TnT's Forward Momentum!

Training Training Logs
1544

12/4/21, Saturday

Squats

  • 45 x 15
  • 95 x 5
  • 115 x 5
  • 135 x 2
  • 165 x 2
  • 185 x 2
  • 205 x 2
  • 225 x 2
  • 185 x 3 x 5
  • 145 x 12
    Whoof, weak legs. Back felt tight but ok, so I can return to regular squatting.

Sled

  • 135 x 400 meters/ 8 x 50-meter pushes

Minimal exercises, but my waddling thighs argue they weren’t ineffective.

1 Like
1545

It appears ANY resistance training incurs leg DOMS :joy: Tonight is upper body, with my eye towards deadlifts tomorrow while I still have access to a normal gym. If I learn I can clean and press a dumbbell heavier than 75 pounds (Planet Fitness’ biggest), I have my own spinlock weights I can load to 100+ pounds.

1546

12/8/21, Wednesday

Warm-up

  • Treadmill, 5:00

Smith machine deadlifts

  • 150 x 10
  • 180 x 5
  • 210 x 5
  • 240 x 3
  • 270 x 3
  • 300 x 1
  • 320 x 3
  • 320 x 3
  • 320 x 3

Smith low-incline bench press

  • 70 x 10
  • 110 x 5
  • 140 x 3
  • 160 x 7
  • 160 x 6
  • 160 x 5
  • 135 x 9

Pin-selector leg press

  • 100 x 12
  • 130 x 12
  • 160 x 12
  • 190 x 12
  • 220 x 12

Single calf presses - 90 x 13, 14, 15, 15
Single DB triceps extensions - 25 x 42
Lateral raises - 15 x 50
DB curls - 30 x 39

3 Likes
1547

12/10/21, Friday

Single DB clean and press

  • 45 x 5 (each arm)
  • 55 x 3
  • 65 x 1
  • 70 x 1
  • 75 x 1
  • 80 x 1
  • 85 x 1
  • 90 x 1

Sled pushing

  • 135 (plus sled weight) x 300 meters/ 6 laps, supersetted with

Dips

  • bw x 41 total

@jdm135 I’m pleasantly surprised with the top set. I was confident of 75, felt like 85 would be my max, and had more strength than anticipated. I might have been able to press 95 with my right arm but didn’t want to end on a fail. I’m thinking of doing DB OHP twice a week, once for reps and once as a clean an press. I’d love to reach 100 on New Year, but even 95 will be great.

4 Likes
1548

Cool!
New years is pretty soon, so for me 100 is a big reach, but you probably have it in the bag at 2x/wk!
I’m out of town at the moment and hope to check the “fitness center” soon. I’m betting on no more that 50lb bells here so I guess it’s a volume day!

1 Like
1549

12/11/21, Saturday

Treadmill

  • 46:55, 3.0 mi, 0 - 7.5 incl

Recumbent bike

  • 14:45, 4.0 mi, 9 resist
2 Likes
1550

It looks like you had a great workout with those measly 50-pounders :grin:

I’m uncertain how hard I want to push for 100-ppund dumbbells in two weeks. After my excited post, I started thinking about my history with OHPs and remembered how one session a week feels great, but two eventually impinges my shoulders. Right now, I’m committed to not having a specific program; as long as I do certain lifts each week, as well as two cardio sessions, I’m considering it a win.

2 Likes
1551

12/12/21, Periodic weigh-in

  • 198.6

I weighed myself yesterday. 'twould appear that’s my new base weight, since I’ve weighed this for a few months and return to it after days of heavy or light eating. This is good, insofar as it’s my base weight from five years ago. I’m not sure if I’m going to do the T-ransformation challenge this year, but January 1 will kick off my second weight loss push, hopefully whittling down to 190 by June 1.

3 Likes
1552

12/13/21, Monday

Exercycle - 5 mins
Curls, tri ext, laterals, rear delts x 10lb x 15

Seated leg curls

  • 130 x 10
  • 145 x 8
  • 160 x 6
  • 130 x 8

Smith squats

  • 70 x 10
  • 110 x 5
  • 140 x 5
  • 170 x 3
  • 185 x 1
  • 200 (2 pps) x 3 x 5

Standing DB OHP

  • 35 x 5
  • 45 x 5
  • 50 x 4 x 8, supersetted with

Chin-ups

  • bw x 35 total

Dip machine

  • 160 x 5
  • 175 x 5
  • 190 x 5
  • 205 x 8
  • 205 x 10

MTS rows

  • 85 x 2 x 10
1 Like
1553

12/14/21, Tuesday

Treadmill

  • 51:55, 3.25 mi, 0 - 7.5 incl
    Little slower, little farther

Recumbent bike

  • 18:15, 5.0 mi, 9 resist
2 Likes
1554

12/19/21, Sunday

Low incline Smith bench

  • 70 x 15
  • 110 x 5
  • 130 x 5
  • 145 x 3
  • 160 x 7
  • 160 x 7
  • 160 x 6
  • 160 x 5
  • 135 x 9
  • 135 x 7, supersetted with

Seated cable rows, wide-neutral grip

  • 100 x 8
  • 120 x 8
  • 140 x 8
  • 160 x 4 sets x 5
  • 120 x 12, and

MTS pulldowns

  • 80 x 12, 10

Arms later

3 Likes
1555

12/21/21, Tuesday

Push press

  • 65 x 10
  • 95 x 5
  • 115 x 3
  • 135 x 3
  • 150 x 3
  • 165 x 3, supersetted with

Lying leg curls

  • 50 x 15
  • 75 x 10
  • 100 x 8
  • 75 x 10

Squats

  • 75 x 10
  • 125 x 5
  • 155 x 3
  • 175 x 3
  • 195 x 3
  • 210 x 3
  • 225 x 5
  • 175 x 10
    Free weight squats are much more comfortable than on a Smith machine.

Standing DB OHP

  • 55 x 4 sets x 6, supersetted with

Barbell rows

  • 115 x 5
  • 145 x 5
  • 165 x 4 sets x 5, supersetted with

DB curls

  • 25 x 3 x 15

This was a fun garage workout. The temperature in there was a balmy 46* F, for which I wore a midweight wool thermal, fleece pullover, swooshy track pants, and beanie - I was dripping sweat halfway through the workout. I had another rep or two in me for the top push press set. Unfortunately, I’ve had random, stabbing pain in my (formerly) crushed leg for the past couple days, and it felt twitchy on the last set. When it’s hurting like this, my lower right leg will literally give out with no warning, and there’s no way I wanted to risk crashing down with 165 pounds overhead. Live to lift another day!

5 Likes
1556

Merry Christmas TnT!

2 Likes
1557

12/28/21, Tuesday

Warm-up

  • 5 mins recumbent bike
  • laterals, tri ext, curls, rear delts x 10lbs x 15
  • hip circles, bird dogs, mountain climbers x 10 each
  • so. much. stretching.

1-arm DB clean & press

  • 45 x 5
  • 55 x 5
  • 65 x 5
  • 70 x 2 x 5
  • 50 x 2 x 10 (strict standing OHP), supersetted with

Chin-ups

  • bw x 35 total

Dip machine

  • 160 x 8
  • 175 x 8
  • 190 x 8
  • 205 x 2 x 10, supersetted with

Cable rows, wide-neutral grip

  • 140 x 2 x 6
  • 120 x 2 x 8
  • 100 x 12

DB single wrist curls - 25 x 2 x 25
Lateral raises - 15 x 2 x 15
DB curls - 25 x 2 x 15

6 Likes
1558

Good to see you still plugging away and doing the work mate. Hope you have a great new year.

1 Like
1559

I can’t recall, do you suffer from forearm issues? Wondering if the wrist curls are therapy or a pursuit of popeye arms.

1560

Yes and yes. My wrists, forearms, or elbows seem to give me grief every so often. Right now, I’m battling intense tennis elbow. I’ve noticed forearm issues often pop up after a sustained period of foregoing direct forearm and grip work. The wrist curls right now are therapeutic for one elbow, neutral for the other, and lend at least a little bit to Popeye arms.

1561

Thanks, Simo! Happy, healthy New Year to you and yours, too!

1 Like
1562

Not a New Year’s reflection or synopsis, but a statement - I’m struggling to find direction, purpose, and goals for training right now. I’d planned on joining a different gym (aka a real gym, with barbells, a sled, and a POOL) but I can’t swing it financially yet. Between my weights and Planet Fitness, I can still have great workouts, but they aren’t as motivating.

Which raises the question - what the heck do I want to accomplish with training?

  1. Trim down to a sustained 190 (around 11 pounds away).
  2. Last summer when I was rucking, I had my sights on Ranger school qualification times, in support of my Airborne-school-bound nephew and as a wishful prep for some type of through-hike. I haven’t rucked in a few months, but the desire remains.
  3. Strengthen the weak areas, especially my midsection.
  4. Add some “functional” mass. I’m approaching 44 and, while not old, I’m also not a 20-something who can throw on muscle merely thinking about it.
  5. Find a sustainable mix of lifting, conditioning, and cardio.
  6. Squat 315 and deadlift 405. I can OHP 135 and have benched 225 for 5 x 5 (years ago, but I did.)
  7. Have some fun with my training! For the record, deadlifting and DB clean and presses supersetted with pullups are fun to me.

Ok, some typing helped me realize my big-picture goals. Next up, enacting them.

4 Likes
1563

New gym! I was able to swing the membership, and I’m pumped! I plan to do Kroc’s Simple Deadlift Plan for the next four months and will fill in the details of the rest of each week’s workouts as I go. Recovery and my desire to swim twice a week will determine what else I do.

I’m currently leaning towards either the classic deadlifts/ bench press/ squats/ OHP split or three days of deadlifts + lower body, bench press + upper body, and OHP/ squats + full body.

Twice each week, I want to do -

  • dips + pull-ups supersets on fat bars
  • rower machine (2,000 meters)
  • sled pushing
  • swim

So many great exercises, it’ll be exciting to see how the program comes together.

Periodic weigh-in

  • 201.8
    This is two pounds heavier than I wanted, but I’m still 10 pounds lighter than a year ago. I consider it a win with opportunity to improve even more.
3 Likes