1/3/26
5/3/1 Bench:
5/240
3/260
1/300
Bench Against Band:
5/235
8/225
10/205
12/185
Dips:
4/20
Treadmill:
30 minutes
I think the trip next week will be good. A deload will be nice. The weight loss is challenging when trying to keep strength.
1/4/26
Coan Phillipi Week 1
Deadlift:
2/305
Speed Deadlifts:
8/3/245
Circuit-
Stiff Leg DL: 3/8/185
Bent Rows: 3/8/135
Underhand Lat Pulls: 3/8/150
One Leg DL: 3/8/50
Treadmill:
30 minutes
Ball Crunches:
2/100
I’m going to run the Coan deadlift program to set up my meet in May. It’s been a few years since I ran it. I am replacing good mornings with one led deadlifts, since I can’t reach back for the bar.
I’m down another pound this morning. I’m now at 214. I had some blood work done last week and I am getting the results back. My cholesterol went from being high 18 months ago to low. They ran a bunch of other numbers too (I don’t know what they are) and it was all normal. I am still waiting on my A1C and testosterone returns.
Down here we don’t go outside at that temperature.
Way to go on the 2/10/145. I knew you could do it. Also great to read about lowering/ending the blood pressure pill.
1/5/26
Poundstone Curls:
100
100
Concentration Curls:
4/10/40
Reverse EZ Bar Curls:
4/10/70
3/3/3 Biceps
Cable Curls:
4/25/140
Pulldowns:
10/10/various (no rest between set)
Pulldowns:
4/25/100
Pressdowns:
4/25/200
Kickbacks:
4/25/25
Treadmill:
30 minutes
We leave for Florida after work tomorrow. It will be nice to get out of the cold for a few days.
I’ve noticed something about bicep work. Whatever the exercise, start each rep with a straight arm. It gives maximum stretch to the bicep for good/great pumps. I’ve been using bent over cable curls (cable provides constant tension) instead of barbell curls. That alone, but sometimes one other bicep exercise, satisfies my arm lusting.
I try to hit them with various movements and reps. I try to keep them guessing…
Just so you start the rep with your arm straight to get maximum stimulus of bicep muscle.
1/12/26
Coan Week 2
Deadlift:
2/325
Speed Sets:
8/3/265
Circuit-
Stiff Leg DL: 8/3/195
Bent Rows: 8/3/145
One Leg Kettle Ball DL: 8/3/70
Hammer Strength Front Pulldown: 8/3/90
Self-Propelled Treadmill:
15 minutes
The circuit was different tonight, due to the gym being very full. I tried to find a couple exercises that were close.
Florida was awesome. Sunshine and 80 degree heat. I clearly ate very well, because I gained eight pounds.
It’s time to get after it again.
You were dropping weight so you could splurge on vacation. Was kinda worried there for awhile.
Thanks. I started out with a salad on day one, but my friends were having such good meals, I had to step up. It’s a long game for sure.
1/13/26
Poundstone Curls:
100
100
One Arm Preacher Curls:
4/10/45
Cable Curls:
4/25/150
Pulldowns:
10/10/various (no rest between sets)
Pulldowns:
4/25/140
50/150
Pressdowns:
4/25/200
EZ Bar Skull Crushers:
4/25/70
Kickouts:
4/25/30
Treadmill:
30 minutes
3/3/3 Biceps
Ball Crunches:
2/100
I saw a buddy of mine at the gym on the stair climber for the second day in a row. I went over to give him crap, but he told me I inspired him to lose some weight. That made me feel pretty good.
1/14/26
Belt Squats:
10/90
10/180
10/270
10/360
10/450
10/540
12/450
14/360
16/270
18/180
20/90
Pendulum Squats:
10/45
10/90
10/100
10/110
Leg Extensions:
4/10/205
Treadmill:
30 minutes
I got a decent leg pump tonight.
I would think so!
1/15/26
OHP:
4/10/145
Seated Rows:
4/10/4 plates
Hammer Strength Low Row:
4/10/4 plates
EZ Bar Upright Row:
4/10/90
Cuban Press:
4/10/10
Treadmill:
10 minutes
My right foot really hurts. I hope it gets better.
Might want to see someone about your foot. Although I did wait about 4 months before shoulder diagnosis….
Per AI I think I have something called Metatarsalgia. The ball of my foot is painful and is swollen. It’s caused from overuse and impact. I noticed it after we returned home on Sunday and it has gotten worse. I didn’t wear supportive shoes on the trip back. I went with my Hey Dudes. I took today off of work, so I’ll rehab it today.
1/16/26
5/3/1 Bench:
5/240
3/260
1/300
Dips:
4/20
Incline DB Press:
4/10/50
Svend Press:
4/50/20
Exercise Bike:
20 minutes
Since my foot hurts, I didn’t wear my normal workout shoes. I went with my Brooks instead, since they provide better support and cushion. I started on the treadmill, but there was no way. The bike didn’t aggravate my foot at all.
1/17/26
Exercise Bike:
40 minutes
Treadmill:
20 minutes
Row Machine:
10 minutes
Pull-Ups:
4/10
Crunch Machine:
4/25/150
Ski Simulator:
5 minutes
20 lb Slamball:
50 overhead slams
Today was a modified cardio day. My foot still hurts, but it is getting better. The treadmill portion was not very fast. I’ll ice it again today, because I am deadlifting tomorrow no matter what.
1/18/26
Deadlift:
2/275
1/315
Hack Squats:
4/10/90
Treadmill:
30 minutes
I took the week off from Coan. I did too much leg work this week. I’m normally an every two week deadlift guy. My hams and back were already sore going in. I did just enough to get warmed up.
1/19/26
Poundstone Curls:
100
100
One Arm Preacher Curls:
4/10/50
DB Curls:
4/10/40
Cable Curls:
4/25/150
DB Curls (no rest between sets):
10/30
10/35
10/40
10/45
10/40
10/35
10/30
Pulldowns (5 seconds between sets):
10/10/100
Pressdowns:
4/25/200
EZ Bar Skull Crushers:
4/25/70
Incline Kickouts:
4/25/30
Self-Propelled Treadmill:
20 minutes
I got a really great pump this morning.