Author: fjhackett

2024-02-12 – Heavy Singles

Overhead Press (Barbell)
Set 1 : 65 lb x 5
Set 2 : 95 lb x 1
Set 3 : 115 lb x 1
Set 4 : 135 lb x 1

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 12
Set 2 : 120 lb x 12
Set 3 : 120 lb x 12

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Lat Pulldown
Set 1 : 160 lb x 10
Set 2 : 160 lb x 10
Set 3 : 160 lb x 10

First time in the new Boneyard. Good to be back after dealing with covid for the first time. I wanted one plate over my head and I got it. It moved quick enough I could have gone heavier but wasn’t looking for a max. Solid first day back. Looking forward to tomorrow.

2024-01-22 – Week 2 Day 1

Overhead Press (Barbell)
Set 1 : 90 lb x 3
Set 2 : 105 lb x 3
Set 3 : 115 lb x 6

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Seated Row (Cable)
Set 1 : 145 lb x 10
Set 2 : 145 lb x 10
Set 3 : 145 lb x 10
Set 4 : 145 lb x 10
Set 5 : 145 lb x 10

Skull Crusher
Set 1 : 60 lb x 12
Set 2 : 60 lb x 12
Set 3 : 60 lb x 12

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

I miss Boneyard. Golds isn’t bad in a pinch but I’m horribly spoiled by my home gym. Last time I had 115# AMRAP I only got 5. Today was a solid 6. Getting stronger bit by bit. App called for cable rows today but should have been pulldowns. I assume it’s a bug/glitch but I don’t know that. Could be how it’s linked exercise wise in the program. Who knows. Just something to be aware of and adjust accordingly. Skull crushers felt good but could still be heavier. Good effort today overall.

2024-01-18 – Week 1 Day 3

Bench Press (Barbell)
Set 1 : 190 lb x 5
Set 2 : 220 lb x 5
Set 3 : 245 lb x 5

Bench Press (Dumbbell)
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10

Seated Row (Cable)
Set 1 : 140 lb x 10
Set 2 : 180 lb x 15
Set 3 : 200 lb x 15
Set 4 : 220 lb x 15
Set 5 : 220 lb x 15

Incline Bench Press (Dumbbell)
Set 1 : 45 lb x 10
Set 2 : 45 lb x 10
Set 3 : 45 lb x 10

Overhead Tricep Extension (Cable)
Set 1 : 50 lb x 10
Set 2 : 50 lb x 10
Set 3 : 50 lb x 10

I’m getting stronger. Repeating with the same TM was the correct call. Compared to last cycle’s W1D3. Hit all five reps with 245 today. With Drew’s recommendation, I used wrist wraps. My form was better today and my confidence was back. Cable rows was a nice surprise, coasting up to 220. Will have to really put some work in there this go round. Might as well full send and add in T rows too. My work capacity is increasing as well. Good day.

2024-01-16 – Week 1 Day 2

Deadlift (Barbell)
Set 1 : 250 lb x 5
Set 2 : 290 lb x 5
Set 3 : 325 lb x 5

Shrug (Dumbbell)
Set 1 : 65 lb x 20
Set 2 : 65 lb x 20
Set 3 : 65 lb x 20

Inverse Curl
Set 1 : 225 lb x 10
Set 2 : 225 lb x 10
Set 3 : 225 lb x 10

Reverse Curls – Axel Bar
Set 1 : 45 lb x 12
Set 2 : 45 lb x 12
Set 3 : 45 lb x 12

To hell with the deload, we rocking. Pulls felt solid. I was a little stiff but was able to loosen up. I need to concentrate on form and really work on leaning back. I’ll generate more power. Skipped the x10 deadlift work today. Should stick to at least 2 sets. The rest was gravy. Shrugs should be 70#. Inverse curls need to lighten a bit at well (counterbalance). Reverse curls can be heavier. I’ll load up 55 next week. Guess and check.

2024-01-15 – Week 1 Day 1

Overhead Press (Barbell)
Set 1 : 85 lb x 5
Set 2 : 100 lb x 5
Set 3 : 110 lb x 8

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Skull Crusher
Set 1 : 50 lb x 10
Set 2 : 50 lb x 15
Set 3 : 50 lb x 15

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Good OHP day. I’m making steady progress strength wise. My form is bad. Needs time and reps and luckily this program allows for both. Didn’t have any issue today skipping the deload. Skull crushers were guessed at 50, which is light. Go up to 60# next week. Last two sets of pulldowns moved up to 160#. They felt good. I think I’ve found what caused the shoulder impingement. With that gone, will probably just rock this 5×160 and see how it goes next week. Pulldowns will only be one week this miniblock.

2024-01-11 – Week 3 Day 3

Bench Press (Barbell)
Set 1 : 225 lb x 5
Set 2 : 245 lb x 3
Set 3 : 275 lb x 1

Bench Press (Dumbbell)
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Face Pull
Set 1 : 90 lb x 12
Set 2 : 90 lb x 12
Set 3 : 90 lb x 12

Incline Bench Press (Dumbbell)
Set 1 : 45 lb x 10
Set 2 : 45 lb x 10
Set 3 : 45 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 10
Set 2 : 120 lb x 10
Set 3 : 120 lb x 10

Had a headache today. Hadn’t slept well and being grumpy I didn’t eat well. Going to clean the fridge tomorrow while Ellen’s here cleaning and get it restocked for success. Courtney said it best, the holidays were eating time. I got through this workout today barely. I wanted to quit after each segment but I didn’t. I did all of those reps. I’m getting stronger. Will repeat with this TM for another block. Lat pulldowns move halfway up. 3 sets 150, 2 sets 160. Will see how that goes. Going to trade pulldowns on day 1 for rows for the next block.

I pulled the bar out with my shoulders today. Need to remember elbows in.

2024-01-09 – Week 3 Day 2

Deadlift (Barbell)
Set 1 : 280 lb x 5
Set 2 : 320 lb x 3
Set 3 : 355 lb x 3

Deadlift
Set 1 : 225 lb x 10
Set 2 : 225 lb x 10

Shrug (Dumbbell)
Set 1 : 65 lb x 20
Set 2 : 65 lb x 20
Set 3 : 65 lb x 20

Hammer Curl
Set 1 : 40 lb x 10
Set 2 : 40 lb x 10
Set 3 : 40 lb x 10

I liked today. I enjoyed today. Looking through my phone, found a video of an ugly 365# pull October 25. Today’s 355×3 was solid. Shrugs need to go up in weight, as do curls and pulls. I’m getting stronger.

2024-01-08 – Week 3 Day 1

Overhead Press (Barbell)
Set 1 : 95 lb x 5
Set 2 : 105 lb x 3
Set 3 : 120 lb x 3

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 10
Set 2 : 120 lb x 10
Set 3 : 120 lb x 10

I’m pleased with the initial progress. 1+ AMRAP yielded 3 solid reps today, same as last W3D1. Was able to burn through and superset the 5×10’s as well. OHP increases next block – starting next week. No deload for another 531 cycle. Pulldowns will move the last 2 sets up and see how that goes. Fun growing wings. Painful, but fun. Lat raises stay at 20. They serve their purpose as a finisher well. Ran those superset with tris. Tris need to move up in reps to 15, and then increase the weight.

2024-01-04 – Week 2 Day 3

Bench Press (Barbell)
Set 1 : 205 lb x 3
Set 2 : 230 lb x 3
Set 3 : 260 lb x 2

Bench Press (Dumbbell)
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Face Pull
Set 1 : 90 lb x 12
Set 2 : 90 lb x 12
Set 3 : 90 lb x 12

Incline Bench Press (Dumbbell)
Set 1 : 45 lb x 10
Set 2 : 45 lb x 10
Set 3 : 45 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 10
Set 2 : 120 lb x 10
Set 3 : 120 lb x 10

Missed the last triple at 260. Solid day otherwise. Lat pulldowns need to go up for the last set if not the last two. Not much else to say. Let’s see how next week goes. Maybe immediately rerun this cycle without a deload? Wait and see.

2024-01-02 – Week 2 Day 2

Deadlift (Barbell)
Set 1 : 265 lb x 3
Set 2 : 300 lb x 3
Set 3 : 340 lb x 3

Deadlift
Set 1 : 225 lb x 10
Set 2 : 225 lb x 10

Shrug (Dumbbell)
Set 1 : 65 lb x 15
Set 2 : 65 lb x 15
Set 3 : 65 lb x 15

Hammer Curl
Set 1 : 40 lb x 10
Set 2 : 40 lb x 10
Set 3 : 40 lb x 10

Hamstring Curl
Set 1 : 35 lb x 12
Set 2 : 35 lb x 12
Set 3 : 35 lb x 12

Solid pull day. Progressing to a full 5×10 is still going to take time. I do not have any knee pain tonight writing this which is good. Still, should have pushed for the 3rd set.