11/18/25
Biceps Gauntlet
One Arm Preacher Curls:
4/10/35
BB Curls:
4/10/95
Cable Curls:
4/25/140
Pulldowns:
10/25/100
Pressdowns:
10/25/190
Self-Propelled Treadmill:
25 minutes
I completed the last of my retirement paperwork today. I’m just trying to power through these last three months.
They’ll pass quickly.
Hopefully. I am slowly passing stuff off to my lieutenants.
11/19/25
200 lb Sandbag Shoulder Carry:
100 yards
200 lb Sandbag Bearhug Carry:
50 yards
200 lb Sandbag Suitcase Carry:
50 yards
Prowler Push:
+90 / 200 yards
Prowler Pull:
+135 / 200 yards
20 lb Slamball:
50 overhead slams
It’s been a few weeks since my last Weighted Walk Wednesday. It’s a great cardio workout. I purchased a 20 lb slamball at Dicks last weekend. It’s a great addition to the workout.
11/20/25
OHP:
4/10/135
Pendlay Rows:
4/5/235
BB Upright Rows:
4/10/115
Hammer Strength Front Pulldowns:
4/10/100
Self-Propelled Treadmill:
20 minutes
Slamball:
50 overhead slams
Just a pre-funk for tomorrow. I’m helping my son move once more. I think I’ve moved the guy about five times.
Possible post retirement job training?
Negative. I can’t stand moving my own stuff, let along someone else’s.
11/22/25
5/3/1 Bench:
5/230
3/250
1/290
Bench Against Band:
4/1/245
Dips:
4/15
Machine Flies:
4/15/250
I felt plenty strong today. Now for Day 2 of moving the boy. I think we have more load.
11/23/25
Belt Squats:
10/90
10/180
10/270
10/360
10/450
10/540
15/360
20/270
25/180
30/90
Hack Squats:
4/10/90
Pendulum Squats:
4/10/45
Self-Propelled Treadmill:
40 minutes
I’m hitting the diet hard this week to get ready for Thanksgiving.
11/25/25
Poundstone Curls:
100
One Arm Preacher Curls:
4/10/45
Concentration Curls:
4/10/40
Hammer Curls:
4/10/55
Cable Curls:
4/25/140
Pulldowns:
10/10/various (no rest between sets)
Pulldowns:
4/25/110
Superset-
Pressdowns: 4/25/200
Kickbacks: 4/25/30
Self-Propelled Treadmill:
30 minutes
My conditioning has clearly improved. The treadmill does not stress my lungs like it once did.
11/26/25
Self-Propelled Treadmill:
30 minutes
Crunch Machine:
4/25/150
Superset-
Standing Calf Raises: 4/25/400
Standing BE Calf Raises: 4/50
Adductor Machine:
4/25/210
Abductor Machine:
4/25/210
Following this I sent home and racked leaves in the front yard. The backyard still needs to be tackled.
11/27/25
OHP:
4/10/135
Pendlay Rows:
4/10/235
Superset-
BB Upright Rows: 4/10/125
Seated Plate Lifts: 4/15/45
Treadmill:
30 minutes
20 lb Slamball:
50 overhead slams
I got the work down before the feast.
We were going to two turkeys. I filled my propane tank two days ago. I got home to fire it up. My propane tank is now empty. It must have a leak or something. Luckily the sister-in-law is bringing a ham, so we should be good. I will get a new tank this weekend and do the other turkey.
Happy Thanksgiving y’all.
11/28/25
5/5/5 Bench:
5/205
5/235
10/265
Bench Against Band:
4/1/255
Dips:
4/15
Hammer Strength Decline:
4/15/80
Treadmill:
30 minutes
I felt plenty strong today. Yesterday was good. I ate a ton but only gained one pound. We also had more than enough food. We had 18 people this year. In the past we have had up to 30.
11/29/25
Self-Propelled Treadmill:
30 minutes
Ski Simulator:
5 minutues
Pull-Ups:
20
20 lb Slamball:
50 overhead slams
Just some light conditioning this morning.
11/30/25
3/3/3 Deadlift:
3/265
3/305
3/345
Pendulum Squats:
10/45
10/65
10/90
10/100
Seated Leg Curls:
4/10/120
Treadmill:
40 minutes
Zero strength today. I spent the last two days moving my daughter. I think that plus, decreased rest and poor diet, took it out of me. I’ll repeat this session again.
The holidays are magical like that.
Yeah, I’m still trying to figure out how magically I gained 8 lbs over holidays.
I somehow worked it off. Yesterday I was back down to my lightest at 223.
12/2/25
Poundstone Curls:
100
One Arm Preacher Curls:
4/10/55
One Arm Hammer Strength Curls:
4/10/50
Hammer Curls:
4/10/45
Cable Curls:
4/25/140
Pulldowns:
10/10/various (no rest between sets)
Pulldowns:
4/25/100
Pressdowns:
4/25/200
Kickouts:
4/25/25
Self-Propelled Treadmill:
30 minutes
I didn’t feel like it tonight, but I got a lot done anyway.