I came down with the Delta Variant in late August, 2021.  
On September 4th, my O2 levels dipped below 90%, so I checked into a hospital - That's when my problems really began.  Not knowing anything at the time, I allowed the hospital to give me Remdesivir:
Delta then ran it's course and the Remdesivir caused physical dammage.

These were my stats on March 15, 2022:
6’4”, 238, 16% body fat

When I checked into the hospital on September 4th, I weighed 224 pounds.

These were the stats when I left the hospital on the 14th:
6’4”, 185lbs, 18% body fat (estimated)

I left against medical advice after 10 days because I was starting to get worse - I was improving for a while, but by day 8 I was exhausted from lack of sleep, I was getting weaker, and my breathing was getting worse!  I knew I was on a bad track, so I left the hospital on oxygen.

So I lost 40 pounds in those 10 days, more than 30 pounds of muscle!
I have organ damage - Kidneys and Heart - perhaps more, 
I can’t sing anymore,
I have a gut for the first time in my life, but I didn't give up:

Last October, my doctor release me to try and start working out, but to "be careful".
I found that I couldn't do hardly any cardio, but I did what I could.
I was able to lift weights though (very light weights), so I decided that part of my healing would involve adding muscle to my frame - 'Perhaps this would improve my immune system'.
Since October, I haven’t missed too many days.
I’m stronger than I’ve been for the last 5 years, and I’m not giving up!
It’s a privilege to wake up each day, and I thank God I’m still here fighting, living, loving, and enjoying life.
No excuses!

After a few months working out at home (with a chin-up bar and 25lb dumbbells), I started going to a gym to make variation a lot easier. 
The log below started the first day I entered a gym after COVID and I was already pretty strong from the at-home work-outs!

I work out "every day" with occasional interuptions - Push, Pull, Legs, Repeat (When Cardio gets easier, I may give Cardio it's own day).
If I'm too sore, I postpone a day.  I also let life get in the way occasionally - "Every day" usually ends up being 5 or 6 days a week, but not less than that! 
One must protect their workouts as if life depends on it.  In my case, it might!

This general routine was helpful, but I stopped improving about March, 2023.  By May, I decided to split Cardio and weightlifting:
Cardio in the AM
Weights and lite cardio at night.
This routine, when done daily, improves my aerobic capacity and make my heart and heart (rhythm) feel better.
As of early July, 2023:
   -Heart feel better.
   -Cardio is bad but better.
   -Strength is surprisingly good.


Push Day

March 30, 2022

Max effort - OH DB Press x 8
20x8, 40x8, 60x6
Post-COVID personal best.

 

 

 April 13
DB Bench Press x 5
15, 25, 50, 75, 80x9
40x15 x3
Then a bunch of support work w/light weight and 10 to 15 reps.
Followed by 25 mins on a slow treadmill and a 32 gram protein bar - Eating it slowly over 30 minutes.

 

 4/19
10 sets of close grip bench - 20 seconds of reps, 20 seconds of rest.
155lbs.
7th set was slow, so I stripped 20lbs of for the last 3.
6.5 min workout. No big deal!

 
Vacation

 

 

 


5/1/2022
Bench Press
10 sets every 30 seconds
135lbs with 50lb of chains for progressive resistance.
Reps ranged from 8 to 1!

 

 5/7
AMRAP
5 minutes
Thrusters with 55lb dumbbells
Got 23

 

 5/11

DB bench press x 6
25, 50, 75, 90x6!!!
I haven’t fought against gravity this well for a long time!
and I’m confident there are more epic battles to come!!

 

 5/17
Push day max
DB OH Press
25x5, 50x5, 75x1
50x8

 

5/22
Push day.  Max effort
Bench x 5
45, 135, 185x5 - no spotter
135x15

 

5/28
5 minute AMRAP
DB OH Press
50lbs
Got 25!


6/1
Close grip bench x 10
45, 135, 185x7 plus 135x8 (no rest),
135 x 15

As always, followed up with about 20 sets of support work on complimentary muscle groups.
Finished with a slow walk and a protein bar.
Not a great max effort day, but terrific progress has been made since getting up from a COVID death bed in October, 2021!!!
God is good, all the time!


6/7
Incline bench x 8
45, 95, 135x9
Don’t ignore your weaknesses!
(He says to himself almost weekly)
Incline bench is a monster weakness for me.






6/12
5 minute AMRAP
DB OH Press
50lbs
26
Got 25 last time.

6/16
Leveredge bench x 10
50lb, 110, 200, 290
340x6.5
Leveredge is a machine you load with free weights.
The weight doesn’t translate to 1x1.


6/21
DB bench x 10 on 30-degree incline
20, 40, 50, 60 x 8.5
Upper chest and front delts are a weak point for sure! Always have been.
So I’m not going to ignore them.


6/26
6 rep max.
DB OH Press
20, 40, 60, 70x3
40x10, then off to support work.


6/30
Incline bench x 5
45, 95, 135, 155x6
95 x 15


7/7
DB press x 10 on 45-degree incline bench.
20, 40, 50,
60 x 10!
Big improvement on a weak point.
Still a long way to go.


7/12
Flat bench x 12
45, 135, 185 x 7
135 x 12



7/20
DB bench x 10 on 30-degree incline
20, 40, 50, 60x10, 70 x 4.5
Big progress!!


7/24
OH press x 6 every 60 seconds.
50lbs
4 sets of 6, last set of 3
27 total.


7/31
5 minute AMRAP
DB OH Press
50lbs
30
Got 26 last time.





8/6
Leveredge bench
90x12, 180x10, 270x8, 360x7
Weight is not 1.1, doesn’t include the weight of the unloaded machine.

 

8/10
Incline bench x 10
45, 95, 135, 155x7




8/17
Close grip bench x 10 (Fists 2 inches apart):
Bar w/vertical grips.
45, 95, 145,
Drop set 185x2,155x6,135x6,115x11:
Hard to balance with hands so close!

8/22
OH press x 15
20, 40, 60x7-50x3,
50x7-40x3-30x4


8/27
Flat bench x 10
45, 135, 185x6-135x8, 135x15
I used a different bar last time, which was probably lighter.

8/31
5 minute AMRAP
DB OH Press w/50lbs
32 - Got 30 last time.

 



9/7
Floor presses x 5
45, 135, 185, 225x1/2
Triceps failed to lock out.
Found a weak point! Tris

 



9/12
DB OH Press x 10
20, 40, 60 x 8

 



9/17
DB bench x 10
15, 30, 60, 90x5


9/24
Floor presses x 5
45, 135, 185, 205x2
2nd one was hard to lock out
TRIS!!!!!


9/29
10 sets of pushups
30 seconds between sets
81 pushups


10/4
DB bench x 15. 30 deg incline.
25, 50, 70x5
Small improvement.




10/10
Floor presses x 5
45, 135, 185, 205x2
2nd one was easy. Progress!
295 pin push and hold, then support work.

10/19
Thrusters x 6
30, 40, 50, 60, 70x3.5, 75x1.5
Better than Monday!
Finished with chest and shoulder support work.

10/23
DB bench x 12
15, 30, 60, 90x5
A little more than last time but the same at the end.

10/29
5 minute AMRAP
DB OH Press  w/50lbs
33  -  Got 32 last time.

11/2
Reverse grip bench x 10
45, 95, 145, 185x4 - 135x8
No spotter and it felt uneasy, so I didn’t push to failure.

11/6
OH press x 15
20, 40, 60x8
Did 7 last time

11/12
Close grip bench x 10 (Fists 2 inches apart)
bar w/vertical grips:
45, 95, 145, 185x3 -155x5 -135x7 -115x9 -95x9 -75x12
Maybe progress.  Wasn't using a spotter.

11/16
Thrusters x 6
30, 40, 50, 60, 70x3.5
PR on Thrusters

11/21
DB bench
20x14, 40x10, 60x8, 80x6 90x6
Post-COVID PR


11/26/22
Floor presses x 5 again
45, 135, 185, 205x3 barely

 


12/1
Incline bench x 15
45, 95, 135, 155x6

 


12/5
OH press x 15
20, 40, 60x8     
Did 8 last time





12/12
Thrusters x 6
30, 40, 50, 60, 70x4.75!!!!
3.5 last time



12/16
DB bench
20x14, 40x12, 60x10, 80x8 90x6.5
Did 14,10,8,6,6 last time. Small improvement.

 

 


12/26
5 min AMRAP. Push-ups
81

 


12/31
5 minute AMRAP
DB OH Press    50lbs
32
Got 33 last time. Timed it wrong this time!

 


1/5/2023
Floor presses x 5 again
45, 135, 185, 205x4
Got 3 last time
15 sec hold w 315, then support work

 

 

 

1/11/2023
Incline bench x 15. Wide grip
45, 95, 135x13, 155x6




1/16
OH press x 15
20, 40, 60x8.75
Did 8 last time

 


1/21
DB bench x 15
25, 50, 75x12, 90x6
20x14, 40x12, 60x10, 80x8 90x6.5

 


1/25
DB bench x 10 on 30-degree incline
20, 40, 50, 60x10, 70 x 5.75
5 last time

 

 


1/30
5 minute AMRAP
DB OH Press
50lbs
35!     Got 32 last time.


2/4
Triples on bench.
45x9, 135x6, 185, 205, 225x1
Upper chest is a massive weak
point due to a persistent (but recovering!) rotator cuff injury.
Almost no pain on this lift!!!
and
First time with 225 on the bar in 5 Years.



2/11
DB bench in a 60deg incline x 10
25, 50, 60, 70x8.
WOW!

 



2/19
Push day
Thrusters x 6
25, 50, 60, 75x2.5  -  2 last time

2/25
Push day
Thrusters again! Let’s just see:
25x10, 40x8, 60x6, 75x3
2.5 last Sunday


2/28
OH press x 15
20, 40, 60x9 -50-40-30
Alternated DB wrist curls
Did 8.75 last time.  



3/6
Incline bench x 10. Wide grip
45, 95, 135, 155x10 - 95x10
Max was 7



3/11
DB bench x 10 on 30-degree incline
25x12, 50x10, 60x8, 75x7.5!!!!
70x5.75 last time




3/15
5 min AMRAP
OH Presses w 55lbs
28
That was hard!!!!

 



3/19
DB bench x 10
20, 40, 60, 80, 90x6
6.5 last time, but only did 4 sets

 

 


3/23
Close grip bench - Rogue vGrip bar
45x15,95x15,145x13
185x5
2 last time

 

 


3/27
Everything is sore.
Hit a stationary bike for an hour.


3/29
Incline bench x 15. Wide grip
45, 95, 135x15, 155x9
135x13,155x6 last time

 

 

 

4/3
DB OH Press x 10
20, 40, 60x10 barely, 70x3
60x9 last time, & 70x3

 




4/5
1/2 hr Shoulder prehab work, 30 mins Cardio

 

 

 

4/8
5 min AMRAP OH presses - 60lb DBs
20
Did 28 w/55 last time

4/11/23
Incline bench x 5
45, 95, 135, 175, 195x4.5



4/13
Bench Speed work:
165 w/red bands hanging to reduce resistance:
10 sets @ 3 reps w/60 seconds rest.


4/18
OH DB Presses x 8
20, 40, 60, 70x4!!
got 70x3 last time, after 60x10



4/23
Smith high Incline press x 6
45, 135, 155, 175, 195x2- 135x8



4/28/2023
Hotel gym again - 5min AMRAP
DB OH press w50lb
Got 42 - Felt like cardio - LOL!
35 last time.



5/4
Incline bench
155lb. 5min AMRAP
27 reps!



5/8
Thrusters x 5
25, 40, 60, 75x4.5
Got 4 last time.



5/12
Push ups- 5 min AMRAP
77


5/15
Floor presses x 8
45,135,185,225x2 easy
205x4 last time



5/22
DB bench x 8
25, 40, 70, 90x8
Previous max was 6.5


5/27
Incline bench x 15
45, 95, 135, 175x6
195x4.5 last time, after sets of 5 from 45




6/1
DB Incline x 8 40deg
20,40,60,70, 80x7
Post COVID PR

6/7/2023
OH DB Presses x 8
20, 40, 60, 70x3.5
got 70x4 last time



6/11
Incline bench x 8
45, 95, 135, 175x5, 195x4
no spotter
4.5 last time, after sets of 5


6/17/2023
OH DB Presses x 8
20,40,50,60, 70x3.5
70x4 is recent max


6/22
DB bench x12
20, 40, 70, 90x9
Previous max 90x8 after sets of 8

6/28
Push-ups
5 min AMRAP
82
77 last time

7/4/2023
OH Press @60lbs
5min AMRAP
20
20 last time.

7/8
60deg Incline DB Bench
5 Min AMRAP
60lbs x 34

7/12/2023
Incline bench
5min AMRAP 155lb
28 barely - 27 b4

7/16
Push day
Thrusters x 5
25, 50, 60, 70x5




7/26
Floor presses x 8
45,135,185,225x2
2 last time
Wasn’t feelin it today!


7/31
Craziness for time:
15 toes to bar, 25 push-ups
12 toes to bar, 20 push-ups
9 toes to bar, 15 push-ups
6 toes to bar, 10 push-ups
3 toes to bar, 5 push-ups
19 minutes
Ouch!!!


8/6
Close grip Bench x8 w/Rogue
neutral grip bar - 2nd grip
45,95,135,185,235x1




8/12
DB Incline x 8 40deg
20,40,60,70, 80x9!!
7 last time


8/15
Smith seated OH Press
45,95,145,
185x1.5 -135x8, 295x60 sec hold


8/20
Floor press x 5
45,135,185,225x2
Sorta stuck here

8/27
Smith incline x 8
45, 95, 135, 185x5,95x15


9/2/2023
Barbell OH press from head height
45*3, 95*3, 145*2, 185*2, 205*1, 225*0
135*15


9/7/2023
Thrusters x 5
25, 40, 60, 75x4
Got 4.5 last time

Pull Day

 


April 11
1RM chin-ups.
It ended at 70lbs.
Used to end at 110.
Covid……
Getting there though!

April 16
Sets of 5 chin-ups every 30 seconds:
Did 10 sets and took the 11th set to “failure”, which was 6.  so
56 in 5 1/2 minutes.
I’ll take it!

 

4/20
Chest-to-bar pull-ups:
3 sets with 30 seconds between sets:
5
3
2 1/2

 

Vacation

 

 


5/3
Back day!
1RM Pull ups
BW x 2, +50x1, +75 x 1/2,
+30 x 6
BW x 10

 

 

 

 

 

 

 

 

 

 

 






5/24
Back day.
Took it easy ‘cause I’m nursing a slight tear in the left biceps:
Wide grip chins x 12.

 

5/30
Max reps, Wide grip chins
16, I think. I lost count. Could have been 15
Still nursing a muscle strain in the left biceps.

 

 

 

 

 

 

 

 

6/9
Pull-ups at Intervals
10 seconds of effort
25 seconds of rest
10 sets.
Not as easy as I thought!
Got 35 chins.
This was the 1st real pull-up effort since I tore my left biceps 6 weeks ago.
It felt pretty good.
Should be at 50 on these.
Next month (maybe)!

6/13
Back Day!
T-bar rows x 10
45, 90, 135, 160 x 4



6/18
Simple max on WG chins. Pronated grip.
Hurt the left biceps again, helping someone move stuff.
Had to stop at 16
‘cause the arm pain got to a level 6.
Strength increasing while I nurse a minor injury!!!!


6/22/2022
Back day
DB Pullovers on flat bench x 15
25, 50, 75, 90 x 12.

 
 
6/27
5 min AMRAP
Pull-ups.
49.5

 

7/2
T-bar rows x 10
45, 90, 135x10
I stopped there. Left biceps is still sensitive.


7/10/2022
Back day
DB Pullovers on flat bench x 15
25, 50, 75, 100 x 9

 

 

7/14
Speed work
Back
Chins plus a 50lb band.
8 sets of 3 with 60 sec rest.


7/21
6 mile bike ride at a slow pace.
No weights today. Back tomorrow!



7/22
DB Pullovers on flat bench x 15
25, 50, 75, 100 x 10



7/27
Light back:
1 arm bent rows.
60lbs. 3 sets of 10 with no rest

 

8/2/2022
Chin-ups
6 every 60 seconds till I can’t complete a set.
Got 51

8/8/2022
light back - biceps ok, but keeping it light for another week:
10 sets of 10 bent DB rows with 25lbs @ 45 second intervals.  

 

8/13
DB Pullovers on flat bench x 10
25, 40, 60, 80, 100x9.5
It felt light at 1st, then I ran out of gas.
 
 



8/20
Back day. 10 min WOD
5 pull-ups, 10 air squats
Total of 54 chins and
100 air squats
 

8/24
DB Pullovers x 10 on bench (back)
40, 50, 60, 70, 80, 90,
100x9 3/4.   :)
 
 



8/30
5 min AMRAP
Squats @225lbs
22 reps!
3 better than last time!!!

9/3
1-Rep-Max Chins
140x7, BWx2,+30, +60x1/2
 
9/8
5 WG Chins, 30 seconds rest, till 5 can’t be done.
33
Biceps is feeling better. Not completely though.
 




9/14
Strict WG chins with a pause at the bottom.
7
PB is 8!
Try ‘em.


9/19
DB pullovers x 10
25, 50, 75, 100x9
 


9/26
Strict WG Pull ups. 1 sec pause
7 3/4
 
 
 
10/1
Preacher curls
25x12, 45x10, 65x8, 85x6,
95x4-45x10 to finish.
 
 

10/6. Is it Oct already??!
One arm curls 75 deg incline
20, 30, 35, 40x6 - 25x9
 
Started Intermittant Fasting - 13-15 hours a day
 

10/12
DB pullovers x 15
25, 50, 75, 100x9
Not bad.
 


10/21
Chins x 5
140, BW, +25, 45x2.75
I’ll take it.
 
 
10/26
One arm curls x 8. 75 deg incline
20, 30, 35, 40x7 - 25x10
Improvement!
 
10/31
5 min AMRAP
Pull-ups.     40
49.5 last time - Maybe it was 39.5
 
11/3
5 min AMRAP
Pull-ups.     39


11/9
DB pullovers x 10
25, 50, 75, 100x8
 
 
11/14
Weighted WG chins x1
BW, 30, 60, 75x3/4 - So close!   BWx12
Then support work and a cool down walk with a protein bar, as usual.


11/19/2022
Preacher curls
25x12, 45x10, 65x8, 85x6,
95x6 - 65x10 drop set.
 

11/23/2023
Chins x 6
140, BW, +25, +45x3.5
Post-COVID PR
 
11/27
Speed work on back.
Hammer pull down
90, 180, 230 x5
230 + red stretch bands.
9 sets of 3 at 60 sec - Last set of 5
 
12/3
One arm curls x 10. 75 deg incline
20, 30, 35, 40x8
Got 7 last time, after sets of 8.
 
 
 
 



12/9
Full range WG Chins w/pause at the bottom - No kipping
8 1/4
New PR!
 

12/13
T bar row machine
45x14, 90x12, 135x10, 180x2 - 90x10
 
 
 
 
 
 
 
12/21
Preacher curls x 8
45, 65, 85, 95x8, 105x3-65x12
Finished with 95x6 last time.
 

12/28
Chins x 6
140, BW, +25, +45x3.5-BWx10
Did 3.5 last time.
 
 
 
 
 
 
 
1/3/2023
DB pullovers x 10
25, 50, 75, 100x9.5
Post COVID PR!
 
 
 
 
 
1/8
One arm curls x 10. 75 deg incline
20, 30, 40, 45x2.5
Got 40x8 last time
 
 
 


1/14
Chest to bar chins - kipped
4!
 



1/18
Full range WG Chins w/pause at the bottom;    No kipping
9.78        did 8 1/4 last time
I would have called it 10, but a guy watching said the last one was .78.
 
 


1/23
Preacher curls x 12
45, 65, 85, 95x9, 105x5
PR by far!
 
 
 
 
1/28
DB pullovers
25x14 50x12, 75x10, 100x8, 115x2.5
Supersetted with
Ferigno style concentration curls
25x12 40x10, 50x8, 60x8, 65x5
Lovely!
 
 
 

2/1
Weighted WG chins x1
BW, 45, 65, 75, 85x1/2
BWx15
75x3/4 last time & BWx12
 
 
 

2/8
Yesterday - Still sick with the flu
Max effort WG chin-ups
15



2/13
Back!
T bar row x 12. Lower grip
45, 70, 95, 115, 135x8
 
 
 
 
2/23
AMRAP - pull-ups for 5 minutes
39.5
39 last time
 
 
 
 
 
 
 
 


 
3/4
Triples on chin-ups.
BW, 30, 50, 60x2 - BW x 11




3/8
5 min AMRAP.
Chins + 30lbs.
20!!!!







3/14
WG Chins
Simple max effort.
16.5
16 was former max effort.
 
 
 
 
3/17
One arm DB Rows
25x14, 50x12, 75x10, 100x6 - 50x9
 
 
 
 
3/21
Chin-ups
6 every 60 seconds till I can’t complete a set.
58!
Got 51 last time
 
 
 
 
 
3/25
Weighted WG chins x1
BWx4, 50, 75, 85x8/10ths.
BWx15.
85x 1/2 last time








4/1
Back & biceps still sore. ???
No max effort lift.
Cut the support work weight in half & doubled the reps.
Drop set at the end w/weighted chins and curls
 
 
 
 
 
 
 
 
 
 
 
 
 



4/6
Chest to bar chins - kipped
6 - kipped the heck out of the 5th one. Tried a 7th. No way!
Did 4 in January

 
 

4/10
Max effort Chins
16.5 was previous max





4/15
DB pullovers x 8
25, 50, 75, 100, 115x6
Got 2 last time!



4/20
5 min AMRAP.
Chins + 30lbs.
20 last time


4/25
Wide grip chins - full motion with a
pause at the bottom: No kipping!
11!
Got 9.78 last time!




5/1/2023
One arm DB Rows
25x8, 50x8, 75x8, 100x7 - 50x7
100x6 last time


5/6
Chinsx8 - 90,180,BW,BW+30,+50x3
Preacher curlsx8 - 45,75,95,115x2.5
Got 105x5 last time


5/10
One arm DB Rows
25x8, 50x8, 75x8, 100x8, 115x3 - 55x8
100x7 last time






5/18
Chin-ups
Narrow, supinated grip
13
Haven’t done these n forever.
I’ll be back!





5/25
WG chins w/30lb harness 5 min AMRAP
23.5
Did 24 last time.

5/30
DB Pullovers x 8
40, 80, 100,
115x5.5 felt lite at first.
6 last time

6/5
Weighted WG chins x1
BWx4, 50, 85x1!!, BWx15
85x 3/4 last time




6/10/2023
Chest to bar pullups
7!
Got 6 last time barely!



6/14
DB Pullovers x 8
30,60,90, 115x6.5
6 was prev. PR



6/20
Chins x8
90,180,BW,+30(barely),+50x4!!
+50x3 last time



6/26/2023
Narrow grip chins - Supenated grip
15 -1st 13 were easy!
13 last time.


7/1
WG chins w/30lb harness 5 min AMRAP
25!!
Did 24 last time.


7/5/2023
One arm DB Rows x8
25, 50, 75, 100, 115x4- 60x8
115x3 last time


7/9
Preacher curls x 8
25,45,65,85,105x6.5
Ouch!
5 last time



7/15
Weighted WG chins x1
BWx4, 50, 95x1/2, drop set fr 30
85x1 last time


7/22
DB Pullovers x 8
30,60,90,115x6-drop set down to 70x11
6.5 last time


7/28
Chin-ups BW+30lb
5 every 60 seconds till I
can’t complete a set.
19





8/3
Lite back - Sore fr T2bar
Lat row machinex8
30 sec rest
40,70,100,130,160x7,80x10




8/9
One arm DB Rows x8
25, 50, 75, 100, 115x4 wrist!
115x4 last time

8/14
Supenated grip chins +30lb
5 min AMRAP
25!

8/19
DB Pullovers x 10
25,50,75,100x9.5


8/26
5 Deadlifts/5 bent rows
45,95,155,205x5/1,
115x12 rows

8/31
Weighted WG chins x1
BWx2, 50, 95x1 barely!, drop set fr 30
85x1 last time

Leg Day!!!

 



April 12
Back squats x 5 - max effort.
Ended with 225 x 6

 



April 17
10 sets of squats.
20 seconds of squats with 20 seconds of rest.
185 lbs
Not many reps per set
Re-racked after every set
My goodness! What was I thinking?
Try it. I double dog dare you!

 
4/23
AMRAP
30” box jumps for 2 minutes
Got 32 jumps
then
Max effort Squats x 5
Finished at 245x4

4/30/2022
Did triples on squats with 80lb resistance bands!
45lbs. Okay that was harder than I thought!
135
185
225x2 - this felt like every ounce of 385 at the top, or more. Legs are still weak from a bout with Remdesivir.

5/4
1 leg squats on a smith machine.
45 x 5
65 x 4
80 x 3
80 x 3
Alternated with one leg calf raises x 15

 

 

 

 

 

 

 

 

5/19
Leg Day!!!
5 minute AMRAP
Squats with 225 lbs
Got the 17th at the buzzer.

 

5/26
Squats
45x8, 135x8, 225x6

 


5/31
Front squats x 8
45, 135, 185 x 4

 

 

6/5
Squats @ 225 again
5 min AMRAP
19 reps!
2 better than last time!

 

 

 


6/11
1 hour with a push mower. Used that as a warm up
Max effort was triples on squats
45, 135, 225,
275x1
Stopped at 1 ‘cause it felt heavy and I wasn’t wearing a belt.
1st time with this much weight on my back since September- since I left a COVID hospital bed against medical advice.



6/15
5 min AMRAP
Squats @ 225lb
18
One less than last time.


6/20
Speed squats.
135lb plus 90 lbs of chains.
10 sets of 3, 20 seconds rest between sets.
Ouch!
Cardio plus weight training.


6/24
Triples on squats
45x10, 135x3, 225x3
275x1
185x10
Lots of support work!

6/28
1 leg squats on smith machine.
45x8, 95x5, 135x2
Ouch!
Support work hurt after this one!


7/5
Legs - Speed day
Squats. 10 sets of 5. 1 set per minute.
135 plus 50lb bands (235 at the top)
Painful and lovely!


7/11
One-leg squat on shrug machine x 6
0, 30, 50, 70x7

 

 

7/18
Hammer Leg Press x 10
180, 270, 360x10.
Thought I’d get to 450. Not happening yet!



7/23
Squats
45x10, 135x10, 225x8
Progress!


7/30
5 min AMRAP
Squats @ 225lb
19
One better.

8/4/2022
Warm up on squats
45x10, 135x10, 185x10
1 leg squats on smith machine
45x5, 95x5, 135x3, 1 extra!







8/9
Couldn’t get to the gym for leg day:
1hr guitar practice - like most days.
15 air squats,  10 pistols,  5 pistols with 25lb DB,  15 air squats with 25lb DBs
1 mile walk.
One does what one has time to do.

8/15
Squats x10
45, 135, 225x10!!!  185x10
2 more than last time!
Could a done more, but it would have been ugly.
Good amount of support work after, and 25 min walk to cool down. Legs are SORE!!!!

8/21
Hammer Leg Press x 10
180, 270, 360, 450x6
Way better than last month!
 


8/25
Speed squats - 10 sets of 3: every 60 seconds
185 with 50lb stretch bands - 285 at the top.
Ouch!!
 
8/29
Full range chins, from hanging position & 1/2 sec pause
7 reps:
1 fewer than 5 months ago - I've been nursing a biceps injury for 5 months.  I'm blessed and happy that more strength wasn't lost, especially after such a dramatic post-Covid gain.




9/5
Warm up on squats
45x10, 135x10, 185x10
1 leg squats on smith machine.
45x5, 95x5, 135x5. 2better!
45x10
Then a few sets of support work and a protein bar with a 25 min walk.


9/10
DL x 5
95, 155, 245, 295x2
1st time deadlifting for years
1RM was 475 when I weighed 260.
6’4” 260. 350bench, 496 squat, 21 WG chins

9/15
10 sets of 5 pistols per leg.
Almost no rest between sets
Last set of 8
 

9/21
Squats x 10
45, 135, 225, 275x2, 185x10
 

9/27
Hammer strength leg press x 12
180, 270, 360, 410x5
Weight was on the lower pegs.


10/3
Squats x 10
45, 135, 225x12
Progress.
Had another one in me but it would have been ugly.

10/8
5 min AMRAP
Squats @225lbs
23 reps!
 
 

10/17
Thrusters x 25
25lbs, 50, 75x nope! Tried twice.
Came close, but it didn’t happen today!


10/22
Squats x 15
45, 135, 185 - Set at 185 did me in.
LOL! No gas in the tank since Remdesivir.
 

10/28/2022
Hammer strength leg press x 10
90, 180, 270, 360, 410x9!
Weight was on the lower pegs.

11/1
Speed work on legs
Series of jumps, lunges, lungy jumps,
jumping jacks, and calf raises,.
 
11/5
Squats x 15
45, 135, 185, 235x15
Heart must be healing.
I did up my dose of RNA to
2 pills 3x a day last week.
 
11/10
One-leg squat on shrug machine x 5
0, 20, 50, 70, 90x5
 
 
 
 


11/20
5 min AMRAP
Squats @225lbs
24 reps!
 

11/25
Squats x 5
45, 135, 225, 275x3, 
Post COVID PR.  best preCOVID was
315x15 at a body weight of 260.
 
11/30
Speed work legs.
squats @ 135lbs + 120lbs in bands
9 sets of 3 every 45 seconds
10th sets x 10.
 

12/4
Hammer Leg Press x 10 (weight in a sled)
180, 270, 360, 450x10, 540x8
Did 6 w/450 in August. ???
 

12/6
Legs speed work
1 leg step up to 26” platform.
10,9,8,7,6 sets per leg
several other sets of support work on legs and calves.
 
 
 
 
 
 
 
 


12/18
5 min AMRAP
Squats @225lbs
27 reps! Did 24 last time, and that was
as a huge improvement from before.
Thank you God!

12/23
Speed work on legs
Did a bunch of stuff
 

12/29
Squats x 5
45, 135, 225, 275x4!!!
Got 275x3 last time. 4 was fairly easy.
Did OH squats with the 45.


1/2/2023
Thrusters x 6
25, 50, 60, 75x3.3
PR on 75
 


1/7
Hammer strength leg press x 10
90, 180, 270, 360, 410, 45x3
Weight was on the lower pegs.
Did 9 w 410 last time.


1/9
Legs speed day
Squats 155lb with 120lb of chains
9 sets of 3, 1 set of 10
75 seconds between sets
Exhausting!

1/15
Squats x 15
45, 135, 225, 275 x4
The 4th was easy ish
 


1/19
One-leg squat on shrug machine x 10
0, 50, 90x6
Did 90x5 last time.
 
 

1/22 Speed work on legs
 
 
 
 
 
1/26
1RMax Squats
45x12, 135x8,225x4, 275, 295, 315
135x10
 

1/29
Squats - 155lbs with 2 100lb stretch bands (green)
7 sets of 3 @ 1 minute.
Last set of 5
 
 

1/31
Light day on legs:
Pistols, calf raises, and the
stationary bike for a half hour.
 
 
2/7
Day 3 of the flu, or distemper. I feel awful.
-15 air squats.
-30 minutes on a stationary bike.
Awful!

2/9
Sick!!
Pistols and air squats.
 
2/12
Squats x 10
45, 135, 225, 275 x 2
4 last time. Flu took it out of me, apparently.
 
 
2/22
Squats
45x14, 135x12, 185x10, 225x8,
275x3 - 135x12




2/27 Leg Speed day:
Jumps, etc..
1-leg-squats w/100lb bands - 15, 15




3/2
Front squats x 5
45, 95, 155, 205x2.5. Couldn’t stand up.
Wow!
 

3/5
Speed work legs.
Pistols, sissy squats, calf raises, and stuff from home.
 

3/10
Hack Squats - didn't keep track of numbers
 

3/13
5 min AMRAP
Front squats. 135 lbs
28 reps.




3/16
Hack squats x 10
90, 180, 270, 360x1.5 - 230x15
Rotated with 15 calf raises on
hack sq machine w same weight.
 
 
 
 
3/20
Front squats x12
45, 135, 185x7.5
 
 

3/22
Leg day.
Still sore from last one,
so just took a long walk.
 
3/24
stretching 
3 mile walk
 
 
3/26
Front squats x 5
45,135,185,
205x3.5
2.5 b4 - this is a weak point!
 

3/30
Thrusters
25x10, 40x8, 60x6, 75x4
3 last time
 

4/2
Speed sets - Front squats
115lb plus two 50lb bands.
6 sets of 5 plus one set of 8 with 135 + bands
 
4/4
Light Cardio today - for an hour.
Changing cycles again:
Dec 22 - March 23
Push, Legs, Pull, Legs, repeat.
B4 that
Push, Pull, Legs, repeat
Starting April 2023:
Push, Legs, Pull, cardio, repeat.
On all cycles, rest days happen when life
occasionally gets in the way, or when I’m
too sore.
The Dec - March cycle was intense! My
legs grew though.
Now I think they need longer rest cycles
for a while, and I expect the strength to
keep growing!

4/7
Squats x 5
45, 135, 225, 275x5!
4 was post-COVID best.

4/9
1hr on a bike
Shoulder joint, tendon, and ligament work
45 minutes on a stationary bike
 
4/12
Hack Squats - Feet at bottom of platform.
90x8, 180x6, 270x4, 360x2.5
1.5 last time!
 
4/16  Stationary Bike 1 hr

4/17
AMRAP Front Squats - 185lbs
hoping for 20:  Got 18
 
4/19
Light Cardio - 90 mins of stuff.
 
4/22/2023
Triples on deadlift.
45,155, 265 x 1, 1, 1, and 3
Hadn’t done them for a year.
They got easier with every set.

4/27 - Hotel gym
12 pistols (per leg) from a 24” box.
Air squats and high box pistols before
and after. Got a decent pump.

4/30
Went hiking in Yellow Springs, Ohio
Beautiful!

5/2
Squats x 8
45, 135, 185, 235, 265x5 (6?)
 
5/7
15 air squats x 10 sets
15 1-leg calf raises x 9 sets
 
5/9
One hour bike ride
1/2 hour cool-down walk with a
giant protein bar, as always.
 
5/11
Hack squats x 8
90, 180, 270, 360x3.5
2 last time

5/14
One hour bike ride.
205 miles or so.
Rode by some kind of equestrian riding
contest at DelCo fairgrounds. Pretty cool!
 
5/20/2023
Air squats with 2 150lb stretch bands (at home).
5 min AMRAP
64
 
5/24
At home again
Air squats w/2 150lb bands - 5 min AMRAP
68
64 last time

5/29/2023
Speed legs - 10 sets of 2 jumps against 2 150lb bands
Ouch, believe it or not.
 

6/2
10 mile bike ride


6/4
Legs - Thrusters x8
25,50,
75x3.5
4.5 last time.
 
6/6
1 hr bike ride

6/8/2023
Hack squats
90x8, 180x6, 270x4, 360x5.5
3.5 last time
 
6/12
Legs speed work squats
160+100 in bands
10sets of 3 in 10 minutes
 
6/19
Squats x 8
45, 155, 225, 265x6
5 or 6 last time

6/24
Sissy squats x 12
BW,40,50,50
Ouch!!

6/27
Pistols on a 20” box squat
5 min AMRAP
64

7/3
Pistols x 6 per leg
BW, +25,
+50 Rx3 Lx4

7/7
1-leg step up: 36” box
15 per leg - Ouch!

7/10
Legs fr/Home - Doubled up!
1-leg step up: 36” box
2 sets of 15 per leg - Ouch!

7/13
Sissy squats x 10
BW, +30, 50, 60, 60x12
Ouch again!

7/18
12 minute AMRAP:
12 double-kettlebell deadlifts 88lbs
100-ft farmers carry
5 round +5 DLs

7/24
Speed legs after full body workout:
135 +150 in bands
10 sets of 3 w/30 seconds between sets

7/29
15 miles on a Bike. Basically did a
lap around Delaware, Ohio

8/1/2023
OH Squat  45, 65, 95, 115 barely
Front Squat  115, 135, 185, 205, 225x0, 205
Back Squat  225, 265, 295x1, 275, 275x2
295 felt heavy
2nd set of 275 felt light.

8/4
Alternating 100 yd sprints &
100 yd walk
1.5 miles

8/8
Leg day 5 min AMRAP
Thrusters w 60lb DBs
20 (ouch)

8/13/2023
Box jumps from 18” to 36”.
Sissy squatsx8 - shins locked horizontally.
BWX10,+20lb,34,52,71x10
 
8/17
1RMax Squats
45x3,135x3,225x2,275,315,335
135x10 (315 last time)
 
8/24
Speed Squats
5 sets of 3
185 +60lbs of chains

8/29/2023
Hack squats
90x8, 180x6, 270x4, 360x___
5.5 last time

9/5
1 min per lift-3rounds
-Wall-ball 20lb
-Sumo DL High Pulls-75lb
-Box Jumps
-Rows
1 min rest
50 wall balls
32DLHPs
30 Box Jumps
23 calories of rows

9/11/2023
Thrustersx5 again - woohoo!
25, 40, 60, 70x6
5 was the recent PR