T Nation

Velvet's Lifting and Other Fun Stuff Log

10/14/21

Cardio

Running: ~30 minutes

Hit some trails with the pup this afternoon. Wasn’t the most productive run as she was just totally distracted and lazy today. Normally she’s a ball of energy but she didn’t have the juice today. Decided to just enjoy the nice weather and take what I could get and let her sniff whatever she found interesting.

10/15/21

Bench workout

GIANT SETS (row - bench - core)

DB row:
70x4x6
70x1x5

Axle bench:
50x10
120x5
145x5
165x5
185x5

Band ab crunch:
5x10

GIANT SETS (bench - band - hang)

Axle bench:
150x5x10

Band face pulls:
5x10

Hang board shrug:
5x10

SUPER SETS (band - skull)

Band pushdowns:
3x10

EZ bar skull crushers:
45x3x10

Solid bench workout. Last rep of the last supplemental set was the only truly challenging bench rep, I’ll take that. Plate change rests between the main work, 90s between supplemental, and 30s between assistance exercises.

Got a long run planned for this weekend, probably Sunday.

10/17/21

Cardio

Running: ~10 miles (4.35 trail + 5.8 road)

I’m writing this log entry after laying on the floor and drinking half a beer. Needed a delicious pain reliever after running the farthest I’ve ever ran in my life.

This wasn’t particularly challenging on the lungs as I didn’t push the pace much, today was more about surviving the distance.

I had my fiancee drop me off at a trail head, then took the trails north for a while, and when I reached the northern end of the nature preserve took the road back home.

Had a few short stops on the hike to gather my bearings and do a tick check after tall grass, and a couple spots where it was steep enough to become a brisk hike, but mostly kept moving. No stopping once I got to the pavement.

I’ll never love running, much the same way I’ll never actually love lifting, but I get the appeal it has to some folks.

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10/21/21

Leg workout

SUPER SETS (squat - core)

SSB box squats:
45x10
95x5
135x5
185x3
205x4x6

Ab wheel:
5x6

SSB Hise shrugs:
205x8

SUPER SETS (pull - core)

Mat pulls: (7)
135x5
225x5
275x5
315x5
355x5

Dip bar leg raise:
5x6

BB shrugs:
275x6

Pistol box squats:
x25/leg

Mondays workout happening on Thursday. Work has been wild this week and I’m just getting to this now. Planned to get a regular lifting week in, then deload next week leading up to the race. I’ll just finish this week slowly until then and call it good.

10/22/21

Press workout part 1

GIANT SETS (chin - press - core)

NG chins: (super close grips)
5x14

Axle press:
50x10
80x5
105x5
115x3
125x4
105x8

Band oblique crunch:
5x10/side

Just got the main work done tonight, will finish the rest tomorrow. Discovered a new grip for chins that I hadn’t seen as an option before tonight. Those went pretty well and got a hell of a lat pump. Volume PR for sure. Press was pretty whatever today, not much to give there this time around.

8/23/21

Press workout part 2

GIANT SETS (press - raise - band)

Axle clean and push press away:
80x10
105x4x8

Lateral raise:
15x4x10

Band pull aparts:
4x25

Lateral raise:
10x50 rest/pause

Second half of the workout. Going to get the assistance portion in later today or tomorrow. Not in a big rush to do much of anything lifting wise lately.

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10/25/21

Assistance

SUPER SETS (dips - curls)

Dips:
3x20

Axle curls:
40x3x20

Cardio

1 mile treadmill run @ 7mph

Slow rolling through the week still. Realized I have another full week before the race, had myself ahead of schedule thinking it was this coming weekend. Hate the treadmill but it’s dark and raining now so figured I’d just get something quick and easy in.