Saturday, February 14, 2026
30 minutes stationary bike
2+mile walk after
Sunday, February 15, 2026
Lift Session 26-24
Walk 1 mile to gym
Cable Lat Pullover
45x12, 60x12
75 x 12
Lat Pulldowns (narrow underhand)
85 x 12
115 x 12
160 x 12
Chest Supported T-Bar Row
70 x 12
125 x 11
Hammer Strength D.Y. Row
140 x 12
230 x 12
Rack Pulls (just below knee)
225 x 10
275 x 10
Rear Delt Flye
2 sets
20 minutes stationary bike
Round-about walk home from gym (about 1.75 miles)
Tuesday, February 17, 2026
Lift Session 26-25
5 minutes warmup on Recumbent Elliptical
DB Seated OH Press
25sx12, 35sx12, 50sx12
60s x 11
DB Lateral Raises
25s x 12
30s x 9
Cable Lateral Raises
20 x 12 each
DB Shrugs
90s x 12
100s x 8 - grip smoked too
Triceps V-Bar Pushdowns
60 x 12
90 x 12
Triceps Cable Overhead Extensions
50 x 12
75 x 10
Octane Recumbent Elliptical - Intervals
The Interval set-up is dog shit. Basically unintuitive… at least to me.
When you set up intervals on this piece, you’re picking your rest times, not balls-out sections. Back Asswards. I didn’t know that and set up 4 rest intervals of 30 seconds, giving 90 second intensity periods. Who sets up intervals that way?
Thursday, February 19, 2026
Lift Session 26-26 - Leg Nightmare
10 minutes warmup on Octane Recumbent Elliptical
Some leggy stretching
Leg Extensions
85x6, 100x12, 150x12
200 x 12
Hack Squat (out of turn)
90x6, 140x12, 180x12
230 x 12
Leg Press (Icarian)
348 x 12
478 x 12
618 x 12
Lying Leg Curlz (Hoist Roc-It) my belly falls in the hinge on the bench every goddamn rep…
78x12, 118x12
148 x 11
BB SLDLs
135x6, 185x12
245 x 12 - gasser
Standing calf Raises
360 x 12, 10
I managed finally to avoid the unrelenting rain and get my steps in…
Looks like an awesome leg day!
Brutal. I don’t know what does it, but my legs go through phases of soreness in the days after. My hams were sore that night, my glutes and upper quads yesterday, then today it was the teardrop.
Friday, February 20, 2026
60 minutes stationary bike
2+ mile walk after
Saturday, February 21, 2026
Walk 1-mile to gym
Lift Session 26-27
Decline Bench Press
Barx15, 135x12, 185x12
235 x 11
Hammer Strength Incline Press (selectorized)
100x12, 150x12
200 x 10
Hoist Roc-it Chest Flye
Pin 6 x 12, Pin 9 x 12
Pin 13 x 10
Hammer Strength Preacher Curlz (selectorized)
80 x 12
110 x 12
DB Incline Curlz (60deg)
30s x 10
Seated DB Hammer Curlz
30s x 10
Octane Recumbent Elliptical
30/30 sprints- inexplicable 3 minute recovery in the middle…
6 sprints in about 10 minutes
Walk 1.75 miles home
Sunday, February 22, 2026
30 minutes stationary bike
3.25-mile vitamin D-soaking walk
I feel a cold coming on.
That was a bit of an understatement…
Thursday, February 26, 2026
Lift Session 26-28
Warmup on Recumbent Elliptical - 5 minutes
Cable Lat Pullovers
45 x 12, 67.5 x 12
82.5 x 12
Lat Pulldowns (Close underhand)
90x12, 135x12
180 x 8
Hammer Strength Iso Lateral Row (Overhand top handles)
180 x 12
270 x 9
Hammer Strength Low Iso Row (neutral grip)
180 x 12
270 x 8
Rack Pulls (3 in. below knee)
185 x 10
315 x 10
That’s all I can take.
The cold was only a head cold, although I got some wicked chills on Tuesday night. And my nose drained like an open faucet, and I sneezed so damn much my head felt split open. That was a doozy. Worst since 2017.
Happy to get some tough work in today. Went kinda slow since it was back day for everyone else in the gym.
Saturday, February 28, 2026
Lift Session 26-29
1-mile walk to gym
Smith Machine Shoulder Press
62 x 12
82 x 12
102 x 14
DB Lateral Raises
20s x 12
25s x 12
Cable Lateral Raises
25 x 12 ea
Cable Rear Delt Flye (one arm)
20 x 12, 12 each
Triceps Cable Pushdown
70 x 12
100 x 10
Triceps Cable Overhead Extension
50 x 10, 10
Some Ab crunch work
30 minutes stationary bike
2-mile walk home in severely premature late-spring weather.
No injuries, but my bald spot is sunburned.
Sunday, March 1, 2026
Lift Session 26-30
10-minute warmup on Octane Recumbent Elliptical
Some back and lower body stretches
Leg Extension
100x12, 150x12
205 x 12
Leg Press
388x12, 528x12
658 x 10
Leverage Squat
110x12, 180x10
230 x 12
Seated Leg Curlz
85x12, 125x12
150 x 12
BB SLDLs
175 x 10
255 x 10
Standing Calf Raises
360 x 12, 10
Tuesday, March 3, 2026
Lift Session 26-31
Decline Bench Press
135 x 12, 195 x 12
245 x 8
Hammer Strength Incline Press (plate loaded)
140 x 12, 180 x 10
230 x 6
Hoist Roc-it Chest Flye
Pin 7 x 12
Pin 10 x 12
Pin 13 x 11
Freemotion Cable Preacher Curl
45 x 12 ea
80 x 12 ea
Baysian Curlz
60 x 10
EZ Bar Curlz
70 x 11
20 minutes stationary bike
Not a lot of umph or stamina today…
Wednesday, March 4, 2026
30 minutes stationary bike
Thursday, March 5, 2026
Lift Session 26-32
Cable Lat Pullover
45x12, 67.5x12
90 x 10
Cybex Eagle Lat Pulldown
80x12, 120x12
160 x 12
Hammer Strength D.Y. Row
140x12, 190x10
240 x 8
Chest Supported T-Bar Row
90 x 12
125 x 10
Rack Pulls (about 2" below knee)
225 x 10
315 x 10
Saturday, March 7, 2026
Lift Session 26-33
1-mile walk to gym
Standing BB OH Press
45x15, 75x5, 105x12, 125x10
145 x 11
DB Lateral Raises
20s x 12, 30s x 10
Cable Lateral Raises
30 x 10 each
Flex Lewis Tri-sets - 10lb - 2 rounds
10 around the worlds
10 lateral raises
10 front raises (neutral grip)
Pump lasted an hour
DB Shrugs
90s x 12
Triceps V-Bar Pushdown
45x12, 67.5x12
90 x 11
Cable Overhead Triceps Extension
50 x 10
60 x 6 - smoked
20 minutes stationary bike
1.75-mile walk home
Sunday, March 8, 2026
30 minutes stationary bike + plenty o’ steps
Monday, March 9, 2026
Lift Session 26-34
Warmup with 10 minutes on recumbent elliptical
Leg Extension
105x12, 160x12
210 x 11
Hack Squat
130x12, 190x10
250 x 10
Leg Press (old Icarian)
388x12, 528x10
658 x 1 - bailed. Back just didn’t feel right.
Leg Curlz
80x12, 120x12
155 x 11
Skipped BB SLDLs for same achy back
Standing Calf Raises
340 x 10, 10
Low back has been bugging me since Saturday night.
In other news I took my first early-morning walk since last fall.
52F should feel great, but I just shivered the whole time…
So, 10 years ago I started this very log.
Not much else to say. Just an odd benchmark.
Tuesday, March 10, 2026
30 minutes stationary bike and adequate steppage
Wednesday, March 11, 2026
Bench Press
Bar x 15, 135x6, 175x5, 215x5, 245x3
275 x 6, 5
245 x 5
Lat Pulldowns (shoulder-width neutral)
110 x 10
175 x 8, 7
160 x 8
Seated BTN BB Press
Barx5, 95x5, 115x3
135 x 7, 5
Hammer Strength Iso Row (high overhand handles)
180 x 10
270 x 9, 7
230 x 10
Triceps V-Bar Pushdowns
85 x 10, 10, 8
I’ve reverted back from some Bloody and Gutty bro-split to Upper-Lower… with Biceps pushed to Lower day for time. The bro split served it’s purpose with some extra recovery time between body parts. Nothing too deep, just some tough lifting.
Awesome! 10 years is a long time—time flies when you’re having fun, no?
It’s fun to look back now and then and see the growth. I know little now. I knew absurdly less then.
Friday, March 13, 2026
10-minute warmup on recumbent elliptical.
Legs and Biceps
Freemotion Cable Preacher Curlz
45 x 10 ea
60 x 12, 10, 8 each
Seated Leg Curls
70x10, 115x10
145 x 12, 10, 8
Leverage Squat
90x10, 180x5
230 x 12, 10
Belt Squat
140x5, 190x5
230 x 4 - naw, this didn’t feel right
Calf Extension
235 x 15, 12, 11
With morning and lunch hour walks, I had almost 15k steps as I type this. Not Disneyland numbers, but I’m averaging well over 10k per day on the year.
Saturday, March 14, 2026
30 minutes stationary bike, and plenty o’ steps.
Sunday, March 15, 2026
Et tu, brute?
Lift Session 26-37 - Upper B
1-mile walk to gym
Rear Delt Flye (Hammer Strength selectorized)
80x10, 115x8
145 x 12, 10, 8
Seated DB Press
30s x 12, 45s x 5
60s x 12, 10, 8
Decline DB Press (plate under front leg of flat bench)
60sx10
90s x 10, 6 - destroyed
80s x 8
Hammer Strength Iso Low Row (neutral-ish grip)
180 x 6
230 x 12, 10, 6
Overhead Triceps Cable Extension
55 x 12, 10, 8
20 minutes stationary bike
1.75-mile walk home