Of course mate. Look me up if you ever come over and I will show you how we roll
Right?! There’s something about the smooth resistance of machine presses and cable rows that can be replicated with free weights.
That’s the plan, that is for your feedback! Right now, cardio feels most important, so that’s what I’m goin to focus on. If/when the gyms close again, I’ll have all the time to focus on free weights and calisthenics.
1 Like
12/7/20, Monday, UB-ME
Warm-up
- Face pulls - 20 x 3 x 15
- Lateral raises, tri ext, curls x 8lbs x 15
Low incline Smith bench
- 45 x 15
- 95 x 8
- 125 x 3
- 145 x 1
- 165 x 1
- 185 x 4
- 165 x 3 x 4, supersetted with
C/S rear delt flyes
- 20 x 3 x 9
Cable rows, wide-neutral grip
- 100 x 5
- 120 x 5
- 140 x 4 x 8, supersetted with
Dip machine
- 190 x 8
- 205 x 2 x 10
- bw x 10, 8 (real dips)
MAG pulldowns
- 100 x 6
- 80 x 10
5 Likes
Maaaan, my delts were sore yesterday! Today I’m feeling the workout in my traps and pecs. Tonight’s leg/cardio night, which may entail some experimentation with different varieties of Smith deadlifts.
12/9/20, Wednesday, Legs
Warm-up
- Rower, 10:00, 2,206 meters
- Great warm-up for deadlifts
Low rack Smith deadlifts
- 135 x 10
- 165 x 8 (sumo)
- 200 x 3 (sumo)
- 230 x 3 (sumo)
- 260 x 2
- 290 x 2
- 315 x 4 x 2
Leg press
- 3.5 pps x 5
- 4 pps x 5
- 4.5 pps x 5
- 5 pps x 5, supersetted with
Low rack Smith sumo deadlifts
- 220 x 3 x 5
Single horizontal leg press
- 60 x 3 x 10
I decided to try deadlifts again and to push cardio to tomorrow. Felt great. Hopefully that stays the case and I can return to a form of weekly deadlifting!
5 Likes
12/11/20, Friday, Quick cardio
Treadmill
- 20:00, 1.23 mi, 0 - 3.5 incl
- Just a quick jaunt to get the blood flowing. Tomorrow’s UB-pump day, and I might throw in some exercise bike too.
1 Like
12/12/20, Saturday, UB pump
Pull-ups
- bw x 1, 2, 3, 4, 5, 6, 7, supersetted with
Standing DB OHP
- 25 x 10
- 35 x 5
- 45 x 9, 9, 10, 10
Machine incline press
- 70 x 5
- 80 x 4
- 90 x 2 x 7
- 75 x 10, supersetted with
Supinated machine rows
- 80 x 5
- 90 x 5
- 100 x 2 x 9
- 80 x 15
Pec deck
- 100 x 2 x 12
4 Likes
12/15/20, Tuesday, UB - ME
Warm-up
- Face pulls - 25 x 3 x 12
- Laterals, tri ext, curls x 10 x 15
Low incline Smith bench
- 45 x 15
- 95 x 8
- 125 x 3
- 145 x 1
- 165 x 1
- 185 x 4 (grrr wanted 5)
- 165 x 3 x 5, supersetted with
C/S rear delt flyes
- 20 x 3 x 9
Wobble-cable machine rows
- 115 x 5
- 145 x 5
- 170 x 4 x 8
- 130 x 8, supersetted with
Dip machine
- 190 x 8
- 205 x 8
- 220 x 3 x 8
3 rounds (later at home):
- Push-ups - bw x 25
- Lateral raises - 20 x 10
- DB curls - 30 x 12
2 Likes
12/17/20, Thursday, Legs
Warm-up
- Rower x 5:00, 1,045m
Low rack Smith deadlifts
- 140 x 10
- 180 x 7 (sumo)
- 220 x 3 (sumo)
- 260 x 2
- 290 x 1
5 rounds:
- Low rack Smith deadlifts x 320 x 2
- Sumo dumbbell deadlifts x 75 x 8
- Goblet squats x 75 x 8
Lungs! The goblet squats had me breathing.
Single horizontal leg press
- 60 x 3 x 11, 11, 12
3 Likes
I currently weigh 205.5 pounds, which means I’ve lost three since my last weigh-in. I’d like to continue the trend to 195.
2 Likes
Homemade mincemeat pie - everything was a first endeavor for me, and 'tis delicious.
12/18/20, Friday, cardio
Treadmill
- 25:00, 1.53 mi, 0 - 3.5 incl
The weight loss and then the picture of a pie as back-to-back posts really spoke to me!
1 Like
I realized my post’s ironic order shortly after the fact. Perhaps this is why I’m gravitating towards “strength and health” versus “appearance” 
1 Like
12/21/20, Monday, UB - ME
Warm-up
- Face pulls - 25 x 3 x 15
- Tri ext, curls, laterals x 10 x 15
Low incline Smith bench
- 45 x 15
- 95 x 8
- 125 x 2
- 145 x 1
- 165 x 1
- 185 x 4
- 165 x 5, 5, 4
- 135 x 8, supersetted with
C/S rear delt flyes
- 20 x 3 x 10
Wobble-cable machine rows
- 115 x 5
- 145 x 5
- 170 x 4 x 9, supersetted with
Pec deck
- 100 x 3 x 12 and
Dip machine
- 220 x 3 x 9
My Smith bench is slightly regressing. If I doesn’t improve next week, I’ll either decrease the weight or change the set/rep scheme. Due to Christmas activities, I missed my upper body pump session last week. After the holiday, I plan to tighten up my workout discipline and maybe even enter the Transformation Challenge.
5 Likes
12/23/20, Wednesday, Christmas Eve-Eve
Warm-up
- Rower - 10:00, 2,145m
Low rack Smith sumo deadlifts (four adjectives, one lift)
- 135 x 10
- 185 x 5
- 225 x 4
- 255 x 3
- 285 x 2
- 305 x 1
- 325 x 5
Reverse lunges
- bw x 8
- 20 x 2 x 8 (goblet)
DB walking lunges
- 20 x 2 x 8
Seated hamstring curls
- 145 x 3 x 10, supersetted with
Goblet squats
- 75 x 2 x 10 (ran out of time)
Felt great! This is Washed-Up Meathead’s leg day almost exactly as prescribed. I’m pretty sure I’m gonna do Meathead as written for a couple months and give it a solid trial. Low incline bench is getting swapped for flat bench, flat or low-incline db presses will be the first press on pump day, and I’ll return to the treadmill and bike for my two cardio days. Relatively lower volume and higher frequency appeal to me on these cold, dark, lonely winter nights.
5 Likes
Merry Christmas buddy ! Have a good one
1 Like
Thanks Jenn, you too! (My name’s Zack, btw.)
1 Like
12/28/20, Monday, UB - ME
Warm-up
- laterals, rear delts, OHP, tri ext, curls x 10 lbs x 15
Smith bench
- 45 x 15
- 95 x 8
- 125 x 4
- 145 x 2
- 165 x 1
- 180 x 7
- 160 x 6, 6, 8, supersetted with
C/S rear delt flyes
- 20 x 3 x 11
Wobble-cable row machine
- 145 x 5
- 175 x 4 x 8, supersetted with
Low-incline DB bench
- 65 x 10
- 70 x 8, 8, 7
Later in the ZackCave, 3 rounds of:
- push-ups - bw x 25
- lateral raises - 20 x 13
- DB curls - 35 x 10
Flat bench is a welcome change of pace, and the low-incline DB bench was a nice follow-up. I’m not sure which program I’m going to do, but my goal for the first couple months of this new year is to build strength and endurance and let any physique changes be incidental.
5 Likes