Tuesday, July 15, 2025
40-minutes stationary bike
2-mile late evening walk
2 Likes
Wednesday, July 16, 2025
Lower 1 Week 1
Squats
Barx10, 135x5, 185x5, 225x3, 265x3
295 x 6 - Hip flexors never got loose. These were miserable.
BB SLDLs
135x5, 225x5
265 x 8, 6
Leg Extension
205 x 10, 9
Leg Press
568 x 8, 8
Calf Raises - 2 set
Ab Roller - 8, 8, 8
2 Likes
Thursday, July 17, 2025
45 minutes stationary bike
Friday, July 18, 2025
Bench Press
Barx15, 135x5, 165x5, 195x5, 225x3
RP set 255 x 9/2/2
Hammer Str. Shoulder Press
90x6, 140x6
RP set 180 x 8/3/3
Triceps V-Bar Pushdown
Stack x 12/5/3
Lat Pulldowns (wide overhand)
130x6, 160x6
RP set 175 x 8/4/3 - a little sketchy tho
Kroc Rows
105# x 16
This was a little doggcrappy-type workout. Fun and quick. And I needed to collect myself at the end before I drove home.
2 Likes
Sunday, July 20, 2025
60 minutes stationary bike
Monday, July 21, 2025
BB Curlz - RP 80# x 12/5/3ish
DB Hammer Curlz - 40#s x 10
Seated Calf Raises - x 15 DC-style
45deg Back Raises - BWx10, +45x6
+90 x 15/4 - these are not designed or appropriate for rest-pause
Hack Squat - 90x10, 180x5
270 x 8
140 x 20 - these were pretty easy until I had to walk or function in any manner 2 hours later
C2 Rower sprints
3 x :30 with :90 rests - not really a good idea after preceding widowmaker.
2 Likes
Wednesday, July 23, 2025
Hammer Str. Incline Bench
98x10, 148x5, 188x5, 238x5, 278x5
RP set - 298 x 7/2/1
OH Press
95x5, 115x5, 145x3
RP set 165 x 8/2/0
Triceps Overhead Cable Ext.
RP set - 120 x 15/8/6
Lat Pulldowns (Close Underhand)
RP set - 160 x 9/4/3
BB Rows
165 x 14
20 minutes stationary bike
2 Likes
Thursday, July 24, 2025
30 minutes stationary bike
3-mile walk
Friday, July 25, 2025
Seated Curl Machine
RP set 115 x 12/4/4
Reverse EZ Bar Curls
40# x 20 - to light and the 50s were hidden somewhere
Seated Calf Extension (the straight leg one)
220 x 15
Seated Leg Curlz
115x8, 130x6
RP set - 145 x 8/4/3
Leg Press
298x6, 388x6, 478x3, 568x3
658 x 8
388 x 20 - too easy
Ab Roll Outs 3 x 8
2 Likes
Saturday, July 26, 2025
30 minutes stationary bike
4.5-mile walk
2 Likes
Sunday, July 27, 2025
Hammer Strength Chest Press (selectorized)
80x10, 140x5, 190x3, 235x3
RP set 250 x 8/3/2
BTN Press
Barx5, 65x5, 95x3
RP set - 115 x 10/4/2
Skullcrushers
RP set - 85 x 15/5/3
Cable Rows (wide, neutral)
RP set - 160 x 8/4/3
Chest Supported T-Bar Rows
115x5, 135x3
RP set - 160 x 7/2/1
20 minutes stationary bike
Some redundancy with the cable rows and T-bar rows, but all the vertical pulldown stations were occupied, and I wanted to keep moving.
2 Likes
Tuesday, July 29, 2025
EZ Bar Preacher Curl
Barx10, 45x5, 65x5
RP set - 85 x 8/4/2
DB Pinwheel Curlz
30#s x 15
Standing Calf Raises (DC style)
250 x 12
Squats
Barx10, 135x5, 165x3, 195x3, 225x3, 255x2, 285x2
315 x 5 - first try with this kind of load in a while
185 x 18 - first “widowmaker” attempt in years. Pretty ugly and I honestly lost count.
BB SLDL
135x3, 185x3, 225x3
265 x 8 - poor combo with squats
Abench Crunch x 50
2 Likes
Friday, August 1, 2025
Bench Press
Barx15, 135x5, 185x5, 225x3
PR set 255 x 8/3/1
Hammer Strength Shoulder Press (selectorized - neutral handles)
100 x 5
RP set - 130 x 9/3/2
Triceps V-Bar Pushdown
RP set - 180 x 15/5/4
Lat Pulldowns (wide overhand)
130x6
RP set - 160 x 9/3/2
Hammer St. Chest-Supported Row
RP set - 130 x 10/4/3
2 Likes
Saturday, August 2, 2025
30 minutes stationary bike
Sunday, August 3, 2025
EZ Bar Curlz
Warmups with bar, 45, 55, 65
RP set - 75 x 9/4/3
Hammer Curlz
35# Db x 8 ea. - Forearm has some issues. Lighter dumbbells were scattered to hell and gone.
Seated Calf Extensions (straight leg version)
1 set of 10 DC style
45 deg Back Raises
BW, +45, +90
+115 x 12
Hack Squat
90x8, 140x3, 180x3, 230x3
270 x 10
160 x 20 - decent challenge
Ab rollouts 4 x 8
20 minutes stationary bike
2 Likes
Tuesday, August 5, 2025
30 minutes stationary bike
2.25-mile walk
Wednesday, August 6, 2025
5-minute warmup on stationary bike
No arms today. Left forearm/elbow is still a NPC.
Seated Calf Raises - 2 sets with 2 plates
Lying Leg Curlz
RP set - 140 x 10/4/4
Leg Press
348x8, 438x5, 528x5, 618x3
708 x 6 - tough work, tweaked my upper butt/glute i guess
438 x 20 - nice challenge
Abench crunch x 50
15 minutes stationary bike
2.25-mile evening walk - dragging ass
I’m taking some time off everything for just a bit…
2 Likes
Rest well. We’ll be here when you return!
1 Like
Tuesday, August 19, 2025
LifeFitness Chest Press (converging)
85x5, 130x5, 170x3
Rest pause set- 220 x 5/2/0 - major miscalculation
Hammer Strength Seated Press (selectorized)
70x5, 90x5
RP set - 220 x 8/3/2
Triceps Cable Overhead Extensions
RP set - 150 x 8/3/3
Lat Pulldowns (neutral grip)
RP set - 160 x 9/3/3
BB Row
135x5, 155x5
Single set - 175 x 12
Rear Delt Flye- 3 sets
I thought I had used the LifeFitness Converging Chest Press 3 weeks ago with 250 as the working weight, so I was pretty stunned when 220 basically stapled me to the seat.
2 Likes
Wednesday, August 20, 2025
30 minutes stationary bike
Thursday, August 21, 2025
DC B3 - ending 2nd loop - Crowded gym, AC rendered insignificant
Seated Curlz (Roc-It)
Rest Pause set - 70 x 12/6/5
EZ Bar Reverse Curlz - 50 x 12 - still some nagging forearm issues
Seated Calf Raises - 80 x 12 (Fast up, 5 count eccentric, 5 count hold at stretch) noice burn
Seated Leg Curlz - 70x10, 90x6, 110x5
RP Set - 130 x 10/4/3
Squats-
135x5, 165x3, 195x3, 225x3, 255x3
285 x 8
185 x 20
Ab Rollout 4 x 8
2 Likes
Saturday, August 23, 2025
DC A1
Bench Press
135x5, 165x5, 195x3, 225x3
RP set - 255 x 8/2/1 - pretty ugly
BTN Press
Barx5, 85x5, 105x3
120 x 8/3/1
Triceps Cable Pushdowns
RP set - 150 x 14/7/4
Lat Pulldowns (overhand wide)
130x6, 145x4
RP set 160 x 9/4/3
Hammer Strength Row (Overhand)
100x5, 115x5
RP set 130 x 10/4/3
RDF machine - 3 sets
2 Likes
Sunday, August 24, 2025
30 minutes stationary bike
Monday, August 25, 2025
AM: 1.5-mile 20# weighted vest walk
5-minute bike warmup
EZ Bar Curlz
25x10, 45x8, 65x5
RP set - 80 x 9/4/3
Hammer Curlz
30# DB x 10 - forearm still a little bitch
Standing Calf Raises
DC Style (1-0-5-5) x 9
45 deg Back Raise
BW x10, +45x6, +90x4
+115 x 14
Hack Squat
90x10, 180x5
270 x 4 - bailed. I still haven’t recovered from THURSDAY’S squat fiasco. My adductors and hip flexors have been sore for the last 72 hours. I have access to a hot tub, but we’re in the middle of a heat wave and that just seems like compounding misery. I don’t think I have the ability to do 20 rep sets with any challenging weight.
Ab Rollouts 4 x 8
15 minutes stationary bike
2 Likes
Wednesday, August 27, 2025
Shoulder Press (LifeFitness)
70 x 12, 12, 12, 7, 7
Lateral Raise Machine (LifeFitness)
55 x 12, 12, 12, 12, 12
Rear Delt Flye (On the same Lateral Raise Machine)
40 x 12, 12, 12, 12, 12
Bench Press (Hammer Machine)
115 x 12, 12, 12, 12, 12
Pec Deck (Star Trac - from like 2002)
70 x 12, 12, 12, 12, 12
Incline Press (Hammer Strength Selectorized) - the nice ones
100 x 12, 12, 12, 10, 8
Triceps V-Bar Pushdown (triple pulley)
110 x 12, 12, 12, 12, 12
Triceps Overhead Cable Extension
80 x 12, 8
This is a big change - and was a whole lot. Sometimes the world needs a little less Dante and a little more Padilla. I have bloodwork (A1C) at the end of October so I’m eating a little less than I need to keep up doing rest-pause stuff, and if I can get the weight right I might do ok for the next 9 weeks for the next 9 weeks with this light-load high-rep work. The problem is we have four or five different machines with the same movement and gauging load leaves a lot of guesswork.
I’ll come back to RP fun in November (The EATING SEASON!)
I like it.
2 Likes
Friday, August 29, 2025
Leg Press (Hammer selectorized)
3 warmups
210 x 12, 12, 12, 12, 12
Lying Leg Curlz
1 warmup
95 x 12, 12, 12, 12, 12
Leg Extensions
105 x 12, 12, 12, 12, 12
BB SLDLs
135 x 12, 12, 12, 12, 12
Standing Calf Raises
180 x 15, 15, 15, 15, 15
So, I went in to do back but decided to loosen up my legs a bit as my hip flexors seemed a little less crippled. Everything was working pretty smoothly so I just rolled with it. This wiped me out, so I cut out abs and one more movement on calf and bailed since I was taking a quick run out to see my son’s new house and see the grandson. He’s crawling a bit now and trying to pull himself up on furniture.
3 Likes