12/1/23
Machine Shoulder Press:
4/10/100
Hammer Strength Front Pulldown:
4/10/110
Pendlay Rows:
4/10/185
Hammer Strength Low Row:
4/10/4 plates
Reverse Flies:
4/10/110
Heavy Bag:
1 - 3 minute round
Handstand Push-Ups:
20
4 Likes
12/2/23
First off, whoa is the old format back? If so, thank goodness.
Bench:
5/225
3/245
1/275
1/295
1/315
3/350
1/320
Paused Bench Against Band:
4/225
Hammer Strength Incline:
4/10/2 plates
Flat Bench Flies:
4/15/35
Heavy Bag:
2 - 3 minute rounds
Handstand Push-Ups:
20
I finally cracked three reps at 350. Onto 355 next week. The heavy bag following bench created a nice burn.
4 Likes
12/3/23
Deadlift:
5/335
5/325
5/315
Speed Deficit Deads (45 second rest):
4/315
Belt Squats:
10/180
10/270
10/360
10/450
5/500
V-Squats
4/10/450
Heavy Bag:
2 - 3 minute rounds
Handstand Push-Up:
20
I dropped the deadlift weight way down, to work back up again. I want to work off the floor with deficits for a while. I think that is my weakness.
Handstand push-ups were a little rough today. My shoulders will still hurting from bench yesterday.
3 Likes
Workouts are going well.
1 Like
Things are going pretty well right now.
12/4/23
Treadmill:
20 minutes
Seated Calf Raises:
2/20/160
2/30/90
Crunch Machine:
4/25/120
Heavy Bag:
2 - 3 minute rounds
Handstand Push-Ups:
20
With the semester over, my second job at the college is on break. This opens up one day a week I can do different things like this. Nothing too hard. It just gets the blood flowing a bit and still allows for recovery from the weekend workouts.
3 Likes
12/5/23
Poundstone Curls:
100
EZ Bar Curls:
4/10/100
Preacher Curls:
4/10/90
Hammer Curls:
4/10/50
Kickouts:
4/25/30
Kickbacks:
4/10/35
Pulldowns:
10/10/various (no rest between sets)
Pressdowns:
4/25/190
Pulldowns:
1/100/70
Treadmill:
20 minutes
Handstand Push-Ups:
20
My daughter has started taking a crossfit class. No thanks. It sounds brutal.
3 Likes
12/6/23
OHP:
4/5/135
Pendlay Rows:
4/10/185
Hammer Strength Front Pulldown Machine:
4/10/110
Hammer Strength Low Rows:
4/10/4 plates
Reverse Flies:
4/10/100
Heavy Bag:
2 - 3 minute rounds
Handstand Push-Ups:
21
Wednesdays are weighted carry nights. It was raining too hard tonight. I have done carries in every type of condition, but tonight was just stupid. It it’s not too bad, it goes down tomorrow.
I also left my earbuds at home, so I should get extra credit for getting it done.
3 Likes
12/7/23
Prowler Push:
+80 / 100 yards
+135 / 100 yards
Prowler Pull:
+135 / 100 yards
+200 / 100 yards
Backwards Prowler Pull:
+90 / 100 yards
+105 / 100 yards
Nothing too hard tonight. I wanted to save my legs for this weekend.
3 Likes
12/9/23
Bench:
3/225
2/255
1/275
1/300
1/320
1/355
2/320
3/300
4/275
5/255
10/225
Heavy Bag:
3 - 3 Minute Rounds
Handstand Push-Ups:
21
355 went up pretty easy. My spotter jumped my ass for not going for two. I should have. I was focused on one rep this week. Plus, my left wrist wrap came undone when I grabbed the bar. It’s all excuses, and he was right. I should have done it. I’m confident I’ll hit two reps next week.
3 Likes
12/10/23
V-Squats:
10/360
10/450
10/540
10/630
Belt Squats:
10/180
10/270
10/360
10/450
10/500
Hack Squats:
4/10/180
Narrow Stance:
1/20/90
Kettle Ball Stiff Leg DL:
4/10/80 in each hand
Seated Leg Curls:
4/10/110
Treadmill:
10 minutes
Heavy Bag:
3 - 3 minute rounds
Handstand Push-Ups:
21
10 is the most reps I have gotten at 500 for belt squats.
2 Likes
12/11/23
Treadmill:
30 minutes
Superset -
Leg Press Machine Calf Raises:
4/25/400
Standing BW Calf Raises:
4/25
Crunch Machine:
4/25/190
Heavy Bag:
3 - 3 minute rounds
Handstand Push-Ups:
22
Between the treadmill and the bag I got a good sweat.
2 Likes
12/12/23
Pulldowns:
10/10/various (no rest)
Pressdowns:
4/25/190
Tate Press:
4/25/40
Concentration Curls:
4/10/50
Preacher Curls:
4/10/90
Hammer Strength Curls:
4/10/50
Cable Curls:
4/10/190
Treadmill:
10 minutes
Handstand Push-Ups:
22
It was a fast one.
3 Likes
12/13/23
Deadlift:
5/350
5/340
5/325
Deficit Speed Reps:
4/325
DL Against Band:
12/225
Heavy Bag:
3 - 3 minute rounds
Handstand Push-Ups:
22
I took the morning off to workout. I have too much time on the books, but I’m too busy to take a full day. I like training in the mornings better anyway.
I continue to build my deads back up after the reset.
3 Likes
12/14/23
Hammer Strength Should Press Machine:
4/10/100
Hammer Strength Low Row:
4/10/4 plates
DB Front Raises:
4/10/30
Pendlay Rows:
4/10/205
Hammer Strength High Rows:
4/10/3 plates
Reverse Flies:
4/10/115
Treadmill:
10 minutes
I worked pretty fast and got it done in an hour.
3 Likes
12/16/23
Bench:
3/225
2/245
1/275
1/300
1/320
1/355
Juarez Valley Push-Ups:
10, 1, 9, 2, 8, 3, 7, 4, 6, 5, 7, 4, 8, 3, 9, 2, 10, 1
Heavy Bag:
3 - 3 minute rounds
My goal was two to three reps at 355, but it was not happening. 355 was a real struggle. Last week it flew up. I bailed after that attempt to save some for next week.
I tried Albino’s Juarez Valley Push-Ups. I figured 10 would be a good number to start with. He’s not lying. They are a workout for sure.
I’m going to lay off the handstand push-ups this week, because my shoulders are killing me.
4 Likes
12/17/23
V-Squats:
10/360
10/360
10/450
10/540
10/630
20/360
Belt Squats:
10/180
10/270
10/360
10/450
10/510
20/180
Hack Squats:
4/10/180
1/20/90
Laying Leg Curls:
4/10/105
One Leg Extensions:
4/10/100
Nice leg pump.
3 Likes
12/18/23
Treadmill:
20 minutes
Superset:
Seated Calf Raises: 2/20/140
BW Standing Raises: 2/20
Seated Calf Raises: 2/40/90
BW Standing Raises: 2/40
Crunch Machine:
4/25/150
Heavy Bag:
3 - 3 minute rounds
Not much today. I have been using Mondays as a low impact day. I did, however, concentrate on throwing power punches on the bag.
3 Likes
12/20/23
200 lb Sandbag Suitcase Carry:
25 yards
Prowler Push:
+100 / 200 yards
+150 / 100 yards
Prowler Pull:
+150 / 100 yards
+200 / 100 yards
Backwards Prowler Pull:
+100 / 100 yards
My left knee has been giving me fits. I decided to bail on the sandbags after first carry. I wore my braces tonight. That seemed to help.
3 Likes
Handstand pushups helping the benching?
Patiently awaiting 4 plates here.
1 Like