cable curls 4/25/150.
2 Likes
1/21/26
Treadmill:
30 minutes
Crunch Machine:
4/25/150
Pull-Ups:
4/15
Exercise Bike:
10 minutes
I am avoiding the self-propelled treadmill until my foot if back to normal. It is much higher impact than the normal treadmill.
3 Likes
1/22/26
OHP:
2/10/145
2/10/155
Superset:
BB Upright Rows: 4/10/95
Seated Plated Lift: 4/15/45
Hammer Strength High Rows:
2/10/3 plates
2/10/4 plates
DB Front Raises:
4/10/40
Cuban Press:
4/10/10
Self-Propelled Treadmill:
30 minutes
The foot felt better today (still not 100%) so I got on the other treadmill.
4 Likes
1/23/26
Self-Propelled Treadmill:
60 minutes
That’s it. Short and sweet. We’re getting ready to take everyone out for our son’s 28th birthday. When did I get so old?
3 Likes
Happy Birthday to your son!
1 Like
Thank you. He’s a good young man.
1/24/26
Treadmill:
10 minutes
Bench:
3/255
3/275
3/295
Dips:
4/20
Smith Machine Incline:
10/135
10/185
10/225
10/245
Hammer Strength Dips:
4/15/70
Treadmill:
30 minutes
I think I am going to change things up for bench as sort of a pre-meet prep. I’m going to do two weeks of three reps, two weeks of two reps and two weeks of one rep.
I haven’t done inclines in ages. I tried normal inclines a couple of weeks ago, and I almost killed myself with 135, since I was not used to the movement. I figure the Smith Machine is safer. I’ll keep doing it, because I liked the feel.
2 Likes
1/25/25
Coan Week 3
Deadlift:
2/345
Speed Sets:
6/3/285
Circuit-
Stiff Leg DL: 3/8/205
Bent Row: 3/8/155
Kettle Ball One Leg DL: 3/8/70
Underhand Lat Pulls: 3/8/165
Treadmill:
30 minutes
20 lb Slamball:
50 overhead slams
That got the heart pumping. I’m going to try hard to get my diet back on track this week. I’m weight loss has stalled again.
4 Likes
1/26/26
Poundstone Curls:
100
100
EZ Bar Curls:
4/15/80
Reverse EZ Bar Curls:
4/15/40
Cable Curls:
4/25/150
Pulldowns:
10/10/100 (five seconds between sets)
1/100/50
EZ Bar Skull Crushers:
4/25/70
Incline Kickouts:
4/25/30
Pressdowns:
4/25/200
Treadmill:
15 minutes
Self-Propelled Treadmill:
15 minutes
Heavy Bag:
3 - 3 minute rounds
That was a much longer on than I had planned. I really did a number on my knuckles while hitting the bag. I wear MMA gloves, so they don’t provide a lot padding.
3 Likes
1/28/26
200 lb Sandbag Shoulder Carry:
100 yards
200 lb Sandbag Bearhug Carry:
100 yards
200 lb Sandbag Suitcase Carry:
50 yards
Prowler Push:
+60 / 100 yards
+105 / 100 yards
Prowler Pull:
+105 / 100 yards
+155 / 100 yards
Backward Prowler Pull +40 lb Weighted Vest:
+105 / 100 yards
+60 / 100 yards
Prowler Push +40 lb Weighted Vest:
+45 / 200 yards
It’s been a minute since my last Weighted Walk Wednesday. Between vacation and other obligations, I have not been able to get it in. I love how it is a true combination of strength training and cardio.
4 Likes
These carries don’t read like any layoff here. Monster.
I’ve stopped being jealous.
1 Like
Sandbag seems much heavier, but that might be because I’m much lighter.
1/29/26
OHP:
4/10/155
Lateral Raises:
4/10/70
Hammer Strength Low Rows:
4/10/4 plates
Hammer Strength High Row:
4/10/3 plates
Cuban Press:
4/10/10
Treadmill:
30 minutes
I really wasn’t into it. I’ve got a bit of a migraine.
4 Likes
OHP 4/10/155. With a headache no less.
I did it because I knew you would point out, if I did anything less. Thanks
You’re a lot stronger than you think. I was like that at your age.
1 Like
1/30/26
Bench:
2/255
2/275
2/295
Incline Press:
5/185
5/205
5/225
5/235
Dips:
4/20
Treadmill:
20 minutes
I’m in retirement mode. I worked half a day and hit the gym.
4 Likes
1/31/26
Leg Press:
10/400
10/490
10/580
10/670
10/770
10/860
25/400
Hack Squats:
4/10/180
Belt Squats:
4/12/360
Treadmill:
15 minutes
Self-Propelled Treadmill:
25 minutes
Ball Crunches:
2/100
I’m hopeful my weight will start to come off again. I still have not lost the eight pounds I put on in Florida. Meanwhile, my strength seems to be slowly returning.
3 Likes
2/1/26
Self-Propelled Treadmill + 40 lb Weighted Vest:
100 minutes
Today was a new PR for the self-propelled treadmill and vest combination (95 minutes was my previous best). At about 50 minutes in my left knee started to hurt, but I was too far in to stop. Getting my fat ass in the truck was fun after it was over.
1 Like
2/2/26
Poundstone Curls:
100
100
One Arm Preacher Curls:
4/10/50
Superset-
Hammer Curls: 4/10/55
EZ Bar Curls: 4/10/60
3/3/3 Biceps
Pulldowns:
10/10/100 (5 seconds between sets)
Pressdowns:
4/25/20
EZ Bar Skull Crushers:
4/25/70
Incline Kickouts:
4/25/30
Exercise Bike:
5 minutes
Self-Propelled Treadmill:
20 minutes
I got a really nice pump. I had to buy some knew sweatpants, because my others are too baggie. It’s been a while since I was a size Large and not an XL.
2 Likes