7/11/25
Treadmill:
20 minutes
Pull-Ups:
15
Crunch Machine:
1/100/100
This was a modified day off. I only went to get my steps in. It was too hot to walk outside.
1 Like
7/12/25
5/3/1 Bench:
5/240, 3/260, 4/300
Bench Against Band:
4/1/255
Dips:
4/10
Pull-Up:
15
Treadmill:
15 minutes
I was down another pound this morning. The 4th rep of 300 was harder than I expected. I really had to gut it out at the top. I’m not sure if one thing has to do with the other. I’m trying to slowly lose weight.
4 Likes
7/13/25
5/5/5 Deadlift:
5/265
5/315
8/350
Deficit Stiff Leg DL:
4/10/225
Seated Leg Curls:
4/10/130
Pull-Ups:
15
Treadmill:
15 minutes
After my last 5/3/1 session, I backed off 10% and reset. I didn’t reach my 5/3/1 final rep goal two times in a row. Today, I might have had a 9th rep of 350 in me, but I left one in the tank.
Also, there is another big, bald guy with tattoos I’ve seen at the gym for probably 15 to 20 years. We’ve probably spoken 20 words to each other over years. Instead, we’ve done the dance.
It turns out he attended my neighbor’s graduation party last month. At the time I saw him, but I just didn’t recognize him. Today, he asked me how I knew the family. As it turns out, he’s a pretty cool guy. I’ll make a point of saying hello to him from now on.
3 Likes
“we’ve done the dance” Well put.
1 Like
7/14/25
OHP:
4/10/135
DB Front Raises:
4/10/40
Lateral Raises:
4/10/55
Pull-Ups:
4/10
Self-Propelled Treadmill:
10 minutes
Regular Treadmill:
5 minutes
The gym has two self-propelled treadmills they purchased a year or two ago. Today was the day I gave them a try. Once I got used to it, it was a good workout. After I stepped off, holy crap, I wanted to fall down. It took a bit to get my balance back.
4 Likes
7/15/25
Poundstone Curls:
100
Preacher Curls:
4/10/100
Reverse EZ Bar Curls:
4/15/50
Cable Curls:
4/25/160
Pulldowns:
10/10/various (no rest between sets)
Pulldowns:
4/25/130
Incline Kickouts:
4/25/30
Pressdowns:
4/25/200
Self-Propelled Treadmill:
20 minutes
Pull-Ups:
15
I don’t know why the self-propelled treadmill is so hard, it just is.
4 Likes
Maybe your biceps are too heavy.
1 Like
Maybe. I know I still have to hold onto the safety bars. I see guys running on that thing. I’m nowhere near that advanced.
7/16/25
Superset:
200 lb Sandbag Shrugs: 2/100
10 lb Sledge Hammer Swings: 2/20
Superset +40 lb Weighted Vest:
200 lb Sandbag Shrugs: 2/100
10 lb Sledge Hammer Swings: 2/20
Prowler Push:
+65 / 100 yards
Prowler Pull:
+110 / 100 yards
Farmers’ Carry:
65 in each hand / 100 yards
Not the normal Weighted Walk Wednesday. My back was a little stiff. After this I jumped on my mower and mowed the front yard. I know it’s a rider, but still I was doing something. It’s a half acre, so it’s not like a five-minute job.
4 Likes
7/17/25
I mowed the backyard after work. The backyard is also a half of an acre. We then had nearly two hours of golf lessons. It was pretty hot, and we did some walking. The instructor is really good, and I have picked up a lot of tips I never knew before. My driver sucks, so I’m going to do some backyard practicing with weekend with the wiffle balls.
2 Likes
7/18/25
Treadmill:
25 minutes
Self-Propelled Treadmill:
5 minutes
Ski Simulator:
5 minutes
Exercise Bike:
5 minutes
Just some mild cardio. My wife left town for a weekend shopping trip with her sister, so I purchased a beautiful steak on my way home.
2 Likes
7/17/25
-Deload Chest-
Hammer Strength Chest Press:
10/10/1 plate on each side
5/10/2 plates on each side
Machine Flies:
4/15/205
Cable Chest Press:
4/20/80
Pull-Ups:
15
Treadmill:
20 minutes
Heavy Bag:
3 - 3 minute rounds
Self-Propelled Treadmill:
15 minutes
As far as deloads go, that was a good one. I ended up working much harder than I expected.
3 Likes
7/20/25
Belt Squats:
10/90
10/180
10/270
10/360
10/450
10/540
10/630
5/700
10/450
15/360
20/270
25/180
30/90
Pendulum Squats:
10/45
10/90
10/100
10/110
20/45
Leg Extensions:
4/10/220
Seated Leg Curls:
4/10/135
Self-Propelled Treadmill:
10 minutes
Self-Propelled Treadmill +40 lb Weighted Vest:
10 minutes
Assisted Pull-Ups + 40 lb Weighted Vest:
10
That was a really good one. The reps at 700 were not deep at all. I probably went about a quarter of the way down. The most exhausting set was the final set of 90 lbs. I really felt it when I stepped off.
I decided to throw my weighted vest in the backseat of my truck. Often times I think I would like to use it. Using it on the self-propelled treadmill was a great way to exhaust my legs. It stucks to pack around so I left it on for pull-ups. I used the assisted pull-up machine, because I wasn’t sure how many I could do with it on.
3 Likes
7/21/25
Hammer Strength Shoulder Press Machine:
5/10/100
5/10/120
Hammer Strength Low Row:
4/10/4 plates
Hammer Strength MTS Row:
4/10/100
Hammer Strength Front Pulldown:
4/10/120
Pull-Ups:
4/10
Treadmill +40 lb Weighted Vest:
10 minutes
Self-Propelled Treadmill +40 lb Weighted Vest:
10 minutes
Today I saw a young man come in who was in a wheelchair. He wanted to do some cable pulls, so he asked me to help him reach the cables. He joked that he wasn’t tall enough to grab them, when I pulled them down to him. He then worked at it pretty hard for a long while. You have to respect someone like that.
5 Likes
7/22/25
Pulldowns:
10/10/Various (no rest between sets)
Pulldowns:
4/25/130
Pressdowns:
4/25/200
Pulldowns:
1/100/60
Kickbacks:
4/25/25
Poundstone Curls:
100
Preacher Curls:
4/10/100
4/20/45
3/3/3 Biceps Blowout
Treadmill:
20 minutes
Self-Propelled Treadmill +40 lb Weighted Vest:
20 minutes
I know I worked hard then one of the owners says to me as I am walking out “Damn, Bill did you just take a shower?” I was soaked. I’m really becoming addicted the self-propelled treadmill. Adding the vest takes it to another level.
I am hoping that by tomorrow morning I will have reached 20 pounds lost since my highest a few months ago.
4 Likes
You’ll get there.
7/24/25
Self-Propelled Treadmill +40 lb Weighted Vest:
60 minutes
I made myself a stupid challenge of doing the self-propelled treadmill for an hour with my vest on. My knee and back were screaming at the end. I was also unsteady walking after I got off. Climbing in my truck was a challenge too.
It was great cardio, and I’m glad I did it.
4 Likes
You are a madman.
A strong-willed madman.
2 Likes
I have my moments. My knee and back would call me something else.
1 Like
7/26/25
5/5/5 Bench:
5/215
5/245
8/275
Bench Against Band:
2/1/260
2/10/225
Bench:
10/225
Dips:
4/10
Cable Press:
4/10/100
Pull-Ups:
15
Treadmill:
20 minutes
Exercise Bike:
5 minutes
Self-Propelled Treadmill:
10 minutes
I came dragging in this morning. My knee, back and shoulders were hurting. Plus I did not sleep well. I really did not have any confidence I would get it done. Things picked up as I got rolling, and the next thing you know I was there two hours. It felt great.
5 Likes