Daily workout logs and split variations for strength training with weight loss and travel

Hour run, hand weights and abs, walked nine holes of golf. A great day!

Twenty-one sets legs plus one hour on the treadmill. Drenched by the end in sweat like everyday lol.

Push this early morning.

My weight training sessions hit the back along with biceps and abs. I realized that deliberate pacing across two or three sets of six to eight reps right up to the edge of exhaustion suits me best.

Planning to hit upper body today, assuming I actually head over to the gym. Right now I'm just hanging around waiting for the cooling repair guy because my air has been out for seven days during this hot stretch, and I'm hoping he shows up. My lower body is still sore from the leg session earlier this week though.

Back, bicep and traps. Also in modest home gym.

Seeing everyone here has me wanting to get back into weights. My job is at a wastewater facility that's pretty huge, full of steps, ladders, areas for walking around, and pipes I can loop bands over. So far I've covered ten thousand steps plus thirty four stair flights while working my back, biceps, and chest. It was all without eating, on paid time, and done prior to eleven. I should hit twenty five thousand steps total before my shift ends.

Chest and bi's for me today!

Twenty-one sets of shoulders and abs followed by one hour treadmill.

Did lower body work today using squats along with some deadlift style moves and lunges. For the shoulders I went with barbell overhead lifts, upright pulls and the standard side raises. Taking it easy tomorrow because the grass really needs cutting. Stay grinding everyone!

I pushed myself hard this evening during an awesome chest and biceps workout.

It's that frustrating coworker again. I'll soon pass him along to a fresh team member since I'm changing jobs. 😂🤣😉

Today I completed pull-ups as well as dumbbell rows together with pendelay rows in addition to reverse flies followed by ez bar curls also concentration curls plus leg raises.

Today marked an intense lower body session for me. Pushing my thighs and calves this way should let me pull off those tiny shorts once the warm weather arrives. 😜

I trained my pecs today on the pulley setup combined with some rope skipping.

Just cardio today. One hour incline treadmill.

Legs today. Recently increased to three leg days a week and now it literally always feels like leg day.

This looks like a great way to go right from working out to your job without any delay. Really cool!

Kettle bells for me today!

Today I trained lower body along with midsection. The squat station was occupied so I chose goblet squats done for lots of reps instead. Might include this movement more often since the feeling is quite distinct. It left me satisfied.

Leg day. Pretty good gym session today. Got three sixty for ten on belt squats and decided to try four fifty. Got it for five.

Tonight I trained deadlifts along with back and triceps. Increased the weights on every exercise except for deadlifts. These days I avoid going heavy with deadlifts since sets of reps at 275 accomplish everything required.

Fifteen K on Zwift tonight.

Today was all about legs and I set some fresh personal records on weighted lunges, the machine press, deadlifts, calf raises using the smith setup, and curls for the rear thighs. Pushed hard the whole time and loved how it went.

It's Monday big dogs. You know I hit that chest up.

This week I'm traveling because of my job. The fitness center at my lodging caught me off guard in a nice way. The hand weights stopped at fifty pounds, yet there was plenty of solid gear and loose iron to manage a solid session. Working out surrounded by other people felt unusual since I hadn't experienced that recently. Still, it was easy to spot the dedicated ones right away versus the guys treating it like a holiday activity. Those types made for amusing viewing. I shouldn't criticize them much since they were at least making an effort.

Leg session once more. Hit some personal records on the leg extensions and hamstring curls. Managed 410 for 10 on the belt squats. Put in 20km on the trainer yesterday evening. Upper body came the day prior.

40k on the trainer this evening.

Deadlifts and shoulders, just sets and reps over and over. Keep grinding big dogs. Switched my playlist to an 80s station today and it really fired me up, reminded me of what my parents used to play.

Shoulders and arms session today.

New week starting with push day again. Moved a bit more weight than normal to check how much strength dropped during the calorie deficit. Some loss but expected that. Planning to ease back into maintenance end of August with extra fat and carbs before a lean bulk later.

20k on the trainer tonight.

Deadlifts, back and triceps for me. Increased reps or weight on most movements again. Been in a strong training groove lately.

Leg and chest day but kept weights lighter since it was deload week. Also added about an hour of walking.

I trained the back, biceps and traps earlier today.

Full body workout. I stick to full body whenever I hit the gym because I only train three times a week.

Chest and back today.

Barbell bench press, leg press, Romanian deadlift, seated cable row, lat pulldown, dumbbell shoulder press, dumbbell biceps curl, triceps pressdown and dumbbell lateral raise. Full body with some arm extras added.

Jealous of the PPL folks. Mine is PLP every other day plus a steady 15k steps average. Shoulders can't handle consecutive push and pull days. Weight loss picked back up to nearly two pounds a week after adding those extra steps. Once I hit goal weight and finish rehabbing the shoulder and elbow tendonitis I hope to move to a four or five day split.

25k on the trainer tonight.

Normally lift today but travel for work meant a late arrival so I shifted chest and bis forward and trained yesterday instead. Been on a good streak of solid sessions and added reps or weight to several moves. Doing that in a 400-500 calorie daily deficit feels great. Heading back to maintenance in a month then a lean bulk through winter.

Shoulders and lower back just wrapped up. Looks like a good day ahead.

My daughter had me try a short twenty minute peloton strength video and I nearly got sick. Really humbling. Nothing like confronting a weakness directly. Glad I did it though because I am nowhere near as strong as I believed, even though I ride about fifteen miles on the bike. Cardio does not replace strength.

Legs today. Getting close to the heavier stuff, maybe next week.

Leg day. Pyramid squats, RDLs, dumbbell lunges and calf raises. Reps and sets, keep pushing big dogs. I also like to throw in push-ups between leg sets.

Legs. I really dislike leg days. Also need to focus more on biceps.