Tuesday, January 29, 2019


Tues, 22 Jan 19

Squats: 135x5, 225x5, 315x2x5

Still dieting - down 13 lbs so far.  Had to take my wife to the hospital last night, so I didn't get a lot of sleep and my heart just wasn't in it today.  I loaded up the 365, walked it out, said nope, and cleaned up.

Friday, January 25, 2019

Cardio and upper body

Fri, 25 Jan 19

Rowing: 20 spm x 6 min, 22x5, 24x4, 26x3, 28x2, 30x1
Decline bench press: 95x12,  115x12, 135x12, 155x12

Rowing went well.  The hard part is keeping the strokes per minute slow enough while pulling to some degree of effort.  I couldn't get the DBs in position for DB decline bench today, so I roughly calculated what I thought was similar effort and did decline bench.  I finished up with a bit of random cable work for my chest and arms.  Didn't bother to log, it was all pretty light.

Thursday, January 24, 2019


Thurs, 24 Jan 19

Deadlifts: 225x2x5 h, 315x2x5, 365x5, 385x3, 405x1

Started off with hack squats to get the glutes firing, then switched to conventional deadlift for the work sets.  While not a lot of volume, it was a lot of effort.  I had hoped to five singles at 405, but I believe that was a little ambitious.  That being said, keeping the weight on the bar is key to maintaining strength and muscle mass while dieting down - so I'd rather 1 solid rep at 405 then more at 225-315.  I'm down 10 lbs as of this morning.

Wednesday, January 23, 2019

Cardio and upper body

Weds, 23 Jan 19

Rowing: 1 minute hard work, 1 minute slow, repeat for 20 minutes. 

Decline DB Bench: 45x12, 50x12, 55x2x12
DB Hammer Curls: 30x4x12
Rope Pulley Tricep Pressdown: 70x4x12
Face Pulls: 70x4x12

The rowing wasn't too bad.  It was certainly hard, and I pushed between 30-34 strokes per minute in the work sections.  DB Bench and hammer curls were hard, but not dangerously out of control.  I'll leave the weight for a few sessions to ensure I'm solid.  The pressdowns were hard, but once again, not terrible - just a reasonable amount of effort that you felt in the last two sets - as expected.

Tuesday, January 22, 2019


Tues, 22 Jan 19

Squats: 135x5, 225x5, 315x5, 335x3, 355x2, 375x1, 385x1, 375x1, 355x1, 335x2, 315x3

Not too bad.  The weight felt heavy at 315, but I kept going and adjusted.  I was getting pretty tired by the last two sets and cut them short.  

Monday, January 21, 2019

Cardio and upper body

Mon, 21 Jan 19

Rowing: 2x10 mins with a single 3 min rest  (24 spm).

Decline DB Bench: 35x12, 40x12, 45x2x12
DB Hammer Curls: 25x4x12
Rope Pulley Tricep Pressdown: 60x4x12
Face Pulls: 60x4x12

Ugh, my phone didn't update so my workout was last session.  This was fairly easy with the curls being a bit of an effort -- more the reps than the overall weight.

Wednesday, January 16, 2019


Weds, 16 Jan 19

Deadlifts: 225x5, 225x5, 315x5, 315x5, 365x3, 385x1, 405x1

First set were hack squats.  Then normal.  The next two sets were conventional deadlift and sumo deadlift, the final few sets were conventional.  Wasn't a lot of substance, but I was tired and just focused on keeping weight on the bar.

Tuesday, January 15, 2019

Cardio and upper body

Tues, 15 Jan 19

Rowing: 2x10 mins with a single 3 min rest  (24 spm).

Decline DB Bench: 35x12, 40x12, 45x2x12
DB Hammer Curls: 25x4x12
Rope Pulley Tricep Pressdown: 60x4x12
Face Pulls: 60x4x12

Rowing went well.  It's actually not hard to hit 24 spm - there's a huge effort gap between 24 and 30 though!  DB Bench was good - I felt it in the center of my pecs again on the last 2 reps of the last 2 sets.  I think I can safely bump it up to 45, 50 and 55.  Getting the weight in position isn't too much of an issue yet.  Hammer curls were hard at this weight, so I'll leave them.  Last two exercises were about right (added a set plus 10 lbs), so I'll add 10 more next time.

Monday, January 14, 2019


Mon.14 Jan 19

Squats: 135x5, 225x5, 315x5, 335x3, 355x2, 375x1, 355x2, 335x3, 315x5
The squats left me short of breath for the 335 and up, then down.  It wasn't hard to do though.  I thought I might have more time for a little upper body DB work, but it took a long time to get through all the squats.

Cardio and upper body

Fri, 11 Jan 18

Rowing: 20 spm x 2 minutes, 22 spm x 2 minutes, 24 spm x 1 minutes, slow row for 2 minutes, repeat entire set three more times.

Decline DB Bench: 30x12, 35x12, 40x2x12
DB Hammer Curls: 20x4x12
Rope Pulley Tricep Pressdown: 50x3x12
Face Pulls: 50x3x12

This went well.  The rowing wasn't as brutal, although I find the seat a little uncomfortable.

Thursday, January 10, 2019


Thurs, 10 Jan 19

Squats: 135x5, 225x5, 315x5, 335x2x1, 355x1, 375x1, 355x1, 335x2, 315x2

Really tiring!  Cutting sucks.

Monday, January 7, 2019

Cardio and upper body

Mon, 7 Jan 18

Rowing: 20 spm x 3 minutes, 22 spm x 3 minutes, 24 spm x 3 minutes, 26-30 spm x 3 minutes.
Decline DB Bench: 30x1x12, 35x3x12
Concentration DB Curls: 20x3x12
Rope Pulley Tricep Pressdown: 50x3x12
Face Pulls: 50x3x12

So, I did the proper first day of the rowing program.  Intervals as opposed to a long session.  It wasn't too bad.  The DB work was kept low weight as I had trouble getting the DBs in position without hurting my shoulder.  I was planning on picking up some DB hooks to remedy that issue.  Finished with some cable work for the triceps and delts.

Friday, January 4, 2019


Fri, 4 Jan 19

Deadlifts: 225x5, 315x5x5 (c,s,c,s,c), 365x2, 385x1
Cable Lateral Pulldown high - 40x12, 50x12, 70x3x12
Cable Lateral Pulldown medium - 50x12, 70x3x12

Started out with some deadlifts.  Mechanically I was fine, but I did get dizzy a bit on the heavier sets.  5x5 was the prime mover for the day with a few heavy singles thrown in.  Did a little bit of cable work for the traps, lats and triceps.

Thursday, January 3, 2019

Cardio - rowing and treadmill

Thurs, 3 Jan 19

Rowing: 23:26 minutes, 3928 meters rowed.  25 spm.
Treadmill: 30 minutes at 3 incline 3 speed.  (medium walking pace)

My first rowing session was kind of hard.  I had to take a couple of 10 or so second breaks as my shins were getting pretty pumped.  Overall it wasn't that bad though.  I was watching a Netflix show, so I still had a good half hour to go.  Decided to finish up with a light walk on the treadmill.

Wednesday, January 2, 2019

Time to cut!

Weds, 2 Jan 19

Well, it's that time again.  Put on a few pounds last year (30) and I can't go without a winter cut this year.  In addition, my shoulder is still messed up, so I have to find a new workout for guys with screwed up shoulders.


Lower body will still be squats.  I'll start out with 3x5 at 315 just to stay in the game.
Upper body will be determined.  Likely I'll drop strength and go for hypertrophy.
The initial cardio plan is to use the rowing machines.

Squats: 135x5, 225x5, 315x5, 335x2x1, 355x1, 335x2, 315x5
DB Press: 35x10, 40x10, 45x10, 50x10, 45x10, 40x10, 35x10
Rope Triceps Press down : 50x10, 60x10, 70x10, 60x10, 50x10

I'll come up with a better workout as I go through the week.  I've got to see how much time the rowing takes, and how I respond to it.