5/19/24
V-Squats:
10/360
10/360
10/450
10/540
10/630
10/720
25/360
Belt Squats:
10/180
10/270
10/360
10/450
10/540
20/180
Hack Squats:
10/90
10/180
10/270
10/360
20/180
One Leg DL:
4/10/55
Heavy Bag:
3 - 3 minute rounds
Handstand Push-Ups:
16
That felt really good today.
Guess it did feel good. V squats @720, 16 handstand pushups.
I’m not sure what my record is for handstand push-ups, but that might be close.
5/20/24
OHP:
4/5/135
Hammer Strength Front Pulldown:
4/10/110
Hammer Strength MTS Row:
4/10/120
Face Pull:
4/10/140
Upright Row:
4/10/95
Treadmill:
20 minutes
I head out of town today for a conference this week. I had to get one in early before I skip town. I’ll bring some shoes and shorts in case I get a chance to hit the hotel fitness room.
5/25/24
Bench Marathon:
145
Pullovers:
4/10/110
Machine Flies:
4/10/240
Hammer Strength Incline:
4/10/70
Handstand Push-Ups:
15
This was deload week. I decided to do CT Fletcher’s bench marathon again. It’s probably not what Wendler had in mind. This was the second time I have done it. The first time was with 135. I went up to 145 this time.
The marathon is 20 sets and I think he said 220 reps. The first set is one rep, the second two and so on until you get to the 20th set of 20 reps. I timed myself this time and got it done in just over 20 minutes. My chest was pretty well fried.
5/26/24
Deadlift:
3/290
3/330
3/375
1/405
Deficit DL:
4/5/225
Belt Squats:
1/360
1/450
1/540
1/630
Super Set-
Seated Leg Curls: 4/10/115
BW Squats: 4/10
Heavy Bag:
3 - 3 minute rounds
3/3/3 week. I’m still trying to leave something in the tank for a bonus set, but I may ditch that going forward.
5/26/24
OHP:
4/10/135
Pendlay Rows:
4/10/185
Hammer Strength Low Row:
4/10/4 plates
Hammer Strength Front Pulldown:
4/10/110
Reverse Flies:
4/10/130
Treadmill:
20 minutes
Don’t forget today that some gave all.
5/28/24
One mile walk
Stepper Machine: 10 minutes
Crunches: 100
Stepper Machine: 5 minutes
Crunches: 100
Handstand Push-Ups:
16
It was a stay at home and do cardio day.
5/29/24
200 lb Sandbag Shoulder Carry: 200 yards
200 lb Sandbag Bearhug Carry: 100 yards
200 lb Sandbag Suitcase Carry: 50 yards
Prowler Push: +100 / 200 yards
Prowler Pull: +125 / 200 yards
Backwards Prowler Pull: +55 / 200 yards
Another Weighted Walk Wednesday in the books.
I finally replaced the skis on my prowler after three years. When I purchased it, I ordered an extra set. They were pretty worn down.
Replacing prowler skis. Jeez.
Monster for sure.
Just three years of being drug across my asphalt.
5/30/24
Preacher Curls:
2/10/90
2/10/100
EZ Bar Curls:
4/10/100
DB Curls:
4/10/40
Poundstone Curls:
100
Pulldowns:
10/10/various (no rest between sets)
Press Downs:
4/25/190
Pulldowns:
1/100/100
Kickbacks:
4/25/30
Treadmill:
20 minutes
It’s been a minute since I pumped the arms.
6/1/24
Bench:
5/230
5/265
5/300
Bench Against Band:
5/225
4/225
3/225
2/225
1/225
Machine Flies:
4/10/235
Svend Press:
4/50/1 plates (10s)
Juarez Valley Push-Ups:
Top set of 10 and off benches
5/5/5 week. I got a really good pump. So much so I think I’ll feel this one a feel days.
6/2/24
Rack Pulls:
10/225
5/275
3/315
2/365
1/405
V-Squats:
10/360
10/450
10/540
10/630
10/720
10/810
25/360
25/270
25/180
Belt Squats:
10/180
10/260
10/360
10/450
Hack Squats:
10/90
10/180
10/270
10/360
25/90 (foot to foot stance)
One Leg Kettle Ball DL:
4/10/50
Not what I expected this morning. When I got there some kid was super setting V-Squats, Belt Squats and his phone. Therefore, I started out with some semi-light rack pulls to get warmed up.
Once I got started if felt really good. For the 810 squats I really concentrated on getting good depth since one of the regular young guys was making a big deal about it and watching.
It was a reminder of how good your body feels after really stressing it at the gym.
Impressive. Any soreness?
Just my back. Getting out of bed this morning sucked.
6/3/24
OHP:
4/10/135
Upright Rows:
4/10/115
BB Shrugs:
4/10/315
Standing Plate Lifts:
4/15/45
DB Side Raises:
4/10/35
Band Pull Aparts:
4/100
In the garage tonight. I had a Zoom to attend, so I killed two birds with one stone.
6/5/24
One Mile Walk
Stair Stepper: 10 minutes
Exercise Ball Crunches: 2/100
I had another meeting tonight, so I stayed home for cardio.
6/6/24
Kickouts:
4/25/30
Pulldowns:
10/10/various (no rest between sets)
Pressdowns:
4/25/200
Superset:
Seated Dips: 4/10/4 plates
Kickbacks: 4/10/25
Poundstone Curls:
100
DB Curls:
4/10/40
EZ Bar Curls:
4/10/100
Cable Curls:
4/20/140
Now for a road trip.
6/8/24
Bench:
3/225
1/245
3/250
3/280
3/320
Bench Against Band:
4/5/235
3/3/3 week. It was a fast one too.