TnT's Forward Momentum!

Training Training Logs
2086

3/23/24, Saturday

HS row-downs

  • 1 pps x 15
  • 1.5 pps x 5
  • 2 pps x 5
  • 2.5 pps x 8
  • 2.5 pps x 6
  • 2 pps x 10 → 1.5 pps x 10

HS incline press

  • 1 pps x 8
  • 1.5 pps x 8
  • 1.5 pps x 8
  • 1.5 pps x 8 → 1 pps x 8
    supersetted with

BB curls - 60 x 3 x 8

Dual handle cable pulldowns

  • 50 x 12
  • 50 x 12
  • 50 x 12, supersetted with

HS shoulder press

  • .75 pps x 12
  • .75 pps x 12
  • .75 pps x 15
3 Likes
2087

Gone silent mate. You good?

1 Like
2088

Thanks for checking, Simo. I got sick three times in a row, the first two with sinus infections that took two different antibiotics to clear up, and the third with a wicked virus that’s going around. I just got back on my feet this week and am dragging myself back towards normalcy.

5 Likes
2089

Welcome back! I’m glad you’re feeling better! You’ll be back to “epic beast mode” in no time!!

1 Like
2090

I’m so sorry you’ve had to deal with this, but I’m glad you’re feeling better! :grinning:

1 Like
2091

Thanks, Q-Squared! EBM, Epic Beast Mode, could also be interpretes as Epic Bowel Movements :rofl: Note to self - maybe not all phrases should become acronyms!

1 Like
2092

Thanks, Emily! It was a rough month-plus, so it’s good to be on the upswing.

2093

4/27/24, Saturday

Hammer Strength incline press

  • 1 pps x 10
  • 1.5 pps x 8
  • 1.5 pps x 8
  • 1.5 pps x 6
  • 1 pps x 10
    Slow negatives, good stretch and contraction.

Hammer Strength row-downs

  • 1 pps x 10
  • 1.5 pps x 5
  • 2 pps x 5
  • 2.5 pps x 7
  • 2.5 pps x 7
  • 2.5 pps x 5
  • 2 pps x 8 → 1.5 pps x 8

Hammer Strength shoulder press

  • 1 pps x 15
  • 1 pps x 15
  • 1 pps x 12, supersetted with

Dual-pulley cable pulldowns

  • 50 x 12
  • 50 x 12
  • 50 x 12

Face pulls

  • 25 x 2 x 15, supersetted with

Barbell curls

  • 50 x 2 x 10

Before getting sick, I learned I really like this workout. It’s joint-friendly, creates a good pump, and allows for a range of intensity, depending on the day’s needs.

4 Likes
2094

Holy DOMS, Bat-People! My pecs, lats, and somewhere in my middle-traps area are dominated. If you want a return of muscle soreness, take a month or two off lifting, then jump back in :rofl:

1 Like
2095

The first third of 2024 has been a good, albeit stressful, four months for me. I joined the T-ransformation and started a federal contractor job in January; spent a couple months getting up to speed with my job responsibilities; have been battling gut issues since June 2022 after catching C-Diff, which I’m convinced was from my former employer; spent half of March and most of April sick; and am now looking forward to May and the approaching summertime. Whew! So where am I at now?

The T-ransformation has been on the back burner for more than a month. I’m under no delusions about winning, but I’d still like to see progress. I weigh around 205, and I want to lose 10 pounds and stay around 195. My appetite naturally decreases when the weather warms up, so I’ve reduced my total intake and am forcing myself to Not. Snack. So. Much. At. Night.

I’m intentionally avoiding a strict routine right now, but I’m inclining towards the Washed-Up Meathead template. For the past few years, I’ve had the most success when lifting 3x/week, whether I’m doing upper body twice and lower once, ala W-UM, or simply alternating upper and lower days. My elbows need less overall stress, and I’ve had to rethink leg training since that painful arthritis flare-up from November to January.

Yesterday’s machine-based upper body workout left me muscularly sore but not in pain, so it’s a keeper. In fact, it might be the sole UB workout I do for 4-8 weeks.

In February-ish, I did light conventional deadlifts, followed by a half-hour of exercise bike, and my knees felt fantastic for the next 3-4 days. I’m thinking single leg presses and calf raises would nicely round out that workout.

In fact, writing this out, I’m deciding those two workouts will be the base of my lifting sessions. Alternating upper and lower body days will give my elbows healing time. To not overtax my lower back and keep my knees happy, for leg day 2, I’m going to try out the hack squat machine, sled pushing, some bodyweight reverse lunges, and biking. I think I just wrote a program :thinking:

So there’s a summary of my first third of 2024. Onto the next :slight_smile:

7 Likes
2096

Apparently that is my favorite method, because thats exactly what I’ve been doing for quite a while now. :rofl:

2 Likes
2097

Must be part of middle-age for some of us!

1 Like
2098

5/4/24, Saturday

HS Row-downs

  • 1 pps x 10
  • 1.5 pps x 5
  • 2 pps x 5
  • 2.5 pps x 9
  • 2.5 pps x 9
  • 2.5 pps x 9
  • 2 pps x 10 → 1.5 pps x 10

HS incline press

  • 1 pps x 10
  • 1.5 pps x 9
  • 1.5 pps x 9
  • 1.5 pps x 5
  • 1 pps x 11

Dual-pulley cable pulldowns

  • 50 x 15
  • 50 x 15
  • 50 x 15, supersetted with

HS shoulder press

  • 1 pps x 15
  • 1 pps x 15
  • 1 pps x 15
5 Likes
2099

5/6/24, Monday

Rower - 5:00, 1,020m
Exercycle - 5:00, 1.22 mi

Smith Bulgarians

  • 20 x 8/leg
  • 40 x 8/leg
  • 40 x 8/leg
  • 40 x 8/leg

Freemotion cable chest press

  • 70 x 10
  • 70 x 10
  • 70 x 10
    Alternating, crossing hands on each rep

Pin-select rows

  • 120 x 10
  • 120 x 10
  • 120 x 10
    Great stretch and squeeze

Face pulls - 25 x 2 x 15
EZ curls - 50 x 2 x 15

Arc Trainer

  • 25:00, 1.03 mi, 4 - 10 incline 25 - 50 resistance
3 Likes
2100

5/11/24, Saturday

Pec deck

  • 70 x 10
  • 85 x 10
  • 100 x 10, supersetted w/

Rear delt machine flyes

  • 70 x 12
  • 85 x 12
  • 100 x 12

Low incline DB press

  • 60 x 5
  • 70 x 8
  • 70 x 8
  • 70 x 8

HS shoulder press

  • 1.25 pps x 12
  • 1.25 pps x 12
  • 1.25 pps x 10, supersetted w/

Lateral raises

  • 15 x 12
  • 15 x 12
  • 15 x 12

HS incline press

  • 1.5 pps x 5 → 1 pps x 11

DB curls - 30 x 10, 15

I can reasonably get to the gym three times per week, so I’m testing a push-pull-legs approach, with curls on chest day and some sort of low-key chest exercise on back day. I’ll probably pair deadlifts with legs, but I’ll figure that out as the week progresses. Next Saturday, I want to follow up lifting with cardio.

6 Likes
2101

Just do RDL’s for a while and really work your posterior chain

1 Like
2102

I thought of that, but the last time I did EDLs or KB swings more than one or two weeks, my hip flares up to the point I nearly couldn’t walk. It was alarming, so I haven’t done either exercise for years, and the hip issue subsided. A couple sets of good mornings might be a good addition, though.

1 Like
2103

5/12/24, Sunday

Approximately 2.5-hour hike, 12-15 lb. pack. I estimate my miles around 6, but I wasn’t tracking. Being in the mountain’s foothills felt great.

IMG_20240512_175118361
IMG_20240512_1751183611920×1446 134 KB

IMG_20240512_163346608
IMG_20240512_1633466081920×1446 408 KB

IMG_20240512_161318642_HDR
IMG_20240512_161318642_HDR1920×2550 385 KB

7 Likes
2104

5/16/24, Thursday

Rower - 5:00, 1,092 m

Deadlifts

  • 135 x 10
  • 185 x 4
  • 225 x 3
  • 265 x 1
  • 295 x 1
  • 315 x 1
  • 315 x 1
  • 315 x 1

Horizontal pin-select leg press

  • 130 x 10
  • 150 x 10
  • 170 x 10
  • 190 x 10
  • 210 x 10

Spin bike

  • 30:00, 9.2 mi
2 Likes
2105

5/21/24, Tuesday

Low incline DB press

  • 40 x 12
  • 55 x 6
  • 65 x 3
  • 75 x 8
  • 75 x 8
  • 75 x 8
  • 60 x 12

HS rowdowns

  • 1.5 pps x 10
  • 2 pps x 5
  • 2.5 pps x 7
  • 2.5 pps x 7
  • 2.5 pps x 7
  • 2 pps x 12

Standing DB OHP

  • 47.5 X 10
  • 47.5 x 10
  • 42.5 x 8

Dual-handle seated cable rows

  • 70 x 10
  • 60 x 12
  • 60 x 10

Lateral raises - 15 x 15, 14
EZ curls - 60 x 9, 9

2 Likes