I think I have asked this before, but do you use knee sleeves? It must be getting cold there in Illinois?
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The knee is great, thanks for asking. Running 2.5 miles every other day now. I don’t use sleeves, but I’ve tried the wraps, they were really uncomfortable.
It is seriously cold here, and windy. Everyday I walk my dogs 3 miles in the morning and 1.5 miles at night. Wearing thermal underwear and ski clothes. And this is just the beginning…
Utility Day
DL
135x10 fast
225x10 fast
275x5 fast
315x5 first 3 pretty fast, last 2 slow but not “grinders”
Bench
empty bar x10 x2
135x10 fast
185x5 fast
225x5x 2 sets fast
Military Press
empty bar x10
95x10
135x8x 3 sets fast and easy, “cleaned” the bar into position.
BB Rows, sup grip, standing on bench
135x10x4 sets fast and easy
DB Shrugs
100x15x3
Done in an hour, including warm up. An easy day is nice. Back at gym this afternoon to work with trainer to make me more “athletic”.
Dog walking in the cold now.
Chest and Back
empty barx10 x2
95x10
135x5
185x5
225x5
275x3 cluster
275x2 cluster
Had nobody for a spot and my tendons are sore, so I called it a day.
BB Rows
135x10
185x10
195x10
DB Rows
100x10x3 sets
Chest Supported DB Row Sup grip
70x10x3 sets
TRX rows, feet on bench, BW
3 sets of 10
Rear Delt flies
20x10x 3 sets, cable machine
A solid day. Ran 2.5 M yesterday afternoon, knee is a little sore, not bad. Weekend is off.
Bench and Back
empty bar x10 x 2
95x10
135x5
185x5
225x5
275x3 clusters
295x3 clusters
315x1 PR!
BB Row
135x10
185x10
205x10
DB Row
100x10x3 sets
H Strength Hi Row
110x10
120x10x 2 sets
Shrugs DB
100x15x3 sets
Ran 2.8 miles yesterday. Excellent day today.
Utility Day
High kicks as warm up
DL
135x10
225x5
275x5
315x5
Bench
empty bar x10x2
95x10
135x8
185x8
225x8
275x3
Really thinking about form and arching my back, leg drive.
BB Rows Sup grip, standing on bench
135x10x4 sets
Military Press
empty bar x10
95x10
135x8x3 sets
Rear delt Cable flies
20x10x4 sets
shoulder dislocations, lat shrugs, general shoulder, pec and lat stretching.
Will run on tread mill this afternoon. Gotta walk the dogs in the cold, cold prairie…
[quote]strangemeadow wrote:
Bench and Back
empty bar x10 x 2
95x10
135x5
185x5
225x5
275x3 clusters
295x3 clusters
315x1 PR!
BB Row
135x10
185x10
205x10
DB Row
100x10x3 sets
H Strength Hi Row
110x10
120x10x 2 sets
Shrugs DB
100x15x3 sets
Ran 2.8 miles yesterday. Excellent day today. [/quote]
Chest and Back
Need to back off for a while, my elbows and tendons are starting to hurt and concern me…
Bench
empty bar x10x2 sets
95x10
135x10
185x8
225x8x3 sets
Incline DB Press/superset w/ pronated db flies
80x8
20x10
3 sets of the above
All super easy, nice to feel the pump. I might be sore…
Stiff arm pushdown/Lat PD super set
40x10
120x10
50x10
140x10 x 2 sets
BB Row
135x10
185x10
205x10
DB Row
100x10x3 sets
Shrugs DB
100’sx15x3 sets
Rear delt flies cable machine
20x10x3 sets
Super easy day, but I think I need a few. My body is beat up a little and life issues are fucking with my mind. Off for a casual walk with the dogs.
Weekend is off, except will run 2.8 M tomorrow a.m.
There it is! Congratulations![/quote]
Thanks man! I need to back off for a bit, the last 2 months have been pretty tough on my tendons and ligaments. A Few weeks and I shold be good to go again.
Things look pretty damn good over in your log, I follow.
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I am doing a deload. It’s not fancy, just lifting lighter on the bench basically. For a few weeks. And everything else will stay the same. Or a little less. I’m just going to feel it out. With the things I have going on in my life I’m not gonna worry too much. And I’ve been losing BF, so I need to keep that going as well.
Monday-Chest and Bi’s, knee health
Taking it easy, nothing too special.
Bench
empt bar x10 x2 sets
95x10
135x10
185x10
225x10x 3 sets
Incline DB, Fly superset
80x8
20x10 pronated grip
3 sets
Seated Incline DB curl
35x10x 3 sets
Seated Incline Hammer
35x10x 3 sets
Chest Supp. Curls
25x10x 3 sets
Did 3 sets of 10-2 lunges w/ 10# plate, 10 reps a side
Did a bunch of body weight rev lunges
And some ab shit for the fuck of it.
Will run 3 M this after noon.
Off for a 3 mile dog walk.
Tuesday-Legs
Kinda a odd day, my knee was a little sore from running 3 m yesterday, so I did more glute/ham stuff.
Golblet Squat
50x10
70x10
90x10
100x10
Single Leg RDL
empty bar x 10 each leg, 3 sets
Assisted Single Leg squats
6 each side, 5 each side, started to hurt so I bailed.
Back Squat
95x10
135x10x 2 sets
Swiss Ball 1 Arm DB Press
50x10x 3 sets
Swiss Ball Glute/Ham raise 12x 3 sets, hands in the air
Swiss ball crunch things…abs…whatever…
Single Leg Good Morning
wtf?
empty bar, 10 each leg, 2 sets, to parallel, crazy hard.
No dog walk or running today. My knee needs a rest.
Weds- Back and Shoulders
Pretty chill day, didn’t push it, just took it easy.
J’s as warm up
BB row
135x10
185x10x 2 sets
DB Row
100x10x 3 sets
Cable Low Row Sup grip
140x10x 3 sets
Lat PD
140x10x 3 sets
Arnold Press
35x10
45x10
55x10
Lat raise, seated top half
10x15x 3 sets, 20 sec rest
Lat raise, seated bottom half
30x15x 3 sets 30 sec rest
Shrugs seated, DB
80x15x3 sets, too easy, but whatever
Cable flies
20x10x 3 sets
Off to walk to the dogs. Out of town Thur-Sun, may or may not work out. Bringing my gear with me anyway.
[quote]jtownlax wrote:
How do you think running has affected your lifting?
315’s a huge milestone congrats.[/quote]
Thanks. Still working on dominating it.
Running really hasn’t affected my lifts. I think running 3 M every other day is just good for your health in general. Unless you were really skinny or had a high metabolism I don’t know why people have an issue with cardio.