Wednesday
Skin tightening? And laser lipo? Sounds like a gimmick, but it isn’t costing me anything and it feels like a light massage!
Followed by;
Elliptical 60 minutes
Seated dip 180lbs x 15, 15, 15, 230lbs x 15, 250lbs x 12
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Thursday off-ish
100 ab wheel rollouts 15, 15, 15, 15, 15, 15, 10
Friday (today)
When life takes away your machine (lemons), drink lemonade until your machine is free. I mean make lemonade… whatever, you know what I mean.
I anticipated this couple being at the gym, and I don’t like them. They do a circuit, so they take 3-5 machines. The reason I don’t like them is they take 3-5 machines AND don’t put the weights back on any of them. I’ve also seen the guy wash his hands at the water fountain. So, I did the pullover machine until they left. And in my last set, of the pullover, a guy got on the machine I had been waiting for. Sooo, took a break and then finally was able to get on my machine. Now, I could have went up the road to a private gym and used the one they have, but I let my gas get down to prayer level and needed to head straight to the gas station. Anyway, whatever. You just read the ramblings of a mad man!
HS pullover 90lbs x 20, 180lbs x 15, 270lbs x 10, 320lbs x 7, 7, 7, 7, 7
Reverse hack squat (+54lbs) 180lbs x 10, 270lbs x 10, 360lbs x 10, 450lbs x 10, 10, 10, 10
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I tell people I don’t recommend running. I used to run all the time, but it totally kills your muscles and joints. Sprinting a few times a week is okay on a soft surface, but distance running is stupid for longevity. See Ryan Hall’s story:
[His body ‘totally depleted’ by distance running, Ryan Hall turned to weightlifting and found a new lease of life - CNN]
Monday -
60 Minutes elliptical
Today -
walking outdoors 3.47 miles
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HS pullover 90lbs x 20, 180lbs x 15, 270lbs x 12, 320lbs x 10, 10, 8, 8, 360lbs x 4
Elliptical 60 minutes
Pull-ups 7, 5, 5, 5, 4, 4
I tried to do ab rollouts and it wasn’t happening
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Well hell, looks like I’ll be buying myself a Christmas gift this year. So sick of women…. But I have met a new one. Got to get back on the horse!
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Friday
DB single presses 35lbs x 10
BB military press bar x 15, 65 x 12, 95 x 10, 115 x 10, 135 x 3
DB single presses (each side) 40’s x 8, 50’s x 8, 8, 8, 8, 8
Ab wheel 20, 16, 18, 15, 11, 10, 10
And then I put the compex on my abs and obliques and turned it up for 50 minutes.
Saturday I was totally sore in the midsection. I had a date and ended up doing cardio. And more Sunday.
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Monday
Nothing but some BB rows, I had no energy.
BB rows 135lbs x 10, 10, 10, 10, 10, 10, 10, 10
DB rows 70’s x 10
Tuesday (today)
Reverse hack squat (54 start) 90 x 10, 180 x 10, 270 x 10, 360 x 10, 450 x 10, 10, 10, 10,
Standing calf 170 x 20, 190 x 20, 15, 11, 12
Seated leg curl 115lbs x 12x 130lbs x 15, 11, 11, 10
I left the gym and went to a dr visit and got my flu shot. He told me my height to weight ratio showed me a little over weight, but it looks like I’ve out on significant muscle. I don’t see myself as big?
Later, I did rear deltoid flys while the boys had their jujitsu class.
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The numbers and drive wasn’t there today. I even took a pre-workout, but I just couldn’t be a beast today. Maybe it was the flu shot.
HS decline 180 x 15, 270lbs x 10, 7, 7, 6, 5
Pec fly 205lbs x 10, 250lbs x 10, 8, 6, 6, 8, 205lbs x 11
HS incline 90lbs x 12, 110lbs x 10, 10, 10, 9
Seated dips 180lbs x 12, 13, 15, 16, 17
IWatch keeps getting bumped. This always on with the new watches has some drawbacks. Occasional bumps starts and stops things. So the workout recording was paused.
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I have been active. I have a new GF and have been doing a lot of conditioning.
Friday 31st - 2 hours of conditioning
Saturday 1st - 1 hour of conditioning
Monday 3rd - 4 hours of conditioning to complete failure!
Tuesday 4th - 100 ab wheel rollouts
Wednesday today -
Reverse hack squat (+54) 90lbs x 10, 180lbs x 10, 270lbs x 10, 360lbs x 10, 450lbs x 10, 10, 10, 10, 14
Leg press 270lbs x 10, 360lbs x 10, 450lbs x 10, 10, 10, 10
This is me totally exhausted Tuesday trying to function at work. Ended up falling asleep all morning at my desk and had to take a long nap at lunch.
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Today was supposed to be a long conditioning day. But my conditioner texted me that it was broken. So I decided to wear myself out at the gym.
Pull-ups 5, 5, 5, 5, 5, 5, 5, 5, 5, 4, 1
Lat pulldowns hammer grip 130lbs x 12, 145lbs x 12, 12, 12, 160lbs x 12, 10
Lat pulldowns 115lbs x 12, 12, 12, 12, 12
Assisted chin (-130) 15, 15, 8, 8, 6
Treadmill 40 min incline
HS pullover 180lbs x 20, 270lbs x 12, 12, 12, 12, 10
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Let’s see, Monday the 10th was cardio 40 minutes on the elliptical. Didn’t feel like doing anything else. I was up all night the previous Friday night and then was exhausted all weekend. The guy that sits next to me at work told me he had covid Sunday. I just had some drainage and didn’t pay jt any mind.
Tuesday had an awesome workout! But knew something was wrong because I didn’t have the drive.
HS wide press 180lbs x 15, 270lbs x 10, 10, 10, 9, 8, 320lbs x 5, 4, 5
HS incline press 90lbs x 12, 140lbs x 12, 160lbs x 10, 180lbs x 9, 6, 5
Pec fly 130lbs x 10, 12
Pec fly 250lbs x 8, 7, 8, 7, 8
Seated dips 180lbs x 12, 270lbs x 6, 7, 7, 8
Overhead cable extensions rope 35lbs x 12, 13, 12, 13, 12
My youngest son’s daycare notified me that evening that he had been exposed to covid and could not return until today with a neg test. I also started feeling sick Tuesday night. So, with that said, I didn’t do much the rest of the week. I attempted some BB shrugs, but each set wiped me out.
Thursday or Friday?
BB Shrugs 225lbs x 15, 15, 275lbs x 12
Ab wheel 20 x 5
Sunday
Resistance band rows and holds
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Totally exhausted and feel great about it. Thought I was going to pass out a few times. I live not being in control.
Elliptical 60min
Reverse hack squat (+54) 180lbs x 12, 270lbs x 12, 360lbs x 10, 450lbs x 10, 10, 10, 10, 10
Rear deltoid 115lbs x 15, 14, 11, 15, 15
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Bb shrugs 135lbs x 15, 225lbs x 11, 315lbs x 10, 10, 10, 10, 10, 335lbs x 8
Standing calf raise 230lbs x 20, 20, 14, 210lbs x 15, 190lbs x 12
Hip adduction 295lbs x 20, 20, 20, 20, 13
DB shrugs 125’s x 12, 12, 12, 12, 12
Straight arm cable press downs 5 sets to failure
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No such thing
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Meetings all day. And it is freezing in Dallas? I managed to get to the gym briefly.
Pull-ups 5, 5, 5, 5, 5, 5, 5, 4, 4, 3, 4
Cable bendover pat pull handles 95lbs x 30, 20, 20, 20, 13
Cable face curls to burnout x 5
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Friday night
Conditioning 3 hours
Today - pretty tired from the conditioning
Single arm alternating curl press 35’s x 10, 40’s x 10, 45’s x 8, 50’s x 8, 8, 8, 8, 8
Pec fly 160lbs x 10, 235lbs x 11, 250lbs x 10, 8, 9, 8, 9
Shoulder press machine 70lbs x 10, 10, 85lbs x 10, 9, 9
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Reverse hack squat (+54) 90lbs x 12, 180lbs x 12, 270lbs x 12, 360lbs x 10, 450lbs x 10, 10, 10, 10, 12
Seated leg press 330lbs x 10
Linear leg press (+118) 360lbs x 10, 450lbs x 10, 10
Stretching
Seated leg curl 130lbs x 15, 145lbs x 12, 10
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Several days of conditioning mixed in. Which means no sleep.
Wednesday 26th
Elliptical 45 min
Treadmill 10 min
Friday 28th
Pull-ups 10, 5, 5, 5, 5, 4, 4, 4, 4, 3, 2
LF pulldown 160lbs x 10, 10, 10, 10, 10
Assisted pull-ups -135lbs x 10, 8, 10
Monday 31st
Ab wheel 20 x 5
Elliptical 45 minutes
Tuesday 1st
Db curl to press 40’s x 10, 50’s x 8, 55’s x 8, 8, 8, 8, 8
Landmines knee 45lbs x 20, 90lbs x 17, 17, 17, 13, 11
Later - more shoulder press while the boys did jujitsu.
Even more later 45 minutes treadmill.
Light conditioning
I wanted to completely wear myself out since Wednesday was going to be a fast and Thursday a colonoscopy.
The colonoscopy prep is horrible. No food all day. Then start power washing your intestines after work. Up all night completing the process. Now I am totally weakened. We are snowed in, so I will attempt to do something tomorrow.
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