10-11 missed back day.
30min upright cycle* with 3 x 1 min all out sprints sprinkled in. Resistance otherwise was low-low/medium.
*In the past this upright bike setup has aggravated some flexion intolerance in my lumbar soine, but nothing like that today or the following. The McGill Big 3 being done almost daily really seems to bulletproof my back (I love and also hate that term “bulletproof” because it’s over used, but seems so accurate)
10-12
Back
Lat pulldown x2 sets failure
Low handle machine row x 2 sets failure
Prone low trap raise x 2 sets failure
Prone rear delt flye x 1 set failure
15 min recumbent cycle with some light, medium, and 5 mins of “7/10” intensity (in regards to the level of effort / challenge)
Random check-in/notes:
My girlfriend and I have been working out more routinely together which is nice.
This week was emotionally demanding with my grandfather continuing to have health issues/decline and was re-hospitalized. Spending the time there daily wasn’t so much the toll; rather, it came with living with and experiencing the sadness. This is life. I’m learning to sit with the emotions rather than running away, which is a learning process for me, but I’m grateful I can recognize and appreciate this.
These emotions definitely brought up unhealthy “comfort” urges like nicotine and alcohol that in the past I’d use to take the edge off. I kept these at bay which I am proud of, but definitely let my diet slip the last couple nights. Better last night than the night before. So just going to move on and keep my head up
3 Likes
10-13
30 min recumbent bike, interval style.
2 Likes
10-14
Legs
RFE supported DB split squat 1 set failure
Hip thrust machine x 1 set failure
Single leg seated leg curl x 1 set failure
Single leg standing calf raise machine x 1 set failure
15 min walk treadmill 5% incline at 3.6moh
40 mins easy recumbent cycling
Extra cardio completed for mind-numbing job training videos and also for undoing some of the diet induced damage from the weekend
1 Like
10-14 (evening)
Cardio
Treadmill walks 5% 3.0 mph for 44 min. Leisurely but got more steps in and still broke a pretty good sweat
10-15 Off
Cardio elliptical x 23min light-medium resistance
1 Like
10-16
Push/chest/shoulders
Smith machine overhead press x 1 set failure *
DB incline bench x 1 set failure
Chest supported lateral raises x 2 sets failure
15 min treadmill walk 4.0mph 5% incline
- since beginning of September I’ve had a very very minor twinge in my right elbow with heavy pressing when the flexion angle is high. I felt this as I returned to smith pressing and Dumbbell bench (haven’t done it since August before going to Sonoma for vacation and been using an apartment gym for upper body with different machines). This, plus not training these two specific movements, required a reduction in weight and widening of my grip on incline press. No biggie. Just need to take a little more care of the elbow
Also am randomly very sore from leg workout 2 days ago, without any change in movements, so clearly messed up my recovery in someway. Will need to tighten up a bit
2 Likes
10/17
Pushed back day to tomorrow, feeling kind of beat up
AM Cardio 30mins upright bicycle with low-medium to medium resistance
1 Like
10-18
Pushed back day to tomorrow (again)
We are getting ready to host a Halloween party this evening. So we stayed up late and slept in a bit so didn’t have time for our lift together before she started work this morning.
AM
cardio 15 min on the elliptical
1 Like
Won’t hide it - fell into a lot of bad nutrition and recovery habits this past weekend. Had a great time but overdid it a bit. Got back to it Monday.
10-21
Am cardio 30mins of recumbent bike low intensity after resuming daily mobility/routine stuff
10-22
Back
Neutral grip pulldown x 1 set failure
Chest supported T-bar row X 1 set failure
Prone low trap raises X 2 sets failure
Revere pec dec x 2 sets failure
17 min upright bike medium-low resistance
Feels like I lost muscle mass in the lower body over the weekend. I might anxiously convincing myself of something not there. But felt looser in my work pants (not in a good way) these last couple days while also feeling more water retention in the midsection. I was low on protein and drinking alcohol rather liberally over the weekend. I’m sure crazier things have happened but all I can do is get back on the wagon
2 Likes
10-23
Legs
Supported RFE DB split squat x 1 set failure
Knee supported DB RDL X 1 set failure
Single leg calf raises (Bodyweight) x 1 set failure
30mins cardio recumbent bike “easy” HR in the 120s throughout
2 Likes
10-24
Push/chest/shoulders
Smith machine overhead press x 1 set failure
DB incline bench x 1 set failure
Chest supported lateral raise x2 sets failure
15 min treadmill walk 5% grade at 3.2mph
1 Like
10-25
Overdid eating last night by est. 1500calories. Very low carb snacking, but not ideal.
AM cardio: 23 mins elliptical with HR maintained around 80% HRmax
1 Like
10-25
15 min upright bike before dinner, HR progressively increased from 70-80+%
10-26
Legs
Split stance hack squat machine x 1 set failure
Hip thrust machine x 1 set failure
Seated unilateral leg curl x 1 set failure
Standing unilateral calf raise x 1 set failure
Followed with about an hour outdoor walk together, I think it totaled about 3 miles
1 Like
10-27
AM cardio 20min upright bicycle HR 70-80%
10-28
Legs (round 2 - my gf missed the workout Saturday, she wanted to get one in sequence, so I worked different exercises with her)
DB knee-supported RDL X 1 set failure
Hip thrust machine X 1 set failure
Unilateral leg extension X 1 set failure
Abduction machine X 1 set failure
Adduction machine X 1 set failure
15 min cardio easy cycling recumbent bike
1 Like
10-29
Am cardio
15 min treadmill walk 4.0mph at 6% incline
1 Like
10-30
Back/pull
T bar row x 1 drop set to failure
Lat pulldown neutral grip x 1 set failure
Reverse pec dec x 2 sets failure
Cardio: AM15 min elliptical HR 70-80%max
10 mins in PM treadmill no incline x 4.0mph
10-31
Push/chest/shoulders
Smith machine OHP x 1 set failure
DB incline bench x 1 set failure
Lateral raises x 1 set failure
Elbow feeling less cranky, but shoulder felt a little tight after first set of laterals so stopped there
AM cardio 20 min treadmill 5.0 incline 3.4 mph
1 Like
11-01
Compete off day , slept in late and needing recovery from lack of sleep and other poor choices on Halloween
11-02
Hack squat machine (split stance) x 1 set failure
Hip thrust machine x 1 set failure
Bilateral seats leg curl x 1 set failure
Bilateral standing calf raise machine x 1 set failure
Cardio 11 mins mod-difficult resistance recumbent bike
1 Like
11-03
Cardio AM
20min elliptical ~70% max HR
11-04
Cardio AM
upright biking 30mins HR max x 70-80%
Cardio PM
18 min walk treadmill 4.0 mph 0-3% incline
11-05
Back/pull
Lat pulldown x 1 set failure
Chest supported DB rows 2 set failure
Chest supported upright retraction/shrug combo x 2 sets failure
Prone low trap raises x 2 sets failure
Cardio post workout
Treadmill 15 mins at 3.4mph 6% incline
1 Like
11-06
Am cardio
15 min light recumbent bike with 2 x 30 second all out burst
Pm cardio
12 mins Treadmill 4.0mph 3% incline
1 Like
11-07
Push/chest/shoulders
Smith machine overhead press x 1 set failure *
DB incline bench x 1 set failure
Chest supported lateral raises x 1 set failure
Post workout cardio treadmill walk 15 min 3.5mph 5% incline
*I rushed my warm up today and tweaked something in my neck during this pressing set. I hit a rep PR but everything else remaining I lowered weight
1 Like
11-08
Am cardio
45 min cycling 60-70% HRmax with 2 all out 1 minute sprints (these felt tougher than usual today
PM
Cardio
15 min 4.0mph treadmill 6% incline
1 Like