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05-30-2018 , 05:13 PM

#176

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/11/2018

Seated DB shoulder press: 35x15, 45x15
DB laterals: 20x15, 25x10
CG Pull-ups: BWx25, BWx18
Hammer curls: 30×10, 40×10
Walk, daily cumulative: 6.8 miles

5/12/2018

Romanian deadlifts: 100×15×3
Back extension machine: 3 sets
Hanging leg raises: BWx12×3
Walk, daily cumulative: 4.9 miles

5/13/2018

Walk, daily cumulative: 5.2 miles

Quote

05-30-2018 , 05:16 PM

#177

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/14/2018

Walk, daily cumulative: 5.5 miles

5/15/2018

Squat: 55×8, 145×8, 235×5, 285×5, 325×2
Bike ride (hilly terrain): 8.9 miles
Walk, daily cumulative: 3.4 miles

Quote

05-30-2018 , 05:21 PM

#178

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/16/2018

Pendlay row: 135x5, 185x5, 225x5, 245x5
Bench press: 45x15, 95x15, 135x15, 165x10, 185x2
Bike ride (hilly terrain): 12.9 miles
Walk, daily cumulative: 4.4 miles

5/17/2018

Walk, daily cumulative: 4.3 miles

5/18/2018

Romanian deadlifts: 100×15×3
Back extension machine: 3 sets
Hanging leg raises: BWx12×3
Walk, daily cumulative: 5.2 miles

5/19/2018

Walk, daily cumulative: 4.2 miles

5/20/2018

Walk, daily cumulative: 5.0 miles

5/21/2018

Walk, daily cumulative: 3.0 miles

5/22/2018

Walk, daily cumulative: 4.0 miles

5/23/2018

Walk, daily cumulative: 3.2 miles

5/25/2018

Walk, daily cumulative: 6.7 miles

5/26/2018

Walk, daily cumulative: 4.2 miles

Quote

05-30-2018 , 05:23 PM

#179

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/27/2018

Seated DB shoulder press: 40x15, 50x15
DB laterals: 25x15, 30x7
CG Pull-ups: BWx26, BWx18
Hammer curls: 30×10, 40×10
Walk, daily cumulative: 4.9 miles

5/28/2018

Walk, daily cumulative: 4.7 miles

5/29/2018

Walk, daily cumulative: 3.6 miles

Quote

07-10-2018 , 01:20 PM

#180

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/30/2018

DL: 135x5, 225x5, 275x5, 315x3, 365x3
Romanian dead lift: 135×10, 185×7
Bike ride (hilly terrain): 11.2 miles
Walk, daily cumulative: 3.5 miles

6/1/2018

Walk, daily cumulative: 4.4 miles

6/2/2018

Seated DB shoulder press: 40x15, 50x15
DB laterals: 25x15, 30x8
CG Pull-ups: BWx27, BWx20
Hammer curls: 30×15, 40×10
Walk, daily cumulative: 5.0 miles

Quote

07-10-2018 , 01:25 PM

#181

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Exercise:

6/3: Walk, daily cumulative: 3.7 miles
6/4: Walk, daily cumulative: 4.9 miles
6/8: Walk, daily cumulative: 4.3 miles
6/9: Walk, daily cumulative: 4.1 miles
6/10: Walk, daily cumulative: 4.2 miles
6/11: Walk, daily cumulative: 3.2 miles
6/10: Walk, daily cumulative: 4.2 miles
6/15: Walk, daily cumulative: 3.1 miles
6/16: Walk, daily cumulative: 5.6 miles
6/17: Walk, daily cumulative: 3.5 miles
6/18: Walk, daily cumulative: 3.4 miles

Note:

Minor surgery...no lifting

Quote

07-10-2018 , 01:32 PM

#182

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/21/2018

Pendlay row: 95x10x3
Short bike ride (hilly terrain): 3.6 miles

6/22/2018

Walk, daily cumulative: 3.2 miles

6/23/2018

Walk, daily cumulative: 4.0 miles

6/24/2018

Walk, daily cumulative: 3.3 miles

6/25/2018

Walk, daily cumulative: 4.1 miles

6/26/2018

Walk, daily cumulative: 3.1 miles

6/28/2018

Squat: 55×8, 145×8, 235×5, 285×5, 325×2
Hanging leg raise: BWx12
Walk, daily cumulative: 3.6 miles

7/2/2018

Walk, daily cumulative: 5.0 miles

7/3/2018

Walk, daily cumulative: 4.3 miles

7/4/2018

Walk, daily cumulative: 7.4 miles

Note:

Limited to light lifting only

Quote

07-10-2018 , 01:36 PM

#183

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

7/5/2018

Seated DB shoulder press: 40x15, 50x15
DB laterals: 25x15, 30x8
CG Pull-ups: BWx15, BWx10
Hammer curls: 30×15, 40×10
Walk, daily cumulative: 5.3 miles

7/6/2018

Romanian deadlifts: 100×15×3
Back extension machine: 3 sets
Hanging leg raises: BWx12
Walk, daily cumulative: 4.6 miles

7/7/2018

Walk, daily cumulative: 4.0 miles

7/8/2018

Walk, daily cumulative: 3.7 miles

7/9/2018

Bike ride (hilly terrain): 13.9 miles

Quote

11-12-2019 , 05:36 PM

#184

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

I haven't updated my log here in a while. Here's an update...

7/10/18 - today: Consistent training. No week with two or fewer training sessions. Last deload week 8/1/18

My last few sessions:

10/15/2019

DL: 135x5, 225x5, 315x3, 365x3, 385x3, 405x3, 415x1 (conventional PR)
Squat: 55×8, 145×8, 235×5, 285×5, 325x5
Hanging leg raise: BWx12x2
Stair master: 0:20:00 (256 kcal)

10/22/2019

Bench press: 45x10, 95x10, 135x10, 190x10, 230x6, 240x2, 245x2 (2010s rep PR)
Close grip bench press: 135x10, 185x10, 215x10, 225x7, 235x3 (2010s rep PR)
Pendlay row: 135x5, 185x5, 245x10, 265x6 (reps PR), 285x4 (reps PR)
Stair master: 0:32:59 (488 kcal)

10/24/2019

DL: 135x5, 225x5, 315x3, 365x3, 385x3, 405x3, 425x1 (conventional PR)
Squat: 50×8, 140×8, 230×5, 280×5, 320x5
Hanging leg raise: BWx15x2
Stair master: 0:15:01 (202 kcal)

10/24/2019

Bench press: 45x10, 95x10, 135x10, 185x10, 225x8, 235x5 (2010s rep PR), 245x3 (2010s rep PR)
Close grip bench press: 135x10, 185x10, 215x10, 225x5, 235x2 (2010s rep PR)
Pendlay row: 135x5, 185x5, 255x7, 275x5, 295x2 (PR and reps PR)
Stair master: 0:10:00 (122 kcal)

10/24/2019

DL: 135x5, 225x5, 315x3, 365x3, 385x3, 405x3, 425x2, 435x1 (conventional PR)
Hack squat; 90x8, 180x8, 270x4
Hanging leg raise: BWx15x2
Stair master: 0:17:00 (207 kcal)

10/24/2019

Seated DB shoulder press: 10x10, 50x15x3
DB laterals: 30x10x2
Pull-ups: BWx15, BWx10
CG Pull-ups: BWx13
Stationary bike (light): 0:12:00 (104 kcal)
Stairway run: 19 flights

Quote

11-12-2019 , 05:46 PM

#185

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

11/5/2019

Bench press: 45x10, 95x10, 135x10, 185x10, 225x8, 235x5, 245x2
Close grip bench press: 135x10, 185x10, 215x7
Incline press: 95x10, 115x10, 135x10
Pendlay row: 135x5, 225x5, 255x8, 275x6, 295x3, 305x1 (PR)

11/11/2019

Bench press: 45x10, 95x10, 135x10, 185x10, 225x7
Incline press: 95x10, 115x10, 135x10, 155x5, 175x1
Pendlay row: 135x5, 225x5, 255x8, 275x6, 295x3, 305x1

Until 11/5, I had set at least a 2010s reps PR each bench workout since August of last year (doable mainly because I'm still way off from my lifetime bench PR). I had hoped that I was just down or tired 11/5, but the 11/11 session confirmed that it's time for a deload week.

Quote

11-13-2019 , 04:57 PM

#186

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Lots of recent PRs - great work!

Quote

11-14-2019 , 05:02 AM

#187

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks Cha! It's been a good run since last August. My left pectoral finally feel somewhat solid and not like it is going to come apart. I have a good massage therapist who has been very good at targeting adhesions as well.

Quote

11-14-2019 , 02:21 PM

#188

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by Rich Muny

Quote

11-18-2019 , 12:39 PM

#189

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

11/14/2019

Cable Romanian DL: 4 sets
Leg extensions: 3 sets
Back extension machine: 3 sets
Hanging leg raise: BWx12x2
Stationary bike: 0:47:52 (331 kcal)
Stairway run: 19 flights

Note: Deload week

Quote

11-22-2019 , 02:29 AM

#190

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

I got a deep tissue massage on 11/19. I asked my therapist to try to manipulate my left pectoral from the sternum out, and it actually feels somewhat improved and flatter. We'll see if there's any affect in the gym.

Quote

11-22-2019 , 02:30 AM

#191

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

11/19/2019

Incline press: 45x10, 95x10, 115x10, 135x10
Bench press: 135x10, 185x10, 225x1
Close grip bench press: 135x10, 185x5
Pendlay row: 135x5, 225x5x2
Stair master: 0:30:02 (366 kcal)

Note: Deload week

Quote

11-22-2019 , 02:34 AM

#192

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

11/21/2019

DL: 135x5, 225x5, 315x3, 365x3, 385x3, 405x3, 425x2, 440x1 (conventional PR)
Hack squat; 90x10, 180x8, 270x5
Hanging leg raise: BWx15x2

Quote

11-22-2019 , 12:41 PM

#193

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Another PR - nice!

Are you going to post any videos?

Quote

11-26-2019 , 12:21 AM

#194

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks Cha. I hadn't really thought about it, but I'll probably record something at some point.

Quote

11-26-2019 , 12:27 AM

#195

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

11/25/2019

Bench press: 45x10, 95x10, 135x10, 185x10, 225x6, 235x2
Close grip bench press: 135x10, 185x10, 215x6, 225x3
Pendlay row: 135x5, 225x5, 255x9, 275x6, 295x3, 305x1 (PR)
Stair master: 0:30:00 (356 kcal)

I didn't feel sharp at all. It's time to switch off from regular bench as the primary lift. My incline press hasn't been particularly strong...nice low hanging fruit there.

Quote

11-29-2019 , 03:00 AM

#196

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

11/26/2019

DL:135x5, 225x5, 315x3, 365x3, 385x3, 405x3, 425x2, 445xf
Squat: 50×8, 140×8, 230×5, 280×5, 320x5
Hanging leg raise: BWx15x2

As it was five days from my last DL day, I wasn't really planning on a PR attempt. But, everything felt solid, and the 425x2 felt better than last time, so I gave it a shot. Not quite there, though.

On the plus side, until recently I had been failing on DL attempts close to the bottom, not even really giving myself a chance to push through. I feel more explosive off the floor now, where last week's 440x1 was toughest close to the top.

Quote

11-29-2019 , 11:12 AM

#197

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

nice work. Post some DL vids.

Quote

12-04-2019 , 03:39 AM

#198

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks Cha. I'll record some at some point for sure.

Quote

12-04-2019 , 03:52 AM

#199

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

12/3/2019

Incline press: 45x10, 95x10, 135x10, 155x8, 175x4, 185x2
Incline close grip: 45x10, 95x10, 135x10
Pendlay row: 135x5, 225x5, 255x9, 275x6, 295x3, 305x1, 225x5
Closer than usual close grip bench press: 135x10

The incline presses felt solid. I haven't done them much recently and am not very strong at it now. As I mentioned earlier, I see lots of potential here. I kept the incline close grip sets light as I get used to the range of motion.

The Pendlay rows felt even better than last week. I didn't increase weight or reps, as I wish to focus on finishing strong at the top of the lift.

The closer close grip flat bench went well. I went light just to get a feel for it for future sessions. I wish to change it up slightly, as I started to stagnate on the standard grip version.