Sunday, August 31, 2025
Chest & Back
BB Bench Press
135x8
175 x 12, 12, 8 155x 8, 8 - Nosedive right out of the gate
DB Incline Press
50#s x 12, 12, 12, 12, 12 - barely
HS Chest Flye
85 x 12, 12, 12, 12, 12
Cybex Lat Pulldown
100 x 12, 12, 12, 12, 12
HS Row (Overhand wide grip)
85 x 12, 12, 12, 12 ,12
HS High Pulldown
130 x 12, 12, 12, 12, 12
Octane Recumbent
15 minutes
Monday, September 1, 2025
Shoulders and Arms
Seated Press (HS)
70 x 12, 12, 12, 12, 12
Lateral Raise Machine (HS)
55 x 12, 12, 12, 12, 12
Rear Delt Flye Machine (LifeFitness)
100 x 12, 12, 12, 12, 12
EZ Bar Curlz
55 x 12, 12, 12, 10, 8
Triceps V-Bar Pushdown
120 x 12, 12, 12, 12, 12 (triple pulley)
Freemotion Cable Preacher Curl
35/arm x 12, 12, 12, 10, 8
Triceps Cable Overhead Extension
90 x 12, 12, 12, 12, 12
15 minutes stationary bike
Wednesday, September 3, 2025
AM Sunrise Walk 24# Vest -1.5 mile
PM
5-minute Octane recumbent elliptical warmup
Leg Curlz
95 x 12, 12, 12, 12, 12
45 deg Leg Press
298x8, 388x6
478 x 12 - need to adjust
438 x 12, 12, 12, 12 - fair challenge
BB SLDLs
155 x 12, 12, 12, 12, 12
Quad Extensions (Unilateral Machine)
50/side x 12, 12, 12, 12, 12 - maybe 55 would’ve worked
Seated Calf
1 plate - x 25, 25, 20, 15, 15
Calf Extension
160 x 15, 15, 15, 15, 15
Ab rollouts x 8, 8, 8, 8
Thursday, September 4, 2025
AM Sunrise walk, 24# vest, 2 miles
PM 30-minute stationary bike
Friday, September 5, 2025
DB Rows
85#s x 12, 12, 12, 12, 10
BB Incline Press
95x5
115 x 12, 12, 12, 11, 9
Cybex Eagle Lat Pulldown (overhand)
105 x 12, 12, 12, 12, 12
Roc-It Chest Press
160 x 12, 12, 12, 12, 12
LF Row (neutral grip)
100 x 12, 12, 12, 12, 12
Hammer Strength Chest Flye
100 x 12, 12, 12, 12, 9
Pretty good at gauging loads today. Not having to hunt for the right weight saves some valuable energy.
Weather is cooling a tad which makes sleeping, morning walks and lunchtime walks a lot more tolerable.
Saturday, September 6, 2025
Warmup on stationary bike - 5 minutes
Seated BB Shoulder Press
Barx10, 65x6, 85x6
95 x 12, 12, 12, 12, 8 - finally ran out of gas
DB Lateral Raises
17.5# pair x 12, 12, 12, 12, 12
DB Rear Delt Flye
17.5# pair x 12, 12, 12, 12, 12
Incline Bench DB Triceps Extension
30#s pair x 12, 12, 12, 12, 10
Incline DB Curlz
17.5# Pair x 12, 12, 12, 12, 12 - 20s would’ve been more appropriate
BB Curlz
40 x 12, 12, 12, 12, 12 - pretty smoked by this time
Cable Triceps T-Bar Pushdowns
Stack x 12, 12, 12, 12, 12 - stupid quadruple pulley setup
Tried doing some 30# BB reverse curlz but my forearm still isn’t up to it.
Monday, September 8, 2025
Squats
Barx10, 135x6, 165x5, 195x5, 225x5, 255x3, 275x1
This was a disaster. Hip flexors are disengaged.
Felt like I was going to collapse every time I went in the hole.
BB SLDLs
135x8, 205 x 10, 10, 10
Leg Press
3 plates x 10, 7 - called it here. No use in punishing myself
Lying Leg Curlz -
80 x 12, 12, 12, 12, 12
Standing Calf Raises
2 plates x 15, 15, 15, 15, 15
I did set an odd PR this morning. On my sunrise walk, I blasted through my 1.25+ mile loop in less than 20 minutes. Usually, I stroll this in 23-25 minutes. I’ll take it.
Wednesday, September 10, 2025
Bench Press
Barx15, 135x8, 165x5, 195x5
225 x 5
245 x 5
265 x 4 - Really!?!?!
HS Incline Press (plate loaded)
98x10, 148 x 12, 12, 12, 10, 9
Cable Chest Flyes Low-High (On Freemotion Should machine)
5 sets of 12 (can’t read weight on stack)
Triceps V-Bar Cable Pushdowns - 3 sets
Triceps Overhead Cable Extension - 3 sets
Friday, September 12, 2025
Deadlift
135x8, 185x5, 235x5, 285x5 - nice “pre-load”
it’s been a minute since I’ve pulled
BW Chinups x 5, 5 - not bad, not good either
Hack Squats
90x5, 140x5
Just testing my hip flexors a little.
Cybex Eagle Lat Pulldowns (overhand)
130, 150, 170 x 8
Lat Pulldowns (Underhand Close grip)
115, 145, 160 x 8
EZ Bar Preacher Curlz
45x8, 65 x 8, 8
Seated Calf Raises
45x15, 70x12, 12
I’ve seen (and felt) the error of my ways, and I am easing back to what I know better.
Sunday, September 14, 2025
Warmup 5 minutes on Octane recumbent elliptical
OH Press
Barx15, 95x5, 105x5, 125x5, 145x3, 155x4
Chest Supported T-Bar Row
90x8, 115x6, 140 x 8, 8
BW Dips - 10, 10, 10, 10
Lateral Raise Machine - 3 sets
Rear Delt Flye Machine - 3 sets
Triceps Cable Overhead Ext. - 3 sets
15 minutes stationary bike
Monday, September 15, 2025
30 minutes stationary bike
2.5 miles walking
Tuesday, September 16, 2025
Smokey AM Walk- my laundry basket now smells like a campfire
Sweaty Lunchtime Walk
Squat TM 300 Weak 1
Barx10, 135x5, 165x5
195 x 5
225 x 5
255 x 5
Hips are wonky as hell. Joint? Hip flexors? I dunno. Nothing holding together down there.
BB SLDLs
135x5, 185x5
235 x 10
Cybex Eagle Lat Pulldowns
150x5, 170x5
190 x 9, 6
EZ Bar Curlz
80 x 11, 7
Calf Extensions - 3 sets
10 minutes Stepmill misery. Avg 53 steps per minute.
Thursday, September 18, 2025
Bench Press TM 270 Week 1
Bar x 15, 135x6, 155x5
175 x 5
205 x 5
230 x 10
205 x 10
175 x 7 - am I here to get stronger, or just get tired?
Kroc Rows
95#s x 5, 15, 12 ea. - My intensity sucked here.
Cybex Eagle Incline Press - lousy range of motion
130x5, 150x5
170 x 10, 9
Triceps V-bar Pushdown - 3 sets - damn my arms looked sexy in the mirror
20 minutes stationary bike
Saturday, September 20, 2025
5-minute warmup on Octane Recumbent Elliptical - weird ass machine
Deadlift TM 330 Weak-ass 1
135x5, 5
215 x 5
245 x 5
285 x 6
supersetted with
BW Chin-ups x 5, 5, 5, 5, 5ish - better than last week
Hack Squat - 90x2 - Hard Fuck No
Quad Extensions
130, 145, 160, 175 x 10 ea. - serviceable
Seated Cable Curlz (Roc-it) - 3 sets of wheeeeeeee!
Standing Calf Raises - 3 sets
Monday, September 22, 2025
OH Press TM 170 Week 1
Barx15, 65x5, 85x5
105 x 5
125 x 5
145 x 10
Chest Supported T-Bar Row
90x8, 115x5
140 x 10, 8
Dips
BW x 8, +35 x 8
+50 x 8, 7
Lateral Raise Machine - 2 sets to failure
Cable Overhead Triceps Extension - 3 sets
DB Rear Delt Flye - 3 sets
Wednesday, September 24, 2025
Squat TM 300 Week 2
Barx10, 135x5, 165x5, 195x3
210 x 3 - only set that felt right
240 x 3 - felt like shit
270 x 1 - No go. I think it’ll be a while to sort this out.
BB SLDLs -at least I can do these
135x5, 205x5
245 x 10
Cybex Eagle Lat Pulldowns
150x6, 170x6
190 x 9, 6
EZ Bar Curlz 80 x 8, 7
Standing Calf Raises - 3 tuff sets
10 minutes Stepmill -34 floors 550 steps
Friday, September 26, 2025
5-minute warmup on Octane Elliptical- handled vigorously
Bench Press TM 270 week 2
Barx15, 135x5, 5 165x5
195 x 3
220 x 3 (Yes I loaded 220)
245 x 10 - maybe 1 grinder left in tank. Pleased.
Hammer Str. Incline Press (plate loaded)
188x5, 238x5
278 x 6, 4
Kroc Rows
100#s x 22
Triceps V-Bar Pushdowns - 3 sets
Rear Delt Flye machine - 3 sets
Lateral Raise machine - 3 sets
I walked in having felt run down, dragging ass. Even lunchtime walks have been a miserable chore this week. That little 5-minute warmup done at a frantic pace seemed to jar me out of my doldrums. This was my best workout for some time.
Saturday, September 27, 2025
30 minutes stationary bike
3-mile walk
Sunday, September 28, 2025. #57
Warmup with speed rope, stretch & foam roller
Deadlift TM 330 week 2
135x10, 185x5, 225x3, 3
235 x 3
265 x 3
295 x 5 - Not too bad. Not too good, either.
supersetted with Chin-ups x 5, 5, 5, 5, 5
HS Leg Press (selectorized) - used limited range of motion
130x10, 160x10, 190x10
220 x 10
Seated Leg Curlz - 130 x 10, 10
HS machine Preacher Curlz
3 warmup sets (hunting for a good challenging weight, really)
110 x 10, 9
Standing Calf Raises - 3 work sets
Stepmill - 10 minutes - 560 steps, 35 floors
So, I think I have cornered the symptom that has been plaguing my lower body workouts - difficulty in producing force production through my hips. Now if I can just figure out the cause… Have my glutes just shut off? Why is there so much stress on my hip flexors. It’s not sharp pain or anything like that.
Tuesday, September 30, 2025
AM: Pre sunrise speedy walk - 2 miles plus another pleasant 1-mile lunchtime walk.
PM:
5-minute warmup on Octane recumbent Elliptical
Press TM 170 week 2
Barx15, 85x5, 95x5
115 x 5
135 x 5
155 x 10
Chest-supported T-Bar Row
115x8, 135x5
160 x 8, 5
Dips
BWx10, +25x8
+50 x 9, 7
Lateral Raise Machine - 4 sets
Rear Delt Flye Machine - 3 sets
15 minutes stationary bike
Wednesday, October 1, 2025
30 minutes stationary bike
3-mile walk
Thursday, October 2, 2025
5-minute warmup on Octane Recumbent Elliptical
Squats TM 300 weak 3
Barx10, 135x5, 165x5, 195x3
225 x 5
255 x 3
285 x 1 - Still ugly, but better than last week.
BB SLDLs
135x8
205 x 5
235 x 3
265 x 8
Lat Pulldowns
130 x 10
175 x 8
190 x 5
Standing Calf Raises - 3 hard sets
EZ Bar Curlz - 80# x 8, 7, 6
Tuckered out and going home…
Saturday, October 4, 2025
Warmup with speed rope, stretching and foam roller
Bench Press TM 270 Week 3
Barx15, 135x5, 165x5
195 x 5
225 x 3
255 x 9 - 0RIR - Much improved result
225 x 8 - 1RIR
BB Rows
135x5, 165x5
185 x 5
205 x 6
225 x 5
Hammer Str. Incline Press
188x5, 238x3
278 x 7, 5
Triceps V-Bar Pushdowns - 4 sets
Face Pulls - 3 sets