Thank you! Super proud of her
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Mrs Heretolog is out of town so been on a weird workout schedule.
Dis 30 min on the peloton last night @ 193 watts, solid effort in a warmish garage.
Snuck into the gym tonight for quick chest/bi
Bench: 135 x 10, 225 x 10, 275 x 5, 315 x 5
Hammer curl: 25,30,35 x 10
Arsenal chest fly: 50 (total) x 10, 100 2 x 10
Seated machine curl: 75 3 x 8
Rope curl: idk 2 x 10
Good enough, solid pump, feeling strong
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Saturday did a 4.5ish mile hike, was pretty warm but felt good and got the dog tired. ended with 18k steps
Sunday played some disc golf, 13k steps
Today back to the gym
Shoulders:
Prime lateral raise: 150 5 x 8
Facepulls: 70 x 10, 60 2 x10
Machine press: 15, 12, 10
Upright row: 60 2 x 10, 70 x 10
Shrugs: 75 2 x 10
Peloton 30 min @ 162 watts, felt good.
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Legs (ham/glute):
Glute bridges: 90kg 2 x 8, 110kg x 8
Hamtractor: 190 2 x 12, 1 x 18
Single leg, leg press: 180 3 x 8
Abflexor machine: 60,70,80 x 8
RDL: 60, 70 x 6, 80 x 10
My gym actually has two glute bridge machines and one of them is a Nautilus and sits outside of the leg room (also actually outside) and rarely is taken, so used that. Seriously love the diversity of equipment at this gym.
Lower back has been a bit iffy recently but felt solid through all of this, plan is for a peloton tonight, something easy and longish.
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Went in the gym thinking it was chest day before seeing the bench realizing I was missing something, just switched to back instead haha
Lat pulldown: 140 4 x 10
Low row: 160 3 x 8
Tri pulldown: 50 3 x 10
Straight arm pulldown: 35 3 x 12
Tri straight bar overhead: 40 x 15, 50 x 12, 60 x 10 (roughly remembering weights)
Stairmaster 1000’ in 23:42, think that’s my best work for that climb
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No gym yesterday, did a peloton instead.
60 min @138 watts
Took it easy, trying to keep the back happy.
Hit shoulders today
Face pull: 50 3 x 10
Prime lateral raise: 170 5 x 6 + drop set
Chest supported rear flies: 35 3 x 8
Weird OH press machine: 90 x 20, 140 2 x 10
Upright cable row: 50 3 x 10 + drop set
Solid workout, need more activity but not sure what it will be.
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Played 9 holes this morning, shot low 40s, had a few terrible holes and put myself in position to make birdie on 5 or 6 holes but my short iron/wedge game was garbage. Only made one, putting wasn’t great either but better than the last few rounds
Legs:
Abduction: 90 3 x 12
Adduction: 75 3 x 12
Hack squat: 315 2 x 8, 1 x 12
Quad extension: 90 2 x 12, 135 2 x 10
Machine crunch: 125,140,155 x 10
Smith squat w/ wedge: 135, 205 x 10
Best leg session in a bit, had some ramen and a few drinks last night and alllllll of that came sweating out but happy with it overall. Definitely feeling stronger and slowly a bit leaner
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Heretogolf
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Took the dog on a 3ish mile walk to start the day, read a bit then decided to forego the gym in favor of a peloton.
45 min HIIT and Hills peloton @ 189 watts
Was keeping the effort moderate through 20ish minutes but stepped it up on the back half, not quite a PR for 45 min but close and set a 30 min PR. Good stuff on tired legs
Other good news is I’m through 80 books, less than 20 to go to get to 100 for the year
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Sleep has been shit for a bit and i’m getting moody because of it but keeping on anyway
Chest/Bis
Incline flyes: 25 x 8, 30 3 x 8
Hammer curl: 25 x 10, 30 3 x 10
Dips: bw x 10, 2 x 15
Ez curl (lower half of motion): 50 2 x 10
Chest press: 180 x 12, 11
Preacher curl (upper half): 70 2 x 10
Solid pump, felt like the muscles got worked. Was surprised by my ability on dips, will have to keep them in the rotation while bench (which is screwing my low back) is out of it, need to see if the gym has a dip belt.
Probably won’t do much more today except another walk or two, to get to 10k steps, legs are pretty tired from the load last week.
On that note, I just signed up as a “free agent” at some random adult rec basketball league that starts next week. Haven’t touched a ball in years but figure I can bring some size and defense even if I forgot how to score (which is exceptionally likely).
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Got in for a relatively early leg session
Glute bridge: 100kg x 8,8,12
Hamtractor: 150 x 15, 180 x 12, 210 x 10, 240 x 8
Single leg leg press: 160 2 x 12
Machine crunch: 125 2 x 15
BSS: 25 x 6, 35 x 8, 50 x 8
Chest is surprisingly sore from yesterday, seems like I picked a solid combo of movements or maybe they were just new, either way.
This was a super solid session, a lot of hard ish sets and a decent amount of volume and diversity. I’ve realized the TRT is improving my rate of recovery, so pushing a bit harder for a bit to see what happens. Still going to hurt tomorrow, haven’t done BSS in forever so that will cost something
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60 min peloton @ 152 watts
Legs didn’t feel great but better than I thought they would, read for the first 40 minutes then pushed a bit for the last 20, still nothing too hard. Gotta get some protein in me so the legs recover
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Decent enough back and tri session after taking yesterday effectively off. Got in a 20 min slow yoga which loosened up the left groin, butt and hip which was nice.
Single arm reverse pulldown: 90 x 8, 125 2 x 8, 90 x 12 (limited rest for last set)
Single arm ng row (machine): 90 x 12, 90 x 11 (rp + 6)
Straight arm pulldown: 35 3 x 10
Tri pushdown: 35 3 x 15
GHR back extension: 3 x 10
Tri overhead machine: 120 3 x 12
Plan is to hit a peloton tonight once the garage cools down a bit. Feel like i’m getting leaner and in shape at a decent clip right now
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45 min @ 156, garage was hot and I overheated in the middle until I got the fan turned on me, was solid otherwise
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Shoulders!
Prime lateral raise (diff cam for each): 90 x 10, 120 x 12, 130 5 x 12
Rear delt fly (chest supported): 20 x 10, 25 3 x 12
Pullups: 1 x 8
Single arm standing OHP: 30 x 8, 50, 55, 60 x 8
DB shrug: 60, 70, 80 x 10
Facepulls: 50 3 x 12
Stairmaster: 15 min 650’
I liked the standing single arm OHP, felt good on the lower back, the compression from most other pressing movements does not feel great so i’ll keep those in and call it a bit of core work too. Lateral raises had my shoulders pumped to hell to start the session and they stayed that way until I got on the stairmaster. Solid shoulder session need to throw a trap exercise or two more in there, I don’t really like db shrugs just did them because they were easy, need to go back to Kelso.
Stairmaster felt better than it usually does. Started with 1 min each at levels 5,6,7,8,9 and did that 3 times with little increases at the higher levels and decreases at the lower levels. Think this was probably my best effort for 15 min or longer, cardio is definitely coming around finally. Legs are a bit tired from hitting 2 peloton sessions and a leg session in the last 3 days but nothing to write home about, need to keep pushing the envelope.
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Doing a little deload action, starting basketball Monday and that’s going to be rough on the body so figured I might as well not shoot myself in the foot.
Legs:
Abduction: 70 3 x 15
Adduction: 110 3 x 15
Quad extension: 130 3 x 12
Calf raise: 90 x 15, 135 2 x 12
Abflexor machine: 50 3 x 12
Good enough, probably cardio and light chest tomorrow
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Chest/bis (deload-ish)
Incline db fly: 15 x 10, 20 x 12, 25 x 12
Incline db curl: 15 x 10, 20 x 10, 25 2 x 8
Dips: 10,15,15
Hammer curl. 25 x 8, 35 2 x 8
Plate loaded curl: 45 x 15, 15 (11,4), 16 (9,4,3)
Watched an RP video on bicep tips before this and worked on some of those. Tried to get full stretch, a slower eccentric and the pinkies up then did some myoreps or rest pause or whatever you want to call it to finish. Got a great pump. Went home ate took a breath then did some cardio.
75 min peloton @ 165 watts
Read for the first half mostly at low zone 2 then follows the program for the second half which was primarily 3 with a solid chunk of 2.
Was a PR effort, which doesn’t mean much because I’ve only done 1 or 2 of those 75 minute rides but, more importantly, with fans actually pointing at me it didn’t feel bad at all. Should be able to get close to 200 for this distance, not that I’m going to try at this point.
Wife heads back to work tomorrow so my schedule will get a bit less free but should be able to keep most of what I’m doing without much stress.
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Got my 10k+ steps in, been slacking a bit on that front recently but still around 9k a day for the month and 10k+ for the year, not too worried about it generally, esp since the wife went back to work and i’ll be walking the dog more.
Played basketball in a semi-competitive setting for the first time in probably 5 years, also the first time i’ve touched a ball in probably 18 months. Was rough, warmed up for 10 or so and it felt like i was shooting a rock until the very end. Decided early on I was mostly playing defense.
That turned out to be a good move, the league i am in is pretty low level so i was pretty confident guarding their best guy (created a turnover on his first attempt to drive), switched a few plays later and a shorter guy thought he could drive past me, blocked that, then we switched to zone and they had no idea how to deal with me as center, unsurprisingly. Made a layup, missed a couple, went 1/2 from the line, had a couple of blocks, a million rebounds and a few steals. Overall, played perfectly fine all things considered but lots of room for growth. My cardio training has not helped my basketball condition much, after about 6 minutes starting the game I was nearly dead. HR was through the roof. Got back in after a bit, probably played 25/40 minutes but was dying at the end of all my shifts. Need to get some high intensity cardio in.
Body is pretty tired at this point, especially considering i’m supposed to be deloading, but i’m planning on hitting a super soft back session and a solid triceps session later.
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Deload-ish day 3?
Back/tri
Circular lat pulldown: 180 2 x 12, 1 x 15 (11 + 4)
Tri machine pushdown: 55 2 x 20, 65 x 20
Straight arm pulldown: 35 2 x 12
Tri rope pulldown: 35 x 12, 1 x 18 (14 + 4)
Face pulls: 35 2 x 15
Tri overhead machine: 120, 150, 165 x 12
Thought 120 x 12 would be close to failure on triceps but just kept going up, last couple reps on the last 2 sets were realllly close to failure. Pretty much the same thing on the pushdowns. Stronk.
Probably won’t do anything else but walk today, lower body is feeling pretty thrashed from the last few days which isn’t exactly consistent with my deload idea.
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Yesterday: 60 min peloton @157 watts
Nothing really noteworthy, read for most of it then did 3 4 minutes zone 3 efforts where i hovered around 200-220. Just putting work in, not anything specific. Seems like it’s effective for now
Today: Shoulders (deload-ish)
Db lateral raise: 10 x 20, 15 x 12, 20 2 x 12
Db SA overhead: 20,30,40 x 10
Upright bb row: 2 x 10, 1 x 19 (15, 4)
Reverse delt fly (machine): ?? 3 x 12
Abflexor machine: 20, 30 x 12
Stairmaster: 11 min 504’ climbed
Tried to focus on connecting to the muscles and moving the weight slowly on the eccentric for the shoulder and ab stuff, did a tiny amount of interval work in the 11 min on the stairmaster. 3 min at lvl 8, 80 seconds at 11, 80 seconds (40 each at 11/12).
Good enough, will probably hit legs hard tomorrow if I find time, also might buy a used road bike and see if i can get some mileage on that this weekend.
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