12/25/24
2.25 mile walk
I took a walk after gifts and a family breakfast.
Merry Christmas and God bless you all.
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You aren’t old enough for that excuse. I am, and I have same reason for doing belt squats.
Maybe, all I know is my arms don’t go back that far anymore.
12/26/24
Poundstone Curls:
100
Preacher Curls:
4/10/100
DB Curls:
4/10/45
Cable Curls:
4/25/160
Pulldowns:
10/10/various (no rest between sets)
Pulldowns:
4/25/110
Pressdowns:
4/25/200
Incline Kickouts:
4/25/30
Pull-Ups +15
20
Treadmill:
20
I took the rest of the week off, so it was nice to get a morning one in.
3 Likes
12/27/24
5/3/1 Deadlift:
5/325
3/365
4/405
Hack Squats:
4/10/180
Laying Leg Curls:
4/10/100
Pull-Ups:
20
I’m going to repeat this one. I wanted five at 405, but four was a struggle.
4 Likes
12/28/24
5/5/5 Bench:
5/225
5/255
9/285
Bench Against Band:
4/235
3/235
2/235
1/235
Hammer Strength Incline:
4/10/100
Dips:
4/10
Number nine at 285 was a war, but I got it done.
3 Likes
12/29/24
Treadmill:
30 minutes
Crunch Machine:
4/25/150
Superset-
Seated Calf Raises: 4/50/90
Standing BW Calf Raises: 4/50
Pull-Ups + 15:
20
Heavy Bag:
3 - 3 minute rounds
Medicine Ball Throws:
10
I saw the medicine ball on the floor near the bag and decided to give it a shot. It was a 10 pounder, which is probably the lightest one they have. I liked it and I will keep working it in, with heavier balls.
3 Likes
12/30/24
Treadmill:
40 minutes
Exercise Bike:
10 minutes
Ski Simulator:
5 minutes
Nothing but cardio tonight.
I decided on a meet in late April. It’s at the same location as the one I went to last year. It’s a good gym and some great guys.
3 Likes
12/31/2024
OHP:
4/10/135
Pendlay Rows:
4/10/215
Superset-
BB Upright Rows: 4/10/125
20 lb Medicine Ball Throws: 4/10
Hammer Strength Front Pulldown:
4/10/110
Hammer Strength MTS Row:
4/10/120
Pull-Ups:
4/10
Treadmill:
20 minutes
Row Machine:
5 minutes
The last one of 2024. I took the day off work to go to the doctor. I just have a few skin tags around my left eye, so he froze them off. I’m going to Miami on Monday, and I don’t want to look like a bum.
I used the medicine ball again. There is a line on the wall that must be 10 or 12 feet high. I try to throw the ball up that high and catch it again when it comes down. I also used the row machine for the first time in years. I think I’ll continue with that as well.
3 Likes
1/1/25
Poundstone Curls:
100
Preacher Curls:
4/10/105
EZ Bar Curls:
4/10/100
Reverse EZ Bar Curls:
4/10/65
DB Curls:
4/10/45
Cable Curls:
4/25/160
Pulldowns:
10/10/various (no rest between sets)
Superset-
Pulldowns: 4/10/110
Kickbacks: 4/10/25
Pressdowns:
4/25/200
Incline Kickouts:
4/25/30
Treadmill:
20 minutes
We had a good New Years Eve. The kids came over, and I was in bed by 9:30.
Wednesday is normally weighted walks, but it snowed last night. I’ll try to give them a run tomorrow.
I hope everyone has a great 2025 and continue to make improvements to their strength and conditioning.
4 Likes
1/3/25
Treadmill:
30 minutes
Exercise Bike:
10 minutes
Row Machine:
10 minutes
I was unable to do weighted walks due to heavy rain and snow yesterday. Today called for cardio, as I start a work vacation. We head to Miami on Monday for a week.
2 Likes
1/4/25
3/3/3 Bench:
3/240
3/270
7/300
Bench Against Band:
4/240
3/240
2/240
1/240
Incline Pullovers:
4/15/75
Dips:
4/10
Treadmill:
10 minutes
I had a little added pressure today. There were several people watching me for the 300 set. When I was one done one guy gave me a fist pump and said very few people could do that. I thought that was nice of him.
I’ll just be leaving Miami next Monday, which means a deload before the 5/3/1 week. That should work out well.
3 Likes
1/5/25
V-Squats:
10/360
10/360
10/450
10/540
10/630
10/720
10/810
10/450
10/360
Belt Squats:
10/270
10/360
10/450
10/540
10/360
10/270
Hack Squats:
4/10/180
Stiff Leg Kettle Ball DL:
4/10/80 in each hand
Assault Bike:
5 minutes
Row Machine:
5 minutes
Ski Simulator:
5 minutes
That was a nice little mini-cardio at the end. My daughter was telling me at crossfit they would superset the assault bike and rows. Of course they did much more than I just did, but it was a nice test.
Now off for a week…
3 Likes
V squats 1 x 10 w/810
1 Like
1/12/25
5/3/1 Deadlift:
5/325
3/365
5/405
Stiff Leg Deficit DL:
4/5/225
Laying Leg Curls:
4/10/100
Pull-Ups:
20
Treadmill:
10 minutes
We got back from Miami at 12:30 last night. I was in the gym by 8:00. I’m proud to say I have zero jet leg so far. The trip was great, and my five-pound weight gain is evidence of that.
3 Likes
That workout on little sleep. The eternal animal.
2 Likes
1/13/25
OHP:
2/10/135
2/10/145
BB Upright Row:
4/10/115
Hammer Strength Front Pulldown:
4/10/110
Hammer Strength MTS Row:
4/10/120
Pull-Ups +15:
4/10
Treadmill:
20 minutes
3 Likes
1/14/25
Treadmill:
30 minutes
Superset-
Seated Calf Raises:
4/50/110
Standing BW Calf Raises:
4/50
Crunch Machine:
4/50/150
Pull-Ups:
20
Heavy Bag:
3 - 3 minute rounds
I continue to show my age. It pisses me off when guys drop the barbell. This kid was doing power cleans today and he dropped the bar after each rep. Back in the day, our coach would have lost it.
2 Likes
1/15/25
200 lb Sandbag Suitcase Carry:
25 yards
200 lb Sandbag Shoulder Carry:
100 yards
+40 lb Weighted Vest- 50 yards
200 lb Sandbag Bearhug Carry:
100 yards
+40 lb Weighted Vest - 50 yards
Prowler Push:
+100 / 100 yards
+40 lb Weighted Vest- 50 yards
Prowler Pull:
+175 / 100 yards
+40 lb Weighted Vest- 50 yards
Backwards Prowler Pull:
+125 / 100 yards
+40 lb Weighted Vest- 50
That felt like a really solid Weighted Walk Wednesday.
2 Likes
I live vicariously through you on Weighted Walk Wednesdays.
I gotta build my sandbag supply back up.
1 Like