Mon 8.14.17
Midday:
Bike L15 8min low rpm (<40) warmup
DB Shrugs 3sec ecc
5reps @ 40s, 50s, 60s, 70s
5reps @ 40s, 55s, 70s, 80s
5reps @ 50s, 65s, 80s, 90s
High Peterson Stepup (10-15deg angle) 3sec ecc each side
5reps @ 10, 20, 30, 40
5reps @ 20, 40, 55, 70
5reps @ 25, 40, 55, 75
Overhead Bar Press
5reps @ 85 with 15sec hold at diff position for each rep
some broken reps
Partially WG Pulldown
5reps @ 135 with 15sec hold at diff position for each rep
some broken reps
DB 45-d Press
5reps @ 50s with 15sec hold at diff position for each rep
some broken reps
Think I stopped here. Running out of time.
Bike L15 1:1 intervals for 8min total
varied from 30s to 1m higher rep with 30s or 1m between <40rpm
Was planning to track distance covered but forgot, oh well.
Comments:
Legs feeling a bit fried. From weekend activities I suppose.
Beginning to get more serious about diet. Had done well for a few weeks then not so much after getting heat exhaustion. ā¦attempt to get about 200g protein a day. Then go from there.
Evening:
Bike 4min L15 <40rpm warmup
Cable Row
5reps @ 120 with 15sec hold at diff position for each rep
Ring Dips
5reps @ BW with 15sec hold at diff position for each rep
Barbell Row
5reps @ 135 with 15sec hold at diff position for each rep
Squats
3 sets of 5reps @ 95 with 15sec hold at diff position for each rep
Archer Pushup 3010
1 Set of 8 each
Bike 4min 1:1 intervals L15
30s or 1min intervals
Comments:
Felt like progress beginning today. Long way to go. Train like hell, Iāll get there, right?
Wed 8.16.17
Morning Weight: 184.0
Morning resting HR: 53,54
Weird sore yesterday, sluggish, crashed eod.
This morning Iām feeling quite chipper, although that weird soreness is still present. Muscle seems like it will feel lethargic or dead money. But the numbers say keep pushing. Long days ago it was normal to train with constant aching pain in my muscles. It actually felt non-normal if I didnāt have that feeling. This soreness is much different. Not painful at all. Perhaps itās the static holds.
Midday:
Bike L15 warmup low rpm 8min
Archer Pushup 3010
2sets of 8
DB Row 3010 2sets 3020 last set
3x8 @ 65
Sgl Leg Assisted Squat 3010
3x8 (5slots below bar in rack, 3slots, then 2 slots)
**Definitely last set showed imbalance. left leg is rock solid on balance, etc. Right leg is not. This is to be expected somewhat since Iām left side dominant and my right leg had knee reconstruction. Iāll have to spend extra time on it I suppose.
SL DL 303x
5reps @ 95, 125, 145, 165
Bar Curl 303x
5 reps @ 45, 55, 65, 75
Bike L15 1:1 intervals for 8min
30s or 1min intervals.
comments:
felt great this morning. during workout I really though just wanted to close my eyes and go to sleep. so didnāt push the pace.
Music I felt like listening to today during workout:
Hips for Scotland by Psychonauts. because its a favorite, nice rhythm Psychonauts - "Hips For Scotland" - YouTube
Lazy Eye by Silversun Pickups. because its a favorite, for that buildup to the moment near the end Silversun Pickups- Lazy Eye (with lyrics) - YouTube
Adding this that I like due to my Freudian slip: Hippie Sabotage - "Your Soul" [Official Audio] - YouTube
Evening:
Bike L15 4min
Overhead Bar Press 303x
5reps @ 55, 65, 75, 80
5reps @ 85, 75, 65, 55
5reps @ 90, 80, 70, 65
Keystone DL 303x
5reps@ 115, 135, 155, 185
5reps@ 195, 175, 155, 135
EZBar Curl 303x
5reps@ 50, 60, 70, 80
5reps@ 90, 80, 70, 60
Bike 4min L15 variable reps depending on song.
<40 rpm to ~140rpm where it starts to lock up.
Comments:
tired, so tried looking for that perfect set of songs to help push. Time could have been better spent elsewhere. I wouldāve been better off working out to a metronome.
Out of creatine. Adding L-glutamine.
And caffeine is a staple, though I probably drink way too much of it.
Thu 8.17.17
Evening:
Bike 8min L15 low rpm
Rev Machine Fly 3s ecc - 5 reps each @
- 7, 8, 9, 10, 11
- 7, 8, 9, 10, 12
- 8, 9, 10, 11, 12
Machine Fly 3sec ecc - 5 reps each @
- 7, 9, 10, 11, 13
- 8, 10, 11, 12, 14
machine not available for 3rd set when I was ready
Side to Side Sgl Leg Squat
5 reps each @
- 10, 20, 30, 40 (donāt recall a 5th set)
- 20, 30, 40, 45, 50
- 25, 30, 40, 50, 60
Bike L28 8 min
- 7.5 min low rpm
- ~30s burst at end.
comments:
Trying to get a jump ahead in training so worked out some this evening. Thought I would be sluggish, instead it was a pleasant surprise that my lifts for the most part felt fresh, stronger.
Fri 8.18.17
Cluster F of a day. Quite tiredā¦but want to stay on schedule soā¦
8:20-9:30pm
Walk to gym
2min bike
Sgl Leg Curl 3sec ecc
65x10
60x10
60x10
DB Overhead Press 3s ecc
45s 2x10
45s 1x9+1
DB Simultaneous Curls 3s ecc
35s 2x10
40s 1x8+2
Walk home
Comments:
Long way still to go, but progress made
Music:
Pandora - Like a G6, Tove Lo Talking Body, or similar.
I find myself thinking too much about music now, so enough of that.
An apparent spider bite last Thursday.
Felt the effects progressively on Sat and Sun.
Cut and drained, shots on Monday
Tuesday through Thursday in hospital
When youāre so tired and your breaths are so shallow that you actually feel like you take a short break from breathingā¦what I felt like right before making the drive to have myself admitted
Sat 8.26.17
Bike L15 12 min low rpm
light weights on machines.
comments:
best I have felt in a week so I thought Iād get something in.