, 2025
3.5-mile morning walk
Monday, February 10, 2025
Bench Press TM 300 week 3
Bar x 15, 135x5, 165x5, 195x3
225 x 5
255 x 3
285 x 6(f)
Kroc Rows
95s x 22(f)
Incline Curlz
30s x 10, 7, 6
BTN Press
140 x 7(f)
Roc-it Chest Press
310 x 9 (f)
Triceps V-Bar Pushdowns -3 sets
20 minutes stationary bike
Wednesday, February 12, 2025
Deadlift TM 360 week 3
135x10, 225x5, 250x3
270 x 5
305 x 3
340 x 5 - not in great form here
BW Chin-ups x 6, 6, 6, 5, 5, 5 - in between DL sets
Hack Squat
90x8, 180x5, 270x3
320 x 6 - tweak in calf stopped this set early
Cable Preacher Curlz - 3 sets
Friday, February 14, 2025
Concept2 Erg Warmup - 1078m in 5:00
OH Press TM 190
Barx15, 80x5, 100x5, 120x3
140 x 5
160 x 3
180 x 7
Chest-Supported T-Bar Row
115x5, 135x5
160 x 8, 7
Dips
BW x 10
+50 x 10, 8
Skull Crushers
90# x 10, 8, 7
Lateral Raise Machine - 145 x 10
Rear Delt Flye Machine - 145 x 10, 8
Concept 2 Erg - 3011m in 15:00
Saturday, February 15, 2025
30 minutes stationary bike
2.5 mile sunny day walk
Sunday, February 16, 2025
5-minutes stationary bike
Squats
Barx10, 135x5, 185x5, 225x3, 265x3
295 x 8 - (Low bar)
265 x 7 (high bar, heel lifts)
SLDLs
135x5, 225x5
265 x 8
Pullups BW (wide pronated) 3, 4, 3
Cybex Eagle Lat Pulldowns - 195 x 10, 8
EZ Bar Curlz - 80 x 10, 8, 7
Calf Raises - 3 sets
Ab Rollouts - 4 x 8
15 minutes stationary bike
Pretty thorough body of work today
Monday, February 17, 2025
30 minutes stationary bike
2+mile walk
Tuesday, February 18, 2025
Concept2 Erg - 1070m in 5:00
Bench Press
Bar x 15, 135x5, 185x5, 225x3, 245 x 3
275 x 7
275 x 5
BB Rows
135x5, 165x5, 195x5
225 x 8
225 x 6
BTN Press
95x5, 115x5, 135x3
145 x 7
145 x 5
Cable Curlz (Behind Body) -3 sets - I know there’s a name for these.
Triceps Cable Pushdowns - 3 sets
Concept 2 Erg - 3023m in 15:00
Wednesday, February 19, 2025
30 minutes stationary bike
2+miles walking
Thursday, February 20, 2025
TBDL - trying something new
145x5, 215x5, 265x3, 305x3
335 x 1 - this was a disaster
305 x 5 - just to save face
BW Chinups x 5, 5, 5, 5, 5 - these weren’t so awesome either
Seated Leg Curlz - 145 x 10, 9, 8
Leg Ext.
205 x 10, 6
Cable Preacher Curlz 70x8, 8, 8 ea
20 minutes stationary bike
I’ve been struggling with the conventional DL, consistently inconsistent. I thought the trap bar version would be more fitting a dude my age. It’s an Eliko TB so it should be good quality, but it feels off balance and the handles (low only on this model) feel too far apart. I still want to pick stuff up off the ground, but this never felt right… maybe more work on it, or maybe it’s just not for me.
Saturday, February 22, 2025
5 minutes stationary bike
OH Press
Barx15, 95x5, 115x5, 135x5, 1553x
175 x 8
175 x 5
Landmine T-Bar Rows - to replace occupied chest-supported version
75x5, 100x5, 125x5, 150x10
175 x 6
Bench Press
135x5, 165x5, 195x5, 225x3, 255x3
285 x 4
285 x 3
Triceps cable straps pushdowns - 3 sets
Lateral Raise machine - 170 x 8, 6
I had just wrapped up with presses and cleaned up my space as I stepped toward the chest-supported T-bar device just a few strides away. Some little fast-walking spinner got to it a moment ahead of me. With aggressive metal blasting in my ears, I lose touch with the real world, and thus I blurted out the “fffuuuuuuwwwkk” of despair. She glares at me. She’s not wearing earphones… Anyway I gather the material need to do the landmine version - and in the time I find all the parts (the T-bar was in a spot where it couldn’t possibly be used, and I had to try three different bars to find one where the T-bar would actually fit over the end of the sleeve) she managed two whole sets. Good thing I didn’t try to wait it out.
Somehow this turned into a real slow session.
Sunday, February 23, 2025
20 minutes stationary bike
3.33-mile walk.
76F today. Seems like a crime to have such nice weather.
