Thanks. I just checked it out and subscribed. I guess we know what I’ll be doing at work today.
8/21/24
Treadmill:
30 minutes
Crunch Machine:
4/25/150
Abductor Machine:
4/25/200
Adductor Machine:
4/25/200
Superset:
Seated Calf Raises: 4/50/90
BW Standing Calf Raises: 4/50
Heavy Bag:
3 - 3 minute rounds
Pull-Ups:
20
Kind of a nice all-around session.
4 Likes
8/22/24
Poundstone Curls:
100
BB Curls:
4/10/95
Reverse BB Curls:
4/10/65
DB Curls:
4/10/45
Kickouts:
4/20/35
BB Extensions:
4/20/55
Kickbacks:
4/20/35
Band Pulldowns:
2/100
I got a fast one done in the garage tonight before we met the kids for dinner.
4 Likes
8/23/24
Treadmill:
20 minutes
Exercise Bike:
10 minutes
Ski Simulator:
10 minutes
2 Likes
The ski simulator looks brutal. Better you than me! 
1 Like
It’s not too bad. It gets the heart rate up though. I am really trying to increase my cardio.
1 Like
8/24/24
3/3/3 Bench:
3/215
3/245
5/275
Bench Against Band:
10/225
10 Second Pause Bench (no band):
225
Machine Flies:
4/15/250
Dips:
4/10
Pull-Ups:
20
Heavy Bag:
3 - 3 minute rounds
On top of increasing cardio, I am trying to hit pull-ups several times a week. In the past biker has gotten me into handstand push-ups. I kind of think pull-ups serve the same purpose and are a great strength builder.
3 Likes
Maybe try weighted ones after you’re comfortable doing them.
I’m a way from that. I had my personal and work cell phones in my pockets today. Does that count? 
8/25/24
5/5/5 Deadlift:
5/265
5/305
7/345
1/365
Rack Pulls:
315
405
455
505
Deficit Stiff Leg DL:
4/10/135
Seated Leg Curls:
4/10/120
Pull-Ups:
20
I started 5/3/1 for deadlift today. In doing so I also changed my stance to a more narrow one. I figured since the weights are lighter, it’s a good time to start. I felt I should have done more at 345, so threw in a bonus set.
4 Likes
If you say so.
At 20 reps you’re ready for weighted ones.
Maybe. My reps are really short. Something I am working on.
8/27/24
OHP:
4/10/135
Pendlay Rows:
4/10/205
BB Upright Rows:
4/10/115
Hammer Strength High Row Machine:
4/10/80
Pull-Ups:
4/10
Treadmill:
20 minutes
Heavy Bag:
3 - 3 minute rounds
I ended up doing more than I thought I would.
4 Likes
8/28/24
Farmers’ Carry:
65 in each hand / 500 yards
Prowler Pull:
+150 / 200 yards
+100 / 200 yards
Prowler Pull:
+50 / 200 yards
Step Machine:
10 minutes
45 lb Plate Carry (to the chest):
200 yards
I changed things up on Weighted Walk Wednesday. My back did not feel right, so I skipped sandbag work. It was nice to get in the sun and garage again.
3 Likes
8/29/24
Poundstone Curls:
100
EZ Bar Curls:
4/10/100
Preacher Curls:
4/10/105
Cable Curls:
4/20/160
Pulldowns:
10/10/Various (no rest)
Pressdowns:
4/25/200
Tate Press:
4/25/35
Incline Kickouts:
4/25/30
Kickouts:
1/100/25
DB Curls (no rest between sets):
10/50
10/45
10/40
10/35
10/30
Treadmill:
10 minutes
Exercise Bike:
10 minutes
Ski Simulator:
5 minutes
Pull-Ups:
20
I didn’t know I did so much until I wrote it on my paper log.
3 Likes
8/31/24
5/3/1 Bench:
5/230
3/260
4/290
Bench Against Band:
10/230
10 Second Pause Bench (no band):
230
Dips:
4/10
Pull-Ups:
20
Svend Press:
4/50/25
Push-Ups:
50
Treadmill:
10 minutes
Despite feeling uninspired, I got it done. Thankfully, next week is a deload bench week. The arthritis in my shoulders is pretty bad. Plus, I’ll be leaving town for three days for a conference next week.
4 Likes
Shoulder arthritis. Maybe try going easy on dips and pullups for awhile.
Dips for sure. I remember now why I stopped doing them. I like how they make my chest feel however. I am hopeful a deload and two weeks of no dips will fix things. I want to stay with pull-ups if I can because I am excited about the progress.
Earlier this year I was having arthritis issues with my left elbow. I could not straighten it out. I had to go to the doctor for a check up, so I figured I would ask about it. She just told me to stop doing what I was doing. I sort of said that was not going to work for me. She just smiled. For some reason it’s good now.
9/1/24
V-Squats:
10/360
10/450
10/540
10/630
10/720
10/810
5/900
Belt Squats:
10/360
10/450
10/540
10/630
Hack Squats:
10/90
10/180
10/270
10/360
Seated Leg Curls:
4/10/120
Pull-Ups:
20
Heavy Bag:
3 - 3 minute rounds.
I had a f*&k it moment with the 900 lb V-Squat. The reps were not very deep, but I felt it all the same.
3 Likes
9/2/24
OHP:
4/10/135
Pendlay Rows:
4/10/215
Upright Rows:
4/10/115
Hammer Strength Low Row:
4/10/4 plates
Hammer Strength High Row:
4/10/4 plates
Pull-Ups:
4/10
Treadmill:
30 minutes
Exercise Bike:
10 minutes
That was a good one. I’ve noticed a difference since I increased cardio a few months ago.
3 Likes