4/11/19, Thursday
Ruck (light)
3.0 miles, 51:37, 10-lb pack, 2/3 dirt trail, 1/3 paved.
This was a great track to walk - loooong hill, dirt track next to the sidewalk, which provides more exercise value and is easier on the joints.
As my body adjusts to the squats, I’m slowly reintroducing rucking, which I find much more enjoyable than plain old walking. It also gets me back in shape for true wilderness hiking.
4/13/19, Saturday
EODS, Day 8
Squats
15 x 20
115 x 10
145 x 5
165 x 5
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1
Deficit Deadlifts
205 x 4
235 x 4
265 x 7
265 x 7
265 x 7
My grip was the weak link here. Gotta fix that. Didn’t @simo74 do something nasty like 5 x 10 deadlifts with 265?! Respect.
Single leg standing calf raises
23 x 11
23 x 11
23 x 10
23 x 10
Walking lunges
bw x 18
bw x 18
bw x 18
Tiring workout. My legs feel it today (I’m posting the workout the day after.)
4/14/19, Sunday
Run-walk
Warm-up
Walked 800 meters, stretch, mobility, time not kept
Run-walk
2,400 meters total (6 laps on a 400-meter track) of 100-meter intervals, running the straights and walking the curves, 24:42
Cool down
Walked 800 meters, 33:24 total time, excluding warm-up
My left hip was hurting during the sixth 400-meter lap, so I shut down the intervals. Hopefully I can do 7 interval laps next time. By the end of the cool-down walk, my hip was relaxing again.
Thanks mate, this week I have 5 reps with 308 followed by 4 sets of 8 reps with 270. Forearms will be sore this weekend lol !!
That 4x8 with 270 is gonna burn! Man, I love deadlifts 
4/15/19, Monday
EODS, day 9
Squats / BPA
15 x 20
115 x 10
145 x 5
165 x 5
190 x 1 / 2x red x 20
190 x 1 / 2x red x 20
190 x 1 / 2x red x 20
190 x 1 / 2x red x 20
190 x 1
I increased the working weight by five pounds, and it felt more suited to my strength level. If all continues, I’ll probably keep increasing the working weight by 5 pounds every few weeks
Flat db press / db row
53 x 11 / 53 x 11
53 x 9 / 53 x 9
63 x 6 / 73 x 10
73 x 9 / 73 x 10
73 x 9 / 73 x 10
73 x 10 / 73 x 10
Both went well. One more session with 73, and i should be ok to increase to 78. I’m planning to do a little more weight or repair at rows to make sure I maintain a strength balance.
EZ reverse curls
45 x 12
45 x 10
45 x 10
Feel the burn.
Rear delt flyes / push-ups
13 x 20 / bw x 20
13 x 18 / bw x 20
13 x 17 / bw x 25
A great session. I’m still feeling strong, so I won’t deload just yet. This squatting three times a week, with super low volume, is exactly what I needed.
This is what it is all about. Nice work mate
Looking pretty strong on push ups too!
First up - happy Passover and Easter! He is risen!!!
So after saying I feel strong (which I did) and I wasn’t gonna deload (which was the intent) I deloaded 
I was tired in that inner part of me and decided I’d be better off listening to my body. For once. And I’ve returned, feeling great!
EODS Day 10
Warm up - 20 minutes’ of mobility and stretching
Squats / BPAs
15 x 20
65 x 10
115 x 7
145 x 5
170 x 3
190 x 1 / 2x red x 22
190 x 1 / 2x red x 22
190 x 1 / 2x red x 22
190 x 1 / 2x red x 22
190 x 1
These felt a little heavier than last Sunday, which is to be expected.
DB OHP
25 x 15
35 x 10
45 x 8
45 x 8
45 x 8
Sweet. 45lbs is just under 75% of the tested 1RM. I started light to let my shoulder adjust, and it appears they did. Next week, God willing, I’ll bump the weight to 48lbs, which my 3lb spinlock dumbbells exactly allow and go for 3 x 5+ with the 75% weight. When my shoulders are healthy, pushing weight overhead is straight-up enjoyable.
Wide neutral grip rows
85 x 8
125 x 7
135 x 8
110 x 12
110 x 12
Push-ups stands + feet elevated / BB curls
25 x 15 / 85 x 5
25 x 15 / 85 x 5
25 x 15 / 85 x 5
bw x 30 / 65 x 10
Yes!! I can increase the weighted push-ups to 30lbs. I’m also pleased with the 30 burn-out reps at the end.
Hey TnT you’ve been putting some effort in it. I must try that deload thing one time. I’m really not good at it.
And beginning to be strong too. Quality
Thanks, Mort! It’s great to get back to a regular exercise schedule. The every other day squats, coupled with alternating upper and lower days after squatting, provided a structure I can maintain.
Deloading isn’t just hype. Don’t be afraid to lift half the weight, or do only low volume calisthenics, for a week!
4/23/19, Tuesday
EODS, Day 11, lower body 1
Warm-up - lots of stretching and mobility
Squats
15 x 20
65 x 5
115 x 10
145 x 5
170 x 5
190 x 1
190 x 1
190 x 1
190 x 1
190 x 1
I’m getting back in the groove. The last rep was the best - smooth, felt almost like no weight.
Deficit deadlifts / single calf raises
205 x 4 (SG)
235 x 4 (SG)
265 x 6 / 23 x 12
265 x 6 / 23 x 12
265 x 6 / 23 x 12
265 x 6 / 23 x 12
I was exhausted and had to drag myself to the garage to lift. I didn’t get the hoped-for 3 sets of 8, but I did get the volume. I’m probably going to stick with 4 work sets on that exercise til I get 10 reps with each. At that point, I’ll either have joined a gym or will add a backpack with weight.
Walking lunges
bw x 60 / leg
I’ve decided to stay with body weight for this exercise, doing it as a finisher. My knees feel fantastic, so why mess with things?
Instead of sets and reps, I’m just going to do 'em til they’re done. Doesn’t @flappinit do, like, 1,000 lunges per leg after his 10,000-set leg days?
Some nice deadlift volume there. Good to see you putting in the work. Enjoy the process and reap the rewards.
Nice work. Solid session
Occasionally I’ll get crazy and try to do 100 steps of bodyweight lunges. I try to do as many as possible on the first set, take a small break, and then finish. That’s only 50 per side though. I’d need more than two bouts to do 100 per side.
Lol, glad to know I have a reputation for masochism.
I do 10 minutes of them. Start with 5 minutes and add a minute each week. The hardest part is keeping count, lol.
And yeah, I’ve been dealing with some hip pain that’s now subsiding, but I can track it’s origin back to weighted lunges. BW only for me now. It was probably a form issue but the SI joint and hip are under a ton of stress and it’s easy to let the lower back round on one side. My (former) chiropractor used to say he hated weighted lunges for anyone with a history of back problems.
Ha, that’s like a stepmill with the ground and as the stepping machine! I’ve got a target to aim for. Once I can do all 100/leg without stopping. I’m impressed.
That’s good to know! I’m glad you were able to isolate the cause of your hip pain. I’ll stick with bodyweight lunges, too.
Oh yeah, I’m nowhere near doing all 100 without a rest yet. Do you get a fierce thigh pump from them too?
Thanks! @simo74 @losthog You guys inspire me to keep going, even tho I’m lifting relatively light weight.
4/25/19, Thursday
EODS, Day 12, upper body 1
Squats / BPA
15 x 20
65 x 5
115 x 10
145 x 5
170 x 5
190 x 1 / 2x red x 24
190 x 1 / 2x red x 24
190 x 1 / 2x red x 24
190 x 1 / 2x red x 24
190 x 1
Flat bench DB press
53 x 12
63 x 7
73 x 3
83 x 1
73 x 15
73 x 8
I tested Paul Carter’s over-warmup method (I’ve been fanboying his methods lately.) Recommend. Quality.
Semi-supinated EZ barbell rows
110 x 8
140 x 6
155 x 6
170 x 6
185 x 5
200 x 4
DB rows were bugging my elbows. I’m glad to do some heavier sets anyways.
Incline pec flye/supported rear delts
30 x 12 / 13 x 14
30 x 12 / 13 x 14
Push-ups / supported rear delts
bw x 25 / 13 x 14
bw x 25 / 13 x 15
I need moar pecs. And chest-supported rear delts flyes are much more tiring than bending over.
Behind back wrist curls / DB curls
85 x 20 / 45 x 12 (reverse curls, ouch)
85 x 20 / 30 x 10 (DBs)
85 x 20 / 30 x 12