Tag: Home Gym

Training Log 05/10/2020 – 05/16/2020

Weekly Miles Walked: 30 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 673.75 Miles [Goal:1500]

05/10/2020
BW:177.2
–
Rest Day

05/11/2020
BW:178.2
–
Comp Squat:
365×1
405×1
390×3 PR
345×4
–
Comp Press:
150×1
165×1
135×4 x 2 sets
–
3ct Pause Bench:
155×8
165×8
175×8
–
Calf Raise:
BW x 25,15,10 [30s rest]
–
Barbell Bicep Curl:
35 x 25,15,10 [30s rest]

05/12/2020
BW:176.8
–
Comp Deadlift:
420×1
355×4 x 2 sets
–
Comp Bench:
265×1
225×4 x 2 sets
–
Squat (no belt):
285×8
295×8
305×8
–
Barbell Skull Crusher:
45×25,15,10 [30s rest]
–
Neck Extension:
20×25,15,10 [30s rest]

05/13/2020
BW:176.0
–
Assault Bike:
LISS x 25min (8.6 miles)
–
Dead Stop Pullup:
BW x 11,8,7 [60s rest]
–
Ab Wheel:
Knees x 25,15,10 [60s rest]
–
Blast Strap Row:
BW x 25,15,10 [60s rest]
–
Multi-Grip Bicep Curl:
45 x 25,15,10 [45s rest]
–
Copenhagen Plank Raise:
BW x 5 each side x 3 sets [30s rest]

05/14/2020
BW:177.0
–
2ct Pause Squat (no belt):
365×1 PR
350×3 PR
–
Floor Press:
260×1
250×3
–
Press (no belt):
105×8
115×8
125×8
–
Calf Raise:
BW x 35,35,30 [30s rest]

05/15/2020
BW:175.6
–
Pause Deadlift (no belt):
365×1 PR
350×3 PR
–
Stiff Leg Deadlift (no belt):
245×8
255×9
265×8
–
TnG Bench:
260×1
245×3
–
Banded Tricep:
Red x 35,35,30 [30s rest]
–
Neck Extensions:
25×25,15,10 [30s rest]

05/16/2020
BW:175.4
–
Assault Bike:
LISS x 25min (8.7 miles)
–
Dead Stop Chinup:
BW x 16,8,6 [60s rest]
–
Hanging Leg Raise:
BW x 20,8,7 [60s rest]
–
Standing Lever Row:
50 x 10 x 3 sets [60s rest]
–
Strict DB Bicep Curl:
20’s x 25,15,10 [60s rest]

Training Log 04/05/2020 – 04/11/2020

Weekly Miles Walked: 42 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 489.25 Miles [Goal:1500]

04/05/2020
BW:175.4
–
REST – Other than Daily Walking

04/06/2020
BW:178.0
–
Comp Squat:
340×5
350×5
360×5
–
Comp Press:
135×5
140×5
145×5
–
Pendlay Row:
150×10
160×10
170×10
–
Calf Raise:
BW x 50,30,30,30,30
–
Barbell Bicep Curl:
45×15
55×15
65×10 x 3 sets

04/07/2020
BW:176.2
–
Comp Deadlift:
355×5
365×5
375×5…Maybe a PR
–
Comp Bench:
230×5
235×5
242.5×5
–
3-0-3 Squat (no belt):
150×10
165×10
180×10
–
Inverted Skull Crusher:
BW x 25,15,15,15,15
–
Neck Extensions:
20 x 25,15,10

04/08/2020
BW:176.6
–
Assault Bike:
LISS x 30min (10.5 miles)
–
Ab Wheel:
Knees x 10 x 6 sets
–
Dumbbell Chest Supported Row:
40’s x 10 x 6 sets
–
Dumbbell Bicep Curl:
22.5’s x 10,10,10,10,9,8

04/09/2020
BW:176.8
–
Squat (no belt):
325×4
335×4
345×4
–
Slingshot Bench Press:
260×4
270×4
280×4
–
Close Grip Incline Bench Press:
130×10
140×10
145×10
–
Calf Raise:
DL x 25 x 4 sets; SL x 10 x 3 sets

04/10/2020
BW:177.6
–
Mid Shin Block Pull (no belt):
360×4
370×4
380×4
–
Close Grip Bench w/ Pause (no belt):
210×4
220×4
230×4
–
Romanian Deadlift (no belt):
195×10
210×10
225×10
–
Banded Tricep Pushdown:
Red x 30 x 5 sets
–
Neck Extensions:
20 x 25,15,10

04/11/2020
BW:176.6
–
Assault Bike:
LISS x 30 minutes (10.3 miles)
–
Hanging Abs:
Toe To Bar x 5,5,5
Knee Raise x 5,5,5
[30s rest]
–
Dead Stop Chinups:
BW x 5 x 6 sets
[30s rest]
–
Single Arm Dumbbell Row:
50 x 8 x 6 sets
[30s rest]
–
Barbell Bicep Curl:
50 x 10 x 6 sets
[30s rest]

Training Log 03/08/2020 – 03/14/2020

Weekly Miles Walked: 35.25 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 334.75 Miles [Goal:1500]

03/09/2020
BW:176.4
–
Comp Squat:
365×1
385×1
335×6 x 3 sets
–
Comp Press:
145×1
155×1
135×6 x 2 sets
125×6
–
Dumbbell Incline Bench:
52.5’s x 15,12,12,12
–
Barbell Bicep Curl:
35×15
45×15
55×15 x 2 sets
45×15
35×15

03/10/2020
BW:175.6
–
Assault Bike:
LISS x 12.0 Miles (34’32”)
–
Dumbbell Chest Supported Row:
65’s x 8 x 8 sets
–
Hanging Leg Raise:
BW x 5 x 12 sets
–
Neck Extensions:
20 x 30,15,15,15
–
Calf Raise:
BW x 30 x 5 sets

03/11/2020
BW:177.0
–
Comp Deadlift:
395×1
420×1
370×6
360×6
–
Comp Bench:
250×1
270×1
240×6
225×6 x 3 sets
–
SSB Hatfield Squats:
115×10
135×10
155×10
–
Barbell Skull Crusher:
35×10
45×10
55×10 x 2 sets
45×10
35×10

03/12/2020
BW:177.6
–
Assault Bike:
LISS x 12.0 Miles (34’07”)
–
Circuit:
Pullup x 10
RFESS x 10
Tempo Pushup x 10
Back Raise x 10
Hollow Body HOld x 30s
3 Rounds

03/13/2020
BW:177.6
–
Tempo Squat:
225×5 x 6 sets
–
Close Grip Incline Bench:
115×8
125×8
135×8 x 2 sets
–
Assisted Dips:
Red Band x 25 x 4 sets
–
Dumbbell Bicep Curl:
15’s x 20 x 4 sets

03/14/2020
BW:178.0
–
Tempo Deadlift:
195×5 x 2 sets
225×5 x 2 sets
250×5 x 3 sets
–
Feet Up Bench:
175×8
185×8
200×8 x 2 sets
–
Pause Back Raise:
BW x 10 x 5 sets
–
Banded Tricep Pushdown:
Blue x 30 x 4 sets

Training Log 03/01/2020 – 03/07/2020

Weekly Miles Walked: 31 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 299.5 Miles [Goal:1500]

03/01/20
BW:176.2
–
Comp Squat:
305×6
315×6 x 2 sets
325×6 x 3 sets
[3-4min rest]
–
Press:
125×6
130×6 x 2 sets
135×6 x 3 sets
[3-4min rest]
–
Dumbbell Bench Press:
70s x 10 x 5 sets
[90s rest]
–
Barbell Strict Bicep Curl:
60 x 10 x 5 sets
[60s rest]

03/02/20
BW:177.6
–
Assault Bike:
LISS x 11.5 Miles (33’40”)
–
Dumbbell Chest Supported Row:
52.5’s x 10 x 7 sets
[60s rest]
–
Hanging Knee Raise:
BW x 12 x 2 sets
BW x 10 x 5 sets
[60s rest]
–
Neck Extensions:
20 x 30,20,10
[30s rest]
–
Calf Raise:
BW x 25 x 5 sets
[30s rest]

03/03/20
BW:177.2
–
Deadlift:
325×6
340×6 x 2 sets
355×6 x 3 sets
[3-4min rest]
–
Bench Press:
205×6
215×6 x 2 sets
225×6 x 2 sets
235×6
[3-4min rest]
–
Dumbbell Rear Foot Elevated Split Squat:
25’s x 10 x 5 sets
[60s rest]
–
Banded Tricep Pushdown:
Blue (x2) x 20
Blue (x2) x 15 x 4 sets
[30s rest]

03/04/20
BW:177.6
–
Assault Bike:
LISS x 11.5 Miles (33’13”)
–
Pullups:
BW x 7 x 7 sets
[60s rest]
–
Hollow Body Hold:
30s x 7 sets
[60s rest]
–
Neck Extensions:
20 x 25,20,15,10
[30s rest]
–
SL Calf Raise:
BW x 12 x 5 sets
[20s rest]

03/05/20
BW:177.0
–
High Bar Squat (no belt):
225×8
235×8
245×8
255×8
265×8
275×8
285×8
[3min rest]
–
Incline Bench Press:
105×8
115×8
125×8
135×8
145×8
155×8
165×8
175×8
[3min rest[
–
DB Seated Shoulder Press:
32.5’s x 15,12,12,12,12
[60s rest]
–
DB Bicep Curl:
32.5’s x 12,12,10,10,10
[60s rest]

03/06/20
BW:177.6
–
Snatch Grip Deadlift (no belt):
275×8
295×8
315×8
295×8
275×8
[3-4min rest]
–
Close Grip Bench (no belt):
185×8
195×8
205×8
215×8
225×8
[3min rest]
–
DB 45 Degree Back Raise:
75×10
85×10
100×10 x 3 sets
[90s rest]
–
Banded Tricep Pushdown:
Green x 50,20,20,20,20
[30s rest]

03/07/20
BW:178.6
–
Assault Bike:
LISS x 12.0 Miles (34’29”)
–
DB Single Arm Row:
85 x 8 x 7 sets
[60s rest]
–
Ab Wheel:
Knees x 20 x 2 sets
Knees x 15 x 5 sets
[60s rest]
–
Neck Extensions:
20 x 30,25,15,15
[30s rest]
–
Calf Raise:
BW x 30 x 5 sets
[30s rest]

Training Log 01/19/20 – 01/25/20

Weekly Miles Walked: 31 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 120 Miles [Goal:1500]

01/20/20
BW:177.0
–
Trap Bar w/ Belt:
315 x 7
365 x 1
405 x 1
437.5 x 1
315 x 7 x 8 sets
[1.5 – 2.5min rest]
–
Press w/ Belt:
117.5 x 7
150 x 1
162.5 x 1
117.5 x 7 x 8 sets
–
Chinups:
BW x 20,8,8,7,8,6 [60s rest]
–
Barbell Bicep Curl:
45 x 30,18,12 [60s]
–
Banded Tricep Pushdown:
Blue (x2) x 50,20,15 [30s]

01/21/20
BW:176.6
–
30min Treadmill:
8.5mph x 800m x 4 [120s rest]
8.5mph x 400m x 2 [120s rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [60s rest]
–
Calf Raise:
BW x 25 x 4 sets [30s rest]
–
Ab Wheel:
Knees x 25,15,10 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

01/22/20
BW:177.6
–
Press /w Belt:
125×5
150×1
162.5×1
125×5 x 8 sets
[1-2min rest]
–
Dumbbell Single Arm Row:
75 x 10 x 6 sets [60s rest]
–
Pushups:
BW x 25,15,10 [60s rest]
–
Dumbbell Seated Curl:
15’s x 25,15,10 [30s rest]
–
Barbell Tricep Extension:
45 x 25,15,10 [30s rest]

01/23/20
BW:177.6
–
Trap Bar:
340×5
390×1
437.5×1
340×5 x 8 sets
[2-2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BWx25,15,10 [30s rest]
–
SL/DL Calf Raise:
BW x 15/10 x 4 sets

01/24/20
BW:177.0
–
Press:
135×3
150×1
162.5×1
135×3 x 7 sets
[1-1.5min rest]
–
Assisted Pullups:
Blue Bands (2) x 20,18,15,12,10,10 [60s rest]
–
Dips:
BW x 25,15,10 [60s rest]
–
Barbell Bicep Curl:
45×25,15,10 [30s rest]
–
Barbell JM Press:
45×25,15,10 [30s rest]
–
Hollow Body Hold:
BWx60s,45s,30s

01/25/20
BW:178.4
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [30s rest]
–
Calf Raise:
BW x 40,30,30 [30s rest]
–
Hanging Knee Raise:
BW x 20,10,10 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]
–
Barbell Bent Over Row:
100 x 25,15,10 [60s rest]
–
20min Treadmill:
10mph x 60s x 10 sets [60s rest]

Training Log 01/12/20 – 01/18/20

Weekly Miles Walked: 32 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 92 Miles [Goal:1500]

01/13/20
BW:178.2
–
Trap Bar w/ Belt:
310 x 7
365 x 1
427.5 x 1
310 x 7 x 8 sets
[2.5min rest]
–
Press w/ Belt:
115 x 7
135 x 1
157.5 x 1
115 x 7 x 8 sets
[2.5min rest]
–
Chinups:
BW x 19,8,7,7,7,7
[60s rest]
–
Barbell Bicep Curl:
45 x 25,15,10
[30s rest]
–
Band Tricep Pushdown:
Blue x 75,40,25
[30s rest]

01/14/20
BW:178.2
–
30min Treadmill:
8 x 60s @ 10mph [60s rest]
4 x 45s @ 10mph [75s rest]
3 x 30s @ 10mph [90s rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [60s rest]
–
Calf Raise:
BW x 50,30,30 [30s rest]
–
Ab Wheel:
Knees x 50,25,15 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

01/15/20
BW:178.6
–
Press:
122.5 x 5
135 x 1
157.5 x 1
122.5 x 5 x 8 sets
[2-2.5min rest]
–
DB Single Arm Row:
75 x 15,10,10,8,8,8 [60s rest]
–
Pushups:
BW x 25,15,15 [60s rest]
–
Barbell Bicep Curl:
45 x 25,15,10 [30s rest]
–
Banded Tricep Pushdown:
Blue x 60,30,30 [30s rest]

01/16/20
BW:179.0
–
Trap Bar w/ Belt:
332.5 x 5
380 x 1
427.5 x 1
332.5 x 5 x 8 sets
[2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [60s rest]
–
Single Leg Calf Raise:
BW x 10 x 10 sets [10s rest]

01/17/20
BW:178.6
–
Press w/ Belt:
130×3
145×1
157.5×1
130×3 x 9 sets
[1-1.5min rest]
–
Chinups:
BW x 10,10,10,8,6,6 [60s rest]
–
Assisted Wide Grip Pullup:
Blue Band x 5 x 5 sets [30s rest]
–
Dips:
BW x 10 x 3 sets [60s rest]
–
Dumbbell Hammer Curl:
25’s x 25,15,10 [60s rest]
–
Close Grip “Foam Roller” Bench Press:
85 x 25,15,10 [30s rest]
*Used a foam roller as a board press

01/18/2020
BW:177.8
–
30min Treadmill:
15 x 60s @ 10mph [60s rest]
–
Barbell Wide Grip Bent Over Row:
125 x 10 x 6 sets [60s rest]
–
Hanging Knee Raise:
BW x 20,15,10 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

Training Log 10/20/19 – 10/26/19

Squatters (pun intended)

10/21/19
BW: 172.8
–
Squat:
235 x 7 x 10 sets [2.5 min rest]
–
Bench:
182.5 x 5 x 9 sets [2.5 min rest]
–
Sit-Ups:
BW x 10 x 5 sets [30s rest]
*specificity is weird. Despite the fact that I already train abs 2x per week using commonly accepted “better” ab exercises (ab wheel/hanging knee raise), the last set of 10 had my abs on fire. I think I’ll keep these in on Monday’s to see what happens.
–
No triceps. I could tell from bench that I’m carrying some fatigue in my triceps and front delts. I don’t want to reduce bench frequency to 2x per week, so I’m reducing volume elsewhere.
–
Assault Bike LISS x 12:30 (4.2 miles)
–

10/22/19
BW: 173.2
–
Deadlift:
262.5 x 7 x 10 sets [2.5 min rest]
–
Chin-ups:
BW x 16,5,5,5,5,5,5 [1 min rest]
–
Multi-Grip Bicep Curls:
60 x 15,8,8,8,8,8,8 [1 min rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
–

10/23/19
BW: 174.0
–
Bench:
172.5 x 7 x 10 sets [2.5 min rest]
*good session
–
Hanging Knee Raise:
BW x 20,8,8,8,8,8 [1 min rest]
–
Band Straight Arm Lat Pull:
Red x 50,25,25 [1 min rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
–

10/24/19
BW: 174.4
–
Squat:
252.5 x 5 x 10 sets [2.5 min rest]
–
SL Calf Raise:
BW x 15 x 8 sets
–(Supersetted With)–
Strict BB Bicep Curl:
45 x 12 x 7 sets
–
Neck Extensions:
20 x 20,15,10 [60s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

No video. Just a lovely Valsalva Face Picture.

10/25/19 – Had to get all of this done in an hour due to a morning meeting. I”ll bench tomorrow.
BW:172.8
–
Deadlift:
282.5 x 5 x 10 sets [2 – 2.5 min rest]
–
DB Row:
75 x 10 x 3 sets; x 8 x 5 sets [45 – 60s rest]
–
Assault Bike LISS (4.1 miles)
–

10/26/19
BW: 172.6
–
Bench:
185 x 5 x 10 sets [2.5 min rest]
–
Blast Strap “Ab Wheel”:
BW x 20,15,10,10,10,10,10,10 [60s rest]
–
Plate Hammer Curl:
25 x 30,25,20,15,10 [30s rest]
–
Banded Tricep Pushdown:
Red x 30,25,20,15,10 [30s rest]
–
BB Shrug:
45 x 30,25,20,15,10 [30s rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
–