Wednesday, November 8, 2023
2-mile early morning walk
1-mile lunchtime walk
Bench Press TM 290 week 2
Bar x 15, 135x5, 165x5, 185x3
205 x 5
230 x 5
260 x 5
145 x 10, 10, 10, 10, 10
Hammer Strength Incline Press
168 x 10
148 x 10, 9, 8/3, 6/4 - too soon after all that benching, rest-pause to finish sets.
BB Rows
145 x 10, 10, 10, 10, 10
25# KB Uppercuts x 50 per side
I won’t feel these until Saturday.
Thursday, November 9, 2023
2.75-mile evening walk
Friday, November 10, 2023
Deadlift TM 365 week 2
135x5, 5, 225x3, 3
265 x 5
295 x 5
330 x 5
Trap Bar Deadlift
195 x 10, 10, 10, 10, 10
Hack Squat
160 x 10, 10, 10, 10, 10
Chin-ups, assisted
70# assist x 10, 10, 10
…and then I flat-ass ran out of gas.
The busy, slightly chaotic week wore me down, so tonight’s work low-key sucked.
Sunday, November 12, 2023
Warmup with speed rope, stretching & foam roller
OH Press TM 185 week 2
Bar x 15, 95x6, 115x4
130 x 5
150 x 5
165 x 5
95 x 10, 10, 10, 10, 10
Chest Supported T-Bar Row
90 x 10, 10, 10, 10, 10
BW Dips x 10, 10, 10, 10, 10
Triceps Rope Pulldowns x 50
Face Pulls x 50
Crunch Machine x 50
Walked in feeling awful, got through everything pretty well, walked out a little better.
Edit: TM is 185, not 190.
Monday, November 13, 2023
2-mile sunrise walk
Tuesday, November 14, 2023
2-mile sunrise walk
1-mile lunch break walk
Squat TM 320 week 3
Bar x 15, 135x5, 185x5, 225x3
245 x 5
275 x 5
305 x 5
160 x 10, 10, 10, 10, 10
SLDLs
185 x 10, 10, 10, 10, 10
Lat Pulldowns x 50+
This was a 70-minute slogfest.
Thursday, November 16, 2023
Bench Press TM 290 week 3
Bar x 15, 135x5, 165x5, 195x3
225 x 5
245 x 5
275 x 5
145 x 10, 10, 10, 10, 10
Hammer Strength Incline Press
148 x 10, 10, 10, 10, 10
BB Rows
155 x 10, 10, 10, 10, 10
Triceps Rope Pulldowns x 50
Friday, November 17, 2023
2-mile sunrise walk
Saturday, November 18, 2023
Warmup with speed rope, stretching & foam roller
Deadlift TM 365 week 3
135x5, 225x5, 255x3
285 x 5
315 x 5
345 x 5 - nothing special.
Hack Squat
90x10, 180x5, 270x5
320 x 5 - went ok
Leg Curlz - 3 sets
Crunch machine x 50
I hate what I’ve been doing lately, so I went minimalist. DLs were all awful, but I found my groove a little on hacks. Kept it under an hour.
Sunday, November 19, 2023
3-mile afternoon stroll
Monday, November 20, 2023
5-minute stationary bike warmup
OH Press TM 185 week 3
Bar x 15, 95x7, 115x6
135 x 5
155 x 3
175 x 8
Chest-supported T-bar Row
70x10, 90x5, 115x5
140 x 9
Dips
BW x 10
+30 x 10
+50 x 10 - solid work
Triceps Rope Pulldowns x 25
Overhead Triceps Rope Ext. x 25
Face Pulls x 20
15 minutes stationary bike - while watching football, I love the cardio section.
Tuesday, November 22, 2023
2-mile sunrise walk
1-mile lunchtime walk
20 minutes stationary bike
Fluff day
Cable Lateral Raises - 5 sets
Cable Rear Delt Flye - 3 sets
Cable Curlz x 50
Wednesday, November 22, 2023
Lunchtime 1-mile walk
Warmup with speed rope, foam roller, stretching
Squats Deload
Bar x 10
135x5, 165x5, 195x5, 225x5
BB SLDLs
135x5, 185x5, 225x5
Bench Press Deload
Bar x 15, 135x5, 165x5, 195x5, 225x3
Smith Machine Incline Press
115 x 5, 5, 5
Lat Pulls - 3 sets
2-mile evening walk
Thursday, November 23, 2023
2.25 mile bloated belly sunset walk
Friday, November 24, 2023
20 minutes stationary bike
2-mile midday walk
De-load continues. Hopefully these angry joints will heal in time for new cycle starting Monday.
Monday, November 27, 2023
2-mile chilly-ass sunrise walk
Warmup on stationary bike - 5 minutes
Squats TM 325 week 1
Bar x 10, 135x5, 165x5, 195x3
215x5
245x5
275 x 12 - “Hit the Lights” in my ears for this set
BB SLDLs
135x5, 165x3
195 x 5
225 x 5
255 x 12
Leg Ext. - 3 sets, last 2 to near failure
Ab crunch thingy x 50
Band Pullaparts x 100 -can’t forget these
15 minutes stationary bike
Good first workout back.
Tuesday, November 28, 2023
20-minutes stationary bike - put some resistance on it
Snuck a 1-mile lunchtime walk in too
Wednesday, November 29, 2023
2-mile pre-sunrise walk
1-mile lunchtime walk
Bench Press TM 295 week 1
Bar x 15, 140x7, 170x5
190 x 5
220 x 5
250 x 11 - rep 12 hit a brick wall on the way up and landed on bail-out pins
Kroc Rows
90 x 23 each
Underhand Pulldowns - 4 sets
Hammer Strength Incline (Selectorized)
200 x 10, 7
Triceps Rope Pulldowns/Overhead extensions - 2 sets of each
Very late, almost closing time. Light crowd, but people were taking their time on the equipment. Subbed in Krocs for T-bar and then Selectorized HS Incline for the plate loaded one.
Thursday, November 30, 2023
Fluff Day
Cable Lateral Raises - 3 sets
Cable Rear Delt Flye - 3 sets
Face Pulls - 4 sets
Cable Curlz - 3 sets
Cable Rope Hammer Curlz - 3 sets
Friday, December 1, 2023
Warmup with 5 minutes stationary bike
Deadlift TM 375ish week 1
135x5, 205x5
255 x 5
285 x 5
315 x 10
Hack Squat
90x10, 180x5, 270x5
320 x 8 - probably a rep PR, quads annihilated. Wife dragged me Christmas deco shopping later and I had to lean a lot on the cart.
Leg Curlz - 4 sets, last to failure
Abench Crunch Chair x 50
15 minutes stationary bike
Sunday, December 3, 2023
Warmup on bike for 5 min
OH Press TM 195 week 1
Bar x 15, 95x5, 105x5
125 x 5
145 x 5
165 x 10
BW Chin-ups x 5, 5, 4, 4, 4, 3
Dips
BW x 10
+25 x 10
+45 x 10, 5
Triceps Rope Pulldown x 50
Rear Delt Flye x 50
15 minutes stationary bike
Monday, December 4, 2023
2-mile sunrise walk
1-mile lunchtime walk
Bike or fluff? Nope. Fell asleep on the couch before this could occur. Missed a decent MNF game from what I’ve heard, too.
Tuesday, December 5, 2023
Squat TM 325 week 2
Bar x 10, 135x5, 165x5, 195x3
235 x 3
265 x 3
295 x 10 - pretty strong stuff. Legs outlasted lungs.
SLDL
135x5, 225x3
275 x 10
Leg Extension - 4 sets
The preferred unit was being reupholstered and remainder were taken… So I had to use the stupid Hoist Rock-it unit. Besides the dumb-ass overall design and concept, the first 3rd of the movement has a lot less resistance. So a shitty resistance curve to go with the ridiculous rollercoaster ride.
Abench crunch machine x 50
1-mile lunchtime walk - no sweatshirt needed
1.75-mile post post-workout meal walk.
Thursday, December 7, 2023
2-mile sunrise walk
1-mile lunchtime walk
Bench Press TM 295 week 2
Bar x 15, 135x8, 185x5
205 x 3
235 x 3
265 x 9
Kroc Rows
95 x 20 each
Hammer Strength Incline Press (plate loaded)
98x6, 188x5
258 x 8, 5
Cable Rows (neutral medium grip) -3 sets
Triceps Rope Pulldowns - 3 sets