The motivation for the move!
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Literally ran to a Dunkin’ Donuts before a meeting, walking back to the house now, little warm (especially on the asphalt) but a beautiful day. Going to be a camera off kind of meeting though. Route is about 3% uphill, 67% flat and 30% downhill, this was a pretty easy effort
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Rough weekend. Flew out Thursday afternoon. Flight 1 was delayed 40 min. Flight 2 was delayed 3 hours, then cancelled. Spent 10 hours in ATL airport, flew to Dallas, flew to SLC. About 22 hours of total travel on the way there, about 8 on the way back. Got about 1 hour of sleep over Thurs/Friday, then had to deal with emotional things I wasn’t ready for. Ended up getting back a bit after midnight last night. Woke up feeling like shit, went and loaded up on decent food, then narrowly avoided ragequitting my job after dealing with some relatively standard bullshit. Decided I’d get some (more) caffeine in me and hit the gym.
Shoulder warmup
OHP: 135 3 x 10
Lateral raises: 20 3 x 10
Prowler push: 300’ total 200 push/100 pull
Pullups: 2 x 6
Called it there, i’m some combination of stressed, exhausted, underfed, and dehydrated that made today one of the few days that happens every year where working out makes me feel worse rather than better. Going to try to sleep early tonight to see if that helps, will probably not do any training tomorrow but will hopefully get a lot of walking in.
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hope rest of this day/tomorrow is better.
good news is you only have to live this day once.
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Been a long week, finally made it back to the gym, motivation is low but trying to stick to it anyway.
Legs:
Leg extension: 90 x 15, 100 x 12, 110 x 10
FS: bar x 5, 135 x 5, 185 x 5, 225 x 5, 245 3x3
BSS: 3x10 (per side)
Pull-ups: 1x8
Prowler: 500’ x 180 (350 push/150 pull)
Hack Squat: 1pps x 10, 2pps 3 x 6
RDL: 135 x 10, 225 x 8, 275 x 8
Weight is hovering between 273-275, ate a dominos pizza for breakfast/lunch so that might go up, still down about 20lbs in the last 6 months which is nice. Only working a half day today so hopefully am going to get a much-needed nap in then finally start unpacking my shit.
Hoping to get the rack setup tomorrow and will bench at home if I do, probably go to the gym if not.
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Got this thing setup for the 3rd time, I really need to stop moving. I’m not sure what to do with the trap bar, I’m on the 2nd floor and am not sure I should be deadlifting (or even squatting). Might end up trying to FB marketplace it or just let it sit in the corner for a few years.
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Ah, reminds me of when I lifted on my balcony a couple years ago and was so afraid of deadlifting that every weekend I moved my barbell and plates to my building’s parking garage so that I could fearlessly deadlift. Could be an option if you’re patient and don’t have storage space in the basement. It was a huge pain though.
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Ha, I remember that, you have a much higher desire to deadlift than I. I’ll probably just deadlift in the gym, if/when I convince myself I want to deadlift again. My new place is a house so I have a gravel driveway, I’ve been toying around with the idea of getting a shitty barbell to do overhead stuff outside but I’m waiting for a few weeks before spending any more money (again).
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Did a random back day (that didn’t have DL) from Reactive Pump
Warmup: prowler 200’ x 225lbs
Pull-ups: wide 2x6, med 2x5, narrow 2x6
Dead_stop DB row: 95 4 x 8
DB pullover: 40 3x12
DB pause shrug: 65 3x10
Banded hyperextension: 3x15
My left side is still a mess, need to start being more proactive about that/find a PT. Pull-ups were pretty good, definitely easier with every pound lost. Dead-stop rows added a new element, kind of fun. Feel like I got more out of the DB pullover than ever, lowering the weight probably helped. Banded hypers are terrible but the lower back pump is crazy.
Will hit a chest workout tomorrow
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Ran 1.14 miles in 10:47 for a 9:24 pace, largely downhill, pretty casual pace. Started doing a chest workout but lost motivation in the warmup, hopefully tomorrow will be better.
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No lifting yesterday, got 12k steps and went to a concert. Had a few drinks and bummed a cigarette, which reminds me that I shouldn’t do that because smoking is awesome (in the worst possible way).
Shouldersish
Shoulder warmup
Prowler: 4 x 100’ (180lbs, tried to move extra quickly with these)
Pullups: 3 x 6 (various grips)
OHP: bar x 10, 95 x 5, 135 x 5, 155 3 x 7
Lateral DB raise: 25 3 x 8
Pretty much all of that was done in a giant set style, moved through it very quickly.
Low incline DB bench: 80 x 15, 120 x 5
Called it there, mentally was much more in it than anything in the last few weeks but felt a bit weak physically and was definitely breathing hard. Will probably take tomorrow off and get back in the gym for legs on Friday.
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Got in a quick pre-meeting jog, 1.51 miles @ 9:55 pace. Lots more hills to run up on this route, definitely lots of work to do
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Still not really doing anything planned but starting to not dread the work.
Legs
Lying leg curl: 70 x 10, 110 3 x 12
FS: bar x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 3, 295 x 3, 315 x 3
BSS: be x 8, 25 x 8, 35 x 8
Pull-ups: 3x5
Leg press: 200 x 20, 380 x 15, 560 x 10
Hack squat RDL: 270 x 10, 360 x 10, 450 x 10
Pretty solid session, front squat felt great, managed to keep the front rack instead of using straps for all of the lifts. Weight was 273.8 this morning, not dropping rapidly but seems to be trending downward. On that note, went to Costco and got a bunch of good stuff but ate a slice of pizza and a hot dog for lunch lol
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Went on a forest walk with the dog this morning and got a few more walks in, then decided to do a bit of conditioning.
Did Georgie (via Wodwell)
21 min AMRAP
65 sit-ups buy in (I did crunches)
7 burpees (I did 1 pump burpees)
11 push-ups
22 KB swings (24kg)
Finished 7 rounds and did the burpees and pushups in round 8.
That was much harder than expected, I’m not sure doing 1 pump burpees was a good idea, my chest and delts fatigued the fastest slowing me down a bit, good to know that’s a weakness but I think, for me, the better conditioning would’ve been without the pump. Anyway, it did the trick HR somewhere in the 160-170 range (self-measured) after finishing.
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Being chock full of meat was probably not a good idea either. Had ground beef for lunch and ribs for my post-lunch snack
n
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Hit roughly the same back day I did a week ago.
Handful of KB swings
Pull-ups: wide 2x6, med 2x6, narrow 2 x 6
KB front squats: 30 per hand 1x5, 3 x 10
DB dead stop rows: 100 4 x 8
DB pullover: 45 3 x 12
DB curls: 26 3 x 10
DB pause shrugs: 70 3 x 10
DB hammer curls: 35 3 x 6
Banded hyperextension: 3 x 15
Took a while to get going but felt pretty solid by the end of it.
Right wrist is a bit sore from the pushups and maybe front squats, triceps and chest are sore from pushups. Still think I’ll try a push session of some kind tomorrow depending on my calendar. Probably heading to Philly this Thursday for a quick vacay and concert
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Ran 1.37 miles @9:45 pace. First .75 miles was in 8 min so the last .6 or so was substantially quicker. That being said, it was way too hard. Could blame humidity and leg soreness but I’m not doing enough conditioning and I’m still way too heavy to run easily.
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Eating has still been pretty good through this lackluster training spell, appetite is definitely down.
Feel like I’m starting to see a bit of leanness
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Had a great weekend in Philly, saw a Phillies game then went to a very fun concert. Food, drink, and activity were all very different from normal but not the end of the world.
26 min LISS (3.7mph, 2.5 incline)
Lateral raises: 15 3 x 15
Tri pulldown: 70 2 x 12
DB Shoulder press: 40 x 8, 55 x 5, 70 x 10, 80 x 7, 95 x 5
Rear delt swings (partials): 40 x 30
Tri overhead: 50 2 x 15
That was it, going to try to get in a good swing for the next 10 days before my next trip, looking like it will be a hectic transition from summer to fall.
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