Of Beers and Burger King...

[TonySturch]

Wednesday, Dec 15, 2021

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x25

DB Shrugs:
90x30

DB Shoulder Press:
60x25

Seated DB Curls:
45x12

Skull Crushers:
100x20

Hammer Curls:
50x15

Diamond Pushups:
BWx40

Comments:
Didnt feel too bad, but didnt feel too strong either.

[TonySturch]

Friday, Dec 17, 2021

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x20

DB Shrugs: (somewhat behind back)
90x30

DB Lateral Raise to O/H Fly:
30x10

Reverse Curls:
100x15

Incline Skull Crushers:
100x20

Single Arm DB Hammer Preacher Curls:
50x15

Cable Pushdowns:
66x30

Comments:
Feeling toasted. My joints and ligaments are screaming, popping and clicking. I just started back up on the joint supplements, so hopefully theyll kick in soon.

[TonySturch]

Monday, Dec 20, 2021

Pullups:
BWx20

Flat BB Bench:
315x8

BB Row:
225x15

Incline BB Bench: (Smith)
205x25

BB Shrugs:
275x25

DB Arnold Press:
60x18

Standing EZ Curls:
100x16

Skull crushers:
100x20

DB Hammer Curls:
60x15

Incline French Press:
50x15

Comments:
Was kinda surprised to see the weight move as well as it did.

[TonySturch]

Wednesday, Dec 22, 2021

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x30

DB Shoulder Press:
60x25

Seated DB Curls:
45x15

CGBP:
165x25

Hammer Curls:
50x20

Flat French DB Press:
50x16

Comments:
Not bad. I seem to be in less pain than usual, I think the joint supplements are working their magic.

[TonySturch]

Friday, Dec 24, 2021

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x20

DB Shrugs: (somewhat behind back)
90x30

DB Lateral Raise to O/H Fly:
30x10

Reverse Curls:
100x15

Parallel Dips
BWx40

Single Arm DB Hammer Preacher Curls:
50x15

Cable Pushdowns:
66x30

Comments:
Good finish to the week. Merry Christmas!

[TonySturch]

Monday, Dec 27, 2021

Pullups:
BWx20

Flat BB Bench:
275x20

BB Row:
185x20

Incline BB Bench: (Smith)
205x25

BB Shrugs:
185x30

DB Arnold Press:
60x18

Standing EZ Curls:
100x16

CGBP:
165x25

DB Hammer Curls:
60x15

Diamond Pushups:
BWx50

Comments:
Decent workout despite abusing my body the last few days. Happy Holidays!

[TonySturch]

Wednesday, Dec 29, 2021

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x30

DB Shoulder Press:
60x25

Seated DB Curls:
45x15

Skull Crushers:
105x20

Hammer Curls:
50x20

Flat French DB Press:
50x16

Comments:
Meh. Not bad.

[TonySturch]

Friday, Dec 31, 2021

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x20

DB Shrugs: (somewhat behind back)
90x30

DB Forward Raise:
30x12

Reverse Curls:
100x15

Parallel Dips
BWx40

Single Arm DB Hammer Preacher Curls:
50x15

Cable Pushdowns:
66x30

Comments:
Happy New Year!

[TonySturch]

Monday, Jan 03, 2022

Pullups:
BWx20

Flat BB Bench:
315x10

BB Row:
225x15

Incline BB Bench: (Smith)
205x25

BB Shrugs:
275x25

DB Arnold Press:
60x20

Standing EZ Curls:
100x20

CGBP:
165x25

DB Hammer Curls:
60x15

Incline French Press:
50x15

Comments:
Bam. 315x10 back in the books. New year is off to a good start.

[TonySturch]

Wednesday, Jan 05, 2022

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x30

DB Shoulder Press:
60x25

Seated DB Curls:
45x15

Skull Crushers:
105x20

Hammer Curls:
50x20

Flat French DB Press:
50x16

[TonySturch]

Friday, Jan 07, 2022

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x20

DB Shrugs: (somewhat behind back)
90x30

DB Forward Raise:
30x12

Reverse Curls:
100x15

Parallel Dips
BWx40

Single Arm DB Hammer Preacher Curls:
50x15

Cable Pushdowns:
66x30

[TonySturch]

Monday, Jan 10, 2022

Pullups:
BWx20

Flat BB Bench:
315x8

BB Row:
225x15

Incline BB Bench: (Smith)
205x25

BB Shrugs:
275x25

DB Arnold Press:
60x20

Standing EZ Curls:
100x20

CGBP:
165x25

DB Hammer Curls:
60x15

Incline French Press:
50x15

Comments:
Bench was not quite there...

[TonySturch]

Wednesday, Jan 12m 2022

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x30

DB Shoulder Press:
60x25

Seated DB Curls:
45x15

Skull Crushers:
100x20

Hammer Curls:
50x20

Flat French DB Press:
50x16

[TonySturch]

Wednesday, Jan 19, 2022

Pullups:
BWx20

Flat BB Bench:
315x10

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
275x25

DB Arnold Press:
60x20

Standing EZ Curls:
100x20

CGBP:
165x25

DB Hammer Curls:
60x15

Skull Crushers:
100x20

Comments:
Really good day after a few extra days rest.

[TonySturch]

Friday, Jan 21 2022

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x30

DB Shoulder Press:
60x30

Seated DB Curls:
45x12

Incline French Press DB:
50x15

Single Arm DB Hammer Preacher Curls:
45x20

Parallel Dips:
BWx40

Comments:
Pretty solid day again. Tired though.

[TonySturch]

Monday, Jan 24, 2022

Pullups:
BWx20

Flat BB Bench:
315x10

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
275x25

DB Arnold Press:
60x20

Standing EZ Curls:
100x20

CGBP:
165x25

DB Hammer Curls:
60x15

DB French Press:
50x20

Comments:
Pretty good workout again

[TonySturch]

Wednesday, Jan 26, 2022

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x30

DB Shoulder Press:
60x30

Seated DB Curls:
45x12

Skull Crushers:
100x20

Forward DB Hammer Curls:
50x15

Diamond Pushups:
BWx40

Comments:
Decent, I guess.

[TonySturch]

Friday, Jan 28, 2022

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x20

DB Shrugs: (somewhat behind back)
90x30

DB Lateral Lift to O/H fly:
30x10

Reverse Curls:
100x15

Parallel Dips:
BWx40

Single Arm DB Hammer Preacher Curls:
50x15

Cable Pushdowns:
66x30

Comments:
Finally back to 3 days a week.

[TonySturch]

Monday, Jan 31, 2022

Pullups:
BWx20

Flat BB Bench:
315x9

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
275x25

DB Arnold Press:
60x18

Standing EZ Curls:
100x20

CGBP:
165x25

DB Hammer Curls:
60x15

DB French Press:
50x20

Comments:
Fell a little bit short this week, but could be from being tired, or just from hitting it hard lately.

[TonySturch]

Wednesday, Feb 2, 2022

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x30

DB Shoulder Press:
60x30

Seated DB Curls:
45x12

Skull Crushers:
100x20

Forward DB Hammer Curls:
50x15

Diamond Pushups:
BWx40

Comments:
Same 'ol, same 'ol

[TonySturch]

Friday, Feb 4, 2022

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x30

Incline DB Flys:
50x25

DB Shrugs: (somewhat behind back)
90x30

DB Lateral Lift to O/H fly:
30x10

Reverse Curls:
100x20

Parallel Dips:
BWx40

Single Arm DB Hammer Preacher Curls:
50x15

Cable Pushdowns:
66x30

Comments:
Not too bad. Happy to have earned a couple days off.

[TonySturch]

Monday, Feb 07, 2022

Pullups:
BWx20

Flat BB Bench:
315x8

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
275x25

DB Arnold Press:
60x18

Standing EZ Curls:
100x20

CGBP:
165x25

DB Hammer Curls:
60x15

DB French Press:
50x20

Comments:
The weights felt stoopid heavy today. Uggh.

[TonySturch]

Wednesday, Feb 9, 2022

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x30

DB Shoulder Press:
60x30

Seated DB Curls:
45x12

Skull Crushers:
100x20

Forward DB Hammer Curls:
50x15

Diamond Pushups:
BWx40

Comments:
Late start, but got it done.

[TonySturch]

Friday, Feb 11, 2022

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x25

DB Shrugs: (somewhat behind back)
90x30

DB Lateral Lift to O/H fly:
30x10

Reverse Curls:
100x20

Parallel Dips:
BWx40

Single Arm DB Preacher Curls:
45x15

Cable Pushdowns:
66x30

Comments:
Wow, feeling sore and exhausted today. But feels nice.

[Andalite]

Are you training full body every alternate day?

[TonySturch]

Are you training full body every alternate day?

Yes sir. With my work, I cant always get to the gym when I expect, so the full body routines seem to work best since I can skip or make up as needed. I also feel that I can work a lot closer to maximum effort by doing one set of each instead of three. At the end of the week, the volume is the same (loosely speaking, I do mix up exercises instead of repeating the exact workout)

[Andalite]

Yes sir. With my work, I cant always get to the gym when I expect, so the full body routines seem to work best since I can skip or make up as needed. I also feel that I can work a lot closer to maximum effort by doing one set of each instead of three. At the end of the week, the volume is the same (loosely speaking, I do mix up exercises instead of repeating the exact workout)

I understand. I have a few questions.

1. Is your main or top set to Failure?

2. What work do you do that makes your life so hectic?

3. How come there's no direct leg training?

4. If you get 2 days back to back to train do you still take the day off or do you train consecutively as well?

[TonySturch]

I understand. I have a few questions.

1. Is your main or top set to Failure?

2. What work do you do that makes your life so hectic?

3. How come there's no direct leg training?

4. If you get 2 days back to back to train do you still take the day off or do you train consecutively as well?

Yes, they are all at or close to failure. None of them are cut short to the point where I could have done another 2 or more reps. Occasionally I will adjust speed or ROM so it lands on an even number to satisfy my OCD, for instance pullups. If theyre going better than expected, Ill just go more slowly for the last few so that I struggle with the last.

I work in IT, servers and networking. Occasionally failures and outages will occupy my life with 18+ hour days for a few days on end. Thats an extreme case, but its quite often that issues will come up during lunch, which is when I would normally do my workout. Some days I can push it back till after work hours, but some times I have activities with my kids, basketball, baseball practice, scouts, karate, etc. I never know what kind of day I'm going to wake up to.

No direct leg training lately because my knees are both in poor shape, and I save what little knee strength I have for mountain bike riding. I ride 2-3 times per week, 4-6 hours. Roughly between 1,000 and 2,000 miles of trail per year, and between 80,000 and 160,000 vertical ft climbed. Plenty of leg work there, and it's a lot easier on the knees than doing heavy squats. It also satisfies my cardio, since my HR averages 160 BPM with spikes between 190 and 200. Doin legs was easier when I was in a commercial gym and could use the leg press or hack squat machine, but BB squats at home are vicious on my torn up knees.

I try not to do consecutive days, but on the rare occasion I do. I typically adjust the second day to very high reps and lower weight. Similarly, mondays workout is usually heavier than wednesdays and fridays. But on consecutive days, ill exaggerate that even more.

Its certainly not the best workout for everyone, and heck, it may not even be the most efficient use of time for me either. But its quick and well suited to my lifestyle, and has allowed me to maintain some strength now that I'm approaching mid 40s.

[TonySturch]

Monday, Feb 14, 2022

Pullups:
BWx20

Flat BB Bench:
315x10

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
275x25

DB Arnold Press:
60x20

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

DB French Press:
50x20

Comments:
Heavy, but felt gooooood...

[TonySturch]

Wednesday, Feb 16, 2022

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x30

DB Shoulder Press:
60x30

Seated DB Curls:
45x12

Skull Crushers:
100x20

Forward DB Hammer Curls:
50x15

Diamond Pushups:
BWx40

Comments:
Not terrible. Getting tired and sore though.