Monday, July 23, 2018
30 minutes stationary bike
then 15 minutes on the Dreadmill inclined - wanted to finish “Countdown to Extinction.”
Tuesday, July 24, 2018
Cycle 29 Week 2 Day 2
Jumping Jacks for warm-up
Simple 6 & Lower Mobility
Bench Press TM 325
Bar x 15
135 x 8
165 x 5
195 x 3
225 x 5
245 x 5
275 x 9
305 x 1 Paused
DB Rows 100# x 40/side total
DB Bench Press 55# x 50/side total
Face Pulls x 75
20 minutes stationary bike
Thursday, July 26, 2018
Cycle 29 Week 2 Day 3 of 3/5/1
Lazy Lifter warm up
Jumps? fuck em
Deadlift TM 365
135 x 10
185 x 5
225 x 5
245 x 5
275 x 5
315 x 10 capped
Lat Pulls 120# x 40 total
Front Squats
Bar x 5
95 x 5
135 x 10
155 x 8
155 x 7
175 x 5
175 x 5
20 minutes dreadful stationary bike
Bad news: continuation of relentless heat and choking smoke from nearby fires, makes everyone feel like shit.
Good news: heat and smoke ensures easy parking and less traffic in the weight room
Saturday, July 28, 2018
Cycle 29 Week 2 Day 4
Speed Rope x 325
Simple 6
14# Med Ball Throws
OH Press TM 215
Bar x 15
85 x 5
105 x 5
125 x 5
145 x 5
165 x 5
185 x 10
Chest Supported DB Rows
50# x 50/side total
Dips x 35 total
Face Pulls x 0. Cable kings have all the cables tied up.
20 minute stationary bike
Face pulls x 0. Same cable kings working the cables. I hope they all have herpes breakouts.
Sunday, July 29, 2018
30 minutes stationary bike
Monday, July 30, 2018
Cycle 29 Week 3 Day 1
Speed Rope x 300
Mobility
Box Jumps x 15
Squats TM 355
Bar x 10
135 x 5
175 x 5
205 x 3
235 x 3
265 x 5
300 x 3
335 x 7 -This and the heat took it all out of me.
RDLs
135 x 5
225 x 30 total
Pullups Chinups
#55 assistance x 25 total
Ab roller x 25
after dinner:
20 minutes stationary bike
Wednesday, August 1, 2018
Cycle 29 Week 3 Day 2
Speed Rope x 325
Simple 6
10# Med Ball Throws
Bench Press TM 325
Bar x 15
135 x 6
185 x 5
215 x 3
245 x 5
275 x 3
310 x 6 -Best I’ve had in a while
DB Rows 100# x 50/side total
supersetted with
DB Bench Press 65#/side x 50 total
Face pulls x 100
After dinner:
20 minutes stationary bike
Thursday, August 2, 2018
stationary bike x 30
Friday, August 3, 2018
Cycle 29 Week 3 Day 3
Jumping Jacks til perspiration
Mobility
Box Jumps x 15
Deadlift TM 365
135 x 10
225 x 5
245 x 3
275 x 5
315 x 3
345 x 9 -One shy of rep PR
Front Squats
135 x 10 x 4 sets
Lat Pulls 4 sets of 10 -I used the standard wide pronated grip for the first time in ages.
Band pull aparts
Sunday, August 5, 2018
Cycle 29 Week 3 Day 4
Speed Rope x 320
Simple 6
10# Med Ball Throws x 15
Press TM 215
Bar x 15
95 x 5
115 x 5
135 x 3
160 x 5
185 x 3
205 x 7 PR with this weight, but not using calculated 1RM. Good set - hit my chin on #7
Face pulls x 60
Chest Supported DB Rows 50# x 50/side
BW Dips x 35 total
Stationary bike sprints
:15 x 8 EMOM
These confirmed how poor my conditioning has been lately.
That shoots this cycle in the head. Will continue OG 5/3/1 Wednesday or so with cycle 30. No deload needed at this time.
Tuesday, August 7, 2018
Cycle 30 Week 1 Day 1
Speed Rope x 325
Mobility
Jumps x 15 -I have about a 13" vertical leap. Awful.
Squats TM 365 5+ Week
Bar x 10
135 x 5
185 x 5
225 x 3
245 x 5
275 x 5
315 x 9
275 x 5
245 x 10
RDLs
135 x 5
185 x 10
Too wiped out from pyramiding the squats to do these effectively
Leg Curls x 35 total
Ab Roller x 25
I’ve been choking on forest fire smoke for the past week or so. My neighborhood’s AQI readings this morning were highest in the metropolitan area, as we are tucked up against the foothills and at the heart of the Fresno eddy.
Wednesday, August 8, 2018
stationary bike 30 minutes
Thursday, August 9, 2018
Cycle 30 Week 1 Day 2
Speed Rope x 300
Simple 6
Med Ball Throws x 15
Bench Press TM 330 -5’s Week
Bar x 15
135 x 5
165 x 5
195 x 5
225 x 5
255 x 5
280 x 11 Rep PR for this weight (However not if you use the calculated 1RM) Still best result since last Autumn
255 x 5
225 x 9
DB Rows 85# x 60/side total
supersetted with
DB Bench Press 55#/side x 60 total
Face Pulls x 40
Tried to ride a stationary bike but was genuinely out of gas.
Friday, August 10, 2018
30 minutes stationary bike
1.7 mi walk in 30 minutes, slight incline
Saturday, August 11, 2018
2 hours of hauling textbooks and consumables for wife’s elementary school library
Sunday, August 12, 2018
Cycle 30 Week 1 Day 3
Speed rope x 350
Mobility
Box Jumps x 15
Deadlift TM 375 -5’s Week
135 x 10
185 x 5
225 x 3
255 x 5
285 x 5
320 x 10 -Good set, a few left in the tank
285 x 5
255 x 10
Band Pull Aparts x 100
Hack Squat Sled
270 x 10 x 3 sets
Lat Pulls 5 sets of 10 (30 wide pronated & 20 close neutral)
10 minutes stepmill intervals (:60 slow to :30 less slow)
20 minutes stationary bike
Monday, August 13, 2018
Cycle 30 Week 1 Day 4
Simple 6
OH Press TM 220
Bar x 15
95 x 5
115 x 5
135 x 5
145 x 5
165 x 5
185 x 10
165 x 5
145 x 10
Face Pulls 3 x 15
Cable Rows 5 x 10
BW Dips x 35
20 minutes stationary bike
Wednesday, August 15, 2018
Cycle 30 Week 2 Day 1
Speed Rope x 325
Mobility
Box Jumps x 15 -forebodingly sluggish
Squats TM 365
Bar x 10
135 x 5
185 x 5
225 x 3
260 x 3
295 x 3
330 x 8 decent
295 x 3
255 x 8
Pullups/Chins w/ 55# assistance x 35
RDLs
135 x 10
185 x 10 x 3 sets
Ab roller x 25
Band pull aparts x 75
From initial warm-up sequence to gym exit was a pathetic 2-hour slog.
Thursday, August 16, 2018
3.5 mi walk in 64 minutes. Plantar fasciitis is a bitch.
Friday, August 17, 2018
Cycle 30 Week 2 Day 2
Speed Rope x 325
Simple 6
Med Ball throws x 15
Bench Press TM 330 3’s week
Bar x 15
135 x 5
185 x 5
215 x 3
235 x 3
265 x 3
295 x 9 Excellent. Last rep was such a grinder, my right testicle shot off and hit some pretty co-ed doing booty complexes in the Smith machine right in the back of the head.
265 x 3
235 x 10
DB Rows 90# x 50/side total
DB Bench Press 60#/side x 60 total
Face pulls x 75
triceps rope pulldown x 50
Saturday, August 18, 2018
20 minutes stationary bike and about 30 minutes walking
Sunday, August 19, 2018
Cycle 30 Week 2 Day 3
Speed Rope x 300
Mobility
Box Jumps x 15
Deadlift TM 375
135 x 10
225 x 5
225 x 3
265 x 3
305 x 3
340 x 9 -Kind of weak effort. But they all were full stop (except #2)
305 x 3
265 x 5
Hack squat sled
180 x 5
230 x 10 x 3 sets
Lat Pulls 4 x 10 different grips
Legs weren’t worth a shit today.
Monday, August 20, 2018
30 minutes stationary bike
Tuesday, August 21, 2018
Cycle 30 Week 2 Day 4
Jumping Jacks til sweat
Simple 6
OH Press TM 220
Bar x 15
95 x 5
115 x 5
135 x 3
155 x 3
175 x 3
200 x 9 New Rep PR -#9 was a grinder from the forehead up
175 x 3
155 x 10
Chest Supported DB Rows 40# x 50 side -hold & long eccentric
BW Dips x 35
Face pulls x 60
Stationary bike x 20 minutes
Thorough and with a killer PR
Wednesday, August 22, 2018
3 mile walk in 54 minutes
Thursday, August 23, 2018
Cycle 30 Week 3 Day 1 -BW 274.5
Speed Rope x 300
Mobility
Jumps x a few
Squat TM 365
Bar x 10
155 x 5
205 x 5
235 x 3
275 x 5
315 x 3
345 x 6 -Rep PR at this weight. Got off track on my breathing and couldn’t go after #7.
315 x 3
275 x 8
Pullups/Chins w/ 55# assistance x 38
RDLs
135 x 8
185 x 10 x 3 sets
Ab roller x 30
Band pull aparts
Friday, August 24, 2018
30 minutes stationary bike
Saturday, August 25, 2018
Cycle 30 Week 3 Day 2
Speed Rope x 350
Simple 6
Med Ball Throws x 15
Bench Press TM 330
Bar x 15
135 x 5
185 x 5
225 x 3
255 x 5
285 x 3
315 x 6 -good enough
285 x 3
255 x 6
DB Rows 85#/side x 50 total
DB Bench 55#/side x 60 total
Face pulls x 50
Sunday, August 26, 2018
30 minutes elliptical -yes I did this. Bike was taken
Monday, August 27, 2018
Cycle 30 Week 3 Day 3
Speed Rope x 325
Mobility
Deadlift TM 375
135 x 10
225 x 5
255 x 3
285 x 5
320 x 3
355 x 9 New Rep PR
320 x 3
285 x 9
Lat Pulls x 60 total (var grips)
Leg Curls x 30
Damn the place was crowded. Like post-New Year collided with pre-summer bod obsession. Waited 20 minutes just for each aparati. Absolute bullshit.
Tuesday, August 28, 2018
30 minutes elliptical
Wednesday, August 29, 2018
Cycle 30 Week 3 Day 4
Speed Rope x 350
Simple 6
Med Ball Throws x 15
OH Press TM 220
Bar x 15
95 x 5
120 x 5
145 x 3
165 x 5
185 x 3
210 x 7 Tied Rep PR
185 x 3
165 x 8
Chest Supported DB Rows 40# x 50/side
BW Dips x 40 total
Face Pulls
I started to bike but my calf cramped up hard.
That concludes Cycle 30. I’m starting to feel it in my shoulders…not serious but I gotta protect them… the left started to redevelop some bursitis, and last week the right started to join in.
There will be a de-load.
Thursday, August 30, 2018
30 minutes stationary bike
Saturday, September 1, 2018
Cycle 30 De-load
Speed Rope x 300
Mobility
Box Jumps x 10
Squats
Bar x 10
155 x 5
195 x 5
230 x 3
265 x 5
300 x 3
330 x 1
365 x 1
390 x 1 5lb PR
RDLs 135 x 10 x 3
Abench crunches
20 minutes stationary bike