1/25/22, Tuesday
Swimming
- 1,000 meters/ 0.62 mi, 1:1 freestyle/ breaststroke, time not kept
I started sprinkling in 2:1 freestyle/ breaststroke laps. As my stamina improves, I’ll transition to 100 percent freestyle for the laps.
3 Likes
1/27/22, Wednesday
Treadmill
- 49:16, 3.1 mi, 0 - 6.0 incl
2 Likes
1/27/22, Thursday
Bench press
- 45 x 15
- 95 x 5
- 125 x 5
- 155 x 5
- 175 x 1
- 185 x 6
- 205 x 3
- 185 x 5
- 160 x 10, 6
Lying leg curls
- 70 x 12
- 85 x 9
- 100 x 6
- 80 x 10
Slow, controlled negatives
Squats
- 45 x 15
- 95 x 5
- 135 x 5
- 165 x 3
- 195 x 1
- 225 x 4 x 4
- 165 x 12
C/S rows
- 45 x 8
- 70 x 8
- 90 x 2 x 8
- 70 x 10
Other than dumbbells, these were the only rows available, including barbell rows. Never again! The chest pad crushed the air out of me as I lifted.
Sled pushing
- 90 + sled x 275 ft
I was so gassed from the row machine, I nearly threw up while sledding. I was taking turns with a friend who I bumped into, hence the lighter weight. Good thing, or I’d have yakked for sure.
4 Likes
Diggin all the swimming! It’s something I’ve wanted to try as a form of exercise.
1 Like
Swimming is fantastic! It can be slow and leisurely, like a mellow afternoon stroll; a solid workout, like a lengthy hike or jog; or even high-intensity via sprints. Also like walking, I find swimming both restorative and tiring.
I assume you know how to swim - which strokes? I’m a slow swimmer, despite being on a summer swim team in middle school.
1 Like
Easy on the joints and good cardio too!
1 Like
Yes!
Yep!
1 Like
1/28/22, Friday
Recumbent bike
- 15:00, 4.13 mi, 7 resist
Treadmill
- 25:00, 1.54 mi, 0 - 7.0 incl
Mellow cardio to get the blood flowing.
2 Likes
1/29/22, Saturday, OHP
Warm-up
- Horizontal cable shoulder abduction - 10 x 2 x 16
- Horizontal cable shoulder adduction - 15 x 16, 20
- Face pulls - 25 x 2 x 20
Push press
- 45 x 10
- 95 x 5
- 115 x 3
- 135 x 1
- 150 x 1
- 165 x 3 x 4
My shoulders and triceps were surprisingly sore and tired from benching two days ago, but after the first work set, I found my groove.
Incline DB press
- 55 x 5
- 70 x 11, 11, 9, 8, supersetted with
High-handle, plate-loaded rows
- 45 x 10
- 70 x 5
- 90 x 9, 9, 8, 7
- 70 x 8, 45 x 20 (drop sets)
3 Likes
1/31/22, Monday, Simple Deadlifts Wk. 4
Warm-up
- Rower, 2,000m, 8:17
Good mornings
- 45 x 10
- 95 x 10
- 115 x 8
- 135 x 2 x 10
The fourth week of each cycle is a deload with a 10-rep-set, no deadlifts protocol.
Front squats
- 45 x 5
- 95 x 5
- 115 x 5
- 145 x 5
- 165 x 5
- 185 x 5
I’m testing whether hack squats or front squats caused last week’s (unreported) right knee pain.
Standing cable chest press
- 40 x 10
- 50 x 8
- 60 x 2 x 8
- 50 x 2 x 10
GHR
- bw x 8, 7, 7
Hanging leg raises
- bw x 3 x 10
Single calf raise w/ dumbbell
- 20 x 4 x 10
Sled pushing
- 135 + sled x 550 ft.
@QuadQueen I forgot to reply earlier. The only 14er I’ve hiked is Mt. Massive, 24 years ago.
4 Likes
2/1/22, Tuesday
Swimming
- 1,300m/ 0.80 mi
- 350m 1:1 freestyle/ breast stroke, 950m 2:1 freestyle/ breast stroke
- time not recorded
1 Like
2/3/22, Thursday, Squats deload
Lying leg curls
- 70 x 12
- 85 x 9
- 100 x 7
- 80 x 10
Slow negatives, focused on the contraction
Squats
- 45 x 15
- 95 x 5
- 135 x 5
- 165 x 5
- 195 x 5
- 225 x 2 x 5
- 175 x 12
Because the Simple Deadlift Plan programs deadlifting deloads every fourth week, I’m going to deload all my main lifts that week. Tonight, I took a page from @simo74’s book, doing the programmed weight and reps but half the sets.
3 Likes
Good on ya TnT, hope they work for you.
1 Like
What I remember about Mt. Massive is running down it in the hopes that we wouldn’t get struck by lightning! It was one of those “come out of nowhere” Colorado mountain thunderstorms. Good times…
If you’re looking to check a few more 14ers off - I would recommend Quandary, and/or Grays and Torreys. These are excellent, easily accessible and not too difficult but still challenging hike/climbs. I’ve summitted them all 3 times each, partly because I’m a little stupid but mostly because I really enjoyed them all.
2 Likes
2/4/22, Friday, OHP
Push press
- 45 x 10
- 95 x 5
- 115 x 3
- 135 x 1
- 150 x 1
- 165 x 1
- 180 x 1
- 190 x fail
- 185 x 1 (PR, maybe)
- 145 x 3 x 7, supersetted with
T-bar rows
- 50 x 8
- 75 x 4
- 100 x 4 x 7
- 75 x 15
Incline dumbbell press
- 55 x 5
- 70 x 8
- 75 x 8
- 80 x 7
- 70 x 9, 6
3 rounds of -
- C/S rear delt flyes - 15 x 12
- DB curls - 30 x 12
- Behind back wrist curls - 80 x 16
If I’ve push pressed more than 185, it’s been at least six years. I’m 15 pounds from my initial goal to push press my body weight (give or take the chonk from holiday eating.) After that, I may continue to 225.
In order to do the weekly lifts, conditioning, and cardio I’m wanting, I’m going to try my hand (and the rest of me) at an upper/lower split, four sessions per week, with two LISS days and one day off. The Simple Deadlift Plan remains the primary program and first leg day each week. If I get run down, I’ll rearrange the lifting and conditioning to either three days per week or the fourth being something low-key, like arms and calves.
8 Likes
Good work on that push press mate.
1 Like
Thanks, Simo! It’s not a strict press, but I enjoy the full-body, explosive power aspect of it.
Don’t undersell yourself that is a good weight to get over head, however you got it there.
2 Likes
2/6/22, Sunday, bench press
Bench press
- 45 x 20
- 95 x 8
- 125 x 5
- 145 x 3
- 165 x 2
- 185 x 1
- 205 x 3 sets x 2
- 185 x 4
- 160 x 9
High-handle isolateral rows
- 45 x 10
- 70 x 5
- 90 x 10
- 90 x 8
- 90 x 6 → 70 x 8 → 45 x 15 (drops sets)
Supersetted with
Flat bench DB press
- 65 x 5
- 75 x 8
- 75 x 8
- 75 x 9
Short session and predictably weaker from Friday’s push press workout. However, I’ve commenced February’s routine, which feels like an accomplishment in itself. I’m excited to begin the second month of deadlifting this week!
4 Likes
2/7/22, Monday, Simple Deadlifts, Month 2, Day 1
Warm-up
- Rower - 8:31, 2,000 m
Deadlifts
- 135 x 10
- 185 x 5
- 225 x 3
- 255 x 1
- 285 x 5
- 285 x 5 (mixed grip)
- 285 x 5 (mixed grip)
- 285 x 5
- 285 x 5
- 245 x 10 (sumo)
Dripping sweat by the end!
Front squats
- 55 x 5
- 105 x 5
- 125 x 5
- 155 x 3
- 175 x 1
- 195 x 5
Working set was the ugliest front squats evah. The V-Squat machine is nearly always occupied, so I’ll likely hang with these and at this weight and rep scheme for a couple more weeks, then bump up.
Standing single calf raise w/ DB
- 20 x 4 x 11
GHR
- bw x 2 x 8
Sled pushing
- Sled + 135 x 770 ft. total
4 Likes