PtReyesGreg's Workout Journal

[PtReyesGreg]

Another good workout Greg. Those incline and decline BP numbers are looking solid man! House renovations are always fun, well at least when they are finished and you are able to enjoy them they are. LoL.

Plan sounds great Greg. I have the Beyond book at my house somewhere, I might dig it out and take a look at it.

Thanks Shane. Yeah I'm enjoying the benching and my chest is feeling good right now. I think all the dumbbell work for those couple of months both rested my joints and strengthened some of the support muscles that were lagging. I'm ready to make some progress.

I've been looking back at the Beyond book and finding some gems. Everything changed so much with the Forever book...in some ways it got simpler and in other ways it got more complex. The Beyond book seems to be much more of the Raw 5/3/1 ideas.

Holy crap Greg! You have been an upper body lifting machine! Some great looking sessions in there. (To be fair, I was trying to catch up on all of this earlier but didn't have time so had to circle back around) Sorry to hear about you hurting your heel. That is one bone that I can't imagine having surgery on. When it hurts it hurts! Hopefully this gets you out of having to do hardwood flooring though. I agree with Shane. Can't beat some DB OHP. I do that a lot in my accessory work. Glad you are able to do the airdyne. That is a huge plus to be able to get some conditioning in. Way to get after it Greg!

Thanks Trent. That's the making lemonade out of lemons thing with this foot/ankle deal. I can't do any real lifting with the lower body, so I figure it's a good excuse to devote lots of energy to the upper body.

Yeah no flooring for me right now. Every time I start to entertain thoughts like that I push myself too far somehow and wind up limping around for the next 2 days. There's no way my ankle could take all that squatting. I can't really bend the ankle well enough to kneel down properly. When I try I wind up rolling over on the floor like a toddler...a big overgrown 200lb toddler.

[PtReyesGreg]

6:23 am - Home

This morning I completed a "BBB 13 Week Challenge" week 2/13 workout as follows:

Shoulder Rehab - Red Bands

Bench Press 5-115, 5-135, 5-165, 3-190, 3-215, 3-245
Superset with:
Band Facepulls 6 sets of 10 w/ Purple Band

BBB Medium Incline BP 5 sets of 10 @ 115
Superset with:
DB Bent Over Rows 3 sets of 10 @ 50

Seated DB Hammer Curls 3 sets of 10 @ 30
Superset with:
Incline DB Tate Press 10-30, 8-30, 8-30

Bodyweight: ??? Pounds (Down ??? pounds from 207.2 on 1/1)

Workout Duration: 0:31:14.65 h:mm:ss.ms (with 0:30 rest between sets)

Good workout. Since I started so light with my Training Maxes coming off my foot surgery and lifting lay off I keep having that little voice tell me "Bump up your TM". I'm doing my best to kill that sucker.

[TM79]

Another great session yesterday Greg! Solid sets on bench and great looking superset combos. Think I'm going to hit some BBB sets this morning too. I don't have a problem burying that voice at this point because all those memories of a hurt back and knees keeps me honest.

[PtReyesGreg]

Another great session yesterday Greg! Solid sets on bench and great looking superset combos. Think I'm going to hit some BBB sets this morning too. I don't have a problem burying that voice at this point because all those memories of a hurt back and knees keeps me honest.

Thanks Trent. Yeah I really love the supersets. I've gotten so used to them now that just doing a single exercise really makes me feel like I'm lacking intensity.

I hear you about ignoring that voice. I still hear it, but like you I've overdone it enough and suffered the consequences with injuries to know that slow and steady wins the race. Slower progress is better than no progress and it will take you farther in the long run...at least that's the theory I'm going with.

[PtReyesGreg]

7:50 am - Home

This morning I completed a Lower Body Rehab workout as follows:

Airdyne 10 minutes - 2.36 miles

Circuit (3 times through):
Weighted 90 deg Hypers - 10 reps with 35 lb kettlebell
Leg Extensions - 10 reps with 55 lbs
Decline Sit-ups - 10 reps
Calf Raises - 10 reps with Body weight

Body weight: ??? Pounds (Down ??? pounds from 207.2 on 1/1)

Workout Duration: 0:20:37.97 h:mm:ss.ms (with 0:30 rest between sets)


Good brief workout. I was able to up the pace on the Airdyne a bit. Also, I was able to do some bodyweight calf raises. That was huge because since my surgery might foot has really tightened up and my right calf has atrophied to nothing. It was nice to stretch things out and get some blood flowing there. My heel and arch were sore after that so I think I pushed it the right amount without overdoing it...how I feel tomorrow will tell the tale on that though.

[TM79]

Good looking lower body rehab session Greg. That has to feel good to at least get some lower body stuff in. Nice job on the airdyne too. Well, you know I like the calf raises so glad to see another fine human being doing those. For the record, my ankle was hurting while doing mine today. Hope you are feeling no pain tomorrow brother. Nice job!

[shaneinga]

Two nice sessions Greg. Impressive numbers on BP as usual! Good idea to not rush raising your TM, it will pay off in the long run.

Good to see the air dyne and calf raises.

Are you going to need to do any physical therapy?

[PtReyesGreg]

Good looking lower body rehab session Greg. That has to feel good to at least get some lower body stuff in. Nice job on the airdyne too. Well, you know I like the calf raises so glad to see another fine human being doing those. For the record, my ankle was hurting while doing mine today. Hope you are feeling no pain tomorrow brother. Nice job!

Thanks Trent. It was very nice to get some lower body work in. My foot and ankle felt OK the day after doing the calf raises so I think I was good there. My calf was sore so I know it needed the work.

Two nice sessions Greg. Impressive numbers on BP as usual! Good idea to not rush raising your TM, it will pay off in the long run.

Good to see the air dyne and calf raises.

Are you going to need to do any physical therapy?

Thanks Shane. It feels good to be back up and running with the barbell bench again. I really want to push to hit 405 by the end of the year. I think I can do it as long as I take it slow and steady and keep warming up and taking care of my shoulders.

It was nice to be on the Airdyne again and doing the calf raises. I went to Costco to do some shopping on Sunday to stock up on some Protein , and then I did a bunch of packing yesterday to get ready for the renovation so the fuse point in my heel was really barking all yesterday and today too, so I skipped my leg work today. When the body's barking I'm trying really hard to listen and back off. I'll get a leg day in later this week.

The doctor hasn't said for sure about physical therapy. Early on he said I'd do that only if necessary. When my foot isn't hurting I get around OK so I'm hoping I won't need it. My insurance makes me pay $75 per PT session so it adds up real quick. I work on my ankle and foot mobility throughout the day so I figure that should help.

[PtReyesGreg]

1/16/2021
9:32 am - Home

Saturday morning I completed a "BBB 13 Week Challenge" week 3/13 (cycle 66 - 3A) workout as follows:

Shoulder Rehab - Red Bands

Medium Incline Bench Press 5-95, 5-105, 5-120, 5-155, 3-170, 5-190 (1+)
Superset with:
DB BOLR 6 sets of 10 @ 15

60% BBB Decline Bench Press 5 sets of 10 @ 165
Superset with:
Shoulder Horn 5 sets of 12 w/ 5 lb plate

Preacher Curls 5 sets of 10 @ 77
Superset with:
Kettlebell French Press 5 sets of 12 @35

Bodyweight: 208.8 Pounds (Up 1.6 pounds from 207.2 on 1/1)

Workout Duration: 0:39:15.15 h:mm:ss.ms (with 0:30 rest between sets)

*****************************

1/18/2021
8:48 am - Home

Monday morning I completed a "BBB 13 Week Challenge" week 3/13 (cycle 66 - 3B) workout as follows:

Shoulder Rehab - Red Bands

Bench Press 5-115, 5-135, 5-165, 5-205, 3-230, 5-255 (1+)
Superset with:
Band Facepulls 6 sets of 10 w/ Purple Band

60% BBB Medium Incline BP 5 sets of 10 @ 120
Superset with:
DB Bent Over Rows 3 sets of 10 @ 50

Tri-set:
Seated DB OHP 3 sets of 10 @30
Seated DB Hammer Curls 3 sets of 10 @ 30
Incline DB Tate Press 8-30, 8-30, 10-30

Bodyweight: 207.8 Pounds (Up 0.6 pounds from 207.2 on 1/1)

Workout Duration: 0:40:01.98 h:mm:ss.ms (with 0:30 rest between sets)

Good couple of workouts. This was my 5/3/1 week and my top sets felt nice and quick so I think I set my TM correctly. I wound up skipping my leg rehab workout today. The location where the screw is in my heal was aching pretty bad today so I figured a rest day was in order.

[TM79]

Two nice looking sessions Greg. It looks like we both hit 5 reps on our 1+ bench sets but yours was a little heavier. Great looking accessory work as well. Reading your response to Shane, our insurance is pretty darned good but I do seem to recall that we have to pay like $50 for PT. I went like three times for my hip and then just started repeating those exercises at home as needed. Usually if you're up front with them that you probably won't go many times they will teach you what to do at your house.

[shaneinga]

That is good news about not needing any PT work. You are right, it does add up quickly. When I did PT 2 years ago I was glad that I had mostly hit my deductible already but it still cost me 55 dollars each visit after deductible.

Some very nice BP numbers Greg. You are incline repping my standard BP numbers right now. I have always been impressed with your bench numbers though.

I skipped my leg day yesterday because my knee wasn't feeling great either. Good idea listening to your body! Age is supposed to bring wisdom and I think both of us are finally learning that if it hurts we should probably listen and take a day off.

[PtReyesGreg]

Two nice looking sessions Greg. It looks like we both hit 5 reps on our 1+ bench sets but yours was a little heavier. Great looking accessory work as well. Reading your response to Shane, our insurance is pretty darned good but I do seem to recall that we have to pay like $50 for PT. I went like three times for my hip and then just started repeating those exercises at home as needed. Usually if you're up front with them that you probably won't go many times they will teach you what to do at your house.

Thanks Trent. Yeah it looks like we're both progressing well on our bench...thank goodness I can still bench.

The good thing for me is that I went to the PT for 8 sessions before my surgery because insurance wanted to see if that would fix me. It didn't, but I learned the exercises so now I can do them myself. The PT was great so if I wind up needing to go there I'm sure it will work out. Those 8 sessions cost me $600 though so I'm really hoping to not go back if possible.

That is good news about not needing any PT work. You are right, it does add up quickly. When I did PT 2 years ago I was glad that I had mostly hit my deductible already but it still cost me 55 dollars each visit after deductible.

Some very nice BP numbers Greg. You are incline repping my standard BP numbers right now. I have always been impressed with your bench numbers though.

I skipped my leg day yesterday because my knee wasn't feeling great either. Good idea listening to your body! Age is supposed to bring wisdom and I think both of us are finally learning that if it hurts we should probably listen and take a day off.

Thanks Shane. Like I was saying to Trent, I'm super happy that the bench is feeling good. Makes up for the lower body LOL.

The PT costs are strange. Mine was after I had met my deductible so I'm not sure what it would cost now since my deductible started over again this year. I don't understand why it's a different amount than all the other specialists I've been too. Oh well, I did get some good info from them previously so I'm hoping to use that myself this time.

I'm sorry to hear that your knee was feeling so good. I'm glad that wisdom is finally kicking in. Maybe it can make up for 46 years of me doing stupid stuff.

[PtReyesGreg]

7:55 am - Home

This morning I completed a "BBB 13 Week Challenge" week 4/13 (cycle 67 - 1A) workout as follows:

Shoulder Rehab - Red Bands

Medium Incline Bench Press 5-95, 5-105, 5-135, 5-145, 5-160, 5-180
Superset with:
DB BOLR 6 sets of 10 @ 15

Tri-set:
60% BBB Decline Bench Press 5 sets of 10 @ 165
Preacher Curls 3 sets of 12 @ 77
Kettlebell French Press 3 sets of 12 @ 35

Bodyweight: 206.2 Pounds (Down 1.0 pounds from 207.2 on 1/1)

Workout Duration: 0:31:34.90 h:mm:ss.ms (with 0:30 rest between sets)

Good workout. I'm enjoying the BBB 13 week template. I like the condensed nature of it over the 27 week version. In a few weeks, though, when I'm doing 5 sets of 1 @ Training Max I'll see if I still feel that way.

[TM79]

Great looking session Greg! Nice numbers on everything. Glad you're enjoying that template and I am definitely jealous of those IB numbers. Five sets of 1 at training max sounds intense though. Better you than me!

I'm doing the basic 5-3-1 template of 3 weeks on, one week off. Except I'm going to try and do two weeks of volume work after the three weeks of 5-3-1, then take a week off. I think that the switch back and forth between heavy weight/low reps and low weight/higher reps will be a good thing for shocking the muscles. Hopefully all of the volume doesn't shock the joints too much though.

Stay after it brother!

[shaneinga]

Looks like a good workout Greg and glad to hear you are enjoying programming. Honestly that is probably the biggest predictor of success on a program.

As far as the heavy singles coming up, I think the volume you are building now will help with those.

Nice preacher curls!

[PtReyesGreg]

Great looking session Greg! Nice numbers on everything. Glad you're enjoying that template and I am definitely jealous of those IB numbers. Five sets of 1 at training max sounds intense though. Better you than me!

I'm doing the basic 5-3-1 template of 3 weeks on, one week off. Except I'm going to try and do two weeks of volume work after the three weeks of 5-3-1, then take a week off. I think that the switch back and forth between heavy weight/low reps and low weight/higher reps will be a good thing for shocking the muscles. Hopefully all of the volume doesn't shock the joints too much though.

Stay after it brother!

Thanks Trent. I'm definitely enjoying the template. Similar to your plan (which sounds good BTW) it'll allow me to move between higher reps with lighter weights to lower reps with higher weights. After that I plan to run the Building the Monolith template for 6 weeks. It involves a lot more volume so I think that'll be a good way to cap it all off. If that works well for me I might run the whole 19 weeks again.

The good thing about 531 is you can always take a deload week if your joints are feeling beat up. I like how it's flexible like that.

Looks like a good workout Greg and glad to hear you are enjoying programming. Honestly that is probably the biggest predictor of success on a program.

As far as the heavy singles coming up, I think the volume you are building now will help with those.

Nice preacher curls!

Thanks Shane. Yeah I agree about enjoying the program being key. It seems like now days Wendler has adopted that philosphy of doing what works best for you. He used to be pretty zealous about following the program as it's written. Now it seems to be more about using the program as a guideline but using your workout journal to determine what's worked best for you and including those pieces that do.

I'm actually looking forward to the heavy singles LOL! I guess I'm always looking for some way to test myself.

[PtReyesGreg]

7:07 am - Home

This morning I completed a Lower Body Rehab workout as follows:

Airdyne 10 minutes - 2.32 miles

Circuit (3 times through):
Calf Raises - 10 reps with Body weight
Box Squats - 10 reps with Body weight
Leg Raises - 10 reps
Weighted 90 deg Hypers - 10 reps with 35 lb kettlebell

Body weight: 206.2 Pounds (Down 1.0 pounds from 207.2 on 1/1)

Workout Duration: 0:19:05.96 h:mm:ss.ms (with 0:30 rest between sets)

Good quick workout today. I had a 7:30 meeting so I really had to go through this one quickly and keep it short.

This is the first time I've done repetive squats since my foot surgery. They felt good as did my calf raises. The bone attachment point on my heel is a little sore this morning but not too bad.

[PtReyesGreg]

7:37 am - Home

This morning I completed a "BBB 13 Week Challenge" week 4/13 (cycle 67 - 1B) workout as follows:

Shoulder Rehab - Red Bands

Bench Press 5-115, 5-140, 5-165, 5-185, 5-210, 5-235
Superset with:
Band Facepulls 6 sets of 10 w/ Purple Band

60% BBB Medium Incline BP 5 sets of 10 @ 135
Superset with:
Seated DB Bent Over Rows 3 sets of 10 @ 50

Tri-set:
Seated DB OHP 3 sets of 10 @ 30
Seated DB Curls 3 sets of 10 @ 30
Incline DB Tate Press 3 sets of 10 @ 30

Bodyweight: 205.2 Pounds (Down 2.0 pounds from 207.2 on 1/1)

Workout Duration: 0:33:18.64 h:mm:ss.ms (with 0:30 rest between sets)

Good workout today. I'm just doing 5's Pro on my main work sets on 5's and 3's week and am only doing PR + sets on 5/3/1 week. That's feeling good and my shoulders and elbows are liking that. The BBB sets are feeling good. Next workout they go up to 5x10 @ 70%

[shaneinga]

Nice to see squats Greg! I no am sure it was nice to be able to start doing those.

Solid benching Greg! I would love to be repoing 235 x 5.

Good luck with the 5 x 10 at 70 percent. Those should put some hair on your chest!

[TM79]

Solid work on those last sessions Greg! Like Shane said, glad to see you doing some squats. And yes, 5x10@70% sounds intense! Keep up the great work Greg!

[PtReyesGreg]

Nice to see squats Greg! I no am sure it was nice to be able to start doing those.

Solid benching Greg! I would love to be repoing 235 x 5.

Good luck with the 5 x 10 at 70 percent. Those should put some hair on your chest!

Thanks Shane. It was definitely good to get some kind of squats in, even if only BW. I'll do those again tomorrow.

I was feeling the 5x10@70% today man. That jump to 70% is always challenging.

Solid work on those last sessions Greg! Like Shane said, glad to see you doing some squats. And yes, 5x10@70% sounds intense! Keep up the great work Greg!

Thanks Trent. Yeah doing BW squats and calf raises are feeling good along with the Airdyne. It's nice to get the blood pumping in the lower body again.

[PtReyesGreg]

7:51 am - Home

This morning I completed a "BBB 13 Week Challenge" week 5/13 (cycle 67 - 2A) workout as follows:

Shoulder Rehab - Red Bands

Medium Incline Bench Press 5-95, 5-105, 5-135, 3-155, 3-175, 5-195 (3+ capped at 5)
Superset with:
DB BOLR 6 sets of 10 @ 15

70% BBB Decline Bench Press 5 sets of 10 @ 195

Preacher Curls 3 sets of 12 @ 77
Kettlebell French Press 3 sets of 12 @ 35

Bodyweight: 209.0 Pounds (Up 1.8 pounds from 207.2 on 1/1)

Workout Duration: 0:32:36.91 h:mm:ss.ms (with 0:30 rest between sets)

Good workout today. I was feeling the 5x10 @ 70% on the BBB sets. The jump between 60 and 70% is always a tough one for me for BBB. It felt great to get the reps in.

My weight went up around 3 pounds over the weekend. It was my 47th birthday on Saturday so I splurged over the weekend with cake, donuts, pancakes, BBQ, tacos, etc. I think a lot of it is water weight so it'll drop pretty quickly.

[TM79]

5-195 (3+ capped at 5)

OK, you're just showing off here Greg...

Nice job on that session! Those are some serious looking BBB sets. Don't know if I could have managed those. Happy belated birthday my friend! Sounds like you celebrated nicely with food.

[PtReyesGreg]

OK, you're just showing off here Greg...

Nice job on that session! Those are some serious looking BBB sets. Don't know if I could have managed those. Happy belated birthday my friend! Sounds like you celebrated nicely with food.

Hah! I don't know about showing off, but I was definitely pushing myself there LOL I had to put the food to good use with those BBB sets.

[shaneinga]

Happy Birthday Greg!

Nice way to knock out the first week of 70 percent reps. Great to see you also hit your set across on those. Sounds like it was a perfect time to add in those extra cals.

[PtReyesGreg]

Happy Birthday Greg!

Nice way to knock out the first week of 70 percent reps. Great to see you also hit your set across on those. Sounds like it was a perfect time to add in those extra cals.

Thanks Shane. Yeah the 70% reps weren't any easier than the past LOL...it was nice to get them all in though. This week I'm moving on to 5x5 @ 80% so we'll see how that goes. The program actually calls for a deload week so I'll have to figure out what to do there. I don't like deloads.

[PtReyesGreg]

1.31.2021

9:30 am - Home

Sunday morning I completed a "BBB 13 Week Challenge" week 6/13 (cycle 67 - 3A) workout as follows:

Shoulder Rehab - Red Bands

Medium Incline Bench Press 5-95, 5-115, 5-135, 3-165, 3-185, 5-205 (1+ capped at 5)
Superset with:
DB BOLR 6 sets of 10 @ 15

70% BBB Decline Bench Press 5 sets of 10 @ 205
Superset with:
Lat Pulldowns 5 sets of 10 @ 104

Std. DB Curls 2 sets of 10 @ 30
Kettlebell French Press 2 sets of 10 @ 50

Bodyweight: 209.0 Pounds (Up 1.8 pounds from 207.2 on 1/1)

Workout Duration: 0:44:07.32 h:mm:ss.ms (with 0:30 rest between sets)


************************

2.2.2021
12:35 pm - Home

Yesterday I completed a "BBB 13 Week Challenge" week 6/13 (cycle 67 - 3B) workout as follows:

Shoulder Rehab - Red Bands

Bench Press 5-115, 5-140, 5-165, 5-210, 3-235, 8-275 (1+ capped at 8)
Superset with:
Band Facepulls 5 sets of 12 w/ Purple Band

70% BBB Medium Inc. BP 5 sets of 10 @ 155
Superset with:
Lat Pulldowns 3 sets of 10 @ 114

DB Hammer Curls 2 sets of 12 @ 30
Superset with:
Triceps Pushdowns 2 sets of 12 @ 54

Bodyweight: 208.2 Pounds (Up 1.0 pounds from 207.2 on 1/1)

Workout Duration: 0:40:58.94 h:mm:ss.ms (with 0:30 rest between sets)

I've been busy and have fallen a bit behind in my journal but this catches me up.

My new "cheapo" lat machine came in from Amazon so I've been incorporating it into my workouts. I ordered it for myself for Christmas and it took a while to get here. I'm happy with it so far. I have to add some sand bags to the legs to keep the front legs from popping up when I'm doing certain exercises like Low Rows, but the good thing is I can now do supersets with Bench (Lat Pulldowns, Tri Pushdowns, etc.) which was impossible with my homegrown solution where the pulley hung from the rack. When it was set up the bench couldn't go in the rack. This solves that problem.

https://smile.amazon.com/gp/product/...?ie=UTF8&psc=1

[PtReyesGreg]

7:47 am - Home

This morning I completed a Deload workout as follows:

Shoulder Rehab - Red Bands

Medium Incline DB BP 3 sets of 12 @ 30
Superset with:
DB BOLR 3 sets of 12 @ 15

Tri-set:
Medium Incline DB BP 3 sets of 12 @ 40
Lat Pulldowns 3 sets of 12 @ 114
Shoulder Horn 3 sets of 12 @ 5

Bodyweight: 210.0 Pounds (Up 2.8 pounds from 207.2 on 1/1)

Workout Duration: 0:25:31.71 h:mm:ss.ms (with 0:30 rest between sets)

Good easy workout today. I'm in a deload week, which I almost skipped. My left shoulder is hurting again...it feels like my Infraspinatus is tight and pulling on a nerve in the shoulder. Last time this happened the chiropractor was able to fix it up by adjusting my spine, so I'm going to try to get an appointment. All things considered, this seemed like time to take a deload.

I decided to do an easy dumbbell only workout. I got my new set of Powerblocks yesterday (birthday gift to myself) and I wanted to use them. I'll probably do a couple of these light workouts and then move on to week 7 of the 13 Week BBB Challenge.

[shaneinga]

Putting in some damn strong work as usual Greg. Those BBB set numbers are awesome!

8 on your 1 plus set at 275 is amazing! Super strong Greg.

I like that lat pull machine. It looks like you will be able to do some low rows with it as well. Definitely a great addition to the home gym!

Hopefully your shoulder can be fixed by your Chiropractor.

Congratulations on the power blocks. That a great bday gift to yourself and should bring you years of versatility.

Good luck with the Chiropractor.

[TM79]

Yeah I"ll echo Shane's comments. You are absolutely crushing it on bench right now! I actually had to go back and read it again because I thought it was a typo. Lol. The lat machine sounds good. I'd love to get something like that sometime. Sorry to hear about your shoulder but hopefully the chiropractor can get it worked out. As much upper body work as you are doing I am not all that surprised. I thought about doing a deload week this week too but will just take a week off from lifting. My lower back has been hurting for a couple of weeks so I need to rest it. Maybe just some LISS and mobility work this week. Great job Greg!