Tuesday, July 7, 2020
2.4 mile evening stroll
Wednesday, July 8, 2020
1.25 mile morning walk
Cycle 49 Week 1 Day 2
Speed Rope and Mobility
Bench Press TM 305
Bar x 15
135 x 5
165 x 5
185 x 5
205 x 5
235 x 5
265 x 5
205 x 5 x 5 (1-min rests)
DB Seated Press
45#s x 21, 14, 10
BB Rows (TM 220)
Bar x 10
135 x 5
145 x 5
165 x 5
185 x 5
145 x 5 x 5
Programmed these 5/3/1 style
Abench crunch seat x 50
DB Triceps Extensions x 2 sets
DB Hammer Curlz x 2 sets
Rear Delt Flyes x 4 sets
My brother in law is packing to move and I am letting him store his 50# Power Blocks in my living room for a few months. I’m happy to babysit these and get some small work in away from the hacking cable kings.
Thursday, July 9, 2020
1.25 mi AM walk
2.4 mi sunset walk
Friday, July 10, 2020
Cycle 49 Week 1 Day 3
Speed Rope & Mobility
Deadlift TM 345
135 x 10
185 x 5
225 x 5
265 x 5
295 x 5
225 x 5 x 5
30 minute shitshow
Hammer Strength Decline Press
146 x 26, 16, 12
Cable Rows x 22, 16, 10
Quad Extensions x 20, 15, 15
Rear Delt Flyes 3 x 12
Sunday, July 12, 2020
Cycle 49 Week 1 Day 4
Speed Rope and Mobility
OH Press 205
Bar x 15
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
135 x 5 x 5 -Made quick work of this
DB Bench Press
70#s x 22, 14, 9
Chest-supported T-Bar Row
70 x 22, 12, 8
BW Back Raises 3 x 10
Stomach issues cut workout short. Extreme heat and air quality issues due to foothill grass fires is cutting out any outdoor activities, like walking.
Monday, July 13, 2020
At noon today, all gyms in my county closed indefinitely…FML
I cursed, stomped and brooded some calories off.
Very late evening 2.4 mile walk
Tuesday, July 14, 2020
OK lets try something different. My garage is too full to work out in, and my home is packed with my wife’s antique furniture. Not much play space. I do have a pair of 50# power blocks at my disposal and my 40# weight vest.
Warm up with jumping jacks, stretch, and 15 vertical jumps.
5 rounds EMOM
x10 BW Squats
x10 BW Pushups
Then Tabata?!?! (I think) Style jumping jacks
20 on / 10 rest x only 5 rounds before my calves burned
Not the worst bit of activity I’ve ever engaged in.
3 mile evening walk
Wednesday, July 15, 2020
Warm up jumping jacks and stretching
Stiff-legged Deadlifts -40# weight vest & pair of 50# DBs. 4 x 10
Standing OH Press 50#s DBs 4 x 10
(warm-ups wearing vest at 20#s and 35#s)
DB Rows (Neutral) 50#s DBs 4 x 10
(warm-ups wearing vest at 20#s and 35#s)
Lateral Raises 3 x 10
Front Raises 3 x 10
Rear Delt Flyes 4 x 10
Concentration Curls 2 x 20
Triceps Extensions 2 x 20
I think a good bit of work in just under an hour.
2.4 mile walk
Thursday, July 16, 2020
Warm up & mobility
EMOM 5 rounds of
BW Squats x 10
BW Pushups x 10
Jumping Jacks 20 sec on /10 sec off
Forgot to do key component: jumps
Friday, July 17, 2020
Jumping Jacks for warmup, plus stretching and mobility
Squats w 40# weight vest & 2 50# DBs 4 x 10
DB Rows (pronated) 2 40# DBs 4 x 10
DB Floor Press 2 50# DBs 4 x 15
Rear Delt Flyes 2 x 20
Floor Triceps Ext 2 x 20
DB Concentration Curls 2 x 20/ side
Monday, July 20, 2020
Warm ups and mobility
RDLs w 40# weight vest & 2 50# DBs 4 x 10
DB Rows 50# DBs 4 x 10
DB Standing Press 50# DBs 4 x 10
DB Tri Extensions 2 x 20
DB Hammer Curlz 2 x 20
Pressed for time
Tuesday, July 21, 2020
Warm up and mobility
15 vertical jumps
5 rounds EMOM of
BW Squats x 10
BW Pushups x 10
1 minute plank
jumping jacks 20 sec on / 10 sec rest for 6 rounds
3 mile evening walk
Wednesday, July 22, 2020
Warm up and mobility
Squats - 40# Vest and 2 50# DBs 4 x 10
Floor Press -pair of 50# DBs 4 x 15
Rows (pronated grip) -pair of 40# DBs 4 x 10
DB Curlz 2 x 20
Floor Tri extensions 2 x 20
2.4 mile ass-dragging evening walk
Thursday, July 23, 2020
Warm up and mobility
15 vertical jumps
4 rounds of (w :45 rest)
BW Squats x 15
BW Pushups x 15
Jumping Jacks - 20 sec on/ 10 sec rest - 6 rounds
Evening walk canceled due to sudden digestive issues…
Friday, July 24, 2020
Warm up and mobility
RDLs w 40# vest & Pair 50# DBs 4 x 10
OHP w pair of 50# DBs 4 x 10
DB Rows (neutral) w pair of 50# DBs 4 x 10
Hammer Curlz 2 x 20
Triceps ext 2 x 20
2.4 mile evening walk
Saturday, July 25, 2020
3 mile evening walk
Sunday, July 26, 2020
3 mile evening walk
Monday, July 27, 2020
Warm up and mobility
Goblet Squat w 40# Vest & Pair of 35# DBs 4 x 10
DB Rows (pronated) Pair or 45# DBs 4 x 10
Floor Press Pair of 50# DBs 4 x 15
2.4 mile evening walk
Sunday, August 9, 2020
Warm ups mobility and stretch
DB Squats - 40# weight vest and pair of 50# DBs 4 x 10
-DBs held at sides, these feel more like trap bar DLs
DB RDLs -40# vest & pair of 50# DBs 4 x 10
Calf raises with 40# vest
3 mile late evening walk - sweltering heat and garbage cans set out for collection smelled like a fucking morgue. Wife kicked me out of bed Monday morning for a walk. Fuck that, I’m not smelling that death funk again, especially with the parade of dump trucks circling my walk route. Coffee on the couch in peace and quiet much bettah.
Monday, August 10, 2020
Warm ups, mobility and stretch
15 jumps
Chesticles Bro-lifting
DB Floor Press 4 x 15
Hex Press 3 x 10
DB Pull-over 3 x 10
Floor Flyes 3 x 12
Deficit Push-ups (Elevated feet) x 12, x 10
3 mile very late evening walk. Like creepy guy walking thru neighborhoods suspiciously late.
John Meadows has made some recent workout vids for upper body with DBs only so that’s what I’m going with. Not optimum for my situation or goals you say? Fuck it, neither is sitting at my desk or my couch all day… and with what I have to work with, this seems to be ok. And I actually enjoy these.
Tuesday, August 11, 2020
Warm up, stretching and mobility
Bro-Back-alicious.
One Arm DB Rows (pronated) 4 x 12
DB Rows (neutral) 4 x 10
Cheating DB Rows (pronated) 4 x 8
“Ski Jumper” Rows 3 x 10. -I made that name up. Don’t know what they be called.
Shrugs 3 x 10 (hold at top 3 sec)
Wednesday, August 12, 2020
Warm up, stretch & mobility & 15 Jumps
Leg Day!?!?!??!
Goblet Squats 100# 4 x 8
BW Bulgarian Split Squats x 20, x 15, x 10 per leg
3 mile evening walk
The split squats are no joke. esp trying to levitate my fat ass…
Thursday, August 13, 2020
Warm up
Bro-Ripe-Pipes - Like Robert Frank’s Bicep Tricep Supah-sets
Floor Triceps Extension 4 x 15
Standing DB Curlz 4 x 8/4 half-reps
Triceps DB L-extensions 3 x 10
Concentration DB Curlz 3 x 10
Seated DB Tricep Extensions 3 x 10
Hammer Curlz 3 x 8/4 half reps
DB Push Backs 3 x 10
DB Lean Curlz 3 x 10/5 half reps
Hulked 3 t-shirts
3 mile evening walk
Saturday, August 15, 2020
Lots of warm up stretching and mobility
15 Jumps
DB Squats - 40# vest and 50# DBs 4 x 8
DB RDLs - 40# vest and 50# DBs 3 x 10
Rear Delt Flyes 3 x 10
Rear Delt Ys 3 x 10
DB Lateral Raises 4 x 10
DB Lateral Y Raises 4 x 10
6 Points - 2 x 10 holyfuckingshit. These seem insignificant until rep 7 or so. Shoulders were on fire while I laid on the floor for 10 minutes.
Monday, August 17, 2020
Warm up and mobility and 10 jumps
DB Floor Presses 4 x 15
Hex Presses 4 x 15
DB Pull-overs 3 x 10
DB Floor Flyes 4 x 12
Deficit Pushups (Feet eleveted on bench) 2 x 12
No peri-heat wave walk. Fuck that noise.
Tuesday, August 18, 2020
Warm up, stretching and mobility
Bro-Back-alicious.
One Arm DB Rows (pronated) 4 x 10
DB Rows (neutral) 4 x 12
Cheating DB Rows (pronated) 4 x 8
“Ski Jumper” Rows 3 x 10. -I made that name up. Don’t know what they be called.
Shrugs 3 x 10 (hold at top 3 sec)
No evening walk as the heat wave has yet to subside. I’ll just have to drag my ass out of bed even earlier and get a bit in
Wednesday, August 19, 2020
Warm up, stretching, and mobility
Goblet Squats (100#) 4 x 8
BW Bulgarian Split Squats x 20, x 15, x 15
Glute Bridges x 20, x 15, x 15
California is still on fire, and the skies are orange and choked with smoke, so no outside activity.
Thursday, August 20, 2020
Warm-up, stretching, and a shit-ton of mobility. Yesterday’s little leg work was actually pretty humbling for this fat fuck.
15 Jumps
Ripe Pipes & Gunz Show
Triceps Floor Ext. -4 sets to failure
Triceps Push Backs -4 sets to failure
Triceps L-Ext. -4 sets to failure
Seated Triceps Ext. -3 sets to failure
Standing DB Curls 3 x 8 + 4 half reps
Hammer DB Curls 4 x 8 + 4 half reps
Concentration Curlz 3 x 10
DB Lean Curlz 3 x 10 + 5 half reps
I walked around like a dangling-arm zombie the rest of the day…
Friday, August 21, 2020
Warm-up, stretching, and mobility
Boulder Shoulders
Rear Delt Flyes 3 x 10
Rear Delt Ys 3 x 10
Lateral Raises 3 x 10
Lateral Ys 3 x 10
6 points 2 x 10
Still no walking due to wildfire smoke. Skies are dark enough mid-day for car headlights set to ‘auto’ to turn on.