10/29/21, Friday
Light road ruck
- 56:49, 3.64 mi, 718 ft ascent/ descent, 18.2 lb daypack, running shoes
1 Like
10/30/21, Saturday
Lying leg curls
- 50 x 15
- 75 x 10
- 100 x 8
- 75 x 10, supersetted with
Band pull-aparts
- 2x red x 4 x 20
Squats
- 75 x 15
- 125 x 5
- 155 x 3
- 185 x 2
- 205 x 2
- 225 x 4
- 225 x 4
- 185 x 6
- 145 x 12
Incline bench press
- 75 x 10
- 125 x 5
- 145 x 3
- 160 x 6
- 160 x 7
- 135 x 10
- 135 x 10
DB rows, no arm support
- 45 x 5
- 55 x 5
- 65 x 4 x 10
Lateral raises - 20 x 2 x 14
DB single triceps extensions - 25 x 2 x 12
DB reverse wrist curls - 25 x 2 x 20
DB curls - 25 x 2 x 10
3 Likes
I have much the same experience, for me it is the wrists that get toasted though, especially on the fixed bar pull ups. Switching to chins did a lot of difference and am now learning rings at my new gym.
Perhaps fixed bar pulls are really a young persons game, eh?
2 Likes
That seems quite possible! I know elbow tendonitis is also a symptom of neglecting my forearms and grip. A gym I used t work out at had fat-grip-sized pull-up handles, and my elbows felt good using them - but even better with straps and rings.
1 Like
11/1/21, Monday
Light road ruck
- 54:55, 3.32 mi, 242 ft ascent/ descent, 18.2 lb daypack, mid hikers
This was the same route I walked on Thursday; tonight, it took me six more minutes to cover the same three-and-one-third miles? My pack weighed three pounds more, and I’m sore from squats, so I was walking slower, but that doesn’t seem like it would account for the extra six minutes. My phone’s GPS kept dropping and, somehow, my phone’s media was turned off while I walked. A weird ruck, but I got it done.
4 Likes
11/2/21
Periodic weigh-in
- 198.0
Weekend junk food and my propensity to overly indulge in it. That’s the problem. The answers are 1) exercising more dietary self control and 2) my return to heavy landscaping work. I moved a few tons of gravel and will resume dragging and placing 400-pound concrete blocks. No programmed deadlifts for me this week; I’m fixing to do the type of work I train for when exercising 
2 Likes
11/3/21, Wednesday
Trail walk
- 35:52, 2.04 mi, 507 ft ascent/ descent
2 Likes
11/4/21, Thursday
Warm-up
- Laterals, curls, triceps ext, rear delts x 8 lbs x 15
DB rows, no arm support
- 35, 45, 55 x 8
- 70 x 4 x 8, supersetted with
Standing DB OHP
- 25, 35, 45 x 8
- 55 x 6
- 55 x 6
- 45 x 7, 4-second negative
Push-ups, handles + feet elevated
- bw x 3 x 25, supersetted with
C/S rear delt flyes
- 20 x 3 x 12
DB single triceps extensions - 25 x 11, 12
DB curls - 25 x 11, 12
DB wrist curls - 25 x 22, 22
Lateral raises - 20 x 13, 13
6 Likes
Relatable!
1 Like
Lots of work around the house, so I’ve reduced exercise time. Alas, this has increased my weight by a few pounds. I’m exercising as able, alternating cardio and lifting, and still hope to scooch down to 195 by the new year.
2 Likes
11/15/21, Monday
Smith machine low-inclime bench
- 70 x 15
- 110 x 5
- 135 x 5
- 160 x 5
- 160 x 5
- 160 x 4
- 135 x 10
Face pulls
- 25 x 3 x 15, supersetted with
Flat DB bench
- 65 x 9, 9, 8
Seated cable rows
*100 x 8
- 120 x 8
- 140 x 8
- 160 x 6
- 120 x 12, supersetted with
Push-ups
- bw x 3 x 20
DB wrist curls - 25 x 20, 20, 15
Single triceps extensions - 25 x 9, 9, 9
DB curls - 25 x 12, 12, 12
4 Likes
11/16/21, Tuesday
Treadmill
- 53:02, 3.5 mi, 0 - 7.0 incl
Recumbent bike
- 15:10, 4.0 mi, 8 - 9 resist
4 Likes
11/20/21, Saturday
Elliptical - 5 mins
Rounds of:
Smith deadlifts
- 145 x 10
- 185 x 5
- 235 x 3
- 265 x 1
- 290 (3 pps) x 3, 3, 2
Standing DB OHP
- 25 x 10
- 35 x 5
- 45 x 5
- 55 x 6, 6
Pulldowns, wide-neutral grip
- 9 plates x 5 sets x 7
All was great til my lower back and left hip muscles seized up and gave out during the third deadlift set. Grrr. I’d forgotten my lower back had seized Thursday, after 12 hours of demolition hammering wood flooring, moving 7,000+ pounds of flooring materials, and dragging a 350-pound concrete block earlier this week. Hopefully rest will cure it.
Seated dip machine
- 145 x 10
- 160 x 10
- 175 x 10
- 190 x 2 x 10
DB curls
- 25 x 3 x 13
3 Likes
11/23/21, Wednesday
Warm-up
- Laterals, tri ext, curls, rear delt flyes x 10 lbs x 15
Low incline Smith bench
- 70 x 12
- 110 x 5
- 135 x 3
- 150 x 1
- 160 x 5
- 160 x 5
- 160 x 5
- 160 x 5
- 135 x 10
Cable rows, wide neutral grip
- 100 x 12
- 120 x 10
- 140 x 8
- 160 x 6
- 120 x 15, supersetted with
Converging chest press
- 70 x 8, 9, 9
Hanging leg raises
- bw x 3 x 10, supersetted with
MTS pulldowns
- 80 x 2 x 10
DB single triceps extensions - 25 x 40 total
Pec deck - 100 x 13, 13
DB wrist curls - 25 x 21, 21, 17
DB curls - 25 x 46 total
3 Likes
Oops, the last post should say Tuesday, but I can’t see all the functions on my screen, so I can’t edit it.
11/26/21, Friday
Reverse lunges - bw x 3 x 11
Hanging leg raises - bw x 3 x 11
Single calf presses - 90 x 4 x 15
Single leg presses - 90 x 2 x 10
2 Likes
11/28/21, Sunday
Warm-up
- Laterals, tri ext, rear delts, curls x 8lbs x 15
Low incline bench press
- 75 x 15
- 125 x 5
- 145 x 3
- 160 x 5
- 160 x 6
- 160 x 6
- 160 x 7
- 135 x 10
DB rows, unsupported
- 45, 55, 65, 75 x 5
- 80 x 3 x 8, supersetted with
Push-ups, handles + feet elevated
- bw x 5 x 20
DB wrist curls - 25 x 25, 25, 25
DB single triceps extensions - 25 x 42 total
DB curls - 25 x 55 total
3 Likes
12/1/21, Wednesday
Warm-up - 10 minutes exercycle
Deadlifts
- 135 x 10
- 185 x 5
- 225 x 5
- 255 x 3
- 285 x 1
- 315 x 1
- 345 x 1
- 315 x 2
- 275 x 5
This was the first deadlift workout since straining my back, so I didn’t push too hard. It felt good.
Bench press
- 45 x 15
- 95 x 10
- 125 x 5
- 135 x 5 oops
- 165 x 1
- 185 x 4
- 185 x 4
- 185 x 4
- 185 x 4
- 135 x 12
Pull-ups - bw x 20 total, supersetted with
Dips - bw x 35 total
Walking lunges w/ sandbag - 50 x 3 x 8
DB wrist curls - 30 x 3 x 15
DB curls - 30 x 3 x 12
Treadmill
- 20:00, 1.16 mi
3 Likes
12/2/21, Thursday
Hanging leg raises - bw x 4 x 12
Rower
- 8:59, 2,000 meters
Treadmill
- 35:00, 2.21 mi, 0 - 5.0 incl
Exercycle
- 17:15, 5.0 mi, 7 resist
3 Likes
Periodic weigh-in
12/4/21, 199.8 pounds.
On Tuesday, at the tail-end of a sinus infection, I weighed 195.8, the least I’ve weighed in five years! Now, four days and one revitalized appetite later, not to mention homemade cinnamon rolls for my brother’s birthday, I’ve chunked back up. My goal of 195 at New Year remains the same, but as long as I weigh less than 200 (yepz 199.9 will count) I’ll be satisfied.
3 Likes