9/28/2021

• Pendlay row: 135x7, 185x7, 225x5, 255x3, 275x2
• Triset:
  • DB hammer curls: 25x30
  • DB rolling triceps extensions: 25x30
  • DB fly: 25x9

10/8/2021

• Squat: 135x8, 225x8

Light duty...getting over a tough cold.

10/10/2021

• Bench press: 45x8, 135x8, 205x7, 225x3
• Sling shot bench press: 245x5, 265x5, 275x1
• Dips: BWx66 (PR), BWx50

10/11/2021

• Shoulder press machine: 4 sets
• Assisted pull-up: -60x15, -40x12, BWx5
• Assisted CG pull-up: -40x8, BWx5
• Triset:
  • DB side laterals: 25x10x2
  • DB front raise: 25x10x2
  • DB upright row: 25x10x2

10/13/2021

• DL: 135x5, 225x5, 315x3, 405x3, 435x1, 465xf
• Hanging leg raise: BWx5x2
• Ab machine: 3 sets

10/15/2021

• Close grip bench press: 135x8, 205x6, 225x1
• Sling shot close grip bench press: 245x8
• Push-ups: BWx119 (PR), BWx63

10/30/2021

• Bench press: 45x8, 135x8, 205x5, 225x1
• Sling shot bench press: 225x8, 245x5
• Dips: BWx68 (PR), BWx50

11/2/2021

• Squat: 135x5, 225x5, 315x3
• Leg press: 360x10, 450x10, 540x10, 630x5
• Ab machine: 3 sets

I'm not sure if I had a long cold or back-to-back colds, but I'm finally getting over it all.

11/19/2021
Close grip bench press: 135x8, 185x10, 205x6
Sling shot close grip bench press: 225x10, 245x6
Push-ups: BWx90

12/1/2021
Bench press: 45x8, 135x8, 185x8x3
Sling shot bench press: 225x8, 245x3

12/17/2021
Close grip bench press: 135x8, 185x10x2
Sling shot close grip bench press: 225x8

12/21/2021
Squat: 135x5, 225x5, 275x3
Leg press: 360x10x2

12/26/2021
Bench press: 45x8, 135x8, 185x8x3
Sling shot bench press: 225x8, 245x4

The never-ending cold was bronchitis. A prednisone shot, a course of antibiotics, and a lot of rest finally cleared it up.

1/5/2022
Close grip bench press: 135x8, 185x7

1/11/2022
Machine bench press: 6 sets
Dips: BWx10
Machine row: 4 sets

1/16/2022
Leg press: 180x7, 360x10, 450x10, 540x10, 630x5
Hanging leg raise: BWx5
Ab machine: 2 sets

1/17/2022
Bench press: 45x8, 135x8, 185x8x3
Sling shot bench press: 225x8, 245x4
Dips: BWx20, BWx10
Shoulder press machine: 3 sets
Lat pull down: 3 sets
Triceps pushdowns: 3 sets

1/20/2022
DL: 3 sets
Ab machine: 3 sets

welcome back Rich! all the best for your 2022 health and fitness goals

Thanks. Unfortunately the respiratory issues didn't go away. They got worse, like severe asthma that lasted for about a year. I couldn't train well and couldn't do hard cardio at all. I stopped posting here because it was depressing (and I didn't have anything to post, I guess). It cleared up and I'm back in good condition now.

9/15/2024
Dips: BWx10, 70x26, 70x24, 70x23, BWx62
Dips (flexed lockout): BWx10
Dips (partial to lockout): BWx10
Machine bench press: 3 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 40x10, 50x8
Hammer curls: 40x10, 50x10
Deltoid raise machine: 4 sets
Bike ride: 20.4 miles

9/17/2024
SSB squats (pin 43): 155x5, 245x5, 305x5x4
SSB good mornings: 155x15, 205x10
Leg press: 360x10, 450x10
High incline bench sit ups: BWx15, 50x8

9/18/2024
Pendlay row: 135x5, 185x10, 205x8, 225x6, 245x3
Shoulder shrugs: 495x10, 585x30, 675x25, 675x27, 315x12
Lat pulldown machine: 5 sets

9/19/2024
Dips (flexed lockout): BWx10, 45x15x3, BWx25
Dips (partial to lockout): BWx10
Machine bench press: 3 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 40x10, 50x8
Hammer curls: 40x10, 50x10
Deltoid raise machine: 4 sets

9/21/2024
DL: 135x5, 225x5, 275x3, 325x3, 365x3x2
Deficit Romanian DL: 135x10, 185x10, 235x8
Bike ride: 12.7 miles

9/22/2024
Pendlay row: 135x5, 185x12, 205x8, 225x6, 245x3
Shoulder shrugs: 495x10, 585x30, 675x30, 675x30, 315x12
Lat pulldown machine: 5 sets

9/23/2024
Dips: BWx10, 70x27, 70x26, 70x24, BWx64
Dips (flexed lockout): BWx7
Dips (partial to lockout): BWx7
Machine bench press: 3 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 40x10, 50x10
Hammer curls: 40x10, 50x10
Deltoid raise machine: 4 sets

Welcome back! 64 rep sets are back.

How did it end up going away? That sounds like such a horrible year

Thanks. Yes, brutal for sure. I was tested for asthma and other issues. I was having bronchial spasms, but they couldn't find the root cause. I simply recovered over time.

I imagine that just have been scary as well as frustrating and depressing

Glad you’re back

Thanks! Glad to be back.