TnT's Forward Momentum!

5/26/24, Sunday

Rower - 5:00, 1,062 m

Deadlifts

  • 135 x 10
  • 185 x 5
  • 225 x 3
  • 265 x 2
  • 295 x 1
  • 315 x 2
  • 315 x 2
  • 315 x 2

Smith Bulgarians

  • bar x 5
  • .5 pps x 8
  • .5 pps x 8
  • .5 pps x 6, supersetted with

HS incline press

  • 1 pps x 10
  • 1.5 pps x 10
  • 1.5 pps x 10
  • 1.5 pps x 10
1 Like

5/28/24, Tuesday

Low incline DB press

  • 35 x 15
  • 50 x 5
  • 65 x 4
  • 75 x 9
  • 75 x 8
  • 75 x 8
  • 60 x 11

Rear delt flyes

  • 85 x 15, 15, 15, supersetted w/

Pec deck

  • 85 x 18, 16, 14

Plate loaded OHP

  • 1.25 pps x 12, 11, 8, supersetted w/

Lateral raises

  • 15 x 17, 14, 12

Standing cable curls

  • 30 x 18, 18, 18, supersetted w/

Push-ups

  • bw x 20, 20

Arct trainer

  • 30:00, 1.34 mi, 2-14 incl, 25-45 resist
2 Likes

6/1/24, Saturday

Rower - 5:00, 1,052 m

Deadlifts

  • 135 x 10
  • 185 x 5
  • 225 x 4
  • 255 x 3
  • 285 x 1
  • 315 x 3
  • 315 x 3

Leg press

  • 3 pps x 15
  • 3 pps x 15
  • 3 pps x 15, supersetted w/

HS rowdowns

  • 2.5 pps x 9
  • 2.5 pps x 9
  • 2.5 pps x 9
3 Likes

6/6/24, Thursday

Rower - 5:00, 1,051 m

Deadlifts

  • 135 x 10
  • 185 x 5
  • 225 x 3
  • 255 x 2
  • 285 x 1
  • 315 x 5

Dual-handle pulldowns

  • 60 x 14
  • 60 x 12
  • 60 x 11

HS incline press

  • 1pps x 10
  • 1.5 pps x 5
  • 1.75 pps x 7
  • 1.75 pps x 6
  • 1.5 pps x 6
  • 1 pps x 11

3 rounds of:

  • Calf press x 150 x 20
  • EZ curls x 60 x 14, 12, 11
  • Lateral raises x 15 x 18, 15, 15
2 Likes

6/11/24, Tuesday

HS rowdowns

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

HS incline press

  • 1 pps x 10
  • 1.25 pps x 5
  • 1.75 pps x 7
  • 1.75 pps x 6
  • 1.75 pps x 6
  • 1.25 pps x 10

Rear delt machine flyes

  • 100 x 3 x 10, supersetted with

Pec deck

  • 100 x 3 x 11

Unsupported DB rows

  • 70 x 3 x 10, supersetted with

Push-ups

  • bw x 3 x 21

Single-arm KB curls

  • 30 x 3 x 10
1 Like

6/13/24, Thursday

Rower - 5:00, 1,049 m

Deadlifts

  • 135 x 10
  • 185 x 5
  • 225 x 3
  • 265 x 2
  • 305 x 1
  • 335 x 1
  • 335 x 1
  • 335 x 1
  • 335 x 1

Smith machine RFESS

  • bar x 8
  • +20 x 8
  • +40 x 8

Single leg calf press

  • 1 pps x 50 total/leg

Leg press

  • 3 pps x 20
  • 3 pps x 20
2 Likes

6/17/24, Monday

Seated cable rows, medium-neutral grip

  • 50 x 10
  • 60 x 10
  • 70 x 3 x 10
  • 50 x 15

Low incline DB press

  • 35 x 15
  • 55 x 5
  • 65 x 3
  • 75 x 9
  • 75 x 8
  • 75 x 7
  • 60 x 11

Pec deck rear delt flyes

  • 100 x 10
  • 85 x 15, supersetted w/

Pec deck flyes

  • 100 x 12
  • 100 x 12

Plate-loaded shoulder presses

  • 1.25 pps x 12, 10, 8

Freemotion cable curls

  • 40 x 20
  • 40 x 20

Treadmill

  • 35:00, 2.03 mi, 0 - 4.5 incl
3 Likes

6/19/24, Wednesday

Rower - 5:00, 1,080 m

Deadlifts

  • 135 x 10
  • 185 x 5
  • 225 x 3
  • 265 x 2
  • 305 x 1
  • 335 x 2
  • 335 x 2
  • 335 x 2

Single calf presses

  • 1 pps x 65 total

Leg press

  • 3.5 pps x 15
  • 3.5 pps x 15
  • 3.5 pps x 15
5 Likes

6/24/24, Monday

Exercise - 5:00

Arc trainer

  • 40:00, 1.65 mi, 2 - 16 incline, 25 - 40 resistance

I was going to lift. Then I didn’t.

5 Likes

6/30/24, Sunday

Swim

  • 26:26, 900 m/ 0.56 mi

Last week became a no-load week masquerading as a deload. I’ve been averaging 2-4 hours of partial sleep a night, so I needed the break. I hadn’t swam for around a year, so this was more challenging than it should’ve been! I’m unsure whether to up my cardio days and do two full-body lifting session each week or to alternate upper and lower lifting days with cardio in between. There are pros and cons to both approaches.

5 Likes

7/1/24, Monday

Low incline DB press

  • 35 x 15
  • 50 x 5
  • 65 x 3
  • 75 x 8
  • 75 x 8
  • 75 x 8
  • 75 x 8

Cable rows, med-neutral grip

  • 50 x 10
  • 60 x 10
  • 70 x 10
  • 70 x 8
  • 70 x 8
  • 50 x 15

3 rounds of:

  • Rower x 500 meters
  • Push-ups x bw x 22
  • V-ups x bw x 15

Lateral raises - 15 x 2 x 20
BB curls - 50 x 2 x 15

4 Likes

7/2/24, Tuesday

Ellipticatando - open stride

  • 30:00, 2.70 mi
4 Likes

7/4/24, Thursday

Rower - 5:09, 1,039 m

Deadlifts

  • 135 x 10
  • 185 x 5
  • 225 x 3
  • 265 x 2
  • 305 x 1
  • 335 x 4
  • 255 x 8

Leg presses

  • 3.5 pps x 17
  • 3.5 pps x 17
  • 3.5 pps x 17

Single calf presses

  • 1 pps x 75/leg

Spin bike

  • 30:00

Happy Independence Day, everyone!

5 Likes

7/5/24, Friday

Swimming

  • 25:50, 950 m/ 0.59 mi, 2:1 freestyle : breaststroke
5 Likes

7/6/24, Saturday

HS rowdowns

  • 1.5 pps x 10
  • 2 pps x 5
  • 2.5 pps x 5
  • 3 pps x 8
  • 3 pps x 6
  • 2.5 pps x 7 → 2 pps x 7 → 1.5 pps x 10

HS incline press

  • 1 pps x 10
  • 1.5 pps x 5
  • 2 pps x 5
  • 1.75 pps x 7
  • 1.5 pps x 9
  • 1.25 pps x 12

Dual-handle pulldowns

  • 70 x 10
  • 70 x 10
  • 70 x 8, supersetted with

HS shoulder presses

  • 1.25 pps x 15
  • 1.25 pps x 13
  • 1.25 pps x 11

KB curls - 30 x 8 → 25 x 8

4 Likes

7/9/24, Tuesday

Rower - 5:00, 1,065 m

Treadmill - 35:00, 2.09 mi, 0-7.0 incl

Recumbent bike - 12:05, 3.0 mi, 9 resist

3 Likes