Thank you! I’m finally finding my groove again - lifting every -other day, alternating upper and lower body, and doing cardio, conditioning, or both at the end of each workout. It turns out exercising in a way that’s in keeping with what some part of my subconscious brain feels like i “should” be doing is much easier to maintain and even more enjoyable.
5 Likes
9/4/23, Monday
Warm-up
BPAs - black x 5 x 15, supersetted with
Laterals, triceps ext, curls, OHP, rear delt flyes x 10 lbs x 20
Plate-loaded chest press
- 1 pps x 10
- 1.5 pps x 5
- 2 pps x 3
- 2.5 pps x 5
- 2.5 pps x 5
- 2.5 pps x 4
- 2 pps x 7 → 1.5 pps x 5 → 1 pps x 8, supersetted with
Seated cable rows, wide-neutral grip
- 100 x 10
- 130 x 5
- 160 x 4 x 8
- 130 x 13
Slow negatives and pauses at the stretch/contraction on the last sets of chess press and rows.
Face pulls - 40 x 3 x 18
1-arm DB triceps ext - 25 x 13, 13, 12
DB curls - 25 x 3 x 13
- Performed as three triple-sets. Twas surprisingly tiring.
3 rounds:
- rower x 500 meters
- push-ups x bw x 20
My stomach was firing acidic warning shots up my esophagus during the conditioning, so I cut it a round short to not incur a full-scale vomit assault. The entire workout took around 55 minutes, leaving my lungs and arms pumped.
5 Likes
9/9/23, Saturday
Rower - 5:00, 1,044 m
Lying leg curls
- 70 x 12
- 80 x 10
- 90 x 8
Push press
- 45 x 15
- 95 x 5
- 115 x 3
- 135 x 5
- 95 x 8 (strict OHP), supersetted w/
BPAs
- black x 4 x 16
Squats
- 95 x 8
- 135 x 5
- 165 x 3
- 195 x 2
- 225 x 1
- 255 x 3
- 225 x 5
- 185 x 10
Assault runner
- 10:49, 1 mile QAP (quickly as possible)
Weird week, tired today. I’ll assess how the OHPs affect my shoulder and plan accordingly. I intend to return to my regular split next week.
3 Likes
9/11/23, Monday, “Torso Beef”
Seated cable rows, wide-neutral grip
- 100 x 10
- 130 x 5
- 160 x 4 x 9
- 130 x 13, partially supersetted with
Plate-loaded chest press
- 1 pps x 10
- 1.5 pps x 5
- 2 pps x 3
- 2.5 pps x 6, 5
- 2 pps x 8 → 1.5 pps x 6 → 1 pps x 10
DB rows, unsupported
- 70 x 13, 15, supersetted with
Low-incline DB press
- 70 x 9, 9
Triple sets:
Face pulls x 40 x 20, 20, 20
DB single tri ext x 25 x 40 total (350 set)
DB curls - 25 x 14, 14, 14
4 rounds:
- Rower x 500m
- Push-ups x bw x 20
My shoulder has felt much better since Saturday’s OHP, so I added two sets of DB rows and presses. I’m feeling great, so hopefully things are on the mend!
3 Likes
good to hear mate. Sounds like its time for some PR’s.
1 Like
Thanks, and that’s the goal! I’m walking towards PRs incrementally, taking my time and becoming proficient with a weight before increasing it.
9/13/23, Wednesday
Rower - 5:00, 1,037 m
Trap bar deadlifts
- 135 x 10
- 185 x 5
- 225 x 4
- 275 x 3
- 315 x 1
- 345 x 1
- 365 x 5 singles
- 315 x 5
I was supposed to do two sets of five at 365, but the rep with 345 was so tough, I called an audible - live to lift another day. Even the back off set was rough. The bar had fixed collars, but I’ve slept very, very little the last three nights. Ah well, onward.
Dips - bw x 12, 12
Chin-ups - bw x 8, 7
45* hack squat machine
- 1 pps x 3 x 12
Nearly all thighs and a great pump. As long as I’m avoiding BSSs, I should stick to this machine.
Elliptical
- 30:00, 2.67 mi, 8 incl, 10 resist
3 Likes
9/16/23, Saturday
Rower - 5:00, 1,071 m
OHP
- 45 x 15
- 95 x 5
- 115 x 3
- 135 x 6 (push press)
- 95 x 10 (strict) supersetted with
BPAs - black x 4 x 17, and
Squats
- 45 x 15
- 95 x 10
- 135 x 5
- 165 x 3
- 195 x 2
- 225 x 1
- 255 x 3, 2, 1
- 225 x 5
- 185 x 15 (PR)
@simo74 here’s the first predicted PR 
I’m three-quarters of the way to my goal of 185 x 20.
3 Likes
Very nice work sir .
1 Like
Thank you. I honestly had another rep or two in me but wanted to keep my form tight.
9/20/23, Wednesday
Rower - 5:00, 1,049 m
Trap bar deadlifts
- 135 x 10
- 185 x 5
- 225 x 4
- 275 x 3
- 315 x 1
- 345 x 1
- 365 x 5
- 315 x 8
Still low energy and a generalized feeling of weakness, but much better than last week. I’ll stay with 365 for at least one more week. Probably.
Plate-loaded incline press
- 1 pps x 10
- 1.5 pps x 5
- 2 pps x 3
- 2.5 pps x 3
- 2 pps x 2 x 7
- 1.5 pps x 8 → 1 pps x 8
Harder than the regular machine!
Independent arm seated cable rows
- 45 x 12
- 60 x 10
- 70 x 2 x 10
- 50 x 15
Face pulls - 20 x 3 x 16, supersetted w/
Single arm cable curls - 12.5 x 3 x 13
- Different machine with weird weights
Single arm DB triceps ext - 25 x 40 total
Weird week. I’ll probably just do two full-body workouts and maybe a cardio day.
1 Like
9/23/23, Saturday
Assault bike - 5:00, 1.8 mi
BB OHP
- 45 x 15
- 95 x 3 x 8, supersetted with
BPAs - black x 4 x 18, and
Squats
- 45 x 15
- 135 x 8
- 165 x 4
- 195 x 2
- 225 x 1
- 255 x 4, 3
- 225 x 6
- 185 x 16
Seated cable rows, wide neutral grip
- 160 x 7
- 145 x 2 x 8
- 115 x 12
Low incline DB press
- 70 x 3 x 10
Assault runner
- 12:30, 1.1 mi
2 Likes
9/26/23, Tuesday
Trap bar deadlifts
- 135 x 10
- 185 x 5
- 225 x 4
- 275 x 3
- 315 x 1
- 345 x 1
- 365 x 4
- 365 x 4
- 365 x 4
Much better than the last two weeks.
Plate-loaded chest press
- 1 pps x 10
- 1.5 pps x 5
- 2 pps x 2
- 2.5 pps x 6
- 2.5 pps x 5
- 2.5 pps x 3
- 2 pps x 6 → 1.5 pps x 8 → 1 pps x 8
Slow negatives and pauses on the last set.
Pull-ups
- bw x 7, 5, 5
Elliptical
- 30:00, 2.67 mi, 1 - 13 incl
2 Likes
Tough as teak!
Respect.
1 Like
Haha! Since I live in an arid environ, I might say tough as desert ironwood, but both teak and ironwood are much hardier than me. “Tougher than a marshmallow” is my current goal 
1 Like
#StayPuft 
2 Likes
Mission accomplished 
1 Like
9/30/23, Saturday
Exercycle - 5:00
BB OHP (standing)
- 45 x 15
- 75 x 5
- 95 x 3 x 11, supersetted with
Squats
- 45 x 15
- 135 x 5
- 165 x 3
- 195 x 2
- 225 x 1
- 255 x 6
- 225 x 6
- 185 x 10
Seated cable rows, med-neutral grip
- 130 x 5
- 170 x 3 x 8
- 140 x 12, supersetted with
Low-incline DB press
- 70 x 11, 11, 12
Treadmill - 8:03 run/walk intervals
I was tired today so dialed back on the volume. Next week, I hope to return to an upper/lower/full-body split.
2 Likes
Exactly! We all know that the StayPuft marshmellow man was bad ass!
2 Likes