Monday, May 20, 2019
30 minutes stationary bike
Wednesday, May 22, 2019
Cycle 39 Deload
Squats TM 355
Bar x 10
135 x 5
185 x 5
225 x 5
255 x 3
285 x 3
320 x 2
355 x 2
Leg Curls 3 sets of 10
Saturday, May 25, 2019
Cycle 39 Deload
Bench Press TM 330
Bar x 15
135 x 8
175 x 5
205 x 5
235 x 5
265 x 3
300 x 2
330 x 5 New Rep PR. The door opened and I jumped through.
Single Arm High Cable Rows 3 sets of 10
Triceps rope pulldown 3 sets of 10
20 minutes stationary bike
Tuesday, May 28, 2019
Stationary bike 30 min
Apartment clubhouse gymette has some resistance machines, and I did some shoulder presses and lat pulls to complete my deload mode.
Wednesday, May 29, 2019
Cycle 40 Week 1 Day 1
Squats TM 365 (Rhodes 5x5/3/1)
Bar x 10
135 x 5
185 x 5
225 x 5
255 x 5
285 x 5
320 x 5
320 x 5
320 x 5
RDLs
185 x 10 x 3 sets
Leg Press
388 x 10
478 x 10
568 x 8
658 x 6
Leg Curls
125 x 8 x 3 sets
Calves
Friday, May 31, 2019
Cycle 40 Week 1 Day 2
Bench Press TM 335
Bar x 15
135 x 10
185 x 5
225 x 3
225 x 5
260 x 5
295 x 5
295 x 5
295 x 5
DB Rows
80s x 50
DB Bench Press
65s x 50
Face Pulls x 50
Triceps pulldowns x 30
T Bar Rows 3 sets of 8
Sunday, June 2, 2019
Cycle 40 Week 1 Day 2 (Kroc’s simplest Deadlift program week 5)
Speed Rope x 325
Mobility
Deadlift -5x5 @ 75%(325) of 1RM (435)
135 x 10
225 x 5
255 x 5
285 x 2 -On the second rep, I felt a sharp pain at the base of my spine. Not a little tug or pull. This was severe. Day over. After I took 20 minutes to unload the bar, I shuffled home to ice my coin slot. After 3 hours I’m still mostly functional, but I really haven’t stopped moving. We’ll see how it goes in the morning after sleeping on it.
Tuesday, June 4, 2019
Cycle 40 Week 1 Day 4
OH Press TM 220
Bar x 15
95 x 10
115 x 5
135 x 5
145 x 5
165 x 5
185 x 5
145 x 5 x 5 -forsook Malcolm X 50 out of respect for my pissed-off spinae erectors.
Shrugs 3 sets of 10
Lat Pulls x 50 total with a drop set built in there at the end
BW Dips x 40 total
Cable Rows (wide neutral grip) 3 sets of 10
I still feel my back, and I think I’m just gonna take if for an easy test run for the next week of lifts. I predict that doing Rhodes 5x5/3/1 -(meaning 3 sets of 5 at about 80% of my 1RM) - on an iffy back would end with sub-optimal results. I’m just winging it here, and when I feel it’s right, I’ll leap back into normal programming.
Thursday, June 6, 2019
Testing the waters
Mobility
Squats -let’s see how it goes
Bar x 10
135 x 5
165 x 5
195 x 5
225 x 5
260 x 5
295 x 5
330 x 2
So I touched all the weight I was supposed to work with today, but didn’t feel the need to hit the 3 sets of 5 at 330 so soon after the Sunday disaster. I’m actually pleased. No back pain, and happy to keep it that way.
Leg Press 3 plates/side x 15 x 3 sets
RDLs 3 sets of 10 with 135 -just getting a good stretch
Leg Curls 3 sets of 15
Calves
Saturday, June 8, 2019
Speed Rope x 325
Simple 6
Med Ball Throws x 15
Bench Press
Bar x 15
135 x 8
165 x 5
195 x 5
225 x 5
255 x 3
285 x 3
315 x 3 -Slow but steady
345 x 2 -both good
365 x 1 -4 second grind
DB Rows 80s x 50 total
Seated DB Press 50s x 50 total
Lat Pulls 120 x 10 x 3 sets
Seated Incline DB Curls 3 sets of 10
Skull Crushers 3 sets of 10
Monday, June 10, 2019
Cycle 40 Week 1 Day 3 (Week 5 of Kroc’s Simplest Deadlift Program - Attempt 2)
5 x 5 @ 75% of 1RM
135 x 10
185 x 6
225 x 5
275 x 3
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
Success. Every last rep was solid. No clunky lift offs. No unintended SLDLs. After last week’s nightmare, I declare this comeback of the year.
Hack Squat Sled 4 sets of 8
Hammer Curlz while letting another dude work in on Hacks
Calves 4 sets
Wednesday, June 12, 2019
Cycle 40 Week 2
OH Press
Bar x 15
135 x 8
135 x 6
155 x 5
175 x 5
200 x 5
155 x 50 Malcolm X style (8, 7, 7, 7, 6, 5, 5, 5)
What a shoulder pump.
So it took 20 minutes to get a rack for the Press. The cables and DBs were even more crowded. Fuck, even the bikes were all taken. So I left the big gym, and went to the little gym at my apartments to finish up.
Lat Pulls -50 total
Lateral Delt Raise (cables) 40 total/side
20 minutes stationary bike
Thursday, June 13, 2019
30 minutes stationary bike
Friday, June 14, 2019
Cycle 40 Week 2
Mobility
Box Jumps x 15
Squats TM 365 (Rhodes 5x5/3/1)
Bar x 10
135 x 5
185 x 5
225 x 3
260 x 5
295 x 5
330 x 5
330 x 5
330 x 5
RDLs w/ snatch grip (yow!)
185 x 10 x 3 sets
Leg Curls 3 sets of 10
Calf work (Like 250 x 15 for 3 sets)
Hammer Curlz on preacher bench
Sunday, June 16, 2019
30 minutes stationary bike
Monday, June 17, 2019
Cycle 40 Week 2
Bench Press TM 335
Bar x 15
135 x 8
185 x 5
225 x 5
235 x 5
270 x 5
300 x 5
300 x 5
300 x 5
DB Rows 5 set of 10 @ 85#s
DB Bench (Slight Decline) 5 sets of 10 @ 65#s
High Cable Single Arm Rows 40s @ 3 sets of 10
Face Pulls 3 sets of 12
20 minutes stationary bike
Wednesday, June 19, 2019
Cycle 40 Week 2 -Kroc’s Simplest Deadlift Program Week 6
a li’l stretching and mobility
Deadlift 5 sets of 3 @ 80% (350) of 1RM (435)
135 x 10
225 x 3
225 x 3
275 x 3
315 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
Leg Press
388 x 8 x 8 -30 sec rest (Gironda style)
Hip Thrust (fancy new Nautilus Glute Drive machine)
1 plate/side for 3 sets of 10
These were no joke.
Family errands pushed workout start back a few hours.
Friday, June 21, 2019
Cycle 40 Week 3
Speed Rope x 300
Mobility (Simple 6)
Med Ball Throws & Slams x 15
OH Press TM 220
Bar x 15
95 x 5
115 x 5
135 x 5
165 x 5
185 x 5
210 x 5
165 x 5 x 5
Assisted Pulls/Chins x 45 total
BW Dips x 40 total
Rear Delt Flye Machine 3 sets of 12
Lateral Raises Machine 3 sets of 10
Monday, June 24, 2019
Cycle 40 Week 3
Squat TM 365 (Rhodes 5x5/3/1)
Bar x 15
135 x 8
185 x 5
225 x 3
265 x 5
305 x 5
340 x 4 -OK
340 x 4 -Usually 2nd set is the best. This was a shitshow.
340 x 4 -Best set, the real deal.
Leg Press
3 plates/side 2 sets of 15
Leg Curl
4 sets of 8
Calf work
Efficient work for heavy week
Wednesday, June 26, 2019
Cycle 40 Week 3
Speed Rope x 325
Mobility
Med Ball Throws x 15
Bench Press TM 335
Bar x 15
135 x 8
185 x 5
225 x 5
245 x 5
275 x 5
305 x 5
305 x 5
305 x 5 -Rep 5 was a 5 second grinder. No spotter so the challenge was built-in.
DB Rows 95s x 50/side
DB Bench (slight decline) 65s x 50 total
assistance dragged out way too long (35 minutes)
Sunday, June 30, 2019
3.1 mile walk in 55 minutes
Long weekend with my nephew’s wedding on Saturday. I contributed my fair share to a 5-figure bar tab.
Monday, July 1, 2019
Cycle 40 Week 3 Finale
Deadlifts -Kroc’s Simplest Deadlift Program Week 7 - 5 x 1 @ 85%
135 x 10
225 x 5
275 x 3
315 x 2
335 x 2
370 x 1
370 x 1
370 x 1
370 x 1 Mixed Grip all sets up to this point
370 x 1 -figure 8 straps, left elbow and wrist were stinging at this point. Happy to make it this far.
Nautilus Glute Drive (Hip Thrust machine)
105 x 8
155 x 8
205 x 6
205 x 6
205 x 6
205 x 6
Calf work
Seated curls
Wednesday, July 3, 2019
Cycle 40 Deload
Speed Rope x 350
Mobility
Box Jumps x 10
Squats TM 365
Bar x 10
135 x 5
185 x 5
225 x 5
260 x 5
295 x 3
330 x 2
365 x 1
All’s well here
Leg Curls 3 sets of 10
Calf stuff
20 minutes stationary bike