WEDNESDAY
BW: 157.2 lbs
waist: 34 1/2"
BP: Yellow
Tuesday steps: 8,442+
Conditioning
Zone 2 Cardio
Incline treadmill w/ 16 lb vest
3 miles / 456 calories / 60 minutes
Was tempted to train arms for a second time this week, but was feeling low-energy so I just got the conditioning in.
1,617 calories = P135 F56 C40
THURSDAY
BW: 156.8 lbs (slow, steady …)
waist: 34 3/4"
BP: Yellow
Wednesday steps: 10,588+
Full Body RPM 1.1 | Wave 1 Day 7
Warmup
Stairmaster
5+ minutes / 55+ calories / 20 floors
Deadlift (H) as Conventional barbell deadlift
95 lbs x 8
135 lbs x 5
160 lbs x 3
10 minutes EMOM 185 lbs x 3
Pullups (L) as L = BW x 3 reps; wide grip
10 minutes EMOM BW x 3
OHP (M) as Standing overhead barbell press
bar x 10
55 lbs x 8
10 minutes EMOM 70 lbs x 4
Core/Carry as Suitcase carry
100 lbs (two 50 lb DBs) / 30 seconds walk / 30 seconds rest
10 rounds
Going to use wave/day instead of week/day to make it easier to know where I am in the program. Each wave has 12 workouts over three weeks. There are three waves. Weight goes up with each new wave.
1,624 calories = P117 F45 C56
FRIDAY
BW: 156.4 lbs (steady, but slow …)
waist: 35"
BP: Yellow
Thursday steps: 6,993+
RPM Full Body 1.1 | Wave 1 Day 8
Squat (L) as Zercher squat
bar x 10
85 lbs x 8
10 minutes EMOM 100 lbs x 5
Definitely took its tool on my arms. But better than the California grip front squat. The only other option to try is a goblet squat with a 100 lb DB.
Pull (M) as Seated plate-loaded row
70 lbs x 8
100 lbs x 6
10 minutes EMOM 130 lbs x 4
Push (H) as Seated machine press
45 lbs x 10
85 lbs x 8
10 minutes EMOM 115 lbs x 3
followed by
Zone 2 Cardio
Incline treadmill w/16 lb vest
2.5 miles / 302+ calories / 45:25 minutes
1,595 calories = P111 F57 C70
SATURDAY
BW: 156.6 lbs
waist: 35"
BP: Yellow
Friday steps: 10,001+
OFF
()()()
SUNDAY
BW: 156.8 lbs
waist: 34 1/2"
BP: Orange
Saturday steps: 3,935+
Conditioning
Zone 3 Cardio
Stairmill
10:20 minutes / 620 steps / 100+ calories
Rower
10:05 minutes / 1912m / 101 calories
30 rounds of 8 seconds hard / 12 seconds easy
Zone 2 Cardio
Incline treadmill walk w/16 lb vest
60 minutes / 3.3 miles / 436 calories
MONDAY
BW: 155.6 lbs
waist: 34 1/2"
BP: Orange
Sunday steps: 12,463+
RPM Full Body 1.1 | Wave 1, Day 9
Deadlift (M) as Conventional BB deadlift
95 lbs x 10
135 lbs x 8
10 minutes EMOM 155 lbs x 4
Vertical pull (H) as BW pullups x 5
7 minutes EMOM BW x 5
BW x 4
BW x 3
BW x 3
Vertical push (L) as Z press
bar x 10
10 minutes EMOM 55 lbs x 5
Conditioning
Zone 2 Cardio
Incline treadmill w/ 16 lb vest
1.75 miles / 231 calories / 32 minutes
TUESDAY
BW: 155.0 lbs
waist: 34 1/2"
BP: Yellow
Monday steps:10,002+
RPM Full Body 1.1 | Wave 1, Day 10
Squat (H) as Barbell back squat
bar x 10
95 lbs x 8
135 lbs x 5
10 minutes EMOM 150 lbs x 3
Horizontal pull (L) as Seated chest-supported row
70 lbs x 10
90 lbs x 8
10 minutes EMOM 105 lbs x 5
Horizontal push (M) as Barbell flat bench press
bar x 10
65 lbs x 8
10 minutes EMOM 95 lbs x 4
Core/Carry - as Hanging leg raises (toes to bar)
3 sets of 10
WEDNESDAY
BW: 155.3 lbs
waist: 35"
BP: Yellow
Tuesday steps: 8,497+
Conditioning
Zone 2 Cardio
Incline treadmill walk w/16 lb vest
3.3 miles / 435 calories / 60 minutes
THURSDAY
BW: 155.8 lbs
waist: 34 1/2"
BP: Yellow
Wednesday steps: 11,236+
Arms
Triceps as Cable pressdown
47 1/2 lbs x 10
67 1/2 lbs x 8
72 1/2 lbs x 6
77 1/2 lbs x 9 (!), 9 (!)
47 1/2 lbs x 20
Triceps as Cable overhead extension
47 1/2 lbs x 8
52 1/2 lbs x 6
57 1/2 lbs x 5, 6
32 1/2 lbs x 20
Biceps as Standing cable preacher curl
37 1/2 lbs x 10
52 1/2 lbs x 8
57 1/2 lbs x 6
62 1/2 lbs x 9 (!), 9 (!)
37 1/2 lbs x 20 (!)
Biceps/Forearms as Rope hammer curl
52 1/2 lbs x 8
57 1/2 lbs x 5, 5
37 1/2 lbs x 15
Really felt a falling off by the time I got to the rope hammer curls. Top set was supposed to be 62 1/2 lbs. But after the first five at 57 1/2 lbs, I knew there was no point in going heavier. I think it was dehydration. I felt a little weak and woozy until dinner.
Looking to add more forearm work to arm day. Paul Carter (my hypertrophy guru these days …) recommends behind the back wrist curls with a fixed plate barbell and what he calls “lazy man reverse curls”.
FRIDAY
BW: 155.0 lbs
waist: 35"
BP: Yellow
Thursday steps: 5,031+
RPM Full Body 1.1 | Wave 1, Day 11
Deadlift (L) as RDL/SLDL
bar x 10
95 lbs x 8
10 minutes EMOM 125 lbs x 5
Vertical pull (M) as BW pullups = 4 reps
10 minutes EMOM BW x 4
Vertical push (H) as OHP
bar x 10
60 lbs x 8
10 minutes EMOM 75 lbs x 3
SATURDAY
Finally took a morning walk around the new neighborhood. It’s about 4,000 steps to the HOA office and back with a pretty significant incline to start things off. Need to make that a regular routine. The photo doesn’t even come close to doing justice to the view.
BW: 154.2 lbs
waist: 34 3/4"
BP: Yellow
Friday steps: 5,924+
RPM Full Body 1.1 | Wave 1, Day 12
Squat (M) as Paused barbell back squat
bar x 10
95 lbs x 8
10 minutes EMOM 120 lbs x 4
Horizontal Pull (H) as Seated chest-supported machine row
50 lbs x 110
95 lbs x 8
125 lbs x 5
10 minutes EMOM 155 lbs x 3
Horizontal push (L) as Plate-loaded seated incline press
45 lbs x 10
10 minutes EMOM 65 lbs x 5
Zone 2 Cardio
Incline treadmill walk w/16 lb vest
3.3 miles / 435 calories / 60 minutes
SUNDAY
BW: 154.6 lbs
waist: 35"
BP: Green
Saturday steps: 14,885+
OFF
MONDAY
BW: 155.4 lbs
waist: 34 1/2"
BP: Yellow
Sunday steps: 12,155+
RPM Full Body 1.1 | Wave 2, Day 1
Deadlift (H) as Conventional BB deadlift
95 lbs x 5
135 lbs x 3
175 lbs x 3
10 minutes EMOM 200 lbs x 3
Vertical Pull (L) as four-rep BW pullup
10 minutes EMOM BW x 4
Vertical Push (M) as OHP
bar x 10
65 lbs x 8
10 minutes EMOM 80 lbs x 4
TUESDAY
BW: 157.2 lbs (yikes!)
waist: 35"
BP: Yellow
Monday steps: 4,489+ (skipped morning walk - not good)
Conditioning
Zone 2 Cardio
10 minutes Incline treadmill walk w/16 vest
20 crunches
–Repeat five times, finishing with a final 10 minutes on the treadmill
WEDNESDAY
BW: 155.2 lbs (whew!)
waist: 34 1/2"
BP: Orange
Tuesday steps: 13,809+
Morning neighborhood walk back in effect. It makes a difference.
RPM Full Body 1.1 | Wave 2, Day 2
Squat (L) as Zercher squat
bar x 10
95 lbs x 8
10 minutes EMOM 115 lbs x 5
Wrapped a gym towel around the bar to take it a little easier on my forearms/biceps. Helped … some.
Horizontal Pull (M) as Seated machine row
85 lbs x 10
125 lbs x 8
10 minutes EMOM 145 lbs x 4
Wanted to use plate-loaded row for the medium horizontal pull, but it was occupied. These felt stout. No straps.
Horizontal Press (H) as Seated machine press
45 lbs x 10
90 lbs x 8
10 minutes EMOM 125 lbs x 3
Still sitting extra high in the seat to take pressure off rotator cuff. Maybe a little too high. But idea is working. Weight felt about right.
THURSDAY
BW: 156.0 lbs
waist: 34 3/4"
BP: Yellow
Wednesday steps: 10,248+
Conditioning / Abs
Zone 2 Cardio
10 minutes Incline treadmill walk w/16 vest
20 crunches
–Repeat five times, finishing with a final 10 minutes on the treadmill
FRIDAY
BW: 154.2 lbs
waist: 35"
BP: Orange
Thursday steps: 11,214+
RPM Full Body 1.1 | Wave 2, Day 3
Deadlift (M) as Conventional barbell deadlift
135 lbs x 5
155 lbs x 5
10 minutes EMOM 170 lbs x 4
Vertical pull (H) as Weighted pullup
5 minutes EMOM +20 lbs x 3
5 minutes EMOM +25 lbs x 3
Vertical press (L) as Z press
bar x 10
10 minutes EMOM 65 lbs x 5
followed by
Zone 2 Cardio
Incline treadmill w/16 lb vest
2.5 miles / 330 calories / 45:31 minutes
SATURDAY
BW: 153.4 lbs
waist: 34 1/4"
BP: Red
Friday steps:11,214+
Great on the BW. Not so great on the BP. May be related to upcoming travel.
RPM Full Body 1.1 | Wave 2, Day 4
Squat (H) as Barbell back squat
bar x 10
95 lbs x 5
135 lbs x 3
10 minutes EMOM 165 lbs x 3
Horizontal pull (M) as Plate-loaded seated row
70 lbs x 10
90 lbs x 8
10 minutes EMOM 110 lbs x 5
Horizontal push (L) as Barbell incline bench
bar x 10
85 lbs x 8
10 minutes EMOM 105 lbs x 4
Rotator cuff held up. Steady as we go. That was the slowest bar x 10 set I’ve ever done.
MONDAY
BW: 153.6 lbs
waist: 34 1/2"
BP: Orange
Sunday steps: 10,044+
Conditioning
Zone 2 Cardio
Incline treadmill w/16 lb vest
3.3 miles / 400 calories / 60 minutes
TUESDAY
BW: 152.8 lbs
waist: 34 1/2"
BP: Yellow
Monday steps: 11.8k
OFF
WEDNESDAY
BW: 152.2 lbs
waist: 34 1/2"
BP: Yellow
Tuesday steps: 10.2k
Conditioning
Zone 2 Cardio
Incline treadmill w/16 lb vest
3.3 miles / 400 calories / 60 minutes
THURSDAY
BW: 151.8 lbs
waist: 34 1/2"
BP: Yellow
Wednesday steps: 10.6k
OFF
Taking advantage of the holiday season and a week of travel to dial things down a bit ahead of December’s “early start” on 2024. Pushing Mat Return back to the other side of the holidays and thinking about a 5-6 week bodybuilding/rehab stretch to finish off 2023.
