Happy Thanksgiving.
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Chicago was fun but short and rough travel wise. Got back a bit before 1am last night and didn’t sleep until after 2, that combined with a 3 am departure 2 days earlier and lots of eating and drinking left me feeling a bit rough.
Anywho, made it in for a little back session
20+ min walk
Low row: 120 x 8, 130 x 8, 140 x 8
Curls: 20 x 15, 25 x 12, 30 x 10
Iso Pulldown: 190 3 x 8
Hammer curls: 35 3 x 5
Back raises: 3 x 10
Ss w kb swings: 45 3 x 25
Not my most impressive effort but a decent enough amount of work, planning on getting a bench session in. Partner’s friend is staying with us starting tomorrow so that might throw a wrench in the plans a bit.
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GF started feeling sniffly Monday, tested herself and had Covid. Being together for essentially 100% of the time the previous 72 hours I assumed I would come down with it but miraculously didn’t. She’s having a super mild case too, so this run really hasn’t been too bad. Avoided the gym this week just to be safe but went back today, after watching USA lose.
20+ min walk
OHP: 145 3 x 5
Lateral raises: 20 3 x 8
Facepulls: 3 x 12
Prowler: 225 3 x 200’ (half push/half pull)
Tri pushown: 100 3 x 12
Prowler was rough everything else was better. Been gaining weight at an untenable pace, going to weigh myself tomorrow AM and set that as my maintenance goal for a few months while trying to get back in shape. I’m 10+lbs heavier than I was at the end of summer but still lighter than I was this time of year iirc, so not the worst but not where I want to be.
Conditioning and something strength related tomorrow
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Got in a little back/bi session
Walk 20+ minutes
Low row: 100, 120, 130, 140 x 10
Lat pulldown: 100 3 x 10
DB row: 65 3 x 10
Db Shrugs: 45 3 x 15
Db curls: 20 3 x 15
Facepulls: 70 3 x 12
Rope hammer curls: 70 3 x 8
Still Covid negative but feeling a bit off, headache, cough, a little congestion. Going to try to go to bed earlier than normal and sleep through it. Averaged over 14k steps the last 2 days, nice to get moving again.
Made a concerted effort to prep some chicken, veg and sweet potatoes today so I should have a good eating week
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Mid-day peloton
20min Hip Hop Class @ 142 watts.
Medium effort but definitely felt some peaks that reallllly got the heart pumping. Really need to get back into this (or literally anything else) that gets my HR up for a decent amount of time.
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Post-work peloton
20 min climb @ 169 watts
Better effort here, closer to a hard effort for both my legs and lungs. Was planning on lifting but the day got away from me, will try to get it in tomorrow. As long as I’m doing something though I don’t really care what it is
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Got a relatively early post-meeting lift in.
Walk 15 min
Ham curls: 125 2 x 8, 135 x 8
Leg Press: 380 3 x 15
Split squat: 35 3 x 8
Back raise: 3 x 10
Quad extensions: 150 3 x 12
Did all of that fasted. Ate a ton last night and woke up late, got a water and coffee in, sat through a ( surprisingly interesting) meeting, and snuck away. Good stuff. Throwing down some chicken thighs, sweet potatoes, and black beans now. Getting back on track. Legs are going to be sore tomorrow though.
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Lots of walking the last two days but nothing else got back in today
Walk 20+ min
Shoulder warmup
Incline BB bench: 185 x 10, 225 3 x 5
Facepulls: 70 3 x 8
Flat DB bench: 60 x 12, 70 x 10, 85 x 8
Seated dips (narrow): 180 x 15, 230 2 x 8
Tri push down: 70 x 15, 90 x 12, 110 x 10
Went to do some lower back stuff but the gym was packed, the great news is we got a reverse hyper, excited to use one of those again. Going to a murder mystery party tonight, will try to keep it relatively sane on the drinking front
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Party was fun, drank too much but not out of control. Got home a bit before midnight, ate a piece of leftover pizza, drank some water and went to bed, didn’t get up until 10, which is the latest I’ve slept in years.
Back/bi
20 min walk
Cable row: 100, 110, 120, 130 x 10
Lat pulldown: 80 x 15, 100 x 12, 120 x 10
Reverse hyper: 50 3 x 10
Smith row: 205 3 x 10
Db Curls: 20 2 x 15, 30 2 x 8
Hammer rope curl: 60 3 x 10
Upright row: 60 3 x 10
Felt much better than expected, probably thanks to the sleep and the reasonable breakfast (3 eggs, cheese, tortilla). Putting down some more quality food now and have more cooking for the week.
Snow is here and it’s getting cold, so he peloton will be featuring more heavily. My basic step goal (10k average) is already guaranteed for the year, so scaling back there and adding the peloton should work nicely.
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Woke up fully exhausted, made the mistake of using one of the many coupons Burger King mailed me and ate way too much absolutely awful breakfast foods from them. Seriously, might’ve been the worst meal of the year lol. Shockingly, the 40 mini hash browns and 2 breakfast sandwiches overwhelmed the diluted coffee and made me more tired. Managed to pull out of the coma and get a quick lift in though.
15+ min walk
Shoulder warmup
Pullups: 1 x 5
OHP: 135 x 5, 155 3 x 5 (tough towards the end)
Lateral raise: 15 3 x 12 (ss w/ OHP)
Tri pushdown: 80 2 x 12
Tri overhead: 80 2 x 10
Facepulls: 80 3 x 12 (did these as a rotating superset of sorts).
Planned to do a bit more but what I wanted to do was taken. At that point I figured I might as well cut it short and get a peloton in this afternoon. I’m at some weird stage where I’m strong enough and just barely conditioned enough to get muscles absolutely blasted, my legs were sore for like 4 days last week, chest/tris are noticeably sore still, lats were struggling on the OHP. Good stuff. Going to not lift tomorrow and then get some legs in on Wednesday.
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Got an afternoon peloton in, still quite a ways from good but it did the trick.
30 min Christmasy nonsense @ 158 watts
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30 min peloton @ 133 watts
Had a cycling friend talk to me about the value of zone 2 training, so I took it easy today and kept it almost exclusively in that zone. My legs are feeling a little beat up so that was probably the correct decision anyway but my god is it boring.
I have 3 meetings and a doctor’s appt tomorrow, still going to try to squeeze some lifting in but won’t be too worried if I don’t make it.
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Leg day
15 min walk
Ham curls: 110 x 12, 130 x 10, 150 x 8
Leg press: 200 x 20, 380 x 10, 470 x 10, 520 x 15
Split squats: 35 3 x 8
Reverse Hyper: 50 3 x 10
DB RDL: 60,65,70 x 10
Had a few drinks last night and diet has been a bit off but overall not a bad week but man this workout felt like absolute ass. Cardio and legs felt it, going to eat some lunch then do an easy peloton before the soreness sets in.
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20 min low impact peloton @ 129 watts
Felt good, raised the seat a bit and that made the legs feel better. Will try to get another one in to keep the legs moving tomorrow
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Shoulder day, was planning on hitting chest but left my wraps in the car and it was cold/lightly snowing so I did shoulders instead lol. Woke up bloated as shit this morning, didn’t eat that poorly but ate an absolute ton, leg day + peloton sparked the hunger, need to watch that.
17 min walk
Shoulder warmup
Pull-ups x 5
Pushups x 15
OHP: 155 3 x 6
Lateral raises: 20 3 x 8
Seated DB Press: 55 3 x 8
Shrugs: 55 2 x 10
Seated dip: 180 2 x 12
Facepulls: 80 3 x 10
Tri overhead: 50 x 30
Upright rope row: 50 2 x 20
OHP was pretty hard on the last set, db press felt the fatigue but everything else was just throwing volume around, felt good and productive. I’m trying to hit triceps significantly on both press days to see if I can get them to grow a bit. Will do a peloton when I finish this perversion of a meal. Leftover Butternut squash curry with rice combined with meal prepped ground beef and roast vegetables topped w/ salsa.
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Peloton 20 min @ 185
Legs were pretty sore going into this but felt fine once they got moving, pretty hard effort but I could’ve made it to 200 watts if I pushed the limit. No rush to get there though, going to keep building this slowly
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Work is winding down for the year, meetings are dropping off the calendar left and right, thank god. I took the week after Christmas off so I won’t work from the 23rd - 2nd, which is going to be some very necessary relief.
Snuck in a back session during the day.
17 min walk
Lat pulldown (wide): 100 3 x 12
Low cable row (wide): 120 4 x 8
Reverse Hyper: 50 3 x 12
BB Row: 135 x 10, 185 x 5, 235 2 x 5 (mostly just working on bracing here, these are on the verge of being too heavy to focus on the lats)
KB hammer curl: 30 2 x 8 (tough)
DB curls: 20 x 15, 25 x 12, 30 x 9, 35 x 6, 15 x 20
Pretty good workout overall, really focused on hammering the lats on the first two movements, reverse hyper continues to feel spectacular, will probably increase volume before increasing weight for a bit just to play it safe. Bracing felt a bit weird on the rows but fine by the final set. Thinking about doing a low impact peloton this afternoon, if I can get some work stuff out the door.
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Parent sent seafood for Christmas so made a ribeye and mashed potatoes with the crab legs, going to do something similar for the scallops honestly. So good.
Winnie, unfortunately, did not get any.
Used the mashed potatoes as an additional base for some of the stuff I prepped for lunch, eating that now. Engine is definitely running again.
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30 min low impact ride @ 131 watts
Base building continues, legs are feeling the fatigue pretty hard at this point. Will likely just try to get my 10k steps in and take it easy otherwise tomorrow.
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Yesterday off as expected, got in just under 9k steps, good enough.
Trying to finish off a few small projects before the end of the year at work then I am going into beast mode the 26th. Happy solstice to all those who love seeing it go.
Chest
17 min walk
Shoulder warmup
Facepulls: 60 3 x 15
Incline BB Bench: 135 x 10, 185 x 6, 205 x 8, 225 x 6, 245 x 3 (would’ve failed the 4th)
DB Bench: 50 x 12, 65 x 10, 85 x 8
Tri pushdown: 80 x 15, 90 x 12, 100 x 10
Called it there and got back to work. Definitely taking another walk today, as it’s sunny out for the first time in a minute and will try to either get a bit more assistance or a peloton in once the sun sets.
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