T Nation

Weight is a hiker's & TnT's enemy

10/29/21, Friday

Light road ruck

  • 56:49, 3.64 mi, 718 ft ascent/ descent, 18.2 lb daypack, running shoes
1 Like

10/30/21, Saturday

Lying leg curls

  • 50 x 15
  • 75 x 10
  • 100 x 8
  • 75 x 10, supersetted with

Band pull-aparts

  • 2x red x 4 x 20

Squats

  • 75 x 15
  • 125 x 5
  • 155 x 3
  • 185 x 2
  • 205 x 2
  • 225 x 4
  • 225 x 4
  • 185 x 6
  • 145 x 12

Incline bench press

  • 75 x 10
  • 125 x 5
  • 145 x 3
  • 160 x 6
  • 160 x 7
  • 135 x 10
  • 135 x 10

DB rows, no arm support

  • 45 x 5
  • 55 x 5
  • 65 x 4 x 10

Lateral raises - 20 x 2 x 14
DB single triceps extensions - 25 x 2 x 12
DB reverse wrist curls - 25 x 2 x 20
DB curls - 25 x 2 x 10

3 Likes

I have much the same experience, for me it is the wrists that get toasted though, especially on the fixed bar pull ups. Switching to chins did a lot of difference and am now learning rings at my new gym.

Perhaps fixed bar pulls are really a young persons game, eh?

2 Likes

That seems quite possible! I know elbow tendonitis is also a symptom of neglecting my forearms and grip. A gym I used t work out at had fat-grip-sized pull-up handles, and my elbows felt good using them - but even better with straps and rings.

1 Like

11/1/21, Monday

Light road ruck

  • 54:55, 3.32 mi, 242 ft ascent/ descent, 18.2 lb daypack, mid hikers

This was the same route I walked on Thursday; tonight, it took me six more minutes to cover the same three-and-one-third miles? My pack weighed three pounds more, and I’m sore from squats, so I was walking slower, but that doesn’t seem like it would account for the extra six minutes. My phone’s GPS kept dropping and, somehow, my phone’s media was turned off while I walked. A weird ruck, but I got it done.

4 Likes

11/2/21

Periodic weigh-in

  • 198.0

Weekend junk food and my propensity to overly indulge in it. That’s the problem. The answers are 1) exercising more dietary self control and 2) my return to heavy landscaping work. I moved a few tons of gravel and will resume dragging and placing 400-pound concrete blocks. No programmed deadlifts for me this week; I’m fixing to do the type of work I train for when exercising :slight_smile:

2 Likes

11/3/21, Wednesday

Trail walk

  • 35:52, 2.04 mi, 507 ft ascent/ descent
2 Likes

11/4/21, Thursday

Warm-up

  • Laterals, curls, triceps ext, rear delts x 8 lbs x 15

DB rows, no arm support

  • 35, 45, 55 x 8
  • 70 x 4 x 8, supersetted with

Standing DB OHP

  • 25, 35, 45 x 8
  • 55 x 6
  • 55 x 6
  • 45 x 7, 4-second negative

Push-ups, handles + feet elevated

  • bw x 3 x 25, supersetted with

C/S rear delt flyes

  • 20 x 3 x 12

DB single triceps extensions - 25 x 11, 12
DB curls - 25 x 11, 12
DB wrist curls - 25 x 22, 22
Lateral raises - 20 x 13, 13

6 Likes

Relatable!

1 Like

Lots of work around the house, so I’ve reduced exercise time. Alas, this has increased my weight by a few pounds. I’m exercising as able, alternating cardio and lifting, and still hope to scooch down to 195 by the new year.

2 Likes

11/15/21, Monday

Smith machine low-inclime bench

  • 70 x 15
  • 110 x 5
  • 135 x 5
  • 160 x 5
  • 160 x 5
  • 160 x 4
  • 135 x 10

Face pulls

  • 25 x 3 x 15, supersetted with

Flat DB bench

  • 65 x 9, 9, 8

Seated cable rows
*100 x 8

  • 120 x 8
  • 140 x 8
  • 160 x 6
  • 120 x 12, supersetted with

Push-ups

  • bw x 3 x 20

DB wrist curls - 25 x 20, 20, 15
Single triceps extensions - 25 x 9, 9, 9
DB curls - 25 x 12, 12, 12

4 Likes

11/16/21, Tuesday

Treadmill

  • 53:02, 3.5 mi, 0 - 7.0 incl

Recumbent bike

  • 15:10, 4.0 mi, 8 - 9 resist
4 Likes

11/20/21, Saturday

Elliptical - 5 mins

Rounds of:

Smith deadlifts

  • 145 x 10
  • 185 x 5
  • 235 x 3
  • 265 x 1
  • 290 (3 pps) x 3, 3, 2

Standing DB OHP

  • 25 x 10
  • 35 x 5
  • 45 x 5
  • 55 x 6, 6

Pulldowns, wide-neutral grip

  • 9 plates x 5 sets x 7

All was great til my lower back and left hip muscles seized up and gave out during the third deadlift set. Grrr. I’d forgotten my lower back had seized Thursday, after 12 hours of demolition hammering wood flooring, moving 7,000+ pounds of flooring materials, and dragging a 350-pound concrete block earlier this week. Hopefully rest will cure it.

Seated dip machine

  • 145 x 10
  • 160 x 10
  • 175 x 10
  • 190 x 2 x 10

DB curls

  • 25 x 3 x 13
3 Likes

11/23/21, Wednesday

Warm-up

  • Laterals, tri ext, curls, rear delt flyes x 10 lbs x 15

Low incline Smith bench

  • 70 x 12
  • 110 x 5
  • 135 x 3
  • 150 x 1
  • 160 x 5
  • 160 x 5
  • 160 x 5
  • 160 x 5
  • 135 x 10

Cable rows, wide neutral grip

  • 100 x 12
  • 120 x 10
  • 140 x 8
  • 160 x 6
  • 120 x 15, supersetted with

Converging chest press

  • 70 x 8, 9, 9

Hanging leg raises

  • bw x 3 x 10, supersetted with

MTS pulldowns

  • 80 x 2 x 10

DB single triceps extensions - 25 x 40 total
Pec deck - 100 x 13, 13
DB wrist curls - 25 x 21, 21, 17
DB curls - 25 x 46 total

3 Likes

Oops, the last post should say Tuesday, but I can’t see all the functions on my screen, so I can’t edit it.

11/26/21, Friday

Reverse lunges - bw x 3 x 11
Hanging leg raises - bw x 3 x 11
Single calf presses - 90 x 4 x 15
Single leg presses - 90 x 2 x 10

2 Likes

11/28/21, Sunday

Warm-up

  • Laterals, tri ext, rear delts, curls x 8lbs x 15

Low incline bench press

  • 75 x 15
  • 125 x 5
  • 145 x 3
  • 160 x 5
  • 160 x 6
  • 160 x 6
  • 160 x 7
  • 135 x 10

DB rows, unsupported

  • 45, 55, 65, 75 x 5
  • 80 x 3 x 8, supersetted with

Push-ups, handles + feet elevated

  • bw x 5 x 20

DB wrist curls - 25 x 25, 25, 25
DB single triceps extensions - 25 x 42 total
DB curls - 25 x 55 total

2 Likes