10/22/24
OHP:
4/10/135
DB Front Raises:
4/10/40
Hammer Strength Low Row:
4/10/4 plates
Reverse Flies:
4/10/130
Pull-Ups:
4/10
Heavy Bag:
3 - 3 minute rounds
Treadmill:
10 minutes
Pretty good for 55 minutes work.
10/22/24
OHP:
4/10/135
DB Front Raises:
4/10/40
Hammer Strength Low Row:
4/10/4 plates
Reverse Flies:
4/10/130
Pull-Ups:
4/10
Heavy Bag:
3 - 3 minute rounds
Treadmill:
10 minutes
Pretty good for 55 minutes work.
10/24/24
Biceps Gauntlet
DB Curls:
4/10/45
Preacher Curls:
4/10/100
Cable Curls:
4/20/140
Pulldowns:
10/10/various (no rest between sets)
Pressdowns:
4/25/200
Pulldowns:
1/100/100
Incline Kickouts:
4/25/30
Treadmill:
10 minutes
I moved really fast. An old training partner and a young guy from work were there.
10/25/24
Treadmill:
30 minutes
Crunch Machine:
4/25/150
Leg Press Machine Calf Raises:
4/25/400
Abductor Machine:
4/25/200
Adductor Machine:
4/25/200
Heavy Bag:
6 minutes
The university my wife, son and I got our undergrads is 50 miles from here. This weekend is homecoming, so we’re off to an alumni event tonight and the game tomorrow. I am hopeful my liver olds up.
10/26/24
3/3/3 Bench:
3/225
3/255
7/285
Dips:
4/10
Hammer Strength Incline Machine:
4/15/70
Hammer Strength Decline Machine:
4/15/50
Treadmill:
10 minutes
Seven is a bench PR for 3/3/3 day. I was just telling my wife I feel like my progress has been really good the past three months. I have really only added spirulina to my list of supplements. From my reading it can increase strength. I’m not sure that’s it or not, but I am going to continue.
Alumni night was not too bad last night. I was asked to join the board. Off to the game tonight.
10/27/24
3/3/3 Deadlift:
3/295
3/335
10/375
Stiff Leg DL:
4/5/235
Leg Extensions:
4/10/100
Seated Leg Curls:
4/10/120
Pull-Ups:
20
My previous PR for reps on 3/3/3 day was seven at 365. I had a crazy idea today of going for 10. The first six or seven were pretty smooth. I had to reset a couple of times, but I was able to grind out 10. The last one was a battle, but I locked it out.
Crippler’s done over 600 lb deadlifts on a good day. Seems like he’s even logged at least 700 in past. Crazy strong, and brains to be named to a college alumni board.
A true renaissance man.
You guys are giving me too much love. I’ve never hit 700, but I played with 600 in gear. I’m playing with the idea of hitting it again raw. It feels like I used the wrong stance for me for too long. It’s crazy what a little adjustment made in my strength.
10/29/24
OHP:
4/10/135
BB Upright Rows:
4/10/115
Hammer Strength Low Row:
4/10/4 plates
Hammer Strength High Row:
4/10/4 plates
Hammer Strength Front Pulldown:
4/10/110
Pull-Ups:
4/10
Treadmill:
10 minutes
I saw a kid on the treadmill running with a weighted vest. He was on there a long time. I then looked over and saw him running across the gym. He then threw up in the garbage can. Like a champ, he took the vest off and got on the treadmill again.
Champ is a good adjective.
10/30/24
200 lb Sandbag Shoulder Carry:
100 yards
200 lb Sandbag Suitcase Carry:
50 yards
Prowler Push w/ 40 lb Weighed Vest:
+100 / 500 yards (5 sets)
Prowler Pull w/ 40 lb Weighted Vest:
+150 / 100 yards
Backwards Prowler Pull w/ 40 lb Weighted Vest:
+115 / 100 yards
Farmers’ Carry w/ 40 lb Weighted Vest:
65 in each hand / 100 yards
Overhead DB Carry:
20 / 100 yards
Tonight was our first semi cold night. It was 45 with rain. I backed off sandbag work, because I didn’t want to get it wet. The vest really causes added stress to the heart and lungs. I’m really enjoying the results.
10/31/24
Poundstone Curls:
100
Preacher Curls:
4/10/100
EZ Bar Curls:
4/10/100
Pulldowns:
10/10/various (no rest between sets)
Pressdowns:
4/25/200
Pulldowns:
1/100/100
Kickbacks:
4/25/25
DB Curls:
10/45, 10/40, 10/35, 10/30, 10/25 (no rest between sets)
Treadmill:
10 minutes
I got it done pretty fast.
11/1/24
Treadmill:
30 minutes
Super Set:
Seated Calf Raises: 4/25/90
Standing BW Calf Raises: 4/25
Abductor Machine:
4/25/200
Heavy Bag:
3 - 3 min rounds
Pull-Ups:
20
Just my normal Friday afternoon get loose.
11/2/24
5/3/1 Bench:
5/240
3/270
5/300
Bench Against Band:
4/230
3/230
2/230
1/230
Dips:
4/10
Cable Press:
4/25/120
Treamill:
15 minutes
I exceeded last 5/3/1 day’s final rep total by one. I’ll deload next week.
11/3/24
V-Squats:
10/360
10/450
10/540
10/630
10/720
10/810
25/360
Belt Squats:
2/15/360
2/12/450
2/10/540
1/25/270
Leg Extensions:
4/10/110
Seated Leg Curls:
4/10/130
Pull-Ups:
20
Exercise Bike:
10 minutes
Lunges + 40 lb Weighted Vest:
4/10/35 in each hand
40 lb Weighted Vest Squats:
100
Step Machine:
10 minutes
Once more I went home for the vest work. My legs are pretty tired at this point.
11/5/24
OHP:
4/10/135
BB Upright Rows:
4/10/115
Hammer Strength Shoulder Press:
4/10/100
Seated Pulls:
4/10/300
DB Front Raises:
4/10/40
Pull-Ups:
4/10
Heavy Bag:
3 - 3 minute rounds
Treadmill:
15 minutes
I got off work early to get it in, so I could watch the election.
God Bless America!
11/6/24
Treadmill:
30 minutes
Excise Bike:
10 minutes
Crunch Machine:
4/25/150
Pull-Up:
20
Mostly cardio today.
11/7/24
5/3/1 Deadlift:
5/315
3/335
4/395
Deficit Stiff Leg DL:
4/5/245
Laying Leg Curls:
4/10/100
Hack Squats:
4/10/90
Well that sucked. I wanted seven at 395 and only got the four. I normally DL every 14 days. Today was day 10. I moved it up because this weekend might be busy. I’m not sure if it was that or today was just off.
From my perspective it is a good job regardless.
Thanks. It’s a marathon and not a sprint.