10.11.22 weight: 222.4
A. Inc DB Press 3x10
B. Machine Chest Press 2xF
C. Low Inc Tate Press 3x8
C. Hanging Knee Raise 3x8
D. Air Assault Bike Sprint
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10.12.22 weight: 219.8
A. Reverse Inc DB Row 3x8
B. Kneeling One-Arm Pulldown 3x10
C. Reverse Inc DB Spider Curl 3x8
C. Palloff Press 3x10
Basketball yesterday:
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10.13.22 weight: 218.0
A. DB Military Press 3x15
B. DB Lateral Raise 3x12
C. Rope Pushdown 3x12
C. Standing Band Crunches 3x15
D. 30-second sprint on Air Assault bike
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10.14.22 weight: 218.4
A. Goblet Squat 3x10
B. Reverse Lunge 3x8
C. Incline DB Curl 3x12
D. Band Woodchopper 3x10
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10.17.22 weight: 218.6
A. Machine Chest Press 15/12/12
B. Inc. DB Flyes 3x12
C. Reverse Inc DB Spider Curls 3x8
C. Rope Pushdown 3x10
D. Palloff Press 3x10
Basketball yesterday:
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10.18.22 weight: ? (Iām in a hotel for the week)
A. Reverse Inc DB Row 3x10
B. Dumbbell Pullover 3x8 (I donāt think Iāve EVER done these before)
C. Inc Tate Press 2x12
D. Inc DB Curl 2x10
E. Crunches 3xF
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10.19.22 weight: ? still in hotel
A. DB Military Press 3x10
B. DB Lateral Raise 2x10
C. Reverse Inc DB Rear Lateral Raise 3x10
D. Reverse Inc DB Spider Curls 3x10
E. Lying DB Extensions 3x10
F. Crunches 3xF
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10.20.22 weight: ? still in hotel
A. Reverse Lunges 3x8
B. Goblet Squat 3x10
C. Inc DB Curl 3x10
D. Inc Tate Press 3x10
E. Planks 3xF
1 Like
10.24.22 weight: 220.0
A. Inc DB Bench 3x10
B. Machine Chest Press 2xF
C. Standing DB Curl 3x8
C. Rope Pushdowns 3x10
C. Weighted Crunches 3xF
Basketball over the weekend:
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10.25.22 weight: 222.2
A. Pulldowns 3x10
B. Reverse Inc DB Row 3x8
C. Reverse Inc DB Hammer Curl 3x10
C. TRX Tricep Fallouts 3x8
C. Cable Crunches 3xF
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11.6.22 weigh: ? too much for sure
Since it is going to be getting too dark for me to play basketball in the evenings, I joined Hot Worx, an infrared gym thing. They have a little weight area and 10 infrared saunas with different virtual classes in them. Plan is to do one big lift in the mornings 4 days a week, then in the evening do some lighter stuff there and then sweat.
A. DB Hammer Curl 2x8
A. Rope Tate Press kinda thing 2x10
B. Incline DB Curl 2x12
B. Rope Pushdowns 2x10
C. Bottoms-up KB carry 2x 30 seconds
D. Battle Ropes 4 minutes 20 sec/10 sec
E. 25 minutes of a 45-minute core workout at 125 degrees. I sweat. I cramped. I cried. I left.
11.7.22 weight: 226.6
AM Workout
A. Pin Press (a tad lower than floor press height) with 1-second pause 185x8 205x8 225x6 235x6 185x10
PM:
A. Cable Crossovers 4x15
B. Pushups 3x20
C. 9 minutes alternating 1 minute on the Air Assault bike with 30 seconds of jumping jacks.
Edit: I had to change my psyche meds due to insurance. Back on Abilify which I stopped years ago because of weight gain, elevated A1C.
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11.8.22 weight: 225.8
A. Chinups 4x3 (Iām so fat)
B. Kneeling Rope Pulldowns 3x10
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11.9.22 weight: 225.8
A. Rope Cable Hammer Curl 3x8
A. One Arm Reverse Grip Cable Pushdown 3x12
B. EZ Bar Cable Curl 3x8
B. Overhead Rope Extension 3x12
25 minutes in the infrared sauna doing abs and stretching. I hate the sauna.
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11.10.11 AM weight: 226.6
Military Press 95x6 115x6 135x6 145x6 150x6 95x12
11.11.11 AM weight: 226.4
A. Goblet Squat 3x10
B. Reverse Lunges 3x8
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11/14 weight: 230.2
A. Floor Press 10/8/6/6/12
B. Machine Chest Press 12/12/12
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11/15/22 weight: 228.4
A. Chinups 3x4
B. Pulldowns 3x10
C. Crunches 3xF
PM:
A. Reverse Inc. DB Row 4x10
B. Straight-Arm Pulldown 3x12
11/16/22 weight: 227.2
A. Bar Curl 3xF
A. Inc Tate Press 3x10
A. Crunches 3xF
PM:
A. DB Hammer Curl 3x8
A. Close Grip Pushups 3x20
B. Inc DB Curl 3x12
B. Rope Pushdowns 3x8
C. Palloff Press 3x10
D. 4 minutes Tabata on Air Bike
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11.18.22 weight: 226.2
A. DB Lateral Raise 3x12
B. Scrape the Rack Press 3x10
C. TRX Face Pull 3x15
D. Crunches 3xF
2 Likes
11.21.22 weight: 228
A. Floor Press 8/6/6/10
B. Band Fly 3x8
C. Inc DB Curl 2x12
C. Rope Pushdowns 2x10
D. Crunches 3xF
1 Like