4/26/20
Walked 13 minutes after push mowing the grass.
Band Pull Aparts for warm up
3x10
Full depth bodyweight squat for warm up
Snatch Grip High Pulls
95x5
115x5
120x5
130x5
140x5
Overhand Bent Over Rows
110x12
110x12
110x12
110x12
110x12
Underhand Bent Over Rows
95x12
95x12
95x12
95x12
95x12
Bent Over Shoulder Raises
5 lb plates
25/17/12
Barbell Curls
45 lbs
1x17
Will plan on working up to 5 lbs higher on the High Pulls next week and move up to 115 on the Over Hand BOR next week.
4/27/20
Band Pull Aparts 3x10
Standing Flies with resistance bands.
Alternating between low to high, mid level, and high to low.
Light band 3x12 each
Medium band 3x12 each
Heavy band 3x12 each
Heavy + light band 3x12 each
Triceps Push Down with heavy + medium + light band
25 reps
12
10
Alternating Front and Lateral Shoulder Raises
5 lb plates
Front 20
Lateral 20
Front 20
Lateral 15
Front 17
Lateral 15
4/28/20
14 minute walk
4/29/20
Band Pull Aparts
3x10
Conventional Deadlift
Warm Up
135x3
185x2
235x1
Sets
275x5
275x5
275x5
275x5
275x7
Used straps on last four sets.
Horizontal Pull Ups
16/10/6
Face Pulls with Medium Band
1x50
5/3/20
Squat
Warm Up
135x2
155x2
170x2
Sets
185x12
230x12
230x9
230x9
230x9
RDL
160x12
160x12
160x8
160x8
160x8
Narrow Stance Goblet Squat
10 lb plate
1x35
Duck Squat
10 lb plate
1x15
5/5/20
Band Pull Aparts
3x10
Pull Ups x 1
Negative Portion of Pull Up x 5
Overhand Bent Over Rows
115x12
115x12
115x12
115x12
115x9
Underhand Rows
100x12
100x12
100x12
100x12
100x12
Bent Over Shoulder Raises
5 lb plates
25/17/14
Edit
5/7/20
Band Pull Aparts 3x10
Standing Chest Flies with Resistance Bands at low to high, mid line, and high to low angles.
Light band x 12 each
Medium x 12 each
Heavy x 12 each
Heavy + Light x 12 each
Triceps Push Down with heavy + medium + light band
26/12/10
Alternating Front and Lateral Shoulder Raises
5 lb plates
Front 20
Lateral 20
Front 20
Lateral 20
Front 20
Lateral 15
5/8/20
Band Pull Aparts 3x10
Conventional Deadlift
285x5
285x5
285x5
285x5
285x6
Horizontal Pull Ups
16/10/6
Face Pulls with Medium Band x55
5/10/20
Squat
Warm Up
135x2
155x2
170x2
Sets
185x12
230x12
230x10
230x10
230x10
RDL
160x12
160x12
160x12
160x12
160x12
Narrow Stance Goblet Squat
10 lb plate
1x37
Duck Squat
10 lb plate
1x21
Update on weight loss. As of Friday morning I’d had three consecutive weigh-ins at 244 lbs. Now over the weekend with some family meals and celebrations I have ate pretty poorly so I’m expecting to be more in the 245 range tomorrow morning. Nonetheless, I’m down a few more pounds over the last 5-6 weeks. I’d like to move that along a little quicker but still slow and steady. My doctor thinks 230 is an ideal goal for me but I know I have more than 15 excess lbs on me still. I’ll know better when I get closer but I think 215-220 at least. Maybe even 210. Once I get rid of most of the excess fat I can try to add 5-10 back slowly over time.
5/11/20
Band Pull Aparts
3x10
Pull Ups - 2
Negatives only - 5
Overhand Bent Over Rows
115x12
115x12
115x12
115x12
115x10
Underhand Rows (slightly bent over stance)
105 x 12
105 x12
105 x12
105 x 12
105 x 12
Bent Over Shoulder Raises
5 lb plates
25/17/15
5/14/20
Band Pull Aparts
3x10
Decided to add a push exercise to try out how well the shoulder handles it. Went very conservative. Did push ups, if you can call them that, on the stairs. So it was heavily inclined.
Stair Push Ups
5x20
Standing Flies with resistance bands, including low to high, mid line, and high to low.
Light band x 12 each
Medium band x 12 each
Heavy band x 12 each
Heavy + light x12 each
Heavy + medium x 12 each
Triceps Push Down
Heavy + medium + light
25/15/8
Alternating Front and Lateral Shoulder Raises
5 lb plates
Front x 40
Lateral x 15
Front x 15
Lateral x 8
5/15/20
Band Pull Aparts
3x10
Conventional Deadlift
290x5
290x5
290x5
290x5
290x6
Horizontal Pull Ups
Used a lower bar setting today so they were a good deal more difficult. Also mildly tweaked a muscle in my neck/upper back area so I cut it off after the second set.
10/5
Face Pulls with medium band
1x65
Barbell Curls
45 lbs x 17
5/18/20 Lower
Squat
Warm Up
135x2
155x2
170x2
Sets
185x12
230x12
230x11
230x10
230x10
RDL
175x10
175x10
175x10
175x10
175x10
Adductor and Abductor work.
519/20 Upper
Band Pull Aparts
3x10
Horizontal Pull Ups
12/8/6
I’m using different bar settings to slightly adjust the angle on these so the reps will vary.
Stair Push Ups
4x25
Underhand Rows - Slightly Bent Over
115x12
115x12
115x12
115x12
125x12
Three Way Shoulder Raises
Front-Lateral-Bent Over
5 lb plates
20/15/15
20x15/12
17/10/10
5/20/20
Cardio
Jumping Jacks
5/23/20
Lower
Conventional Deadlift
Warm Up
135x2
205x1
255x1
Sets
295x5
295x5
295x5
295x5
295x7
Split Squats
Bodyweight
3x5 per side
Duck Squats
10 lb plate
3x15
5/24/20
Upper/Hill Sprints
Hill Sprints (very short distance in back yard at a low incline - about 15 yards)
X 15
Pull Ups x 2 unassisted
Negative using chair x 5
Bent Over Rows
125x12
125x12
125x10
125x10
125x8
Working on using a more bent over angle and pulling to the sternum instead of a little less and pulling the belly area. Did better on latter sets after I put on my belt. Got more difficult though.
Bent Over Shoulder Raises and Barbell Curls Super Set
BOSR 5 lb plates
3x15
45 lb BB Curl
3x12
Band Pull Aparts
Medium Band
3x10
5/26/20
Lower
Squat
Warm Up
135x2
165x2
185x1
Sets
205x8
245x8
245x8
245x5
245x5
RDL
170x8
170x8
170x8
170x8
170x8
Adductor and Abductor work