T_M's Training Journal

[irongeek]

Hey T_M,

I love that you're doing power cleans. You've inspired me to add them back to my routine!

[T_M]

Hey T_M,

I love that you're doing power cleans. You've inspired me to add them back to my routine!

Very cool! I love power cleans and the power and athleticism it trains. Plus they feel so rewarding when you're moving well.

[T_M]

1-7-22 Friday @EOS fitness

Treadmill run/walk for 15 minutes

light body building:

DB delt raises: side, rear and front

Cable tricep push downs: 70 x 20,15,12,10

Cable lat pulls: 140 x 12,12,12,12

Peck Deck: 100 x 12,12,12,12

EZ bar curls: 110 x 10,10

Row 1k @2:09/500m pace

got a nice burn and pump on the BB movements. The rower at EOS (stair master brand) is pretty similar to my Concept 2 at home...not a nice as but calibrated pretty closely to it, at least it felt that way.

[T_M]

1-8-22 Saturday

Some easy cardio today

Stair steppers: 10" step, 15 minutes

Row 7K @2:18.0/500m pace
avg rate 19 spm

[T_M]

1-9-22 Sunday

One hour hike in the morning

Stair steppers 8" step for 10 minutes

Power cleans with 135 for 10 minute AMRAP: 46 reps

SSB squats to 20" box
155 x 20,20,20

Good week of walking... averaged over 13,000 steps per day for the week

I think if I really pushed it, I could have gotten over 50 reps with the power cleans, but I didn't want to compromise my form.

[T_M]

1-12-22 Wednesday

Dead hang x 45 seconds

Stair stepper to 8" step for 10 minutes

Dead hang x 45 seconds

SSB squats to 20" box
155 x 10
205 x 10
155 x 5
315 x 5
345 x 5
365 x 5
315 x 10

EZ bar curls
90 x 10,10,10

Dead hang 45 seconds

Thanks to this forum, I discovered dead hangs...and further research indicating their contribution to shoulder health...so I am doing them daily now, and my shoulders feel better already.

[irongeek]

Another SSB afficionado! It's a cruel mistress, but the upper back gains are very real!

[T_M]

Another SSB afficionado! It's a cruel mistress, but the upper back gains are very real!

Cruel mistress indeed LOL. I've gotten use to it though...my poor shoulders have persuaded me to embrace the SSB.

I'm giving the Kabuki Transformer bar a pretty serious look. It's easy on the shoulder but adjusts to give you the full spectrum of squat variations.

[T_M]

1-16-22 Sunday @EOS fitness

Peck Deck machine: 100 x 10,10,10,10,10,10

Dead hang 30 seconds

Decline bench press machine: 70 x 10,10,10,10

Dead hang 30 seconds

Cable lat pulls: 160 x 10,10,10,10

Cable tricep push downs 70 x 10,10,10,10

Dead lift (no belt)
135 x 10
225 x 8
315 x 4
405 x 1,1,1

Pretty poor week of training...work related obligations and home projects got in the way, but it was worth it.

Just body building stuff tonight...kept it pretty light. The decline bench machine was easy on the shoulders. I won't be benching any serious weight again, but hopefully I can build/maintain some decent muscle mass and tone in that area (I'm still a little vain in my advanced age).

Step count was a little over 11,000 per day average for the week

[T_M]

1-17-22 Monday

Just a short one tonight

SSB squats to 20" box
155 x 10
205 x 10
255 x 10
305 x 10
255 x 10