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:

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!

One last note: 
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!

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.

11/18
Thrusters x 6
30, 40, 50, 60, 70x3.5
PR on Thrusters

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

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, 100 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.
 
 

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!