Tuesday, September 14, 2021
Sunrise Walk 1.6 miles with 20# vest
Afternoon
Squats TM 325
Bar x 10
135 x 5
185 x 5
225 x 3
225 x 5
260 x 5
295 x 1
325 x 1 - dutifully executed
295 x 10 - satisfactory
Pull Ups, Assisted
Assist 115#, 100#, 85#, 70#, 55#, 70#, 85# x 5 each (35 total)
Back Raises
BW x 10 x 5 sets
Abench Crunch Machine x a bunch
This was an efficient and adequate workout. An even hour start to finish. Not bad for a crowded-as-fuck Tuesday.
Wednesday, September 15, 2021
Early AM - Stationary Bike 20 minutes
Sunset 2 mile walk
mini WaLRUS circuit
@BW - 5 x thru
KB Swings (53#) x 10
Pushups x 10
Band Pull Aparts x 20
Thursday, September 16, 2021
Sunrise 2 mile walk with 20# vest
Afternoon
Bench Press TM 310
Bar x 15
135 x 8
185 x 5
215 x 5
250 x 3 - It is 3’s week after all
280 x 1
310 x 1 - Nicely taken
280 x 10 - I was reminded at the end of the set that I had a flu shot yesterday.
215 x 50 Malcolm X style (8, 8, 8, 7, 6, 5, 4, 4)
BB Rows
135 x 5
165 x 5
185 x 5
205 x 5 x 3 sets
Triceps Rope Pulldown
3 sets
Face Pulls
3 sets
Nice little beat down
Friday, September 17, 2021
Early AM 20 minute stationary bike
Intended to do a WaLRUS circuit when I got home from work, but the day was so shitty, I had a stomach ache from all the stress. So instead, I went and sat in the hot tub. It was set in energy saving mode so it was lukewarm - another disappointment.
Saturday, September 18, 2021
Warm Up
Deadlift TM 325
135 x 5
185 x 5
225 x 3
255 x 3
285 x 3
325 x 3 x 3
Front Squats - first time in, like, 4 years
135 x 2
155 x 2
175 x 2
195 x 2 -yikes
Nope. I still hate front squats.
Pull-Ups, Assisted (neutral grip)
Assist with 115#, 100#, 85#, 70#, 55#, 40# each x 5
After the strong 5 with 40# I went bodyweight, and could barely get 1. Hung for about 10 seconds at the halfway point and did a slow eccentric.
Machine Curls -4 sets
crunch machine x 50 or so total
Sunday, September 19, 2021
WaLRUS circuit with 20# vest
5 x each
KB 53# Swings x 10
Vest Squats x 10
Vest Pushups x 10
KB 53# Rows x 5 each arm
Band Pull Aparts x 20
Started off with a bang - then dragged thru the finish - Just under 18 minutes
It’s nothin’ fancy, but it’s honest work.
Monday, September 20, 2021
OH Press TM 205
Bar x 15
95 x 5
115 x 5
135 x 3
145 x 3
165 x 3
185 x 1
205 x 1
185 x 10 - That’s more like it!
165 x 3
145 x 8
Hammer Strength Decline Press
186 x 8 x 8 sets - 30 sec rests - smoked
Chest Supported T-Bar Rows
105 x 8 x 4 sets
Lat Pulls - 4 sets
Crunch machine thing - x 50 total
The top Press set felt beastly, and I hadn’t been feeling that way lately. Experiencing a swirl of stupid at work lately, and it felt fucking awesome to take it out on some iron, mean mugging little gym bros waiting for my rack, lasciviously leering at booty girls… it was a great hour and fifteen minutes to be alive.
Tuesday, September 21, 2021
Early AM 20 minute stationary bike ride
Sunset 2 mile walk
Wednesday, September 22, 2021
Early AM 1.6 mile 20# Vest Walk
Afternoon
Squats TM 325
Bar x some
135 x 6
185 x 3
225 x 3
245 x 5
275 x 3
315 x 1
345 x 1
315 x 7 - Satisfactory
Pull-ups, Assisted
Assist w/ 115#, 100#, 85# x 5 each
#70 x 8, x 7
Back Raises w/ 10# plate above head x 50 total
Rear Delt Flye Machine - 3 sets
Abench Crunch Machine - x 50 total or so
Thursday, September 23, 2021
AM stationary bike ride 20 minutes
Friday, September 24, 2021
1 mile walk to gym
Bench Press TM 310
Bar x 15
135 x 8
165 x 5
195 x 5
235 x 5
265 x 3
295 x 1
325 x 1
295 x 8 - Adequate
265 x 3
235 x 12
BB Rows
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5 x 3 sets
Hammer Strength Incline Press
3 or 4 sets of 10 with 188, I guess
Walk home 1 mile - in the dark.
Frustrated because I have to wait for every apparatus I want to use. It’s Friday night for fuck’s sake, but I guess people want their teens out of the house, so they drop them off in groups at the gym. My valuable hard-work time is their fuck-around and socialize time. FUCK THAT
Sunday, September 26, 2021
Warm up
Deadlift TM 355
135 x 10
225 x 3
265 x 5
300 x 3
340 x 3 x 3
Pullups, Assisted, Neutral Grip
Assist@ 115#, 100#, 85# x 5 each
@70# x 6, 6, 6, 7
Precor Abench crunches x 75ish
Preacher Curls - 3 sets
2 mile evening walk
Cool observance - On the way out of the gym, I saw an old Cadillac that looked like it came right out of Goodfellas - except it was bright Peach instead of Pink. The guy getting out must’ve been 80 and 7 feet tall.
Dumb observance - Dudes in the rack next to me were doing box squats. The guy doing the ‘instructing’ got stapled to the box. With one plate. A fully grown man couldn’t get off the box with 135. His buddy (also fully grown man) struggled to figure out what to do. Before I could hop up and pluck the bar off the little bitch’s back, he dumped it back - straight on to the box. Even with one plate, there has to be some damage to the bar.
One fucking plate.
Monday, September 27, 2021
20 minutes stationary bike
Tuesday, September 28, 2021
Pre-sunrise 1.6 mile walk w/ 20# vest
Afternoon
OH Press TM 205
Bar x 15
95 x 8
115 x 5
135 x 3
155 x 5
175 x 3
195 x 1
215 x 1
195 x 6 Meh again. Something tweaked in right shoulder on rep 6
175 x 3
155 x 8
Chest supported T-Bar Rows
105 x 10, 8, 7
Hammer Strength Decline Press
196 x 12, 12, 12, 8, 6
Hammer Strength High Pulldowns
3 x 10 @ 90/ each
Lateral Raise Machine - 2 sets to nice pump
Wednesday, September 29, 2021
20 minute stationary bike
Thursday, September 30, 2021
2 mile evening walk
Quick Circuit
5X Thru
KB 53# Swings x 15
BW Pushups x 15
Band Pull Aparts x 20
Friday, October 1, 2021
20 minutes stationary bike
Cable Face Pulls
Cable Lateral Raises
Saturday, October 2, 2021
Warm up, even some box jumps for old times sakes
Squats TM 335
Bar x 10
135 x 5
165 x 5
195 x 3
225 x 5
255 x 5
285 x 10
Chin Ups, Assisted
115, 100, 85, 70 x 5
#55 Assist x 6, 6, 6
RDLs
225 x 8 x 3
Leg Curlz - 3 sets
Precor Abench Crunches - about 50 or so
Overcame poor attitude to have a productive workout.
your pressing is insane dude
Sunday, October 3, 2021
Bench Press TM 315
Bar x 20
135 x 8
165 x 5
185 x 5
205 x 5
235 x 5
265 x 11 - I just seem to run out of gas. I did burn thru these really quick <15 min
BB Bench Press (slight decline)
70’s x 15, 14, 12, 9
BB Rows
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5
Rear Delt Flye Machines - 3 sets
Chest Flye Machine - 2 sets - same machine as RDFs - and, since I was there…
Triceps Rope Pulldown - 3 sets
Tuesday, October 5, 2021
Deadlift TM 365
135 x 10
185 x 5
225 x 3
225 x 3
255 x 5
285 x 5
315 x 10
Hack Squat Sled
90 x 5
140 x 5
180 x 5, 5 - first time back on the HSS since I fucked my hip flexor / upper quad area - whatever it was that I hurt.
Pull-ups, Assisted - neutral grip
115#, 100#, 85#, 70#, 55#, 70# x 5 each
DB Hammer Curlz - 25# DBs x 3 sets to failure
Calve Raises - couple of sets
Wednesday, October 6, 2021
2 mile evening walk
Thursday, October 7, 2021
OH Press TM 210
Bar x 20
95 x 5
120 x 3 x 2
140 x 5
160 x 5
180 x 9 - sub par
Chest Supported T-Bar Rows
100 x 8 x 4
Lat Pulls
130 x 8 x 4
Precor Abench crunches x 50 total
My energy levels tailed off hard midway thru back work… maybe later start time, maybe it’s just been a busy week.
Saturday, October 9, 2021
14 hours Disneyland Queue Shuffle - I lost 3 pounds and $1,200
Monday, October 11, 2021
2 mile pre-sunrise walk - damn, it’s cold and breezy.
Tuesday, October 12, 2021
2 mile sunrise walk
Squats TM 335
235 x 3
265 x 3
300 x 8 - Hard focus on form. Good set despite really tight hips from all the driving this past weekend.
Chin Ups - Assisted
85# Assist - 5 sets of 8
supersetted with
BW Dips
5 sets of 8
BW Back Raises
3 sets of 16
Precor Abench Crunch contraption
3 sets of 16
Machine Rear Delt Flyes
3 sets of 16
Had a rush of nausea that lasted about an hour. When I got home, my BP read 111/73. Sounds good but this was immediately after a thorough workout and should have been elevated a bit. I had some change in meds lately, and I’ve got to get a hold of this. I shouldn’t have my ass kicked by this rather pedestrian workout.
Wednesday, October 13, 2021
2 mile evening walk
Thursday Sick
Friday, October 15, 2021
Bench Press TM 315
225 x 3
250 x 3
280 x 10
TRX Fat Man Rows
52 Total (10, 10, 9, 7, 6, 5, 5)
DB SLDLs
70# DBs x 10 x 5 sets
Triceps Rope Pulldown
2 sets
Face Pulls
2 sets
Sunday, October 17, 2021
Warm Up, Speed Rope, Stretch, Foam Roll, 15 Box Jumps
Band Pull Aparts x 100
Deadlift TM 365
265 x 3
295 x 3
330 x 8 - Good clean effort
Assisted Pullups (Neutral grip)
115# assist, 100#, 85# x 6 each
70# assist x 6 x 4 sets
Bar Dips - supersetted with pullups
Warmup with 55# assist x 5
BW x 8 x 5 sets
Hammer Strength High Preacher Curlz - 3 sets
Precor Abench Crunch x 50 total
2 mile evening walk
Monday, October 18, 2021
AM 20 minutes stationary bike
PM
KB swings (53lb) x 25 x 4 sets
KB side bends x 50/side
Band pull-aparts x 100