7/28/21
Cardio
Jogging: ~30 minutes
Back to the trails with the pup today. Perfect weather outside, finally not overly humid.
@simo74 I never feel like I’ll be strong in the morning haha, but when the time comes I never seem to hit less reps or less weight than I would later in the day. I’m absolutely sucking wind after each set though, where was later in the day I can recover much quicker. Who knows!
7/28/21
Pull workout
BB row:
45x10
95x5
135x3
185x3
205x3
225x3x3
SUPER SETS (chin - band)
OH pullups:
+20x3x6
Band pullovers:
3x8
Wide NG inverted row:
4x8 w/pause at top
Band straight arm pulldowns:
x100
Solid back workout, good pump and felt light as a feather on the chins. Going to wind up compressing a bunch of workouts into the rest of this week as gym time next week is going to be scarce.
7/29/21
Bench workout
SUPER SETS (bench - band)
Axle bench:
50x10
100x5
145x3
165x3
185x7
165x9
Band high rows:
1x11
4x10
Axle press:
50x10+30s hold/8+20s hold/6+10s hold
40x2x10+30s/8+20s/6+10s
Pushup challenge:
1-10-1
Decent enough workout, didn’t get as many reps as I wanted on those top sets but sometimes that’s the way it goes.
That overhead press routine is a ball buster, more of Brians sick ideas. I barely got through the first round and had to drop the weight for the next two. I honestly thought about going with the empty axle for the last round but decided that was not an option.
Pushup challenge is always rough at the end of a workout. I did these on my axle since my wrist has been acting up lately. Took some pressure off the wrist doing that but makes the pushups a touch harder, fair trade.
7/30/21
Squat workout
SUPER SETS (squat - core)
Box squat:
45x10
95x5
135x5
195x5
225x5
255x5
Incline standing ab wheel:
2x6
3x5
GIANT SETS (squat - shrug - core)
SSB box squats:
195x3x8
DB shrugs:
70x3x10
Dip bar leg raise:
3x10
SUPER SETS (rdl - hang)
RDL:
135x10
185x5
235x7
185x12
Hang board shrugs:
4x10
Skipped all my rehab stuff today, just needed to make this as quick as possible.
Been piling up the workouts this week, getting another tomorrow and then the next week I’ll be more scarce in the gym. Will have to make up for it with some running or bodyweight stuff.
The other night my S/O video’d my squats without me knowing, turns out my box is higher than I thought it was. Think I’m going to lose a set of the boards and get a touch more depth going forward, that should bring me to a depth I’d like.
Dumping sweat today. Not overly hot and it’s been more humid, but I soaked though my shirt in epic fashion.
7/31/21
Press workout
GIANT SETS (chin - press - core)
NG chins: (widest to narrowest grips)
2x12
3x11
Axle press:
50x10
90x5
100x3
110x8
90x12
Band oblique crunch:
x10/side
GIANT SETS (press - raise - band)
Axle clean and push press away:
90x4x8
Lateral raise:
10x4x10
Band pull aparts:
4x25
Lateral raise dropset:
10x20
5x20
2.5x20
Hands x20
ALTERNATING SETS (dips - curls)
Dips:
x29
x26
x22
Axle curls:
50x27
40x29
30x40
Man, am I glad to have some days off coming up. It was good to pack this week in so I don’t have to fight the feeling of taking time off, but I’m so sick of being in the gym right now. This was a pretty decent workout to end the week on.
I think I had another rep on the top set, and probably two on the FSL set, but my mind quit before my body today. The push presses were super smooth, and I think because they’re a more technical lift for me it saved some juice for the assistance at the end because I ran away from the numbers I hit earlier in the week. Effort was there all around which is what matters.
Next week I’ll probably be able to get in the remaining two gym workouts for this cycle after work days, but I’ll be spending most of the week at the lake house. Gonna try and get some swimming in every day and maybe a little bodyweight work, but mostly looking forward to R&R.
8/2/21
Cardio
Jogging: about 20m
Swimming: about 20m
Just a relaxing day on the lake but got some activity in. Jogged the lake road and really have no idea of time or distance but it’s a nice quick hilly run.
Unlocked a life achievement yesterday. My girlfriend is now my fiancee which is pretty cool.
Congrats, man! That’s awesome.
Wow congratulations man!
8/3/21
Conditioning
Tabata x3 for 12m
Odd rounds: burpees
Even rounds: prisoner squats
Solid way to pump the quads and blow out a lung.
@kdjohn @Koestrizer thanks guys! Feeling pretty lucky about life these days.
congratulations mate, that reminds me after 25 years I really should get round to asking mine too.
8/5/21
Pull workout
BB row:
45x10
95x5
135x3
185x3
215x4x3
SUPER SETS (chins - band)
Overhand pullups:
+25x3x6
Band pullovers:
3x8
Wide NG inverted rows: (17)
4x8 w/pause at top
Band straight arm pulldowns:
x100
Consider the clock punched on this one. Week has been nuts.
Hey man, I missed this but congrats!
8/7/21
Bench workout
SUPER SETS (bench - band)
Axle bench:
50x10
120x5
155x5
175x3
195x6
175x8
Band high rows:
2x11
3x10
CIRCUIT (40s work/20s rest, 60s between rounds)
DB bench: 40x2x max reps
Dips: 2x max reps
Decline pushups: 2x max reps
Band pushdowns: 2x max reps
Took about 25 minutes to get this done. Had the ever inconvenient weekend call in, but I barely worked this week so that’s fine. Need to get my annual TB test and the urgent care is doing appointments only. They asked if I could come back in an hour, which meant I have about 40 minutes to lift and change again. Got it done and about to head back.
May have been a 7th rep on that top set but the bar started to slip a little due to the humidity and I decided to call it. No spotter bars ftw. Could barely straighten my arms at the end of that last round of tricep pushdowns.
@flappinit Thanks dude! I’m looking forward to getting to spend some time just her and I. I took advantage of her whole family being together for a week at their lake house to propose and celebrate, but it’s been exhausting haha.
8/8/21
Cardio
Easy jogging: ~30 minutes
Went to the trails with the fiancee and pup. Took it pretty slow, mostly very easy jogging at a “forever pace” for me. Got a few hard runs in with the dog and some walking when the girls needed to catch their breath. Muggy but pretty night.
Man that’s a lot of dips! About time to add some weight to these
8/9/21
Squat workout
SUPER SETS (squat - core)
Box squats:
45x10
95x5
135x5
180x5
210x5
240x5
Incline standing ab wheel:
3x6
2x5
GIANT SETS (squat - shrug - core)
SSB box squats:
180x3x8
DB shrugs:
70x11
70x2x10
Ring Superman plank:
3x30s
SSB Hise shrugs:
180x15
SUPER SETS (rdl - hang)
RDL:
135x10
185x5
235x8
185x13
Hang board shrugs:
4x10
Calf raises:
BWx30
Band shin pulls:
x30
Band hamstring curls:
x30
Band hip flexor raise:
1x10 laying
1x10 standing
Man, this workout felt awful. Everything seemed like end of cycle weights, not beginning of a new one. Probably a handful of circumstances leading to that, but got it all done so chalk it up as a clock punch session.
I actually got rid of a layer of board on the box to drop the squats down a bit further. Seems to match about the depth I’d hit on a free squat so going to keep them here for a while. Although, this programming is getting stale and I might change it up to better accommodate the increase in running I’m about to do. We’ll see.
@wanna_be Haha thanks man. Those are basically long rest/pause sets - doing as many reps as I can in 60 seconds. By the end I’m hitting like 2 reps or even just squeezing one last rep in before the clock. Think bodyweight plays better with that than weighted ones would.
8/10/21
Press workout
GIANT SETS (chin - press - core)
NG chins: (widest to narrowest grip)
3x12
2x11
Axle press:
50x10
85x5
95x5
105x11
85x14
Band oblique crunch:
x10/side
GIANT SETS (press - raise - band)
BTN press:
85x7
85x6
85x5
75x6
Lateral raise:
10x4x10
Band pull aparts:
4x25
Lateral raise dropset:
10x20
5x20
2.5x20
Hands x20
ALTERNATING SETS (dips - curls)
Dips:
x29
x25
x22
Axle curls:
50x28
40x29
30x39
Decent workout after another short notice work trip. These are getting old, but the extra cash doesn’t hurt.
Right now it seems like conditioning is the limiting factor on my press sets, especially the FSL ones. Hard to maintain a brace late in the sets. Chins are feeling absurdly strong right now.
Had a sweet bonehead moment where I loaded the bar with an extra 10lbs for the supplemental work, and spent three sets wondering why the hell it felt so heavy. Finally realized it and was happy to drop the weight back, because I wasn’t sure I’d be able to get the first rep of that last set.
I unlocked something MMC wise on that lateral raise dropset. Agonizing burn in my shoulders. Pretty smoked at that point, and just pushed through the last of the assistance so I could go relax.
I used to like doing these back when I thought I was a bodybuilder. LOL we used to call them run the rack as you started at one end and kept going down in size. As a change we also used to do them with the weight increasing each set, obviously the reps decrease.
8/11/21
Pull workout
BB row:
45x10
95x5
135x3
185x3
235x2x3
205x2x3
SUPER SETS (chin - band)
Overhand pullups:
+30x3x6
Band pullovers:
3x8
Underhand rack chins:
4x8
Face pulls:
x100 rest/pause
Planned on a run today, but it was basically dark by the time I got home and I still need to cook dinner. Can’t be gambling on surf and turf night with an inexperienced griller, so lifting fit the bill a bit better. I’ll be able to get the run in tomorrow.
Going to ditch those rack chins, at least underhand ones. Immediately made my elbows flare up in a bad way.
8/13/21
Bench workout
SUPER SETS (bench - row)
Axle bench:
50x10
80x5
140x5
160x5
180x10
160x11
Band high rows:
3x11
2x10
DB shoulder press and walk:
25x2x 8&8 - 1&1
Deficit pushups/RKC plank
20s/10s x 5 minutes
Bench felt pretty good today, was able to keep a solid grip on the bar for most of the set. Assistance stuff was a real ball breaker.
That DB press and waiter walk thing was a nightmare. One “set” winds up being 35 reps, plus the time spent over head. The second time through I was rest/pausing after each mini-set to get through it.
Wrapped it up with that Tabata combo. And happy to be done.