Do you get chest cramps doing that much bench volume? Especially a couple days apart like that?
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Do you get chest cramps doing that much bench volume? Especially a couple days apart like that?
7/11/2021
20 flights on the sledding hill with the 40lb vest ~39:03
WG Pulldowns
120X8
140X6
160X5
180X3
160X5,5,4,4,4
120X12
Tricep Pressdowns
70X10,10,10,8,6,4,4,4,5,5
Calve extension Machine
135X15,15,15,17, Reset positionX22
Hammer Abd Crunch
115X16,7,5,3,4
Hammer Incline Bench
20lbsX10
50lbsX10X5sets
1 minute rest
Weight:186.2
Notes:
Finally figured out the calve extension machine. At the end I added the Hammer Incline Bench just to try it out. I like the movement. I think the Hammer abd crunch was too heavy, be better to get some more reps.
7/11/2021
Correction:
Hammer Abd Crunch
First set was 115X10
7/12/2021
1-3/8th mile run
Weight: 184.6
Notes:
Yesterday I was able to not cheat the meal plan.
7/13/2021
Weight: 183.6
Notes:
Stuck with the meal plan 2 days in a row.
Funny how following a clean diet really works, eh? =)
7/13/2021
1.33 mile run
Notes:
Whenever I get off a little early I just grab that short run.
7/14/2021
20 flights on the sledding hill with the 40lb vest ~ 44 minutes
Bench
135X10X4sets,8,4,5,5,5,7
T-bar Rows
75lbs on barX15X4sets,12X4sets
Overhead Press
50lbsX15,15,12,10,10,8X4sets
Curls
50X15,12,10,8,7X5sets
1 minute rest
Weight: 182.6
Notes:
Stuck with meal plan 3 days in a row. Was not recovered on the hill, was hot and humid and my heart was pounding. But we got it in. Not looking at this as weight lifting but more as burning calories and working on endurance.
7/15/2021
Weight: 182.6
Notes:
4 days on the meal plan. Going to celebrate every day we succeed. 5 lbs to go. Need to hydrate more.
7/16/2021
6 mile run @ 59:39
WG Pulldowns
140X10,8,7,6,5,4,4,4,4,4
Hammer Incline bench
50X10
70X10X5sets
Tricep Pressdown
85X7,4
70X8,7,6,7,6
Preacher Machine Curls
130X5,5,5,4
100X6,5
Calve Extension Machine
140X25
145X20
150X20
155X20
Hammer Abd Crunch
115X11,7,4,4
Weight: 183.2
Notes:
5 days on the meal plan. Lifting after a 6 mile run is not easy. The run went ok.
7/18/2021
20 flights on the sledding hill with the 40lb vest ~ 40:36
Bench
135X10X6sets,6X4sets
T-bar Rows
80X20,20,15X4sets
Overhead Press
55X15,13,13,11,11
Curls
55X13,11,10,9,9
1 minute rest
weight: 183.6
Notes:
Added a serving of Protein and a fruit the last 2 days and the weight creeped up but I really felt I needed it, we'll see from here. I'm not a big fan of the GVT but I am finding a groove here. I'm getting better at the movements because of more practice, I am building endurance because of the volume and my joints are healing because of the lighter weight, so for right now I'm good with the programming.
7/21/2021
20 flights on the Sledding hill with the 40lb vest ~ 37:52
Notes:
It was cool and it was a good session on the hill. Planned on lifting in the afternoon but got a migraine and slept it off. Will get back on it on Friday.
7/23/2021
5.5 mile run and then 2 miles run/walk - total 7.5 miles
Bench
135X10
140X10,10,10,10,6,6,4,4,4
T-bar Rows
85X20,18,long rest,18,15,12
Overhead Press
60X12,12,12,12
Curls
60X10,10,7,5,5
1 minute rest
Weight: 182.4
Notes:
It was hot out and at 5.5 miles my running partner had to stop so we switched to running 30 seconds and walking 30 seconds for the last 2 miles. I lost of 4 lbs on the run it was so hot and humid, so my endurance on the weights wasn't great. Weight is creeping down and probably the strength is too.
Work has been really funky. The specific work that I do is going great, because I have complete control of that, it's all the peripheral stuff around me it seems like I put one fire out and three more start and the one's that I thought I put out seem to want to start up again. It's causing a lot of stress because I'm always working on solutions and having to dissect who is covering their ass and trying to solve the problem while at the same time not wanting to point fingers and make people defensive because that creates a toxic environment. In my immediate environment there is trust but in the entities just outside of mine it's a disaster.
Why this is relevant is that I really want to focus on my health, with aerobics and strength training and hydration and periods of solitude for convalescence AND most importantly sleep. But my time is being eaten up by so much that is unnecessary that I'm finding it challenging to keep that focus.
But we must find a way.
7/25/2021
20 flights on the Sledding hill with the 40lb vest ~ 43:31
2 mile walk
Weight: 182
Notes:
Severely sleep deprived and it was 88 degrees out so I took it super slow on the hill, just to get it in. I don't feel up to lifting, hopefully I can put out enough fires to get back to the lifting on Wednesday.
7/28/2021
4 mile run
Bench
135X10
145X10,10,10,6,4,5,4,5,4,5
T-bar rows
70X10
95X15,15,12,12,11,10,10,8,8,8
1 minute rest
Notes:
Weight has been hovering around 182. With the reinstituting of the mask mandates I think I'll focus on more weight lifting at home, with as much variety of movements as I can manage. One thing nice about the lighter weights is that the load is so far away from stressing the joints that they keep feeling better. It's just a lesson that I need to get, that as an older lifter the load has to be increased very very slowly. IMO as slow as possible.
7/29/2021
Pullups
BWX3X7sets
Curls
60X10,10,10,7,7,7,7
1 minute rest between sets.
Notes:
Just wanted to get the Pullups started and it went pretty good. The curls are a nice compliment to the pullups. I'm going to try to get more weight workouts in per week. Just short workouts like this a couple of movements and done - in the basement.
Well I was just notified that there's a planned family beach vacation a couple of days over the Labor day weekend.
I got to be in the best shape of anyone there.
Soooooo it's on!
7/30/2021
Overhead Press
65X15,13,12,8,8,8,8
CG Bench
135X10,5,6,5,5,5,5
1 minute rest between sets
20 flights on the Sledding hill with the 40lb vest ~ 42 minutes
Notes:
Really liking the short workouts.