11/8/21
Deadlift
5 x 210 (accidentally loaded more than I was going to)
5 x 220
5 x 245
Pendlay Rows
4 x 8 x 135
Lat Pulldowns
12 x 120
10 x 120
8 x 120
7 x 120
Front Squat
5 x 135
8 x 100
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Got in a short walk outside.
11/10/21
Floor Press with Swiss Bar
5 x 100
5 x 115
5 x 130
5 x 115
Triceps Pressdown Machine
1 x 10 x 130
3 x 10 x 140
DB Fly
1 x 12 x 15’s
3 x 12 x 20’s
Cable Triceps Pushdown
1 x 12 x 25
1 x 17 x 20
1 x 18 x 15
1 x 15 x 15
1 x 20 x 15
Pushups
8/5/7
Lat Pulldown Neutral Grip
4 x 10 x 120
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11/11/21
Box Squat (16 inches which is a little below parallel for me)
5 x 155
5 x 180
5 x 205
5 x 180
Leg Press
5 x 15 x 365
Standing Leg Curls
5 x 15 x 15
Single Leg Eccentric Leg Extensions
2 x 10 x 45
Good Mornings
1 x 8 x 135
3 x 6 x 135
Hanging Knee Raises
3 x 10
11/12/21
30 minutes treadmill
11/14/21
Two Handed Landmine Press
5 x 70
5 x 80
5 x 90
5 x 80
Superset with:
Single Arm DB Rows
4 x 12 x 45
Bottoms Up KB Press
3 x 12 x 20
1 x 13 x 20
Lat Pulldown
4 x 12 x 130
Curls
15 x 40
12 x 40
12 x 40
14 x 40
Superset with:
OH Triceps Extensions
3 x 15 x 40
1 x 12 x 40
:
11/15/21
Really pressed for time today so I just tried to get as much work in a short window as I could.
Deadlifts
Set the timer for 7 minutes and saw how many I could do during that time. All were dead pulls from the floor.
19 pulls of 230 lbs in 7 minutes.
Then did an EDT set of Front Squats and Good Mornings. 5 rep groupings alternating between the two exercises. Used the same weight on both.
25 reps each in 14 minutes at 105.
Side Box Step Ups with just bodyweight.
1 x 10 per side
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11/17/21
Floor Press
22 Total Reps of 135 lbs in 5:58
Pendlay Rows
25 Total Reps of 145 in 5:40
Elevated Pushups
50 Total in 4:45
Face Pulls
80 Total Reps of 35 lbs in 4:35
11/20/21
16" Box Squat
205 lbs - 4 sets 22 total reps
Floor Press
135 lbs - 4 sets 25 total reps
Leg Press
405 lbs - 2 Rounds of 3/7 Method for 50 total reps
Started with Bottoms Up KB Press but transitioned to OH DB Press. I enjoy the exercise but have been running into a bit of a wall with being able to progress because of difficulties stabilizing the KB upside down on the left side as the grip fails. I may begin using DBs first and then finish off with a light AMRAP with the KB.
Did a few total sets between the two today.
Three sets of DB Lateral Raises with 15’s.
Two sets of DB Fly with 20’s.
11/21/21
Longer session today on the weekend.
Deadlifts
240 lbs for 70 total reps.
Did sets of 5 until the form felt like it was breaking down significantly. On rep 69 I felt like my back began to round so I braced as best I could for rep 70 and stopped there. These are all individual pulls from the floor.
Lat Pulldowns
130 lbs for 43 total reps in 4 sets.
Single Arm KB Swings
5 x 10 x 40 lbs per side for 100 total
DB Curls using 3/7 method
1st round was with 30’s for 25 total reps
2nd round was with 20’s for 25 total reps
We’ll see if the swings were overkill after the deadlifts over the next couple of days. My back is really fatigued right now. 
11/22/21
Short Walk about 20 minutes or so.
11/24/21
16" Box Front Squat
135 lbs 23 total reps in 4 sets
Two Handed Landmine Press
85 lbs 30 total reps in 4 sets
Lateral Box Step Ups
25 lb KB 2 x 12 per side
Elevated Pushups
52 reps in 3 sets
11/25/21
Did a session at home since the gym was closed for Thanksgiving today.
RDL
10 x 185
5 x 10 x 225
Pendlay Rows
135 lbs for 27 total reps in 4 sets
Barbell Curls
55 lbs for 43 reps in 4 sets
Rear Delt Fly with 10 lb plates
1 x 20
11/26/21
Did a half hour walk with the dog.
11/27/21
Floor Press
140 lbs 22 reps in 4 sets
16" Box Squat
205 lbs 27 reps in 4 sets
Reverse Grip Overhead Press
55 lbs 33 reps in 4 sets
Lateral Raise 15 lb DBs 59 reps in 5 sets
Superset with:
Svend Press 10 lb plates 62 reps in 4 sets
Leg Press 3/7 Method
455 lbs 2 Rounds for 50 total reps
Cable Triceps Push Down
25 lbs 43 reps in 4 sets
First time trying out Reverse Grip Overhead Press this afternoon. I’ll be curious as to how my shoulder feels over the next 24 hours or so. So far it seems no worse than other exercises. It might make running established programs a little easier in the future.
1 Like
11/28/21
Single Arm DB Rows
3 x 10 x 50’s
1 x 8 x 70’s
Lat Pulldown
140 lbs 33 reps in 4 sets
Face Pulls
1 x 30 x 20
1 x 10 x 30
30 minutes walking on treadmill
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11/30/22
Doing a bit of a light week.
Five sets of DL in a circuit with Bent Over DB Rows and Elevated Pushups.
12/2/21
Still in something of a deload week. Just did some Reverse Grip Overhead Press and Squats this morning. Will be starting back Saturday.
This morning I also saw the lowest weight on the scale since the summer of 2005 when I was in my late 20’s and that was just during the summer. Was 203.8 today.
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12/3/21
Quick 20 minute treadmill walk.
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