Sunday, May 16, 2021
30 minutes stationary bike
Monday, May 17, 2021
Deadlift TM 365 -Rhodes 5x5/3/1 Anchor Week 1
135 x 5
225 x 3
225 x 3
225 x 3
245 x 5
285 x 5
315 x 5
315 x 10
Hack Squat
180 x 5
230 x 5
270 x 5
320 x 5
360 x 3
Lat Pulls
160 x 8 x 3
Abench crunch machine thing - about 65-70
Preacher Curl Machine -some for some
Had to look at the calendar to make sure it wasn’t the first week in January. Gawd what a clusterfuck.
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Tuesday, May 18, 2021
2.2 mile sunrise walk. Cool morning caught me by surprise. Expended some extra steps to stay in the sun.
Wednesday, May 19, 2021
OH Press TM 205 -Rhodes 5x5/3/1 Anchor Week 1
Bar x 15
95 x 8
115 x 5
135 x 5
155 x 5
175 x 5
175 x 10 - Not a great set.
Pull-ups, Assisted
115#, 100#, 85#, 70# x 5
55# x 4
40# x 3
Chest-supported T-bar Rows
90 x 10 x 5
Hammer Strength Decline Press
186 x 10 x 5
Face Pulls
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Thursday, May 20, 2021
20 minutes stationary bike
Bike sprints x 6 (20 sprint/40 cruise)
Saturday, May 22, 2021
Squats TM 345 -Rhodes 5x5/3/1 Anchor Week 2
Bar x 10
135 x 8
185 x 5
225 x 3
240 x 5
275 x 5
310 x 5
310 x 8
RDLs
275 x 4 x 4
Chinups, Assisted
115#, 100#, 85#, 70#, 55# x 5 each
40# x 4
BW x 1 1/2
Leg Curlz
130 x 8 x 3
Face Pulls
3 sets
Abench machine crunchies - 50 or so
Squats pushed back a day due to stomach issues Friday. Whole 'nother kind of squatting yesterday.
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Sunday, May 23, 2021
Bench Press TM 315 Rhodes 5x5/3/1 Anchor Week 2
Bar x 25
135 x 8
185 x 5
185 x 3
225 x 5
255 x 5
285 x 5
285 x 9
BB Rows
225 x 4 x 3 sets
225 x 6
Hammer Strength Incline Press
188 x 10 x 5
Hammer Strength High Row
72#/arm x 10 x 5 sets
I forgot how much I love these.
Hammer Strength High Biceps Curl
3 sets
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Monday, May 24, 2021
2.4 mile late evening walk
Tuesday, May 25, 2021
Deadlift TM 365 -Rhodes 5x5/3/1 Anchor Week 2
135 x 5
135 x 5
225 x 3
225 x 3
260 x 5
295 x 5
330 x 5
330 x 8
Pull Ups, Assisted
115#, 100#, 85#, 70#, 55# x 5
40# x 3
Leg Press
388 x 15, 12, 12
Abench Crunch Machine x 50
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Wednesday, May 26, 2021
Quick 1.25 mile mid-morning walk
30 minutes stationary bike
Thursday, May 27, 2021
OH Press TM 185 -Rhodes 5x5/3/1 Anchor Week 2
Bar x 15
95 x 8
115 x 6
135 x 3
145 x 5
165 x 5
185 x 5
185 x 8 - a li’l shaky
Neutral Grip Pull Ups, Assisted
115#, 100#, 85#, 70#, 55# x 5 each
40# x 4
Dropsets 70# x 3; 100# x 3
Hammer Strength Decline Press
206 x 12, 12, 10, 10, 10
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On Wednesday, at a specialist visit to address my snoring, I registered an alarming blood pressure reading. Several re-tests confirmed it. I figured it was an aberration. I already had a cardiologist appt. set for Thursday, so I had a follow-up built in. At the heart doc’s, the numbers weren’t as obscene but bad enough to address with some medication changes. He also did a 12-lead EKG and noticed some issues that requires some follow up and testing. I checked my BP in a relaxed state Thur evening and got some more eye-popping numbers. Even if they aren’t 100% accurate, it still isn’t acceptable.
I assessed my training and came to the conclusion I can’t continue with the programing I’m doing right now. I expected to hit the final week of the Rhodes 5x5/3/1 Anchor cycle with a lot of heavy weight that was really gonna test me. I need to cancel that now. I’m disappointed mainly because I was treating this as a challenge, but I don’t feel comfortable bracing and grinding like I would need to to get through these last 4 workouts. I don’t think stroking out in a squat rack is heroic or strong or anything else useful - just a disaster.
The Cardiologist didn’t seem concerned that lifting weight made up the bulk of my exercise effort, but I bet he assumes I’m lifting "Planet Fitness’ circuit-style on selectorized purple machines with half-assed effort. The only admonition was to ensure I stayed active with a lot of walking, cycling etc.
So until I get the BP under control, and find out what’s going on with my body, I’m modifying my lifting. I don’t really know what I’m doing, but at least I’ve set some criteria: 1. I’m still going to do the big compound movements I enjoy. I like it. I need it mentally. I’m a creature of habit to a fault, and this world has already fucked it up enough for me. 2. Loading/pacing is where I’ll make the changes. The work will still challenge me, but I will avoid 2 things: hard bracing and lung busting. 3. I will not be rolled out of a crowded gym into an ambulance. I would rather shit myself deadlifting on a Monday night at 7 than be subjected to that humiliation. “There’s the fat fuck who shouldn’t even be here. That was a heart attack just waiting to happen.”
It’s a shot in the dark, but I’ve just got to keep moving.
Friday, May 28, 2021
2.4 mile sunset stroll
Saturday, May 29, 2021
30 minutes stationary bike
Cable shruggs 3 sets - Fuck it, the machine’s right next to the bike.
Sunday, May 30, 2021
Squats
225 x 6 x 5 sets w/ 60-75s rests.
Lat Pulls
140 x 6 x 5 sets w/ 60s rests.
RDLs
205 x 6 x 5 sets w/ 60-75s rests
BB Incline Press
185 x 6 x 5 sets w/ 60s rests
Band Pull aparts x 100
Abench crunches x 50 total
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Best of health, glad you caught your BP, before it caused you an issue.
Tuesday, June 1, 2021
2.3 mile sunrise walk
Waiting for open bench - 15 minutes
Bench Press
225 x 6 x 5 sets w/ 60s rests
Hip Thrust Machine
195 x 6 x 5 sets w/ 60s rests
BB Rows
185 x 6 x 5 sets w/ 60s rests. - really hard on the lower back with the short rests
Leg Press
438 x 6 x 5 sets w/ 60s rests.
I got a really late start, plus waiting for open apparati at every turn made for a slow, frustrating experience. I left without fat guy pullups that I had intended to do since both assistance machines had groups of 3 or 4 cycling through them. Cable complexes were bro-maxxed too.
So Mondays after a holiday are just as bad as the New Year’s Resolution crowd, apparently. Plus schools are out (Fresno State gym has reduced hours), compounded by there not being any aerobics classes so people are finding other ways to move.
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Wednesday, June 2, 2021
30 minutes stationary bike
Lat Pulls -neutral grip- 4 sets. -make-up for what I missed yesterday
Cable shrugs - 3 sets
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Congratulations on all the excellent progress you’ve made.
Yes, thank you. It’s been lingering for a while, but controlled. The spikes are recent, and we’re following up to check that out.
It was indeed a good spring in the iron pit. I keep reassuring myself that this detour is temporary.
Thursday, June 3, 2021
2 mile mid-morning walk - warm but shady path. (That pollen tho)
1.6 mile post-sunset walk - sweltering as fuck
Friday, June 4, 2021
Deadlift
255 x 6 x 5 sets - 60s rests
OH Press
155 x 6 x 5 sets - 60s rests + and extra 10s rest in middle of last set. Picked 10# too heavy.
Hack Squat
180 x 6 x 5 sets - 60s rests - maybe picked about 20-40# too light.
Lat Pulls
150 x 6 x 5 sets -60s rests
For the second time this week, I had to go to a back-up movement since the assisted pull-up machines were bro-occupied. I could actually do pull-ups on my own when I was their age. 10 minutes of standing in an aisle holding my junk, not getting anything done. My timing sucked today. As soon as I finished with the cable lat pulls, the entire fucking row of I-got-you machines cleared out.
Band Pull Aparts x 100 total
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Saturday, June 5, 2021
2.6 mile sunset walk
12 minutes determined pace stationary bike - a little faster and a little more resistance than cruising. Nice sweat.
Sunday, June 6, 2021
Gap Day
Chin Ups, Assited
85# assistance x 6 x 5 sets, 60s rests
Chest-Supported T-bar Row
90# x 6 x 5 sets, 60s rests
Plate Raises, Junk-to-halo
25# plate x 65 total
Lateral Raises
3 sets
Triceps Rope Pulldown
3 sets to burn
Hammer Strength High Curls
3 sets
Face Pulls
3 sets
12 minutes stationary bike - determined pace - HR hovered a little high (140) but I just got done lifting, so I guess that’s par for course.
Edit: Ended day with 2+ mile sunset walk
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Monday, June 7, 2021
1.25 mile mid morning walk
Squats
245 x 6 x 5 sets, 60s rests
Pull-ups, Assisted
85-100# assist x 6 x 5 sets, 60s rests
RDLs
205 x 6 x 5, 60-90s rests - kinda sluffed off here
BB Incline Press
195 x 6 x 5, 60s rests
1.75 mile sunset walk
12 minutes stationary bike at a determined pace
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Tuesday, June 8, 2021
2 mile sunset walk
12 minutes stationary bike at a quasi-urgent pace
Wednesday, June 9, 2021
2 mile morning walk
Bench Press
235 x 6 x 4 sets, 60s rests
235 x 4 x 1 set - failure. E-unloading 235 is a goddamned disgrace!
Leg Press
438 x 6 x 5 sets, 60 sec rests
BB Rows
185 x 6 x 5 sets, 60s rests
Leg Curlz
130 x 6 x 5 sets, 60s rests
So I subbed out here for the Hinge compound movement, as my glute-ham chain is still smoked from Monday.
I walked to and from the gym, about 3/4 of a mile give or take a few yards, but I was so slow, I can’t count it. Seriously, 28 minutes to get home… that paces out to a 36 minute mile. Fatigue is starting to be an issue.
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Friday, June 11, 2021
2.1 mile early morning walk. Brrrr. Needed a sweatshirt. Won’t next week though
Deadlift
255 x 6 x 5 sets, 60s rests - strictly kept these
OH Press
145 x 6 x 5 sets, 60s rests - took 10# off from last week and still struggled.
Hack Squats
230 x 6 x 5 sets, 60s rests. Big jump from last week and nearly paid the price
Pull-ups, Neutral Grip, Assisted, 60s rests
Assist 90# x 6 x 3 sets
Assist 100# x 6 x 2 sets
I woke up Thursday feeling destroyed. The only time I ventured out was the 200 foot walk to the mailbox. It was worth it because today went really well.
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Monday, June 14, 2021
2 mile morning walk
Work sets only listed
Squats
275 x 6 x 4 -kept rest under 3 minutes
Lat Pulls
160 x 6 x 4 -90 sec rests
RDLs
245 x 6 x 4 -rests < 3 minutes
BB Incline Bench Press
205 x 6 x 4 -rests < 2 minutes
Chest-supported T-bar Rows
95 x 6 x 3 - gassed by the time I got here
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Tuesday, June 15, 2021
1.25 sunrise walk
2 mile sunset walk
Wednesday, June 16, 2021
20 minute stationary bike ride for lunch
Only work sets listed
Bench Press
255 x 6 x 4 sets - 2 minute rests
Leg Press
478 x 6 x 4 sets - < 2 min rests
Chin Ups, Assisted
85# assist x 6 x 4 - < 2 min rests
Leg Curls
135 x 6 x 4 sets - 90 sec rests
Face Pulls
3 sets
Triceps Pulldowns
3 sets
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Thursday, June 17, 2021
20 minutes stationary bike
Friday, June 18, 2021
Only work sets listed
Deadlift
295 x 6 x 4 sets - rests < 3 minutes
OH Press
155 x 6 x 4 sets - rests < 2 minutes
Hack Squats
270 x 6 - over my head here
230 x 6 x 3 sets - rests < 3 minutes
Pull-ups, Neutral, Assisted
85# assistance x 6 x 4 sets - 90 sec rests
Rear Delt Flye Machine
4 x 15
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Saturday, June 19, 2021
Pick-up Day
BB Rows
165 x 6 x 4 sets - good hold at top
Face Pulls - 3 sets
Lateral Raises - 3 sets
Cable Shrugs - 3 sets
Abench machine crunches - 20, 15, 15
Bike Sprints x 5 @ 20 sec hard/ 100 sec easy
Nice fun easy day - except for bike sprint, those blow.
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