5/19/25
OHP:
4/10/135
Upright Rows:
4/10/95
Seated Plate Lifts:
4/20/45
Hammer Strength High Row:
4/10/3 plates
Pull-Ups:
4/10
I head out today for a conference. Last year I ate and drank too much at this event. I promised myself I would do less of that and get a workout or two in this year. The hotel has a fairly nice fitness area.
5/23/25
Yardio
I attended the funeral of one of my first sergeants. He was a great guy, who saved my life 24 years ago. He performed CPR on my and brought me back. I’ll always owe that to him.
In addition I saw a lot of former co-workers. I was probably asked 40 times how much longer I’m going to work. After about 30 times, I asked why do people keep asking me this. I was told “Because you have been here forever.”
5/24/25
5/3/1 Bench:
5/230
3/260
4/290
Hammer Strength Decline:
4/10/70
Cable Press:
4/10/120
Juarez Valley Push-Ups (off benches):
10 - 1
I could have squeezed out one more at 290, but Jim Wendler says to leave one in the tank. Juarez Valley Push-Ups are a great way to exhaust the chest at the end of the workout.
I’m going to do things out of order and do 5/5/5 next week. We’re going to Vegas again the following week, so I’ll deload then.
5/25/25
3/3/3 Deadlift:
3/300
3/340
4/380
Belt Squats:
4/10/360
Seated Leg Curls:
4/10/140
Pull-Ups:
15
I skipped coffee this morning because the kid at GNC gave me a free sample of a new pre-workout they have. It didn’t do a thing to me. I didn’t sleep well, so something extra would have helped.
I arrived and was pleased the area I like to pull was free and the crossfit boys had taken the day off. I then found the good deadlift bar. Still, it was rough. I wanted a couple more reps at 380, but it was not to be.
I then spent a portion of the morning putting weights away. I’m not sure what animals were training last night, but their mothers didn’t teach them right.
5/26/25
OHP:
4/10/135
Super Set:
Upright Rows: 4/10/115
Seate Plate Lifts: 4/15/45
Hammer Strength Front Pulldown:
4/10/110
Hammer Strength MTS Row:
4/10/120
Pull-Ups:
4/10
Treadmill:
5 minutes
My knee was not 100% so I backed off the treadmill. Vegas is only 10 days out, so I need it top notch.
Though I hate funerals I would have gone to somebody’s who saved my life.
I remember when you started that job. When asked about retiring I just say I still enjoy my work.
B@sta@rds
I’ve been with the county for 30 years. I changed departments eight years ago. I’ve been around long enough in local government people are asking when enough is enough. I have a date in mind, but I am keeping it to myself for now.
For sure. It makes me grumpier than normal.
5/27/25
Treadmill:
30 minutes
Abductor Machine:
4/25/210
Seated Calf Raises:
4/50/95
Pull-Ups:
15
Heavy Bag:
3 - 3 minute rounds
It’s been a while since I hit the bag. I watched Rocky 1 and 2 last night. It got me in the mood.
Why is it the late night lifters don’t put the weights back where they belong? I’ve seen it so many places.
I think it’s an age thing.
It is. I go back to gym etiquette. It’s lost on a lot of younger people.
5/28/25
200 lb Sandbag Shoulder Carries:
200 yards
200 lb Sandbag Bearhug Carries:
50 yards
200 lb Sandbag Suitcase Carries:
50 yards
Prowler Push + 40 lb Weighted Vest:
+45 / 100 yards
Prowler Pull + 40 lb Weighted Vest:
+115 / 100 yards
Backwards Prowler Pull + 40 lb Weighted Vest:
+100 / 100 yards
That’s what Weighed Walk Wednesday is all about. It was 90 degrees at walk time. I wrapped my knees and wore my belt to protect my injuries. I normally don’t do either. I find the vest makes it a little harder.
5/29/25
Poundstone Curls:
100
Preacher Curls:
4/10/100
DB Curls:
4/10/45
Cable Curls:
4/25/140
Pulldowns:
10/10/various (no rest between sets)
Pulldowns:
4/25/120
Pressdowns:
4/25/200
Kickouts:
4/25/30
Treadmill:
20 minutes
I’ll probably do things out of order next week and hit arms again on Tuesday. I need to be fully pumped before Vegas on Thursday 
Animal. Truly animal.
5/30/25
Three hours of yardio after work.
5/31/25
5/5/5 Bench:
5/205
5/235
10/265
Bench Against Band:
1/225
1/225
1/245
1/265
Machine Flies:
4/15/250
Dips:
4/15
Pull-Ups:
15
I exceeded my 5/5/5 rep number by two. My last 5/5/5 was eight. All time my best is nine. I wondered if it was a good decision, because it gets harder to get to that number. That’s what it’s about, however. I strong young guy spotting me, so I had to go for it.
6/1/25
Belt Squats:
10/90
10/180
10/270
10/360
10/450
10/540
10/630
10/720
4/10/450
Pendulum Squats:
4/10/90
4/15/45
Seated Leg Curls:
4/10/145
Pull-Ups:
15
That was a good one. My legs really feel it. My knee was a little stiff this morning, so I iced it before I left. I used wraps, and once I got going, it was 100%. I’m sure it would be better if I took about a month off, but we all know that’s not going to happen.
I’ve gotta find me one of these belt squat machines just to try it.
Amazing how much difference between belt squat pondage and pendulum squat.
It’s really great. Due to arthritis in my shoulders, I can’t reach back to hold the bar for back squats.