Thursday, March 28, 2019

Upper body and cardio

Thurs, 28 Mar 19

DB Incline Bench: 50x4x6
BB Row: 95x3x8
OHP: 95x3x6
Lat Pulldown:50x3x8
Seated DB Curl: 25x3x8
Rope Triceps Press: 50x3x10

Working towards:
DB Incline Bench: x4x10
BB Row: 3x10
OHP: 3x10
Lat Pulldown: 3x10
Incline DB Curls: 2x12
Rope Triceps Press: 2x15

Rowing: 500m x 5 with 1 min rest

Added a set to each current weight.  Next I'll start upping the reps until I hit goal, then up the weight some more.  Really went well.  I was noting some of my strokes per minute on the rower are now in the mid-40s.  That's remarkable since when I started 30 was my "wall".

Wednesday, March 27, 2019


Weds, 27 Mar 19

Squats: 45x5, 135x5, 225x5, 245x2, 265x2, 285, 295, 315

Felt strong today, so I decided to have a productive squat day with some doubles and singles.  I took my time, and at the end didn't feel so much like doing cardio so I some split squats and hamstring/glute stretches.  Good days are rare on this level of calorie restriction, so best to take advantage of it when I can.

Tuesday, March 26, 2019

Upper body and cardio

Tues, 26 Mar 19

DB Incline Bench: 25x6, 35x6, 50x3x6
BB Row: 95x2x8
OHP: 95x2x6
Lat Pulldown:50x2x8
Incline DB Curl: 25x2x8
Rope Triceps Press: 50x2x10

Working towards:
DB Incline Bench: x4x10
BB Row: 3x10
OHP: 3x10
Lat Pulldown: 3x10
Incline DB Curls: 2x12
Rope Triceps Press: 2x15

Rowing: 500m x 5 with 1 min rest

Today was spent learning the different moves and setting weights.  I was going to do a supported chest row but couldn't really get a good position where I could reach the bar AND get good ROM.  Similarly, I was going to do incline db tricep work, but couldn't quite get the bench into a position where I felt I was getting some effort out of the movement.  By the time I got to the last interval in rowing I was exhausted and my back was just pumped to death.  Had to lay on the floor after to get it to loosen up.

Monday, March 25, 2019


Mon, 25 Mar 19

Squats: 45x5, 135x5, 225x2x5, 245, 265
Box jumps: 20"x4x5
Rowing: 500m x5 w 1 min rests

Today's goal (and hopefully this weeks goals) are/was simple.  Do a major compound exercise for few sets, a few accessories, and cardio.  I'm getting close to the end of the diet and want to really get a push on.

Thursday, March 21, 2019


Thurs, 21 Mar 19

The only good thing to come out of todays session was a pile of snot from my chest when I laid down on the floor.

The rest of it wasn't even worth recording.  I'll probably take tomorrow off and see how I feel next week.  I find it impossible to really exert myself where every movement I make kicks off a coughing jag.

Wednesday, March 20, 2019

Rowing and upper body

Weds, 20 Mar 19

Rowing: 5x500m with 1 min rests
OHP: 95x4x6
Lateral Raise: 2x20x6, 2x15x12
Reverse DB Flyes: 4x15x12
Lying Face Pulls: 2x40x10
Standing Face Pulls: 2x40x10

Rowing went well despite still having breathing difficulty.  The rest of the workout was hard.  The OHP was a little taxing on the shoulder so I decided NOT to add more weight and to go for straight sets.  I tried to ensure that I was not taxing my left shoulder, so weights were super light to get a feel for the exercise, weight I can work with, and proper form.  I was initially going to start with 25 lbs on the lateral raise, but found that was just above where I could really control the movement without jerking it up.  I could definitely see it hitting the rear delts as well as the rest of the upper body.  Interestingly, on the reverse DB flyes I felt it a bit in my chest.  Face pulls were pretty easy.

Tuesday, March 19, 2019


Tuess, 19 Mar 19

Box Jumps: 3x3
Paused Squats: 135x5, 225x5
Squats: 245x5, 265x5, 285xF

Getting over a cold and my chest was really sore today.  I had trouble taking a breath, felt like it was burning.  I tried to walk out the 285 but had no confidence on descent and racked it.

At least I got something done.  Weight is 195 - down 41 lbs.

Thursday, March 14, 2019

Rowing and upper body

Thurs, 14 Mar 19

Rowing: Rowed intervals 500 m x 5 with 1 minutes rest in between.  Stopwatch reset itself when I went to see how much time I took and the picture I took didn't show the distance.  Ugh.  I would imagine, since my performance was pretty much like last time, that I did about 2700 m in 18 minutes.

For upper body exercises I did 20 lb cable dual chest flyes for 15, then supersetted each arm separately for 15 more reps, then repeated.  (90 reps total), deltoid press down for 10 lbs 2x15,  tricep rope pressdown 50x2x15 supersetted with face pulls 50x2x15.  Finished up with DB hammer curls.  25x3x10.

I think I'm coming down with a cold.  Hopefully not.

Wednesday, March 13, 2019


Weds, 13 Mar 19

Box Jumps: 3x3
Paused Squats: 135x5, 225x5
Squats: 245x5, 265x5, 285x5
SLDL: 135x10

Box jumps went well. Started with a 20 inch box.  Controlled step down. Each rep was from a dead stop. Paused squats went well.  The regular squats had just enough weight and volume. I think I'll add 20 lbs.  Maybe do the sets of five and then AMREP the party set. I overestimated the SDLD. I planned to do sets of 15 with the second and third sets being 225 lbs.  Not. A. Chances.  I'll try another set of 10 at 135 next time, but I  was totally burned out by then.

Monday, March 11, 2019

Rowing and upper body work

Mon, 11 Mar 19

Rowing: 500m x 5, with 1 min rest between intervals = 2755 meters in 18m 30s.
Upper Body:  chest flyes, triceps pressdown, dumbbell preacher curls

Everything is going well in the cardio department.  Blood pressure is dropping.  Weight is dropping, now down 31 pounds to 205.  Left shoulder still hurts quite a bit, so I'm babying it.

Friday, March 8, 2019


Fri, 8 Mar 19

Squats: 135x5, 225x5, 245x5, 265x5, 285x5

I've lowered the weight on the squats and am working my way back up.  Went well, decided 285 was enough for the day.  (it's only 30 off of where I was getting stuck).  Tried some different cable leg exercises.  The only one (that I know so far) that seemed to hit some muscles was the leg kickback.  That definitely hit my hamstrings and glutes.  I'm a quad dominant squatter, so getting that little extra work on the posterior chain is useful.

Thursday, March 7, 2019

Rowing and light upper body

Thurs, 7 Mar 19

Rowing: 2888 m.  5 intervals of 500 m with 1 min rest.  Each 500 m took about 2.40.  That was about 16 minutes of rowing.  I'm definitely getting better at it - my initial "wall" was in the low 30's, now I can comfortably stay in the 30-35 spm range with bursts of 40-42 spm, the new "wall".

Upper body:  My left collarbone area still hurts a lot.  I did very mild (most exercises only 10-20 pounds a side or 50 on rope pulley) cable work for chest and triceps while trying to avoid the collarbone area altogether.

Wednesday, March 6, 2019

Squats and RDL

Weds, 6 Mar 19

Squats: 135x5, 225x5x5
RDL: 135x5x5

I've been pretty tired lately and didn't want to push it with the screwy left collarbone area.  I decided to do a deload type workout.  I may just do cardio with no upper body for the rest of the week as I'd like for that shoulder to heal.

Tuesday, March 5, 2019

Rowing and upper body

Tues, 5 Mar 19

Rowing:  500m w 1 min rest, x5.  I estimate it took about 2.5 minutes to do each 500 m, so that's about 17 minutes total including rests.  I kept it in the 30+ spm range, with a couple over 40 spm.

I couldn't bench today.  I've got a really sore spot right over the medial aspect of my left collarbone.  It's really, really sore.  I loaded up the dumbbells but felt the pain as soon as I started to descend.  I did a bunch of cable work instead.  Rope Triceps pressdowns, face pulls, chest flyes, and ez bar upright row and ez-bar pressdown.  Everything was done with a fairly light weight for 15 reps a set, x 3 sets each.

Friday, March 1, 2019


Fri, 1 Mar 19

Squats: 135x5, 225x5, 315x4, 3, 3
Power Shrugs: 315x2x5, 225x5
RDL: 225x2x5

Strength was in the toilet today.  I did manage to get 10 reps on 3 plates, but I would have liked to get 3x5.  The trap work I've been doing is definitely effective - I don't remember the last time I've had sore traps lol.