Thank you
9/19/24
Biceps Gauntlet
DB Curls:
4/10/40
Concentration Curls:
4/10/50
EZ Bar Curls:
4/10/100
Cable Curls:
4/20/140
Pulldowns:
10/10/various (no rest between sets)
Pulldowns:
4/25/140
Pressdowns:
4/25/200
Kickbacks:
4/25/25
One Arm Pressdowns:
4/25/80
Pull-Ups:
20
Treadmill:
10 minutes
That’s it. Vacation officially starts. We are off to Vegas tomorrow for our 29th anniversary.
3 Likes
Congratulations on your 29 years.
9/26/24
OHP:
4/10/135
Pendlay Rows:
4/10/215
Upright Rows:
4/10/115
Hammer Strength Front Pulldowns:
4/10/100
We got back from Vegas yesterday. We go three times a year normally and this was probably the best one yet. When I got home I mowed the front yard. Today, after work, I got a fast workout down, and now time for back.
Also, dude in the pool told me I was “super jacked.” I’m not sure what to make of the whole situation, but I’ll take it.
3 Likes
Likely you weren’t surprised to hear that comment.
1 Like
I kinda was. It’s really not something you normally walk up and tell someone.
Maybe he liked what saw.
1 Like
That’s what my wife said. 
1 Like
9/27/28
Poundstone Curls:
100
EZ Bar Curls:
4/10/100
Preacher Curls:
4/10/100
Cable Curls:
4/25/140
DB Curls:
1/100/20
Pulldowns:
10/10/various (no rest between sets)
Pressdowns:
4/25/200
Kickbacks:
4/25/30
Treadmill:
20 minutes
We went to our neighbor’s house after for a bonfire. It was a good night.
9/28/24
3/3/3 Bench:
3/225
3/250
6/280
Bench Against Band:
5/230
4/230
3/230
2/230
1/230
Crossover:
4/15/150
Dips:
4/10
Pull-Ups:
20
Treadmill:
15 minutes
I think the week off was what the doctor ordered. I had no pain in my shoulders and the bar flew up. I’ll get another week off coming up, since I’ll be at a conference next weekend.
3 Likes
9/29/24
5/3/1 Deadlift:
5/305
3/345
5/385
Stiff Leg Deficit DL:
4/5/225
Pull-Ups:
20
40 lb Weighted Vest Lunges:
4/10/35
40 lb Weighted Vest Squats:
100
That felt pretty good. I went home for the weighted vest work.
3 Likes
10/1/24
OHP:
4/10/135
Upright Row:
4/10/125
Hammer Strength Low Row:
4/10/4 plates
Hammer Strength Front Pulldown:
4/10/100
DB Front Raises:
4/10/40
Pull-Ups:
4/10
Treadmill:
10 minutes
3 Likes
10/2/24
200 lb Sandbag Shoulder Carry:
100 yards
200 lb Sandbag Bearhug Carry:
50 yards
200 lb Sandbag Suitcase Carry:
50 yards
Prowler Push + 40 lb Weighted Vest:
45 / 200 yards
80 / 150 yards
100 / 100 yards
Prowler Pull + 40 lb Weighted Vest:
125 / 100 yards
Backwards Prowler Pull + 40 lb Weighted Vest:
125 / 100 yards
That was a pretty solid Weighted Walk Wednesday. The weighted vest really makes a difference. By the end of it, I could really feel it in my shoulders. My quads were screaming on the backward pull.
3 Likes
You’re crazy strong. Reading that made me tired.
If I were doing that much with a 200lb bag, I’d strongly consider moving up a bit for at least some of those lifts.
1 Like
I will in time. I would normally do more pushes and pulls, but I’ve been out of practice. I’ll build back up. Plus, the vest already makes it harder than without. My goal is to get back to what I was doing when I didn’t wear it.
10/3/24
Poundstone Curls:
100
Preacher Curls:
4/10/90
DB Curls:
4/10/40
Biceps Gauntlet
Cable Curls:
4/25/140
Pulldowns:
10/10/various (no rest between sets)
Pulldowns:
4/25/120
Pressdowns:
4/25/200
Incline Kickout:
4/25/30
One Arm Pulldowns:
4/25/60
Pull-Ups:
20
Heavy Bag:
1 - 6 minute round
I think I actually got more done than I thought. I’m now off to a conference until Sunday.
3 Likes
10/6/24
V-Squats:
10/360
10/450
10/540
10/630
10/720
10/810
Narrow Stance V-Squats:
4/20/360
Belt Squats:
4/10/450
Hack Squats:
4/20/90
I got back in town from my conference and headed right for the gym. Three days of terrible food and too much alcohol says I needed it.
3 Likes
That is pretty funny actually. Yet I am sympathetic.
1 Like
A ton of cigars too.
1 Like
10/7/24
OHP:
4/10/135
Kroc Rows:
4/10/125
DB Front Raises:
4/10/40
BB Upright Rows:
4/10/115
200 lb Sandbag Shrugs:
100
Band Pull Aparts:
100
I worked a little late at the office tonight, so I trained in the garage. It was kinda nice.
3 Likes
10/8/24
Treadmill:
30 minutes
Crunch Machine:
4/25/150
Abductor Machine:
4/25/200
Pull-Ups:
4/10
Adductor Machine:
4/25/200
Heavy Bag:
3 - 3 minute rounds
That was a pretty nice sweat.
3 Likes