Thank you, CL!
1 Like
Happy birthday!! 
1 Like
Thank you Jenn, and congrats and crushing your testing!!
1 Like
2/14/23, Tuesday
Rower - 10:00, 2,095 m
Bench press
- 45 x 15
- 135 x 8
- 155 x 4
- 175 x 2
- 195 x 1
- 215 x 4
- 215 x 3
- 185 x 5
- 155 x 11
Zero stamina. Oh well, no biggie.
Twist-handle pec deck
- 110 x 2 x 12
Plate-loaded chest press, lbs/side
- 90 x 7
- 90 x 7
- 90 x 5 → 70 x 5 → 55 x some
C/S rear delt flyes - 20 x 3 x 10
Straight BB curls - 9 x 3 x 5
Standing DB OHP - 50 x 10, 10, 8
Assault bike - 10:00, 30 sec fast / slow
5 Likes
2/15/23, Wednesday
Treadmill
- 47:29, 3.0 mi, 0 - 7.0 incl
3 Likes
Happy new year!
1 Like
Thank you, my e-friend!
1 Like
2/18/23, Saturday, budget deadlifting
Rower - 5:00, 1,085 m
Trap bar deadlifts
- 150 x 10
- 200 x 5
- 240 x 3
- 290 x 1
- 340 x 1
- 360 x 1
- 380 x 1
- 400 x 4 (rep PR)
- 350 x 8
Twisting-handle pulldowns
- 100 x 12
- 130 x 12
- 160 x 12
- 190 x 12, supersetted with
Sled push → wheelbarrow push
- Sled + 270 x 3 sprint laps
- There-back on the long turf stretch, pushing there, wheelbarrowing back
The sled-to-wheelbarrow laps were intense and almost puke-inducing. I upped the weight, decreased the distance, and increased the speed. These will likely stay on deadlifting day.
5 Likes
2/19/23, Sunday
Bench press
- 45 x 15
- 115 x 10
- 145 x 5
- 175 x 3
- 195 x 1
- 225 x 1, 1, 1, 1
- 195 x 2 x 5
- 175 x 7
Seated cable pec flyes
- 30 x 11
- 25 x 12
Machine chest press, lbs/side
- 90 x 8
- 90 x 7
- 90 x 6 → 70 x 5 → 55 x 6
Supersetted with
Straight BB curls
- 90 x 6, 6, 7
C/S rear delt flyes - 20 x 3 x 12
Standing DB OHP - 50 x 11, 9, 7
7 Likes
2/20/23, Monday
Treadmill
- 49:05, 3.1 mi, 0 - 7.0 incl
3 Likes
2/25/23, Saturday
Seated leg curls
- 80 x 12
- 95 x 10
- 110 x 8
- 125 x 8
Squats
- 45 x 15
- 135 x 10
- 165 x 5
- 195 x 3
- 225 x 1
- 245 x 1, 1
- 205 x 5
- 185 x 8
I must’ve been blasted with a wuss ray today. Last week’s impromptu deload, while needed, did my squats no favors. It felt good to lift today.
Single leg extensions
- 45 lbs/leg x 3 x 10
Sled push - wheelbarrow walk
- sled + 270 x 4 laps, push out, barrow back
5 Likes
2/26/23, Sunday
Bench press
- 45 x 20
- 135 x 8
- 165 x 4
- 185 x 2
- 205 x 1
- 225 x 2, 2, 1, 1, 1
- 195 x 5, 5
Standing cable pec flyes
- 27 x 10, 9
Chest press machine, lbs/side
- 90 x 9
- 90 x 8
- 90 x 6 → 70 x 6 → 55 x 8
Supersetted with
Straight BB curls
- 90 x 7, 7, 6
Seated cable rows, wide-neutral grip
- 150 x 3 x 10
Supersetted with
Standing DB OHP
- 50 x 9, 8
I’m pleased with the day’s bench pressing. I’ve done a different pec fly machine each week, looking for the one that feels best for my shoulders. This is the best yet. I like the change from rear delt flyes to seated rows and will probably keep that. OHP is on the back burner for now, so two sets to failure were enough.
It’s good to be in the gym again and to have goals I’m comfortable with and successfully working towards. I plan to land on five workouts a week, three lifting ng with conditioning when there’s time, two cardio, probably one walk and one swim. Although I’d like to walk much more, I’m more into strength right now. Ultimately, six workout days each week is ideal, and I might even change to two full-body workouts and four cardio sessions, two swimming and two walking, for a month before summer. Right now though, I’m finding a workout groove that I consistently adhere to.
If you made it through my week’s workout thoughts, thank you. Here’s to a great week, ending one month and beginning another!
5 Likes
3/1/23, Wednesday
Rower - 5:00, 1,070 m
Trap bar deadlifts
- 150 x 10
- 200 x 5
- 240 x 4
- 290 x 3
- 340 x 2
- 380 x 1
- 400 x 3
- 340 x 5
Too little sleep, too much weight but still glad to deadlift.
Twisting handle pulldowns
- 165 x 5
- 180 x 5
- 200 x 2 x 10
- 170 x 10
Incline bench press
- 135 x 8
- 155 x 6
- 175 x 2 x 5
- 155 x 8
Low-incline DB press
- 70 x 8, 9
The dumbbell benches were taken at first, so I tried the incline barbell. Meh. Dumbbells feel better to me.
Sled push + wheelbarrow walks
- Sled + 270 x 4, push → barrow
6 Likes
3/3/23, Friday
Elliptical
- 40:00, 3.55 mi, 1 - 17 incl, 8 - 10 resist
3 Likes
3/23, Saturday
Bench press
- 45 x 20
- 135 x 8
- 165 x 4
- 185 x 2
- 205 x 1
- 225 x 2, 1
- 195 x 2 x 6
- 145 x 10 (close grip)
I likely could’ve had 3 and 2 reps with 225, but I didn’t want to risk getting pinned. Sets with 195 were smooth and strong.
Standing cable pec flyes
- 27 x 10
- 27 x 6 → 20 x 8
Plate-loaded chest press, lbs/side
- 90 x 9
- 90 x 8
- 90 x 6 → 70 x 7 → 55 x 9
Supersetted with
BB curls
- 90 x 8, 6, 5
Seated cable rows, med neutral grip
- 160 x 3 x 10
4 Likes
3/5/23, Sunday
Swimming
- 23:49, 18 laps / 900 m, 0.55 mi, 1:1 freestyle : breaststroke
3 Likes
3/6/23, Monday
Assault bike - 5:00, 30:30 fast:slow
Seated leg curls
- 85 x 12
- 100 x 10
- 115 x 8
- 130 x 8
Squats
- 45 x 20
- 135 x 10
- 165 x 5
- 195 x 3
- 225 x 1
- 245 x 3
- 245 x 3
- 205 x 8
- 165 x 12
Much better than last week.
Single leg extensions
- 45 x 3 x 11
Hanging leg raises
- bw x 3 x 10
Single calf presses
- 90 x 50 total
Leg press
- 90, 180, 270, 360 x 10
4 Likes
3/11/23, Saturday
Bench press
- 45 x 20
- 135 x 8
- 165 x 4
- 185 x 2
- 205 x 1
- 225 x 4 (2 assisted, baby bro spotted me)
- 195 x 4
- 185 x 2 x 6
- 155 x 12
Cable pec flyes
- 27 x 10
- 27 x 7
- 20 x 10
Machine chest press
- 90 x 9
- 90 x 7
- 90 x 7 → 70 x 6 → 55 x 7
Supersetted with
BB curls
- 90 x 7, 6, 5
Had a stomach bug or something that knocked me on my butt and the toilet a couple days so missed a couple of the week’s workouts. Bench press suffered, but I’m back, bay-bee!
4 Likes
3/12/23, Sunday
Rower - 5:00, 1,080 m
Trap bar deadlifts
- 150 x 10
- 200 x 5
- 240 x 4
- 290 x 3
- 330 x 2
- 360 x 1
- 390 x 1
- 420 x 1
- 420 x 1
- 340 x 8
Twist-handle pulldowns
- 180 x 5
- 200 x 11, 11, 9
Seated cable rows, med- neutral grip
- 170 x 6, 6, 7
- 130 x 15
Sled push → wheelbarrow walk
- sled + 270 x 5 laps
5 Likes