Saturday, March 22, 2025
Bench Press TM 285 week 3
Barx15, 140x5, 170x5, 190x3
210 x 5
240 x 3
270 x 7, 4
Kroc Rows
105 x 20 ea
Hammer Strength Incline Press
308 x 5, 4
Triceps Overhead Cable Ext. x 3 sets
Hammer Strength Seated Curlz x 3 sets (close enough to incline)
Monday, March 24, 2025
Deadlift TM 345 week 3
135x10, 225x3
265 x 5
295 x 3
330 x 5 - this was a shitstorm.
ss with BW Chins x 5, 5, 5, 5, 5
Leg Press (low and narrow)
388x8, 478x5, 568x5
658 x 7
Cable Preacher Curlz (Freemotion) - 3 sets
Triceps V-Bar Pushdowns - 3 set
20 minutes stationary bike
We’re getting a little warm spell, and naturally I’m not acclimated to it yet. Easier to warm up, but harder to recover between sets.
Tuesday, March 25, 2025
20 minutes stationary bike
2-mile walk
Wednesday, March 26, 2025
OH Press TM 185 week 3
Barx15, 95x5, 115x5
135 x 5
155 x 3
175 x 7, 5
Chest Supported T-Bar Row
125x8, 145x5
170 x 7, 5
Dips
BWx8, +35x5
+70 x 6, 4
Cable Hammer Curlz - 3 sets
Triceps Pushdown - 3 sets
20 minutes stationary bike
Friday, March 28, 2025
Power Matrix 1-1
Squat 1RM- 365
barx15, 135x5, 185x5, 225x3
255 x 8
290 x 5
310 x 3
330 x 1, 1, 1 - nice confidence-building singles.
290 x 5 - tuckered out at this point. These were slow
SLDLs
135x5, 225x5
275 x 8 - these were best I’ve done in a while
Lying Leg Curlz
125x8, 140x8, 155x8
Precor Abench Crunch x 50
Gun Show superset
EZ Bar Curlz 80 x 10, 8, 7
Skullcrushers 80 x 10, 10, 10
I went in a little sluggish, as there was a potluck at work and all the sleepy carbs that go with it. The workout was good, but done at a very deliberate pace. 90 minutes for this modest body of work.
Saturdays, March 29, 2025
30 minutes stationary bike
3-mile afternoon walk
Sunday, March 30, 2025
Power Matrix 1-2
Bench Press 1RM 325
Barx20, 135x5, 165x5, 195x3
230 x 8 - unnecessarily exhausting
260 x 5 - sluggish
275 x 3 - moved well
295 x 1, 1, 1 - on the slow side
260 x 5 - easy
Cybex Eagle Lat Pulldown
150x6, 170x6, 190x6
210 x 8, 7
Hammer Strength Incline Press (selectorized)
180x5, 220x5
260 x 7, 5
Hammer Strength Seated Row (Overhand/Wide)
160 x 7, 6
Triceps Pushdown - 3 sets
Seated Curlz (machine) 3 sets
March 31, 2025
30 minutes stationary bike
2.5-mile walk
April 1, 2025
Power Matrix 1-3
Deadlift 1RM 375
135x10, 225x5
265 x 8
295 x 5
315 x 3
335 x 1, 1, 1 -went ok for DLs
295 x 5
Leg Press (low foot pos)
388x8, 478x5, 568x5
658 x 8 - good tough set
Leg Extension
210 x 10, 7
Calf Raises - 5 x 8 x 2x2plates
Pipes:
Cable Preacher Curlz - 2 sets
Triceps Rope Pushdowns - 3 set
April 3, 2025
Power Matrix 1-4
OH Press 1RM 215
Bar x 20, 95x5, 115x5, 135x3
155 x 8
175 x 5
185 x 3
195 x 1, 1, 1
175 x 5
Of all the lifts, this was the toughest to get through.
Underhand grip Lat Pulls
130 x 6, 160x5
175 x 9
Dips
BWx10, +45x6
+70 x 7
Chest-supported T-Bar Row
100x8, 135x5
170 x 7
Lateral Raise Machine
145 x 9
Rear Delt Flye Machine
145 x 8, 7
Triceps Cable Pushdown - 1 set
Triceps Overhead Extension - 1 set
Cable Curlz - 1 set
All these to mechanical failure
A lot of stuff in here, but all in good fun.
Saturday, April 5, 2025
New Cycle - Triumvirate - Tried and True
Squat TM 320 Week 1
Bar x 10, 135x5, 160x5, 190x5
210 x 5
240 x 5
270 x 10
Leg Press
388 x 10, 478 x 10, 568 x 10
Leg Curls - 130 x 10, 10, 10
BB Curls - 60x10, 70 x 10, 8 - Tried a straight bar today.
Band Pull-aparts x 100
20 minutes stationary bike
Sunday, April 6, 2025
30 minutes stationary bike
2-mile walk
Monday, April 7, 2025
Bench Press TM 290 week 1
135x10, 165x5
195 x 5 (mis-load)
215 x 5
245 x 10
275 x 3 - some extra
295 x 1 - and another
Kroc Rows
100#s x 22
Hammer Strength Incline Press (selectorized)
260 x 7, 4
V-Bar Triceps Pushdowns - 3 sets
20 minutes stationary bike
3-mile walk
Wednesday, April 9, 2025
Deadlift TM 330 week 1
135x5
225x5
255x5
285 x 10
Lat Pulls - Underhand grip
175 x 8
Crunch machine
Machine seated Curlz - 3 sets
20 minutes stationary bike
Been feeling an overall malaise so took it easy on myself tonight. Light on deads to regain some confidence.
Saturday, April 12, 2025
OH Press TM 195 week 1
Bar x 15, 85x5, 105x5
125 x 5
145 x 5
165 x 10
Chest Supported T-Bar Row
115x6, 140x5
175 x 6, 5
Close-Grip Bench Press
135x5, 165x5, 195x5
225 x 10
Triceps V-bar pushdown - 3 sets
Face Pulls x 50
20 minutes stationary bike
2-mile walk
Monday, April 14, 2025
Squats TM 320 week 2
Barx10, 135x5, 165x5, 195x3
225 x 3
255 x 3
290 x 10 - moved really well- wish I had more lungs
RDLs - 135x5
195 x 3
225 x 3
260 x 10
Leg Press
478x5, 568x5
658 x 6, 5 - legs were trembling
Leg Curlz
140x10
155 x 8, 6
Standing Calf Raises - 3 sets
I woke up this morning with some irritating sciatica and then spent most of the day chained to my desk (save the 10 minutes I snuck out to watch nearby major road construction-asphalt eaters rule!) and somehow managed to walk in loose and warm. It was a strange and glorious vortex of sweat and power. Had I not had to wait for the leg press and leg curl, I would have finished in 45 minutes.
Thursday, April 17, 2025
Bench Press TM 290 Week 2
Bar x 15, 135x5, 170x5
200 x 3
230 x 3
260 x 9 -explosive
260 x 5 - saved some for later
290 x 3 - smooth
320 x 1 - fast. spotter was perturbed that I didn’t try a 2nd.
BB Rows
95x5, 135x5, 165x5, 195x5
225 x 8
245 x 6
265 x 3 - one bite too many
Chest Flye - (low to high) -Freemotion machine
70 x 9, 6
Hoist Roc-it Lat Pulldowns
189 x 9, 7 - wheeeee - horsey ride
Triceps V-Bar pushdowns - 3 sets (last 2 full stack, they gotta remove a pulley)
BB Curlz (straight bar) 70# x 10, 10, 7
Took an extra day off after a very warm, long work day yesterday. I’m old and tired, and that shit wore me out.
I am still sore from Monday’s leg workout.
Saturday, April 19, 2025
Deadlift TM 325 week 2
135x5, 225x3
225 x 3
265 x 3
295 x 10
super-setted with
BW Chinups x 6, 5, 6, 5, 5
Cable Preacher Curlz (Freemotion)
70 x 8, 8 each arm
Precor Abench Crunch Seat
30# x 10, 10
20 minutes stationary bike
Monday, April 21, 2025
Concept 2 RowErg warmup - 1055m in 5:00
OH Press TM 195 week 2
Bar x 15, 95x5, 115x5
135 x 3
155 x 3
175 x 8, 5
Chest Supported T-Bar Row
125 x 6, 150 x 5
175 x 7, 5
LifeFitness Shoulder Press (Neutral Grip)
115x5, 145x5
175 x 6, 5
Triceps Rope Overhead Extension - 3 sets to failure
Concept 2 Erg Row - 3021m in 15:00
Tuesday, April 22, 2025
5-minute mobility drill
20 minutes stationary bike
2.5-mile walk
Thursday, April 24, 2025
Squat TM 320 week 3
Barx10, 135x5, 175x5, 215x3
245 x 5
275 x 3
305 x 7
BB SLDLs
135x5, 205x5
255 x 3
275 x 7
Hack Squat
180x5, 270x3
320 x 5
Leg Curlz
140x8, 155 x 8, 8
Leg Extensions
155 x 20 - I’ll pay for that
170 x 10
Calf Raises - 3 sets