2/28/22
Short session alternating between 30 seconds on the Assault Bike and doubles on Chin Ups for 5 rounds.
2 Likes
3/1/22
Warm Up
Front Squat 3 x 3 x 135
SS in Band Face Pulls 3 x 10 with the FS
Reverse Grip Overhead Press 5 x 5 x 70
SS with
Single Arm DB Rows 3 x 10 x 75 per side
Single Arm KB Swings 1 x 15 x 50 per side
Narrow Grip Pullups 1 x 3
1 Like
3/3/22
Squat 4 x 5 x 165
Deadlift 1 x 5 x 245
Floor Press with Swiss Bar 4 x 5 x 120
Neutral Grip Pullups 7/4/3
Assisted Neutral Grip Pullups - 39.5 x 7
AM Weight 198.4
1 Like
3/5/22
33 minute outdoor walk
2 Likes
3/6/22
Squat 5 x 5 x 190
Bench Press with Swiss Bar 5 x 5 x 140
Deadlift 3 x 5 x 205
Single Leg Touchdown Squats 1 x 10 per side
Single Leg RDL 1 x 10 x BW per side
Neutral Grip Pullups 7/4/4
Assisted Neutral Grip Pullups 1 x 8 (-39.5)
SS with a Pushup and Mountain Climbers combo.
I’ve started cheating on the TD Squats to balance myself a little. Backed off on the progression of those to make things a little easier on the knees. Also have backed down on doing Cossack Squats temporarily for the same reason.
2 Likes
3/7/22
Tried to get the dog out for a walk between rain showers. Was able to get in a little over 20 minutes.
1 Like
3/8/22
Front Squat 3 x 3 x 140
Reverse Grip Overhead Press 5 x 5 x 75
Single Arm DB Rows 3 x 10 x 75 per side (SS in with the OHP)
Single Arm KB Swings 3 x 10 x 55 per side
Chin Ups 5/5/3/2 (SS in with KB Swings)
2 Likes
3/9/22
Got in another short outdoor walk - a little over 20 minutes with some hills mixed in.
1 Like
3/10/22
Squat 4 x 5 x 170
Deadlift 1 x 5 x 250
Reverse Grip Floor Press 4 x 5 x 120
Lifted at home today so I used a reverse grip on the floor press instead of a Swiss Bar. Had to go a little lower on the weight.
AM Weight 198.6
1 Like
3/13/22
Squat 5 x 5 x 195
Bench Press with Swiss Bar 5 x 5 x 145
Deadlift 1 x 5 x 230
Neutral Grip Pullups from varying handles 20 total
1 Like
3/15/22
Almost forgot to log this one.
Front Squat 3 x 3 x 150
Deadlift 1 x 5 x 205
OHP 5 x 5 x 80
Later at work I threw in a few Neutral Grip Pullups.
Notes:
Did this one at home. Been getting tendonitis in my left knee more. I have been adding back the box for squats due to this for about a week or so. At home i just use a chair to pause on to interrupt the stretch reflex somewhat. It’s a touch higher than the box at the gym. So i went up by 10 lbs instead of the planned 5 on the Front Squats.
Also, doing Floor Press with a reverse grip last week tweaked something in the rear part of my shoulder. Didn’t want to further aggravate it so i used a standard grip on the OHP on this one. At least with just one session it didn’t make my AC joint sore.
I’m a little beat up between the knee and the shoulder. Been having really good results since i began using a HLM approach. But the knee inflammation has definitely crept back in. Not sure if it’s more of a load and frequency thing or from going away from the box for squats. In hindsight I shouldn’t have changed two things at once. Gonna lift tomorrow. Then deload next week.
1 Like
5/8/22
Took a little break from logging but have still been lifting. Figured I’d get back on this log.
I have lost a couple more pounds in the meantime. Morning weigh ins have been in the 193.4 - 195 range.
Can’t remember if it was just before or just after my last post but i went back to my prior gym. It’s not as large nor as nice and doesn’t have as many options for equipment and space. But it’s a lot more convenient. Very close to where I live.
Anyway…
Front Squat 140 lbs - 5/5/3/3/4
DB Thrusters - 25 lb DB’s 4 × 8
Sissy Squats - 2 x 12 +(25 lbs)
Step Ups - 2 x 15 +(16 lbs) per side
3 Likes
5/9/22
30 minutes outside walking
1 Like
Close by and sub-par is always better than far away and outstanding, until the discipline is firm and the need is greater.
1 Like
5/10/22
Single Arm DB Rows 65 lbs 10/10/10/14
Superset with…
DB OHP 25’s 10/10/10/10
Neutral Grip Pulldowns
8 x 120
8 x 110
9 x 100
7 x 100
Superset with…
Seated Neutral Grip Chest Press
8 x 150
8 x 135
11 x 120
8 x 120
Face Pulls 3 x 12 x 60
Superset with…
Cable Triceps Push Down 3 x 12 x 75
DB Flys
1 x 20 x 15’s
1 x 15 x 15’s
Lateral Raises 1 x 20 x 10’s
1 Like
5/12/22
Trap Bar Deadlift
12 x 225
10 x 225
10 x 225
10 x 225
8 x 225
Glute Ham Raises with BW only
1 x 30
1 x 20
Chin Ups
1 x 4
5/15/22
DB OHP
30’s - 10, 6, 6 , 5
Lat Pulldown
10 x 120
7 x 140
8 x 120
8 x 120
DB Bench Press
4 x 8 x 40’s
Single Arm DB Rows
4 x 8 x 65
Incline Hex Press
25’s - 20, 15, 11
Cable Face Pulls
15 x 90
15 x 105
12 x 105
5/22/22
Been dealing with a sinus infection the last few days. Last workout was this past Thursday which I didn’t log. Not going to go back to log it now.
For today…
Trap Bar Deadlift
5 x 195
5 x 225
11 x 255
Narrow Neutral Grip Lat Pulldowns
3/7 Method
140 x 3/4/5/6/7
120 x 3/4/5/6/7
DB Thrusters
3/7 Method
25 lb DB’s × 3/4/5/6/7
25 lb DB’s × 3/4/5/6/7
Will be traveling out to Nevada later this week. Going to do some light hiking and bodyweight exercises to stay active.
1 Like
5/30/22
Returned from Las Vegas Sunday evening. The resort i was at had a small fitness center so I managed to get in a couple workouts mostly with dumbbells and a couple of machines. Nothing I’m going to bother to log.
My primary activity was walking and some hiking. In five days i covered over 25 miles on foot despite travel.
Yesterday afternoon was my first normal session back in the gym.
Front Squat
5 x 95
5 x 120
6 x 135
Seated Rows - 3/7 Method
2 x 120
Neutral Grip Chest Press - 3/7 Method
2 x 125
Cable Face Pulls - 3/7 Method
2 x 105
Superset with Glute Ham Raises and Lateral Raises
GHR - 3 x 10 x 30 lb KB
LR - 3 x 10 x 15 lb DB’s
The above are from Hoover Dam, the Colorado River, and Red Rock Canyon.
1 Like
