11.29.21 weight: 228.6
A. Chinups w/really slow negative 3x3
B. Pulldowns 3x10
C. Reverse Incline DB Row 3x8
D. Bar Curl 3x10
Played basketball yesterday for the first time since having the ablation. HUGE difference. I’m like a new man (although still really fat and pretty out of shape). My wife got me one of these, and as soon as I get the tires aired up today I’m going to be zoom-zooming all over the neighborhood:
12.6.21 weight: 226.8
A. Front Squat 3x8
A. Reverse Inc. DB Row 3x8
B. Inc. DB Press 3x8
B. Bar Curl 3x8
C. DB Lateral Raise 3x8
C. Inc. Tate Press 3x10
DB Circuit 3x
Pushups x10
Standing Curl x6
Military Press x6
Bent Over Row x6
Hang Clean x6
Squat to Press x6
12.7.21 weight: 227.6
Ab Wheel Rollouts 3x10
Hanging Leg Raises 3x10
Palloff Press 3x10
Air Assault Bike Tabata
15 minutes steady Air Assault bike
12.8.21 weight: 226.6
A. 90-degree bench press 3x8
A. Incline DB Curl 3x12
B. DB Hang Clean and Press 4x4
C. Pulldown 3x10
C. Lying DB Tricep Extension 3x10
Tabata:
Pushups
Mountain Climbers
Jumping Jacks
Air Squats
12.9.21 weight: 227.2
A. Hanging Leg Raises 3x10
B. Palloff Press 3x10
C. Crunches 3xF
2.5 mile walk
12.10.21 weight: ?
A. Trap Bar Deadlift 3x6
A. TRX Facepull 3x15
B. TRX Low Row 3x12
B. Rope Pushdowns 3x12
C. Pushups 3xF
C. Reverse Inc. DB Hammer Curl 3x8
12.13.21 weight: 229
A. Front Squat 3x8
A. Reverse Inc. DB Row 3x8
B. Inc. DB Press 3x10
B. Bar Curl 3x8
C. DB Lateral Raise 3x10
C. Inc. Tate Press 3x10
12.14.21 weight: 228.2
A. Ab Wheel Rollouts 3x10
B. Hanging Leg Raises 3x10
C. Palloff Press 3x10
D. Kneeling Cable Crunch 3x10
15 minutes on the Air Assault bike with 15 second sprints every minute.
12.15.21 weight: 228.6
A. 90-degree bench press 10/8/8
A. Incline DB Curl 3x12
B. DB Hang Clean and Press 4x5
C. Pulldown 3x10
C. Lying DB Tricep Extension 3x10
D. Pushups 2xF
12.17.21 weight: 227.8
A. Trap Bar Deadlift 3x6
A. TRX Facepull 3x15
B. TRX Low Row 3x12
B. Rope Pushdowns 3x12
C. Pushups 3xF
C. Reverse Inc. DB Hammer Curl 3x8
12.22.21 weight: 227.6
A. Goblet Squat 5x10
A. Scape the Rack Press 5x10
B. Overhead Rope Extensions 3x12
12.22.21 weight: 225.8
A. Pushups 5x25
A. TRX Low Row 5x12
B. Incline DB Curl 4x8
Have a cold that is driving me crazy.
1.17.22 weight: 226.8 weight: 226.8
A1. Pushups 3x25
A2. Underhand Pulldowns 3x10
A3. Incline DB Curls 3x12
A4. Palloff Press 3x10
First workout of the year. Caught Covid, threw out my back coughing. Finally feeling human again. Good to be back at it.
1.18.22 weight: 227
A. Scrape the Rack Press 3x10, 1x20
B. DB Lateral Raise with 10 second hold 3x10
C. Rope Pushdowns 3x10
D. Crunches 3xF
11.20.22 weight: 226.2
A1. Goblet Squat 5x10
A2. Standing Calf Raises 5x12
A3. Crunches 5xF
A4. Reverse Inc Hammer Curl 5x8
1.24.22 weight: 227
1 up to 10 down to 1
A1 Pushups
A2 TRX Low Rows
B. Incline DB Curls 4x10
C. 20lb Slam Balls 3x10
1.25.22 weight: 226.6
1 to 10 down to 1
A1. Goblet Squat
A2. Scrape the rack press
B. Rope Pushdowns 3x10
C. Palloff Press 3x10
11.26.22
10 minutes Air Assault Bike
Tabata Air Assault Bike
10 Minutes Air Assault Bike
11.27.22 weight: 227.2
A1. Inc DB Bench 3x8
A2. Kneeling 1-arm Pulldown 3x10
B1. Reverse Inc DB Hammer Curl 3x8
B2. Standing Calf Raises 3x15
C. Crunches 3xFailure
1.31.22 weight: 227.6
1 to 10 down to 1
A. Pushups
A. TRX Low Row
B. Inc DB Curl 3x10
C. Hanging Leg Raises 3x8
D. Low Box Jumps 3x10
2.1.22 weight: 225.6
1 to 10 back down to 1
A. Goblet Squat
A. Scrape the Rack Press
B. Rope Pushdown 3x8
C. Palloff Press 3x10
D. Standing Calf Raises 3x15