Strongest Guy on my Block 4

Training Over 35 Lifter
2989

Baby Got Back
Thursday, December 14, 2023 at 06:39

Good Morning (Barbell)
Set 1: 105 lb × 10
Set 2: 105 lb × 10
Set 3: 105 lb × 10
Set 4: 105 lb × 5
Set 5: 105 lb × 0

Front Squat (Barbell)
Set 1: 105 lb × 10
Set 2: 105 lb × 10
Set 3: 105 lb × 10
Set 4: 105 lb × 10
Set 5: 105 lb × 10

Standing Calf Raise (Barbell)
Set 1: 135 lb × 12
Set 2: 135 lb × 12
Set 3: 135 lb × 15
Set 4: 135 lb × 15
Set 5: 105 lb × 15

Squat (Bodyweight)
Set 1: 20 reps
Set 2: 15 reps

Workout Notes: TUT 4:1:2 on all sets. 1 inch heel on front squats
Strong - Workout Tracker & Gym Log

2990

My Chi Chi’s
Friday, December 15, 2023 at 07:50

Incline Bench Press (Dumbbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Set 4: 50 lb × 12
Set 5: 50 lb × 10

Chest Dip (Assisted)
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
Set 4: 7 reps
Set 5: 7 reps

Chest Fly (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12
Set 4: 30 lb × 12
Set 5: 30 lb × 12

Sit Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Set 6: 10 reps
Set 7: 10 reps
Set 8: 10 reps
Set 9: 10 reps
Set 10: 10 reps

Push Up
Set 1: 11 reps [Failure]
Set 2: 9 reps [Failure]

Workout Notes: TUT 4:1 on all
Strong - Workout Tracker & Gym Log

2991

Back To The Future
Saturday, December 16, 2023 at 08:49

Bent Over One Arm Row (Dumbbell)
Set 1: 50 lb × 20
Set 2: 50 lb × 20
Set 3: 50 lb × 20
Set 4: 50 lb × 20
Set 5: 50 lb × 20

Kettlebell Swing
Set 1: 62 lb × 15
Set 2: 62 lb × 15
Set 3: 62 lb × 15
Set 4: 62 lb × 15
Set 5: 62 lb × 15

Bicep Curl (Barbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Set 4: 50 lb × 11
Set 5: 50 lb × 11

Behind The Neck Press
Set 1: 95 lb × 9
Set 2: 95 lb × 9
Set 3: 95 lb × 9
Set 4: 95 lb × 9
Set 5: 95 lb × 8

Plank
Set 1: 0:45
Set 2: 0:45
Set 3: 0:45
Set 4: 0:45
Set 5: 0:45
Set 6: 0:45
Set 7: 0:45
Set 8: 0:45
Set 9: 0:45
Set 10: 0:45

Workout Notes: TUT 4:1 on all but KB Swings
Strong - Workout Tracker & Gym Log

2992

Bootylicous
Monday, December 18, 2023 at 07:57

Lunge (Dumbbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10
Set 4: 40 lb × 10
Set 5: 40 lb × 10

Squat (Barbell)
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10
Set 4: 135 lb × 10
Set 5: 135 lb × 10

Romanian Deadlift (Dumbbell)
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10
Set 4: 50 lb × 10
Set 5: 50 lb × 10

Workout Notes: TUT 4:1:1 Tempo lunges off 4” platform
Strong - Workout Tracker & Gym Log

2993

Chesticles
Tuesday, December 19, 2023 at 07:31

Bench Press (Dumbbell)
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 60 lb × 10
Set 5: 60 lb × 10

Skullcrusher (Barbell)
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10
Set 4: 50 lb × 10
Set 5: 50 lb × 10

Push Up (Rings)
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps
Set 5: 5 reps

Sit Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Set 6: 10 reps
Set 7: 10 reps
Set 8: 10 reps
Set 9: 10 reps
Set 10: 10 reps

Workout Notes: All sets TUT 4:1:2 Tempo
https://strong.app.link/zgHqiAXTEFb

2994

Baby Got Back
Thursday, December 21, 2023 at 09:19

Good Morning (Barbell)
Set 1: 105 lb × 8
Set 2: 105 lb × 8
Set 3: 105 lb × 8
Set 4: 105 lb × 8
Set 5: 105 lb × 8

Front Squat (Barbell)
Set 1: 105 lb × 10
Set 2: 105 lb × 10
Set 3: 105 lb × 10
Set 4: 105 lb × 10
Set 5: 105 lb × 10

Standing Calf Raise (Barbell)
Set 1: 135 lb × 12
Set 2: 135 lb × 12
Set 3: 135 lb × 15
Set 4: 135 lb × 15
Set 5: 105 lb × 15

Squat (Bodyweight)
Set 1: 20 reps
Set 2: 15 reps

Workout Notes: TUT 4:1:2 on all sets. 1 inch heel on front squats
Strong - Workout Tracker & Gym Log

2995

My Chi Chi’s
Friday, December 22, 2023 at 07:31

Incline Bench Press (Dumbbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Set 4: 50 lb × 12
Set 5: 50 lb × 10

Chest Dip (Assisted)
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
Set 4: 7 reps
Set 5: 7 reps

Chest Fly (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12
Set 4: 30 lb × 12
Set 5: 30 lb × 12

Push Up
Set 1: 12 reps [Failure]
Set 2: 9 reps [Failure]

Sit Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Set 6: 10 reps
Set 7: 10 reps
Set 8: 10 reps
Set 9: 10 reps
Set 10: 10 reps

Workout Notes: TUT 4:1 on all
Strong - Workout Tracker & Gym Log

2996

Back To The Future
Saturday, December 23, 2023 at 08:45

Bent Over One Arm Row (Dumbbell)
Set 1: 50 lb × 20
Set 2: 50 lb × 20
Set 3: 50 lb × 20
Set 4: 50 lb × 20
Set 5: 50 lb × 20

Kettlebell Swing
Set 1: 62 lb × 15
Set 2: 62 lb × 15
Set 3: 62 lb × 15
Set 4: 62 lb × 15
Set 5: 62 lb × 15

Bicep Curl (Barbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Set 4: 50 lb × 11
Set 5: 50 lb × 11

Behind The Neck Press
Set 1: 95 lb × 9
Set 2: 95 lb × 9
Set 3: 95 lb × 9
Set 4: 95 lb × 9
Set 5: 95 lb × 9

Plank
Set 1: 0:45
Set 2: 0:45
Set 3: 0:45
Set 4: 0:45
Set 5: 0:45
Set 6: 0:45
Set 7: 0:45
Set 8: 0:45
Set 9: 0:45
Set 10: 0:45

Workout Notes: TUT 4:1 on all but KB Swings
Strong - Workout Tracker & Gym Log

2997

Deload Cardio Day
Sunday, December 24, 2023 at 09:48

Walking 3.0 miles
Set 1: 57:30

Notes: Rucking with 20# back pack
Strong - Workout Tracker & Gym Log

1 Like
2998

Merry Christmas!

2999

Deload Cardio Day
Monday, December 25, 2023 at 09:32

Walking
Set 1: 3 mi | 55:05

Workout Notes: Wearing 20# Back pack
Strong - Workout Tracker & Gym Log

3000

Merry Christmas

1 Like
3001

Deload Week Legs
Tuesday, December 26, 2023 at 08:32

Walking
Set 1: 3 mi | 56:00

Lunge (Bodyweight)
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Squat (Bodyweight)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Sit Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Set 6: 10 reps
Set 7: 10 reps
Set 8: 10 reps
Set 9: 10 reps
Set 10: 10 reps

Romanian Deadlift (Dumbbell)
Set 1: 15 lb × 10
Set 2: 15 lb × 10
Set 3: 10 lb × 10

Workout Notes: All done still with Tempo 4:1:2
Strong - Workout Tracker & Gym Log

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3002

Deload WalkOn Chest
Wednesday, December 27, 2023 at 05:47

Bench Press (Dumbbell)
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10

Skullcrusher (Dumbbell)
Set 1: 10 lb × 10
Set 2: 10 lb × 10
Set 3: 10 lb × 10

Push Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Hanging Knee Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Set 6: 10 reps
Set 7: 10 reps
Set 8: 10 reps
Set 9: 10 reps
Set 10: 10 reps

Walking this afternoon after work with 20# backpack
Set 1: 3 mi | 53:47

Workout Notes: Tempo 4:1:2
Strong - Workout Tracker & Gym Log

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3003

Deload WalkOn Shoulder
Thursday, December 28, 2023 at 06:01

Arnold Press (Dumbbell)
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10

Hammer Curl (Dumbbell)
Set 1: 12 lb × 10
Set 2: 12 lb × 10
Set 3: 12 lb × 10

Bent Over One Arm Row (Dumbbell)
Set 1: 25 lb × 20
Set 2: 25 lb × 20
Set 3: 25 lb × 20

Plank
Set 1: 0:45
Set 2: 0:45
Set 3: 0:45
Set 4: 0:45
Set 5: 0:45
Set 6: 0:45
Set 7: 0:45
Set 8: 0:45
Set 9: 0:45
Set 10: 0:45

Walking this afternoon with 20# backpack.
Set 1: 3 mi | 54:25

Workout Notes: Tempo 4:1:2
Strong - Workout Tracker & Gym Log

1 Like
3004

Deload Cardio Day
Friday, December 29, 2023 at 06:03

Stretching
Set 1: 1:00
Set 2: 1:00
Set 3: 1:00
Set 4: 1:00
Set 5: 1:00
Set 6: 1:00
Set 7: 1:00
Set 8: 1:00
Set 9: 1:00
Set 10: 1:00

Walking this evening with 20# backpack
Set 1: 3 mi | 55:15
Strong - Workout Tracker & Gym Log

3005

Wearing 20# backpack

IMG_5434
IMG_54341170×1526 205 KB

IMG_5435
IMG_54351170×2174 305 KB

3006

Thor Day 1
Monday, January 1, 2024 at 08:36

Bent Over Row (Barbell)
Set 1: 105 lb × 15
Set 2: 105 lb × 15

Chin Up
Set 1: 10 reps
Set 2: 10 reps

Lateral Raise (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15

Bicep Curl (Dumbbell)
Set 1: 20 lb × 30
Set 2: 20 lb × 30

Triceps Extension (Barbell)
Set 1: 50 lb × 15
Set 2: 50 lb × 15

Workout Notes: All done TUT tempo 4:1:1
Strong - Workout Tracker & Gym Log

3007

Thor Day 2
Tuesday, January 2, 2024 at 05:59

Bench Press (Dumbbell)
Set 1: 65 lb × 15
Set 2: 65 lb × 15

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps

Lunge (Dumbbell)
Set 1: 40 lb × 24
Set 2: 40 lb × 30

Romanian Deadlift (Dumbbell)
Set 1: 55 lb × 15
Set 2: 55 lb × 15

Workout Notes: All done TUT tempo 4:1:1
Strong - Workout Tracker & Gym Log

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3008

Thor Day 3
Wednesday, January 3, 2024 at 06:01

Pull Up
Set 1: 10 reps
Set 2: 10 reps

Bent Over One Arm Row (Dumbbell)
Set 1: 50 lb × 30
Set 2: 50 lb × 30

Hammer Curl (Dumbbell)
Set 1: 20 lb × 20
Set 2: 20 lb × 20

Incline Curl (Dumbbell)
Set 1: 20 lb × 15
Set 2: 20 lb × 15

Skullcrusher (Barbell)
Set 1: 50 lb × 15
Set 2: 50 lb × 15

Triceps Extension (Cable)
Set 1: 50 lb × 15
Set 2: 50 lb × 15

Upright Row (Cable)
Set 1: 50 lb × 15
Set 2: 50 lb × 15

Workout Notes: All done TUT tempo 4:1:1
Strong - Workout Tracker & Gym Log

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