Happy cake day!
Saturday, March 11, 2023, part 2
2.4 mile 20# weight vest walk
Monday, March 12, 2023
Warmups with jumping jacks, stretching, BW squats
Squats TM 340 week 1
Bar, 135, 185
225 x 5
265 x 5
295 x 5
225 x 5 x 5
Lat Pulls - 5 sets of 10
BW Dips - 5 sets of 10
Back Raises 3 x 10 with 25# plate on my bald spot
Precor Abench Crunch Machine x 50
Daily Arms and Upper Back
Band Pull Aparts x 100
Face Pulls x 50
EZ Bar Curlz 50# x 50
Triceps Rope Pulldowns x 50
2 Likes
Tuesday, March 14, 2023
Fluff stuff - daily arms and shoulder girdle
Cable Rear Delt Flyes x 50
Face Pulls x 50
Triceps pushdown x 50
Cable Hammer Curlz x 50
2-mile late evening walk
20 minutes stationary bike
2 Likes
Wednesday, March 15, 2023
Bench Press TM 290 week 1
Bar, 135, 155, 170
190 x 5
220 x 5 (yes, I actually loaded 220)
245 x 5 - a little strain-y!
190 x 5 x 5 efficiently
Dead Stop BB Rows (like Penley Rows? but keeping the eccentric)
135-185 x 50 total (the bulk at 155)
DB Goblet Squats x 25
Back Raises 25# x 25
Daily Arms & Shoulder girdle
Face Pulls x 50
Cable Rear Delt Flyes x 50
Triceps Rope Pulldowns x 50
BB Curlz 50# x 50
The FSL 5 x 5 added to my squats on Monday have left me surprising crippled. I tried to walk it out on lunch break today, but I just looked like Frankenstein’s monster trying to
speed walk.
2 Likes
I had a head cold that started Sunday afternoon, and morphed into something a little more debilitating on Thursday. So a very limited log:
Thursday, March 16, 2023
10 minutes restorative stretch yoga
Friday, March 17, 2023
2.25 mile evening walk
Saturday, March 18, 2023
Warmup with speed rope, stretching and foam roller. And disassembling a 7-year-old gas grill and dragging the parts to the trash.
Deadlift TM 405
135, 225, 225
265 x 5
305 x 5 - I knew right here this wasn’t going to be a great day.
345 x 5 - I moved this competently, with command, but it wasn’t spectacular.
FSL 265 x 5 x 1 set only. I was clammy and feeling awful at this point, so I tapped out.
After toughing it out Monday and Wednesday, and taking an extra day off from Friday, I thought I could give it a pretty good go today. Instead, I was just a trembling and tired pathetic mess and chose to live to fight another day.
2 Likes
Monday, March 20, 2023
OH Press TM 180
Bar, 95
115 x 5
135 x 5
155 x 5
115 x 5 x 5
Chest Supported T-Bar Row x 50
Back Raises 25# x 50
Triceps Rope Extensions x 50
Face Pulls x 50
EZ Bar Curlz 60# x 50
Did some shrugs with a trap bar loaded with 175#. I literally loaded with plates I found scattered about the functional bullshit machines room… all while waiting for a cable to open up to do some rear delt flyes (since all the DBs to properly load RDFs were scattered to hell and gone)
2 Likes
Tuesday, March 21, 2023
20 minutes stationary bike
Triceps Rope Pulldown x 50
Cable Hammer Curlz x 50
Face Pulls x 50
Cable Rear Delt Flyes x 50
2 mile walk
2 Likes
Wednesday, March 22, 2023
Squat TM 340
Bar, 135, 185, 225
245 x 5
275 x 5
305 x 5
245 x 5 x 5
BW Dips x 50
Pull Ups, Assisted
70# assist x 10, 6
55# assist x 8, 8, 6
Back Raises w 25# - 3 x 10
Ab Rollouts - 3 x 10
Band Pull Aparts x 100
Face Pulls x 50
Triceps Rope Extensions x 50