Wednesday, June 11, 2025
5-minute stationary bike warmup
OH Press
Barx15, 95x5, 115x5, 135x3, 155x3
170 x 8
155 x 8
Chest-Supported T-Bar Row
160 x 8, 7
Cable Chest Flye (Low to High)
70 x 8, 8
HS V-Squat
110x5, 130x6, 170x5, 210 x 1 - hip tweak here. I don’t like these
Cable Overhead Pullovers - 3 sets
Cross-body hammer curlz 40# x 10, 7
Skull Crushers 80# x 10, 10
Seated Leg Curlz - 145 x 6, 130 x 7 - shitty old cybex machine.
Everybody was doing whatever I was doing so this middling workout took 80 minutes. When it gets crowded, people who don’t know what the fuck they are doing just grab whatever machine is open, and half-ass it until what they really want opens up. A gym employee I always chat with said that membership sales on Monday and Tuesday were extraordinary. Fucking great.
2 Likes
Friday, June 13, 2025
5-minute stationary bike warmup
Squats - nope, hip still aggravated.
Dips - BWx10, +45# x 10, 7
Lat Pulldowns - 130x10, 160x6
190 x 6, 175 x 8
BTN Press - 65x10, 95x5
115 x 8, 8 - this actually wasn’t on the list today…
Back Raise - +45 x 10, 10, 10
Rear Delt Flye Machine - 3 sets
Triceps V-Bar Pushdown - 3 sets
BB Curlz - 70# x 15, 9
Calf Raises - 3 sets
15 minutes stationary bike
2 Likes
Give it a week or two, the novelty will wear off for the newbies… lol
1 Like
Monday, June 16, 2025
5-minute stationary bike
Hammer Strength Leg Press
130x10, 175x10, 220x10
265 x 10, 8
Bench Press
135x10, 185x6, 225x3, 250x3
275 x 6
250 x 7
Kroc Rows
100# x 22
Lateral Raises - 140 x 9, 7
Roc-It Lying Leg Curl - 158 x 10, 7
Face Pulls - 3 sets
Seated Curls (Hammer St) 115 x 10, 8
Triceps Rope Pushdowns - 2 sets
Abench Crunch Machine x 50
15-minutes stationary bike
3 Likes
Wednesday, June 18, 2025
5-minute stationary bike warmup
BB SLDLs
135x10, 185x6, 225x3
265 x 8
245 x 8
Hack Squats
90 x 10
180 x 10 - just a little test on the hip
Hammer Str. Incline Press
90x10, 180x5, 230x5
270 x 9, 7
Hammer Str. Iso Lat Pulldown (single arm)
70x10, 100x8
120 x 10, 12
DB Lateral Raises
25#s x 10, 10, 10
BB Shrugs
135x8, 185x8
225 x 8, 8
Cable Preacher Curlz - 3 sets
V-Bar Triceps Pushdowns - 3 sets
Calf Raises - 3 sets
By this time, I was inexplicably 95 minutes in. It was crowded, but I waited for no equipment. Did get chatted up by a couple of my gymbros I hadn’t seen in a while.
Skipped more bike riding.
2 Likes
Friday, June 20, 2025
Warmup with 5-minutes stationary bike
OH Press
Barx15, 95x5, 115x5, 135x3, 145x3
165 x 8
150 x 9
Leg Extensions
130x10, 160x8, 190x5
220 x 10
200 x 10
LF Machine Chest Flye
130x8, 160x6
190 x 8
170 x 9
Chest Supported T-Bar Rows
115x8, 140x6
160 x 7, 5
Seated Leg Curlz
110x8
145 x 10
160 x 6
Cable Lat Pullovers - 3 sets
Triceps Overhead Cable Ext - 2 sets
Hammer Curlz - 35# - 2 sets of 10
Precor Abench Crunch 20# x 50
2 Likes
Sunday, June 22, 2025
Warmup with speed rope, stretching & foam roller
Squats TM 300 - week 1 - Pro 5’s & FSL 5x5
Barx15, 135x5, 175x5
195 x 5
225 x 5
255 x 5
195 x 5 x 5
45 Deg Back Raises
+45# x 10, 10, 10, 10, 10
Precor Abench Crunch x 50
Supersets
BW Dips x 10, 10, 10
Assisted Wide Grip Pullups
-70# x 10, -95# x 10, 10 - ran out of gas here
So after a few rounds of Full body every other day I decided I needed to regroup. It was real, it was fun, but it wasn’t real fun. Frankly it was a pain in the ass in a perpetually crowded commercial gym.
Decided to go back to familiar with Forever- era 5/3/1. Every rep was done with command. Kid in the neighboring rack complimented my form, calling it “exquisite.” We’ll see how the back holds up with DLs. maybe just some Pro 3’s will be adequate for pulling.
2 Likes
Monday, June 23, 2025
30 minutes stationary bike
Triceps cable ext x 50
Cable Curlz x 50
Tuesday, June 24, 2025
Bench Press TM 275 Week 1 Pro 5s’ FSL 5x5
Bar x 15, 135x6, 160x5
180 x 5
205 x 5
235 x 5
265 x 2
295 x 2
180 x 5 x 5
Every damn rep paused.
One-arm DB Rows
95#s x 5, 15, 15, 15
45 Deg Back Raise
+45 x 25
Abench Crunch thingie
+25 x 25
Triceps V-bar pushdown - 3 sets
BB Curlz 60# - 3 sets
Face Pulls - 3 sets
3 Likes
Wednesday, June 25, 2025
30 minutes stationary bike
2-mile walk
Thursday, June 26, 2025
Deadlift TM 310 week 1, Pro 3s, FSL 5x3
135 x 10
205 x 3
235 x 3
265 x 3
295 x 2 - clean extra
205 x 3, 3, 3, 3, 3
Cybex Leg Extension
130 x 15, 15, 15, 12, 10
BW Dips x 14, 13, 12, 11 (50)
Lat Pulldown (Supine grip)
115 x 10, 10, 10; 130 x 10, 10
Triceps Cable Overhead Extensions - 2 sets
Face Pulls - 2 sets
Roc-It Seated Curlz - 2 sets
Tired.
Having a clean pull for the first time in months was a great feeling. Three hours post-workout and my back isn’t falling apart. Patiently getting my DL mojo back.
3 Likes
Saturday, June 28, 2025
Warmup with speed rope, stretching, and some foam roller
OH Press TM 185 Week 1 Pro 5s FSL 5x5
Barx15, 95x5
115 x 5
135 x 5
155 x 5
175 x 2
185 x 1
115 x 5 x 5
Chest Supported T-Bar Row
90 x 10, 115 x 10, 10, 10, 10
Ab Roll Outs x 30
DB SLDLs (sub for back raises)
75#s x 10, 10, 10
Triceps V-Bar Pushdowns - 2 sets
Face Pulls - 2 sets
Cable Preacher Curlz - 2 sets
My quads were so sore from Thursday’s over-do on the extensions, I was unable to perform back raises. The pain from the hip pads jamming into my quad actually made me want to vomit. SLDLs worked just fine.
3 Likes
Monday, June 30, 2025
Warmup with speed rope and stretching, foam roller
Squats TM 300 week 2 Pro 5s FSL 5x5
Barx10, 135x5, 175x5
215 x 5
245 x 5
275 x 5
215 x 5 x 5
Long slow slog but all the reps were good
Band Pull-Aparts x 100
BW Dips x 50
Lat Pulldowns - 130 x 10, 10, 10, 8, 6, 6
Triceps V-Bar Pushdown - 2 sets
BB Curl 60# - 2 sets
I felt weak and some mild nausea through the whole workout. Felt a little hip tweak during the supplemental work but pushed through. Seems ok now. Entire workout lacked umph.
2 Likes
Wednesday, July 2, 2025
Bench Press TM 275 week 2 Pro 5s FSL 5x5
Barx15, 135x5, 165x5
195 x 5
225 x 5
255 x 5
285 x 3 - fast
305 x 1 - easy
195 x 5 x 5
DB Rows
105#s x 5, 12, 12, 11, 10
45deg Back Raises
+25 x 10, +45 x 10, +70 x 10, 10, 10
Seated Incline Curlz - 2 sets
Rear Delt Flye - 2 sets
V-Bar Pushdowns - 2 sets
I forgot to log supplemental work duh
2 Likes
Friday, July 4, 2025
Warmup with speed rope, stretching, foam roller
Deadlift TM 310 Week 2 Pro 3s FSL 5 x 3
135 x10
225 x 3
255 x 3
285 x 3
315 x 2 Hook Grip to here
345 x 2 - pretty clean
225 x 3, 3, 3, 3, 3
Hammer Str. High Row
140 x 12, 10, 10, 10, 8
Hammer Str. Chest Press
190 x 10, 10, 10, 10, 10
Cable Preacher Curlz - 2 sets
Cable Overhead Tri Extensions - 2 sets
Face Pulls - 2 sets
This was about the best pull I’ve had in months. Dropping my TM radically has proven to be fruitful. Taking a few extras is rebuilding my confidence. The rest of the workout was fun, in spite of the crowded and very hot gym.
Happy 4th. The wife and I will be hunkered down. She is very allergic to all things sulfur, and we’ve already had one ER visit. On Tuesday, a palate of books delivered to her library were apparently contaminated with a sulfur-based pest control and she came home covered in bumps and rashes…
2 Likes
best wishes for your family. hope she feels better soon.
Thank you, sincerely for the positive thoughts. It has been a rough week.
1 Like
Sunday, July 6, 2025
Warmup with speed rope, stretching, foam roller
OH Press TM 185 Week 2
Barx15, 95x5, 115x5
125 x 5
145 x 5
165 x 5 - not so great, slow
125 x 5 x 5 - went ok
Chest-supported T-Bar Rows
115 x 10, 10, 10, 10, 10 - super-sets with the FSL above.
Leg Curlz - 3 sets
Abench Crunch x 50
DB Alternating Curlz x 2 sets
Triceps Cable Pushdowns x 2 sets
I guess my shoulder girdle isn’t important anymore since I forgot face pulls.
Otherwise, a fruitful day at the gym. Light Sunday afternoon crowd, but some good business getting done. Regular in next rack over was handling a four-plate squat like a boss. And an unfamiliar face was taking a swing at a four-plate bench.
2 Likes
Tuesday, July 8, 2025
Squats TM 300 Week 3, Pro 5s, FSL 5x5
Barx10, 135x5, 165x5, 195x3
225 x 5
255 x 5
285 x 5
225 x 5 x 5 - All these were good overall
Band Pull Aparts x 100
BW Dips x 13, 13, 12, 12
Triceps V-Bar Pushdowns - 2 sets
Face Pulls - 2 sets
Lat Pulldowns
130# x 10, 10, 6
I was toast at this point, so I bailed.
2 Likes
Thursday, July 10, 2025
Bench Press TM 275 week 3 Pro 5s FSL 5x5
Barx15, 135x5, 165x5, 185x3
205 x 5
235 x 5
260 x 5
290 x 3 - pretty solid extra
205 x 5 x 5
BB Rows
95x8, 135x7, 155x10, 10, 8, 7
Preocr Abench Crunch x 50
Triceps Rope Pushdown - 2 sets
Came home from work extremely fatigued, so I took a 30-minute nap in a cold dark room. Helped enough to have a decent bench session. Energy cratered fast after that.
2 Likes
Saturday, July 12, 2025
Warmup with speed rope, stretching & foam roller
Deadlift TM 310 week 3 Pro 3s FSL 5x3
135x5, 5, 185x3
235 x 3
265 x 3
295 x 3
325 x 2
355 x 2
235 x 3, 3, 3, 3, 3
BW Chin Ups 10 x 3 - supersetted with DLs
Hammer St. Incline Press
98x8, 188x8, 238x4
288 x 8, 6
DB Curlz 30# x 2 sets
Face Pulls - 2 sets
Overhead Triceps Cable Extensions -2 sets
20 minutes stationary bike
Real thorough workout but took my time. I had the rack near the window and roasted nicely in the summer heat. My legs are still fucked up from Tuesday’s squats. I can’t do FSL 5x5 anymore. Any squats at all take a lot out of my legs, but this is just way too much.
2 Likes