DE Squats
Lying Leg Curl
40/15
80/10
120/4
140/10
140/10 + 6 + 4
DE-ish Squats
Pause on box, 2m between sets
45/8
135/6
225/2
265/5 x 6
Horizontal Leg Press
Feet high and wide, toes out, 3s eccentric
2pps/10 x 2
Hyperextension
45/8 x 3
Leg Raise
3 sets of 10
Donkey Calf
210/10 + 5 partials x 4
DE Upper
DE Bench
Pause, 3 different grips
45/8
135/6
185/5 x 6
DB Incline
60/6
85/10
85/10 + 65/6
Smith Shoulder Press
135/6
185/8
205/5
215/3
DB Lateral
25/10
25/10
25/10 + 15/10 + 10/10
Plate Raise
25/10 x 3
Single-arm Extension
4 sets
Dual-handle Extension
4 sets of 8
I don’t write them down, but my walking has increased greatly with the warm weather.
Pull day
I’m tired. This was a grind this morning.
C/S Row
Neutral grip this block
-/8
1p/8
2p/6
3p/8 x 3
Meadows Rows
25/6
50/6
75/10 x 2
75/10 + 50/6
Stretch Pulldowns
55/8
115/8
130/8 x 2
Rear Delt Machine
100/15 + 10 partials x 3
Hammer Curl
30/12 + 3 partials x 2
30/8 + 3 partials
Concentration Preacher
20/8 x 3
ME Lower
Lying Leg Curl
40/15
80/12
110/4
140/8
150/8
150/7
Front Squat Level 4
(Those are the Transformer bar settings)
Bar/10
135/6
225/5
255/5
275/5
Trap Speed Pulls
135/3
225/1
255/1 x 15
10s between
All bars are 45, but this one is a heavy 45!
Zercher Carry
Just the Yoke
2p x 2
20 steps each time
Superset:
So I am likely not putting up an after pic. It’s not good to not do something I said I’d do, but it messes me up. I took one, and it looks exactly the same as my before - which is honestly not a bad thing, because it gives me some freedom. The problem is, when I post the pics, I start worrying about a look and changing things up and those aren’t really things I care about literally all the rest of the time.
My watch tracks my “cardiovascular fitness” (I think it’s just VO2 Max) over time. Back last fall, when I started having to see the cardio, I was in a very poor rating. Now I’m right at the bottom of average for my age group. That’s still not good, because I can look around and see average, but it’s a significant improvement. There was also a bit of a regression for ~a month when I had Covid. So that at least is headed in the right direction. I am no longer able to get my heart rate up to the target zones with my walks, so it’s time to start adding a little intensity. It’s an incredible ego blow to admit I’m in such poor shape, because I was an athlete and in very high-level units, but it’s where I am; I own it. We’re on vacation next week so I’ll swim and maybe even try a jog or two and then have the outlines of a plan when I get back. I don’t like cardio for cardio’s sake, so I do better when I have a template or goal to work against.
Monologue complete!
Last one before vacation
ME Upper
HS Decline Machine
30/12
50/8
80/8
80/8 + 60/7
Floor Press
45/8
135/6
185/3
225/3
245/3
205/2 x 2
Slow and paused and all that on the back-off sets
Pec Minor Dips
3 sets of 12
DB Bench
65/6
90/8
90/10 + 70/8
Superset:
Enjoy the vacation!
See if you get fatter it won’t look the same. 
On Memorial Day in the United States, let’s enjoy our families and lives as only we privileged few can. While we’re at it, let’s remember that privilege was earned and then gifted to us by teenagers, who had their whole lives ahead of them, by widows who carry on alone, by children now raised by a shadowy memory, and by Gold Star parents who suffered more than we dare glimpse in our worst nightmares. A solemn moment of gratitude is not trite; it’s a real opportunity to recognize our freedoms carry a debt we’ll never be called to fully pay.
No equipment here, so threw something together.
We buried 11 Heroes, so I did 11 rounds of:
My wife HIIT me for 35 straight minutes in front of my daughter on a public beach this morning… and nobody called the cops! It’s getting bad out there
Kayaked for a couple hours this morning - tough!
river or in the ocean ? This is something that always seems like it will be fun and relaxing and ends up being quite hard work.
Ocean. Was incredibly hard! We were able to spot some dolphins, though, which made my daughter happy so I was happy
Made me smile mate. This is what life is all about, creating memories with your family. Top dad points for you today sir.
Thanks! It’s the only important thing we have to do.
We’re off to see some turtles and fly home today. Let’s see if I throw up on the turtle boat - I was not made for maritime adventures
You and me both mate. I can’t even watch a boat on TV 
I survived!
Welcome back! Did the turtles escape your projectile vomit?
Almost back. On our layover now.
I made it without embarrassing incident! We saw a bunch of dolphins again, which was cool, but no turtles.
Kind of amusing: in one day, we’ve traveled on boats, trains, planes and cars.
Those Aren’t Pillows!
Was waiting for this reference.