I Am Not F&cked: A Log About Hope

trimtabber79 · January 23, 2025, 3:25pm

1/23/25

A1) Cable Lateral Raises, One arm, Standing: 17.5lbs x10, X10, X10, x10, ea
B1) 45 Degree Back Extension (Bwt) X10, X10, x10
C1) Parallel Close Grip Pull-ups (Bwt) x10, x6, x6, x5, x4
B1) Soleus Raises (Seated) 60lbs X12, X12, x10
C1) Lying Hamstring Curls: 130lbs x6, x6, x6
D1) Lateral Plank Holds (off feet, BWT) 30 sec x3 left side harder due to back stuff
E1) Supported Dumbbell Wrist Extensions: off preacher pad: 15lbs (ea) X20, x15, x10, then curled bar (15lbs?) X20 with two hands
F1) Cable Face Pull/shoulder ER with single arm handle : 22.5lbs X15, x15, x15 ea

Airdyne bike: 18mph, 10 min

trimtabber79 · January 26, 2025, 8:40pm

1/26/25
Bodyweight: 217lbs

A1)RESS w/offset DB/light hand support 55lbs X10 ea
B1) Dips (Bwt) x9, x7, x5, x4
B2) SL Calf Raise from deficit X15, X15 ea
C1) EZ Bar Preacher Curl 70lbs X15,x10, x8, x8
D1) Seated Calf Raise Machine (Staright Knee) 235lbs X10, X10, x10
E1) Incline DB Fly’s (25lbs ea) X10, X10, x10
F1) Decline Reverse Crunch X15, X10
G1) V-Hammer Squat Machine (Facing back pad) 254lbs x8, x8, x8

trimtabber79 · January 28, 2025, 2:27pm

1/28/25

A1) Cable Lateral Raises, One arm, Standing: 20.5lbs x10, X10, X10, x10, ea
B1) 45 Degree Back Extension (Bwt) X10, X10, x10
C1) Parallel Close Grip Pull-ups (Bwt) x10, x7, x6, x5, x4
B1) Soleus Raises (Seated) 60lbs X12, X12, x10
C1) Lying Hamstring Curls: 130lbs x8, x8, x6
D1) Lateral Plank Holds (off feet, BWT) 30 sec x3 left side harder due to back stuff
E1) Supported Bar Wrist Extensions: off preacher pad: 25lbs curled bar X20, X15, x15 with two hands
F1) Cable Face Pull/shoulder ER with single arm handle : 22.5lbs X15, x15, x15 ea

Airdyne bike: 18mph, 10 min

trimtabber79 · February 4, 2025, 2:22pm

2/4/25

A1)RESS w/offset DB/light hand support 50lbs X10, X10, x10 ea
B1) Dips (Bwt) x9, x7, x5, x4
B2) SL Calf Raise from deficit X15, X15 ea
C1) EZ Bar Preacher Curl 70lbs X15,x10, x8, x8
D1) Seated Calf Raise Machine (Staright Knee) 235lbs X10, X10, x10
E1) Incline DB Fly’s (25lbs ea) X10, X10, x10
F1) Decline Reverse Crunch X15, X10
G1) V-Hammer Squat Machine (Facing back pad) 254lbs x8, x8, x8

Treadmill walk inclined 2.0, 20 min

Struggling with fitness motivation, diet this past week. Only two workouts and was out of town this weekend.

trimtabber79 · February 6, 2025, 2:12pm

2/6/25

A1) Cable Lateral Raises, One arm, Standing: 22.5lbs x10, X10, X10, x10, ea
B1) 45 Degree Back Extension (Bwt) X10, X10, x10
C1) Parallel Close Grip Pull-ups (Bwt) x11, x7, x6, x5
B1) Soleus Raises (Seated) 70lbs X12, X12, x10
C1) Lying Hamstring Curls: skipped
D1) Lateral Plank Holds (off feet, BWT) 30 sec x3
E1) Supported Bar Wrist Extensions: off preacher pad: 25lbs curled bar X20, X15, x12 with two hands
F1) Cable Face Pull/shoulder ER with single arm handle : 22.5lbs X15, x15, x15 ea

Airdyne bike 18 mph 20 min

Had a huge Chinese food dinner last night and washed it down with an IPA. My reaction to a poor work performance meeting that I felt was for show to single me out.

EmilyQ · February 6, 2025, 2:16pm

Eh, it happens. Track it (if you’re tracking) and move along!

trimtabber79 · February 9, 2025, 4:51pm

2/9/25
Bodyweight: 217lbs

A1)RESS w/offset DB/light hand support 55lbs X10, X10, x10 ea
B1) Dips (Bwt) x9, x7, x5, x4
B2) SL Calf Raise from deficit X15, X15, x10 ea
C1) EZ Bar Preacher Curl 80lbs X10, x6, x5, 70lbs X8
D1) Seated Calf Raise Machine (Staright Knee) 235lbs X10, X10, x10
E1) Incline DB Fly’s (27.5lbs ea) X10, X10, x10
F1) Decline Reverse Crunch X15, X10, x7
G1) V-Hammer Squat Machine (Facing back pad) 254lbs x8, x8, x8

Treadmill walk inclined 2.0, 3.6 mph, 20 min

trimtabber79 · February 11, 2025, 2:37pm

2/11/25

A1) Cable Lateral Raises, One arm, Standing: 22.5lbs x10, X10, X10, ea
B1) 45 Degree Back Extension (Bwt)+10lbs X10, X10, x10
C1) Parallel Close Grip Pull-ups (Bwt) x9, x7, x6, x5
B1) Soleus Raises (Seated) 60lbs X12, X12, x10
C1) Lying Hamstring Curls: 135lbs x8, x8, x7
D1) Lateral Plank Holds (off feet, BWT) 30 sec x2 ea
E1) Supported Bar Wrist Extensions: off preacher pad: 25lbs curled bar X20, X15, x12 with two hands
F1) Cable Face Pull/shoulder ER with single arm handle : 27.5lbs X10, x10, x10 ea

Airdyne bike 18 mph 15 min

trimtabber79 · February 16, 2025, 4:36pm

2/16/25
Bodyweight: 219lbs

A1)RESS w/offset DB/light hand support 55lbs X10, x10 ea
B1) Dips (Bwt) x9, x7, x5, x4
B2) SL Calf Raise from deficit X15, X15, x10 ea
C1) EZ Bar Preacher Curl 70lbs X12, x9, x8, x6
D1) Seated Calf Raise Machine (Straight Knee) 235lbs X10, X10, x10
E1) Incline DB Fly’s (27.5lbs ea) X10, X10, x10
F1) Decline Reverse Crunch X15, X10
G1) V-Hammer Squat Machine (Facing back pad) 254lbs x8, x8, x8-gassed

Treadmill walk inclined 2.0, 3.6 mph, 30 min

Still fat, diet is about a 60% effort because food calms my ass down better than meditation. I’ll figure this out…

trimtabber79 · February 18, 2025, 2:18pm

2/18/25

Bodyweight: 225lbs (uh-oh)

A1) Cable Lateral Raises, One arm, Standing: 22.5lbs x12, X12, X12, ea
B1) 45 Degree Back Extension (Bwt)+10lbs X10, X10, x10
C1) Parallel Close Grip Pull-ups (Bwt) x10, x7, x6, x5
B1) Soleus Raises (Seated) skipped
C1) Lying Hamstring Curls: 100lbs x12, x12, x10
D1) Lateral Plank Holds (off feet, BWT) 30 sec x3 ea
E1) Supported Bar Wrist Extensions: off preacher pad: 20lbs curled bar X20, X15, x12 with two hands
F1) Cable Face Pull/shoulder ER with single arm handle : 27.5lbs X10, x10, x10 ea

Airdyne bike 18 mph 20 min

trimtabber79 · February 23, 2025, 7:10pm

2/23/25
Bodyweight: 221lbs

A1)RESS w/offset DB/light hand support 55lbs X10, x10, x10 ea
B1) Dips (Bwt) x9, x7, x5, x4
B2) SL Calf Raise from deficit X15, X15, x10 ea
C1) EZ Bar Preacher Curl 70lbs X12, x9, x8, x6
D1) Seated Calf Raise Machine (Straight Knee) 235lbs X10, X10, x10
E1) Incline DB Fly’s (27.5lbs ea) X10, X10, x10
F1) Decline Reverse Crunch X15, X10
G1) V-Hammer Squat Machine (Facing back pad) skipped

Treadmill walk inclined 2.0, 3.8 mph, 30 min

trimtabber79 · February 25, 2025, 3:07pm

2/25/25

A1) Cable Lateral Raises, One arm, Standing: 22.5lbs x12, X12, X12, ea
B1) 45 Degree Back Extension skipped
C1) Parallel Close Grip Pull-ups (Bwt) x10, x6, x6, x5
B1) Soleus Raises (Seated) 50lbs X12, X12, x12
C1) Lying Hamstring Curls: 130lbs x7, x6, x6, x6
D1) Lateral Plank Holds (off feet, BWT) skipped
E1) Supported Bar Wrist Extensions: off preacher pad: 20lbs curled bar X20, X20, x15 with two hands
F1) Cable Face Pull/shoulder ER with single arm handle : 27.5lbs X10, x10, x10 ea

Airdyne bike 18 mph 20 min

trimtabber79 · March 3, 2025, 12:35am

3/2/25
Bodyweight: 220lbs

A1)RESS w/offset DB/light hand support 60lbs X8, x8 ea
B1) Dips (Bwt) x9, x7, x5, x4
B2) SL Calf Raise from deficit X15, X15, x10 ea
C1) EZ Bar Preacher Curl 70lbs X12, x8, x8, x6
D1) Seated Calf Raise Machine (Straight Knee) 235lbs X10, X10, x10
E1) Incline DB Fly’s (27.5lbs ea) X10, X10, x10
F1) Decline Reverse Crunch X15, X10
G1) V-Hammer Squat Machine (Facing back pad) warm up sets, 254lbs x8, x8, x8

trimtabber79 · March 4, 2025, 1:58pm

3/4/25

A1) Cable Lateral Raises, One arm, Standing: 19.5lbs x12, X12, X12, ea
B1) 45 Degree Back Extension skipped
C1) Parallel Close Grip Pull-ups (Bwt) x10, x6, x6, x5
B1) Soleus Raises (Seated) 60lbs X12, X10, x10
C1) Lying Hamstring Curls: 120lbs x8, x8, x8
D1) Lateral Plank Holds (off feet, BWT) skipped
E1) Supported Bar Wrist Extensions: off preacher pad: 20lbs curled bar X20, X20, x15 with two hands
F1) Cable Face Pull/shoulder ER with single arm handle : skipped

Airdyne bike 18 mph 30 min

trimtabber79 · March 11, 2025, 1:33pm

3/9/25

A1)RESS w/offset DB/light hand support 50lbs X10, x10, 10 ea
B1) Dips (Bwt) x9, x7, x5, x4
B2) SL Calf Raise from deficit X15, X15, x10 ea
C1) EZ Bar Preacher Curl 70lbs X12, x8, x8, x6
D1) Seated Calf Raise Machine (Straight Knee) 235lbs X10, X10, x10
E1) Incline DB Fly’s (27.5lbs ea) X10, X10, x10
F1) Decline Reverse Crunch X15, X10
G1) V-Hammer Squat Machine (Facing back pad): skipped- douche bags hogging it for an hour

Dog walk, 30 min

trimtabber79 · March 11, 2025, 1:34pm

3/11/25

A1) Cable Lateral Raises, One arm, Standing: 19.5lbs x12, X12, X12, ea
B1) 45 Degree Back Extension skipped
C1) Parallel Close Grip Pull-ups (Bwt) x10, x6, x6, x5
B1) Soleus Raises (Seated) 60lbs X12, X10, x10
C1) Lying Hamstring Curls: 100lbs x12, X12, x12
D1) Lateral Plank Holds (off feet, BWT) skipped
E1) Supported Bar Wrist Extensions: off preacher pad: 20lbs curled bar X20, X20, x15 with two hands
F1) Cable Face Pull/shoulder ER with single arm handle : 27.5lbs X15 ea

Airdyne bike 18 mph 30 min

trimtabber79 · March 20, 2025, 1:37pm

3/20/25

A1)RESS w/offset DB/light hand support 55lbs X10, x10, 10 ea
B1) Dips (Bwt) x9, x7, x5, x4
B2) SL Calf Raise from deficit X15, X15, x10 ea
C1) EZ Bar Preacher Curl 70lbs X12, x8, x8, x6
D1) Seated Calf Raise Machine (Straight Knee) 235lbs X10, X10, x10
E1) Incline DB Fly’s (27.5lbs ea) X10, X10, x10
F1) Decline Reverse Crunch X15, X10
G1) V-Hammer Squat Machine (Facing back pad): warm up sets, 254lbs x8, x8, x8

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I Am Not F&cked: A Log About Hope

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