Sunday, August 27, 2023
Deadlift
135x10, 225x6, 275x3
315x3
365x2
405x1 - wasn’t feeling any bigger bites
OH Press
Barx15, 95x6, 115x5, 135x5
155x3
175x3
195x2
215x0 - got my head through, but then my legs wobbled drastically.
Chin Ups
BW x 10 - whoa! Holy shit a PR!
BW x 6 - pretty gassed by this time
Leg Press - 2 sets
Nice work!
Thank you. I was genuinely stunned when I rolled past #7. 8 and 9 were smooth, then had a grind for #10.
Tuesday, August 29, 2023
Pre-sunrise 2-mile walk
Squats TM 335 week 1
Barx10, 135x6, 165x5, 195x3
225 x 5
255 x 5
285 x 12 - I was seriously pissed at the world and took it out on my glutes…
BB SLDL
135x5, 195x5, 235x5
265 x 12 - Lungbuster
Lat Pulls
115x10, 145x8
160 x 8, 7
Leg Extensions - 3 sets
Band Pull-aparts x 100
EZ Bar Curlz 70# - 2 sets past failure
Wednesday, August 30, 2023
Pre-sunrise 2-mile walk
Moonrise 2-mile walk - Actually this was just an excuse to walk to an open space to watch the Sturgeon Blue Super Moon sneak over the Sierras. It’s really a common event, with the Blue Moon concept being a man-made/partially random construct, astrologically meaningless. However, the perigee makes for a spectacular entrance near the horizon. I was surprised to find a dozen other people at the park taking up obstruction-free positions to take pictures/videos etc. On the walk home I saw more. Amazing how giving a fancy moniker to an ordinary event makes it kind of extraordinary.
Thursday, August 31, 2023
Bench Press TM 295 week 1
Bar x15, 140x5, 140x5, 170x5
190x5
220x5
250x11 -ok, but had to set #12 on the bail-out pins.
Kroc Rows
85sx5, 90sx5, 95sx5
100s x 20 - a lot of cheat reps toward the end
Hammer Strength Incline Press
148x10, 188x8
238 x 6, 6
Triceps Cable Extension - 3 sets
Rear Delt Flye - 3 sets
Kirk K Rows - 115 x 8, 8
2-mile late evening walk
Saturday, September 2, 2023
Deadlift TM 395 week 1
135x5, 135x5, 225x3, 225x3
255 x 5
295 x 5
335 x 12 - Lungbuster. Had to kneel over my bar for 5 minutes after finishing this.
Leg Press
388x10, 478x10, 568x10
658 x 8
BW Chin Ups x 5, 5, 5, 5, 5
Leg Curlz - 3 sets
Face Pulls - 4 sets
Monday, September 4, 2023
5-minute stationary bike warmup
OH Press TM 195 week 1
Bar x15, 95x5, 115x5
125 x 5
145 x 5
165 x 11 - rep 12 didn’t lock out
Chest Supported T-Bar Row
70x10, 90x10, 115x8
135 x 8
135 x 7
Dips
BW x 15
+25 x 10
+45 x 8, 4
Triceps Cable Extension - 3 sets
Rear Delt Flye Machine - 3 sets
Lateral Raise Machine - 3 sets
15-minute stationary bike ride
3-mile afternoon walk
Tuesday, September 5, 2023
20 minutes stationary bike
2-mile evening walk
Wednesday, September 6, 2023
5-minute bike warmup
Squat TM 335 week 2
Bar x 15, 135x5, 175x5, 205x3
235 x 3
270 x 3
300 x 10 - moved well
BB SLDL
135x5, 185x5
215 x 3
245 x 3
275 x 10
Lat Pulldowns
130x10, 145x8, 160x5
160 x 8
Leg Extensions - 160, 175, 190 x 10
Ab Crunch Machine x 50
15 minutes stationary bike
2-mile evening walk
Thursday, September 7, 2023
2-mile sunrise walk
20 minutes stationary bike
Friday, September 8, 2023
2-mile sunrise walk
5 minutes stationary bike warmup
Bench Press TM 295 week 2
Bar x 15, 135x6, 165x5, 185x3
205 x 3
235 x 3
265 x 9
Kroc Rows
85s x 8, 95s x 7
95s x 23
Hammer Strength Incline Press
148 x 10, 188 x 10
238 x 9, 7
Triceps Rope Pulldowns - 3 sets
Face Pulls - 4 sets
15 minutes stationary bike
Sunday, September 10, 2023
5 minute stationary bike warmup
Deadlift TM 395 week 2
135x10, 225x10
275 x 3
315 x 3
355 x 8
BW Chin Ups x 5, 5, 5, 4, 5
Hack Squat Sled
90x10, 180x6, 270x5
320 x 7
Leg Curlz - 3 sets
Rear Delt Flye Machine - 3 sets
15 minutes stationary bike ride
My dark mood affected my attitude, my focus, and my interaction with others. Somewhere, probably my deadlift top set, I hurt my back.
hope nothing major and it’s gone quick
Thank you. Two days out and it seems to be improving. Holding out hope to be able to go by Thursday.
Monday, September 11, 2023
2±mile sunrise walk. Wore hoodie, and worked up a sweat. Too soon.
Tuesday, September 12, 2023
2±mile sunrise walk. Still not hoodie weather yet.
PM
5-minutes stationary bike ride
OH Press TM 195
Bar x 15, 95x5, 115x5
135 x 3
155 x 3
175 x 9
Chest-Supported T-Bar Rows
70x8, 105x8
135 x 8, 8
BW Dips x 10
+25# x 10
+45# x 12, 6
Triceps Rope Pulldowns - 3 sets
DB Rear Delt Flye - 3 sets
DB Lateral Raise - 3 sets
15 minutes stationary bike
Top Press set went well, except I was in the 2nd row rack, and the amorous couple in the front rack did not observe mirror courtesy. They couldn’t stop playing grab ass. I have to give the dude props though as he was definitely punching a few notches above his weight class. She was probably defective in some other manner. That’s how it always is.
Wednesday, September 13, 2023
2-mile sunrise walk
30 minutes stationary bike
Some facepulls and cable RDFs
Thursday, September 14, 2023
2-mile sunrise walk
5-minute bike warmup
Squats TM 335 week 3
Bar x 10, 135x5, 185x5, 225x3
250 x 5
285 x 3
320 x 7 pushed these alright
BB SLDLs
135 x 5, 185 x 5
235 x 5
265 x 3
295 x 7
Hammer Strength High Iso Row - 4 sets
Leg Extensions - 4 sets
Band Pullaparts x 100
Ab Crunch Machine x 50
Friday, September 15, 2023
2±mile sunrise walk
Saturday, September 16, 2023
5-minute bike warm up
Bench Press TM 295 week 3
Bar x 10, 135x5, 165x5, 195x3
220 x 5
250 x 3
280 x 7 - pretty good grind
Kroc Rows
85s x 10, 95s x 6
95s x 21 - wasted
Hammer Strength Incline Press
148x10, 188x10
238 x 10, 7
Triceps Rope Pulldowns - 3 sets
Rear Delt Flye Machine - 3 sets
15 minutes stationary bike
After 4 months of doing Kroc Rows, it’s time to put them in storage for a while. They’ve been miraculous for my upper back, but as the rule of diminishing returns dictates, the benefit no longer outweighs the cost. Simply put they wipe me out. But I notice the difference in how my shirts fit around the back and shoulders, so it won’t be 5 years before I bring them back again.
Monday, September 18, 2023
2+ mile sunrise walk
30 minutes stationary bike
2+ mile sunset walk
My step-daughter has to log her 30 minute workouts for PE, so I have to supervise some lifting.
Tuesday, September 19, 2023
2-mile sunrise walk
Deadlift TM 395 week 3
135x10, 225x5, 265x3
295 x 5
335 x 3
375 x 5 - I have some sciatica gnawing at my back. Certainly not bathed in glory.
Hack Squat Sled
90x10, 180x8
270 x 10 - solid set
Leg Curlz 5 x 12
KB two-arm Uppercuts - these could be fun if I don’t get stupid.
Flat-ass out of energy.
Thursday, September 21, 2023
2-mile sunrise walk
5-minute stationary bike warm up
OH Press TM 195 week 3
Bar, 95, 125 x 5
145 x 5
165 x 3
185 x 7
135 x 8, 8, 8
Chest-supported T-Bar Rows
90 x 8 x 6 sets
Hammer Strength Decline Press
166 x 8 x 8 sets
Triceps Rope Pulldowns - 3 sets
DB Lateral Raises - 3 sets
DB Rear Delt Flye - 3 sets
Preacher Curl - 5 sets of 10
Friday, September 22, 2023
3-mile sunset walk
Saturday, September 23, 2023
Warmup with speed rope, stretching, foam roller
Squats TM 340 week 1
Bar x 10. 135x5, 165x5, 195x5
225 x 5
255 x 5
290 x 10 - clean and solid despite creaky knees
BB SLDLs
185 x 10 x 5 sets
Leg Press
388 x 10 x 5 sets
Leg Curlz - 5 sets - these were one movement too much
Lat Pulls - 5 sets
Cable Curlz - 5 sets
Ab Crunch Chair x 50
I’m going a little hamloaf on assistance for just a little change-up. Some huntin’ and peckin’ to find the right combo. With 12-minute warmup this workout ran damn near 2 hours, even with short rests on the assistance movements.