8/4/24
13.3 mile walk through the pine barrens
1 Like
8/5/24
Warm up:
Mountain climbers x10
KB swings x25
Squats/cossack squats x10
X3
Box jumps:
36"x5x2
Squat:
220x6x2
Incline BB bench:
145x7x2
145x8
Chin ups: wide grip
BWx8
+30x8x2
+30x7
45° Back raises:
140x9
140x8
Tricep rope pushdowns:
65x7
Preacher curl machine:
110x9
Standing calf raise machine:
260x8
4 Likes
8/7/24
Warm up:
Mountain climbers x10
KB swings x25
Push ups x6
Pull ups x5
X3
Overhead med ball throws:
20x5x2
Deadlift:
250x5
285x5
320x6
SOHP:
110x3
125x3
141x4
Chest supported kelso shrug:
215x8
Leg extension:
190x7
DB curls:
40x7
Tricep Dip Machine:
195x8
Standing calf raise machine:
260x8
Abdominal crunch machine:
150x8
2 Likes
8/8/24
1hr elliptical, zone 2
8/9/24
Warm up
Jumping jacksx25/Mt climbers x10
KB swings x15
Side plank thrusts x15
X2
Box jumps:
30"x5x2
Bench:
175x6x2
175x8
SSB squat:
190x7
DB rows:
95x9x2
95x10
Seated Hamstring curls:
175x8
Preacher curl machine:
115x7
Tricep rope pushdowns:
65x7
Standing calf raise machine:
260x8
Side delt machine:
100x4
2 Likes
8/11/24
Walking outside, a little less than an hour, with some hill sprints and running mixed in, about 2.8 miles
2 Likes
8/12/24
Warm up:
Mountain climbers x10
KB swings x25
Squats/cossack squats x10
X3
Box jumps:
36"x5x2
Squat:
230x5
200x6
Incline BB bench:
150x6x2
150x7
Chin ups: wide grip
+30x8x3
Chest supported row machine, kelso shrug:
220x8
45° Back raises:
150x7x2
Tricep rope pushdowns:
65x7
Preacher curl machine:
115x6
Standing calf raise machine:
260x8
3 Likes
8/13/24
1 hour walk outside 3.6 miles
2 Likes
8/14/24
Warm up:
5min on elliptical type machine
Deadlift:
265x5
305x3
335x3
SOHP:
115x5
135x3
150x2
Seated hamstring curl:
180x8
Leg extension:
190x8
DB curls:
40x8
Tricep dip machine:
195x9
Standing calf raise:
260x8
Pressed for time but got it done
3 Likes
8/15
Elliptical zone 2 40min, immediately followed by Incline treadmill walk zone 2 20min
8/16
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/squats/Cossack squats x10
X3
Box jumps:
36"x5
36"x1, 42"x1, 36"x3
Bench:
180x5x2
180x6
SSB squat:
195x6x3
DB rows:
95x10x3
Seated hamstring curls:
180x8
Tricep rope pushdowns:
65x6 rope had a fat rubber grip
Bicep curl machine 2:
110x6
Lateral delt raise machine:
110x5
3 Likes
8/18
2.7 mile loop outside, walked the first 1.7 mile then ran back the last mile in about 8 min 15 sec.
2 Likes
8/19/24
Warm up:
Jumping jacks x10
KB swings x25
Squats/Cossack squats x10
X3
Box jumps:
36"x5x2
Squat:
235x4x2
Incline BB bench:
155x5x2
155x7
Chin ups:
+30x8x2 wide grip
+30x9
Chest supported row machine kelso shrug:
215x8
45° back raises:
150x8x2
Tricep rope push downs:
65x7
Standing calf raises machine:
270x8
Bicep curl machine 2:
110x6
3 Likes
8/20
3 mile walk with 10 hill sprints 48:37
2 Likes
8/21/24
Warm up:
TRX inverted rows x20
Push ups x20
KB swings x20
X3
Overhead med ball throws:
20x5x2
Deadlift:
250x5
285x3
320x1
355x1
SOHP:
110x5x3
125x1
140x1
160x1
Leg extension:
185x8 (misload)
195x8
Seated alternating DB curls:
40x8
Tricep extension machine:
115x8
120x10
Standing calf raise machine:
270x9
3 Likes
8/22/24
4 mile walk outside 1:07:46
3 Likes
8/23/24
Warm up:
Overhead band tricep extension x15
Band reverse fly/face pull x20
Side plank thrust x15
X3
Overhead med ball throws:
20x5x2
Bench:
185x4x3
SSB squat:
205x5x2
Chest supported row machine:
220x5
200x8
Seated leg curl:
185x8
Bicep preacher curl machine:
115x7
Tricep rope push down:
65x7
57.5x8
Standing calf raise machine:
270x9
Lateral delt machine:
100x6
90x8
Still real sore from Wednesday, that definitely made it harder on bench, SSB squat, and back work
3 Likes
8/25/24
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/Cossack squats/squats x10
X3
Box jumps:
36"x5x2
Squat:
215x7 free
215x7x2 to low box touch and go
Incline BB bench:
145x8x2
145x7.5
Chin ups: wide overhand grip
+30x8x2
+30x9
Chest supported machine kelso shrug:
220x8
45° Back raises:
150x8
150x9
Tricep rope pushdowns:
65x4
50x10
Bicep curl machine:
70x8
110x4
Leg press machine, toe press:
250x10
290x8
Lateral delt raise machine:
110x5
I had to move the workout up from Monday to this morning (Sunday) because I’m going to be away monday-friday this week. I was not recovered enough, everything felt too hard, I didn’t get as many reps as I should have on some stuff, and I was just winded more than normal. I had to shoot my ass off the bench to avoid failing the last rep of incline bench.
I’m going to my sister-in-law’s in a pretty snooty area where the one-day gym passes are $25, so I might just bring my bands (eliteFTS light band, mini, and monster mini) and door anchor and try to make do.
Maybe something like
Tuesday
Single arm Band pulldowns
Push ups 1-arm
Band Rear delt fly
trap work
Band lateral raises
Tricep extension
Bicep curl
Thursday
Band Good mornings
Pistol squats
Hamstring curl
Single leg Calf raises
Abdominal stuff
Or just shell out the $25 and do my normal Wednesday workout.
3 Likes
8/28/24 ponied up for the gym
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/squats/Cossack squats x10
X3
Broad jumps onto box
30" box x5x2
Deadlifts:
235x5
275x5
305x6
SOHP:
105x5
120x5
135x5
Chin ups:
??? Belt squat machine x5 wide grip
Regular Dip belt+35 x8 wide grip
“”+35 x4 (widest grip)
Chest supported row machine:
200x8
Leg extension:
200x8
220x8
Tricep rope pushdowns:
66x4
55x7
DB curls, alternating, seated:
40x7
Leg press toe raise:
180x10
Good enough gym, had some rogue bars for deadlifts, and some brand of machines I had never seen before that were in KG. The machines were older but very smooth and in good working order
3 Likes
8/31/24
Warm up:
C2 Rower 5min
Bench:
175x7x3
SSB squat:
190x8x2
DB rows:
95x10x2
Seated leg curl:
185x4
Tricep extension machine:
130x8
Lateral delt raise machine:
110x5
Standing calf raise machine:
270x8
Bicep curl machine 2:
110x4
Felt like rust today
3 Likes
9/2/24
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/squats/Cossack squats x10
X3
Box jumps:
30"x5
42"X1
30"x4
Squats:
225x6x3
Incline BB bench:
150x7x3
Pull ups: wide overhand grip
+35x5x2
+35x6
Tricep rope pushdowns:
70x2 lol
55x8
Bicep preacher curl machine:
115x7
Chest supported machine kelso shrug:
220x8
Standing calf raise machine:
275x8
I dunno, these squats are supposed to be 2RIR but they sure don’t feel like it, yet somehow I can do 3 sets of them, so maybe the first set is? This is why I don’t try to use RPE.
3 Likes
If you keep RiR constant over multiple sets you’ll reduce weight in subsequent sets to keep rep count and RiR the same.
OR
you’ll reduce the number of reps each set to hit the RiR target.
If you want to keep the weight and reps the same over multiple sets, RiR will necessarily decrease.
So you get to choose whether you’ll use RiR on the first set or the last set to choose your weights.
2 Likes