When I read that you don’t have a box, i thought you could try standing squat jumps. I suspected you liked the box jumps because the landing is soft and I was correct.
Lots of good looking sessions lately. It looks like you’re enjoying the commercial gym.
Yep, your intuition is correct! Although MISSING a box jump isn’t a exactly low impact or low pain 
Thanks for your compliment! It feels good to become more consistent with workouts. My 18-year-old nephew motivates (read: demands!) me to hit the gym regularly.
Planet Fitness is a gym I thought I’d never join, but since I can do squats and push presses at home, I’m really enjoying the option of cables, cardio machines, and easy supersets. On upper body days especially, I feel like a kid in a candy shop with all the fun options that don’t hurt my joints.
The low cost commercial gyms are appealing. I’m using the barbell for leg training and Olympic variations but that’s about it. I prefer machines, cables, and dumbbells for everything else.
Some great consistency and effort in here lately. Well done
10/20/19, Sunday
Hang cleans
15 x 10
65 x 3
115 x 3
135 x 3
155 x 3
A little better than last week. I’ll keep chipping away at them.
Squats
65 x 8
115 x 5
130 x 4
145 x 4
160 x 4
175 x 4
195 x 4 (oops, should’ve been 190)
210 x 4 (should’ve been 205)
220 x 4
235 x 1
235 x 1
A cold tailwind was literally pushing me forward during these. No harm though, it merely forced my quads to work more. Perhaps it’s about time I move my weights back into the garage.
Deficit deadlifts
235 x 3
265 x 3
295 x 3 (275 bar, 20 backpack)
315 x 1, 2, 3, 4, 5
I didn’t have the oomph for higher rep sets, so I pulled out the pack and walked the reps up. It felt good and will probably be seen again.
I missed doing the squats and deadlifts by a day. Better to get in a solid session than power through a day wherein I felt like poo. Onto a new week!
So many workouts to post! I’ve been keeping a paper log again, but I enjoy posting here, too.
10/24/19, Thursday
Upper body, don’t remember the details and didn’t write it down.
10/25/19, Friday
30 minutes stepmill, horizontal leg press 200 lbs x 40 reps)
10/28/19, Monday
Incline bench machine (some) / pullups (bw x 35 total)
Pec deck / dips
100 x 10 / bw x 9
100 x 10 / bw x 9
100 x 8 / bw x 9
Low row machine / single arm tri ext
Some / 30 x 8, 8, 8
10/30/19, Wednesday
Treadmill, 30 mins
Smith machine deadlifts / single leg press
200 x 5 / 25 (per side) x 12
250 x 5 / 35 x 12
290 x 3 / 45 x 12
330 x 3 / 45 x 12
360 x 3 / 45 x 12
380 x 3 / 45 x 12
Deadlifts on the Smith machine are like track-guided low rack pulls. They’re awkward, and I’m not sure if they’ll become a staple.
10/31/19, Thursday
Low incl. DB press
55 x 10
65 x 6
75 x 12
75 x 12
75 x 11
65 x 10
Wide-neutral cable rows
120 x 8
140 x 6
160 x 8
170 x 7
180 x 6
130 x 15
Seated OHP machine
60 x 15
65 x 15
70 x 15
100 x 5
The hands operate independent of each other. While I usually prefer free weights for OHP, the range of motion on this machine is surprisingly comfortable, especially for high reps.
Hammer strength pulldown-rows
3 x some
11/2/19, Saturday
Stepmill
26 minutes, 87 flights
11/3/19, Sunday
Smith squats
20 x 15
70 x 10
110 x 6
150 x 4
165 x 4
180 x 4
195 x 4
210 x 4
225 x 4
240 x 1
240 x 1
I’m learning I can really lean into and push against the bar, so even though the bar’s on a track, squatting is surprisingly effective. I still prefer a free bar though!
Smith deadlifts / seated leg curls
110 x 10
200 x 5 / 130 x 8
250 x 5 / 130 x 8
300 x 4 / 130 x 8
300 x 4 / 130 x 8
300 x 4
11/4/19, Monday
Single arm flat DB bench
55 x 10
60 x 10
65 x 10
70 x 10
Low incl. DB bench
75 x 9
75 x 9
75 x 9
Pull/chinups
bw x 5
5 x 5
10 x 5
15 x 5
bw x 5 + 17 sec hold at top
bw x 5 + 19 sec hold at top
bw x 5 + 16 sec hold at top
The return of weighted pullups and chinups! I’m alternating between a few grips, using whichever feels best while making sure to do at least one or two pronated sets. The flex holds are seriously tough!
Low pulley pec flyes / wide cable rows
25 x 10 / 130 x 12
25 x 11 / 130 x 12
25 x 12 / 130 x 15
Incl. skull crushers
60 x 8
60 x 8
60 x 10
EZ curls
I go - You go, 1 - 10 x 50lbs
Good to see you still putting the work in. How is the body holding up ?
Thanks, Simo! I’m feeling really good, these days. Working out with my 18-year-old nephew is proving to be just what I needed. I plan to catch up on your log soon; how are you feeling? Has your back/hip relaxed any?
11/5/19, Tuesday
Horizontal leg press
100, 130, 160, 190, 220, 250 x 12
Leg extensions
130, 140, 150 x 12
Seated leg curls
130, 140, 150 x 10
Calf press
115 x 20, 20, 25
Hip adduction
190, 205, 220 x 15
Hip abduction
190, 205, 220 x 15, 15, 12
Hanging leg raises
bw x 4 sets x 10
Step-ups / kb swings
bw x 4 x 10 / 30 x 4 x 10
Super light kettlebell; these were a tonic, as Dan John would call it.
Treadmill
30:00, 0.0 - 4.0 incline, 1.89 miles
11/7/19, Thursday
DB OHP
40 x 10
50, 55, 60, 65 x 6
Getting stronger! Since I can’t do BB push presses at Planet Fitness, I’ve changed to strict DB OHP.
Incline bench machine
70 x 4 x 10, 50 x 10 (drop set)
Low row machine
80 x 10, 10, 10, 12, 60 x 8 (drop set)
Cable BB curl / lateral raises
72.5 x 4 x 5 / 20 x 12, 12, 11, 10
Rope triceps pressdown
72.5 x 3 x 8
Rower + push-ups
4 rounds of 500 meters / bw x 25
11/8/19, Friday
Recumbent bike
25:00, 10-14 resistance, 6.67 miles
Elliptical
30:00, 10-14 resistance
Arc trainer
20:00, 30-40 resistance, 8 - 20 incline
11/10/19, Sunday
Arc trainer
17:40, 30-40 resistance, 4 - 20 incline
2.9 miles of dog walks
11/11/19, Monday
Single arm flat DB press
55, 60, 65, 70 x 11, 75 x 9
Low incline DB press
75 x 9, 8, 7
Pull/chinups
bw x 5
10 x 5
15 x 4
20 x 4
30 x 3
bw x 5 + 22 second top hold
bw x 4 + 10 second top hold
Seated cable rows w/ wide, neutral grip
130 x 4 x 10
EZ curls
I go - you go, 60 lbs, 1 - 7 - 1
Seated OHP machine
65 x 3 x 12
Row machine + push-ups
4 rounds - 500 meters / bw x 25
Treadmill
53:30, 2.64 mi, 2.5 incline
My nehpew suggested we walk on the treadmill while watching the last two minutes of the 49ers and Seahawks game. Those final two minutes went into overtime and lasted nearly an hour
Workouts are looking fun. Some of those machines are glorious. I’ve never been ashamed to use a good machine and prefer it on several things.
Yer its getting better each week. I just need to do more pre-hab and re-hab work. I have osteo again tonight which is helping free up the whole area. The good news is it doesn’t seem to be effecting my performance in any way.
Thanks! I’m really enjoying this change of pace from my backyard workouts.
I agree, the older I get, the more I’m appreciating the machines that work muscles in ways that free weights never can while reducing joint wear and tear.