Actually logging a workout again! This one’s a pull day:
Supinated Machine High Row
This is an old-school machine with a seat belt and I like the angle. It’s plate-loaded. Maybe a Hammer Strength, but I dunno.
1pps/15
1.25pps/10
2pps/8
2.25pps/8
1.25pps/15
DB Row
50/8
70/8
90/8
75/12
C/S Row
1p/10 x 3
Assisted NG PU
-70/6 - yikes
-85/8 x 2
Reverse Hyper
1pps/12 x 2
Leg Raise
4 sets
Cable Curl
4 sets
Cable Hammer Curl
2 sets
Just like that one except there’s a seat belt and no chest pad
Leg day today. My knee hurt going in, but I actually felt pretty good once getting warmed up
Lying Leg Curls
40/15
50/12
60/10
70/10 x 2
70/10 + 55/8 + 12p
Squat
Used the buffalo bar and some pretty steep squat wedges - felt great.
45/8 x 2
135/8
185/8
225/8
275/8
This was probably 4-5 reps in the tank, but I felt good so we’ll leave that
Leg Extension
55/10
70/10
100/10
130/10 - drop set of death back down
RDL
Used that HS machine people do shrugs on for this and I liked it
1pps/8 x 2
Calves
4 x 10
Captain’s Chair
4 sets
Pretty solid push day today. I took weight off all the pressing (I like to pretend it’s on purpose) and really did all the work with my chest. Fantastic pump from set 1.
DB Bench
30/20
50/10
70/8
90/10
75/10 + 50/5
Paused all the reps top and bottom on the last set
Incline
45/8
135/8
185/6
135/12
Paused the last set again
Dips
BW/7 x 3
Yikes
Machine Rear Delt
100/15 x 3
DB Side Raise
25/10 x 2
25/10 + 10/8
Rope PD
3 x 10-15
OH Rope Ext.
3 x 12
Cable Crunch
3 sets
Full on gun show today. Everything was fast warmups and then 3 x 10-20
Then 20 min. on the elliptical because it’s just too cold outside.
Nice.
Ok, I think transitioning (it’s 2026, so hey) into a real program again. I’ve been wanting to do “Taskmaster,” but never go all in because it’s 5-6 days a week and I travel so much. Then I had kind of an epiphany that who cares if my weeks become 8,9,10,11 days long? So now I’m just treating it like 88 (I think) workouts rather than set weeks. That should manage it.
I’m also down 14 lbs since early December, so that has been going pretty well. It hasn’t gotten too difficult yet, but I’d like this to be the halfway point so we’ll see.
Anyway, today was back:
C/S Row
New old machine at the gym that’s basically a t-bar with the chest pad. Used the pronated handles.
1p/8
2p/10 x 3
T-bar Row
1p/8
2p/8
3p/10
3p/8
3p/6
Rope SAPD
3 x 12
MAG PD
Spent a couple seconds in the stretch every rep
3 x 12
Captains Chair
4 sets
Incline Treadmill x 10 min.
I counted this as calf work
I am here to support you in this delicate time.
@BethB I’m very brave.
Today was leg day that I don’t feel like trying to write out. I ended up mostly experimenting with different moves I haven’t done before. I couldn’t get a feel for this cambered bar squat, but I did do pretty well on pendulum squat.
Back workout today. Already adding more trips and trying to be on a detailed program, rather than a template, is more stress than less, so that might be an immediate drop.
Upping the protein continues, though!
HS Supinated PD
1pps/15
2pps/8
2.25pps/8
2pps/10 x 2
Seal Row
135/10 x 3
HS Shrugs
1pps/10 x 3
Hypers
3 x 15
Cable Crunch
4 sets
Seated Calf
1p/10
2p/8 x 2
Decent push day today. Never felt all the way “in it,” but didn’t feel terrible.
DB Bench
30/20
55/12
75/10
95/8
75/10 + 55/10
Incline
45/10
95/6
135/6
175/7
135/14
Dips
3 x 10
Machine Rear Delt
3 x 20
DB Side Raise
25/14 x 3, ran the rack down on the last one
Rope PD
3 x 15
Rope OH Ext.
3 x 10
Cable Crunch
4 sets
Hoping for an outdoor walk today!
@Frank_C I forgot to say yesterday, I’ve been keeping up with those Jefferson curls and I really felt my spine be able to roll on the hypers yesterday. I appreciate the tip!
Glad to hear it! How are you feeling as a result? Any improvement in anything - tightness, pain, symmetry, etc?
My flexibility improved rapidly. I’ve never touched the ground with the bumpers on RDL’s and now they hit the ground easily which tells me my hamstring ROM has improved. I didn’t really have any specific goals other than pain relief so I guess I’ll take whatever improvement comes with the work.
It’s a good question. I’ve got a pretty standard leg day either tomorrow or Thursday that will be a good test. I’ve been feeling super locked up and unable to get any range of motion after just a few sets of squats lately.
I’m sticking to the plan! Might be a record for me.
@Frank_C I was wrong. Today was another back day. Next leg day is Sunday.
Today was light and easy.
Cable Row
3 x 8-12
Assisted Chins
3 x 8-12
Smith DL
Did an iso hold with a red band for 10s to start each set
135/5
225/5
275/5 x 2
Hypers
2 x 16
Assault Bike
15:45 x 6
Going to start slowly working some higher intensity stuff back in. I want to be really gradual and not wear out too many variables.
Going to start slowly working some higher intensity stuff back in. I want to be really gradual and not wear out too many variables.
This is what maturity looks like. It’s not fun either, haha.
Maturing is the worst!
My wife and I talk watching our children and their friends grow up. An ephiphany (and I recognize a generality) I’ve come to is that, as boys, we didn’t really want to change. They don’t want to play and pretend to be grownups and plan for the future when they’re little… and that doesn’t really change. I still just want to play video games and throw a ball and do whatever. We just accidentally happen into all this responsibility.
Little girls are practicing to be mom from the day they can open their eyes! And they stay the same, too - my wife genuinely thinks of chores as like fun little tasks she can check off!
There’s a lot to say about societal conditioning/programming at play there. Grooming little girls to become moms while grooming little boys to play war. And, sadly, for most of history, a lot of those little boys and little girls got to step into those roles while they were STILL little boys and little girls.
We need to have something of a transition phase where we teach our children how to take those skillsets learned in childhood and apply them to adulthood. Aggression on the playing field transferred to aggression on corporate pursuits, or taking those nerd skills of optimizing your character in a game and learning how to apply it to time management. But, sadly, many don’t get taught that step, and just grow up into adult sized children.
Maybe. I think the nature vs. nurture is necessarily a hypothetical forever - we can’t go back and undo all the generations that created the moms/ dads that the next generation watches. It’s an interesting phenomenon however you approach it.
100% agreed. Life and expectation comes a little too fast these days. I think kids were a little more free to fail in their young adult years, and learn the little lessons before they got big.
