3/6/23
OHP:
4/5/135
Pendlay Rows:
4/5/195
Kroc Rows:
4/10/110
Seated Plate Lifts:
4/10/45
DB Front Raises:
4/10/50
Reverse Pec Deck:
4/10/45
The guy who owns my gym just opened a 5th location. This one is not too far from my work, so I tried it out on the way home. It was much smaller than I was used to, but there were only seven or eight there. All the equipment was brand new, which was nice. I don’t know if I will make it a regular occurrence, but I’ll be back for sure.
3/8/23
Prowler Push:
+70/200 yards
+100/100 yards
+120/100 yards
+45/200 yards
Farmers’ Walk:
65 in each hand / 100 yards
55 in each hand / 100 yards
45 in each hand / 100 yards
35 in each hand / 100 yards
Overhead Plate Carry:
45/100 yards
No sandbags tonight. I cut it short, because it was raining and snowing on me.
You did all that in adverse weather? Tougher’n me.
It was coming down pretty hard. Just hard enough to where I didn’t want to be out there anymore.
3/9/23
Biceps Gauntlet
BB Curls:
4/10/105
DB Curls:
4/10/45
Reverse BB Curls:
4/10/65
Band Curls:
2/100
Triceps Gauntlet
Kickbacks:
4/10/35
Dips:
2/25
Band Pulldowns:
2/100
Back in the garage. I am always amazed how CT’s gauntlets destroy your arms. There is really now way to train for that kind of abuse.
Every time I read your arm workout I think its too long. It’s certainly your mantra. You’ve written your golf buddies say you have big arms but surely you could maintain them/grow some size and strength on somewhat less.
Maybe a few weeks of across the chest hammer curls (thickness), preacher bench (height), skullcrushers (pure tricep work) and dips (arm muscles and forearms). Just a thought. Quicker, if your garage is in a snow drift.
Thanks. Thus far I have not had any issues. If I do arms at the gym, I normally work in other movements. The garage is a different ballgame.
3/10/23
Bench:
Strained my right pec on the second rep of 225 while warming up.
Treadmill:
30 minutes
As wrote above I strained my right pec at 225. I tried a third rep, but was pretty painful. I tapped out and tried a couple other chest movements, but it was not to be. I decided to play it safe and just rest my chest for next time.
Ouch! Hope it heals up soon.
Thanks. It’s not the first time and probably won’t be the last.
3/13/23
Rack Pulls:
5/315, 5/365, 5/405, 4/455, 5/505, 3/555, 3/585, 2/605, 1/635, 5/405, 5/315
Stiff Leg DL:
4/10/135
Zerchers:
10/135
5/185
5/185
5/225
Laying Leg Curls:
4/10/105
I young guy was doing squats near me. He asked if his depth was good. Told him he was a little short. He needed about three or four more inches. You would have thought I killed his dog. The kid was crushed.
That was me !!! Hey man, I trust you are well… 605 rack pulls …slacker…hahaha
Better for him to know than for him to continue to believe he is “the Man.”
Which reminds me: I need to get a video of my squats.
Well, well, well, he’s still around. 
Yeah, he was working pretty hard too.
3/13/23
OHP:
4/5/135
BB Upright Rows:
4/10/95
Seated Plate Lift:
4/10/45
200 lb Sandbag Shrug:
100
100
80
80
Band Pull Aparts:
2/100
Back in the garage.
Meanie. Great rack pulls.
^agree.
3/16/23
Triceps Gauntlet
Super Set
Incline Kickouts: 4/25/35
Kickbacks: 4/25/25
Dips:
4/25
Band Pulldowns:
100
Band Extensions:
100
Poundstone Curls:
100
Super Set
BB Curls: 4/10/65
DB Curls: 4/10/35
Reverse BB Curls:
4/10/65
Band Curls:
100
That was a great pump tonight. It was almost nice enough to open the garage door tonight (almost). What a difference a week makes.
3/18/23
Bench:
2/225, 1/245, 1/275, 3/335, 2/295, 3/275, 5/245
Pullovers:
4/12/100
Hammer Strength Incline Press:
4/15/1 plate
Svend Press:
4/50/2 plates (10s)
I smoked 335 for three, even though my ass came way off the bench on the last rep. My goal has been 350 for three, and I am almost there now. I figure I should hit it this summer, if things work out.
I was a little worried about my right pec, after I suffered a strain last week. The only issues I had were on the Hammer Strength inclines. I could really feel it, and kept things light.