Tuesday, November 29, 2022
Incline Walk: 3-12-30 thing. 3mph, 12% incline, 30 minutes. Actually, a little challenge
Rear Delt Flye Cables - 4 sets
Wednesday, November 30, 2022
Warmup with jumping jacks and stretching
Deadlift TM 365
135, 225, 225
275 x 5
315 x 3
345 x 10
MTS V-Squat
170, 190, 210 x 5
230 x 10
Abench Crunch 4 x 15
BW Neutral Grip Pull Ups x 5, 5, 5 - golfer’s elbow still a severe issue
70# EZ Bar Curlz x 10, 8, 8
The entire Fresno metro area was doing leg day. It was a hassle to get a spot to DL. It was another 15-minute wait to get the V-squat, after giving up on getting the hack squat. I could go 10 days in a row and not see a soul on the V-squat, but not tonight…
3 Likes
Thursday, December 1, 2022
37 minutes stationary bike. Had to listen to the whole album…
Friday, December 2, 2022
OH Press TM 175 week 3
Bar, 95, 115
135 x 5
145 x 3
165 x 8
BW Dips 5 x 10
Chin Ups, Assisted
70# x 8, 55# x 10, 8, 8, 8, 8
Chest Supported T-Bar Row
45 x 8, 70 x 8,
95 x 6, 6
Rear Delt Flye Machine - 3 sets
2 Likes
Sunday, December 4, 2022
Deload Week
Warmups with stretch, speed rope, foam roller
Squats TM 310 deload
Bar, 135, 185
225 x 5
255 x 5
285 x 3
315 x 1
RDLs
135, 185 x 5
225 x 3
265 x 3
295 x 2
Leg Curlz - 3 sets
Lat Pulls - 3 sets
2 Likes
Monday, December 5, 2022
1.5-mile run in 15:04
30 minutes stationary bike
2 Likes
Tuesday, December 6, 2022
Bench Press TM 280 Deload
135, 165, 195
225 x 3
255 x 2
285 x 1
DB Incline Press
60#s x 8 x 3 sets
BB Rows
135, 165, 185, 185 x 5
20-minutes stationary bike
2 Likes
Wednesday, December 7, 2022
54 minutes stationary bike to no place special
Thursday, December 8, 2022
Deadlift TM 365 Deload - poorly executed
135, 225, 225
255 x 3
295 x 3
335 x 2
365 x 1
405 x 0 - hook grip failed
405 x 3 - straps made these ‘easy’
Abench crunch machine x 50
Front Squats
Bar, 95
135 x 3
155 x 3
185 x 3
225 x 1
20 minutes stationary bike
2 Likes
Friday, December 9, 2022
1-mile run in 9:57
30 minutes stationary bike
Saturday, December 10. 2022
Warmup with speed rope, stretching & foam roller
OH Press TM 175 Deload
Bar, 95, 115
135 x 5
155 x 3
175 x 3
Lat Pulls - 4 sets
BW Dips 3 x 8
RDFs 2 sets
20 minutes stationary bike
2 Likes
Been falling behind on logging…
Sunday, December 11, 2022
2-mile walk + 20# vest
Monday, December 12, 2022
Barf-o-rama. Weight loss and an ab workout
Tuesday, December 13, 2022
3-mile evening walk
2 Likes
Wednesday, December 14, 2022
Squats TM 320 week 1
Bar, 135, 165, 195
215 x 5
245 x 5
275 x 10 - capped, still feeling those stomach issues
RDLs
135, 185
225 x 5
255 x 10
Leg Curlz - 3 sets
Abench Crunch Machine - some for some
15 minutes stationary bike - late workout and ran out of patience
Started close to 1900 so I was eager to get in and out in a jiffy. Good thing about starting that late is that the broccoli-haired high school kids have all left by then.
2 Likes
Friday, December 16, 2022
Bench Press TM 285
135, 135, 165
185 x 5
215 x 5
245 x 10 - pretty frickin’ docile.
DB Bench -slight decline
70#s x 10, 10, 8, 8, 8
Cable Rows
100 x 10 x 5 sets
Triceps Rope Pulldowns x 4 sets
Incline Prone Ys - 3 sets
2 Likes
Sunday, December 18, 2022
Warmup with speed rope, stretching & foam rolling
Deadlift TM 375 week 1
135, 225, 225
245 x 5
280 x 5
320 x 10 - capped
Leg Press
4 x 10 x 478
Chest-supported T-Bar Rows - 4 sets
EZ Bar Curlz - 70# - 3 sets
Abench Crunch machine - 50 or so
I’ve had some pretty severe recovery issues this week. For instance, my rather pedestrian squat workout on Wednesday left me crippled from Thursday night to Saturday as if I had done some high-volume work. I presume the stomach issues that started Monday have played a part in that. That’s why I capped my top DL set at 10.
2 Likes
Monday, December 19, 2022
3+ mile walk
Tuesday, December 20, 2022
Warmup with speed rope, foam roller, stretching
OH Press TM 170
Bar, 95, 105
115 x 5
130 x 5
145 x 12
95 x 10 x 5 sets - last few sets were hellish
Lat Pulls - 5 sets
Triceps rope extension - 5 sets
BB Shrugs - 3 sets
Lateral Raise Machine - 4 sets
Rear Delt Flye Machine - 4 sets
Abench Crunch Machine
20 minutes stationary bike
I had a 2 1/2 hour window where I had no place else to go, so I went ham on assistance work.
5 Likes
Wednesday, December 21, 2022
3+ mile walk in the park
Thursday, December 22, 2022
quick warmup with jumping jacks and some basic stretching
Squats TM 320 week 2
Bar, 135, 165, 195
225 x 3
255 x 3
290 x 10 - started shaky, some great reps thru middle, then petered out quick at end
RDLs
135, 185, 225
265 x 10
Leg Curlz - 3 sets
Abench Crunch Machine - 50 or so
Very efficient workout.
2 Likes
Saturday, December 24, 2022
warmup with speed rope, stretching, foam roller
Bench Press TM 285 week 2
Bar, 135, 135, 165
195 x 3
225 x 3
255 x 1
255 x 9
DB Decline Press
65#s x 12, 12, 10, 9, 9
Cable Rows 100# - 1 set
120# x 4 sets
Triceps Rope Pulldown - 4 sets
DB Rear Delt Flyes - 3 sets
With the gym closing at 2pm for Christmas Eve, it was insanely packed. Just waded my way through like everyone else.
3 Likes
Sunday, December 25, 2022
2-mile evening walk
Monday, December 26, 2022
Deadlift TM 375
135, 225
265 x 3
300 x 3
340 x 10
Leg Press
5 x 10 x 478
Lat Pulldowns (neutral wide grip)
5 x 10 x 120
EZ Bar Curlz - 55# x 18, 8, 7 - 30sec rests
Crunch machine - 5 sets
Calf Extension machine 5 sets
2 Likes
Monday, December 26, 2022 part 2
2.25-mile evening walk
Tuesday, December 27, 2022
30 minutes stationary bike
Wednesday, December 28, 2022
OH Press TM 175 week 2
Bar, 95
115 x 3
135 x 3
155 x 1 over-warmup
175 x 1 over-warmup 2
155 x 9
BBB - 5 x 10 x 95
Wide-grip Lat Pulldowns
4 x 10 x 120
Triceps Rope Pulldowns - 5 sets
DB Rear Delt Flyes - 3 sets
2.25-mile walk
2 Likes
December 30-January 3 - I spent an unfair portion alternately vomiting or violently shitting olive drab mud. I felt human enough through a few hours into a false improvement on Sunday to take a 2.5+ mile walk. But the nightmare returned, and I was useless until Tuesday afternoon. I took another easy 2.25 mile walk Tuesday night.
Wednesday, January 4, 2023
Squats TM 320 week 3
Bar, 135, 185, 225
245 x 5
275 x 3
305 x 5 - first 4 were light and strong. #5 got suddenly serious. Capped it there.
RDLs
135, 185
225 x 5
255 x 5
285 x 5 - Lost tightness on last rep and may have tweaked my back a little. It will let me know tomorrow.
Leg Curlz - 3 sets
Hammer strength high pulldowns - 5 x 10 x 180
Band Pull Aparts x 100
Did it all by feel. I had lost about 7 or 8 lbs by the time the lost weekend was all over, and appetite is not all back, so energy sunk quickly.
On the other hand, I was giddy to be back in the gym.
2 Likes
glad you’re feeling a little better, except no appetite, and back in the gym.
2 Likes
Thursday, January 5, 2023
1.5 mile run in 15:00
1.5 mile walk afterward
2 Likes
Friday, January 6, 2023
Warmup with speed rope, stretching
Bench Press TM 285 week 3
Bar, 135, 165, 195
215 x 5
240 x 3
270 x 1 over-warmup. Slow. Foreshadowing…
270 x 4?!?!? - The collapse continues
DB Incline Press (15deg)
60#s x 10 x 5 sets
Cable Rows
120 x 10 x 5 sets
Triceps Rope Pulldowns 5 x 10
Face Pulls x 100
1-mile run in 10:04
3 Likes