6/24/25
Treadmill:
30 minutes
Adductor Machine:
4/50/210
Abductor Machine:
4/50/210
Superset-
Standing Calf Raises: 4/25/400
Standing BW Calf Raises: 4/25
Pulldowns:
4/25/120
Pull-Ups:
15
Heavy Bag:
1 - 5 minute round
Treadmill:
5 minutes
It’s always nice when my daughter decides to train at my gym.
@Crippler56 A few years back my girls wanted to start strength training with me. They were young, maybe 19, I figured they could do the same Soloflex workout I was doing, just less resistance of course. It lasted a week. Then my wife asked if I was trying to kill them.
My daughter is a beast. Unlike me she eats clean and never misses a workout. She’s talked about entering a bodybuilding or figure contest.
6/25/25
Treadmill:
30 minutes
Exercise Bike:
10 minutes
Pull-Ups:
15
Ski Simulator:
5 minutes
No lifting tonight. Just cardio.
6/26/25
Biceps Gauntlet
EZ Bar Curls:
4/10/100
EZ Bar Reverse Curls:
4/10/50
Cable Curls:
4/25/140
Pulldowns:
10/10/various (no rest between sets)
Pulldowns:
4/25/130
Pressdowns:
4/25/200
Kickbacks:
4/25/25
Pull-Ups:
15
Treadmill:
25 minutes
I got a really good bicep pump tonight. It helps to start with the gauntlet. The arms really start screaming right off the bat.
7/28/25
5/5/5 Bench:
5/210
5/245
10/270
Bench Against Band:
4/1/245
Dips:
4/10
Machine Flies:
4/15/250
Pull-Ups:
15
Exercise Bike:
10 minutes
Treadmill:
10 minutes
Blah. Just got it done.
6/29/25
5/3/1 Deadlift:
5/320
3/360
1/405
Belt Squat Machine Deadlifts:
4/10/180
Pull-Ups:
15
DB Curls:
4/15/40
I normally pull in wresting shoes. When I got to the gym, I found I forgot to pack them in my bag. I pulled barefoot for the first time ever. I really didn’t even notice a difference.
Biker was correct about pulling at the belt squat station. It provides a different feel.
6/30/25
OHP:
4/10/145
BB Upright Rows:
4/10/115
Lateral Raises:
4/10/55
Hammer Strength High Rows:
4/10/100
Pull-Ups:
4/10
Treadmill:
15 minutes
Luckily the AC was working well in the gym. It’s also nice I don’t workout in the garage a lot anymore. It was 100 degrees even when I headed out.
Guy who showed me how to do belt squat deadlifts today regular deadlifted 800 lbs for 4 reps. He does 3 plate/side belt squat deads as an accessory lift.
7/1/25
Treadmill:
20 minutes
Superset:
Seated Calf Raises: 4/25/110
Standing BW Calf Raises: 4/25
Adductor Machine:
4/25/210
Abductor Machine:
4/25/210
Crunch Machine:
4/25/150
I had more to give, but the family was waiting on me.
7/2/25
Farmers’ Carry:
75 in each hand / 100 yards
65 in each hand / 200 yards
55 in each hand / 300 yards
45 in each hand / 400 yards
35 in each hand / 500 yards
20 in each hand / 600 yards
Prowler Push:
+55 / 200 yards
Prowler Pull:
+100 / 200 yards
Overhead Plate Carry:
45 / 50 yards
I went old school for Weighted Walk Wednesday this week. Back to 2020 when I had to find things to do. I was only doing Farmers’ Carries at that point. Before biker talked me into buying a sandbag and before I purchased the prowler.
It was a great one and it really kicked my ass. It was 95 degrees at carry time.
We built our house 21 years ago. Our first HVAC unit lasted 17 years. Then it went out during the hottest summer on record here. We were well over 100 at the time. I laid out 15 grand for a new unit. Since then, it has gone out now for the third time. Of course, with the long weekend they won’t have the part until Monday. Good times.
$139 for a window unit at Walmart for the bedroom, turn around and sell on market place for $100.
Here, one cool room is better than none 
We’re probably going to be fine. It’s supposed be cooler the next few days, in the 80s. Tuesday it will be over 100 again. I’m praying the part comes in and it is fixed on Monday.
7/3/25
Biceps Gauntlet
Concentration Curls:
4/10/40
EZ Bar Curls:
4/15/80
Cable Curls:
4/25/150
Pulldowns:
10/10/various (no rest between sets)
Pulldowns:
4/25/130
Pressdowns:
4/25/200
Hammer Strength Extensions:
4/25/50
Pull-Ups:
15
I took the day off to get a four-day weekend. I’m down to seven months until my planned retirement, so I really care much less. I got a really nice pump this morning. Now for a day of yardio.
7/4/24
Standing BB 30 Second BB Hold:
315
315
365
365
405
505
Superset:
Overhead Plate 30 Second Hold: 4/45
20 lb Medicine Ball Overhead Toss: 4/10
Pull-Ups:
15
Exercise Bike:
10 minutes
Assault Bike:
5 minutes
The people who trained at night left he place a mess. I spend some time picking things up then I got there. I clean up guy arrived, and we both bitched about it.
505 was the only weight I could not hold for 30 seconds. It was more like 10 seconds.
Happy Independence Day!
Wow. That’s impressive
Thanks
7/5/25
3/3/3 Bench:
3/225
3/245
7/285
Bench Against Band:
4/1/250
Dips:
4/10
Machine Flies:
4/15/250
I struggled a little more than I should have on the last rep of 285.
7/6/25
Belt Squats:
10/90
10/180
10/270
10/360
10/450
10/540
10/630
5/680
1/630
1/540
1/450
1/360
1/270
1/180
1/90
Belt Squat Deadlifts:
4/10/90
Pendulum Squats:
2/10/90
1/10/140
Leg Extensions:
4/10/235
Treadmill:
10 minutes
Following the gym, I returned home and put the 40lb weighted vest on. I then did some yard work (yardio). Per my phone I walked .41 miles doing so.
Those belt squats numbers are crazy. What type of belt is on the machine?
Once I get up around 250 ish pounds the one where I go starts to bruise my hips.