Thursday, January 8, 2026
Shield B (Back, Shoulders, Chest)
OH Press TM 185 Week 2
Barx15, 85x7, 105x5
125 x 5
145 x 3
165 x 7, 6
BW Chin-Ups 5, 5, 5
Weighted Dips
BWx10
+30 x 5
+61 (28kg) x 8, 6
Chest-Supported T-Bar Rows
135 x 8, 7
Cable Lateral Raises - 2 sets
Face Pulls - 3 sets
Saturday, January 10, 2026
Octane Recumbent Elliptical - 10-minute warmup
Wheels & Gunz A (Legs and Biceps)
Squats TM 310 week 3
Bar x 10, 135x5, 175x5, 205x3
235 x 5
265 x 3
295 x 5
BB SLDL
135x5, 185x5, 245x3
275 x 5, 5
Leverage Squat
90x5, 180x5
320 x 5
290 x 5
Leg Extensions
130x10, 175x5
205 x 10, 7
Calf Raises
360 x 14, 11
EZ Bar Curlz
70 x 10
80 x 10, 8, 5
I’m moving Triceps to Chest/shoulders/Back Day. Above lift took 75 minutes.
Did some Ab stuff.
I’ll take a walk in between games.
Monday, January 12, 2026
Shield A (Chest, Back, Shoulders, Triceps)
Bench Press TM 290 Week 3
135x7, 175x6, 225 x 5, 245 x 3
275 x 6, 4 - felt mighty
245 x 8
Lat Pulldowns (wide neutral)
115x10, 145x5
175 x 8, 6
160 x 8
Hammer Strength Iso Row (Traps focus)
90 x 10 each
125 x 8, 7 each
100 x 8 each
Lateral Raises (machine)
115x8
130 x 8, 6
Triceps V-Bar Pushdown
60 x 8
90 x 8, 7
80 x 8
Octane Recumbent Elliptical
15 minutes (almost all in zone 4)
Tuesday, January 13, 2026
30 minutes stationary bike
Wednesday, January 14, 2026
Lift Session 8
Octane Recumbent Elliptical
10-minute warmup
Deadlift TM 330 Week 3
135x10, 205x5
255 x 5
285 x 3
315 x 6 - nothing special
Hack Squat
90x6, 180x5
280 x 5, 5
Seated Leg Curls
100x10, 130x6
160 x 8, 6
Hoist Glute Thrust
1 platex5, 2 plates x 5, 3 plates x 5
4 plates +35 x 4 - back of knee tweak?
4 plates x 6
This machine sucks compared to the Nautilus Glute Drive
No wonder no one uses this new machine.
Calf Extensions
250 x 14, 12
EZ Bar Preacher Curls
75 x 7, 7
For the 2nd lift in a row, I efficiently navigated an absurdly crowded gym. Mostly an influx of college kids. Some returning to town for the semester, some haven’t left for their out-of-town campus yet.
Friday, January 16, 2026
Lift Session 9
OH Press TM 185 Week 3
Bar x 15, 95x7, 115x6
135 x 5
155 x 3
175 x 6, 4
155 x 7
Hammer Strength DY Iso-Row
90 x 10 each
135 x 9, 7 each
StarTrac Pec Deck
80, 100, 120, 140 x a few - huntin’ and peckin, for challenging weight
160 x 8, 7, 5
Chest Supported DB Row
65s x 9, 7
Triceps Cable Overhead Extension (Rope)
150 x 8, 7, 5
That shoots this cycle in the head.
Saturday, January 17, 2026
Walk with 24# weight vest - 2.6 miles in 46 minutes
Sunday, January 18, 2026
Warmup with stretch and foam roll
Guns & Wheels A (Legs/Biceps)
Lift Session 26-10
Squat TM 320 week 1
Barx10, 135x5, 175x5
210 x 5
240 x 5
270 x 10 - pretty happy with this
BB SLDLs
135x5, 185x3
250 x 10
Leverage Squat
90x5, 180x3
270 x 3
320 x 1 - this went poorly. I’ll figure it out.
Leg Extensions
130x10, 175x5
210 x 9, 5 - smoked
Standing Calf Raises
360 x 14, 11
EZ Bar Curlz
60x10
90 x 7, 5, 4
Monday, January 19, 2026
30 minutes stationary bike
2.6-mile walk in 46 minutes
Tuesday, January 20, 2026
Lift Session 26-11
Octane Recumbent Elliptical - 10 minute warmup
Shield Workout A (Chest-Back-Shoulders-Triceps)
Bench Press TM 295 Week 1
135x8
190 x 5
220 x 5
250 x 9, 6
225 x 9
Kroc Rows
100#s x 20
Cable Lateral Raises
30 x 10, 8, 6 each
Hoist Lat Pulldown
154 x 10, 8, 7
Triceps V-Bar Pushdown
90 x 10, 8, 6
Good way to end a rugged day.
Thursday, January 22, 2026
Octane Recumbent Elliptical - 10 minute warmup
Deadlift TM 340 Week 1
135 x 10
225 x 5
255 x 5
295 x 10
Hack Squat
90x8, 180x5
270 x 6, 6 - some improvement here
Seated Leg Curlz
115x10
160 x 7
145 x 8, 6
Calf Extensions
250 x 14, 12, 10
Freemotion Cable Preacher Curlz
70 x 8, 7 each
Bayesian Curlz
50 x 10
Saturday, January 24, 2026
Lift Session 26-13
Octane Recumbent Elliptical - 10 minutes
Shield B (Shoulders Back Chest)
OH Press TM 190 Week 1
Barx15, 90x5, 100x5
120 x 5
140 x 5
160 x 9, 5
Hammer Strength Low Row (neutral grip)
180 x 10
270 x 8, 7
Chest Flye
160 x 10
220 x 7
205 x 8
Chest Supported T-Bar Row
90 x 10
140 x 8, 7
Triceps Overhead Cable Extension
60 x 10
75 x 8, 7
2.25-mile walk right after
Monday, January 26, 2026
Octane Recumbent Elliptical - 10 minutes
Squats TM 320
Barx10, 135x5, 185x5
225 x 3
255 x 3
290 x 6 - a little crunchy today
SLDLs
135x5, 225x3
265 x 8
Leverage Squat
90x5, 180x3
270 x 8
Leg Extensions
115x10, 175x8
205 x 9, 6
Calf Raises
370 x 12, 10
EZ Bar Curlz
80 x 10, 8
Some crunches abwork
Tuesday, January 27, 2026
30 minutes stationary bike
Wednesday, January 28, 2026
Shield A - Chest Back Shoulders Triceps
Lift Session 26-15
Bench Press TM 295 week 2
135 x 10
205 x 5
235 x 3
265 x 7, 5
Lat Pulldown (Close supinated)
100x10, 145x6
175 x 8, 6
Lateral Raises (Hammer Strength machine)
100x8, 130x3
145 x 7, 5
Hammer Strength Iso Row (Overhand top handles)
180 x 8
270 x 8, 6
Triceps V-Bar Pushdown
75 x 10
97.5 x 8, 7
20 minutes stationary bike
Friday, January 30, 2026
Octane Recumbent Elliptical 10 minute warmup
Deadlift TM 340 Week 2
135x10, 205x5
245 x 3
275 x 3
305 x 7
Lying Leg Curlz (Roc-It)
148 x 10, 8
Leg Press
2ppx x 10, 3pps x 10
4pps x 5
5pps x 3 - Hips revolted
Calf Extensions
250 x 12, 10
Cable Preacher Curlz
45x10 ea
70 x 8, 7 each
Crunch machine - a few for a handful
Pretty uninspired body of work. Really a heaping pile of shit. Maybe my hips are only good for once a week.
Sunday, February 1, 2026
Walk 0.9 miles to gym
Lift Session 26-17
OH Press TM 190 Week 2
Barx15, 70x5, 90x5, 110x3
130 x 3
150 x 3
170 x 7, 5
Hammer Strength Low IsoRow
180x10
270 x 7, 6
Hoist Roc-It Chest Flye
had to do some huntin’ and peckin’ to right load
slot 14 x 12
slot 15 x 7
DB Chest-supported Rows
65s x 10, 7
Triceps Overhead Cable Extension
60 x 12
75 x 7, 6
20 minutes stationary bike
Walk 1.25 miles home from gym - detour through neighborhood.
Tuesday, February 3, 2026
Lift Session 26-18
10 minutes Octane Recumbent Elliptical
Squat TM 320 week 3
Bar x 10, 135x5, 175x5, 205x3
245 x 5
275 x 3 - good to here
305 - unrack-rerack. Hip gave me a quick heads-up
BB SLDLs
135x8, 225x5
275 x 8
Leg Extension
130x8, 170x6
205 x 7, 4
Standing Calf Raises (Arsenal)
280 x 15, 12
EZ Bar Curlz
70 x 10
90 x 8, 5
Cable Rope Hammer Curlz
60 x 8, 7
Also took an extended lunchtime walk, that adds an extra third of a mile and takes me by both the State Parole check in place and County Probation Adult Services for an extra adrenaline rush.
Wednesday, February 4, 2026
30 minutes stationary bike
Adequate steppage
Thursday, February 5, 2026
Lift Session 26-19
Bench Press TM 295 Week 3
Barx15, 135x8, 160x5, 190x3
220 x 5
250 x 3
280 x 6, 5 - really solid
Lat Pulldowns (close underhand-ish Vevor #1 handle)
115x10, 160x6
190 x 7, 5
Cable Lateral Raises
20 x 10 ea
30 x 10 ea
35 x 10 ea
Hammer Strength Iso Row (overhand)
180x10
300 x 7, 5
Triceps V-Bar Pushdowns
75 x 10
97.5 x 10, 8
20 minutes stationary bike
Plenty o’ steps
Friday, February 6, 2026
30 minutes stationary bike
Adequate steps
Saturday, February 7, 2026
5-minute warmup on recumbent elliptical
Deadlift TM 340 Week 3
135x10, 225x5
255 x 5
295 x 3
325 x 6
Leverage Squat
90 x 10
180 x 10
230 x 10
Seated Leg Curls
115 x 10
150 x 10, 8
Calf Extensions
265 x 12, 10
Cable Preacher Curlz
70 x 9, 7 ea
DB Hammer Curlz
35s x 8, 6
Cool Evening 2-mi walk
Monday, February 9, 2026
Lift Session 26-21
OH Press TM 190 Week 3
Bar x 10, 80x8, 100x5, 120x3
140 x 5
160 x 3
180 x 6, 4 - really respectable work
Hammer Strength Low Row (neutral grip)
180x10
290 x 7, 6
Hoist Chest Flye
Pin 8 x 10
Pin 12 x 10
Pin 16 x 10, 8
DB Rear Delt Flye
25s x 10, 10
Triceps Rope Extension
80 x 10
100 x 4 - oops
90 x 6 - I’m done here
Went home to move furniture for carpet cleaning tomorrow morning.
Tuesday, February 10, 2026
30 minutes stationary bike
2.5-mile evening walk
Wednesday, February 11, 2026
Lift Session 26-22
10 minutes stationary bike warmup
Leg Ext.
85x12, 130x12
175 x 12
Leg Press
315 x 12
455 x 12
585 x 12
Hack Squat
90x10, 140x10
180 x 10
Lying Leg Curlz
98 x 12
138 x 12
BB SLDLs
175 x 12
235 x 12
Calf Extension
175 x 15
250 x 12
Friday, February 13, 2026
Lift Session 26-23
Decline Bench Press
135 x 12
185 x 12
235 x 8 - a li’l sketchy
Hammer Strength Incline Press (selectorized)
110 x 12
180 x 12
Chest Flye (Hoist Roc-it)
Pin 9 x 12
Pin 13 x 10
EZ Bar Preacher Curl
45 x 12
75 x 12
EZ Bar Curl
70 x 12
DB Hammer Curlz
30s x 10