Whereabouts did you hike?
The Catskills in NY State, Panther mountain and Giant Ledge from Fox Hollow.
7/28/23 C13W1D3
Deadlift:
200x5
230x5
255x5
200x5x5
SOHP:
90x5
105x5
115x5
90x5x5
Circuit:
GHR BWx6
Chin ups BWx10 wide “rock” grip
Dips BWx10
3 times through
This was done beginner prep school style, 1-1.5 minute rests between main lifts, push ups or abs between deadlift sets, chin ups or band pullaparts between pressing sets. Assistance done in a circuit, exercises back to back with 1 min rest before restarting. I’m still on the fence if I’m going to keep this day like this or come in and lift Thursday and Friday to make it a 4 day split.
7/31/23
Squat:
155x5
175x5
195x5
155x5x5
45° back raises:
35x13x5
Seated hamstring curls:
75x10
75x12x2
Ab wheel: from standing with stop
BWx4
BWx3
BWx4
BWx3
Seated calf raises:
60x12x3
Also did 100 band pullaparts this morning. I forgot I’m going away again this weekend through Tuesday, so training is going to be messed up again. Im doing my week 3 weights this week since I don’t know when I’ll able to lift again next week, maybe not until Wednesday.
8/2/23
Bench:
140x5
155x5
170x5
150x5x5
DB row:
75x8x3
Tricep rope push down:
35x15
42.5x10x2
Short on time today. Did 100 band pullaparts this morning
8/9/23
Squat:
135x5
155x5
175x5
135x5x5
Bench:
120x5
140x5
155x5
120x5x5
GHR:
BWx5x3
Machine Chest supported row:
115x10
130x10
145x9
Tricep rope push down:
50x8x3
Didn’t do much working out during vacation. I think on Sunday I did a 10 min circuit of EMOM squats x10, push ups x10, band pullaparts x10, and otherwise did a lot of walking. I pedaled my kids around on a bike-cart thing for an hour on Tuesday.
8/10/23
Wenning warm-up inspired circuit
Standing rows monster mini band x25
Squat to low box holding 25lb plate on upper back, elbows facing up x25
Push ups x25
4 times through no rest
Walk/run outside
.5 mile Walk
1 mile Run
.5 mile Walk
8/11/23
Deadlift:
185x5
215x5
240x5
185x5x5
SOHP:
85x5
100x5
110x5
85x5x5
Circuit:
GHR BWx6
Chin ups BWx8 wide “rock” grip
Dips BWx8
Ab wheel BWx8 from knees
4 times through
8/12/23
Circuit:
25 reps Squat with dip belt + 30lbs, with belt turned around so weight is on back
25 reps rows monster mini band
25 reps push downs monster mini band
X4
8/14/23 C14W1D1
Warm up:
Standing unilateral hamstring curl machine: 15x25
DB squat: 30x25
Standing Ab cable pull down: ??x25
4 times through
Squat:
145x5
170x5
190x5
SSB squat:
151?x5x5
45° back raise:
45x10x5
Seated Hamstring curl:
75x10x4
Ab wheel:
BW x11x5 from knees
Seated calf raises:
70x10x3
I probably don’t need to do all this different shit, but it was fun. The SSB bar is Titan brand, their website says it’s 61lbs but I dont really know, I threw a 45 on each side and it felt really good. I never used a SSB before.
8/15/23
Warm up:
TRX row x25
Band horizontal press x25
Band overhead tricep extension x25
4 times
Bench:
135x5
150x5
170x5
Close grip bench:
100x5
100x10
125x5x3
Chin ups: wide rock grip
BWx10
BWx8x2
+15x7
+15x4
Dips:
BWx10
BWx8x2
+15x7
+15x6
Face pulls:
42.5x10x5
Sled drag:
200lb x20yds x3 forward
200lb x20yds x1 backward
CG bench hurt my shoulder a little, felt grindy, not going to do that again
8/17/23
Warm up:
KB swing with a little more of a squat 35lb x25
Single leg lying hip thrust BWx25
Side plank bends BWx25
4 times
Deadlift:
205x5
230x5
260x5
SLDL:
185x5x5
GHR:
BWx6x2
Hanging leg raises:
BWx10x5
Sled drag:
175x20yards x3 forward, x3 backward
Honestly that warm-up was way too hard, particularly the side bends and glute thrusts, I guess I found some serious weaknesses. My ass was toast after the SLDLs, I was using my hands to assist GHR reps.
8/19/23
Warmup:
Band face pulls x25
Band overhead tricep press x25
Band horizontal press, standing x25
4 times
BB incline bench:
100x5
115x5
130x5
100x5x5
DB rows:
75x9
75x8x4
Cable lateral raises:
5x10
10x10x2
10x8x2
Cable tricep pushdown, single arm, D handle, supinated grip:
10x10
15x10
20x10x3
8/21/23
Warm up:
Single leg hamstring curl: 25, 15 x25
GHR back raise, 45° back raise, reverse hyper x25
Goblet squat 35 x25
4 times through
Squat:
135x5
160x5
180x5
SSB squat:
125x5x5
45° back raise:
45x12x4
Seated Hamstring curl:
75x12x3
Ab wheel: from knees
BWx11x3
Man, that warmup killed me again, I’m still trying to pick the right difficulty for these, my legs and low back had a real bad pump after that. That made squatting feel much harder than it should have. I look at the numbers and it looks pathetic but I’ll get this dialed in and move forward. Fucking feel extra bad with some guy deadlifting like 500lbs right next to me for reps, what can I do but be persistent and patient.
8/22/23
Warm up:
Seated twin cable row, individual handles x25
Rope push downs x25
Seated chest press machine x25
4 times
Bench:
125x5
145x5
160x5
125x5x5 close grip
Chin ups: wide “rock grip”
BWx6
+17.6 (8kg KB) x6x5
Dips:
+17.6x6x5
Face pulls:
50x12x4
20x15 unilateral
Seated calf raises:
50x12
70x12x2
Chin ups:
BWx15
I watched some form videos and fixed my close grip bench so it didn’t feel like it was destroying my shoulder
8/24/23
Warm up:
Single leg hip thrust x20
Plank side bend x15
KB swing x25
4 times through
Deadlift:
195x5
225x5
245x5
SLDL:
175x5x5
GHR:
BWx5x5
Hanging leg raises:
BWx10x5
Sled drag:
180lb x20yards x3 forward, x3 backward
GHR sets got progressively worse until I was using hands to assist on reps 3,4,5 on the last set. Will focus on better reps every week to overload.
8/25/23
Warmup:
Chest supported DB row x25
Seated DB overhead tricep extension x25
DB incline bench x25
4 times through
BB Incline bench:
110x5
130x5
145x5
110x5x5
DB Row:
75x9x3
75x8x2
Cable lateral raise, single arm:
10x10
15x8
15x7
15x6
10x12
Cable tricep pushdown, single arm, D handle, supinated grip:
25x6x2
25x9
8/28/23
Warm up:
Single-leg leg curl x25
Reverse hyper x25
35lb KB 12" box squat x25
4 times
Squat:
160x5
180x5
200x5
SSB squat:
171x5x5
45° Back raises:
50x10x2
50x12x2
Seated single-leg leg curl:
30x15
50x13x2
Seated calf raises:
70x12x3
Ab wheel: from knees
BWx11x5
8/29/23
Warm up:
Chest supported row machine x25
Chest press machine x25
Cable pushdowns x25
4 times
Bench:
145x5
160x5
180x5
145x5x5 close grip
Chin ups:
BWx6
+20x6x5
Dips:
BWx6
+20x6x5
Face pulls:
50x12
25x12x4 unilateral
I did the chin ups and dips as a superset.
8/30/23
Walked outside at fast continuous pace for 55min 3.1 miles