Ryan's "I'm Old Now" Log

[Ryan Arnold]

Tuesday 12/6/22 - Powerhouse Gym - Tampa, FL

Pause Squat: [135, 185, 215, 240, 240] x3

Speed Deadlift: 230x2x12(30s rest)

[Ryan Arnold]

Thursday 12/8/22 - Powerhouse Gym - Tampa, FL

Incline bench: [135, 185, 195, 205] x1

DB Bench: [55, 60, 65] x8

Standing EZ Curl Tri Ext: [30, 40, 50, 60] x8

Barbell Row: [135, 155, 155] x8

Sunday 12/11/22 - Powerhouse Gym - Tampa, FL

Pause Squat: [135, 185, 215, 245, 245] x3

Rack Pull: [135, 225, 275, 295, 315] x1

[Ryan Arnold]

Wednesday 12/14/22 - Base Gym - Jersey City, NJ

DE Bench: 165x3x12(60s rest)

DB Press: [40, 45, 50, 50] x8

DB Standing Tri Ext: [20, 25, 25, 27.5] x8

DB Row: 70x8x4

This place has a steam room and sauna. I've been craving that for years

[Ryan Arnold]

Friday 12/16/22 - Base Gym

DE SQ/DL Day:

Paused Low Bar: 195x2x10(60s rest)

Speed DL: 235x1x10(30s rest)

Airdyne: 20s/1minx4

Stretching + Steam room

[Ryan Arnold]

Monday 12/19/22 - Base Gym

Incline Bench: 95x3, 135x2, 185x1, 210x1

DB Flat Bench: 70x8x3, 75x10

Standing EZ Curl Tri Ext: 65x8x4

Barbell Row: [135, 155, 175] x8

[Ryan Arnold]

Wednesday 12/21/22 - Base Gym

ME DL Day:

Rack Pull: 355x1

KB Squat: 16kgx8x3, 24kgx8

GHR - I'm at a loss here why I can't do these. The movement just feels completely unnatural. Maybe I don't have the right distance between my feet and the pad but the few reps I did that looked close to what its supposed to look like made my hamstrings and calves cramp up right away

[Ryan Arnold]

Thursday 12/22/22 - Base Gym

Incline Treadmill walk: 30min/Incline 8.0/Speed 3.5/HR 140/cals 220

[Ryan Arnold]

Friday 12/23/22 - Base Gym

Pause Bench: 170x3x10(60s rest)

DB PR: 50x8x2, 55x8x2

DB Standing Tri Ext: 27.5x8x2, 30x8x2

DB Row: 75x8, 80x8x3

Incline Treadmill walk: up to 10.0 incline/3.0 speed/289 cals burned/150 max HR/32 total mins

[Ryan Arnold]

Monday 12/26/22 - Base Gym

DE SQ/DL Day:

Pause SQ: 200x2x10 - 60s rest

DE DL: 240x1x10 - 30s rest

Incline Treadmill Walk:

6min up to 10.5/3
30min @10.5/3
5min cooldown
358 cals
161 Max HR

[Ryan Arnold]

Wednesday 12/28/22 - Base Gym

CGBP: 235x1, 215x3

DB Flat BP: 80x8x4

DB Bicep Curl: 37.5x8x4

Rope Tri Ext: up to 65x8x2 - short ROM on this one

Incline Treadmill Walk:

5min up to 11/3
30min @11/3
5min cooldown
368cals
166 max HR