Nice title!
1 Like
Thanks! If I lay off the bags of late-night potato chips, it’ll have a better chance to prove true.
10/4/20, Sunday, UB Push-ME
Warm-up supersets
- BPAs - 2x red x 3 x 20
- Laterals, curls, tri ext x 8lbs x 15
Push press
- 45 x 10
- 95 x 8
- 115 x 3
- 135 x 2
- 150 x 1
- 165 x 3
- 145 x 3 sets x 5
Incline DB flyes
- 25, 30, 35 x 8
Push-ups, handles + feet elevated
- bw x 10
- 15 x 10
- 25 x 3 x 12
- bw x 30
Lateral raises
- 25 x 5 - 13 x 10
- 25 x 5 - 13 x 10
- 25 x 5 - 13 x 10, supersetted with
DB triceps extensions, single arm
- 25 x 8, 9, 12
Did a backyard push workout tonight. Felt good, am considering a program alteration to max effort push, pull at gym, machine legs (til my hip’s straightened out), upper body pump, and lotsa LISS. Still (goal of) five weekly workouts with shorter lifting sessions, each with a conditioning component to make room for upcoming holiday (weight) gainz. Or just to get in better shape.
5 Likes
10/5/20, Monday, Pull
Warm-up supersets
- Face pulls - 20 x 3 x 20
- Curls, tri ext - 10 x 15
Pull-ups
- bw x 5
- 5, 10, 15 x 4
- bw x 7 (wide-neutral grip)
I’ve reached the point where my max bodyweight reps won’t increase unless I do weighted pullups.
Standing cable rows, low pulley
- 57.5 x 3 x 15
Nice change of pace. They feel real-world beneficial, so I’ll keep them for a bit.
Wobble-cable machine rows
- 160 x 4 x 8
Straight arm pulldowns / EZ reverse curls
- 50 x 2 x 8 / 40 x 2 x 12
Triple set:
Rear delt flyes on bench, behind back cable wrist curls, incline bench curls
- 17.5 x 3 x 10
- 80 x 20, 12, 15
- 30 x 3 x 9
Doh! I forgot the gym’s closing time and didn’t budget 10 minutes for rowing. Ah well, next time.
5 Likes
Oh yer, the old oh dear the gym is closing can’t do my conditioning trick. I use this one too 
4 Likes
I like to drag my feet until somebody is using the one piece of equipment I would have used. At that point, the universe is clearly against me and I have no choice but to give up
7 Likes
Those are some cardio plans I could implement!!
4 Likes
You comment about me NOT doing cardio generated more replies than any of my cardio session logs 
2 Likes
10/6/20, Tuesday
Treadmill
- 18:00, 1.32 mi, 0 - 3.5 incl
Exercycle
- 10:00, 2.58 mi, 10 resist
1 Like
10/8/20, Thursday, UB pump
Warm-up
- Curls, laterals, tri ext, rear delts - 10 x 15
Dip machine
- 160 x 5
- 185 x 5
- 205 x 2 x 12
- bw x 12 (real dips), supersetted with
Pulldowns, wide-neutral grip
- 100 x 5
- 140 x 4 x 12
Low incline Smith bench
- 115 x 5
- 140 x 3 x 7
Seated cable rows, wide-neutral grip
- 140 x 3 x 9, supersetted with
Standing DB OHP
- 50 x 2 x 8
Grrrr. I ate too soon before working out and had to chunder instead of finishing lifting. It’s been years since that’s happened. The worst part is, cutting the workout short made me miss a set of OHP and rowing. Oh well, next time. Which is what I said last time 
3 Likes
10/9/20, Friday
Treadmill
- 27:00, 1.94 mi, 0 - 5.0 incl
1 Like
10/10/20, Saturday, legs
Warm-up
- Squats, step-ups - bw x 15
Deficit deadlifts
- 135, 165, 195 x 5
Deficit deadlifts + goblet squats
- 10 rounds - 225 x 3, 40 x 7
Seems good; I’ll know in the next few days. Still learning what does and doesn’t work for my body at this juncture. Maybe going really light and easy will do.
Oh yeah, sumo deadlifts FTW. The way they worked my adductors even improved my goblet squat form. While heavier sumos make my knee feel like it’ll explode, 225 felt good.
5 Likes
10/12/20, Monday, UB ME
Low incline Smith bench
- 45 x 15
- 95 x 8
- 125 x 3
- 145 x 1
- 165 x 1
- 185 x 4
- 160 x 5, 5, 6
Low incline DB press
- 60 x 15
- 65 x 14
Wobble cable machine rows
- 100 x 6
- 130 x 4
- 160 x 4 x 9, supersetted with
Rear delt machine flyes
- 100 x 4 x 11
Giant set, 4 rounds of:
- Lateral raises - 25 x 5, 13 x 10
- Barbell curls - 85 x 5
- 1-arm DB triceps ext - 30 x 8
Great workout tonight. I’m back to a slightly modified Washed-Up Meathead. I need more than a weekly 3-rep set to gain strength, hence adding 3 x 5 to the bench.
The best medicine I’ve found for my puny delts is the “double-halves” (or whatever one wants to label them), doing a 4 to 7 rep set, dropping those dumbbells, and immediately doing twice those reps with half the weight.
In other news, my legs (and hip) feel great after the 10 rounds of light-weight deads and goblets. Gonna keep 'em, along with sumos for half the sets. All told, my workouts are going well! Tomorrow’s agenda is legs and cardio.
6 Likes
Excellent! And shocking - I can’t imagine feeling great after 10 rounds of that
1 Like
Thank you! The weights were light and I didn’t introduce a time element, so the pace was comfortable. I’m goin to do the same “double-half” method I’ve been using for lateral raises next time and goblet squat twice as many reps as I deadlift. It’s a less-boring form of volume training, I reckon.
1 Like
That’s the secret - find a way to keep yourself amused
1 Like
10/13/20, Tuesday
Treadmill
- 15:00, 1.15 mi, 0 - 5.0 incl
Bike
- 15:00, 4.27 mi, 11-14 resist
Gonna do leg lifts tomorrow. Probably.
1 Like
10/15/20, Thursday, UB pump
Warm-up
- Curls, laterals, tri ext, rear flyes x 10lbs x 15
Pull-ups
- bw x 5
- 5 x 5
- 10 x 5
- 15 x 3 sets x 4, supersetted with
Dip machine
- 160 x 8
- 190 x 6
- 220 x 2 x 8
- bw x 2 x 13 (real dips)
Standing single arm cable rows
- 65 x 6
- 57.5 x 3 x 8, supersetted with
Standing DB OHP
- 50 x 4 x 8
2 rounds:
- Rower x 500 meters
- Push-ups x bw x 25
3 Likes
Pump up the volume bro
1 Like
10/16/20, Friday
Treadmill
- 27:00, 1.91 mi, 0 - 3.5 incl
Quick cardio session.