Haha, I think we’ve all asked ourselves this question.
Forsooth! Both while exercising and in various non-training moments
10/9/24, Wednesday
Rower - 5:00, 1,021 m
Trap bar deadlifts
- 155 x 10
- 205 x 5
- 245 x 3
- 295 x 2
- 315 x 1
- 335 x 3
Bar was a large Rogue trap bar and might’ve weighed 70 pounds, but I listed the weights as a 45-lb bar.
Belt squats
- .5 pps x 10
- .75 pps x 10
- 1 pps x 3 x 10
Horizontal single leg press
- 60 x 2 x 15
Horizontal double leg press
- 200 x 2 x 12
Laying leg curls
- 100 x 7, 6, 5
Leg extensions
- 140 x 20
- 150 x 15
- 160 x 15
Seated calf presses
- 190 x 15
- 150 x 2 x 15
10/12/24, Saturday
BPAs - red x 4 x 20, supersetted w/
Low-incline DB press
- 35 x 15
- 55 x 5
- 70 x 3
- 80 x 4 x 8
Pec deck
- 105 x 10
- 125 x 2 x 8
Behind-head pulldowns, med-neutral grip
- 120 x 2 x 12
DB rows
- 80 x 3 x 9
Reverse grip rows w/ EZ curl bar
- 100 x 1 x 20
Dip machine
- 165 x 8
- 185 x 8
- 205 x 8
3/50 triple sets:
- Lateral raises - 17.5 x 44 total
- DB curls - 30 x 38 total
- Single triceps ext - 22.5 x 54 total
That makes this 360 take every lbs you can mate.
Nice work
Many thanks! This last week notwithstanding, I’m finding three, sometimes four, workouts per week are the current sweet spot.
10/19/24, Saturday
Spin cycle
- 30:00, five rounds of spin/sprint intervals, remainder mix of sitting and standing.
Sleep has been a major problem again. I fall asleep around 1 a.m., half wake up around 3 a.m. utterly parched, am unable to fully wake up and can’t fall back asleep. Last week was a necessary break from exercising.
10/25/24, Friday
Rower - 5:00, 1,061 m
Trap bar deadlifts
- 155 x 10
- 205 x 5
- 245 x 4
- 295 x 2
- 335 x 7
The deadlifts I did a couple weeks ago were definitely with 360 pounds.
Behind-head pulldowns, med-neutral grip
- 130 x 3 x 8
- 100 x 12 (to chest)
Dip machine
- 145, 165, 185 x 5
- 205 x 3 x 8, supersetted w/
DB curls - 30 x 3 x 8
Lateral raises - 15 x 18, 14, 12
Great return-to-lifting session. I might stay with a couple weekly full-body workouts for the next little while.
10/28/24, Monday
Exercycle - 5:00, 1.25 mi
Hip thrust machine
- 1 pps x 8
- 1.5 pps x 8
- 2 pps x 8
- 2.5 pps x 8
Walking lunges w med ball twist
- 6lb ball x 3 x 8/leg, supersetted w/
V-ups - bw x 3 x 12
Tire flips - 32 total
Leg extensions - 130 x 3 x 12
Seated calf press - 150 x 3 x 18
Lying leg curls - 85 x 8, 80 x 2 x 8
Treadmill
- 30:00, 1.82 mi, incline didn’t work
10/31/24, Thursday
Rower - 5:00, 1,065 m
Trap bar deadlifts
- 155 x 10
- 205 x 5
- 245 x 3
- 295 x 2
- 335 x 1
- 355 x 7
Low-incline DB press
- 35 x 15
- 55 x 5
- 70 x 5
- 80 x 10
- 80 x 9
- 80 x 7
- 70 x 8, supersetted w/
BPAs - red x 4 x 20, then
Behind-head pulldowns, med-neutral grip
- 130 x 10
- 130 x 10
- 130 x 10
- 100 x 15 (to chest)
Dips - bw x 9