Abduction: 90 x 20, 130, 150 x 10
Adduction: 70 x 20, 110, 130 x 10
Pull-ups: 7,6, 8
Face pulls
FS: 135 2 x 5, 225 x 5, 275 x 5, 295 x 4, 315 x 2, 335 x 1, 345 x 1
RDL: 135, 225, 275, 325 x 8
Straight arm pulldown: 60 x 12, 70 x 10, 90 x 8
Back extensions: bw x 15, 50 2 x 10
Decent enough session, forgot water and headphones, couldn’t quite lock in for front squats and 345 was way too heavy but everything else felt good. Assuming 75 min on the bike took a bit out of my legs but they honestly felt pretty okay. Think I’ll start throwing a bit more volume for the front squats over the next month
Going to go play 9 holes of disk golf in a bit, which will lock in the 4th straight month of averaging 12k steps.
Bench: 135 3 x 10
BB Row: 135 2 x 10, 185 2 x 10
Tri pulldown (single pulley): 50 3 x 10
Hammer db curls: 25,30,35 x 10
Just messing with bench to try to find a position that isn’t too uncomfortable, oddly the wide grip felt the best, it required a ton of upper back engagement to get the shoulder feeling good but I think I’m going to try to make this work. Did the rows slow and focused. Will hit a peloton and a bit more lifting this afternoon, time allowing.
Got in a bit more work yesterday, nothing too special.
Peloton low impact 20 min @ 124 watts (or something like that)
Threw a bunch of frisbees to targets and jogged to get them, going to have a jacked right rear delt lol
2 rounds:
SA tricep band overhead x 15
Rope curls x 15
Band pull throughs x 15
Plan is to hit a peloton and some light lifting. Weight is coming down from the weekend but still high, so I’ll try to get 3 low days in before heading out
Tuesday:
45 min peloton @ 149 watts
Kneeling landmine press: 3 x 12
Facepulls: 2 x 15
Upright row: 2 x 10
Wednesday:
Abs
Not sure I’ll get any lifting in today but I’ll try, just trying to keep the historical data going.
Weekly weight update:
255.0 for a loss of 1.4lbs this week and 5.6 total. Really put the hammer down the last few days, probably a bit dehydrated but happy where I’m at/going. Should be hitting ~252 by the end of the month without too much stress
Left for Chicago at like 3:30 am Friday morning, went to sleep at about 3am Saturday morning. Long day but it was beautiful out (a bit humid) for the baseball day game, got some empanadas and mexican food for dinner then saw a fun show and got to talk to the artist a bit beforehand. Saturday and Sunday were more relaxed but it was lots of drinking and lots of eating, Italian beef and a chicago dog were acquired though so goals for the trips were met. I didn’t really have any expectations for the city when I first went but I really like it there, if my partner was more of a city person I’d push for it.
Anyway, got back at about 2am last night, slept for about 5 hours and, very predictably, felt terrible all day. Weight is up a bit but I was active enough that I doubt it’s anything other than bloat, still, meaningful loss probably isn’t happening this week.
Shoulders
Pullups (n,p,s,n): 8, 6, 6, 6
Face pulls: 3 x 10
OHP: bar x bunches, 95 2 x 8, 165 x 3
Trap giant set. Start with thumbs touching on the smith machine, do a set, move to pinkies on the edge of the smooth, do a set, move to ends of extended thumbs touching the smooth, do a set.
bar x 8
75 x 8 (so, 3 mini sets of 8)
85 x 8
Lateral raises: 25 3 x 10
Not impressive but I’m glad I got something done. 165 was too heavy for my bum shoulder but it’s good to know, I think I can probably work my way up to repping 135 without any issue and go from there.
Sooooo, fun story for this morning. Everything was still totally in disarray from my trip this morning, so I grab my meds put them on my desk, where they normally are. Grab some water and take them, realize just before I take a Xanax that I definitely didn’t need to. Anyway, 45 min go by and I’m super tired despite a large coffee, turns out I took my insanely strong sleeping pill with my other stuff. Real odd headspace for the day but managed to get a decent amount of actual work done.
30 min peloton @172 watts
Abs
Harder on the bike than it should’ve been but a decent effort
Got in this morning and put in a pretty weak session.
Ham curls: 70 x 10, 90 x 12, 110 x 12
Band pull aparts
FS: bar x 10,135 2 x 5, 185 x 5, 225 x 5, 245 x 5, 275 x 5
Ez bar cable curls (slow): 40, 45, 50, 60 x 10
Planned on doing more but was just mentally dead and HR felt high, weird side effect of meds interacting oddly in the morning. FS felt pretty solid though, which was nice and surprising given my hip has been giving me grief and my legs felt a bit dead. Going to get in some single leg work, some pull throughs, and maybe some conditioning in the afternoon.
Weekly weight update:
254.8 this morning for a loss of .2 lbs. Not surprising since I had a food and booze filled weekend, in fact, maintaining is a win here. I also came back to no food prep so had a bagel sandwich, a frozen pizza, and another frozen pizza for lunch the first 3 days this week. Pretty much as bad as it gets for meals for me but snacking has been better. In any case, I grilled a bunch of chicken for lunches last night, have a solid meal planned for tonight, and have an almost 3lb tritip for Friday. So we’re course correcting just fine. Hopefully 253s next week.
Band pull throughs: 3 x 15
Rope curls: 3 x 15
Split squats: 20, 30, 53 x 10
No conditioning, am pretty tired but got my 12k steps. I adjusted the peloton seat yesterday and it felt better but my knees are a bit sore, will move it forward a bit tomorrow and see what that does.
Went in a bit later than normal and had a solid session for the first time in what feels like forever, also bought Gatorade powder and had some of that.
Bench: 135 5 x 6, 225 x 5
Pull-ups: 5 x 5
Hammer pulldown: 180 x 10, 230 x 10, 250 x 10 (RP to get the last few)
Triangle pushdown: 80 x 15, 90 x 12, 110 x 10
Skullcrushers: 80 x 5 (too heavy), 60 3 x 8
Bench felt good, I completely changed my setup so I’m going to slowly roll my way into using it regularly, wrists felt off on the 225 but that can be fixed. Instead of pretty narrow, full grip I went index fingers on the rings and thumbless. I really have to engage the upper back and will have to work on getting tight but I think I’ll be stronger here.
Back felt strong, going to get some horizontal pulling and a peloton (or disc golf) in tomorrow
Thanks! It was really good, turns out if you can pick a not terrible recipe and can read, cooking isn’t terribly hard.
Little back day
BB row: 135 x 10, 225 4 x 6
Band pull through: 2 x 15
Band straight arm pulldown: 3 x 10
Concentration curl: 30 3 x 8
Got a new pair of shoes really cheaply (saucony kinvara 13 for $35), so decided I’d go test them out with the dog and lady, ran the better part of a mile. Shoes felt okay, my running stride felt like I hadn’t run in a year, which I haven’t lol. Probably won’t make this a habit but might do it once in a while
@boilerman thanks, think that tenderizer helped, salt, pepper and a little garlic powder and the flavor was great.
Legs
Abduction: 110 x 12, 130 x 10, 150 x 8
Adduction: 110,130, 150 x 10
SSB: 145 x 5, 235 x 5, 285 x 5 (belt), 325 x 5, 355 x 4, 375 x 2, 415 x 2 (PR)
Leg press: 290 x 12, 470 2 x 15 (ouch)
Quad extension: 170, 190, 210 x 10
Solid session, ate a lot yesterday and the night before so glad it turned into something strong. Going to do a moderately easy peloton to get the HR up and move blood to the legs. No plans for tomorrow, might have a busy work week but should still be able to make it into the gym
Kept HR pretty low on the whole, averaged 140bpm which seems like solid zone 2 work. Legs didn’t feel too terrible but they were sore for a lot of it, going to be rough tomorrow.
