Friday, May 19, 2023
Squats TM 315 week 2
Bar, 135, 165, 195
225 x 3
255 x 3
285 x 10
BW Dips x 50
BW Pullups (neutral) x 5, 5, 5, 5, 4, 3, 3 (30)
Back Raises 25# x 50
Face Pulls | Triceps Pulldowns | Standing Calf Raises x 2 sets each
2 Likes
Saturday, May 20, 2023
1-mile run in 10:00
2.25-mile walk with 24# vest
2 Likes
Sunday, May 21, 2023
Warm up with speed rope, stretching, foam roller
Bench Press TM 275 week 2
bar, 135, 175
195 x 3
220 x 3
250 x 10 - reasonably solid
DB Incline Press
60#s x 10, 12, 12, 12, 10
Kroc Rows
85#s x 22, 13 - It’s been 5 years since I’ve done these.
Ab crunch thingy x 50 total
Rear Delt Flye Machine - EZ Bar Curlz - Triceps Rope Pulldowns - 2 sets each
2-mile walk w/ 24# vest
2 Likes
Monday, May 22, 2023
Stationary bike sprints 6 x :20, with 2 minute cruising recovery.
2-mile walk with 24# vest
2 Likes
Tuesday, May 23, 2023
Deadlift TM 365 week 2
135, 225
260 x 3
295 x 3
330 x 10 + 1 bonus rep to hoist it into the rack
BW Dips x 12, 11, 10, 10, 10
Chin Up Assisted
55# assist x 5
25# assist x 6, 6
BW x 5
40# assist x 6, 6, 5
Leg Curlz x 3 sets
Calf Raises - 4 sets
EZ Bar Curlz 70# x 14, 9
Skull Crushers 70# x 15, 15
2-mile walk w 24# vest
2 Likes
Wednesday, May 24, 2023
25 minutes stationary bike
Face Pulls x 50
quick late-night session
Thursday, May 25, 2023
OH Press TM 175 week 2
Bar, 95, 115
125 x 3
140 x 3
160 x 10
Chest Supported T-Bar Row
45, 95, 120
135 x 9
Hammer Strength Incline Press
98, 148, 188
238 x 11
Cable lateral raises - 3 sets
Triceps Rope Pulldowns - 3 sets
DB Rear Delt Flyes - 3 sets
Another late-night session - started at 2115, following my daughter’s final middle school symphonic performance.
2 Likes
Friday, May 26, 2023
3±mile walk
Saturday, May 27, 2023
Warmup with speed rope, foam roller, stretches, jumps
Squat TM 315 week 3
Bar, 135 205
235 x 5
265 x 3
300 x 8 - pretty grindy
BW Pull Ups (neutral grip) 5, 5, 5, 5, 4
BW Dips 5 x 10
BW Back Raises x 50
Standing Calf Raises | EZ Bar Curlz | EZ Bar Triceps Extensions - 2 sets each
2 Likes
Sunday, May 28, 2023
3.5 mile walk
Monday, May 29, 2023
Warmup with speed rope, foam roller, stretching, medicine ball throws
Bench Press TM 275 week 3
bar, 135, 185
205 x 5
235 x 3
260 x 8 - solid set
DB Incline Press
65s x 10, 70s x 10, 75s x 10, 80s x 10/8
Kroc Rows
90#s x 21
Crunch chair x 50
Triceps V-Bar Pushdowns - 3 sets
Face Pulls - 3 sets
Cable Lateral Raises - 3 sets
Crowded for a holiday. Most impressive thing I’ve seen in a while: normal-sized dude doing Barbell Hack Squats with more than 2 plates - flawlessly.
2 Likes
Monday, May 29 part 2
3.5-mile evening walk
Tuesday, May 30, 2023
30 minutes stationary bike
3-mile walk
Wednesday, May 31, 2023
Deadlift TM 365 week 3
135, 225
275 x 5
315 x 3
345 x 8 - clean
BW Chins 5, 5, 5, 5
Lat Pulls - 3 sets
BW Dips - 5 x 10
Leg Curlz - 3 sets
Not a lot of energy tonight. Seems like general fatigue.
2 Likes