🦾 Ken's Fit Tracker

I’ve received many requests like this, “Ken, love the newsletter, but REALLY would love to see more specifics about your workouts.” You asked so here it is!

DISCLAIMER: The information and content provided in this program are for informational purposes only and are not intended as medical advice. Always consult with a healthcare provider before starting any diet, exercise, or wellness program.

November 2, 2024 - Great night’s sleep a little later to gym as I had coffee and relaxed into the day. Rock climbing later with my daughter and husband.

Back and Bi’s - Machine Pulldown 4×10-12×135#, chest supported DB rows 4×10-12×70#, single arm pulldown 4×12-15×70#, Wide grip seated rows 4×10-12×135. 4 sets of abs & (plank challenge with James “saywhatsales” Buckley - 3 sets of 3 time per day, 1 minute plank.)

November 1, 2024 - on routine, at gym at 5:30. solid workout.

Chest and Tri’s - DB Incline Bench 4×10-12×95#, Neutral grip machine press 4×8-12×100#, Incline Cable Flyes 4×12-15×25#, decline cable flyes 4×12-15×35#. 6 sets of abs. (plank challenge with James “saywhatsales” Buckley - 3 sets of 3 time per day, 1 minute plank.)

October 31, 2024 - Pretty routine start to day, but chose to do legs in the late afternoon.

Hack squats 4×6×360, leg exrtensions 4×12-15×90#, RDL 4×8-12×225#

October 30, 2024 - Shoulders - DB Shoulder Press, 4×10-12×80#, high rows, 4×10-12×135#, Wide grip upright rows, 4×12-15×115#, BB behind back rear delt raises 4×10-12×70#

October 29, 2024 - Back and Bi’s - Machine Pulldown 4×10-12×135#, chest supported DB rows 4×10-12×70#, single arm pulldown 4×12-15×70#, Wide grip seated rows 4×10-12×135. 4 sets of abs & (plank challenge with James “saywhatsales” Buckley - 3 sets of 3 time per day, 1 minute plank.)

October 28, 2024 - Chest and Tri’s - DB Incline Bench 4×10-12×95#, Neutral grip machine press 4×8-12×100#, Incline Cable Flyes 4×12-15×25#, decline cable flyes 4×12-15×35#. 6 sets of abs. (plank challenge with James “saywhatsales” Buckley - 3 sets of 3 time per day, 1 minute plank.)

October 27, 2024 - off day

October 26, 2024 - Squats - 6×6×315

October 25, 2024 - off day

October 25, 2024 - Client and employee meetings in Boston AM, flight in PM. Not beating myself up about this weeks misses. Saturday and Sunday workouts are gonna happen.

October 24, 2024 - Travel to Boston in AM, client half day in the PM, dinner with client. No gym.

October 23, 2024 - Traveling to Boston tomorrow. Gotta get legs in. Same though, pushing squats and then will start adding in volume next week.

Squats - 6×6×315

October 22, 2024 - Great nights sleep, up at 5:45 and off to the gym.

Shoulders - DB Shoulder Press, 4×10-12×80#, high rows, 4×10-12×135#, Wide grip upright rows, 4×12-15×115#, BB behind back rear delt raises 4×10-12×70#

October 21, 2024 - Sleep has been a little rough but I’ve kept moving. Back day today got it done though.

Back and Bi’s - Machine Pulldown 4×10-12×135#, chest supported DB rows 4×10-12×70#, single arm pulldown 4×12-15×70#, Wide grip seated rows 4×10-12×135. 4 sets of abs

October 20, 2024 - Sunday fun day. And it wasn’t fun today. Walked in warmed up back and left. Stomach and head were way off.

October 19, 2024 - Not sure what is up. Sleep has been off for a few days.

Chest and Tri’s - DB Incline Bench 4×10-12×95#, Neutral grip machine press 4×8-12×100#, Incline Cable Flyes 4×12-15×25#, decline cable flyes 4×12-15×35#. 6 sets of abs

October 18, 2024 - Still fighting to get leg day going full force. Up in weight and staying at about 6 reps. Strength and endurance are coming back. Getting my mind right to destroy them will take a bit longer. ;-). Short session

Legs - BB Squats 4×6×315, Leg extensions 4×10-12×190

October 17, 2024 - Off

October 16, 2024 - Off

October 15, 2024 - well, that’s another night of below average sleep. Woke up at 3:30, got out of bed and was at gym and done by 6:15am, Pretty good workout thought after only 5:30 sleep.

Back and bi’s - High rows, 4×8-10×135#, low wide cable rows - 4×15-20×95#, chest supported DB rear flyes 4×10-12×35#. 6 sets of abss. BB curls - 4×8-12×70#, Blood flow restriction DB curls - 4×15-20×20#.

October 14 2024 - Woke up on a little under 6 hours sleep. Managed to put in a really solid workout.

Chest, tri’s - DB incline press 4×8-12×95#. Neutral Grip machine press, 4×8-12×100#. Incline cable flye 4×10-12×25#, decline cable flye 4×8-10×70#. Abs, 4 sets weighted crunches. Tri’s - DB One arm overhead extensions 4×10-12×35#

October 13, 2024 - Off. Needed to knock out about 6 hours of work.

October 12, 2024 - Well this was not the best effort. Fiancée wasn’t feeling great, I only had 1 AirPod working 😁. In the past I would have beat myself up for this, but now I know, just do better next time. Completed 11:34am.

HS Machine Lat Pulldown 4×10-12×135#, Cable rows 4×12-15×180#, 4 sets of abs.

October 11, 2024 - Knocking out legs on a Friday AM. Doing lower volume to make sure I don’t end unable to walk. lol Completed 7:33am.

BB Squats - 2×6×275#, 2×6×315#. Leg Extensions 4×12-15×190#. Seated calves 4×12-15×140#. Leg Curls 4×8-12×130#

October 9, 2024 - Another bad night’s sleep but felt pretty good at the gym. My emphasis on shoulders is hit the entire shoulder from front to back.

Shoulders - completed 6:45am - DB Shoulder press 4×5-8×80, HS High Pull, 4×10-15×135, high HS rows 4×8-10×135, Wide grip Upright rows 4×12-15×115, BB rea delt raises 4×10-15×60

October 8, 2024 - Back and bi’s - Completed 7:35am.

Bad night’s sleep but a decent workout. Pulldowns, 4×8-10×180, HS low rows, 4×10-12×115, Cable narrow grip rows, 4×10-12×180, Chest supported rear dealt flyes 3×12-15×35

October 7, 2024 -Weight 198.5, Completed 11:50am. Chest and Tri’s - Incline DB Bench 4×8-12×95#, Neutral grip press, 4×8-12×90#, Incline cable flyes, 4×12-15×25#, Machine flyes, 4×12-15×190#, Rope Push Downs, 4×12-15×62.5.

October 6, 2024 - Leg Day. This continues to be a rebuilding process for me as legs (deadlifts and squats) used to be my jam, but after avoiding them solidly for way too long I am training them a little different than the rest of my body to avoid major discomfort. Only going until about 3 reps from failure and doing a couple less exercises for now.

Squats, 4×5-8×275#, Leg extensions 4×8-12×190# supersets with Lying leg curls, 4×8-12×130#. Posterior chain needs work. Quick and dirty workout today.

October 5, 2024 - Rest day. Spent it with family. No work.

October 4, 2024 - Completed 11:20am. My daughter came in town and asked if we could workout together so I went a little later today. Goal is to work the entire shoulder for shoulder health. My shoulders have become a little cranky at this age. Traps, Deltoids, Rear Deltoids, etc.

Shoulder day. DB Shoulder Press, 4×10-14×70lbs. Machine High Rows - 4×10-12, 270#. Seated HS High Rows - 4×12-15, 230#. Seated lateral raises - 3×12-15×30 superset with BB rear delt raises - 3×10-15×60#.

October 3, 2024 - Completed 6:20am. Got up at 5 after 6:30 hours of sleep. Love back and bi’s day though. Adding 4 sets of Abs every day. Completed at 6:40am. Pulldowns - 4×8-12, 180#, HS Pronated Rows - 4×12-15, 270#, Low Row - 8-12, 230#, Preacher Curl - 4x6-10, 90#, DB Curl 3×8-12×30#. Abs - standing crunches 90#, Leg Raises 15#

October 2, 2024 - Chest and Tri’s - Incline DB bench, 95#, 8-12 reps, 4 sets. Neutral grip hammer strength bench, 180#, 4 sets. Incline cable flyes, 30#, 12-15 reps, 4 sets. Decline Cable Flyes, 70, 10-15 reps. Machine skull crushers, 70# each arm, 8-12 reps.

October 1, 2024 - Leg Day - Hack Squats, 2 sets of 7-10 reps, 270#, 2 sets 360# 5-7 reps. Leg extensions, 95# each leg, 10-12 reps, 4 sets. Glute extensions, 90#, 12-15 reps, 4 sets. Seated calves, 140#, 4 sets, 12-15 reps.