1k jump rope
Incline-45x2x10, 95/115/135/150/160x5, 170x8, 180x5
Cable row-5x10 + DB Bench-40/60’sx10, 80’sx10,9,8
Facepull-20 + pushups-30,23,20 + curls-15 x 3 rounds
No conditioning. Generally don’t drink during the week but had 8 Miller Lite’s last night, and as someone who gets buzzed off of 3, today felt it. Was at the new LA and the incline is both steeper and the seat is lower to the ground, so it felt way harder than the one at my old gym. No worries, just need to get stronger. Quads are still a bit achy so decided to chill on conditioning, but hope to run Saturday and will do something tomorrow after legs. Gonna hold onto my other gym membership as they have the trapbar and straight bar deads fucking kill me.
1k jump rope
Tbd-135/185/225/275/325x5
Single leg press/sl curl/calves/ab wheel-10/10/10/15x 3 rounds
15 minutes airdyne.
Super long day at work and knee’s still janky so took it fairly easy. Gonna try and run or something mañana.
Twenty minutes on the bike, 10 minutes on the rower. Wanted to run but my foot is killing me and it was dumping rain. Upper Monday.
1K jump rope
Bench- 45x2x10, 95/135/150/170/190x5, 210x6, 220x3, 190x10
Multi-grip chins- 5x10 + High Inc DB-25/45x10, 65’sx10/8/8
FP-20 + Pushups-35,25,23 + Curls-3x10 x 3 rounds
1.72 miles in 15 minutes. Pretty good session. Drank way too much last week, and for some reason my shoulders were crazy tight today, but got it in. Might’ve had 3 at 230 but my old ass doesn’t need to push it. Bought some quality (and too expensive) running shoes, and they made a great difference. If I’d have known I was that close to 2 miles I would’ve pushed. First running goal is 2 miles in 15 minutes. Next is 3 in sub 20 and a sub 7 mile then go from there.
Rode to gym
Squats- bwx10, 45x10, 95/135/185/205/235x5, (add belt) 265x8
LP-1/2/3/4/5 platesx10 + Leg curls- 5x10 + toe 2 bar-3x10 + cable twist- 3x10
Ran 1.1 miles in under 8 minutes. Not exactly sure of the time, but I started at 6:05 and finished at 6:12. I’ll actually track it next time 'cause I was moving fairly well and definitely had more in the tank. A sub 7 is doable in the near future. A sub 6 would be super dope, but that’s a ways off. Matched my reps from last week, but everything felt good today whereas last week felt like ass. I’ll do something tomorrow, probably ride the airdyne.
Also, wanted to point out that I obviously always warm up with 5’s instead of the traditional 5/3/1’s. I’ve tried both ways and always seem to get a better session with 5’s on the way up. Not sure why, but might as well dance with who brung ya.
Went on an hour long bike ride. There’s paved bike trails all around me with pretty steep elevation changes, so went half an hour one way then turned around. Didn’t really push it, just got some fresh air and exercise. In Houston, and we’ve supposedly got a gnarly storm hitting tomorrow but keep hearing different things about it hitting. Guess we’ll see.
1k jump rope
Inc- 45x2x10, 95/115/135/155/165x5, 175x6, 185x3, 155x10
DB Row-80’sx5x10 + DB Bench- 40/60’sx10, 80’sx10,9,8
FP-15 + PU-37, 27, 28 + Revers curls- 3x12
1.7 miles in 14 minutes.
Yesterday was the 5th year anniversary of my best friend’s passing. We were gonna wait till the weekend to celebrate him but with the impending hurricane we went ahead and did it last night. 3 beers and 3 stiff whiskey’s were felt today, but obviously worth it. Legs and a quick mile tomorrow. Y’all be good.
5 min airdyne
TBD-135/185/225/275/305x5, (add belt) 345x5
SSB RFESS - Barx10, 95x3x10 (no clue what the bar weighs).
Leg curl + ab wheel + calves- 5x10
Quick mile
Good session. Was on a good pace for my mile and my shoe came untied so had to stop and tie up. Even with the break I finished in less than 8 minutes, but not sure exactly how fast. Think I’m gonna aim for 6 days a week at 15 minutes, 10 and 20 then start over. I’ll just go at a comfortable pace and try to go a little farther each time. So 15 after upper, 10 after lower and 20 on recovery with Sundays off. Let’s see if these old bones hold up.
Welp, been dumping rain all day so no running. If I’m feeling good might jump everything ahead a day and lift tomorrow. We’ll see🤷🏻♂️
long ride to the gym
Squats- bwx2x10, 45x10, 95/135/185/225x5, 250x3, (add belt) 280x6
LC-5x10 + LP-5x10 + Toe 2 bar/Cable twists- 3x10
1 mile jog in 7:28
Good lift. Running supposedly makes you weaker, but since incorporating it I feel stronger, healthier and my recovery is better. My leg strength is also getting back to where it was pre knee injuries, which I wasn’t sure was possible. I might’ve had 8 at 280 but didn’t want to push it. Got on the scales at 173 and change in just shorts.
Mentioned my bench goal the other day, and my immediate squat goal is 315x5. Honestly, if I could maintain a 225x5 bench, 315x5 squat and sub 7 minute mile at a bw of 172-175 for the next decade I’d be pretty stoked. Of course I’ll push for more on all, but with my injury history I think that’d be pretty good. I’ll also be almost 50 in 10 years, which is fucking crazy to think about.
Half an hour of yoga from a youtube channel. During the initial phase of quarantine I was doing yoga a few times a week, but fell off pretty quickly. Need to get back to a couple of times a week. Wednesday and Saturday seems like a good fit.
1k jump rope
Incline- 45x2x10, 95/115/135/145/165x5, 185x4 (had 5 but my elbow was killing)
DB Bench -40/60’sx10, 80’sx10,10,8 + DB Row- 80’sx5x10
FP-20/ PU-42,30,28/Hammer curls-10 x3 rounds 2 sets high rep rope pushdowns to pump blood into my triceps/elbows
2 mile jog. No clue the time, randomly ran into some old friends and stopped to shoot the breeze for a few minutes. Gonna increase my bench 5 pounds but might keep the incline put as I’m still not adjusted to the low seating and steeper angle. Legs tomorrow, y’all be good.
Just realized my Monday upper session didn’t post. Not sure why, but had a good session.
10 min bike
TBD-135/185/225/275/315x5, 365x3 (had at least 5 but form was getting loose so chilled)
SSB RFESS- 95x3x10
Single leg curl-8 + calves-8 + abs-15x 3 rounds
1 mile jog in 7:15
Pretty good session. Occurred to me if I pushed I could bust a 7 minute mile right now. Gonna aim for a 6:30 by the end of the year. Pretty crazy how quickly the endurance comes as long as you do it. Strength is a whole different animal.
Yoga tomorrow, maybe a run. Have a 4 day weekend with 3 days left so there’ll definitely be at least one beer-rita in there.
30 minutes of slightly more intense YouTube yoga.
New cycle Monday, gonna drop Incline back one to account for the changes, keep bench and dead where they’re at and progress on the squat. That should allow for numbers to move forward again on the next cycle.
Here’s what my daily diet usually looks like.
Breakfast- 4 eggs, 3-4 pieces turkey bacon, scoop of potatoes, bell pepper and mushroom mix all scrambled and a couple of pieces of toast or fruit.
Lunch- chicken thighs or leg quarters, big scoop of rice, half a large bag of mixed veggies
post workout- greek yogurt, mixed berries, banana and pb smoothie
Dinner- beef, big scoop of rice and different veggies
Breakfast and lunch are almost always the same unless I’m running late or didn’t prep then I’ll get something at work, and every now and again I’ll eat salmon instead of chicken. Dinner is the one meal I eat “fresh”, and a couple of times a week I’ll eat out on a date or grabbing a burger with buddies or something. I’ll also usually have dessert a couple of times a week and a few drinks sprinkled throughout as well. Don’t have much of a sweet tooth so dessert is generally just a few bites and the booze is generally just a few, but every now and again (like yesterday) I’ll get a little loose. I’ll be 40 in a little over a year so the 2 day hangover is a real thing. I’ll get some recent pics up to keep myself accountable.
1k jump rope in 6:30
Bench-45x210, 95/135/165/185x5, 205x5,5,4 (had 5 but it was gonna grind so paused the 4th rep)
DB Inc- 30/50’sx10, 70’sx10,8,8 + Multi grip chin-5x10
FP/Tri/Bi-20/20/10-15x4 rounds (added weight each set, was aiming for 100 reps or whenever 20’s became undoable, whichever happened first)
2 max set of pushups 40 + 20-something
1.2 mile run. Got family coming over so knocked this out early. Taking a break from traditional 531 and gonna do my own thing for a bit. No other reason than to switch things up. My main lift I’ll start with a weight I can hit 7-8 times and aim for 3 sets of 5. Once I get all 3 I’ll add weight. I’ll go back to 531 in a month or two. Was gonna go for a 2 mile run but only one meal, a tough lift and the extreme heat had me smoked. Legs tomorrow.
5 min bike ride
Squat- bw/45x10, 95/135/185/225x5, 275x5,4,4
LP-1/2/3/4/5platesx15
LC-4x12 + ab wheel-4x12
1 mile on the treadmill in 7:30
This was a good session, but two in and I already miss 5/3/1. Might finish out the week and start back on Monday with my 1’s week as my 5 rep maxes. That seems like a good plan to get the ball rolling again. There’s something about the top set and jokers that just really appeals to me. It’s also been working lately so changing just for the sake of change is a bit silly.