Wednesday, November 17, 2021
Sunrise 1.5 mile 20# weight vest walk
Thursday, November 18, 2021
Early AM 1.75 mile 20# weight vest walk. Damn cold. Not one other person out walking or running.
PM
Bench Press TM 315 week 2
Warm up w/ Bar, 135, 185
225 x 5
255 x 5
285 x 5
315 x 2 -smooth-ass joker
FSL 225 x 50 total in 18 minutes
TRX Inverted Rows x 50 total
RDLs 135 x 10 x 5 sets
Friday, November 19, 2021
Sunrise 1.6 mile 20# weight vest walk
Saturday, November 20, 2021
Deadlift TM 345
Warm Up with 135, 185, 225
245 x 5
275 x 5
315 x 5
365 x 2
245 x 5 x 5
BW Dips x 50 total
TRX Pike Pullups x 50 total
I don’t really like these, but every assisted pull up machine, and every cable pulldown station was in use, some 2 or 3 deep…The problem is holding form on these satisfactorily through the set.
Tuesday, November 23, 2021
OH Press
Warm up with Bar, 95, 115, 135
145 x 5
165 x 5
185 x 5
215 x 1 - 2nd rep failed. This is genuinely shocking.
FSL 145 x 50 total in 19 minutes.
Inverted Rows x 50 total
EZ Bar Curlz - 3 sets
Triceps Rope Pulldown - 3 sets
Face Pulls - 3 sets
The hinge screw on the chest-supported T Bar row device was un-done again. Maybe Loctite will help?
And in a major-ish situation… Two Sundays ago, while pulling a 35# bumper plate off the horn to uncover a pile of change plates beneath it, the 35 behind it came off too, and bounced directly into my shin. It hurt like a motherfucker, but I went on with my workout. Last week I completed 5 vest walks, a BB squat/pushup challenge, plus some RDLs - all without seemingly aggravating my injury. But after deadlifts on Sunday, it hurt as bad as the day of the injury, and I had bruising all around my ankle. I’ve laid off it the last couple days, and it has improved, but I genuinely believe I have a tibia bruise, and a good one at that. Without an x-ray to eliminate a hairline fracture possibility, the only way to know fer shure is an MRI. It doesn’t hurt when I walk, so I’m rolling with that and see if this improves. Fuck it, Chest day erry day!
Hah, yes—this is the answer!
Heal quickly.
Wednesday, November 24, 2021
3.4 mile walk in 1:01. Testing the shin a bit. Just started walking, and just kept going.
Friday, November 26, 2021
Bro-session Chesticles… and pulling, too.
Bench Press
Warm ups with Bar, 135, 165, 195
225 x 5
255 x 3
285 x 1
325 x 2
285 x 6
Smith Machine Incline Press
205 x 14, 6, 6
(Based on assumed 25# bar)
Chin-Ups, Assisted
Warm up with -100#, -70#
BW x 3 - kinda sorry effort
-#70 x 6 x 4 sets
1-arm DB Rows
80# x 40 total
Face Pulls 3 sets
Triceps Rope Pulldown 3 sets
Operating in Bro-licious mode as the shin (presumed bruised tibia) heals.
Even after Thanksgiving feast, my weight still holds under 260lb
Saturday, November 27, 2021
2.25 mile sunset walk
Sunday, November 28, 2021
BB Rows
Warm up with bar, 95, 135, 165, 195
225 x 4, 4, 4, 8
OH Press
Warm up with bar, 95, 115, 135, 165
185 x 4, 4, 4, 6
Chest-supported T-Bar Rows
90 x 12, 10 8, 8
Lateral Raise Machine - 4 sets
Rear Delt Flye Machine - 4 sets
Push-pull joy continues as leg seems to be heeling.
Used Primer 4 reps/set scheme on first two lifts 'cause it sounded kinda sexy. T’was fun! T’was fun!
Monday, November 29, 2021
Sunrise 1.5 mile 20# weight vest walk in 28 min
Tuesday, November 30, 2021
Pull ups (neutral grip)
Assist -115#, -100#, -85#, -70#, -55# x 5 each
BW x 2 - not improving… backsliding?
Assist -40#, -55#, -55# x 5 each
Bench Press
Warm up with bar, 135, 185, 225
255 x 4
275 x 4
295 x 4, 4, 4, 4 -barely
Hammer Strength DY Row - 5 sets
BB Incline Press
135 x 23, 10, 9 (42)
Def not spectacular
Wednesday, December 1, 2021
2.2 mile evening walk
53# KB Swings x 75
Thursday, December 2, 2021
December’s N.O.V. 6000 Pushup Challenge - x 200 tonight
RT= 200/6000 needed by Dec 31st
My elbows are saying “Fuck You” to anyone connected to this impending catastrophe.
Friday, December 3, 2021
December’s N.O.V. 6000 Pushup Challenge - x 225 tonight
RT= 425/6000 goal by Dec 31st
53# KB swings x 100 total
Saturday, December 4, 2021
December’s N.O.V. 6000 Pushup Challenge - x 240 today
RT= 665/6000 needed by Dec 31st
Sunday, December 5, 2021
Squats TM 335 Week 1
Warm up with Bar, 135, 185, 205
225 x 5
255 x 5
285 x 10 - alright
Lat Pulls - 3 heavyish sets
December’s N.O.V. 6000 Pushup Challenge - x 200 today
RT= 865/6000 needed by Dec 31st
I did 70 in between squat sets, then the balance after lat pulls. I’m reserving the right to do more, of course, should I get I wild hair up my ass this evening.
I found myself yesterday just dropping to the floor and busting out 30-35 a couple times just because I was bored, and there was an open spot on the floor. After a few elbow-grinding reps, I’d find a groove and run off a handful without a ton of effort.
Edit: Tacked on another 65 pushups.
265 for the day. 930 of 6000 for the month.
Monday, December 6, 2021
Early morning 1.25 mile walk with 40# weight vest - this blew
BW Pushups x 270 -spread throughout the day
December’s N.O.V. 6000 Pushup Challenge 1200/6000 running total
Tuesday, December 7, 2021
125 BW Pushups before clocking in
Warm ups including 15 more BW Pushups
BB Rows
Warm up with bar, 95, 135, 185
205 x 4
235 x 4, 4, 4, 5
Bench Press
Warm up with bar 135, 185
205 x 5
235 x 5
265 x 11 - it’s amazing how quickly I transitioned from fast/strong to fatigued.
Supersets
TRX Rows - 4 sets
BW Pushups - 4 sets of 15 (60)
Javorek Barbell Complex #1 (half version - sets of 3) x 1 - getting my bearings
Javorek Barbell Complex #1 (full version, 6’s) x 1 - ok, nice first try
December’s N.O.V. 6000 Pushup Challenge 1400/6000 running total after 200 total today.
Wednesday, December 8, 2021
December’s N.O.V. 6000 Pushup Challenge
BW x 225 today
RT= 1625/6000 needed by Dec 31st
I’m keen on getting at least 100 before breakfast and work, so I was good with that. But after work, I got busy with chores/errands and almost forgot to complete my daily quota. Lumped the last 125 in between 9 and 10pm, when I prefer to be loafing on the couch, winding down.
Thursday. December 9, 2021
AM:
BW Pushups x 100
PM:
Deadlift TM 355
Warmup with 135, 185, 225
230 x 5
265 x 5
300 x 10
Supersetted with BW Pushups x 100
Lat Pulls x 3 sets
December’s N.O.V. 6000 Pushup Challenge 1825/6000.
Friday, December 10, 2021
BW Pushups x 100 - before fasting blood draw at 0630
December’s N.O.V. 6000 Pushup Challenge 1925/6000.
Saturday, December 11, 2021
AM:
BW Pushups x 70
PM:
OH Press
warmup with bar, 95, 115
135 x 5
155 x 5
175 x 10 - adequate
Chest-supported T-bar Rows
105 x 6 x 4 sets
BW Pushups x 180
December’s N.O.V. 6000 Pushup Challenge 2175/6000 after 250 total on the day.
Sunday, December 12, 2021
BW Pushups x 175
December’s N.O.V. 6000 Pushup Challenge 2350/6000
Monday, December 13, 2021
Body weight - 255.5 lbs. … almost 30# lost since my April high of 284
AM: BW Pushups x 50
Lunch: BW Pushups x 50
PM:
Squats TM 305
Warmup with Bar, 135, 185, 225
235 x 3
265 x 3 - Like a feather
305 x 6 - Somethin not right - #6 nearly folded me in half. I just feel weak.
BW Pushups x 150
Some supersetted with squats (85)
Hammer Strength High Pulldowns - 4 sets
December’s N.O.V. 6000 Pushup Challenge 2600/6000
Tuesday, December 14, 2021
BW Pushups x 225 -sprinkled throughout the day
December’s N.O.V. 6000 Pushup Challenge 2825/6000
Wednesday, December 15, 2021
BW Pushups x 110 - at work before my lunch break
Bench Press TM 315
Warmups with Bar, 135, 165, 195
225 x 3
255 x 3
285 x 9
BB Rows
work up to 225 x 9
BW Pushups x 90
Band Pull Aparts x 100
December’s N.O.V. 6000 Pushup Challenge 3025/6000
Over half way there! Impressive, man—very impressive!
Thank you. I am starting to notice some cumulative fatigue and some joint pain sneaks in now and then. Just gotta keep up the daily pace!
Thursday, December 16, 2021
BW Pushups x 225 -split between before work, and late evening.
December’s N.O.V. 6000 Pushup Challenge 3250/6000
Friday, December 17, 2021
AM:
BW Pushups x 110
PM:
Warm ups -long version
Deadlift TM 355
Warm up with 135, 225, 225
250 x 3
285 x 3
315 x 1
365 x 1
395 x 1
425 x 1
455 x 0 - Stopped cold at the knees
320 x 5 - Pause at knees each way
Supersetted w/ BW Pushups x 105
Lat Pulls
Drop set 160 x 8, 140 x 6, 120 x 5, 100 x 6
Smoked
BW Pushups x 60 -while making dinner
Pushup total for the day: 275
December’s N.O.V. 6000 Pushup Challenge 3525/6000