Upper body #1

Overhead press: 3x6 @ 35 pound DBs
Curls: 3x10 @ 20 pound DBs
Lat pulldown: 3x10 @ 120 pounds
Mid rows: 3x12 @ 90 pounds
Incline press: 3x7 @ 35 pound DBs
Single arm tricep extensions: 3x12 @ 25 pounds
Front raises: 3x8 @ 12 pound DBs

Upper body #2

Hammer curls: 3x10 @ 20 pound DBs
Lateral raises: 3x15 @ 12 pound DBs
Underhand grip lat pull downs: 3x8 @ 125 pounds
Mid rows: 3x8 @ 95 pounds
Assisted dips: 3x10 @ 45 pounds assisted weight
Incline press: 3x8 @ 35 pound DBs

Lower body. Modified after two weeks off and hamstring/calf still isn't 100%.

Hip thrusts: 3x20 @ 25 pound DB
Goblet squats: 3x10 @ 25 pound DB
Planks: 3x/25 seconds
Calf raise machine: 3x8 @ 30 pounds
Hip abduction machine: 3x10 @ 40 pounds

Upper body #2

Incline press: 3x8 @ 35 pound DBs
Curls: 3x5 @ 25 pound DBs
Flat bench flyes: 3x12 @ 15 pound DBs
Lat pull downs: 1x10 @ 125 pounds, 2x10 @ 120 pounds
Mid rows: 1x10 @ 90 pounds, 2x10 @ 95 pounds
Overhead press: 3x6 @ 35 pound DBs
Single arm tricep extensions: 3x12 @ 25 pounds per side

May recap:

Weight sessions: 5
Runs: 0
Basketball: Played once for about 1.5 hours
Average steps per day: 12.5k
May 1 weight: 158.2 pounds
June 1 weight: 156.2 pounds

Rough fitness month especially the second half. Was out of town for a week and knew I wouldn't get any gym sessions in at that time, then got COVID when I got back in town which took me out of commission for another week. Went to the chiropractor yesterday to get my hamstring looked at. Still hurts a little bit but doesn't look like anything serious. Got some specific stretches to do and will lay off running and basketball for now.

Recently started tracking my daily macros and calories again. I had some leaks in my diet and made a few adjustments to get more protein and weed out some higher carb + fat stuff. Usually find tracking really tedious but it is helpful and glad I started again especially as my exercise ramped down.

6/1 upper body

Incline press: 3x10 @ 20 pound DBs
Lat pulldown: 3x10 @ 95 pounds
Mid rows: 3x10 @ 75 pounds
Overhead press: 1x10 @ 25 pound DBs, 2x10 @ 20 pounds
Curls: 3x8 @ 15 pound DBs

Kept it light after a long hiatus and my first workout after getting the Cove.

6/3 lower body

Hip thrusts: 3x25 @ 25 pound DB
Goblet squats: 3x10 @ 25 pound DB
Reverse lunges: 3x8 per side @ 10 pound DBs
Planks: 3x/25 seconds
Hip abduction machine: 3x12 @ 60 pounds

6/4 upper body

Incline press: 1x10 @ 25 pound DBs, 2x8 @ 30 pound DBs
Underhand grip lat pulldown: 1x8 @ 105 pounds, 2x8 @ 110 pounds
Mid rows: 3x8 @ 90 pounds
Lateral raises: 3x15 @ 8 pound DBs
Assisted dips: 3x10 @ 60 pounds
Hammer curls: 1x8, 2x10 @ 12 pound DBs
Face pulls: 2x15 @ 50 pounds

6/7 full body

Hip thrusts: 3x30 @ 25 pound DB
Goblet squats: 3x10 @ 30 pound DB
Planks: 3x/25 seconds
Walking lunges: 2x10 @ 20 pound DBs
Hip abduction machine: 3x12 @ 70 pounds

Incline press: 3x10 @ 30 pound DBs
Lat pulldown: 3x10 @ 105 pounds
Overhead press: 3x10 @ 20 pound DBs
Rope Tricep extensions: 3x12 @ 25 pounds
Curls: 1x10 @ 20 pound DBs, 2x10 @ 15 pound DBs

Gonna be out of town the next few days so squeezed in both upper and lower today. Might be able to get to a gym while I'm out of town but we will see.

6/13 upper body

Incline press: 3x10 @ 30 pound DBs
Curls: 3x10 @ 20 pound DBs
Lat pulldowns: 3x10 @ 110 pounds
Mid rows: 3x10 @ 95 pounds
Overhead press: 3x10 @ 25 pound DBs
Single arm tricep extensions: 3x12 @ 25 pounds per side
Flat bench flyes: 3x12 @ 12 pound DBs

6/14 lower body

Barbell hip thrusts: 3x20
Barbell back squats: 3x6 @ 75 pounds
Hanging knee raises: 3x15
Hip abduction machine: 3x15 @ 70 pounds
Leg curls: 1x12 @ 30 pounds, 2x12 @ 35 pounds

Leg has felt better the past few days but still not 100%. Feels good to at least get back to barbells.

6/16 upper body

Dips: 3x10 @ 50 pounds assisted weight
Incline press machine: 3x8 @ 75 pounds
Underhand grip lat pulldown: 3x8 @ 120 pounds
Barbell bent over row: 3x12
Lateral raises: 3x15 @ 12 pound DBs
Face pulls: 3x15 @ 60 pounds
Hammer curls: 1x8 @ 15 pound DBs, 2x8 @ 20 pound DBs

June 18 lower body. Currently out of town and did this workout in a home gym with mostly dumbbells of various shapes and sizes.

Hip thrusts: 3x30 @ 15 pound DB
Planks: 3x/30 seconds
Goblet squats: 3x15 @ 25 pound KB
Reverse lunges: 3x8 @ 10 pound DBs
Single leg DLs: 3x8 @ 10 pound DBs

June 19 upper body. Another home gym workout.

Push ups: 1x30, 1x25, 1x15
Single arm rows: 3x15 @ 25 pound KB
Floor press: 3x12 @ 20 pound DBs
Overhead shoulder press: 3x10 @ 20 pound DBs
Tricep kickbacks: 3x12 @ 15 pound DBs
Lateral raises: 3x15 @ 10 pound DBs
Hammer curls: 2x10 @ 20 pound DBs
Curls: 2x8 @ 20 pound DBs

6/24 upper body

DB incline press: 3x10 @ 35 pounds
Lat pulldown machine: 3x10 @ 120 pounds
Mid row machine: 3x7 @ 105 pounds
DB overhead press: 3x8 @ 30 pounds
DB flyes: 3x12 @ 15 pounds
Single arm tricep extensions: 3x12 @ 30 pounds
DB Curls: 3x6 @ 25 pounds

6/25 lower body

Barbell back squats: 1x6 @ 85 pounds, 1x6 @ 90 pounds, 1x8 @ 90 pounds
Hip thrusts: 1x12 @ 50 pounds, 2x14 @ 55 pounds
Leg curls: 3x12 @ 45 pounds
Hip abduction machine: 2x15 @ 80 pounds

June 28 upper body

Front raises: 3x10 @ 10 pound DBs
Dips: 3x10 @ 60 pounds assisted weight
Mid row machine: 1x12 @ 60 pounds, 2x12 @ 65 pounds
Hammer curls: 1x8, 2x12 @ 12 pound DBs
Face pulls: 1x15 @ 45 pounds, 2x15 @ 50 pounds

June 29 lower body

Barbell back squats: 3x6 @ 95 pounds
Barbell RDLs: 3x10
Hanging knee raises: 3x20
Leg curls: 3x12 @ 50 pounds
Hip abduction machine: 3x15 @ 70 pounds

Back was sore earlier this week and went lighter on the upper body workout in particular. Feels better today though.

June recap

Weight sessions: 13
Steps per day: 13.8k
Macros per day: 177 protein / 187 carbs / 92 fats
Calories per day: 2.3k
June 1 weight: 156.2 pounds
July 1 weight: 153.8 pounds

Tracked macros + cals for 20 / 30 days last month.

7/1 upper body

Incline press: 1x8 @ 35 pound DBs, 2x10 @ 30 pound DBs
Lat pull down: 3x10 @ 120 pounds
Mid rows: 3x10 @ 105 pounds
Overhead press: 3x10 @ 25 pound DBs
Curls: 1x8 @ 20 pound DBs, 2x10 @ 15 pound DBs
Flyes: 3x15 @ 12 pound DBs
Singe arm tricep extensions: 3x12 @ 25 pounds

7/2 lower body

Barbell back squats: 3x6 @ 100 pounds
Barbell hip thrusts: 3x12 @ 65 pounds
Leg curls: 3x12 @ 52.5 pounds

Only got to the gym shortly before closing yesterday and didn't have time to go through the full lower body workout.

Now I'll be out of town for almost three weeks starting today. Will be able to use a home gym that's all dumbbells but no adjustable bench. So I'm writing up a different program for that time. May also get a ClassPass to go to a gym.

7/4 upper body

Push-ups: 1x30 / 1x25 / 1x20
Standing shoulder press: 3x10 @ 15 pound DBs
Rows: 3x12 @ 10 pound DBs
Lateral raises: 3x15 @ 10 pound DBs
Curls: 3x10 @ 15 pound DBs
Tricep kickbacks: 3x10 @ 10 pound DBs

Happy 4th of July Yankee ****s

7/5 lower body

Hip thrusts: 3x25 @ 30 pound DB
Goblet squats: 3x12 @ 40 pound DB
RDLs: 3x8 @ 15 pound DBs
Walking lunges: 3x8 @ 10 pound DBs
Calf raises: 2x12 @ 10 pound DBs

Sleep the last 3 days has not been good. Diet and exercise has been pretty good. Hot take but if I had to pick, I would prefer to have sleep improve rather than have diet and exercise deteriorate.

Found a gym while out of town. A much nicer gym than my usual one. May have hurt my arm doing DB presses. Probably should have warmed up more. We will see.

7/8 upper body

Incline press: 3x10 @ 30 pound DBs
Shoulder press: 1x10 @ 25 pound DBs, 2x10 @ 27.5 pound DBs
Dual pulley pull-down: 3x10 @ 30 pounds
Single arm tricep extensions: 1x12 @ 10 pounds per side, 2x12 @ 15 pounds per side
Barbell rows: 3x12

7/9 lower body

Hip thrusts 3x25 @ 10 pound DBs
Goblet squats 3x15 @ 25 pound KB
RDLs 3x8 @ 15 pound DBs
Walking lunges 3x8 @ 10 pound DBs
Calf raises 3x12 @ 10 pound DBs

Lately my weekly routine has had 1-2 off days and then 1 day of basketball, and the rest is either weightlifting or running. Weights I've typically done one full body workout then Upper/Lower on separate days. Keeping most sessions around 45 minutes which might be excluding 1-2 additional exercises per session I should be doing but it is working better with my schedule and is getting me to the gym more often than not.

I've been tracking my weight almost daily since the end of May and the monthly average has stayed between 154-157 pounds. I don't have a goal weight in mind but I figure tracking can only be a good thing.

Haven't felt like posting on the reg after my Dad started having cognitive issues this Summer and it has gotten much worse the past couple months. I was with my parents for almost a month this Summer and seeing the decline in-person was a bit rough. I will say though that it's motivated me to be more active with fitness now working out about 5 times a week on average. I am glad that over the past few years I've made fitness more of a routine because it has certainly been a good outlet to have lately.

A couple goals I set for myself to hit by November 25 are to reach Blue Level on the Nike Running Club app which is 621.3 miles. As of now I'm < 18 miles from hitting that. The other goal is to barbell back squat the equivalent of my body weight. Most I've done lately is 120 pounds. I don't want to move up in weight too quickly to avoid injury, so my approach has been to add 5 pounds each session, and lately that's been 1-2 sessions with squats per week so this goal will be more of a sweat. And the goal is to do at least 1 set of 6. Haven't ever bothered finding my 1 rep max for strength work.

Less than 1,000 miles to hit purple now. Easy peasy.

Achievement unlocked: went to the gym when they opened at 6am this morning after barely sleeping. Feels like karma after consciously deciding last night to keep working instead of going to the gym, then getting a work email that in all reality is trivial but still put me on tilt and subsequently led to me having trouble sleeping. Held up better in gym than I thought I would. I credit caffeine + adrenaline.

Max I went for on squats was 3x6 @ 135 pounds before November 25. Fortunately, that was mostly an arbitrary date and I can continue lifting.

12/5

Dips: 3x10 @ 60 pounds assisted weight
Should press: 3x8 @ 30 pound DBs
Underhand grip lat pull down: 3x8 @ 135 pounds
Mid rows (machine): 3x12 @ 75 pounds

Last night was going to be playing bball only but games ended early so I went to the gym with about 30 minutes to spare.

12/6

Chin ups: 3x10 @ 60 pounds assisted weight
Lateral raises: 3x12 @ 15 pound DBs
Hammer curls: 1x15, 1x12 @ 20 pound DBs