“A retirement dream novel.” Wow.
I’d call those fighting words.
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Natatorium - 50 min of just screwing around. Did a few laps using the crawl, a few sidestroke, some breast stroke, back to the crawl, etc. Playin around. Changed and ran 2 miles around the lake. Temp was 40f/4.5c so not to bad. 6 mile bike ride in the evening.
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Busy yesterday so just got in a quick work out.
C&J - 45wu, 135 x 5, 185 x 5, 205 x 4, 215 x 2, 225 x 1
Hammer curls - 30 x 12, 35 x 10, 40 x 10
Tri ext - rope - 80 x 15, 90 x 12 x 2
facepulls, rope - 80 x 15, 90 x 12, 100
That was it.
Today
Bench - 135 wu, 225, 235 x 5, 255 x 4, 275 x 3
Smith incline - 110 x 15, 180 x 12, 250 x 8
cables - low to high - 30 x 12, 40 x 10 x 3, high to low - 40 x 15, 50 x 12, 60 x 12
Flyes -25 x 15, 35 x 12, 40 x 10, 45 x 8
straight arm pulldowns - 60 x 15, 70 x 12, 80 x 10
reverse grip pulldowns - 80 x15, 110 x 12, 140 x 10
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DL - 135 wu, 225, 315 x 2, 375, 395, 405, 425 x 1
Hypers - 3 x max w/25# weight
Shrugs - (smith mac) 110 wu, 200, 270, 290 x max w/hold
leg press - 90 wu, 180 x 20, 270 x 15, 380 x 12, 450 x 10
Leg ext - (sng leg) 100, 110, 120, 130 x 10
leg curl - 40, 50, 60, 70 x 12
calve Raises - 110 x max x 3
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Nice deadlifts.
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Wondering if I’m going to keep doing them. Mainly from habit. They use to help when I was competing up until the COVID but now might be time to let the back take a break and get into some healthier lifts.
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Swim day. Pool nearly empty so I was allowed to swim longer. They had the 25m lane dividers down so was able to use the 50m length. Love it, never liked turns.
45 min straight swim, 15 min breast stroke, 5 x 100m
1.5 mile run
evening 7 mile bike
Crappy weather heading in again tomorrow night so we’ll see how things go.
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A trap or hex bar makes for a good safer alternative. Not that the straight bar is inherently unsafe, but the trap bar centers the weight a lot more. Another option would be to stop doing singles and switch up to a higher rep scheme. RDL’s are really good for higher reps while still giving you a really solid hinge movement.
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Hel, you’ve had me pondering this for week, and it’s got me thinking about some of the leverage type of machines Ive been using, quite a few can allow too much leverage giving the individual a false sense of strength standard’s/ ability etc. Not to mention the pain staking progress and wasted effort of having to load and unload twice as many weight plates of the damn things. Free weights, basic cable machines and the smith machine from now on.
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Use to do a whole lot of RDLs and stiff legged DL. Think I’m going to try using kettlebells for a while and see how they work out.
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Press from rack - 45wu, 135 x 8, 155 x 6, 165 x 5, 175 x 3, 185 x 2, 195, 205 x 1
lat raises - 20x15, 25 x 12, 30 x 10
rear lat (machine) 70 x 15, 80 x 12, 90 x 10
facepulls, rope - 80 x 15, 90 x 12, 100
Hammer curls - 30 x 12, 35 x 10, 40 x 10
machine curls (sng arm) - 30 x 15, 40 x 12, 50 x 10
CGB - 135 x 15, 185 x8 x 2
Overhead Tri ext - rope - 80 x 15, 90 x 12 x 2
6 Likes
Bench - 135 wu, 185 x 8, 235 x 5 x 5
Smith incline - 110 x 15, 180 x 12, 255 x 8
cables - low to high - 30 x 12, 40 x 10 x 3, high to low - 40 x 15, 50 x 12, 60 x 12
Flyes -25 x 15, 35 x 12, 40 x 10, 45 x 8
Bent rows - 135 x 10, 185 x 8 x 3
straight arm pulldowns - 60 x 15, 70 x 12, 80 x 10
reverse grip pulldowns - 80 x15, 110 x 12, 140 x 10
Huge snow flakes this morning but too warm for it to stick on the roads. Had the gym to myself so made a pot of coffee, cranked up the stero and a had a nice long sauna after. For lunch the wife had made Siopao (buns stuffed with pork), lumpia (Filippino egg rolls) and cooked up some of sis-in laws Yaki Mandu (Korean pot stickers). Made a pig of myself. Really good day.
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Early to the dojo. Lots of kata and bag work. Had a dental appointment right after so had to cut the work out short.
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White lighting one of your supplements? Great post in Crippler’s log.
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Huh, dentists are like muggers, they knock your teeth out and then robb ya lol
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[quote=“hit_sirloin, post:757, topic:268158, full:true”]
Huh, dentists are like muggers, they knock your teeth out and then robb ya lol
[/quote] So true.
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Swim day. And not many there. 25m dividers still dowm so did a steady 45 minute swim. Went out for the run after. Temp was 28f/-2c and the wind speed at 15mph/24kph + so it was chilly for these parts. Did a 1 mile loop and wussed out. Showered up and headed over to Po Boys for lunch. Went in through the kitchen and ate some Etouffee, Red Beans and French Bread with good friend Brian the owner. Good day.
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[quote=“hel320, post:758, topic:268158”]
3 years ago now, I went to a (new) dentist (chosen online based on her listed credentials hah), and she took x-rays and said I needed root canals on 2 of my teeth. I said I have no symptoms at all, I think I’ll wait thank you very much. Still no symptoms.
Meanwhile, I had 2 cracked/chipped teeth I asked her about and she displayed a complete lack of interest. 1 probably needs a crown now, and the other could use a veneer if I were vain about it. And I only stayed at a Motel 6 a decade ago…
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My dentist now is an ex-Air Force dentist and I get along with her really good. Been lucky all I do is get cleanings. Wife needed a crown a few years back so she waited til we went back to the PI and had it done for around $50.
Stiff leg DL DBs - 35, 45, 55 x 15, 65 x 12
Hypers - 3 x max w/25# weight
Shrugs - (smith mac) 110 wu, 200, 270, 290 x max w/hold
leg press - 90 wu, 180 x 20, 270 x 15, 380 x 12, 450 x 10
Leg ext - (sng leg) 100, 110, 120, 130 x 10
leg curl - 40, 50, 60, 70 x 12
calve Raises - 110 x max x 3
6 Likes