Cookies and Beer Most of the Year

8/20/23

No weight training, but 40 min dog walk, 60 minutes tennis serves combined with jump rope intervals 1 min x3. Some sun, grilling. Calories about 2,300 per day average.

I’m hoping this approach is shrinking the waistline (still 38" btw).

8/22/23

Bodyweight: 209lbs

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 234lbs x10, 284lbs x10, 304lbs x6, x6, x6
B1) Hammer Machine Seated Incline Press: warm up sets x3, 185lbs x10, 205lbs x8, x8, x8
C1) Chin-ups (Bodyweight): x13, x7,x7, x6, x4, x3
D1) Seated Leg Curl Machine: 115lbs x10, x10, x10
E1) Standing Cable Face Pull with OH press (with rope): 17.5lbs x2, x20
F1) Straight Knee Seated Calf Raise Machine: 240lbs x10, x8, x8, x8, x7
G1) Standing Straight Bar Reverse Curls: 60lbs x10, x10, x10, x8
H1) Reverse Crunch (bwt) x20
I1) Seated Leg Extension Machine: 150lbs x10, x10, x10

Kept the reps low for the most part, but a good total volume of work. Nice quad pump today, maybe some cardio later.

8/25/23

A1) Standing Overhead Dumbbell Press: (warm up sets), 40’s x10, 50’s x8, x8.x6, 30’s x10, x10
B1) Hex Bar Deadlift: Skipped
C1) Rear Foot Elevated Split Squat with Dumbbells: 30lbs each hand x8, x8, x8 each leg
D1) Incline Dumbbell Curls (45 degrees) 40lbs each arm x8, x8, x6, x6, 30lbs x8
E1) Soleus Raises: 60lbs x12, x10, x10, x8
F1) Dips: (Body weight) x10, x8, x7
G1) Hammer Strength Machine Preacher Curl 45lbs x12, x10
H1) Seated Leg Extension Machine: 150lbx x10, x10, x10

Air Assault Bike, 15 min steady pace

8/31/23
Bodyweight: 212lbs

Gym was closed for cleaning so no weights the past 4 days. I feel flat and flabby but my joints feel a little better. Eating is all over the place, most days over total calories and protein not as high as I want it, in the 170g range.

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 234lbs x10, 284lbs x10,x8. x8
B1) Hammer Machine Seated Incline Press: warm up sets x3, 185lbs x10, 205lbs x8, x8, x8
C1) Chin-ups (Bodyweight): x12, x7,x7, x6, x4
D1) Seated Leg Curl Machine: 115lbs x10, x10, x10
E1) Standing Cable Face Pull with OH press (with rope): 17.5lbs x2, x20
F1) Straight Knee Seated Calf Raise Machine: 205lbs x10, x8, x8, x8, x7
G1) Standing Straight Bar Reverse Curls: 60lbs x10, x10, x10, x8
H1) Decline sit up (Bwt) x10, x10, x10
I1) Seated Leg Extension Machine: 150lbs x10, x10, x10

Dog walk, 20 min

9/4/23

A1) Standing Overhead Dumbbell Press: (warm up sets), 40’s x10, 45’s x10, x10,x10, 30’s x10, x10
B1) Hex Bar Deadlift: Skipped
C1) Rear Foot Elevated Split Squat with Dumbbells: 45lbs each hand x8, x8, x8, x5 each leg
D1) Incline Dumbbell Curls (45 degrees) 40lbs each arm x8, x8, 30lbs x8
E1) Soleus Raises: 60lbs x12, x10, x10, x8
F1) Dips: (Body weight) x10, x8, x7
G1) Hammer Strength Machine Preacher Curl 45lbs x15, x12
H1) Seated Leg Extension Machine: 150lbx x10, x10, x10
I1) Reverse sit up Bwt x20

Lawnmower push, 45 min

9/5/23
Bodyweight: 212lbs
Cherry Garcia ice cream and some double IPA were not in my Labor Day plans yesterday.

Quick and dirty weight session, started with Air Assault Bike intervals for shits and giggles: 12 min, 2 min easy pace, 30 sec sprints
A1) V- Hammer Squat Machine: skipped
B1) Hammer Machine Seated Incline Press: warm up sets x3, 185lbs x10, x10, x10
C1) Chin-ups (Bodyweight): x13, x7,x7, x6, x5
D1) Seated Leg Curl Machine: 115lbs x10, x10, x10
E1) Standing Cable Face Pull with OH press (with rope): 17.5lbs x2, x20
F1) Straight Knee Seated Calf Raise Machine: 205lbs x10, x8, x8, x8, x7
G1) Standing Straight Bar Reverse Curls: 60lbs x10, x10, x10, x8

9/7/23

A1) Standing Overhead Dumbbell Press: (warm up sets), 40’s x10, 60’s x8, x7, x7, 30’s x10
B1) Hex Bar Deadlift: Skipped- I think I just don’t care for these
C1) Rear Foot Elevated Split Squat with Dumbbells: 45lbs each hand x8, x8, x6, x5 each leg
D1) Incline Dumbbell Curls (45 degrees) 40lbs each arm x8, x8, 30lbs x8
E1) Soleus Raises: 60lbs x12, x10, x10
F1) Dips: (Body weight) x10, x8, x7, x6
G1) Hammer Strength Machine Preacher Curl 45lbs x15, x12
H1) Seated Leg Extension Machine: 150lbx x10, x10, x10
I1) Reverse sit up Bwt x10, x10, x8

Can’t tell if my conditioning is better or worse…I was sucking air big time between sets.

9/10/23

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 234lbs x10, 284lbs x8,x8. x8
B1) Hammer Machine Seated Incline Press: warm up sets x3, 185lbs x10,x8, x8, x8
C1) Chin-ups (Bodyweight): x13, x7,x7, x6, x5
D1) Seated Leg Curl Machine: 115lbs x10, x10, x10
E1) Standing Cable Face Pull with Single Arm Abducted (with rope): 17.5lbs x20, x20 each arm
F1) Straight Knee Seated Calf Raise Machine: 220lbs x10, x8, x8, x8, x7
G1) Standing Straight Bar Reverse Curls: 60lbs x10, x10, x10, x8
H1) Decline sit up (Bwt) x10, x10, x10
I1) Seated Leg Extension Machine: 150lbs x10, x10, x10, x10

Later, lawn mover push, 30 min, and some tennis serves.

Excited for the return of NFL Football. Bear down.

9/12/23

A1) Standing Overhead Dumbbell Press: (warm up sets), 35’s x10, 50’s x10, x8, x7
B1) Hex Bar Deadlift: Skipped- I think I just don’t care for these
C1) Rear Foot Elevated Split Squat with Dumbbells: 35lbs each hand x8, x8, x6, each leg
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10, x8, x8
E1) Soleus Raises: 60lbs x12, x10, x10
F1) Dips: (Body weight) x10, x8, x7, x6, x5
G1) Hammer Strength Machine Preacher Curl: skipped
H1) Seated Leg Extension Machine: 150lbx x10, x10, x10

20 minute incline walk level 4, 20 min

I’m fat.

9/17/23
Bodyweight: 211 lbs

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 234lbs x10, 284lbs x8, 304lbs x8. x8
B1) Hammer Machine Seated Incline Press: warm up sets x3, 185lbs x8, x8, x8
C1) Chin-ups (Bodyweight): x13, x7,x7, x6
D1) Seated Leg Curl Machine: 115lbs x10, x10, x8
E1) Standing Cable Face Pull with Single Arm Abducted (with rope): 17.5lbs x20, x20 each arm
F1) Straight Knee Seated Calf Raise Machine: 220lbs x10, x8, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x15, x15, x12

Air Assault Bike, 1 min steady pace, 30 seconds sprint intervals, 9 min

I have been better wit the overall calories this week, somewhere in the 2200-2300 range daily, pretty high protein, 30-40%. Some shit calories, of course.

Yesterday I walked the dogs a bit and did KB swings (20-30 reps, 50lbs) and push ups for about 4 rounds. Nothing too intense. My back felt it a little later.

9/21/23

A1) Standing Overhead Dumbbell Press: (warm up sets), 35’s x10, 50’s x10, x8, x7
B1) Bodyweight squats: x20
C1) Rear Foot Elevated Split Squat with Dumbbells: 35lbs each hand x8, x8, x6, each leg
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10, x8, x8
E1) Soleus Raises: 60lbs x12, 50lbs x12, x12
F1) Dips: (Body weight) x10, x8, x7, x6, x5
G1) Hammer Strength Machine Preacher Curl: skipped
H1) Seated Leg Extension Machine: 150lbx x10, x10, x10

20 minute walk

9/26/23
Bodyweight: 212lbs

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 234lbs x8, 284lbs x8,x8
B1) Hammer Machine Seated Incline Press: warm up sets x3, 185lbs x8, x8, x8
C1) Chin-ups (Bodyweight): x13, x7,x7, x6, x6
D1) Seated Leg Curl Machine: 115lbs x10, x10, x8
E1) Standing Cable Face Pull with Single Arm Abducted (with rope): 17.5lbs x20, x20 each arm
F1) Straight Knee Seated Calf Raise Machine: 220lbs x10, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x15, 60lbs x10, x10, x8
H1) Seated leg extension machine: 150lbs x10, x10, x10, x10 (full ROM)

Air Assault Bike, 1 min steady pace, 30 seconds sprint intervals, 6 min