Reads like a lot of fun. Meets come and go.
2 Likes
Like they say. You gotta Stay Hungry. Good job.
2 Likes
Thanks. I’m already thinking about the next one.
5/5/24
OHP:
4/10/135
Lat Raises:
4/10/55
Hammer Strength Low Rows:
4/10/4 plates
Hammer Strength Front Pulldowns:
4/10/100
Hammer Strength MTS Rows:
4/10/100
Pull-Ups:
4/10
After 10 days I was back in the gym. My left knee and lower back are giving me fits, but I had the itch. It felt good to be around the gym crew again.
5 Likes
5/6/25
Yardio
5/7/25
Four hours at the range. We shot a variety of guns. Depending on if I retire at the start of next year, this might have been my final qualification. It’s nice to know the old man can still out shoot most of the young guys.
5/8/25
Pulldowns:
2/10/40
2/10/50
Concentration Curls:
4/10/40
EZ Bar Curls:
4/10/80
Cable Curls:
4/25/140
Pulldowns:
10/10/various (no rest between sets)
Pulldowns:
4/25/120
Kickbacks:
4/25/30
Pull-Ups:
15
Treadmill:
10 minutes
I had no discomfort in my elbow and my knee felt better than it has in a long time.
5 Likes
Old man huh?
2 Likes
Yep, compared to these kids today, for sure.
1 Like
5/10/25
5/5/5 Bench:
5/200
5/230
8/260
Dead Press:
3/225
2/245
1/275
1/315
Dips:
4/10
Pull-Ups:
4/10
I’m staying with 5/3/1 for both my bench and deads. I ran it for six months before the competition.
Today, I probably had nine or 10 in me at 260, but there was no one to spot me, so I played it safe. When I was done, I really didn’t feel it in my chest, so I decided to challenge myself with dead presses. I haven’t done them in a couple of years. It was a good challenge, but I don’t think my shoulders like them too much.
4 Likes
6 months before retiring from the military my annual firearms qualification rolled around. Didn’t have to do it but said what the hell. Full disclosure. I was never great with a rifle. Qualified expert with several hand guns but always carried a shotgun. I used a Benelli M1 stating in the mid 80s. My last rifle qualification was with M4 carbine. We finished firing and the Range Chief comes up and says “Chief, might be best if you start using it as a club”.
2 Likes
I’ve gotten better over the years. I was a mess in the academy. I have qualified expert for the past eight years or so. I just enjoy being out there with the guys. I don’t see most of my officers on a regular basis.
2 Likes
5/11/25
5/5/5 Deadlift
5/275
5/320
8/360
Seated Leg Curls:
4/10/130
Hack Squats:
4/15/90
Pull-Ups:
15
I must have admit, this morning was struggle. I worked my butt off yesterday in the yard. I broke out the chainsaws, mowed the yard and took a load to the dump. I was feeling it today. My back and knee were bad.
My goal was eight reps at 360. I wanted to bag it, but I pushed on. I had to step away from the bar to complete all eight, but I got it done. I then tried to find things to do that would not mess up my knee and lower back even more.
Now for more yard work.
5 Likes
5/12/25
OHP:
4/10/135
Kroc Rows:
4/10/125
DB Front Raises:
4/10/35
Lateral Raises:
4/10/55
Pull-Ups:
4/10
Treadmill:
10 minutes
Got it done. It probably was not the smartest thing for my lower back, but that’s the way it goes.
4 Likes
Strong Kroc Rows
2 Likes
5/13/25
Treadmill:
30 minutes
Crunch Machine:
4/25/140
Adductor Machine:
4/25/210
Abductor Machine:
4/25/210
Not much going on. As long as the back holds up, weighted walks are tomorrow.
5 Likes
5/14/25
Farmers’ Carry + 40 lb Weighted Vest:
65 in each hand / 50 yards
55 in each hand / 50 yards
45 in each hand / 50 yards
35 in each hand / 50 yards
Prowler Push + 40 weighted vest:
+55 / 200 yards
Prowler Pull:
+100 / 200 yards
This was my first Weighted Walk Wednesday in probably six weeks. The last one was before my meet. I wrapped my knees fairly tight, so there was really not much of an issue there. My back was still acting up, so I avoided sandbag carries. This was lighter than what I normally do, but you have to start somewhere.
I have been hanging on my inversion table, and that is helping my back. For some reason, my knee feels better after as well. Perhaps it is as a result of the stretch.
5 Likes
When you feel up to it, maybe try somje wighted club work as part of a workout like yesterday’s. It’s 90% centrifugal force and I find a 15 lb club is adequate (my 25 lb club is too much presently and I rowed today with 115 lb dumbbells.) The weight is distributed differently. Good at home exercise for shoulders and arms. Makes one feel like a Viking.
3 Likes
I had to look that up. We have those at the gym. I just never knew what they were called.
5/15/25
Poundstone Curls:
100
Preacher Curls:
4/10/100
EZ Bar Reverse Curls:
4/20/50
DB Curls:
4/10/40
Pulldowns:
10/10/various (no rest between sets)
Pulldowns:
4/25/140
Cable Extensions:
4/25/100
Kickbacks:
4/25/30
In and out in 40 minutes.
5 Likes
5/17/25
3/3/3 Bench:
3/215
3/235
6/275
Hammer Strength Decline:
4/20/60
Incline Pullovers:
4/15/105
Cable Press:
4/20/100
I just got it done. Not a lot of energy.
5 Likes
5/18/25
Belt Squats:
10/90
10/180
10/270
10/360
10/450
10/540
10/630
20/360
20/270
20/180
20/90
Pendulum Squats:
4/10/45
5/70
4/90
3/100
2/115
1/125
Seated Leg Curls:
4/10/135
Pull-Ups:
15
I woke up and my knee and back felt pretty good. I iced my knee several times yesterday and it helped. I also wrapped it in ice as I got ready this morning.
After my first set of belt squats, I felt pain in the knee. After that I wrapped my knees pretty tight. I used sleeves for pendulums and curl. There were no problems after I wrapped them.
5 Likes