2/15/24
Jump rope:
30s on/30s rest x15
2 Likes
2/16/24
Warm up:
Jumping jacks x25
KB swings x25
Squats x10
X3
Box jumps:
30"x5
36"x5
42"x1
SSB Squat:
190x4x2
190x6
Bench:
165x8x2
165x10
DB rows:
85x12x3
DB incline bench:
60x12x2
60x10
A. 45° Back raises:
80x12x3
B. Cable rear delt fly:
15x10x2
15x9
4 Likes
You got bumped. The only difference is we use Geritol instead of pre workout.
Haha whoops. I just changed the name of the log a little bit and then added the over 35 tag because I thought it would show up in both places. I used to have a training log on another forum where there was a joke we were just internet lifters making stuff up about what we didn’t do in the gym each day.
1 Like
2/18/24
Warm up:
Jumping jacks x25
BW Squats x10
Push ups x10
T-handle swings 53x10
BB rows 95x10
X3
A1. DB seated concentration curls:
35x10
35x9
35x7
B1. Neck, band extension:
Lx20x3
A2. Lying tricep extensions, BB:
55x10
65x10
70x10
B2. Neck, band flexion:
Lx20x3
A3. DB lean-in lateral raises:
20x11x3
B3. Neck, Plate lateral bend, lying:
10x20x3
I was cold and this was a nice way to get warm.
3 Likes
2/19/24
Busy, got to the gym late, skipped general warm up
Incline bench:
165x3x2
165x6
Squat:
195x7x2
195x10
A. Chin ups:
+35x9
+35x8x2
B. Dips:
+35x9
+35x8x2
GHR:
BWx12
BWx10
3 Likes
2/21/24
Warm up:
Jumping jacks x25
KB swings x25
Cossack squats x10
X3
Box jumps:
30"x5
30"x5 standing far away, like a broad jump/box jump combo
Deadlift:
275x5x3
325x3
SOHP:
115x5x3
115x10
Tricep rope push downs:
60x8
60x7x2
DB curls:
40x8
40x7
40x6
Hanging leg raises:
BWx5x5 toes to bar.
I can never do these toe to bar for high rep sets without shoulder pain, so I cut it up into sets of 5 with 1 min rests and it was a little better.
4 Likes
2/23/24
Warm up:
Jumping jacks x25
KB swings x25
Push ups x10
squats x10
X3
SSB squat:
195x3x2
195x7
Bench:
175x7x2
175x8
DB Rows:
90x8x3
DB Bench:
60x12x3
A. 45° Back raises:
90x11x2
90x12
B. Rear delt fly machine:
115x10
130x10x2
Discipline carried me through this one, I fell asleep at home and almost skipped the gym today.
3 Likes
2/24/24
Warm up:
Jumping jacks x25
KB swings x25
Mountain climbers x10
X3
A1. DB seated concentration curls:
40x7
40x6x2
B1. Neck, band extension:
Lx20x3
A2. Lying tricep extensions, BB:
75x10x3
B2. Neck, band flexion:
Lx20x3
Neck, Plate lateral bend, lying:
10x25x3
DB lean-in lateral raises:
25x8
25x7
25x6
3 Likes
2/26/24
Warm up:
KB swings x20
BW squats x10
Mountain climber x10
X3
Box jumps:
30"x5
36"x4
42"x3
Squat:
210x6x3
Incline BB bench:
130x10x3
A. Pull ups: wide rock grip
+35x9x2
+35x8
B. Dips:
+35x9x2
+35x8
Seated hamstring curl, single leg:
80x10
90x5
90x6
2 Likes
2/28/24
Warm up:
Jumping jacks x25
KB swings x25
Cossack squats x10
X3
Box jumps:
30"x5
36"x5
Deadlift:
215x5
250x5
280x10
215x5x3
SOHP:
95x5
110x5
125x7
95x5x3
A. Tricep rope pushdowns:
60x9
60x8
60x7
B. DB curls:
40x8
40x7x2
Hanging leg raises: toes to bar
BWx6x2
BWx5x3
Deadlift felt good today
3 Likes
3/2/24
Warm up:
KB swings x25
Push ups x10
Cossack squats x10
Band face pulls x12
X3
Box jumps:
30"x5
36"x5
42"x1
Bench:
185x6x3
SSB squat:
160x10x3
DB rows:
90x9x3
DB incline bench:
65x8x3
Cable Rear delt flys:
12.5x11
12 5x13x2
45° back raises:
90x13
90x12x2
I moved yesterday’s workout to today, needed to do some work last night. I did some mini workouts at home the last 2 nights, just 10 minutes of KB swings, squats, lunges, push ups and that sort of thing
3 Likes
3/3/24
Neck, band extension:
Lx25x3
Neck, band flexion:
Lx25x3
Neck, Plate lateral bend, lying:
10x25x3
3/4/24
Warm up:
KB swings x25
Squats/cossack squats x10
Mountain climbers x10
X3
Box jumps:
30"x5
36"x3
42"x2
Squat:
215x5x2
215x6
BB incline Bench:
135x9x3
A. Pull ups: wide rock grip
+40x7x2
+40x6
B. Dips:
+40x7x2
+40x6
GHR:
BWx13
BWx10
Seated single leg hamstring curl:
80x8
Chest supported row machine:
135x9
135x10x2
3 Likes
3/7/24
Warm up:
Jumping jacks x25
T-handle swings x25
Squats/walking lunges/cossack squats x10
X3
Box jumps:
Tail gate x5x2
Deadlift:
230x3
265x3
295x5
SOHP:
105x3
120x3
135x5
Barbell floor Lying tricep extension:
95x3
85x6x2
BB curls:
85x6x2
85x5
Ab wheel:
BWx10x3 knees elevated on rolled up yoga mat
I needed yesterday off and today I got busy so worked out at home because it was getting late.
2 Likes
3/9/24
Warm up:
Jumping jacks x25
KB swings x25
Squat/walking lunges/cossack squats x10
X3
Box jumps:
30"x5
36"x5
SSB squats:
165x9x3
Bench:
190x5x2
190x6
DB Rows:
90x10
90x9x2
DB incline bench:
65x10x2
65x9
45° back raises:
100x12x3
Rear delt fly machine:
100x12
135x10
My triceps are still crazy sore from the other day, maybe from doing ab wheel after not doing them for a while? Didn’t affect my bench too much though so I’m happy with that.
3 Likes
3/11/24
Squat:
225x4x2
225x6
Incline BB bench:
140x8x2
140x9
A. Pull ups:
+40x7x3 wide rock grip
B. Dips:
+40x7x3
Seated hamstring curl, single leg:
90x6x2
Chest supported row machine:
145x8x2
Tired and sore, didn’t feel like going to the gym but didn’t want to push it off until tomorrow and then have to push back the other workouts in the week. Got to the gym late didn’t do my regular warm up, just did extra squat warm up sets supersetted with push ups.
2 Likes
3/13/24
Warm up:
KB swings x25
Push ups x10
Cossack squats x10
X3
Box jumps:
24"x5 from distance
42"x3
42"x2
Deadlift:
250x5
280x3
315x5
SOHP:
110x5
125x3
140x4
110x5x2
Tricep rope pushdowns:
60x8x2
60x7
DB curls:
40x8x2
40x7
Hanging leg raises:
BWx6x5 toes to bar
Barbell iso holds:
225x20sx2
185x25s
Really need to do some more grip work
3 Likes
3/14/24
Warm up:
KB swings x25
Push ups x10
Cossack squats x10
X3
Box jumps:
36"x5x2
Bench:
200x4x3
SSB squat:
180x8x3
DB rows:
90x10x3
DB incline bench:
65x10x3
45° back raises:
110x10x3
Rear delt fly machine:
135x10x2
135x9
Set 3 rep 3 on bench I was thinking, hey that moved pretty fast I think I can get 5, then rep 4 slowed down like crazy and poured cold water all over that idea.
3 Likes
3/18/24
Warm up:
Jumping jacks x25
KB swings x25
Push ups x10
X3
Box jumps:
30"x5
36"x4
42"x1
Squat:
230x3x2
230x8
BB incline bench:
150x7x3
Pull ups:
+45x6x3 wide rock grip
Dips:
+45x7
+45x6x2
GHR:
BWx12
BWx10x2
Chest supported row machine:
145x9x2
3 Likes
3/20/24
Warm up:
Jumping jacks x25
KB swings x25
Push ups x10
Cossack squats x10
X3
Box jumps:
36"x5
42"x5
Deadlift:
230x3
265x1
295x1
330x1
230x5x5
SOHP:
105x5x6
A. Cable rope pushdowns:
60x7x5
B. Cable rope curls:
60x7x5
Leg extensions, single leg:
70x6
85x6
100x7
3 Likes