Abduction: 90, 110, 130 x 8
Adduction: 90. 110, 130 x 8
Ham curls: 110, 130, 130 x 8
FS: 135 x 5, 185 x 5, 225 x 3 (belt), 275 x 3, 295 x 3, 315 x 3
Pullups: 3 x 6
Split Squat: 50 x 10, 60 x 10
Face pulls: 45 2 x 20, 100 3 x 10
Need to get more leg volume than that but man did my lungs and hr feel like shit. When I was in Vegas (2 weekends ago) I bought a nicotine vape (drinking and nicotine are dangerous for me), used it a fair amount then put it in my bag to go back home. Last weekend in Columbus I bought a pack of cigs, smoked about 8 of them (~7 friday, 1 saturday). Monday I pulled the nicotine vape back out and used it a few times while working, did the same yesterday. Realized I was being a complete dumbass and didn’t want to get hooked on that shit again so threw it all away. Good reminder how quickly I can get hooked back on that shit.
Summer is always a shitshow for me but at least I’m getting back in the gym between the detrimental decisions. Plan is to hit a few more walks and do a peloton to try to teach my cardiovascular system it’s alright to work again.
Hips felt awful the last 36 hours, so I did some pre-work before squatting, definitely the smart move, will keep this pattern for the foreseeable future. Shoulder is feeling quite a bit better, still some pain in certain ranges of motion but I think if I avoid pressing and keep doing the work I should be back in a few weeks.
Knocked out a peloton and will do some core while watching a movie tonight.
Peloton 20 min @ 139 watts
Friend was talking about top cyclists and how a 60kg guy held 375 watts on a climb for like 45 minutes or something, I claimed I could hold that for about a minute. So after 15 min of moderate effort I took the plunge, I severely miscalculated how hard I needed to go and ended up averaging ~500 watts for a minute. Nearly died doing it but felt good to push to the limit, the last 4 min on the bike were unpleasant though.
I’m exactly the same with the booze and the ciggies. Friday night, 3 pints in and I turn into the same smoker I used to be. Probably had 10-12 over the course of the evening. Luckily I felt so god-awful in the morning it didn’t inspire me to go out and buy a pack. Have a stag do in a couple weeks and I’m dreading it. It’s crazy how much I actually dislike alcohol-fuelled nights out these days.
@cdep89 i still enjoy them but the cost is too high, I essentially only drink when I’m traveling or there is a big celebration, limits the damage significantly. Instead of 2x a week it’s maybe 1x a month, with winter being lower and summer being higher. Only smoke when I’m drinking, which is why the vape was encroaching on (especially) problematic behavior
Did a nominal amount of shoulder work just to keep things moving.
Lateral raises: 18 3 x 10
Face pulls: 3 x 15
Upright row: 35 3 x 10
Got in 14k steps, will average 12k+ steps for 3 consecutive months which is solid given I’ve been on planes and in cars too much recently.
Will get to the gym tomorrow or Saturday depending on work
The why seems to be because my brain still connects them both hand-in-hand. I was a heavy drinker all the way through my twenties, and despite never really smoking much during the day, the evenings were always booze and fags - at least 5 nights a week. I drink only 3-4x a year now and as soon as those first few have gone in I sink right back to old habits.
I’m not too concerned about it because I don’t get the desire to do either afterward. If anything the occasional binges remind me why I stopped doing both.
Solid effort here, was breathing hard but not too close to the sun. Will knock out some core tonight then I’m going to see what I can do for bench tomorrow that won’t hurt and probably hit a fair amount of back when that goes to shit.
Chest day, didn’t sleep well, 0 energy. Checked out a new brewery in town with some friends, was a cool spot, one of the better spots so far.
Shoulder stuff
Bench: 135 3 x 5, 185 2 x 5
Hammer curl: 25 2 x 10
NG chins: 4 x 6
Tri overhead: 70 x 15, 90 x 12, 100 x 10
Reverse hyper: 50 3 x 10
Tri pulldown: 80 3 x 10
Shoulder wasn’t feeling great for bench so kept it light and easy, nothing too painful but still pretty far off fully healthy, sadly.
Everything else was fine, figure this is enough to not regress. Hip/left low back has been stiff and uncomfortable, hoping the reverse hyper helps there, it usually does.
Yeah, I really want to see them live someday. Their new record still does absolutely nothing for me though. I don’t understand the overwhelming praise in the press, but then again music journalism is absurd nowadays, so maybe it is not all too surprising.
Maybe, maybe not…
Seems like it will be a good show, and Foxing are incredible live. I may be slightly biased though.
Hip abduction: 85 x 15, 105 x 12, 125 x 10
Hip adduction: 70 x 15, 95 x 12, 115 x 10
Pull-ups: 2 x 6
Shoulder stuff
SSB: 145 x 5, 215 x 5, 285 x 5, 325 x 5, 345 x 5, 365 x 5
Squat press: 200 x 10, 380 3 x 15
Straight arm pulldown: 90 3 x 10
Quad extensions: 110, 130 x 10, 170, 210 x 8
I think I might have weak adductors, they get lit up quickly from the machine work and have been getting sore on squats. Squats feel a lot better after starting with these, was going to do some quad extensions but that was taken.
Elbows got a bit sore after the second set of pull-ups, so I stopped there, more volume than I’m used to, don’t need elbow and shoulder issues so I’ll take it slow.
SSB continues to feel strong, probably a bit higher than I should be on depth but not too far off and it doesn’t matter too much. Leg press sucked but felt effective. Extensions were slow and controlled, got a really nice training effect after all the other work. Solid session. Only have a half day tomorrow and am off for the 4th so I should have a couple more gym days in a row, starting to get in a groove again.
Peloton 45 min endurance ride @ 151 watts
Leg raises: 3 x 10
Peloton is already starting to feel better, might set some FTP goals for the fall, don’t really feel like pushing heavy weights atm so might as well do something.
Oof, legs are sore. Not crippling but noticeable, quads especially. Makes sense.
Hammer Iso Row: 90 (45 per side) x 10, 180 x 10, 250 3 x 10
EZ curls: 50 x 15, 60 x 12, 70 x 8
Hammer lat pulldown: 90 x 10, 180 x 8, 200 3 x 8
High row, smith machine, close grip: 50 (25 per side) 2 x 8
Supersetted with same but wide grip: 50 2 x 8
Low back extension: bw x 15, 25 2 x 12
Hammer curls: 30 x 15
Might do some more rowing at home and plan on hitting some more conditioning, later in the day.
Cutting stuff
Plan over the last 6 weeks or so (from may 20) was to maintain weight, which i’ve done pretty well. Starting weight was 260 before my long vacation, with bloat it ballooned up but after dropping the bloat it has been stable ranging from 258-262 for most of the time. Checked in at 259.8 this morning. I think my body has started getting used to this weight, which is good in some ways (feeling leaner and less hungry) but also not great because I don’t want to stay here.
I’m not officially starting my cut until Wednesday because I don’t plan on doing much food regulation for the 4th but it’s on after that. Goal is to see low 250s, closer to 250 is better, by the end of August. I’ve got a couple trips between now and then to see friends and shows, one is all the way across the country (SF) and the other is only halfway (Chicago), so I’ll mostly be doing damage control during the week+ i’m gone on those trips. Think I’ll have plenty of time to drop 8lbs anyway, only roughly 1lb a week, which shouldn’t be too miserable. Planning on doing a lot of walking (still have Winnie lol) and Peloton riding to get the cardio system in much better shape.
Have another maintenance block scheduled after that, will think about that more as it gets closer.
Peloton felt rough on the legs through the first half but was fine in the end, stayed in zone 2 the whole time. Was sweaty and breathing a bit but it was comfortable the whole way
Shoulder warmup
Lateral raises: 15,20,25,30 x 10
Rear delt flies (on bench): 20, 25, 35 x 10
Facepulls: 60 3 x 10
Kneeling landmine press: 45 x 10, 55 2 x 8
Seated calf raises: 90 3 x 20
Tri pushdown (triangle): 80, 110, 150 x 10
Tri overhead: 70 x 12, 10, 9
Shoulder felt decent overall, seems like landmine is a good way to not hurt it further. Might switch this day to a home workout day and pair it with a longer peloton ride. Not today though, today we’re being obnoxiously American around all the Canadian residents. USA USA USA
Restating the cut today but using tomorrow’s weight, Had a ton of bloat on this morning and weighed 5+ off of normal, so I don’t want to take that number. Had chicken and. hummus for lunch, almonds for snacks, fish rice and veg for dinner, and a couple cookies for dinner. A bit hungry at times but fine overall, excited to get the scale moving.
30 min peloton @ 183 watts
Lots of stretching
Leg lifts
Yesterday involved a lot of light lime beers, a few inhaled items, and a lot of food. Was outdoors for the most part and played a bunch of spikeball which was a great time but I dove a few times (competitive spirit + 5 beers) and now my body hurts haha
Peloton was penance for the previous night, pushed pretty hard but still has quite a bit in the tank, even with the previous night’s debauchery. Best 20 min section was 203 watts. Going to do an FTP test don’t have a firm goal but a stretch goal is 2x bw (w/kg) when I run it next Monday. 230/115 would show solid progress in fitness and weight loss progress
Probably have a few lbs of fluff that will fall of quickly the first week. Hip and groin are feeling shitty so I’ll take the day off except for some shoulder stuff, walking and core.
Grabbed a flexedish and relaxed shot from this morning. Let’s get it.
