I’ll do my best. I’ll actually only spend 3 days on the road: One from Kansas to East Texas today, then from there to Austin on Monday or Tuesday, then straight back home from Austin the I-35 way, through Dallas, OK City and Wichita on Sunday.
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4/20/19 Conditioning
Ran 3.22 miles in 29:59. Average pace 9:19, first mile 9:38, second mile 9:21, 3rd mile 9:11, last .22 mile 8:15. 5K time was 29:04. Another huge improvement from the previous week, :13/mile improvement in average pace, and it didn’t feel any harder than last Saturday. Now, off to take a shower and finish packing!
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If your headed through Dallas let me know. Maybe can grab a meal…
It could easily have been a stand alone film, to be honest. I think the film was half an hour too long anyway. If you cut the last 30mins off, I don’t think you’d miss anything.
That sounds good, man. My schedule is currently fluid but I expect I’ll be passing through Dallas early Sunday afternoon as things stand now.
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Hmmm… that just might work. I’ll check in later this week
Okay, since I’m on the road I’m not going to post my full food, but I’m still tracking everything on the app, so I’ll track the macros. Also no scale, so not weighing in this week.
4/20/19 Saturday 2341 calories, 189g protein, 196g carbs, 85g fat. 138 calories under target.
4/21/19 Sunday 1983 calories, 147g protein, 154g carbs, 70g fat, 93 calories over target.
4/22/19 Monday 2063 calories, 162g protein, 187g carbs, 75g fat, 173 calories over target. Had a Double-double from In-N-Out for dinner, and it was as awesome as I remember after not eating one in over 3 years.
4/23/19 training - shitty hotel gym
Warmup - my normal warmup complex, but with 2 20# dumbbells instead of empty barbell. No chin-up bar.
Crossfit-ish metcon: 10 rounds of: 3 handstand pushups, 6 goblet squats, 9 KB swings with 35# KB, in 10:58.
DB overhead press: 5x10 with 50# DB
superset with Kroc row: 4x15, 1x20 with 50# DB
concentration curls: 3x10 with 20# DB
Superset with behind the neck tricep extension: 3x10 with 50# DB
Conditioning: 10 minutes on stairclimber/elliptical machine, top heart rate 147 bpm.
approximately 1 hour total.
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Nice work steve. Gotta love those hotel gym gainzzz.
So, after I did the hotel gym workout, the wife and I went and found a place to get her hair done, and they got her in right away, and there was a nice little gym right there in the shopping center. I went and checked it out, and it had all the necessities, and even better, they have a 1 week free sign-up. I told the manager I was only in town for a week so I wouldn’t be signing up for a long-term and I didn’t mind paying a drop-in fee, but he went ahead and let me use the free week anyway, so I have a place to work out and took advantage of it.
4/23/19 second workout Squat primary/press secondary
Squat:
5x45#
5x95#
5x135#
5x185#
5x225#
3x275#
5x315#
Superset with chin-ups 2/3/4/5/6/8/10
Press:
10x45#
5x65#
5x95#
5x115#
5x135#
3x155#
1x175#
Squats felt good, 5x315# was solid, but my glutes are feeling that, plus all the kettlebell swings I did in the morning. 1x175# press was tough, I was pressed out from handstand pushups and DB presses in the morning. Overall a good day of workouts.
4/23/19 eating for the day 2710 calories, 232g protein, 207g carbs, 132g fat. I ate a lot today, but still 217 calories under target, with the exercise correction. Fairly healthy breakfast, but had a McDonald’s double cheeseburger fat bomb for lunch. Had an excellent but very large dinner at Threadgill’s which included a 12 oz ribeye steak, several pieces of cornbread with butter, some Texas caviar and collard greens. I added some deliciousness factors to dinner because I know the Texas caviar and collard greens were both cooked with lots of butter, so how knows how accurate my calorie count is. At least it should be off conservatively.
Taking the wife to get a mani/pedi today, so I’m going to hit the gym again during that and do some deadlifting, and then we’re getting a couples massage, and then going to Barton Springs pool if the weather holds out.
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I see you’ve found a way to pamper her and give yourself some gym time. That’s some quality resource management, right there. The plans for afterwards look awesome too!
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I try to be efficient, but it looks like the pool time might be pre-empted by weather. Logging on my phone while waiting for wife to be done.
4/24/19 deadlift and weighted chins.
Normal warmup complex x3 with chins 1/2/3
Deadlift:
5x65# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
5x275#
Switched to mixed grip
3x315#
1x365#
1x405#
Superset with 25# weighted chins:
1/2/3/4/5/6/7/8
First time I’ve deadlifted 4 plates since I started my dieting, it was easy enough that I’m sure I still have 455# in me, which is reassuring. Kept it short and sweet so we can make it to our massage appointment.
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Some more great work in here Steve. Can’t believe that 1. You managed to find a gym and 2. The wife is happy for you to get some workouts in whilst on holiday.
She’s happy to let me work out as long as I’m not monopolizing our time. Coinciding with her stuff works nicely. She’s amazingly supportive as long as I don’t pull a boneheaded move like be late for a planned family dinner because I went to the gym (which I can neither confirm nor deny that I did last week).
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4/24/19 eating for the day 2617 calories, 170g protein, 278g carbs, 91g fat. A lot of good food again today, and several mixed drinks at Jack Allen’s Kitchen in Austin, which was an excellent place to eat. I was under calorie target for today, then I ate the leftover pecan pie from Tuesday night before bed, which blew my calorie and carb numbers through the roof, ended up 266 calories over target.
4/25/19 conditioning Swimming, 50 laps in the little hotel pool. Not sure exactly how long the pool was, but it’s a lot shorter than a 25m standard lap pool. First 10 laps straight through, the rest taken in 2-lap intervals with about :15 rest between intervals. I’m definitely deconditioned for swimming, but it was fun. Mostly freestyle, a little bit of breast stroke and side stroke, tried some back stroke but my shoulder wouldn’t support it. Didn’t try any butterfly, I know my shoulder won’t support that at the moment.
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Nice way to get some work in. It’s amazing how hard swimming is when you don’t do it regularly.
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You’re not kidding, I’m way out of practice. Today’s workout was another exercise in efficiency. The wife wanted to get some sun in, so she laid out in the sun with bronzer on, I swam with sunscreen slathered on my head and back. We’re both a mix of European and Native American ancestry, but she drew the pigment lottery and I got shafted.
Lol don’t worry mate, pink is very fashionable this year !!
@jackolee we’re heading back to Kansas this afternoon, to deal with some teenager issues that came up while we were in Texas. I’ll be passing through Dallas around 6-7ish.
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Great job man! I’m looking to add some swimming to my workouts too
you headed up 35?