The Log of Conjugate PR's

[Meshuggah]

Tuesday 7-30-24 / Garage Temp 93

Ab Wheel - 3X6

1 Board 30° Incline Press (BenchBlokz, 24" Grip)

1X12 @ 45
1X10 @ 65
1X8 @ 85
1X6 @ 105
1X2 @ 125
1X1 @ 145
1X1 @ 165
1X5 @ 135

Kettlebell Gorilla Row

3X6 @ 53# Bells

Music: Ted Nugent - Ted Nugent (1975)

[Meshuggah]

Wednesday 7-31-24

1.2 Mile Walk @ Medium/Quick Pace

Ab Crunch - 1X40

Two Arm Kettlebell Swing (EMOM)

15 Sets X 10 Reps = 150 Reps @ 53#

Total Volume: 7,950 Lbs in 9:20

Music: Meshuggah - Immutable

* This Swing session was Invigorating

[Meshuggah]

Thursday 8-1-24

1.2 Mile Walk in 23 Minutes

Kettlebell Partial Get-Up

3X6 L&R @ 17# Bell

Bullworker Ab Crunch - 2X25

Music: GOJIRA - Fortitude

* I'm ready for some Deadlifts tomorrow!

[Meshuggah]

Friday 8-2-24 / Garage Temp 80

1.2 Mile Walk/Jog * in 21 Minutes

Conventional Deadlift (No Belt or Straps)

1X6 @ 135
1X5 @ 155
1X4 @ 185
1X3 @ 225
4X2 @ 275

Music: The Who - Who's Next (8-2-71, 53rd Anniversary)

* I added in 4 - 40 pace jogs during the walk

[Meshuggah]

Saturday 8-3-24 / Weight 180 **

1.2 Mile Walk/Jog * in 20 Minutes

Ab Wheel - 2X10

Bullworker Ab Crunch - 1X30

Zottman Curl

1X12 @ 15# D-Bells
2X10 @ 20# D-Bells

Standing Dumbbell Press

1X15 @ 20# D-Bells
2X12 @ 25# D-Bells

Music: Rammstein - Zeit

* I added in 6 - 50 pace jogs during the walk

** I lost slightly over 1.5 pounds this week
and have now lost a total of 38 pounds. I have
2 weeks to lose 5 pounds and hit my goal of 175
for my 63rd Birthday

[Meshuggah]

Sunday 8-4-24

1.2 Mile Walk in 21:56

Two Arm Kettlebell Swing (EMOM)

10 Sets X 10 Reps = 100 Reps @ 44#

Total Volume: 4,400 Lbs in 9:16

Music: Queensrÿche - Empire

[Meshuggah]

Monday 8-5-24 / Garage Temp 82 (am)

1" Deficit Trap Bar Deadlift (No Belt or Straps)

2X10 @ 135
1X10 @ 205

1 Board 30° Incline Press (BenchBlokz, 24" Grip)

1X12 @ 45
1X10 @ 65
1X8 @ 85
1X6 @ 105
1X8 @ 115

Music: Queensrÿche - Promised Land

* Trap Bar Deadlift Video: https://youtu.be/e3ujak82zC4?si=sgIUbZ-EbqH2wbbi

[Meshuggah]

Tuesday 8-6-24 / Indoors

Kettlebell Suitcase Carry

105 Yards L&R (210 Total) @ 35

Ab Wheel - 1X15

Bullworker Ab Crunch - 1X35

Two Arm Kettlebell Swing (EMOM)

20 Sets X 10 Reps = 200 Reps @ 53#

Total Volume: 10,600 Lbs in 19:22

Music: Lacuna Coil - Black Anima

* Great calorie burning Swing session

[Meshuggah]

Wednesday 8-7-24

30° Incline Bench (Several Different Grips)

4X12 @ 45 (Bar)

Standing Dumbbell Press

2X12 @ 20s

Kettlebell Gorilla Row

3X12 @ 44s

One Arm Kettlebell Swing

1X60 @ 35 (Hand Switch Every 10 Reps)

Music: Pink Floyd - The Wall

[Meshuggah]

Thursday 8-8-24 / Weight 179

Hanging Knee Raise - 2X10

Ab Wheel - 2X10

Bullworker Ab Crunch - 2X25

Hollow Hold - 30 Seconds

Kettlebell Halo

1X20 (10L, 10R) @35

Kettlebell Suitcase Carry

60 Yards L&R (120 Total) @ 53

Music: Meshuggah - Catch Thirtythree

* I'm ready for Friday Deadlifts