Friday, February 10, 2023
1.5-mile run in 14:35
2-mile walk
Saturday, February 11, 2023
OH Press TM 175 deload
Bar, 95, 115
135 x 3
155 x 2
175 x 2
BW Dips 3 x 10
Pull-ups, assisted
85# x 10
70# x 8
55# x 6
Triceps rope pulldowns - 3 sets
Rear Delt Flye machine - 4 sets
20 minutes stationary bike
Sunday, February 12, 2023
3.5-mile walk in the park
Monday, February 13, 2023
New cycle
Squats TM 335 week 1
Bar, 135, 165, 195
225 x 5
255 x 5
285 x 11 - really solid set
BB SLDL
135, 185, 225 x 5
265 x 10
Leg Curlz
4 x 10 x 120
Standing Calf Raises - 3 sets
Ab rollouts - 3 x 8
Band Pull Aparts x 100
KB Swings 50# x 35, 30, 20, 15
Gym wasn’t too crowded, but the racks were. A dude already waiting offered to let me work in. We were about the same size so racking and the weights were all comparable.
I notice that whenever I work in with someone else, rest periods get curiously short. This workout was not different. Up until the last set it was load and go. It all seemed to work out in the end. I kept up the good pace and got this workout completed in just over an hour.
Nice work!
Yup. Thank you. That work, and everything else led to a bit of crippling misery for the following 36 hours, especially the calf work…
Tuesday, February 14, 2023
20 minutes stationary bike
2 mile walk
Face Pulls x 50
Wednesday, February 15, 2023
Bench Press TM 285
Bar, 135, 155,
185 x 5
215 x 5
245 x 10
DB Bench (slight decline)
65#s x 14, 13, 12, 11
BB Rows
135 x10, 155 x 8, 185 x 8, 205 x 8
Triceps Rope Pulldowns - 4 sets
Face Pulls x 50+
Post post-workout meal walk - 2 miles in the dark cold
My posterior chain is still sore from Monday, so I took some extra laps in my wife’s van and her heated driver’s seat for some relief…
Thursday, February 16, 2023
20 minutes stationary bike sprints - 08/12 sprints/cruise
Friday, February 17, 2023
Warmup with speed rope, stretching, foam roller
Deadlift TM 395
135, 225
265 x 5
295 x 5
335 x 10 - These were hard to get.
Hack Squat Sled
90, 180
270 x 6, 5, 5 - hard work
Leg Extensions
160 x 12, 12, 13, 12
Seated Calf Extensions - 4 sets
Ab Rollouts - 3 x 8
Real late night session. They were turning out lights as I was doing ab roller. I knew it was real when they turned off the wi-fi.
It was a real treat to actually get to use the hack squat. Our current crop of gym bros and bro-ettes all love that machine and occupy it for 30-40 minutes for a group of 2 or 3, ALL while taking powerlifter-like rests in between sets. I hate them all. Monkey-see monkey-do is bad for gym workflow.
I got in about 75 minutes before closing and had to hustle. When I went to warm up, only 2 of the 8 racks were occupied. When I returned, they were ALL occupied. At 9pm. On a Friday night.
Saturday, February 18, 2023
Active Recovery & Fluff Fun
4 Cycles of
5 minutes stationary bike
10 BW Squats
10 Spidermans or 5 Inchworms (alternating)
Cable Curlz x 50
Cable Hammer Curlz x 50
Rear Delt Flyes x 50
1.8-mile late night walk
Sunday, February 19, 2023
OH Press TM 175
Bar, 95, 95
115 x 5
130 x 5
150 x 12
Lat Pulldowns
100 x 15
120 x 12
130 x 10
140 x 8
150 x 6
BW Dips x 15, 12, 10
Snatch-grip High Pulls
5 x 3 x 135
SS with
Trap Bar Shrugs
5 x 10 x 145
Lateral Delt Raises - 4 sets
Rear Delt Flye Machine - 4 sets
I guess I got a wild hair up my ass to do some extra accessory work… so there it is. Mostly done in fun.
Monday, February 20, 2023
2-mile walk w/ 20# weight vest
plus a 1-mile lunch break walk
(I do these most workdays, but don’t log it often)
Tuesday, February 21, 2023
Squat TM 335 week 2
bar, 135, 185, 225
235 x 3
275 x 3
305 x 8 - good as any, better than many.
Left knee revolted or I may have considered another rep or two…
BB SLDLs
135, 185, 225
285 x 8
Leg Curlz
140 x 10 x 4 sets
Standing Calf Raises - 3 sets to failure
Ab Rollouts 3 x 10
Band Pull Aparts x 100
Stationary bike sprints 3 x :30
Doing 30 second sprints instead of 8s or 20s is a world of difference. About 15 seconds in it starts to suck, and at 20 I can genuinely feel myself petering out. With 8s I don’t have time to change resistance like I do with 20s and 30s. Maybe I’ll stick to 20s for a while and see how that goes.
Wednesday, February 22, 2023
1-mile lunch break walk
1.5-mile run in 14:10
1.3ish-mile incline walk in 22 minutes
Edit: Forgot about the gun show:
50 Cable Curlz
50 Cable Hammer Curlz
Thursday, February 23, 2023
Bench Press TM 285 week 2
Bar, 135, 170
200 x 5
230 x 5
255 x 9
DB Incline Press
60’s x 14, 13, 12, 9
Chest Supported T-Bar Row
95 x 8 x 4 sets
Cable Rows (low supine grip) - 4 sets
Triceps Rope Pulldown - 3 sets
Rear Delt Flye Machine - 4 sets
Lunch break 1-mile walk
1.75-mile walk w/ 20# vest after the lift.
Friday, February 24, 2023
Weather canceled a normal walk, so on the dreadmill:
3-12-30 - That trendy thing where you go 3 mph @ 12 incline for 30 minutes. I see people do this at the gym all the time, only they are leaning back and hanging on for dear life thus negating the effect of the incline.
Saturday, February 25, 2023
Warmup with speed rope, stretching & foam roller
Deadlift TM 395 week 2
135, 225, 255
275 x 3
315 x 3
355 x 10 - One short of a massive rep PR
Hack Squat Sled
90, 180
270 x 6
270 x 8 - great set
Ab Rollouts - 4 x 8
Band Pull Aparts x 100
Seated Calf Raises - 4 sets
Quad Extensions - 160 x 15, 12, 12
With lousy weather, the gym was as crowded as a weeknight. With warm ups and wait times, still got it all in under 90 minutes. Left feeling awesome. Shoved a bunch of poultry and beef and liquids down my gullet, then went to donate blood.
Monday, February 27, 2023
OH Press TM 175 week 2
Bar, 95, 105
125 x 5
145 x 3
165 x 7
Pull-ups, Assisted (wide, pronated grip)
70# assist x 10
55# assist x 8, 8, 7, 7
supersetted with
BW Dips 5 x 10
DB Rear Delt Flyes - 4 sets
DB Lateral Raises - 4 sets
Triceps Rope Pulldowns - 5 sets
Tuesday, February 28, 2023
Lunch break 1-mile walk - it seemed to be into a wicked breeze the whole loop.
Incline walk 1.5 miles in 30 minutes at 12 incline
Wednesday, March 1, 2023
Warmup with BW back raises 3 x 10
Squat TM 335 week 3
Bar, 135, 185, 225
250 x 5
285 x 3
320 x 7 - best work in a long damned time!
BB SLDL
135, 185, 225
275 x 3
300 x 7
Leg Curlz - 3 sets to failure
Standing Calf Raises - 3 sets to failure
Ab rollouts - 4 x 9
Band Pull Aparts x 100
Oh, and a lunch break walk with a co-worker that recently had hip replacement surgery, so it took 25 minutes.
Thursday, March 2, 2023
Cable rear delt flyes x 50
Cable Curlz x 50
Cable Hammer Curlz x 50
1 mile run in 9:21
2-mile walk
Friday, March 3, 2023
Bench Press TM 285 week 3
Bar, 135, 170, 190
215 x 5
245 x 3
270 x 6 - all solid reps
DB Bench (slight incline)
70#s x 15, 11
80#s x 7, 7, 7
Chest Supported T-Bar Rows - 4 sets
Triceps Rope Pulldowns - 4 sets
Rear Delt Flye Machine - 3 sets
Saturday, March 4, 2023
3.5 mile walk in the park
Sunday, March 5, 2023
warmup with speed rope, foam roller, stretching
Deadlift TM 395 week 3
135, 225, 255
295 x 5
335 x 3
375 x 7 - technically a Rep PR
Hack Squat Sled
90 x 5, 180 x 5
270 x 3
360 x 4 - too big of a jump. Rep 5 wasn’t gonna happen.
Leg Extension - 3 sets
Seated Calf Raises - 3 sets
Precor Abench crunch thing- x 50
Awesome!
Yeah, man! This has been a real good week.
Monday, March 6, 2023
3.25 mile walk
Tuesday, March 7, 2023
DB Rear Delt Flyes - 5 sets
OH Press TM 175 week 3
Bar, 95, 115
125 x 5
145 x 3
165 x 8
BW Chin Ups - 5, 5, 5, 5, 3+2
BW Dips - 12, 10, 10, 10, 8
Lat Pulldowns (wide neutral grip) - 3 sets
Lateral Raises - 3 sets
Triceps Rope Pulldowns - 5 sets
Cycle ended with a strong week. A rep PR on the DL, a post-plague PR for squats, and some ground re-gained on my bench and overhead press. Plus, I was able to do some BW chins without my elbows wanting to eject from my body.
Wednesday, March 8, 2023
1-mile lunch break walk
2.25 mile walk with 20# vest
Fluff Stuff:
Face Pulls x 100
Cable Rear Delt Flyes x 100
Cable Curlz x 50
Cable Hammer Curlz x 50
Thursday, March 8, 2023
Deload week
Squat TM 335
Bar, 135, 185
225 x 5
265 x 3
315 x 2
340 x 1 - Doinked the rack on descent and nearly crashed and burned.
Bench Press TM 285
Bar, 165, 195
225 x 3
255 x 3
285 x 2 - Never felt warmed-up at any point in this workout.
Chest-supported T-Bar Row - 4 sets
Friday, March 10, 2023
2.25-mile walk with 20# vest - racing the break in the rain.
Saturday, March 11, 2023
Deload week
Deadlift TM 395
135, 225, 275
315 x 5
365 x 3
405 x 1 - A l’il more challenging than it should have been.
OH Press TM 175
Bar, 95, 115
135 x 5
155 x 3
175 x 3
Pull-ups, Assisted
70# assist x 8
55# assist x 8
40# assist x 6, 6
That was a pleasant little break. New cycle starts Monday.