Walked 1.5 miles this morning.
Monday Jun 29 - Volume Push Day
Military Press 4x10x95
Good Mornings 4x10x125w85
Flat Bench 4x10x135
Chest Dips 4x10x60
Tricep Rope 4x10x35
BNS Wrist Roller 4x4Ex30
Side Planks w/Hab 4x10x15
HIIT Elliptical 30sec intervals, level 19, 60 calories, 4:02
Workout duration today was 1:39, that’s longer than I’d like but within tolerable limits. My iPod ran out of juice today mid-workout, very annoying since I had to listen to the gym’s easy listening station instead.
Tuesday Jun 30 - Volume Leg Day
Squats 4x10x140w95
Superset EZ Curls 4x10x70
Calf Raises 4x10x195w135
Superset Reverse Curls 4x10x45
Reverse Lunges 4x6Ex85
Farmers Walk 4x55xgym
Hip Thrusts 4x10x135
Pallof Press 4x6Ex25
Squat motivation song for today: #1 Crush by Garbage
Workout Duration 1:20. Supersetting the curls cut about 25 minutes off, of course it also tripled my sweat output but that seems a reasonable tradeoff. I’m going to keep that change.
Wednesday Jul 1 - Strength Pull Day
Bent Row 5x5x175w120
BTB Shrugs 5x5x105
Pullups 5x5xbw
SW Upright Rows 5x5x85w60
Deadlift 5x5x225w180/150
Face Pulls 5x5x65
Supported Leg Raise 5x5x5
HIIT Elliptical 15 sec intervals, level 20, 60 calories, 4:04
Workout duration 1:31, a bit long but tolerable. I felt strong today. Woohoo, a two plate pull! I’ve got a long ways to go but that’s a nice recovery milestone and my back feels fine.
Thursday Jul 2 - Strength Push Day
Military Press 5x5x125w85
Good Mornings 5x5x160w130/110
Flat Bench 5x5x165w110
Chest Dips 5x5x-15w-40 (assisted)
Tricep Rope 5x5x57.5
BNS Wrist Roller 5x2Ex55
Vacuums 5x20sec
HIIT Elliptical 15 sec intervals, level 20, 60 calories, 3:50
Workout duration 1:41, definitely longer than I want but I’m not sure I can do much to make that faster. The workload is fine so for the moment I’m just going to live with it.
Decided to drop from 8 exercises per day to 7 so I can shorten the workout duration a bit. I’m dropping tricep rope since I already do dips, changing reverse curls since that’s mostly covered by regular curls, and one of the elliptical sessions. Those seemed like my least productive choices. Tomorrow won’t be changed, but starting Monday here is the new routine:
PULL
Bent Row
Behind the Back Barbell Shrugs
Pullups
Strict Wide Upright Row
Deadlift
Face Pulls
A)Supported Leg Raise B)Situp Bench
PUSH
Military Press
Good Mornings
Flat Bench
Chest Dips
BNS Wrist Roller
A)Side Planks W/Hab B)Vacuums
Elliptical
LEGS
ATG Squats
Calf Raises
Superset EZ Curls B) Add AMRAP Reverse Curls finisher
Barbell Reverse Lunge
Farmers Walk
Hip Thrusts
A)Kneeling Cable Chop B)Pallof Press
Went for a 1.5 mile walk this evening. Whoa, it’s hot out there.
Friday Jul 3 - Strength Legs Day
ATG Squats 5x5x195w155/130
Superset EZ Curls 5x5x85
Calf Raises 5x5x240w160
Superset Reverse Curls 5x5x70
Reverse Lunges 5x3Ex100w65
Farmers Walk 8x75xHalf Gym
Hip Thrusts 5x5x150
Cable Chop 5x3Ex35
In honor of tomorrows holiday, today’s squat motivation song was: Courtesy of the red, white & blue by Toby Keith
Workout Duration 1:26, last workout with eight exercises, switching to the new seven exercise routine on Monday. Felt unstoppable today, too bad I’m not ready to bulk I’ve been making some nice strength gains while on a refeed. My next cut starts on Monday, I need to get a lot leaner before I can go the other direction.
Went on a 1.5 mile walk today.
Went for 1.5 mile walk today.
Monday Jul 6 - Volume Pull Day
Bent Row 4x10x135
BTB Shrugs 4x10x90
Pullups 4x10x-55 (assisted)
SW Upright Row 4x10x60
Deadlift 4x10x175w120
Face Pulls 4x10x57.5
Situp Bench 4x10xsetting 2
Workout duration 1:11, much better on time, we’ll see how that holds for the other two days.
Went for a 1.5 mile walk tonight.
Tuesday Jul 7 - Volume Push Day
Military Press 4x10x95
Good Mornings 4x10x130w90
Flat Bench 4x10x135
Chest Dips 4x10x-60 (assisted)
BNS Wrist Roller 4x4Ex35
Side Planks w/hab 4x10x15
HIIT Elliptical 30 sec intervals, level 19, 60 calories, 4:02
Workout duration 1:32, shorter but still at the edge of what’s acceptable. I’ll have to ponder for a bit and see if I want to make any further changes.
Wednesday Jul 8 - Volume Leg Day
ATG Squats 4x10x145w100
Calf Raises 4x10x200w135
Superset EZ Curls 4x10x70 AMRAP Reverse 5x50
Reverse Lunge 4x6Ex85
Farmers Walk 4x55xGym
Hip Thrusts 4x10x135
Pallof Press 4x6Ex30
Squat motivation song today was: The gods made heavy metal by Manowar
Workout duration 1:21. Ran out of gas near the end of the workout but like the famous lady says “Ain’t nobody got time for that!” so I just gritted my teeth and pushed on through. Not worried about it since I’m cutting currently. Now that I’ve done all three days on the new seven exercise schedule it’s clear that times are down but push day is still longer than I’d like, however since it’s the lowest workload wise I don’t want to move something from there to the short day which is pull day for some reason. I think I’m just going to roll with it as is for a while.
Went for a 1.5 mile walk tonight.
Thursday Jul 9 - Strength Pull Day
Bent Row 5x5x175w120
BTB Shrugs 5x5x100
Pullups 5x5xbw
SW Upright Row 5x5x90w60
Deadlift 5x5x225w180/150
Face pulls 5x5x65
Supported Leg Raise 5x5x10
Workout duration 1:30. I guess pull day isn’t shorter after all. Deadlifts felt nice and solid this morning.
Went for a 1.5 mile walk Thursday evening.
Friday Jul 10 - Strength Push Day
Military Press 5x5x125w85
Good Mornings 5x5x160w130/110
Flat Bench 5x5x165w110
Chest Dips 5x5x-10w-35 (assisted)
Wrist Roller 5x2Ex60
Vacuums 5x22sec
HIIT Elliptical 15 sec intervals, level 20, 60 calories 3:57
Workout duration 1:42. Damn, still too long. I’m going to live with it while I ponder if there are any further changes that make sense.
Ok, I think I figured out how to squeeze this down some more time wise without compromising the design. I’ll drop situp bench as that’s covered by leg raises. I’ll also drop cable chops, they didn’t seem that great anyways. Wrist Roller and Farmers Walk are both grip and forearm exercises so I’m going to A/B those. Good Mornings and Reverse Lunges are both assistance exercises so I’m going to A/B those also. I tweaked the reps and sets for some of the A/B items as well. That drops me down to six items per day and should still cover all the important stuff. Here’s the new routine:
PULL
Bent Row
Behind the Back Barbell Shrugs
Pullups
Strict Wide Upright Row
Deadlift
Face Pulls
PUSH
Military Press
Flat Bench
Chest Dips
A) Farmers Walk - 8xHalf Gym B) BNS Wrist Roller - 4x3E
A)Supported Leg Raise 4x8 B)Pallof Press - 4x4E
HIIT Elliptical
LEGS
ATG Squats
Calf Raises
Superset EZ Curls B) Add AMRAP Reverse Curls finisher
A) Good Mornings 5x5 B) Barbell Reverse Lunges - 4E
Hip Thrusts
A)Vacuums - 5xTime B) Side Planks W/Hab 4x8
I’m determined to get total workout time under 1:30 for all days, it’s just not efficient hormonally to go longer than that. I’ll finish out Monday with the seven item routine then switch over to the new six item one on Tuesday.
Went for a 1.5 Mile walk last night and this morning.