6/10/2021
2 mile run
Notes:
Finished work early and grabbed a few miles. I'm just going to grab workouts every chance I get.
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6/10/2021
2 mile run
Notes:
Finished work early and grabbed a few miles. I'm just going to grab workouts every chance I get.
12/16/2021
Bench
135X10
160X10
185X5X5sets
CG Bench(thumb on smooth)
155X5X5sets
Overhead Press
55X20,17,14,13
3.25mile run @ 31:34
Weight: 182.8
Notes:
Lower back is better, will add Squats and Deadlifts back in next week. Summer cut is on!
Nothing like leaning out!
6/12/2021
1-3/8 mile run
weight;184
6/13/2021
19 flights on the sledding hill with the 40lb vest ~ 39:55
WG Pulldowns
120X10
140X10
160X6,5,4,4,4
WG Machine Row
75X11,9,7,7,7
Preache4 machine curls
100X7,7,5,5,5
Hammer Abd Crunch
90x16,9,4,4
Calve Press on LP machine
280X15
290X12,10,10
Weight: 183.8
Notes:
The 40 lb vest is remarkably tougher than the 20lber, we lost count should have been 20 flights. Starting to see familiar faces at the gym, people happy to see each other.
6/16/2021
20 flights on the sledding hill with the 40lb vest ~ 41:07
Bench
135X8
165X6
195X4,3,3
185X5,4
CG Bench
155X8
Bench
155X10*
CG Bench
155X6,6
Overhead Press
60X12,15,13
Weight:
185.4
Notes:
*Forgot I was on the CG and grabbed the bar wrong. Session was OK. Hill was good. Weight was up don't know why. Been helping my daughter move maybe a little distracted.
6/18/2021
6 mile run @ 65:07
WG Pulldowns
120X12
140X8
160X7
180X3
160X5,5,4
140X8
WG Machine Row
85X8,5,5,5
Machine Preacher Curls
100X8
105X6
110X4,4,4,4
80X7
Calve press on LP machine
300X12,12,10,9
Hamemr abd Crunch
95X12,8,6,6
Weight: 185.6
Notes:
Plan was to go to the sledding hill but when I got there I realized I had pulled the weighted vest helping my daughter move so I headed to the forest preserve and got a 6 mile run in. It was really hot so went slow and got it in. Weights went ok. My bodyweight is going the wrong way, we need to get on that it's already mid June and I'm behind.
6/19/2021
Morning weight: 182.6
I think 5 more lbs.
gainz!!!!!!!Quote:
Originally Posted by buckfever
6/20/21
20 flight on the sledding hill with the 40lb vest @ 41:08
6/21/21
Bench
135X10
155X10
185X6
205X2
185X6,6,3,4,4
Weight: 184
Notes:
Missed yesterdays push workout so just benched after work today. I have to do a better job of managing the conflicts to my workouts.
6/23/2021
20 flights on the sledding hill with the 40lb vest ~ 42:40
WG Pulldowns
120X10
140X10
160X8
180X3
200X1
160X7,5,4,4,4
WG Machine Row
85X9,8,7,7,6
Machine Preacher Curls
115X5,5,5,4,4
80X10
Calve Press on LP Machine
310X15,12,11,9
Hammer Abd Crunch
100X11,8,5,5
Weight: 186.6
Notes:
I tested the right shoulder on the wide grip pulldowns and it held up pretty well. It's not 100% but it just keeps getting more sound so we'll stick with the program. The weight is a problem. I wound up helping my daughter with her move the last few weeks and that disrupted my routine, but also I've been lacking sleep and at the end of the day I've just been real hungry and have been adding 8-10 ounces of protein and some additional carbs. Well that ended yesterday so we'll see where we go from here. A buddy of mine discussed this and we're targeting 8/1 to trim down and run an 8.9 mile run on a hilly course that he calls "the course from hell".
Lots of work in here!!!!!
6/25/2021
Bench
135X10
155X10
185X8,5,4,3X5 sets
Deadlift
135X10
185X10X3sets
3 mile run
Weight: 184.8
Notes:
The deadlifts hurt my right knee so I stopped. I have found that running and deadlifts for some reason don't mix for me. So I'll wait for the fall to add the deadlifts as I'm committed to the running for now. Bench went good but I burned out quick so a little sandbagging to get a bunch of sets of three clean. I slept 11.5 hours last night which is pretty fucked up and reflects how run down I am. I need to do better in all respects.
6/27/2021
20 flights on the sledding hill with the 40lb vest ~ 40:10
WG pulldowns
120X10X5sets
WG Machine rows
70X10,8X4sets
Preacher Machine Curls
110X6
120X5
125X5,5,5,4
Tricep Pressdown
60X12
70X12,12,9,7,8
Hammer Abd Crunch
115X7,5,4,4
Calve Press Machine
90X12
110X12,12,12,12
Weight: 185.6
Notes:
Light day. Supposed to be at 105 for the Ab Crunch, explains why the reps fell off. Switched to the calve machine felt I was cheating too muchine with the LP mach. Curls went pretty good, happy about that.
6/28/2021
1-3/8 mile run
Weight: 184.4
Notes:
Full grown migraine when I got to work, came home slept 2 hours and decided to grab a short run. Migraines suck haven't had one in a while.
6/29/2021
1-3/8 mile run
6/30/2021
20 flights on the sledding hill with the 40lb vest @ 42:21
Bench
135X10
155X10
185X7,5,4,4,3,3,3,4
1-3/8th mile run
Weight: 185.4
Notes:
Slept 10.25 hours last night. I clearly have a problem with being run down, planning to catch up over the holiday.
I can relate! Going on 15 months of sub par sleep. My body is literally about to crash. Got the kiddos for all of July starting today, so I'm not sure how I'll get caught up but I'll figure something out!Quote:
Originally Posted by Buckfever
Crashed myself today. I was sitting on the couch and zonked off. Dropped my phone and woke myself up twice before I gave in.
7/2/2021
6 mile run @ 63:21
WG Pulldowns
120X10
140X10,10,7,6,5
WG Machine Row
70X12,10,9,8,8
Machine Preacher curls
125X5,5,5,4,4
Tricep Pressdown
75X10,10,10,7,7
Calve extension machine
130X15,15,20,20
Hammer Abd Crunch
110X11,7,5,3
Weight: 186
Notes:
I've clearly shit the bed in terms of cutting for the summer, but I still want to lean up before the fall, I do not want to go into the winter heavy. I'm just going to get back on it next week after the holiday.
The calve extension machine creates a great pump but the stretch it creates is uncomfortable still. I'll get used to it.
Happy 4th!
7/6/2021
Bench Press
135X10,10,10,8,6,6,4,6,4,4
1 minute rest
1-3/8th mile run
Notes:
Just something.
7/9/2021
20 flights on the sledding hill with the 40lb vest ~38:49
Bench
135X10,10,10,8,6,4,4,4,5,6
T-bar Rows
70lbs on barX10X10sets
Overhead Press
45X10X10sets
Curls
45X10X10sets
1 minute rest
weight: 185.8
Notes:
Yesterday evening I was so tired and hungry that I did a deliberate refeed knowing I was going to start back up today. Not sure exactly what I'm going to do but I did a lot of volume today to get things started. For sure I want to lean up so volume will be involved.