Last thursday.
Still spent from Tuesday…
dl
10x285
.74 x 375 (went down and knew I couldn’t go parallel and come back up let alone 3 x 3, and well, not today!)
3x3x285
Deads
3x3x405
today
10 miles… Gorgeous roads, beautiful day, hot and humid as hell…
Broke another damn spoke, driven side rear wheel. Guess, I’m too heavy to get out of the saddle w/o breaking something… Going to try and find an unbreakable wheel… I’m not even loaded for touring, just tools, parts and stuff like that…
MP
5x105
.6 x 175
3x3x155
2x5x105
Bench
5x5x195
rows
5x3x105
Squats
5x285
3x3x375
dl
3x3x405
Sore as hell!
Manager saw me putting on straps… Eyes met, but he didn’t complain about me ignoring his telling me not to dead lift. So not tossed today.
Hard week and it’s only Monday/Monday
MP
10x10x77
Curls
3x5x77
8x77
10x77
5x5x77
Squats
2x10x285
5x285
Deads
3x5x405
Massive pain in quads…
Strong Deadlifting. Deadlifting after squats, ouch.
Pec Deck thingy
10x80
5x10x100
Pullovers
5x10x77
MP
5x10x77
Rows
5x10x80
Curls
5x5x77
Thursdays suck! Still ever so sore from Tuesday’s lift and feeling Wednesdays…
decline Bench
3x5x195
Squat
5x5x375
Deads – No deads today… 1) too weak, 2) Manager was camping on the incline bench I usually steal the bar from for deads… too pressed for time to wait, gather plates… So…
Seated rows
3x5x200 (stack)
Sit and spin oblique thingy
3x5x150
resisted crunch machine
3x5x150
I has the exact experience at planet fitness doing deadlifts. Soon after I was lifting exclusively in my basement. Zercher squats or good mornings could be substituted for deads and keep the manager off your back.
F-him…
There’s a Gold’s just a little farther from work and it’s only $10/month more… SO I’ll do what I do until he tosses me…
Having him camp on the bench… Annoying, but did other things.
Saturday:
22+ miles, 10.6 average, moderate hills for Chapel Hill.
Sunday
12+ miles, about 11 average… Some big hills. Both days high 80’s so much better then high 90’s low 100’s!
10 miles on Monday, rolling hills small for Chapel Hill. Legs really burned at start. Whole body gave out at mile ~6 1/2… Limped home slowly…
Pullovers
3x10x77
decline Bench
3x3x285
flat Bench
3x3x285
shrugs
3x5x285
mp
3x5x105
rows
3x5x105
up
3x3x105
seated rows
10x130 (oops)
5x10x150 (missed last rep)
pull downs
3x5x120
resisted crunches
130
5x5x150
Totally spent, sore all over. Some recovery issues…
Pullovers
3x5x77
decline Bench
3x3x285
flat Bench
3x3x285
up
3x3x105
mp
3x5x105
rows
3x3x105
shrugs
3x5x285
seated rows)
3x3x150
pull downs
3x3x150
Sit-n-Spin
3x3x150
Maybe too much volume?
Likely…
Almost intentional…trying to cut fat. Endocrine issues… If I cut calories, I run down, and sleep a lot. Doc put me on a little Thyroid… I seem to be able to tolerate a little less calories with out shutting down.
Sunday:
MP
5x10x77
db bench
5x10x40
Rows
5x10x80
Squat
3x5x375
DL
3x3x405
You using fish oil?
Squats
3x5x375
DL
3x3x405
Resisted crunch Machine
3x3x240
I use fish oil…
Usually 10 grams /day… Seriously reduces soreness/pain. Generally better health wise too. I have gone up to 20 grams when I push higher weights.
Nice squats and deads. That is a rough same day combo.
I read the last exercise as…you resisted the crunch machine. I need some sleep.
Sunday
20.7 miles Hilly, blew out early. I seem to try and match GF’s cadence. She can spin and well, my hearts just not willing.
Tuesday
not my day.
Squats
3x5x375
Flat bench
3x5x195
Dead’s
3x5x405
resisted crunch machine
3x5x240