10/28/19
Squat:
235 x 7 x 11 sets [1-1.5 min rest*]
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Bench:
175 x 7 x 11 sets [1-1.5 min rest*]
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*kept rest really short to be courteous and not hog the rack/bench. Didn’t affect me at all.
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Tricep Pushdown:
“3” x 25,20,15,15,15,10 [45s rest]
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Seated Calf:
45 x 15 x 5 sets [30-45s rest]
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Decline Sit-ups:
BW x 15,10,10,10,10,10 [45s rest]
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Rusted Out Vintage Schwinn Air Bike LISS x 12:30 (display broken – no distance)
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Trained at a pretty cool black iron gym in Lakeland, FL: All American Gym. They neglect their equipment, but the TPB I squatted with was straight and still had great knurling, so I can’t complain. Had a great workout despite being in the car for 14 hours yesterday; weights felt suspiciously light. Maybe my home plates are a little heavy.
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10/29/19
Deadlift:
265 x 7 x 11 sets [1.5-2 min rest]
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DB Curl:
20’s x 20,10,10,10,10 [45s rest]
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DB Shrug:
50s x 10 x 3 sets [45s rest]
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Rusted Schwinn LISS x 12:30 (? Miles)
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10/30/19
Bench:
185 x 5 x 11 sets [1-1.5 min rest]
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Pull-ups:
BW x 8,6,6,5,5,5,5,5,5 [60 s rest]
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Skull Crusher:
55 x 15,12,10,8 [45s rest]
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Decline Sit-ups:
BW x 10 x 7 sets [45s rest]
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Jump Rope x 100 x 10 sets [30s rest]
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11/01/19
BW:175.4
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Squat:
252.5 x 5 x 11 sets [1.5 – 2 min rest]
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Bench Press:
175 x 7 x 11 sets [1.5-2 min rest]
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Banded Tricep Pushdown:
Red x 25 x 4 sets [45s rest]
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Calf Raise:
BW x 25 x 4 sets [45s rest]
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Assault Bike LISS x 12:30 (4.3 miles)
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Good to be home.
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11/02/19
BW: 175.4
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Deadlift:
285 x 5 x 11 sets [2.5 min rest]
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Lever Row:
“25” x 10 x 3 sets
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Knee Raise:
BW x 10 x 3 sets
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30min walk w/ Hank
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