10/17/20, Saturday, Legs
Horizontal single leg press
- 40 x 10
- 55 x 10
- 70 x 3 x 10
Seated leg curls
- 130 x 10
- 145 x 8
- 160 x 6
- 130 x 10, supersetted with
Goblet squats
- 50 x 4 x 15
Exercycle
- 27:00, 7.07 mi, 10-12 resist
10/19/20, Monday, UB - ME
Warm-up
- Laterals, tri ext, rear delts, curls - 10 x 15
Low incline Smith bench
- 45 x 15
- 95 x 8
- 125 x 4
- 145 x 1
- 165 x 1
- 185 x 5
- 160 x 6, 6, 7
- 65 x 15, 14 (dumbbells)
- Presses supersetted with rows (below)
Heck yeah, I got five reps with the top se and 6+ with the three volume sets, so I’ll bump up weight next week.
Wobble cable machine rows
- 100 x 6
- 130 x 5
- 160 x 4 x 10
Rear delt pec deck flyes
- 100 x 4 x 11, supersetted with
Lateral raises
- 25 x 3 x 6, 12 x 3 x 12
Finally able to post the last few days’ worth of workouts (having issues with my data not working.) No idea if I’m losing fat, but exercising feels good and is going well.
3 Likes
10/20/20, Tuesday, cardio
Warm-up
- Mat-based core routine I put together - bird dogs, clam shells, hip circles, 1-leg glute bridges, fire hydrants, 2 rounds front and side planks, 30 seconds each
Treadmill
- 25:00, 1.82 mi, 0 - 4.0 incl
Exercycle
- 20:00, 5.25 mi, 11 - 13 resist
4 Likes
10/24/20, Saturday, UB Pump
Dip machine
- 145, 175, 200 x 5
- 220 x 3 x 9
- bw x 12, 10, supersetted with
Pulldowns, wide neutral grip
- 100, 125 x 6
- 150 x 5 x 8
Rower
- 6:00, 1,251 meters
Later, at the ZackCave
Standing DB OHP
- 35, 45 x 5
- 55 x 4 x 6
DB rows
- 65 x 3 x 15, supersetted with
Push-ups
- bw x 25, 25, 30
Behind back wrist curls
- 85 x 2 x 20
DB reverse wrist curls
- 20 x 2 x 15
DB twist curls
- 35 x 2 x 10
This was a wonky workout week. I plan to do today’s leg workout tomorrow and bump UB max to Tuesday. I’ll be a day off but should be able to do all next week’s workouts and return to normal days at the beginning of November.
@ChongLordUno, I pumped up the volume. Arms burn. Feels good.
@Frank_C, you’re right, supersetting dumbbell rows with dumbbell bench press or, in my case tonight with push-ups, is deceptively difficult! It pumps the muscles AND the cardio system.
3 Likes
Get those guns fired up mate
1 Like
10/27/20, Tuesday, UB - ME
Low incline Smith bench
- 45 x 15
- 95 x 8
- 135 x 3
- 155 x 1
- 175 x 1
- 190 x 3
- 165 x 5, 5, 6
- 65 x 16, 15 (DBs), supersetted with
Wobble cable row machine
- 100, 130 x 6
- 160 x 4 x 11
Rear delt machine flyes
- 115 x 3 x 12, supersetted with
Incline bench curls
- 30 x 9, 8, 8
Rower
- 7:02, 1408 meters
I skipped legs last week like a chicken-legged boss. I’ve also decided to add rower to both upper body days. In fact, I might take other’s advice and row first as a conditioning warm up.
5 Likes
It’s a great idea that I very rarely remember to do.
1 Like
In the past, any kind of laborious warm-up would zap my strength before the main lift. My hope is rowing will prepare my shoulders and burn some fat without draining my bench muscles.
3 Likes
10/28/20, Wednesday
Warm-up
- Hip and core routine
Treadmill
- 25:00, 1.85 mi, 0 - 5.0 incl
Exercycle
- 15:00, 4.07 mi, 12-14 resist
2 Likes
10/29/20, Thursday, Legs!
Warm-up/ conditioning/ what was I thinking?!
- Stepmill, 30:00, 102 floors
5 minutes’ stretching rest, then
Horizontal single leg press
- 55 x 5
- 70 x 7 x 5
Tired after the stepmill but low-rep sets felt great.
Single calf press, leg press machine
- 1 pps x 75 total reps per leg
Seated leg curls
- 145 x 4 x 7, supersetted with
Goblet squats
- 55 x 4 x 12
Decline bench crunches
- bw x 20, 15, 15, 15
I foam rolled for the first time in 3/4 year. Rolling my glutes was like driving a truck over a washboarded dirt road! I now feel so relaxed, it’s like I got a massage. Which I kinda did.
2 Likes
10/30/20, Friday, UB pump
Dip machine
- 160, 190 x 5
- 220 x 3 x 10
- bw x 12, 12 (real dips) supersetted with
Pulldowns, wide-neutral grip
- 100, 125 x 5
- 150 x 5 x 9
Rower
- 5:00, 1,074 m
Got to the gym late. May do more at home.
4 Likes
Haha, I did NOT do more at home last night. In fact, I was pretty wiped out from the week, although I’m glad I did the dips and pulldowns. I shoveled and wheelbarrowed lots of gravel last week, so my arm muscles weren’t neglected.
Workout sit-rep:
My legs are a little sore, but moreso stiff and tired, from Thursday’s stepmill-based workout. In short, I like the format.
My gym doesn’t have barbells, Smith squats and deadlifts don’t agree with my hip, and I’m straight-up enjoying cardio (gasp!) My @Frank_C -inspired plan to bodybuild the upper and athleticize the lower dovetails perfectly with my current equipment AND what I’m enjoying in workouts.
My routine is still based on Washed-Up Meathead, with a few modifications. I plan to keep low-incline Smith bench another month or four for the max-effort upper body lift. Unless my shoulders get cranky or I get too bored, the dip machine and dips will remain the main push exercise on pump day until I’m repping the stack for 3 sets of 12. I’m two plates away from that goal. When I trade exercises, I’ll do DB OHP as my main pushing exercise.
My goal is to exercise five days per week, with two being only cardio. Depending on recovery, I might drop the stepmill from leg day - I’ll take each week and workout as it comes. As long as I do two cardio sessions and the three lifting days each week, I’ll be satisfied.
I reckon I’ll lean into this current enjoyment for cardio and kick up my conditioning a couple levels while hopefully tightening my belt a couple notches.
3 Likes
I think this is a good plan. When I think of five training days per week, I cringe. But if I think about two of those being only cardio then it gets more manageable. I can knock out some good conditioning in 20 minutes.
1 Like
Thanks! So far, so good.
Yep, me too. Mentally, three days seems insufficient, four is the sweet spot, and five is ambitious. When two of those days are simply cardio though, it’s no longer and emotional burden.
No kidding! What are a couple of your preferred cardio workouts these days? I’m loving the treadmill-bike combo I’ve been doing.
1 Like
Well, my lifting sessions never cease to surprise me. I thought today’s session was going to be lacking in the cardio category. Boy, was I wrong! 100 push presses with jumps had me dying. I even sat down at one point and my wife asked me if I was okay. 
If I’m only doing cardio then my first thoughts are the elliptical or fartlek runs. I can do my outdoor warm up in 7 minutes. 3 x 20 sec runs x 3 sets with 2 min rest between sets takes less than 10 minutes. Fartleks work fast if you keep doing them. Sadly, I don’t keep doing them lol
1 Like
If you like the cardio, I think there’s probably a lot more benefit to that than forcing the lifting.
Also, who cares about legs? Just wear pants!
2 Likes
Hahaha! Workouts that worry one’s wife for the win 
You’re right, pairing full-body compound lifts with calisthenics - especially jumps - works every freakin’ system and energy pathway. CrossFit -style workouts are intense.
The closest I’ve come to fartlek runs is 100-meter walk/run intervals, walking the curves and running the straights on a 400-meter track. How does the 20-second interval method compare?
Agreed. I’ve neglected cardio for several years, so it ain’t gonna kill me to throttle back on lower-body lifting for a minute.
Lol right?! Especially with winter rapidly descending upon us. I even have my next log title - “Working out like a chicken-legged boss”.
1 Like
11/1/20, Sunday, Cardio-Bro
Treadmill
- 25:00, 1.83 mi, 0 - 4.0 incl
I started quarter-mile intervals tonight, and they felt great. Did 3 jogs and 4 incline walks.
Exercycle
- 15:00, 4.15 mi, 12-14 resist
3 Likes
I would say there’s more running and less resting. I think I cover about a mile with my 20 sec runs. I run faster than a jog and jog just above a walk during the rest. After the runs, I walk for two minutes for rest and then go again. The rest is part of my total distance. If you’re resting for equal distance to your running then you’re resting more.
The run the straight, walk the curves is a good workout. One of my favorites at the track used to be to run 150m and walk 50.
1 Like