Begin...The Rest is Easy

Have done an easy peloton and a 10 min stretching program in the last few days.

Weight was 263.0 this morning, so -1.4 for the week and -.4 overall. Really awful diet compliance this past week but moved more. Will be in London next week so won’t update weight but will try to hit the hotel gym with some regularity. Plan is to hit legs this afternoon.

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Legs

SL ham curl: 25 x 10, 35 3 x 8
Pull-ups: 3 x 6
Leg press: 280 2 x 10, 370 x 10, 460 x 10
Plate loaded quad extension: 45 x 10, 90 x 10, 135 2 x 10

Was planning on doing more but ran out of time, decent enough anyway.

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Hit back the day before I left and my hotel didn’t have a gym in London but I managed to stay pretty active and didn’t drink, eat, or smoke too much. Call it a win. Got back Saturday night and did nothing yesterday.

Legs
Ham curl: 50, 90, 110, 130 x 10
Leg press: 200, 380, 470, 560 x 10
BSS: bw, +20, +30 x 8
Pull-ups x 6

HR was high, was moving quickly but even though strength feels decent and I have a few other excuses I can leverage, I’m clearly just not very well conditioned at the moment. Guess I should do conditioning. Meh. Will update weight tomorrow.

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Weight was 259.0 this morning, so -4.0 for the last 2 weeks and -4.4 overall. Glad to drop some bloat and am feeling confident about staying on track, until the trips start taking place at a more regular cadence, but that can be dealt with, too.

Plan is to hit a peloton and some stretching today.

Catherine the Great: Portrait of a Woman was a pretty fascinating read.

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Did a peloton during the week and have been trying to move but haven’t done that well, working a lot and am fatigued for no apparent reason (diet may be the issue).

Back and bis
Reverse hyper: 50,70,90 x 10
Face pulls: 3 x 15
Dead stop bb row: 135 x 8, 185 3 x 8
Hammer pulldown: 180 3 x 10
Hammer db curls: 25 3 x 10
Ez bar preacher: 50 3 x 8

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Chest/tris

Bench: 135 x 10,5, 225 3 x 5, 10
Between sets
Lunges: bw x 5, +50 2 x 5, + 70 2 x 5

Woodchoppers: 3 x 10
Flies: 4 x 10
Tri pulldown: 2 x 20
Tri overhead: 2 x 12
face pulls: 4 x 15

Decent amount of easy volume, first time flat benching in a minute, honestly felt pretty good. Had enough in me for a cheeky pause on the tenth rep. Still stiff, need to stretch.

Built a little web app for my brother computing varied interest rates over date ranges and made a few hundred extra bucks this weekend. Thinking about doing a little contracting on the side to pad the income but not sure I have enough energy. Also don’t really need to but the idea of retiring is calling lol

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Got a morning session in

Hamstrings/shoulders

Ham curl: 105 x 12, 110 x 10, 130 x 8

Lateral raise: 15 3 x 15
Hack squat RDL: 180 x 10, 270 3 x 10

Seated dB press: 40, 50 x 10, 60, 70 x 8

Hanging leg raise: 3 x 10

Press felt pretty strong, legs feel decent. Heart still weak but I’m moving about 8x faster than the average gym goer.

Weight probably won’t move much this week despite eating better and moving more, last week was surprisingly low so not surprised. Just keeping on

Just finished 1Q84, by far the worst Murakami I have read, so much content repeated. Maybe if I consumed the 3 books separately instead of immediately after one another it would’ve felt less of a grind but bleh.

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Morning work again, felt better today.

No idea what I am doing at the gym but i’m at the gym so there’s that.

Light back and quads??

Reverse hyper: 50, 70, 90 x 10
Neutral chins: 1 x 8
Quad extension: 90 x 15, 135 3 x 10
Belt squat: 90 x 10, 180 3 x 6
Med neutral pulldown: 100, 120, 140 x 10

Left there, have a ton of work to do and more meetings (I currently am working my normal job plus have been put on a team that is going to rewrite the entire data pipeline of the biggest unit of our company, which effectively means I have 2 jobs, need another raise lol), but I hope to get a Peloton and/or KB swings in this afternoon. HR is feeling a bit better at the gym but still a long way to go before I am in shape.

Forgot to weigh myself this morning but I imagine I’m 260 +/- 2 lbs, muscles feel full.

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Didn’t get anything done the last few days, desire to workout is slowly increasing but still not particularly high.

Back and shoulders?

Reverse hyper: 50 x 15, 100, 120 x 10

Smith row: 135 x 10, 185 3 x 10
Lateral raises: 15 x 20, 20 x 12, 25 x 10
Hammer curls: 25 2 x 10

Seated db press: 40 x 10, 55, 65, 80 x 8

Preacher ez curls: 50 x 10, 70 2 x 7

Leg raises: 2 x 10
Straight arm pulldown: 70 2 x 15

Last set of press was tough but everything else was solid. Went to Costco today and bought a decent amount of stuff, some good, some bad. Had a hot dog and a slice on the way out, so cheap, so good

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Hams/glutes/triceps

Lying ham curl: 65 x 20, 110 x 12, 130 x 10

Glute bridge: 135 x 10, 185 3 x 10

Hack squat RDL: 180, 270, 360, 415 x 10

Triangle pushdown: 70 x 10, 120 3 x 12
Woodchopper: 60 3 x 10

Tri overhead: 70 2 x 12

Felt like a decent session, muscles were firing well and joints weren’t as mad as normal. Going to try to squeeze some more movement in before the ribs/wings/nachos/whatever gets consumed. I don’t even care about the NFL but I figure I might as well eat a bunch of things I like lol

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Got a few walks in and did a Peloton yesterday

30 min @ 162 watts

Definitely some work for that, not anywhere near a max effort but harder than what I have been doing. Felt pretty good on the body.

Went fully off the rails yesterday on food but had a good time doing it, glad I got that extra work in.

SuperFoods

Breakfast: Hand full of tortilla chips Bacon and chive scone

Lunch:
Nachos with chicken and steak, sour cream, cheese, salsa

Snack:
Chips and 5 layer/french onion dips

Dinner:
Chicken tortilla soup

Post-Dinner:
Pretzel bites with cheese and mustard sauces (curse you costco)
5 buffalo chicken wings

Drank about 4 brisk iced teas and 7 coke zeros lol

Right until the end I was enjoying it until I realized my stomach was at capacity, called the night after halftime of the game and slept like a champion. Woke up late and made it in for a short lift

Quads/Chest

Quad extension: 135 x 15, 145 x 12, 155 x 10

Wide pushups: 3 x 15
Leg Press: 200 x 10, 290 x 10, 380 x 10, 470 x 12

Pec Dec: 100 4 x 10

Not a lot of work but for the time I had it seemed sufficient, going to try to start sneaking in some daily work throughout the work day, haven’t decided what that will be though. Will start reigning in the diet this week too, weight has been more or less stagnant (with the exception of today) for the last few weeks. I don’t really mind that result as I have upped lifting volume and intensity, muscles feel fuller, etc. but I do want to lose fat/weight so I need to keep the goal the goal.

Pushups felt good, haven’t done those in a long time.

Thoughts on daily work:

  • Kb swings
  • Burpees
  • Pushups
  • Yoga
  • Peloton recovery rides

I think if I just structure those a bit and rotate through them I will have enough diversity to keep me healthy and not bored, while getting leaner and more fit.

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Throw in some rope skipping, abc’s etc too. All good things to get the HR up quick!

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@raven78 Appreciate you weighing in! Just looked up to see if there was a single KB version and there is! https://www.youtube.com/watch?v=ntko7CPHD5A

I did 50 facepulls the day I posted my thoughts and yesterday, while standing and waiting for my dog to come inside before going to bed I was thinking “man, I didn’t do any daily work, I should come up with a plan.” Just ended up knocking out 25 kb swings to get something done, good enough.

Woke up at 5:30 am for no good reason and worked for 2ish hours then got into the gym before actually starting my work day :confused:

Back/bis

: Lat pulldown: 110 3 x 10

Reverse hyper: 50 x 10, 100 2 x 12
KB hammer curls: 25 3 x 10
KB side bends: 3 x 15

Straight arm lat pulldown: 60 x 15, 80 x 12, 100 x 10
Rope curls: 60 x 12, 80 2 x 10

I’ve been trying to format my log into work blocks.

So, for today, I did the lat pulldown by themselves, the hyper, hammer curls, and side bends as a giant set, then the straight arm pulldowns and rope curls as a super set. Not that anyone is particularly interested in it, I’ve just found it nice and concise.

Have my usual slog of meetings but will get either some kb work or a quick peloton in before the day is over.

Weight still isn’t moving, given how much i ate on the superbowl that’s probably a good thing. I’m obviously not in a meaningful deficit but I am feeling leaner, so that’s nice. Lats are starting to pop out a bit.

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Been doing a nominal amount of daily work but haven’t made it to the gym or done anything hard since my last post.

Peloton 60 min @140 watts

Little bit of chest
Stretching

Peloton was low-medium effort but I need that, cardio feels weak these days. Reading on the kindle definitely makes longer session less miserable.

Have my last scheduled neuro appt later this week, going to get a PT referral from him and hopefully get that going soon!

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