Saturday, May 3, 2025
5-minute stationary bike warmup
Squats
Bar x 10, 135x5, 165x5, 195x3
225 x 5
255 x 5
285 x 8, 5
BB SLDLs
135x5, 195x5, 225x5
255 x 8, 5
Leg Extension
160x8
190 x 10, 9
Calf Raises - 2 sets
15 minutes stationary bike
2 Likes
Sunday, May 4, 2025
30 minutes stationary bike
2-mile walk
5-minute mobility circuit
2 Likes
Monday, May 5, 2025
5-minute warmup on ErgRow
Bench Press
Bar x 15, 135x5, 165x5
195 x 5
225 x 5
255 x 8, 8
Kroc Rows
105 x 20 ea
Hammer Strength Incline Press
288 x 8, 4 - ran out of gas fast
Lat Pulldowns
175 x 8, 7
V-Bar Cable Pushdowns - 3 sets
BB Curlz 80# x 9, 8
Why was the gym empty today? Cinco de Mayo? I dunno, we were missing a lot of broccoli-headed high schoolers today. Maybe their parents were too drunk to drop them off.
2 Likes
Wednesday, May 7, 2025
Deadlift
135 x 5, 225 x 5 - Nope. Lower back pain. Can’t associate it necessarily with an injury, but it just doesn’t want to be part of picking anything up today. Moving on.
Hack Squat
90x8, 180x6
270 x 8, 6
Nautilus Glute Drive
105x8, 195x8, 265x6, 315x6
375 x 6, 6
Leg Curlz
155 x 9, 7
Calf Raises - 2 sets
I was out in the sun all day and felt like shit, and the back thing fucking with my deadlift… This still ended up being a really effective leg workout.
2 Likes
Friday, May 9, 2025
OH Press
Barx15, 95x5, 115x5
135 x 5
155 x 5
175 x 8, 7
Pulldowns (Underhand)
175 x 8, 8
CGBP
245 x 8, 6
Chest Supported T-Bar Row
160 x 8, 6
Lateral Raises - 3 sets
Rear Delt Flye - 2 sets
Cable V-Bar Triceps Pushdowns - 3 sets
2 Likes
Monday, May 12, 2025
Squats
Barx10, 135x5, 185x5
225 x 3
260 x 3
295 x 5 - Back tweak again. Same place doing DLs last Wed. Bummer since the weight was moving well.
Naturally skipped RDLs too.
Leg Extensions
175 x 8, 205 x 9
Leg Curlz
130 x 10, 145 x 9
Cybex Eagle Lat Pulldowns
170 x 8, 190 x 10
Calf Raises - 2 sets
20 minutes stationary bike
I guess I’ll reassess back on Friday.
2 Likes
Wednesday, May 14, 2025
5-minute stationary bike warmup (really just waiting for a bench)
Bench Press
Bar x 15, 135x5, 175x5
205 x 3
235 x 3
265 x 8
Kroc Rows
100 x 21 ea
Hammer Strength Chest Press
180x6, 220x3
260 x 7, 5
Pec Dec - 2 sets, this particular machine is a piece of shit. I think this is the 2nd time I’ve wasted energy on this. Startrac. And probably an original piece that was installed the same time the gym opened around 2001 or so.
Triceps V-Bar Cable pushdown - 3 sets
BB Curlz 80# x 10, 8
My normal 1.25-mile drive to the gym turned into a 10-mile congested 20-minute clusterfuck thanks to road construction. I was hoping that meant an empty gym. Instead, everyone decided that would be the ideal place to hunker down for the evening. I spent more time waiting for racks/machines than I did working out. 80 minutes for the above workout.
2 Likes
Friday, May 16, 2025
Hack Squat
90x10, 180x6, 230x3
290 x 8
BB SLDLs
135x8, 185x5, 225x3
255 x 8 - good way to ease back into these
Nautilus Glute Drive
195x5, 285x5
405 x 8
Standing Calf Raises -2 sets
Lat Pulldowns (Underhand grip)
140x8
175 x 8, 7
Good thorough workout in under an hour.
2 Likes
Sunday, May 18, 2025
OH Press
Barx15, 95x5, 115x5
135 x 3
160 x 3
180 x 7
Chest-supported T-Bar Row
115x10, 140x6
165 x 8, 6
Lateral Raises - 3 sets
Rear Delt Flye - 3 sets
Triceps Cable Pushdowns - 3 sets
Preacher Curl Machine - 3 sets
20 minutes stationary bike
2 Likes
Tuesday, May 20, 2025
5-minutes stationary bike
Leg Extensions
130x8, 170x5
210 x 10, 7
Squats
135x5, 185x3, 225x3, 255x3
285 x 8 - mid
SLDLs
135x3, 185x3, 225x3
255 x 8
Lat Pulldown (machine)
130x8, 170x5
190 x 7, 5
Calf Raises - 3 sets
15 minutes stationary bike
2 Likes
Thursday, May 22, 2025
Bench Press
Bar, 135x5, 185x5, 225x3
270 x 8, 4 - both ended with grinders
BB Rows
135x8, 185x5
225 x 8, 6
Hammer Strength Incline Press
188x5, 238x5
288 x 8, 5
BTN Press
95x5, 115x3
135 x 5 - not tidy
Triceps V-bar pushdown - 2 sets to failure
BB Curlz 80# x 10, 10
20 minutes stationary bike
2 Likes
Saturday, May 24, 2025
Hack Squat
90x8, 180x6, 270x4
320 x 8
Nautilus Glute Drive
155x8, 285x5
425 x 8
Leg Curl
145 x 8, 160 x 8, 8
Calf Raises - 2 sets
Lat Pulldowns (Underhand)
145 x 8, 160 x 8, 175 x 8
Deadlift
135x5, 225x3
275 x 1
315 x 1
At this point I realized that I had only consumed about 600 calories by 13:00, and my head was swimming after every pull.
2 Likes
Monday, May 26, 2025
Walk to gym (about 0.8 mi)
Lateral Raise Machine
110x8, 140x6
155 x 9, 7
OH Press
Barx10, 95x5, 115x5, 135x3, 155x3
170 x 8, 6
Chest-supported T-Bar Rows
115x8, 140x5
165 x 8, 6
Chest Flye Machine
130x6, 175x5
205 x 9, 8
Rear Delt Flye Machine
130x8
145 x 10, 8
Triceps V-Bar Pushdown - 2 sets
Cable Preacher Curlz - 2 sets
20 minutes stationary bike
Walk home from gym (I think like 30 miles 
)
2 Likes
Wednesday, May 28, 2025
Squat TM 310 week 1
135x5, 5, 185x3
205 x 5
235 x 5
265 x 12
BB SLDLs
135x5, 205x3
245 x 12
Cybex Eagle Lat Pulldowns
170 x 10, 150 x 10, 10
BB Curlz
70# x 10, 8, 7
20 minutes stationary bike
2 Likes
Friday, May 30, 2025
Bench Press TM 280 week 1
Barx15, 140x5, 160x5
180 x 5
210 x 5
240 x 12
Kroc Rows
100#s x 22
Incline DB Curlz
30#s x 8, 7, 6 - would’ve rather used 25s but whatevs
Hammer Strength Incline Press (selectorized)
260 x 7, 5
Triceps T-Bar Extensions - 3 sets
20 minutes stationary bike
2 Likes
Sunday, June 1, 2025
Deadlift TM 335
135x5
215 x 5
255 x 5
285 x 10 - back tweak about rep 9. I have an issue.
Hack Squats
90 x 5
180 x 5
Felt my back again pulling up my knee sleeves.
20 minutes stationary bike
2 Likes
Tuesday, June 3, 2025
OH Press TM 175 week 1
Barx15, 85x5
105 x 5
125 x 5
145 x 12
Lateral Raises - 3 sets
Rear Delt Flye Machine - 3 sets
Chest Flyes - 220 x 10, 8
Triceps V-Bar Ext - 3 sets
Cable Preacher Curlz - 3 sets
2 Likes
Thursday, June 5, 2025
5-minute stationary bike warmup
45deg Back Raise +45# x 10, 10, 10
Hammer St Leg Press - 150x10, 210x5, 270x5, 330 x 6
Cybex Eagle Lat Pulls - 150, 170, 190 x 10
BW Dips x 10, 10, 10 - forgot my belt for weighted dips
Hammer Overhand Rows - 130 x 10, 145 x 10
BTN Press - 95 x 10, 115 x 11
EZ Bar Curlz - 70# x 15, 8
Triceps V-Bar pushdowns - 2 sets
Precor Abench Crunches (weighted) x 50
15 minutes stationary bike
2 Likes
Saturday, June 7, 2025
5-minute stationary bike warmup
Leg Press - 298x10, 388x10, 478x10 - this aggravated my back.
Bench Press - Bar x15, 135x5, 165x5, 195x3, 225x3
255 x 8
235 x 10
BW Pullups Med Neutral x 5, 5, 5 - not glorious at all
Lateral Raise Machine - 145 x 8, 130 x 8
Rear Delt Flye Machine - 145 x 10, 160 x 8
Leg Curlz - 145 x 8, 130 x 10
Triceps Cable Overhead Ext - 2 sets
Seated Curlz (Roc-It) - 3 sets - wheeeeee!
Standing Calf Raises - 2 sets
15 minutes stationary bike
2 Likes
Monday, June 9, 2025
5-minute stationary bike warmup
Leg Extension - 210 x 10, 7
Hammer Incline Bench - 278 x 10, 7
Cable Rows - Neutral wide - 160 x 10, 8
Machine Shoulder Press - 130 x 8, 100 x 8
BB SLDLs - 235 x 5, 5 - just testing the back (and forgot straps)
Face Pulls - 3 sets
Triceps V-bar Pushdowns - 2 sets
Cable Preacher Curlz -2 sets
Precor Abench Crunch x 50
15 minutes stationary bike
2 Likes