Thursday, February 28, 2019

Rowing and upper body

Thurs, 28 Feb 19

Rowing: 2750 m in no idea how many minutes!  I didn't wait long enough to see the time.  I did it in 5 intervals, I would guess 15-ish minutes.

Decline DB Bench Press:  60x10, 65x10, 70x10
Triceps Rope Pressdown: 50x15, 60x12, 70x12
Face Pulls:  50x15, 60x12, 70x12

I felt stronger today, which is no surprise since I had Chinese food last night.  Sodium + carbs for the win.  I actually weighed in about 4 lbs more from the meal lol.  Rowing was great.  I can't believe how easily I powered through the 70 lb reps.

Wednesday, February 27, 2019


Weds, 27 Feb 19

Squats: 135x5, 225x5, 315x3x2, 335x3x1, 315x3x2

Wow!  Strength was in the toilet today.  I couldn't even manage 5 reps on a 315.  Down 28 lbs of weight though.

Tuesday, February 26, 2019

Cardio and upper body

Tues, 26 Feb 19

Rowing: Intervals 5x500 m with 1 min rest between intervals (forgot to note time!)
Decline DB Bench: 65x3x10

I had an unusual day and didn't get to eat anything until I was walking to my workout (had a banana).  Only had one coffee, also late.  Needless to say, energy was nowhere to be found.

Despite that - Rowing went quite well, pretty fast hitting 30-40 strokes per minute at the beginning, towards the end I did a sprint 1.5 minutes out but ran out of gas about 30 seconds later lol.  Main lift was DB Decline Bench.  I kept the weight on the low side today, not too bad - I didn't have enough rest for the last set and was pretty tired.  I did a bunch of hammer curls and single DB side drop to overhead press.  I was going to do rope triceps work but someone was using the equipment and I was pretty tired.

Monday, February 25, 2019

Deadlifts and back

Mon, 25 Feb 19

Hack Squats: 135x2x8
Deadlifts: 225x5, 315x5, 345x3, 365x2
Cheat Shrugs: 2x8x225
Scapular Pull up: Assisted x2x8
Wide Upright Rows: 2x8x60
Face Pulls: 60x2x15

I had good intentions but I couldn't get past 365 on the deadlift.  I added some supplementary traps work.  I kept the weight low as these movements were all new to me. 

I could definitely feel my traps by the last set of face pulls.  I used a band for the scapular pull up first set, but not the second.  It's certainly tricky not to bend your elbows - definitely a test of mind to muscle coordination.

Friday, February 22, 2019

Cardio and upper body

Fri, 22 Feb 19

Rowing: Intervals 500 m x 5 with a 1 minute rest in between.
DB Decline Bench: 60x10, 65x10, 70x6, 70x5, 70x6
Seated DB Incline Press: 30x3x10

Rowing was difficult, but I managed to keep it around 30 spm.  Bench was better today, but I needed longer rests.  I didn't feel like doing cables today and did some seated OHP with the DBs.

Wednesday, February 20, 2019


Weds, 20 Feb 19

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

Just enough volume to hopefully stave off catabolism.  Still losing weight nicely - down to 212 from 236.

Tuesday, February 19, 2019

Cardio and Upper body

Tues, 19 Feb 19

Rowing: Intervals 1 min warmup, 1.15 secs work, 2 min rest repeat work/rest repeat for 5 sets total.
DB Decline Bench: 60x10, 65x10, 65x5
Triceps Rope Pulldown: 70x10, 80x10, 90x10
Rope Face Pulls: 70x10, 80x10, 90x10

I was a little weak today on the bench.  This is going to be another weird week.  I was off Monday for a holiday, and will be off Thursday to take my mother to eye surgery - and there may be a snow storm to boot.

Friday, February 15, 2019


Fri, 15 Feb 19

I wasn't feeling like doing a squat session since my week was a mess. Instead I used a light load (95 lbs) and did front squats, OHP, power cleans, back squats, hack squats and finished up with 100 paces of farmers walk/suitcase walk with 75 lb db's.

Thursday, February 14, 2019

Upper body

Thurs, 14 Feb 19

DB Decline Bench Press: 60x10, 65x10, 70x3x5

This week has been a mess, with time off and outside commitments, and a storm.  I upped the bench to 70 lbs for the top set, but couldn't get more than 5 reps at a time.  That's a good point to start though.  I wrapped it up with a variety or cable and dumbbell work in the 8-10 rep range for 2-3 sets per exercise.

Friday, February 8, 2019


Fri, 8 Feb 19

Squats: 135x5, 225x5, 315x3, 365x1, 375x1, 385x1

Today was max effort squat day.  Although very short and to the point, the goal was to go as heavy as possible.  I *may* have had more that 405 in the tank, but we have no safeties on the racks where I'm working out, so I'm kind of hesitant to go for 100%.  I took my time and when I finished threw in some lower body cardio type work.  I did kettlebell swings for 8kg x5x10, and then medicine ball bounce catches with a 10lb ball x5x10.  They really don't have a name, but for me its like a clean.  You stand and drop the ball from chest height.  You quickly drop into a deep squat and dip your hips to get under the ball, then "rack" it.  Rinse and repeat. Bounce, drop, catch, stand, rack.

Thursday, February 7, 2019

Cardio and upper body

Thurs, 7 Feb 19

Rowing: Intervals.  4 sets of 4 minutes work 1 minute rest.

Decline DB Bench: 55x10, 60x10, 65x10, 65x5, 65x5
Rope Pulley Tricep Pressdown: 80x4x12
Face Pulls: 80x4x12

I think I set the work time too high on the rowing.  I started to fade fast as I approached two minutes of work.  I'm thinking two work and one rest might be better, for say 5-6 sets.  DB bench is improving - I managed to do an entire set of 10 at once.  Tired me out a bit and I did the remaining 10 in 2 more sets of 5.  Upped the rope work to 80 lbs.  I'm definitely improving as far as the upper body work goes.  I'd like to be able to bench big numbers, but I really have to put that behind me.  The weights go up to 75 lbs so I may end up just repping out huge amounts of reps at 75 pounds, but hey, that's not bad for an old guy.  I'll have to try flat and incline benching once I max out the decline at 75x12.

Wednesday, February 6, 2019


Weds, 6 Feb 19

Deadlifts: 225x5, 315x5, 335x5, 355x5, 375x2, 385

I was limited to only 385#.  I couldn't break 405 off the floor.  Very tired.

Tuesday, February 5, 2019

Cardio and Upper Body

Tues, 5 Feb 19

Rowing: 4516 m in 28:40 at 29-31 spm
Decline DB Bench: 55x10, 60x10, 65x7, 65x5
Seated DB OHP: 25x3x10, last set curl to press 25x10

Yay!  I managed to hit 4.5 km on the rowing machine.  It was a pretty brisk pace for me.  Shoes were the issue as my left heel kept feeling like it was going to get a blister.  The cable machine was busy (by someone curling in it), so I did some seated OHP to finish.  I kept the weight light so as not to put my shoulder at risk.

Monday, February 4, 2019


Mon, 4 Feb 19

Squats: 135x5, 225x5, 315x5x1, 335x2, 365x3x1 335x2x2, 315x3
Kettlebell swings: 8 kg x 56 swings

Didn't have a lot of energy today - I had intentions of doing box squats, but they really felt crappy, so I just did normal squats.  I went as high as I could manage safely.  Finished off with a few kettlebell swings (they still suck, but in a brutally good way).  1x10 both hands, 1x5 right, 1x5 left, 1x10 both hands, 1x5 right, 1x5 left, 1x10 both hands, 1x4 right.  I was hoping to hit 100 reps, but I guess I better take that a little slower.

Friday, February 1, 2019

Cardio and upper body

Fri, 1 Feb 19

Rowing: 30 mins at 39-31 spm for a distance of 4.468 km.

DB Decline Press: 55x12, 60x12, 65x2x6
Rope Cable Tricep Pressdown: 60x12, 80x12, 90x12
Rope Face Pulls: 60x12, 80x12, 90x12

I was hoping to get 4.5 km in the 30 minutes but fell just a touch short.  It was really hard for the last 3 or so minutes.  My DB hooks arrived in the mail.  I was able to load up some decently heavy weight and push the press.  No shoulder issues.  I found the 65# sets heavy, but not ridiculous.  Finished up with some pulley work.