Heck yeah! Thanks for the vote of confidence from 18 hours in the future!
Thats it mate, remember I can already see the man that you will become.
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Which will be less chonky yet beefier!
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No you are being claire voyant…spooky!
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Not so much clairvoyant, but rather "Im tirzu, ein zo agadah - If you will it, it is no dream”. (Theodor Herzl)
3 Likes
6/3/23, Saturday
Assault bike - 5:00
Rower - 5:00, 1,081 m
Trap bar deadlifts
- 150 x 10
- 200 x 5
- 240 x 3
- 290 x 1
- 330 x 5
- 330 x 5
Back to trap bar DLs. Higher reps, lower weight, less back, more legs = more recoverable me.
Bench press
- 65 x 15
- 135 x 5
- 165 x 3
- 185 x 1
- 205 x 4
- 205 x 4
- 185 x 6
Single arm cable pulldowns
- 55 x 3 x 12, supersetted with
Standing cable chest press
- 30 x 3 x 12
4 Likes
6/5/23, Monday
Sled pushing - sled + weight
- 1 lap x 90
- 3 laps x 180
- 2 laps x 270
- 1 lap x 180
Quick conditioning session using the sled without wheels tonight - felt tougher with 270 than the wheelbarrow/sled hybrid. Thighs and glutes were on fire.
5 Likes
sounds like it was a great session
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Shorter than I wanted, but harder than I anticipated so, yep, a great session.
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6/10/23, Saturday
Assault bike - 5:00, 1.7 mi
Rower - 5:00, 1, 074 m
Trap bar deadlifts
- 150 x 10
- 200 x 5
- 240 x 3
- 290 x 1
- 330 x 6
- 330 x 6
Bench press
- 65 x 15
- 135 x 5
- 165 x 3
- 185 x 1
- 205 x 3
- 195 x 5
- 185 x 5, supersetted with
Pull-ups
- bw x 1
- bw x 3
- bw x 5
- bw x 5
- bw x 5
Alternated grips each set between neutral and medium-wide on rock climbing handles
Last Sunday, I hauled old furniture for five hours, filling a U-Haul van with a couch, dresser, and other old junk. I also chopped apart a dozen broken-down chairs with an axe, walked to the rental shop to get the van, then walked home after returning it.
I did this workout the day before and was concerned I’d be sore and dragging. On the contrary, I felt perfectly primed and even energized. This experience makes me want to keep this workout, perhaps as a baseline for a run at an Easy Strength style program.
4 Likes
6/12/23, Monday
Assault bike - 5:00
Seated leg curls
- 80 x 12
- 95 x 10
- 110 x 8
- 125 x 6
Squats
- 65 x 15
- 135 x 5
- 165 x 3
- 195 x 1
- 225 x 1, 2, 2, 1
- 185 x 8
Harder than they should’ve been. But not for long…
Single leg extensions
- 25 x 5
- 35 x 5
- 45 x 3 x 10
Single calf press
- 90 lbs x 50 reps/leg
Leg press
- 180 x 2 x 20
5 Likes
6/14/23, Wednesday
Assault bike - 5:00
Push press
- 45 x 15
- 95 x 5
- 115 x 3
- 135 x 1
- 155 x 5
- 155 x 5
T-bar rows
- 75 x 5
- 100 x 5
- 125 x 4 x 6
Low-incline DB press
- 35 x 15
- 55 x 5
- 70 x 3
- 80 x 3 x 8
- 65 x 10
Seated cable rows, medium neutral grip
- 150 x 12 → 130 x 7 → 110 x 12 → 90 x 15, one big drop set
4 rotator cuff exercises
- 2 sets x 10 lbs x amrap-ish
Barbell curls
- 80 x 3 x 5
Assault bike - 10:00, 3.4 mi
5 Likes
6/17/23, Saturday
Assault bike - 5:00, 1.7 mi
Rower - 5:00, 1,039 m
Trap bar deadlifts
- 150 x 10
- 200 x 5
- 240 x 3
- 290 x 1
- 330 x 1
- 350 x 3
- 350 x 3
- 350 x 3
Flat bench DB press
- 35 x 15
- 55 x 5
- 70 x 3
- 80 x 2
- 90 x 6
- 90 x 5
- 80 x 6
- 80 x 8
Bench press has been bugging my shoulder, so I’m switching for a little while.
Pull-ups
- bw x 1, 3, 5, 5, 5, 4
Alternating grips, supersetted with
Standing cable chest press
- 35 x 3 x 12
C/S rear delt flyes
- 15 x 3 x 15, supersetted with
BB curls
- 60 x 3 x 10
5 Likes
6/22/23, Thursday
Assault bike - 5:00
Rower - 5:00, 1,038 m
Squats
- 45 x 15
- 115 x 5
- 145 x 3
- 175 x 1
- 205 x 1
- 225 x 1
- 245 x 1
- 205 x 5
- 185 x 8
Two hours sleep the night before squats isn’t a recipe for success. I’ll live to squat another day.
Single calf press
- 90 x 60 total reps
Leg press
- 2 pps x 5
- 3 pps x 50 total reps
Spin cycle
- 30:00, 10.4 mi
I crapped out earlier this week. Despite changing out bench press, my shoulder is still bothering me. I’m not sure how I’ll remedy things.
4 Likes
6/24/23, Saturday
Trap bar deadlifts
- 150 x 10
- 200 x 5
- 240 x 3
- 290 x 1
- 330 x 1
- 350 x 5
- 350 x 5
- 350 x 5
Low incline DB press
- 35 x 15
- 55 x 5
- 70 x 3
- 80 x 9
- 80 x 8
- 80 x 7
- 80 x 4, supersetted with
Pull-ups
- bw x 8 sets x 3
Walk - 39:19, 2.5 mi
5 Likes
6/28/23, Wednesday
Exercycle - 5:00
Laying leg curls
- 80 x 10
- 95 x 8
- 110 x 5
- 90 x 8
Squats
- 45 x 10
- 115 x 8
- 145 x 5
- 175 x 3
- 205 x 1
- 225 x 1
- 245 x 3
- 225 x 5
- 205 x 7
- 185 x 9
Seated cable rows, medium neutral grip
- 130 x 5
- 145 x 3 x 10
- 115 x 15
Horizontal leg press
- 140 x 5
- 200 x 60 total
Regular leg press was taken, so I used this machine, which worked out, because it felt even better.
Single calf press
- 90 x 70 total
Spin bike
- 30:00, 10.4 mi
The longer I rest my shoulder, the better it feels. Hopefully I can return to moderate pressing in a week or two.
4 Likes
7/1/23, Saturday
Rower - 5:00, 1,053 m
Trap bar deadlifts
- 150 x 10
- 200 x 5
- 240 x 3
- 290 x 2
- 330 x 1
- 350 x 1
- 370 x 3
- 370 x 3
- 370 x 4
6 rounds of:
Pull-ups - bw x 4
BPAs - blue x 20
Dips - bw x 6
Hilly trail walk
- 1:03:16, 3.52 mi
4 Likes
How do you find these. I have just starred using the concept 2 rower at the gym usually do 3km in 15 mins. I find it a nice way to get the heard rate up without trashing myself.
I love it. The longest I’ve rowed for is 20 minutes. I find 1km/5 minutes to be the perfect pace for my warm-up or conditioning purposes. How often are you rowing?
Just getting in one 15 min session a week as part of a easy conditioning day at the gym.
1 Like