10.20.21 weight: 224.0
A. Scrape the Rack Press 4x6
B. DB Lateral Raise 3x10
C. Bentover DB Lateral Raise 3x15
Gained 2 lbs yesterday, but pretty sure it is just water weight. I usually pee 2 or 3 times a night, but last night I slept straight through for the first time in forever.
10.21.21 weight: 221.8
A. Goblet Squat 3x12
B. Reverse Lunges 3x10
C. DB Romanian DL 3x8
10.22.21 weight: 222.0
A. Bar Curl 10,8,8,10
B. Inc DB Curl 3x10
C. Rope Pushdown 3x12
D. Reverse One-Arm Pushdown 2x10
10.25.21 weight: 224
A1. 90-degree bench press from pins 3x8
A2. Reverse Inc. DB Row 3x8
B1. Feet Elevated Pushups 2xF
B2. TRX Low Row 2x12
C1. Bar Curl 3x8
C2. Ab Wheel Rollouts 3x10
10.26.21 weight: 225.4
A1. Trap Bar Deadlift 4x4
A2. Scrape the Rack Press 4x8
B1. Bulgarian Split Squat 3x10
B2. DB Lateral Raise 3x10
C1. Lying DB Ext. 3x10
C2. Hanging Leg Raise 3x8
10.28.21 weight: 224.6
A1. Inc DB Press 3x10
A2. Pulldowns 3x10
B1. Machine Chest Press 2x12
B2. Straight-arm Pulldown 2x15
C1. Inc DB Curl 3x12
C2. Crunches 3xF
10.29.21 weight: 225.4
A. Front Squat 3x8
A. DB Shrugs 3x10
B. DB Romanian DL 3x8
B. TRX Face Pulls 3x12
C. Rope Pushdowns 3x10
C. Palloff Press 3x10
10.30.21 weight: 224.2
I want to start jogging. I suck at it and I canāt figure out how to pace myself at all. Today I ended up jogging a 1/4 mile and then walking 3/4. Then I did 4 minutes of Tabata on the Air Assault bike.
11.1.21 weight: 226.8
A1. 90-degree bench from pins 3x8
A2. Reverse Inc DB Row 3x8
B1. Feet Elevated Pushups 2xFailure
B2. TRX Low Row 2x12
C1. Bar Curl 3x8
C2. Ab Wheel Rollout 3x10
11.2.21 weight: 226.2
A. Clean and Press 4x3
B1. Bulgarian Split Squat 3x10
B2. DB Lateral Raise 3x10
C1. Lying DB Extensions 3x10
C2. Hanging Leg Raise 3x8
Good lord the clean and press made my heart go boom boom. I had planned to do a couple more sets but I knew my form was deteriorating quickly and I was going to hurt myself.
11.3.21 weight: ?
Ran .33 miles, walked the rest of a mile. Got a little better at pacing myself. Running sucks.
11.4.21 weight: 227.2
A1. Inc DB Press 3x10
A2. Pulldowns 3x10
B1. Machine Chest Press 2x12
B2. Straight-arm Pulldown 2x15
C1. Inc DB Curl 3x12
C2. Standing Band Crunches 3xF
11.5.21 weight: 227.2
A1. Goblet Squat 3x12
A2. Bar Shrug 3x10
B1. DB Romanian DL 3x8
B2. TRX Face Pull 3x14
C1. Rope Pushdowns 3x12
C2. Palloff Press 3x10
11.8.21 weight: 224.8
A1. 90-degree Bench From Pins 3x8
A2. Reverse Inc DB Row 3x8
B1. Feet Elevated Pushups 3xF
B2. TRX Low Row 3x12
C1. Bar Curl 3x12
C2. Standing Band Crunches 3x15
11.10.21 weight: 222.6
Bar Complex: 5x
A. Pushups x10
B. Romanian DL x8
C. Bent Over Row x8
D. Hang Clean x8
E. Military Press x8
F. Front Squat x8
Didnāt get to workout yesterday. Woke up and one of the dogs had gotten sick overnight in their room. Cleaned that all up, went outside to go to the garage and the back yard was flooded. Had to drive over a block, wake up the neighbors and tell them they had a leak of some kind flooding my yard. I gave up at that point.
11.11.21 weight: 223.6
A1. Inc DB Press 3x10
A2. Pulldowns 3x10
B1. Machine Chest Press 2x12
B2. Straight-arm Pulldown 2x15
C1. Inc DB Curl 3x12
C2. Palloff Press 3xF
11.12.21 weight: 223.4
A. Clean and Press 12x3
B. Rope Pushdowns 12/10/10
C. Hanging Leg Raise 3x8
Working on my form on the cleans. Just havenāt done these consistently enough.
11.15.21 weight: 224.4
A1. 90-degree Bench From Pins 3x8
A2. Reverse Inc DB Row 3x8
B1. Feet Elevated Pushups 3xF
B2. TRX Low Row 3x12
C1. Inc DB Curl 2x12
C2. Crunches 2xF
Tabata with jumping jacks
11.24.21 weight: 228.8
Back from 4 days in Vegas.
35 Pushups
15 TRX Low Rows
12 Bar Curl
10 Hanging Leg Raises
Planned to do it 8 times, every hour on the hour. After 6 rounds my chest and forearms started cramping to the point I was having problems typing for work.
11.25.21 weight: 225.8
A. Scrape the Rack Press 8,8,12
B. DB Lateral Raise 3x10
C. TRX Face Pul 3x12
D. Bar Shrugs 3x10
E. Rope Pushdowns 3x12