Sunday, October 5, 2025
30 minutes stationary bike
2.25-mile Autumn mid-day walk
2 Likes
Monday, October 6, 2025
AM:
Weight Vest Walk - 24lbs, 1.6 miles, 28 minutes
PM: 5-minutes Octane Recumbent Elliptical warmup
Deadlift TM 330 week 3
135x5, 225x3, 225x3
245 x 5
275 x 3
315 x 3 - some left in tank.
BW Chinups x 5, 5, 5, 5, 5, 5ish
in between DLs
Hammer St. Leg Press (selectorized)
130x5, 170x5, 210x5, 250x5 - modest improvement and feel
Standing Calf Raises - 3 sets
Freemotion Cable Preacher Curlz - 3 sets
Efficient and thorough.
2 Likes
Tuesday, October 7, 2025
AM:
Weight Vest Walk - 24lbs, 1.6 miles, 28 minutes
2 Likes
Wednesday, October 8, 2025
OH Press TM 170 Week 3
Barx15, 65x5, 85x5, 105x3
125 x 5
145 x 3
160 x 7 - Bleh
Chest Supported T-Bar Row
90x8 125x5
150 x 9, 6
BTN Press (Smith Machine)
Barx10, Bar+40 x 10
Bar+60 x 10, 10, 10
Upright Rows (Smith Machine) 3 set
DB Lateral Raises - 3 sets
DB Rear Delt Flye - 3 sets
Triceps V-Bar Pushdowns - 3 sets
Fun stuff, except for the middling output on the main lift
One last note Lift #133 for the year.
2 Likes
Friday, October 10, 2025
AM: 1.25-mile walk with 24# vest in 23 minutes. Plus 1-mile lunchtime walk.
PM:
5-minute Warmup with Octane Recumbent Elliptical
Squat TM 300 Week 1
Barx10, 135x5, 165x5
195 x 5
225 x 5
255 x 5 - Better than last week
BB SLDLs
135x5, 175x5, 205x5
235 x 10
Seated Leg Curlz
100 x 12, 12, 12, 12
Quad Extensions (Roc-It) and its lousy ROM
129 x 12, 12, 12, 12
Adducter Bad Girl Machine - 4 Sets
Standing Calf Raises - 3 sets
2 Likes
Saturday, October 11, 2025
0.7-mile walk to gym
60 minutes stationary bike
Foam Roll and stretch
Abench Crunch Chair x 50
1.6-mile roundabout walk home from gym
2 Likes
Sunday, October 12, 2025
Bench Press TM 275 Week 1
Barx15, 135x5, 165x5
185 x 5
205 x 5
235 x 12
205 x 9
Hammer Strength Incline Press
168 x 10, 10, 7
Hammer Str. Chest Fly
160 x 10, 10, 10, 10
Rear Delt Flye machine - 3 sets
Kroc Rows
105# x 20
Seated DB Curlz - 3 sets
Triceps Cable Pushdowns - 4 sets
3 Likes
Tuesday, October 14, 2025
Cable Lat Pullovers - 5 sets down the stack
Hammer High Iso Row
90# per side x 10
115# per side x 10, 9
Hammer Low Row (neutral grip)
90# per side x 10
115# per side x 10, 10
Cybex Eagle Lat Pulldown
150 x 10
185 x 9, 7
Deadlift TM 330 week 1
135x5, 185x5
225 x 5
245 x 5
275 x 5
Nautilus Glute Drive
165x5, 255x5, 345x5
435 x 8
Standing Calf Raises - 3 sets
EZ Bar Curlz - 80# x 10,8
2 Likes
Wednesday, October 15, 2025
20 minutes stationary bike
15 minutes Stepmill with some intervals
2 Likes
Thursday, October 16, 2025
OH Press TM 175 Week 1
Barx15, 75x7, 95x6
115 x 5
135 x 5
150 x 12
Lateral Raise Machine
90x10, 125x6
140 x 9, 7
Hammer St. Overhand Row (plate loaded)
2pps x 10, 2.5pps x 10
3pps x 10
3.5pps x 6
Triceps Overhead Extension - 3 sets
Cybex Preacher Curl - 3 sets
DB Rear Delt Flye 20# - 3 sets
2 Likes
Saturday, October 18, 2025
5-minute warmup on Octane Recumbent Elliptical
Squat TM 300 week 2
Bar x 2 - Nope.
135 x 1 - Having weight to balance my body didn’t help…
Moving on.
BB SLDL
135x8, 170x5, 190x5, 220x5
250 x 8
Leg Press - all half-reps
1pps x 10, 2pps x 10, 3pps x 10
Leg Extensions - 4 shaky sets
Leg Curlz - 4 sets
Abduction machine - 4 sets
Adduction machine - 4 sets
Calf Extensions - 3 sets
Hip issues continue.
Hip joint condition?
Early stages of a neuro-muscular condition?
Maybe I’m just sitting or sleeping in a stupid position.
The noticeable weakness during the quad extensions was concerning.
2 Likes
Monday, October 20, 2025
Bench Press TM 275 week 2
Barx15, 135x7, 175x6
195 x 3
220 x 3
250 x 9, 5
BB Incline Press
135x3, 155x3, 175x3
195 x 6, 4
BTN Press
95x5, 115x5
125 x 7
Lateral Raise Machine - 3 sets
Rear Delt Flye - 3 sets
Triceps V-Bar Pushdowns - 3 sets
2 Likes
Tuesday, October 21, 2025
30 minutes stationary bike
plenty of steps
Wednesday, October 22, 2025
BB Rows
Barx10, 135x6, 155x5, 175x5, 195x5
215 x 8, 6
Lat Pulldowns (wide overhand)
115x10, 130x5, 145x5
175 x 8
160 x 9
Hammer Str. Low Row (underhand)
1 pps x 10, 2pps x 10
2.5 pps x 10
3 pps x 6
Seated Curlz (lifefitness machine)
3 sets
Hammer Curlz
35# x 3 sets
Stairmaster stepmill - 10 minutes
600 steps, 37 floors
2 Likes
Friday, October 24, 2025
AM 1.6-mi walk; lunch 1.1-mi walk
OH Press TM 175 Week 2
Barx15, 85x7, 105x6
125 x 3
140 x 3
160 x 8, 6
Chest Press (LifeFitness - Converging)
70x5, 100x5, 130x5, 175x3
190 x 7
175 x 7
DB Lateral Raises 25#s x 3 sets
DB Rear Delt Flye 25#s x 3 sets
Triceps Cable Overhead Ext - 3 sets
Triceps V-Bar Pushdown - 3 sets
2 Likes
Saturday, October 25, 2025
1-mile walk to gym
20 minutes Stepmill - some intervals in there
1-mile walk home
Sunday, October 26, 2025
5-min warmup on Octane Recumbent Elliptical
Hammer Str. Iso Front Row (the high handles one)
1pps x 8, 2pps x 6, 2.5pps x 3
2.5pps x 8, 8
Chest Supported T-Bar Row
90x8, 115x5
140 x 9, 6
Cable Lat Pullover - 2 workup sets, 2 hard sets
EZ Bar Curlz - 80# x 10, 8, 7
Freemotion Preacher Curlz - 2 sets
15 minutes stationary bike
2 Likes
Tuesday, October 28, 2025
5-min warmup on Octane Recumbent Elliptical
Bench Press TM 275 week 3
Barx15, 135x6, 160x5, 185x3
205 x 5
235 x 3
260 x 1
290 x 1 -took a few heavy singles
310 x 1 - bit of a grinder
260 x 6, 4
Hammer Strength Incline Press
180x5, 230x3
270 x 6, 4
Triceps V-Bar Pushdown - 5 sets
Lateral Raise Machine - 3 sets
15 minutes stationary bike - watched game
2 Likes
Wednesday, October 29, 2025
30 minutes stationary bike
plenty o’ walking
Thursday, October 30, 2025
What was meant to be an abbreviated workout…
Lat Pulldowns - 6 or 7 sets working down the stack
Cable Rows (Wide overhand) - 6 sets
Close grip pulldowns - 5 sets
Cable Curlz - 4 sets
Bayesian Curlz - 3 sets each
Face Pulls x 100
Stupid back extension machine - 6 sets down the stack
After a flu shot, I didn’t feel like dealing with the stupid humanity that can be my commercial gym option, so I went to the little hotel style gym at my apartment. Just got started and kept going.
Woke up several times in a world of shit in the middle of the night. Volume: little gains, abundant misery.
2 Likes
Saturday, November 1, 2025
OH Press TM 175 week 3
Barx15, 95x10
135 x 5
155 x 3
165 x 8 - good solid set
DB Lateral Raises
25s# x 12
30s# x 10
Cable Lateral Raises
30# x 10
Triceps Cable Pushdowns
75 x 12
90 x 10
Skull Crushers
70 x 12
90 x 10
Seated Dips (Roc-it machine)
195 x 12
Concept2 Erg (Rower) - 15 minutes (about 2850m) a little sluggish
Relatively brief but intense workout. Maybe this is how they all should be.
2 Likes
Monday, November 3, 2025
10-minute Octane Recumbent Elliptical warmup
Leg Extension
90 x 15, 140 x 12
180 x 10 (f)
Squats TM 300 Week 1
Barx10, 135x5, 185x5
225 x 5
255 x 9 - It’s nice to be headed in the right direction.
BB SLDLs
185 x 10
235 x 10
Leg Press
270x10, 405x10
540 x 4 - I took too much too soon
Leg Curlz
110 x 10
160 x 9
Standing Calf Raises
270 x 15
320 x 13
First time successfully squatting since August. Hips felt fine, but the conditioning isn’t there. A great leap forward nonetheless.
3 Likes
Wednesday, November 5, 2025
10-minute warmup on Octane Recumbent Elliptical
Bench Press TM 280 week 1
135x10
185 x 5
210 x 5
240 x 10 - a tad disappointing, but not disastrous
Hammer Strength Incline Press
180 x 10
230 x 8
LifeFitness Chest Flye
145 x 10
205 x 9
Freemotion Cable Preacher Curlz
60 x 10 each
70 x 10 each
EZ Bar Curlz
90# x 7
2 Likes