Yep, that’s an excellent point. Much of the food today is uber-processed, providing nearly no nutritional value, and scientifically calculated to have flavor ampunts that never trigger the brain’s sense of satiety. We’re living in a messed up world.
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You and nutty are onto something for sure. Consistency/diligence > every other training factor.
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8/22/19, Thursday
Push press, bay-bee!
Warm-up
BPA - 2x red x 4 x 20
Curls, laterals, tri ext, ohp x 8 lbs x 15
OHP
65 x 7
95 x 3
115 x 5
125 x 5
135 x 4
155 x 5 (push press)
165 x 5 (push press)
45 x 10 (DB, strict, 3-sec negative)
EZ wide neutral rows
105 x 8
125 x 8
135 x 9
115 x 11
115 x 15
I’m returning to Carter’s 2 x 8 and 2 x 12 rep scheme for these, since I’m finding it the most effective with this unique row variation.
Handle push-ups w feet elevated / chest supported rear delt flyes
40 x 12 / 23 x 9
40 x 12 / 23 x 10
40 x 15 / 23 x 12
EZ curls
90 x 6
90 x 6
90 x 7
25 x 20 (DB)
Gripper squeezes
Bollinger x 60 / hand
I have an old pair of grippers from the 80’s that, while not as stiff as Captains of Crush, are better than anything else I’ve tried. I plan to buy some CoC grippers in the future, hence specifying Bollinger here.
I didn’t have high expectations for this workout, given I shoveled and wheelbarrow gravel for a few hours beforehand. My shoulders and arms were already tired! Despite that, I added reps to nearly every work set.
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Looks like a good session. How is the body holding up?
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Thanks Simon, I’m pleased with it. The body is back on track and feeling good; thanks for asking. I’m learning which movements pair with others or need to stand alone.
I’m giving serious thought to taking on the 4-month commitment @Frank_C started. If I do, I plan to lift four times per week, each day revolving around the four major lifts I’m doing - chest press, squats, OHP, and deficit deadlifts. I’ll be 33% more active lifting four days a week instead of three and, if I’m feeling extra run down, I’m giving myself permission to do only the day’s main lift and the counterbalance lift. Decisions, decisions.
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8/23/19, Friday
An unplanned visit to the Purple Monster, Planet Fitness, with my niece.
Seated underhand row machine / Incline chest press machine
60 x 10 / 60 x 10
70 x 10 / 70 x 10
80 x 10 / 80 x 4, 60 x 5
My muscles were tired from yesterday’s workout, but the low-impact supersets gave me a good pump and flushed out lactic acid.
Triceps pressdowns / cable curls
Pyramid x 3 x 10 each.
The cable weight amounts were different here than other gyms I’ve been to. No matter, I got a good pump. If I start going more frequently, I’ll remember the specific weights.
Russian twists / back raises
8lbs x 10 / bw x 15
8 x 12 / bw x 15
8 x 10 / bw x 15
8 x 12 / bw x 15
These were tough - my abs need more direct work.
Elliptical
20 minutes, level 7
Rowing machine
1,500 meters, 6:58
The cardio felt great. I changed my rowing technique after the first 500 meters and cut 20 seconds off my 500 meter average time.
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8/24/19, Saturday
Walk
37:30, 2.4 miles
8/25/19, Sunday
Lower body at Planet Fitness with my niece
Warmup
5 minutes treadmill, all angles
Leg press
empty x 15
90 x 15
180 x 15
270 x 15
360 x 15
Seated leg curls / leg extensions
135 x 8 / 135 x 10
135 x 8 / 135 x 10
135 x 8 / 135 x 10
Three-second negative on all leg curl reps.
Single calf press
50 x 15
50 x 15
50 x 15
Interesting angle on this machine; the foot board presses downward at around a 45-degree angle. It felt really good, in fact.
Donkey kicks
70 x 13
80 x 13
This machine’s chest pad pushes hard into the abdomen and chest. My niece and I both nearly barfed from using it.
Hanging leg raises
bw x 12
bw x 12
bw x 12
Back raises
bw x 16
bw x 16
bw x 16
I was too nauseated from the donkey kicks to superset the ab/core work. Next time.
Treadmill
30:00, 2.05 miles, 3.5 - 5.3 mph, 0.0 - 3.0 incline
It’s nice to exercise at a gym. Not having to change weights all the time allowed me to push the pace more. I’ll squeeze in squats sometime this week in my yard.
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Monday and Tuesday were busy with landscaping, including flipping some 300+ pound concrete blocks end-over-end. That smoked me more than last month’s max deadlift and swimming session. After dinner, I sat down to rest… and woke up two hours later! Between moving the blocks and moving sand and gravel, I’ve been active and tired. Onto the workout!
8/28/19, Wednesday
Warm-up
8lbs x 15 x curls, tri ext, laterals, OHP
BPAs - 2x red x 4 sets x 20
Incline bench
65 x 10
115 x 8
73 x 7 (DBs)
73 x 8 (DBs)
73 x 10 (DBs)
55 x 15 (DBs)
After warming up, I though better than add a second barbell press to my routine. Incline dumbbells are a nice change from the flat DB press I’d been doing. If my shoulder stays feeling good, I’ll do incline press for the next month or three.
Towel pullups
bw x 5
bw x 5
bw x 5
Working on the grip.
Semi-supinated EZ rows / single tri ext
185 x 5 / 30 x 13
185 x 6 / 30 x 13
185 x 7 / 30 x 12
185 x 5 (overhand)
Reverse curl / behind back BB wrist curl / laterals
45 x 12 / 95 x 15 / 25 x 8
45 x 12 / 95 x 16 / 25 x 8
45 x 12 / 95 x 20 / 25 x 8
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I would’ve just hit the beach muscles after seeing your outdoor work!
Haha I strongly considered it! It felt good to do one of my weekly “core” exercises tho.
My youngest brother is getting married this weekend, so I’m condensing workouts to do the key lifts while leaving plenty of time to celebrate with him.
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8/29/19, Thursday
Single leg standing plate curls
25 x 10
25 x 10
Squats
45 x 10
95 x 8
115 x 3
130 x 3
145 x 3
160 x 3
175 x 3
195 x 3
210 x 3
220 x 2
155 x 12
I added the wrong plates after 175, but no biggie, and my form was subpar after 2 reps with 220, so I called it there. I slept 2.5 hours the night before and was ok if I only squatted for this session.
Step-ups
bw x 100/leg
I strained a muscle in my hand during Wednesday’s workout, so I skipped lifts that directly load the hands, like RDLs or farmer walks. Next time!
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congratulation with your little brother. I hope you’ll get a great weekend, with lots of great memories
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Everything aight in here? You been MIA.
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Thanks for checking on me, @ChickenLittle. I ran out of data posting some of my brother’s wedding pics and haven’t been able to log in here. Hopefully I’ll be able to consistently interact again.
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Thanks @mortdk, it was a wonderful wedding!
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I’m the lucky man who caught the garter 
That’s a first for me! Could it explain why I’m still single?! Lol
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Me and the rescued pup I use for weighted carries Between his shelter papers, my research, and a lifetime spent around dogs, I believe he’s a mix of boxer, Labrador, and German Shepherd.
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I’ve lifted five times since my last posted workout and have gone on three epic walk-hikes. I might forget a couple reps here and there, but I’m going to post what I recall.
8/30/19, Friday
Walk-hike, around 1 hour.
9/6/19, Friday
Push press day
OHP
45 x 10
95 x 5
115 x 3 (PP)
130 x 1 (PP)
140 x 3 (PP)
155 x 3 (PP)
170 x 3 (PP)
55 x 6 (strict DB)
45 x 11 (strict DB, 4-sec. negative)
I dropped the low-rep, strict OHP. I want to push press my body weight, so there’s no benefit to tiring myself before the focus lift.
Wide neutral rows
85 x 7
105 x 3
130 x 8
140 x 8
120 x 11
120 x 11
Push-ups w/ handles + feet elevated
40 x 13
40 x 13
40 x 14
EZ curls / chest-supported rear delt flyes
90 x 6 / 18 x 12
90 x 7 / 18 x 15
I like prioritizing push presses in this workout. I’m 35 pounds away from my goal, which I believe is attainable.