11/8/24
Pulldowns:
10/10/various (no rest between sets)
Pulldowns:
4/10/100
Pressdowns:
4/125/200
Kickouts:
4/25/25
DB Curls:
4/10/40
Cable Curls:
4/25/120
Preacher Curls:
4/10/90
Cable Curls:
100
Treadmill:
15 minutes
Finally the weekend…
2 Likes
11/9/24
Deload Chest Day
Hammer Strength Incline Press:
4/10/2 plates
Hammer Strength Lateral Press:
4/10/2 plates
Incline Pullovers:
4/15/45
Dips:
4/10
Treadmill:
30 minutes
Even though there was no heavy bench today, my chest got a nice pump.
2 Likes
11/10/24
Standing BB Hold (as long as possible):
225
315
365
415
495
Zerchers:
10/135
10/185
10/225
10/135
Kettle Ball Famers’ Carry:
70 in each hand / 4 times around the gym
One Leg DL:
4/10/60
Pull-Ups:
4/10
Treadmill:
10 minutes
It’s been a while since I did a pickup random things day, but that’s what went down today.
2 Likes
11/11/24
OHP:
4/10/135
BB Upright Rows:
4/10/115
Pendlay Rows:
4/10/215
Kroc Rows:
4/10/125
Hammer Strength Front Pulldowns:
4/10/110
Heavy Bag:
3 - 3 minute rounds
Pull-Ups:
4/10
Exercise Bike:
10 minutes
That one felt really good.
3 Likes
11/12/24
Treadmill:
30 minutes
Abductor Machine:
4/25/200
Seated Calf Raises:
4/25/90
Pul-Ups:
20
Crunch Machine:
4/25/150
I’ve noticed a guy at the gym who totally looks out of place. He has been coming for a while. He’s at least 10 years older than me. He’s got a good size gut, and he sometimes wears polo shirts. He stronger than crap, however. I jumps up and cranks out pull-ups like they are nothing. He jumps the Hammer Strength press machines and knocks them out with multiple plates. He’s got my respect for sure.
3 Likes
11/13/24
200 lb Sandbag Bearhug Carry:
200 yards
200 lb Sandbag Bearhug Carry + 40lb Weighted Vest:
100 yards
Prowler Pull +40lb Weighed Vest:
+150 / 200 yards
Prowler Push +40lb Weighted Vest:
+60 / 200 yards
My lower back has been bothering me for a couple of weeks. Today I woke up and my neck and upper spin were just as bad. Because of this I didn’t even want to think about sandbag shoulder carries. I really liked the test of wearing the vest and doing bearhugs.
3 Likes
You are much too strong for unweighted pullups. I’m serious.
2 Likes
I know coach. I’ll go back to adding 10 pounds and working up. I’ve been kind of short stroking the reps, hence not adding weight.
11/14/24
DB Curls:
4/10/45
Concentration Curls:
4/10/50
BB Curls:
4/10/95
Cable Curls:
4/25/160
Pulldowns:
10/10/various (no rest between sets)
Pulldowns:
4/25/120
Pressdowns:
4/25/200
Hammer Strength Extensions:
4/25/50
One Arm Pressdowns:
4/25/80
Treadmill:
20 minutes
Man, the place was packed with young people. Another older guy I have known for years commented that you could hardly find a place to work. By time I left, they were nearly all gone.
2 Likes
11/16/24
5/5/5 Bench:
5/215
5/245
8/275
Bench Against Band:
4/3/255
Incline Pull-Overs:
4/15/60
Dips:
4/10
Pull-Ups + 10:
15
Treadmill:
20 minutes
I wanted 9 or 10 at 275, but the set was all over the place. If I recall correctly the idea of setting early rep records for 5/3/1 is you will naturally do less reps as you move on, but it gives you something to shoot for.
I also added a little weight on the pull-ups because Biker continues to push me out of my comfort zone.
3 Likes
11/17/24
Belt Squats:
10/90
10/180
10/270
10/360
10/450
10/540
10/630
V-Squats:
4/10/450
Hack Squats:
4/10/90
Leg Press:
10/580
10/670
10/760
10/850
10/940
10/1030
Leg Extensions:
4/10/110
Seated Leg Curls:
4/10/120
Pull-Ups +10:
20
Pretty solid. Everything moved well.
4 Likes
Weighted pullups do affect arm size…
1 Like
I can only hope.
11/18/24
OHP:
4/10/135
Pendlay Rows:
4/10/215
BB Upright Rows:
4/10/115
Hammer Strength Front Pulldowns:
4/10/110
Hammer Strength MTS Pulls:
4/10/120
Pull-Ups + 10:
4/10
Treadmill:
10 minutes
I’m heading to a conference this week, but I don’t have to be there until 1:00 today. It’s only 80 miles away, so I’m driving each day to avoid the after-hours hyjinks. I hit an early one today, and it felt pretty good.
3 Likes
11/21/24
Poundstone Curls:
100
Preacher Curls:
4/10/100
Modified Drop Sets:
DB Curls-
4/10/45
4/10/25
Cable Curls:
4/25/140
DB Curls (no rest between sets):
10/45
10/40
10/35
10/30
Pulldowns (no rest between sets):
10/10/various
Pulldowns:
4/25/110
Pressdowns:
4/25/200
Pull-Ups:
4/10
Treadmill:
10 minutes
I got back from the conference today and decided to work on some arms.
3 Likes
I would say so.
1 Like
11/23/24
3/3/3 Bench:
3/230
3/260
7/290
Bench Against Band:
4/1/260
Incline Pullovers:
4/15/60
Dips:
4/10
Pull-Ups +10:
20
Treadmill:
10 minutes
My set up for bench was off causing my balance to be off. I had to rack it after the 5th rep to complete the last two.
2 Likes
11/24/24
5/5/5 Deadlift:
5/285
5/325
8/365
Stiff Leg Deficit DL:
4/5/250
Belt Squats:
4/10/450
Seated Leg Curls:
4/10/130
Pull-Ups +15:
a rough 20
40 lb Weighted Vest Lounges:
2/10/35 in each hand
2/10/45 in each hand
Vest Squats:
2/100
Step Machine:
10 minutes
I like the slow, continued progress that goes along with 5/3/1. I’m going to have to force myself to stay on it much longer than I have done in the past.
3 Likes
11/26/24
OHP:
4/10/145
BB Upright Rows:
4/10/125
DB Front Raises:
4/10/45
Cable Raises:
4/10/90
Reverse Flies:
4/10/130
Treadmill:
12 minutes
Pull-Ups +15:
2/20
The pullups were much better than a couple days ago.
3 Likes
Figured that.
1 Like