Wednesday 2/7/24: 11,223 steps, 4.9 miles, 6 floors climbed
Early Workout, Planet Fitness
Hammer Abs Crunch Machine
50 lbs/10 reps
drop set: 100/6 + 80/8 + 60/10 + 40/12 + 20/15
This is like the one I call “Super Abs Machine” at Gold’s, but it’s all straight up/down, no angles. I still like that you raise your knees up while crunching down.
Oblique Abs Machine
100 lbs/25 reps right, 25 reps left
I called this an early workout rather than a bonus, because I would have done one abs exercise during the lower workout that evening. But since I had extra time during the day, I went to the PF on my route and did 2 exercises, plus saved a few minutes on the planned workout. It was abs, so it wouldn’t have a negative effect on the heavier stuff.
Lower #2, Planet Fitness - FYI this is a different location than the one on my route
Smith Machine Good Morning - did these in wrestling shoes
bar/10 reps
90+ lbs/8 reps
140+/11 (1:06)
140+/11 (1:02)
Smith Machine Squat - relatively high bar, narrow stance, sitting on my ankles deep
bar/5 reps
90+ lbs/8 reps
180+/6
230+/7 (0:47)
230+/7 (0:55)
For the work sets, I wore a back brace that my chiropractor suggested I use to help manage lower back pain. I would have used my belt, but it’s a lever belt and now my waist is smaller than the setting I have it on. I didn’t have a screwdriver or anything else to adjust it with, so I used the brace which is okay for walking and sitting, but doesn’t help much with for squats. I suppose it’s better than nothing.
Seated Leg Curl
100 lbs/10 reps
drop set: 160/7 (0:25) + 130/9 (0:25) + 100/11 (0:25)
Leg Extension
100 lbs/10 reps
70/15 - left leg only
rest-pause set: 160/13 (0:30) + 8 (0:16) + 6 (0:11)
Calf Press - done on the upright leg press machine
Somehow, I didn’t write these reps down. I must have recorded it, but can’t access my phone at the moment. I know it was a nonstop set of 145 lbs/some # + 175/some # + static stretches with 205/some number
Thursday 2/8/24: 12,109 steps, 5.4 miles, 7 floors climbed
Bonus Workout, Planet Fitness - I was going there anyway. I’m literally their mailman.
Hanging Leg Raise - propped on the elbow pads at one of those leg raise/dip things
middle, angled right, angled left - 20 reps each
Adductor Machine
75 lbs/7-8 reps
100/20 x 2 sets
Abductor Machine
100 lbs/25 reps x 2
My weight increased a lot from Sunday/Monday (190.2 & 190.6 respectively), to 193.8 Wednesday. My diet app gives me a weekly review tomorrow, and plots out my next week’s macros. I’ll see what it suggests. My guess is a drop in macros.
Early Workout, Planet Fitness
Hammer Abs Crunch Machine
50 lbs/10 reps
drop set: 100/6 + 80/8 + 60/10 + 40/12 + 20/15
This is like the one I call “Super Abs Machine” at Gold’s, but it’s all straight up/down, no angles. I still like that you raise your knees up while crunching down.
Oblique Abs Machine
100 lbs/25 reps right, 25 reps left
I called this an early workout rather than a bonus, because I would have done one abs exercise during the lower workout that evening. But since I had extra time during the day, I went to the PF on my route and did 2 exercises, plus saved a few minutes on the planned workout. It was abs, so it wouldn’t have a negative effect on the heavier stuff.
Lower #2, Planet Fitness - FYI this is a different location than the one on my route
Smith Machine Good Morning - did these in wrestling shoes
bar/10 reps
90+ lbs/8 reps
140+/11 (1:06)
140+/11 (1:02)
Smith Machine Squat - relatively high bar, narrow stance, sitting on my ankles deep
bar/5 reps
90+ lbs/8 reps
180+/6
230+/7 (0:47)
230+/7 (0:55)
For the work sets, I wore a back brace that my chiropractor suggested I use to help manage lower back pain. I would have used my belt, but it’s a lever belt and now my waist is smaller than the setting I have it on. I didn’t have a screwdriver or anything else to adjust it with, so I used the brace which is okay for walking and sitting, but doesn’t help much with for squats. I suppose it’s better than nothing.
Seated Leg Curl
100 lbs/10 reps
drop set: 160/7 (0:25) + 130/9 (0:25) + 100/11 (0:25)
Leg Extension
100 lbs/10 reps
70/15 - left leg only
rest-pause set: 160/13 (0:30) + 8 (0:16) + 6 (0:11)
Calf Press - done on the upright leg press machine
Somehow, I didn’t write these reps down. I must have recorded it, but can’t access my phone at the moment. I know it was a nonstop set of 145 lbs/some # + 175/some # + static stretches with 205/some number
Thursday 2/8/24: 12,109 steps, 5.4 miles, 7 floors climbed
Bonus Workout, Planet Fitness - I was going there anyway. I’m literally their mailman.
Hanging Leg Raise - propped on the elbow pads at one of those leg raise/dip things
middle, angled right, angled left - 20 reps each
Adductor Machine
75 lbs/7-8 reps
100/20 x 2 sets
Abductor Machine
100 lbs/25 reps x 2
My weight increased a lot from Sunday/Monday (190.2 & 190.6 respectively), to 193.8 Wednesday. My diet app gives me a weekly review tomorrow, and plots out my next week’s macros. I’ll see what it suggests. My guess is a drop in macros.
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