3/13/23, Monday
Treadmill
- 40:00, 2.52 mi, -2.0 - 5.0 incl
2 Likes
3/14/23, Tuesday
Swimming
- 24:11, 900 m / 0.55 mi, mixed 1:1 and 2:1 freestyle : breaststroke
Slower today, probably because it’s the work week and I haven’t slept enough.
4 Likes
3/15/23, Wednesday
Plate-loaded rowdowns
- 1 pps x 10
- 1.5 pps x 10
- 2 pps x 10
- 2.5 pps x 5
- 3 pps x 8
- 3 pps x 8
- 3 pps x 8
- 2 pps x 20, supersetted with
Low incline DB press
- 35 x 15
- 55 x 5
- 70 x 5
- 80 x 8
- 80 x 8
- 80 x 8
- 80 x 8
- 65 x 18
Lateral raise machine - 55 x 2 x 15
Straight BB curls - 50 x 2 x 15
Massive pump! Showering was difficult afterwards haha. This is a good midweek workout; plenty of exercise without the emotional strain of heavier weights.
3 Likes
3/16/23, Thursday
Squats
- 45 x 20
- 115 x 10
- 145 x 5
- 175 x 3
- 205 x 1
- 225 x 5
Out of time but surprisingly energizing.
4 Likes
3/18/23, Saturday
Bench press
- 45 x 20
- 115 x 10
- 145 x 5
- 175 x 3
- 205 x 1
- 225 x 2
- 205 x 5
- 195 x 5
- 185 x 7
- 165 x 10
Seated cable pec flyes
- 30 x 10
- 30 x 8
- 25 x 10
Plate-loaded chest press
- 90 x 10
- 90 x 8
- 90 x 6 → 70 x 6 → 55 x 8
Supersetted with
BB curls
- 90 x 9
- 90 x 7
- 90 x 5
C/S rear delt flyes - 20 x 3 x 10
Standing DB OHP - 50 x 2 x 8
Treadmill
- 23:11, 1.5 mi, 0 - 5.0 incl
3 Likes
3/19/23, Sunday
Rower - 5:00, 1,130 m
Trap bar deadlifts
- 150 x 10
- 200 x 5
- 240 x 4
- 290 x 3
- 340 x 1
- 370 x 1
- 400 x 1
- 400 x 1
- 400 x 1
- 350 x 5
Weaker today than last week, probably from the low-sleep, increased-activity work week.
T-bar rows
- 100 x 8
- 100 x 8
- 100 x 8
- 100 x 8
I’ve been feeling the need for free weight rows instead of cables. These are a nice compromise between seated and barbell rows.
Smith machine RFESS
- 25 x 5
- 55 x 5
- 75 x 8
- 75 x 8
- 75 x 8
I still appreciate @Frank_C recommending this exercise. Insofar as one can appreciate RFESS’s
Sled push → wheelbarrow walk
- sled + 270 x 6 laps
6 Likes
3/25/23, Saturday
Bench press
- 45 x 20
- 135 x 8
- 165 x 4
- 185 x 1
- 205 x 5
- 205 x 5
- 205 x 4
- 185 x 7, supersetted with
T-bar rows
- 50 x 10
- 75 x 5
- 100 x 9
- 100 x 9
- 100 x 9
- 100 x 9
- 75 x 15
Machine chest press, lbs/side
- 90 x 10, 8, 6
Bb curls
- 90 x 8, 6
I’ve decided to pivot my workout plan, or lack thereof. Bench press stalled, so I’m dropping the weight and turning Saturday back into a full upper body session. Sunday will return to squats and legs, and during the week I plan to do an upper body pump session, a deadlifting and cardio lower body day, and swim. We’ll see how it goes.
4 Likes
3/26/23, Sunday
Assault bike - 10:00, 3.6 mi
Rower - 10:00, 2,159 m
Ski erg - 10:30, 2,029 m
Assault runner - 13:11, 1.0 mi
4 Likes
3/27/23, Monday
Squats
- 45 x 15
- 115 x 10
- 145 x 5
- 175 x 5
- 205 x 3
- 225 x 1
- 245 x 1
- 205 x 5
- 185 x 12
Better than last week. Next up: getting there sooner and doing a second lift.
4 Likes
3/30/23, Thursday
Low-incline DB press
- 35 x 15
- 55 x 5
- 70 x 5
- 80 x 32 total, 4/40 method
- 65 x 15
Pull-ups, wide-neutral grip
- bw x 25 total
Rear delt flyes - 20 x 3 x 12
Standing DB OHP - 50 x 3 x 9
Rot. cuff ext rotation horizontal - 2 sets
Rot. cuff ext rotation vertical - 2 sets
Lateral machine raises - 55 x 3 x 15
BB curls - 60 x 2 x 15
Treadmill
- 31:50, 2.0 mi, 0 - 5.0 incl
4 Likes
4/1/23, Saturday
Rower - 5:00, 1,105 m
Trap bar deadlifts
- 150 x 10
- 200 x 5
- 240 x 4
- 290 x 3
- 330 x 1
- 360 x 1
- 390 x 5
- 340 x 8
Smith RFESS
- 75 x 9
- 75 x 9
Rower - 15:00, 2,639 m
A few reps into the RFESS, I got a crushing pressure headache; the deadlifts must’ve tightened my neck and pinched something. I had to sit for a half hour so I wouldn’t barf or pass out. When my neck relaxed, I finished with a slow, gentle rower session. Tomorrow will be better.
5 Likes
I hate that! My left trap tightens up does it. Ugh!!!
You got this!
1 Like
It really sucks, and thank you! What helps uncramp your trap?
Hot shower or heating pad. Lots of stretching is making it not do it as often.
I got one of those microwavable heating pads at walmart for like $12. Worth every penny.
2 Likes
Good suggestions, thank you. A hot water jet massage chair then hot shower at the gym reversed the tension. You’re right, I used to have a freezable/ heatable pad that I used the snot out of. I should get another.
2 Likes
That headache lasted four days and sapped my desire to train. I’m feeling a return of motivation though and want to implement Operation: FatMelt.
I haven’t decided on a program or anything that committed, though - first thing’s first, and that’s not eating a half-dozen cookies and handfuls of potato chips every night while I veg to The Office or Big Bang Theory.
Trap bar deadlifts will be swapped out for conventional for an as-of-yet undetermined period. Other than that, I might use Washed-Up Meathead as my basic template until I figure out what, exactly, I want to do. Burn fat, maintain or gain strength; them’s the goals.
4 Likes
4/13/23, Thursday
Rower - 5:00, 1,065 m
Deadlifts
- 135 x 10
- 185 x 5
- 225 x 4
- 275 x 2
- 315 x 1
- 345 x 1
- 365 x 1 (mixed grip)
- 385 x 1 (mixed grip)
- 335 x 5 (mixed grip)
Low-incline DB press, 4/40 method
- 35 x 15
- 55 x 5
- 70 x 3
- 80 x 30 total
- 65 x 10
Pulldowns, wide-neutral grip
- 145, 160, 175, 190 x 5
- 160 x 7
Neck was cramping so reduced volume.
Spin bike - 30:00
First conventional deadlifts in at least half a year. I tied my PR, which I expected, but I definitely feel the difference between these and trap bar DLs.
After a few more weeks of acclimation, I might return to the Simple Deadlift Plan for my DL progression. SDP would pair very well with Washed-Up Meathead, as the perfect leg day base - two upper body days, one for legs, a cardio day, or I could limit my gym sessions to 3/week and do cardio after the lifting. I plan to landscape on the weekends, so 3/week seems like a potentially good fit. I’m excited to lift again!
4 Likes
I’m so happy to hear that the headache has relented! But never underestimate the power of cookies and Big Bang Theory. There is nothing that combo can’t fix!! 
1 Like
Thank you, so am I! In addition to cookies and The Big Bang Theory, I suggest cookies (preferably homemade walnut or pecan chocolate chip) with hot chocolate or cold milk (season dependent) and a chocolate milk stout while watching The Office for laughing at corporate absurdity or Orphan Black for sheer, gripping awesomeness.
1 Like
4/15/23, Saturday
Bench press
- 45 x 20
- 135 x 5
- 165 x 5
- 185 x 3
- 205 x 4 sets x 3
- 185 x 6, supersetted with
T-bar rows
- 50 x 10
- 75 x 5
- 100 x 4 sets x 10
Sled push → wheelbarrow walk
- sled + 270 x 4 rounds
5 Likes