W5 Squat

February 28, 2023

Week 5. Well contrary to some research; these squats hit my glutes and hamstrings.

Seated Hip Circle 3 x 30r

SSB Box Squat 158k x 4 x 8r

GHR x 4 x 10r
Sissy Squat - felt wonky on left knee.

Lat Prayers 75 x 3 x 12r

BB Curls 40K x 15/12/12/12

W4D1 Press

February 27, 2023

W4D1

Seated BB Press 74k/160 x 5 x 5r

DB Bench 100e x 8/8/8/7 - dang-it! Stalled for a few sessions. New exercise next time. 

Meadows Row 85 x 4 x 12r - up weight next session 

Cable Mach w/Bar Pushdowns 75 x 3 x 12r

I'll do some curls and grip tomorrow. 

Jason Steeves on Instagram: "First and last db bench sets shown. Stalled on them so it's a switch next time. February 27, 2023 W4D1 Seated BB Press 74k/160 x 5 x 5r DB Bench 100e x 8/8/8/7 - dang-it! Stalled for a few sessions. New exercise next time. Meadows Row 85 x 4 x 12r - up weight next session Cable Mach w/Bar Pushdowns 75 x 3 x 12r I'll do some curls and grip tomorrow." instagram.com

Dead’s Reset Day

February 21, 2023

Dead's reset day. Short and sweet.

RDL 245 x 3 x 6r, 295 x 4 x 6r

W3D2 Press

February 20, 2023

W3D2. Little fuzzy but went okay. 

Seated BB Press 90k x 10 x 1r

CG 2Brd Bench 110k x 8/7/

Meadows Row 85 x 4 x 12r

Pressdown w/Rope 50 x 3 x 15r

BB Facepull/Upright Row SS 20k x 2 x 30r

BB Reverse Curl 32.5k x 4 x 8r

Jason Steeves on Instagram: "February 20, 2023 W3D2. Little fuzzy but went okay. Seated BB Press 90k x 10 x 1r - 1st and last recorded CG 2Brd Bench 110k x 8/7/ Meadows Row 85 x 4 x 12r Pressdown w/Rope 50 x 3 x 15r BB Facepull/Upright Row SS 20k x 2 x 30r BB Reverse Curl 32.5k x 4 x 8" instagram.com

W4 Squat

February 17, 2023

Week 4. So freaking tired today. According to the Fitbit I got excellent sleep but it sure doesn't feel like it.

Now that I think about it maybe I'm getting sick. Girlfriend felt like this last week and her daughters just getting over something too.

First time touching an axle in ages. Did some ladders to start to get re-acclimated.

Seated Hip Circle 3 x 30r

SSB Box Squat 154k x 3 x 8r

DO Axle Dead's 283 x 1/2/3/1/2/2

GHR x 3 x 10r

Sissy Squat x 3 x 12r
Lat Prayers 75 x 3 x 12r

Some Extra

February 15, 2022

Bit of catch-up

BB Facepull-Upright Row 45 x 25/22/20

BB Curl 40K x 11/10/10/8

W3D1 Press

February 14, 2023

W3D1 Press. Nothing has pumped up my upper back like a Meadows row.

Seated BB Press 72k x 5 x 5r

DB Bench 100e x 8/8/8/7 - dag nabbit!

Meadows Row 85 x 3 x 12r

Cable Mach w/Bar Pushdowns 50 x 25, 75 x 2 x 10r

I'll do my shoulder accessories and curls tomorrow.

W8 Dead’s

February 13, 2022

Week 8

Seated Hip Circle 3 x 30r

Deadlift 410 x 6 x 5r

RT Picks 126# R x 11r, L x 8r - good enough for a start

Pony Pinch 3 x 10r

W2D2 Press

February 7, 2023

W2D2. Lacking a lot of zazz today. Must be yesterdays session but overall I don't feel too bad. Fairly hectic workday though so it may be that as well.

Seated BB Speed Press 58.5k x 10 x 3r

CG 2Brd Bench 110k x 9/6/6/5

Meadows Row 85 x 3 x 10r

Pressdown w/Rope MYO 50 x 3 x 13r - rep match

BB Facepull/Upright Row SS 20k x 25/22/20

BB Reverse Curl 30k x 4 x 8r

W3 Squat

February 6, 2023

Week 3. Little sweaty on the 5th set. Made it through pretty easily. Imagine if I had a bigger gas tank haha!

SSB Box Squat 149k x 5 x 10r

Seated Band Uni Leg Curl Avr x 20/15/

Belt Squat CG Row 150 x 4 x 12r

RT Picks 121# R-20, L-18 - went good

Pony Pinch 3 x 10r

Jason Steeves on Instagram: "There's my volume squats for this half of the year 149k x 5 x 10r. Need to do more of these in my 50's though." instagram.com

W2D1 Press

February 1, 2023

W2D1. Presses felt super easy which is good since this is just the second week. Felt my back pop in about 3-4 spots when I laid down for dumbbell bench. Nice! Also thinking I need to get some bushings to try and tighten this thing up some more. Pretty sketchy balancing on it.

Whole upper back is feeling the rows. Liking the more "bodybuilding" style of reps lately.

Sessions are getting a little long again…

Seated BB Press 70k x 5 x 5r

DB Bench 100e x 8/8/8/7

Meadows Row 75 x 3 x 10r

Cable Mach w/Bar Pushdowns 50 x 25/18/15/12

BB Facepull/Upright Row SS 45 x 25/20/15

BB Curl 40k x 10/8/7/6

RT Picks 121# R- 16, L- 12

Pony Pinch x 3 x 10r