Sunday, September 2, 2018
Cycle 30 De-load
Speed Rope/Simple 6/Med Ball Throws
Bench Press
Bar x 15
135 x 5
165 x 5
195 x 3
230 x 5
265 x 3
300 x 1
330 x 2
Cable Rows 3 sets of 10
Triceps Rope Pulldowns 3 sets of 10
Face Pulls 3 sets of 12
Efficient de-load session
Tuesday, September 4, 2018
Cycle 30 Deload
Beginner Prep Warmup
Mobility
Box Jumps x 10
Deadlift
135 x 10
225 x 5
225 x 3
265 x 5
300 x 3
340 x 1
375 x 1 Went to shit, lousy set-up.
Hack Sled 270 x 8 x 3 sets
20 minutes stationary bike
Wednesday, September 5, 2018
Cycle 30 Deload Final Day
Speed Rope 300
Simple 6
Med Ball Throws x 10
OH Press
Bar x 15
95 x 5
115 x 5
135 x 3
155 x 5
175 x 3
200 x 1
220 x 1
Lat Pulls
Cable Rows
Face Pulls
Triceps pushdowns
35 minutes stationary bike
Thursday, September 6, 2018
3 mile walk in 56 minutes
Friday, September 7, 2018
Cycle 31 Week 1 Day 1
Speed Rope x 300
Lots of Mobility
Box Jumps x 15
Band Pull Aparts x 100
Squats TM 375
135 x 10
185 x 5
225 x 3
245 x 5
280 x 5
320 x 8
280 x 5
245 x 10
RDLs 155 x 12 x 3
Leg Curls
Chins/Pullups 55# assistance x 40 total
Ab Roller x 35
Late night sessions after some errands. Got a rack after 9:30p, got booted out at closing time 90 minutes later. Good work, no fumbly reps, or regretted sets. Fine way to begin a cycle.
Sunday, September 9, 2018
Cycle 31 Week 1 Day 2
Speed Rope x 350
Simple 6 & some lower mobility
Med Ball Throws x 15
Bench Press TM 335
Bar x 15
135 x 5
165 x 5
195 x 5
225 x 5
255 x 5
285 x 11 -Smashed it. New Rep PR. Didn’t try #12 because I had no spotter.
255 x 5
225 x 10
DB Rows 85# x 50/side
DB Bench Press 60# x 60/side
Face Pulls
20 minutes stationary bike
Tuesday, September 11, 2018
Cycle 31 Week 1 Day 3
Jumping Jacks to warm up
Mobility
Deadlift TM 385 -5’s week
135 x 10
225 x 5
225 x 3
265 x 5
295 x 5
325 x 10
295 x 5
255 x 10
Hack Squat Sled
270 x 30 total
Lat Pulls x 60
Wednesday, September 12, 2018
30 minutes stationary bike
Thursday, September 13, 2018
Speed Rope x 300
Simple 6
OH Press TM 225
Bar x 15
95 x 5
115 x 5
135 x 5
145 x 5
170 x 5
190 x 10
170 x 5
145 x 8
Not a great effort
Chest Supported DB rows
40# x 60/side
BW Dips x 25
Face Pulls
Triceps rope pulldowns
20 minutes stationary bike
Friday, September 14, 2018
Stationary bike 30 minutes
Saturday, September 15, 2018
Cycle 31 Week 2 Day 1
Speed Rope x 350
Mobility
Box Jumps x 15
Squats TM 375
Bar x 10
135 x 6
185 x 5
225 x 3
260 x 3
300 x 3
340 x 6
300 x 3
260 x 8
RDLs 155 x 12 x 3 sets
Leg curls 100 x 10 x 3 sets
Ab roller x 30
Stepmill intervals x 8 minutes
Monday, September 17, 2018
Cycle 31 Week 2 Day 2
Jumping Jacks warm up
Simple 6 & Friends mobility
Bench Press TM 335 3’s week
Bar x 15
135 x 6
185 x 5
205 x 3
235 x 3
270 x 3
300 x 8 Needed a little help for #9.
270 x 3 paused
235 x 6 paused
DB Rows 95# x 38/side
DB Bench Press 60# x 60/side
Face Pulls x 75
20 min stationary bike
Damn, Monday is National Bench Press Day.
My son turned 21 today. I’m getting old.
Tuesday, September 18, 2018
30 minutes stationary bike plus some inclined dreadmill walk.
Wednesday, September 19, 2018
Cycle 31 Week 2 Day 3
Speed Rope x 325
Mobility
Box Jumps - 15
Deadlift TM 385 3’s week
135 x 10
225 x 5
245 x 3
275 x 3
315 x 3
345 x 10
315 x 3
275 x 10
I could’ve gone home here fulfilled.
Hack Sled Squats 270 x 10 x 3 sets
Abench crunches
Saturday, September 22, 2018
Cycle 31 Week 2 Day 4
Speed Rope x 325
Simple 6
Med Ball Throws x 15
OH Press TM 225
Bar x 15
95 x 6
115 x 5
135 x 4
160 x 3
180 x 3
205 x 7
180 x 3
160 x 10
Dips w a lil assistance x 50 total
Pull/chin-ups w assistance x 44 total
Monday, September 24, 2018
Cycle 31 Week 3 Day 1
Mobility
Squats TM 375
Bar x 15
135 x 8
185 x 5
235 x 3
280 x 5
320 x 3
355 x 3 Obvs not a PR. First 2 were tits, #3 I rolled onto my toes, turned into a good morning.
320 x 3
280 x 5 Capped at 5, but a really awesome last set.
RDLs 185 x 10 x 3 sets
Leg Press 388 x 10 x 3 sets
Leg Curls 3 sets of 10
Stationary bike for 20 minutes
I’ll just repeat the TM for squats next month.
Wednesday, September 26, 2018
Cycle 31 Week 3 Day 2
Went in cold, and straight to the bench
Bench Press TM 335 5/3/1’s week
Bar x 15
135 x 10
185 x 5
205 x 3
225 x 3
255 x 5
285 x 3
320 x 6 Last one a grinder
285 x 3
255 x 8
DB Rows 85# x 60 total
DB Bench Press 60# x 60 total
Face Pulls
20 minutes stationary bike
Friday, September 28, 2018
50 years ago today I came into the world screaming…and didn’t stop for 3 months. So my mom says.
Cycle 31 Week 3 Day 3
Speed Rope 325
Mobility
Box Jumps x 15
Deadlift TM 385
135 x 10
185 x 5
225 x 3
265 x 3
295 x 5
325 x 3
365 x 8 New Rep PR
325 x 3
295 x 5 capped
Hack squat sled
230 x 35 total
Ab roller x 40 total
Saturday, September 29, 2018
30 minutes stationary bike
Sunday, September 30, 2018
Cycle 31 Week 3 Day 4
Speed Rope x 300
Simple 6
Med Ball Throws x 15
OH Press TM 225
Bar x 15
100 x 5
120 x 5
145 x 3
170 x 5
190 x 3
215 x 5 Mediocre
190 x 3
170 x 8
BW Dips x 35 total
Assisted pullups/chins x 25 total
Face pulls x 60
20 minutes elliptical
That flushes that cycle down the shitter.
Monday, October 1, 2018
Stationary bike for 30 min
Wednesday, October 3, 2018
Cycle 32 Week 1 Day 1 -going with the 3/5/1 sequencing
Speed Rope x 350
Mobility
Box Jumps x 15
Squats TM 375 3’s week
Bar x 10
135 x 5
190 x 5
230 x 3
260 x 3
300 x 3
340 x 6 Dammit, had 7 (a PR) in the bag. But on rep 3 felt a nasty pull in my left ribcage…after rep 6 I held at the top and debated going for another…racked it after about 20 secs.
300 x 3
260 x 5
RDLs 185 x 10
Leg Curls
Calf Raises -seriously, while waiting for a leg press to open up.
There were lines at the leg press, so I went home to ice my side. This is pretty sore now.
Friday, October 5, 2018
Cycle 32 Week 1 Day 2
Speed Rope
Simple 6
Med Ball Throws x 15
Bench Press TM 340
Bar x 15
135 x 8
185 x 5
225 x 3
245 x 3
275 x 3
305 x 9 New Rep PR Number nine was a testicle poppin’, nightmare bitch of a grind, but the spotter kept his mitts off it.
275 x 3 paused
245 x 5 x 3 sets
DB Rows 85# x 60/side total
DB Bench 60#/side x 60 total
Face Pulls
20 minutes stationary bike
Gun Show: Did 3 sets of EZ Bar Curlz before heading home. Oh, and my wounded oblique kept its fucking mouth shut through the whole ordeal.
Saturday, October 6, 2018
Stationary bike 30 minutes
P.M. Evening walk 2.5 miles in 45 minutes
Sunday, October 7, 2018
Cycle 32 Week 1 Day 3
Speed Rope x 300
Mobility
Box Jumps x 15
Deadlift TM 395. 3’s Week
135 x 10
185 x 5
225 x 3
245 x 3
275 x 3
315 x 3
355 x 8. Mostly full stop. Really solid set.
315 x 3
275 x 5
225 x 5 Sumo
Band pull aparts
Leg Press 6, 8, 10 plates x 10 each
Ab roller x 30
Monday, October 8, 2018
Stationary bike for 30 minutes
Tuesday, October 9, 2018
Cycle 32 Week 1 Day 4
OH Press TM 230
Bar x 15
95 x 8
115 x 5
140 x 5
160 x 3
185 x 3
205 x 8 New Rep PR
185 x 3
160 x 5 x 3 sets
BW Dips x 35
Pullups/Chins w 55# assistance x 30
Face Pulls
Lat Pulls 4 sets of 10
20 minutes stationary bike
Wednesday, October 10, 2018
3 mile walk in 54 minutes
Thursday, October 11, 2018
Cycle 32 Week 2 Day 1
Squat TM 375 (take 2) 5’s week - No PR attempt
135 x 10
185 x 6
215 x 5
245 x 5
280 x 5
320 x 5
280 x 5
245 x 5
RDLs 185 x 10 x 3 sets
Leg Curls 3 sets of 10
Leg Extension 3 sets of 10
BW Back Raises 3 sets of 10
Had a 405 Brigade Homie sighting today, I think. Had a guy in a hoodie with gloves slamming machine weights every single rep.