12/14/25
3/3/3 Deadlift:
3/265
3/305
4/345
Stiff Leg Deficit DL:
4/10/185
Leg Extensions:
4/10/220
Self-Propelled Treadmill:
30 minutes
20 lb Slam Ball:
60 overhead slams
I felt pretty good today. Hopefully my strength is starting to come back with the weight loss.
12/15/25
Self-Propelled Treadmill + 40 lb Weighted Vest:
60 minutes
Anything over 30 minutes with the vest and the treadmill is terrible. My record is 95 minutes, but that was not the goal today.
I hit another milestone this morning. I broke the 220-pound barrier and came in at 219. My paper logs indicate that just after Thanksgiving in 2024 I was 265. That didn’t last long and my normal walking around weight was between 255 and 260.
I only have nine more pounds to go to hit my goal. My retirement is in 75 days, and I feel that is doable by then.
12/16/25
Poundstone Curls:
100
One Arm Preacher Curls:
4/10/55
EZ Bar Curls:
4/10/90
Reverse EZ Bar Curls:
4/10/50
3/3/3 Biceps
Pulldowns (no rest between sets)
10/120
10/110
10/100
10/90
10/80
10/70
Pressdowns:
4/25/200
Tate Press:
4/25/35
EZ Bar Skull Cruchers:
4/25/50
Self-Propelled Treadmill:
20 minutes
My back was giving me fits today, but I got a nice arm pump anyway.
One arm preacher curls = supreme pump.
Agree. I’ve been doing them for three weeks. I really notice the difference.
12/17/25
Prowler Push:
+45 / 100 yards
+100 / 100 yards
Prowler Pull:
+125 / 100 yards
+155 / 100 yards
200 lb Sandbag Suitcase Carry:
25 yards
200 lb Sandbag Bearhug Carry:
50 yards
Famers’ Carry:
65 in each hand / 100 yards
55 in each hand / 100 yards
45 in each hand / 100 yards
35 in each hand / 100 yards
One Arm Overhead DB Carry:
15 lbs with each arm / 100 yards
5 lbs with each arm / 100 yards
20 lb Slamball:
25 overhead slams
I haven’t been able to do Weighted Walk Wednesday in a while. Despite being cold outside it felt good.
12/18/25
OHP:
4/10/135
BB Upright Rows:
4/10/115
Hammer Strength Front Pulldowns:
4/10/100
Cuban Press:
4/10/10
I then fired up the snow blower and cleaned up the driveway. We got about five inches today.
Maybe consider upping OHP from 4/10/135.
You’ve said that before. To be honest, that’s about all I got. It’s really ugly too.
12/19/25
Treadmill:
60 minutes
Rows:
10 minutes
Heavy Bag:
3 - 3 minute rounds
Pull-Ups:
4/10
20 lb Slamball:
70 overhead slams
I took the day off, because I couldn’t see coming to work. I went in early. It’ll probably be my normal time soon. I got plenty of cardio in and worked up a good sweat.
12/20/25
5/5/5 Bench:
5/210
5/250
10/270
Bench Against Band:
10/225
1/245
1/255
1/265
Dips:
4/15
Self-Propelled Treadmill:
45 minutes
I didn’t feel too strong today, but I got past it anyway.
My daughter’s boyfriend is spending the weekend with us. He’s getting the gun show. Both kinds. He seems like a nice respectful young man, with a good job, but he’s getting it anyway.
As is proper with new swains.
Yup. It has to be done.
Belt Squats:
10/90
10/180
10/270
10/360
10/450
10/540
10/590
20/450
25/360
30/270
35/180
40/90
Pendulum Squats:
10/45
10/70
10/90
10/110
Leg Extensions:
4/10/220
One Leg DL:
4/10/40
Treadmill:
40 minutes
Once more I had a guy at the gym ask if I was healthy because of my weight loss. I told him yes, but thanks for asking.
Maybe meet the guy while wearing a tight, solid black sweatshirt . Intimidating. Trust me. Works for me.
My daughter’s father in law went on a spinning kick a few years back. He lost a poop load of weight. People would approach him and ask him if he had a tumor.
I wore the sleeveless shirt for sure. I also did a lot of staring.
I’ve been asked twice now if I have cancer. I’m sure the bald head doesn’t help.
12/22/25
Self-Propelled Treadmill:
40 minutes
Crunch Machine:
4/25/150
Superset-
Seated Calf Raises: 4/50/90
Standing BW Calf Raises: 4/75
I got a fast one done. Now to brave the crowd at Costco.
Asked twice if you’ve got cancer.
Maybe respond with “I’m off ‘roids for awhile.”