Man, moving really does suck. Glad you’re back at it, though!
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Yesterday time was short. So I just did a lot of sets of reverse hacks. 90lbs x 12, 180lbs x 12, 270lbs x 12, 360lbs x 12 x 6
Standing calf raises 220lbs x 20 x 5
I got a new phone and didn’t have time to sync the watch. So here is my current look. Somehow I have lost 7 lbs in the last week. BTW, photo taken for my GF, not you guys.
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Yesterday, I had to work from home. And now I live further from the gym. So went to the gym late. Didn’t want to go too hard since my gf is with me this weekend. The squats from the previous session have me walking funny. And now I have to walk to the second floor constantly. I felt each step.
Pec fly 160lbs x 12, 205lbs x 12, 250lbs x 12
HS Iso wide chest press 180lbs x 12, 270lbs x 10, 360lbs x 3, 4, 4, 270lbs x 14, 10, 10, 8, 8
Dips 10
Pec fly 250lbs x 10, 10, 10, 10
Dips 9
HS iso decline press 180lbs x 15, 270lbs x 7
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Easing back into it after the weekend cardio.
Cable low row 2 warmups, 100lbs x 20, 120lbs x 15, 140lbs x 12, 12, 12, 12, 12
Rear deltoid 100lbs x 15, 115lbs x 12, 130lbs x 12, 145lbs x 9, 9, 8, 9, 10
T-bar rows 90lbs x 12, 12, 100lbs x 12, 12, 12, 12
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Ab rollouts last night. They felt good as usual!!!
Today was shot because I needed to go to the Verizon store at lunch. That was a time suck. I was able to do a little while the boys did jujitsu.
HS incline press 90lbs x 20, 15, 140lbs x 11, 10, 150lbs x 10, 10, 8
Pec fly 175lbs x 14, 12, 14, 15, 13
Shoulder press machine 50lbs x 15, 90lbs x 6, 70lbs x 12, 10, 9
Chest press machine 110lbs x 10, 9, 10
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Getting kids into that is probably the best thing a parent can do!
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Reverse hack 180lbs x 10 (20 calf raise), 270lbs x 10 (20 calf raise), 360lbs x 10 (10 calf raise), 450lbs x 10, 10, 10, 10, 10
Standing calf raise 210lbs x 20, 20, 15, 15
Leg press machine 190lbs x 10, 12, 14, 16, 18
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Yesterday
Decline press 90lbs x 15, 180lbs x 15, 270lbs x 10, 10, 10, 10, 9, 320lbs x 3, 3
Seated dips 180lbs x 12, 230lbs x 11x 250lbs x 11, 11, 10, 10, 10
Cable press-down 77.5lbs x 16, 97.5lbs x 22, 22, 25, 33
Ab rollout 15, 15, 15
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Shrugs
BB shrugs 135lbs x 15, 225 x 15, 315 x 10, 10, 10, 10, 10, 365 x 5 ugly
Partial low cable rows 140lbs x 12, 200 x 10, 10, 10, 10
DB shrugs 125’s x 14, 14, 14, 115’s x 10
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Friday 10/29
DB overhead press 45’s x 10, 50’s x 8, 55’s x 8, 60’s x 8, 65’s x 3
Shoulder press machine 98lbs x 15, 138lbs x 12, 158lbs x 10, 9, 9, 8
Overhead cable tricep extensions 47.5lbs x 15, 13, 16, 15, 15
2 hour Girlfriend interruption……
Overhead press straight bar 60lbs x 20, 70lbs x 19, 80lbs x 12, 10, 90lbs x 9, 8, 8
Cable rope tricep press-downs 27.5 x 30, 25, 20, 20, 20
Elliptical 30 minutes
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Monday 11/1
Deadlift 135lbs x 10, 225lbs x 10 x 4, 15 x 4
Hamstring curl 125lbs x 8, 6, 6
Hip adduction 220lbs x 20, 265lbs x 20, 295lbs x 30, 20, 20
Job Interruption
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Pull-ups 7, 4, 5, 5
Pullover 270lbs x 15, 12, 10, 11, 9
Cable lat pulldowns 115lbs x 10, 10, 12, 13, 15
Elliptical 30 minutes
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Gym sucked. It’s cold and had been raining for two days. I was exhausted, didn’t feel like doing anything. Everything is sore. And the ab wheel was nowhere to be found.
Treadmill 20 minutes
Calf raise 2 sets
Chest press 5 sets
Elliptical 20 minutes
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Trap machine 270lbs x 12, 12, 12, 12
BB shrugs 315lbs x 12, 12, 12, 12, 8
DB shrugs 125’s x 12, 12, 12, 10, 12
Lateral raise machine 40lbs x 15, 15, 55lbs x 13, 10, 10
Tire carries 176lbs x 6
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First workout at home!!! I need to get another set of 45’s to give me close to 400lbs. Eventually another 2 sets of 45’s, a trap bar, a bench, and a rack.
This workout was after two days of painting the drywall in my garage. So, a little tired already. Painting isn’t easy. I was sweating!
Deadlifts 135lbs x 10, 205lbs x 10, 255lbs x 10, 10, 10, 10, 10, 10, 12, 13, 15
Ab wheel 15, 15, 15, 15, 15
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I was going to just do cardio, but
Leg press 150lbs x 20, 210 x 15, 250 x 15, 290 x 15, 350 x 12, 12, 12
Hip adduction 220lbs x 20, 295lbs x 20, 20, 20, 20
Hip abduction 130lbs x 20, 145lbs x 20, 205lbs x 20
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I took Tuesday off. Monday was a trip, a female that’s been hounding me for years at the gym was there. I hadn’t seen her in about 9 months. She approached me and motioned for a hug. I thought nothing of it, then with her arm around me, she grabbed the fat in my flanks and squeezed. She said you still have a lot of fat to lose. I was totally like WTF 
!!! This is a female that I only know and speak to because she goes out of her way to engage me.
Wednesday
Decline press machine 90lbs x 20, 180lbs x 20, 270lbs x 10, 360lbs x 2, 4, 4, 270lbs x 13, 9, 180lbs x 15
Pec fly 220lbs x 10, 10, 250lbs x 7, 7, 9, 5
Dip machine 180lbs x 15, 270lbs x 9, 10, 6, 8
Cable tricep press-down 57.5 x 15, 72.5 x 11, 11, 11, 11
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Thursday, just cardio. And it was cut short because of issues at work.
30 minutes elliptical
30 minutes treadmill
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