6.8.19
30 min bike ride
8.3 mile hike 3 hrs
6.9.19
150 cal bike ride
lunges bw x 60
6.10.19
Leg press 5:20 sec /105 lbs/192 reps
triple set leg extensions 3 x 32 reps
seated calves 3 x 12
db rdl 3 x 12
super set adductors 3 x 12
abductors 3 x 12
100 cal bike ride
6.11.19
pec minor dips 3 x 20+
smith mach decline 4 x 10, 2 drops final set
chest supported rows upper back - 4 x 12-10, 2 drops final set
scrape the rack ohp 4 x 12 - 8
lat pulldowns 4 x 12, 2 drops final set
super set rope pressdowns 4 x 15 - 10, 2 drops final set (hands close to body as possible)
ez bar curls 2 x 10, ez bar drag curls 2 x 10
cable crunch - flabs 3 x 15
100 cal bike ride
leg ext 1 x 100
6.15.19
30 min liss cardio w/ set v - ups every 10 mins
lunges 3lb dbs 1 x 150
6.16.19
120 cal bike ride
hip and ankle mobility
stretch
6.17.19
hip mobility exercises
leg press 6:20/105lbs/207 reps - 3 more weeks of the never ending leg press.
super set leg ext 3 x 33
seated ham curls 3 x 10
triple set
good/bad girls 3 x 15
leg press calves 3 x 12
leg ext 1 x 100
Diet complianceā¦trending upward. Ha.
6.18.19
upper body
100 cal bike ride
Upper boobs
Pull vs push 2:1 until the end of the yr - horizontal pulling. Shoulders feel rolled in and my back will benefit.
Shoulders - medial and rear delts, no more ohp.
abs - need heavy work.
6.19.19
50 cal bike ride
leg press 6:40/105lbs/227 reps - ridiculous
triple set leg ext 3 x 33
glute extension 3 x 10
seated ham curls 3 x 12
triple set
good/bad girls 3 x 15
leg press calves 3 x 12
100 cal bike ride
leg ext 1 x pain - lost count, legs were done
6.29.19
100 cal bike ride
flabs 3 x 15
8.3 mile hike
6.30.19
100 cal bike ride
leg ext 1 x 100
stretch/roll
7.1.19
50 cal bike ride
leg press 105lbs/ for the duration of
triple set leg press calves 3 x amrap
leg ext 3 x 34
seated ham curls 3 x 12 - 8
super set
good girls 3 x 15 - 12
glute ext 3 x 12 - 8
triple set dead bugs 3 x pain
cable wood chops 3 x 12
v ups 3 x 12
100 cal bike ride
leg ext 1 x hundo
bw 171
Not as fat as last week. Everything is going in the right direction.
Wrap up the 8 minute leg blast next Monday. Going to change machines, up the weight and start over at 2 minutes for another 8 week run.
7.2.19
50 cal bike ride
med grip chest supported row 4 x 12 - 8 triple drop last set
super set incline db 4 x 12 - 8
seated calve rl 4 x amrap
super set wg pulldowns 4 x 12 - 8 triple drop last set
banded side laterals 4 x amrap - bands only
super set pek dek rear delts 4 x 15 - 10 triple drop last set
face pull/high rope cable row 4 x 12 triple drop last set
20 sec rest between sets
bent over cable ext 5 x 15 - 10
ez bar curls 5 x 11
super set rope pressdowns 3 x 12
ez bar drag curls 3 x 10 - 8
100 cal bike ride
leg ext 1 x 100
rope cable crunches 3 x 12
7.8.19
leg press 8:03/105lbs/270 reps
triple set leg ext 3 x 30 - increased weight 2.5lbs
seated ham curls 3 x 12
leg press calves 3 x 15 - 12
super set good girls 3 x 12
glute ext 3 x 12 - 8
100 cal bike ride
leg ext 1 x 100
Completion of 8 minute leg blast.
8 minutes of leg press sucks.
bw 169
7.22.19
50 cal bike ride
leg press 2:40/160lbs/90 reps - I am a glutton for punishment.
triple set leg press calves
leg ext 3 x 30 upped the weight
seated ham curls 3 x 12 -10 triple drop last set
triple set bad girls 3 x 12
good girls 3 x 15
ass extension mach 3 x 10
100 cal bike ride
leg ext 1 x 100 upped the weight
feel fat, look fat, food choices are bad. See a pattern?
7.23.19
50 cal bike ride
triple set seated chest supported high grip rows 4 x 12 -8, triple drop last set
smith machine decline 4 x 12 - 6, triple drop last set
seated calves left one only 4 x 15-10
triple set standing rope pulldown 3 x 10
scrape the rack ohp 3 x 15 - 12
face pulls 3 x 12
triple set preacher machine 3 x 15
overhead rope ext 3 x 20
pec minor dips 3 x amrap
super set v bar pushdowns 3 x 10
ez bar drag curls 3 x 12
100 cal bike ride
1 hr 15 mins total gym time
Feel like doing dead lifts. Going to add them in once a week after timed leg press of death. Starting light due to not having done them in almost 4 months. Due to the dots on my eyeballs and skin, blood dripping out of my nose while deadlifting back in Feb - Apr. Cardiologist recommends sets no lower than 8. Something about aortic pressure blah blah blah (Iām on meds for bp). I processed this as new goal of 405 x 8. My best to date is 405 x 7.
Also, desire to tighten up a bit, behavior changes are needed. I have been a total doosh lately. Drinking a shit ton and eating anything. Letās call it about 85% effort, which, is just fucking stoopid.
Maybe posting this shit will help get me out of my funk. Stay tuned.
current status post gym
7.24.19
30 min bike liss
leg ext 1 x 100
stretch/mobility hips
7.25.19
hip mobility warm up
leg press calves 3 x 12
leg press 3:00/160 lbs/96 reps
dl 155 x 5, 225 x 5, 275 x 3, 325 x 5
triple set leg ext 3 x 30
good girls 3 x 13
banded hyperextensions 3 x amrap
100 cal bike ride
leg ext 1 x 100
1:05 mins
7.26.19
ss chest supported wg tbars 3 x 12, triple drop last set
incline smith machine 3 x 15 - 6, triple drop last set
ss lat pulldowns 3 x 12 - 8, triple drop last set
pec minor dips 6lb db x 3 x amrap
triple set face pulls 3 x 12
band only side laterals 3 x amrap
seated cable row cg ng 3 x 10, triple drop last set
ss overhead cable ext 3 x 20 -15
seated db curls 3 x 8
100 cal bike ride
leg ext 1 x 100
working on complete diet overhaul. Less pro, more cho and fat. Different food sources, more of some things less of others (fish and chicken for ex) different meal prep, all of it. Mainly due to boredom and old dude well being.
8.1.19
leg press 3:40/160 lbs/115 reps
dl 135, 225, 275 x 5, 325 x 8
giant set extensions 3 x 31
squeazers 3 x 15
spreaders 3 x 15
seated ham curls 3 x 15
leg press calves 3 x 12
leg ext 1 x 100
8.8.19
hip mobility/ wu 10 mins
leg press 4:20/180 lbs/131 reps (different leg press machine and gym used on 8.1.19)
dl 135, 225, 275 x 7, 325 x 10
triple set leg extensions 3 x 30
seated ham curls 3 x 15
calve machine 3 x 10
Your 85% is better than most peoples 150%!
Less pro, more carbs/fat is always a disaster for me. I have become very good at eyeballing pro and fat, but I can EASILY over consume carbs. Of course if youāre good at it, or weighing thatās a non issue.
Plus, I like protein more. Hahha
Nahā¦ Iāve just been at it a long time. Thanks for the kind words.
I was trying to make it cheaper and food prep easier. I now realize that this is a pipe dream. I have already tweaked it over the years as much as I possibly can.
Iām always weighing. I also cycle my carbs - about 250g currently on training days and 60g on non training days. Iāve bumped up training days to 300g and non training days to 100g. Reduced protein accordingly. I have no problems with meal compliance while at work or during the week, itās the weekend where it becomes a free for all. With football season fast approaching, things arenāt looking good. lol.
8.9.19
50 cal t mill
hip and shoulder mobility 10 mins
ss seated chest supported wg rows 3 x 12
pek dek 3 x 15 - 12
ss ng wg pulldowns 3 x 10
banded side laterals 3 x amrap (no weight, just bands)
ss rope bent over pulldowns 3 x 15
face pulls 3 x amrap
ts machine preachers 5 x 10
bent over rope ext 5 x 15
leg press calves single leg 3 x 10
100 cal t mill walk
8.14.19
30 min bike ride
stretch hips
8.15.19
100 cal t mill walk
hip mobility 10 mins
leg press 5:00/165 lbs/151 reps
dl 135, 225, 275 x 6, 335 x 6
walking lunges bw x 100 total
ass blaster 3 x 15
triple set angled calve machine 3 x amrap
squeezers 3 x 15
spreaders 3 x 15
leg ext 1 x 100
Future eats finalized. Decided to reduce weekly carbs due to recent blood glucose/a1c numbers.
Training days cals 2385 pro 206/cho 185/ fat 91
non lifting days cals 1965 207/62/99
8.17.19
8.3 mile hike 3 hrs
8.18.19
rest
8.19.19
leg press 5:20/165 lbs/166 reps
ts leg ext 3 x 31
lying leg curls 3 x 10
angled calve machine 3 x 12 triple drop last set
ts squeezers 3 x 15
spreaders 3 x 15
ass machine 3 x 12
leg ext 1 x 100
9.23.19
50 cal walk
leg press 8:00/165 lbs/233 reps
giant set leg ext 4 x 30
seated ham curls 4 x 12
squeezers 4 x 15
leg press calves 4 x amrap triple drop last set
leg ext 1 x 100
completion of 8 min leg press x 2. Going to add 50lbs and repeat.
bw 173
10.7.19
50 cal walk
leg press machine 3:00/215 lbs/84 reps
giant set
leg ext 3x30
seated ham curls 3 x 12
angled leg press mach calves 3 x 15
good girls 3 x 12
ass machine 3 x 12
leg ext 1 x 100
