Mike's “I don’t really feel like lifting weights now “ Log

A place to track your progress, or lack thereof

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MikeMullany
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Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#181

Post by MikeMullany » Sat Apr 29, 2023 5:19 am

Friday April 28, 2023

SSB Squat
185 lbs x 5,5,5,5,5 (90 seconds)

DL
265 lbs x 5,5,5,5,5 (90 seconds)

Leg Extensions
45 lbs x 10,10,10 (2 minutes)

Banded GM (blue)
X 12,12,12

Notes: Had an old Nautilus bench in my basement with an attachment for leg curls and extensions I dragged up into the garage. Should be ok for extensions, but I can not get a good ROM for leg curls.

MikeMullany
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Age: 50

Re: Mike's Conjugate Style Training

#182

Post by MikeMullany » Sun Apr 30, 2023 1:38 pm

Sunday April 30, 2023

Dead Stop 60 Degree Incline Pin Press
215 lbs x 1
185 lbs x 3,3,3 (3 minutes)

Decline DB Bench
40 lbs x 15,15,15 (60 seconds)

Pendlay Rows
185 lbs x 10,10
175 lbs x 10,10 (2 minutes)

Rear Delt Raise
5 lbs x 15,15,15 (60 seconds)

Triceps Pressdown
50 lbs x 20,20
40 lbs x 20 (2 minutes)

MikeMullany
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Posts: 437
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Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#183

Post by MikeMullany » Mon May 01, 2023 7:33 am

Saturday April 29, 2023

Airdyne
20 minutes with 20/1:40 intervals x 6

MikeMullany
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Age: 50

Re: Mike's Conjugate Style Training

#184

Post by MikeMullany » Wed May 03, 2023 1:53 am

Tuesday May 2, 2023

SSB Front Squat
195 lbs x 3
215 lbs x 2
235 lbs x 1
245 lbs x 1

SGDL
365 lbs x 1,1,1

Banded Standing Leg Curls
X 10,10,10

Banded Standing Leg Extensions
X 10,10,10

Run
3 miles
33:46
11:14/mile

Notes: Slacking on the running of late and it shows.

MikeMullany
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Posts: 437
Joined: Sun Mar 11, 2018 2:32 pm
Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#185

Post by MikeMullany » Thu May 04, 2023 8:28 am

Thursday May 4, 2023

Paused Bench w bands
155 lbs x 3,3,3,3,3,3,3,3,3,3 (10 x 3, 60 seconds)

Seated DB Press
30 lbs x 12,12,12 (3 minutes)

Pull-ups
BW x 9,8,7,6,5 (3 minutes, 35 total)

Side Raises
10 lbs x 16,12,12 (2 minutes)

BB Curls
45 lbs x 12,12,10 (2 minutes)

MikeMullany
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Posts: 437
Joined: Sun Mar 11, 2018 2:32 pm
Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#186

Post by MikeMullany » Sun May 07, 2023 6:24 am

Saturday May 6, 2023

Hike
Hudson Highlands Black Rock Mt to Hogen Camp
7 miles
950’ elevation
3:55

Notes: Beautiful day for the first hike of the year. Just stretching out the legs a little.

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augeleven
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Age: 43

Re: Mike's Conjugate Style Training

#187

Post by augeleven » Sun May 07, 2023 7:10 am

MikeMullany wrote: Sun May 07, 2023 6:24 am Saturday May 6, 2023

Hike
Hudson Highlands Black Rock Mt to Hogen Camp
7 miles
950’ elevation
3:55

Notes: Beautiful day for the first hike of the year. Just stretching out the legs a little.
Nice!

MikeMullany
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Posts: 437
Joined: Sun Mar 11, 2018 2:32 pm
Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#188

Post by MikeMullany » Mon May 08, 2023 12:39 pm

Thanks. This is like hiking LP. Add a little mileage and elevation to each hike to prepare for the High Peaks.

Monday May 8, 2023

SSB Squat
205 lbs x 5,5,5,5,5 (5x5, 90 seconds)

DL
285 lbs x 5,5,5,5 (5x4, 90 seconds)

Leg Extensions, 1 second pause at top)
45 lbs x 12,12,12 (60 seconds)

Banded Good Morning, blue
X 15,15,15

MikeMullany
Registered User
Posts: 437
Joined: Sun Mar 11, 2018 2:32 pm
Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#189

Post by MikeMullany » Wed May 10, 2023 5:38 pm

Wednesday May 10, 2023

ME Upper

Spoto Press, 3 second pause
205 lbs x 1,1
210 lbs x 1,1
215 lbs x 1,1,1,1,1,1 (60 seconds)

Incline DB Press
40 lbs x 12,12,12 (60 seconds)

Pendlay Rows
185 lbs x 10,10,10,10 (2 minutes)

Face-pulls
X 15,15,15 (2 minutes)

Standing EZ Bar OH Extensions
75 lbs x 12,12,10 (3 minutes)

Notes: Don’t have much more room to add weight in the dumbbell lifts, so I’ll have to keep to high reps and shirt rest.

MikeMullany
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Posts: 437
Joined: Sun Mar 11, 2018 2:32 pm
Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#190

Post by MikeMullany » Fri May 12, 2023 6:18 pm

Friday May 12, 2023

ME Lower

SSB Front Squat
225 lbs x 1
245 lbs x 1
255 lbs x 1

RDL
225 lbs x 5,5,5

Banded Standing Leg Curls, (blue)
X 15,15,15

Banded Standing Leg Extensions (blue)
X 12,12,12

Notes: Front squat was not an all out effort at all.

MikeMullany
Registered User
Posts: 437
Joined: Sun Mar 11, 2018 2:32 pm
Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#191

Post by MikeMullany » Sun May 14, 2023 4:57 am

Saturday May 13, 2023

Run
20 minutes
1.77 miles
11:18

Notes: I have had very little desire to run lately. I have never really enjoyed it per se, but have generally stayed consistent with it. Not so much now. Hiking g season is coming up, and I initially added the running as a way to help with the long walks out on a lot of the Adirondack hikes. Not sure what I will do here, but at 50 years old, between lifting, hiking, golfing, running and my job, the net effect of all seems to be taking its toll on me.

MikeMullany
Registered User
Posts: 437
Joined: Sun Mar 11, 2018 2:32 pm
Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#192

Post by MikeMullany » Mon May 15, 2023 8:26 am

Sunday May 14, 2023

Paused Bench w bands
170 lbs x 3,3,3,3,3,3,3,3,3,3 (10 x3, 90 seconds)

Strict Press
105 lbs x 10,9,7 (3 minutes)

Chins
BW x 12,8,7,6,5 (3 minutes)

Single Arm DB Row
30 lbs x 20

DB Side Raises
10 lbs x 14,12,11 (2 minutes)

Notes: Still feeling my way through this type of training. Will need to lower the weight in strict presses in the 8-12 rep range and raise it on the max out DB row.

MikeMullany
Registered User
Posts: 437
Joined: Sun Mar 11, 2018 2:32 pm
Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#193

Post by MikeMullany » Wed May 17, 2023 4:23 pm

Wednesday May 17, 2023

DE Lower

SSB Squat
220 lbs x 5,5,5,5,5 (5x5, 2-2 1/2 minutes)

DL
310 lbs x 5,5,5 (2 minutes)

Leg Extensions, 1 second pause at top
45 lbs x 15,15,15 (60 seconds)

Banded Good Morning, (blue)
X 20,20,20

Airdyne
20 minutes, easy/moderate

MikeMullany
Registered User
Posts: 437
Joined: Sun Mar 11, 2018 2:32 pm
Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#194

Post by MikeMullany » Sat May 20, 2023 1:56 pm

Friday May 19, 2023

ME Upper

Bench w Chains (60 lbs)
215 lbs x 1
185 lbs x 3,3,3 (3 minutes)

45 Degree Incline Barbell Bench
100 lbs x 10,10,12 (3 minutes)

Seated Banded Row (green)
X 15,15,15,15 (30 seconds)

Rear Delt Raise
5 lbs x 15,15,15 (2 minutes)

LTE w Dumbells
30 lbs x 12,12,8 (3 minutes)

Notes: Incline BB benching has a tendency to bother my shoulders, so went fairly light here, but can probably go heavier next time. I love benching with chains.

MikeMullany
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Posts: 437
Joined: Sun Mar 11, 2018 2:32 pm
Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#195

Post by MikeMullany » Mon May 22, 2023 5:41 am

Sunday May 21, 2023

Hike
Fishkill Ridge (Hudson Highlands)
8.18 miles
1861’ elevation gain
5:10


Notes: Pretty cool hike for this area. Steep climbing right from the trailhead, and not crowded on the trails.

MikeMullany
Registered User
Posts: 437
Joined: Sun Mar 11, 2018 2:32 pm
Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#196

Post by MikeMullany » Fri May 26, 2023 1:33 am

Thursday May 25, 2023

DE Upper

Paused Bench
180 lbs x 3,3,3,3,3,3,3,3,3,3 (10 x 3, 90 seconds)

Seated DB Press
30 lbs x 12,12,12,12 (3 minutes)

Pull-ups
BW x 11,7,6,5,4 (3 minutes)

Reverse Grip BB Rows
85 lbs x 20
75 lbs x 20
65 lbs x 20 (2 minutes)

DB Side Raises
10 lbs x 12,12,10 (2 minutes)

Notes: Worked late 2 of the past 3 nights and played golf the other day, so felt both tired and strong for this WO if that makes sense. Need to add weight or shorten rest for DB presses next time.

MikeMullany
Registered User
Posts: 437
Joined: Sun Mar 11, 2018 2:32 pm
Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#197

Post by MikeMullany » Sat May 27, 2023 8:23 am

Friday May 26, 2023

DE Lower

SSB Squat
235 lbs x 3,3,3,3,3,3 (6 x 3, 2 minutes)

DL
330 lbs x 3,3,3,3 (4 x 3, 2 minutes)

Leg Extensions, 1 sec pause at top
55 lbs x 15,15,15 (60 seconds)

Banded GM, blue
X 20,20,20

MikeMullany
Registered User
Posts: 437
Joined: Sun Mar 11, 2018 2:32 pm
Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#198

Post by MikeMullany » Tue May 30, 2023 1:31 am

Monday May 29, 2023

ME Upper

CG Rack Bench w chains (60 lbs)
205 lbs x 1
215 lbs x 1
225 lbs x 1
202 lbs x 2,2

Dead Stop LTE w Barbell
65 lbs x 6
75 lbs x 6
85 lbs x 6
75 lbs x 6 (3 minutes)

Pendlay Row
135 lbs x 12
155 lbs x 12
175 lbs x 12
185 lbs x 12 (2 minutes)

Facepulls, (red band)
X 15,15,15 (2 minutes)

2”
Deficit Push-ups
X 25,15,12 (60 seconds)

MikeMullany
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Posts: 437
Joined: Sun Mar 11, 2018 2:32 pm
Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#199

Post by MikeMullany » Thu Jun 01, 2023 4:07 pm

Thursday June 1, 2023

ME Lower

2 Second Paused SSB Box Squat
155 lbs x 3
205 lbs x 2
225 lbs x 1
245 lbs x 1
265 lbs x 1
285 lbs x 1
295 lbs x 1
265 lbs x 2

2.25” Deficit DL
315 lbs x 5
345 lbs x 4
365 lbs x 3

Banded Leg Curls (Blue)
X 20,20,15 (30 seconds)

Banded Leg Extensions (Blue )
X 15,15,15 (30 seconds)

MikeMullany
Registered User
Posts: 437
Joined: Sun Mar 11, 2018 2:32 pm
Location: Seaford, NY
Age: 50

Re: Mike's Conjugate Style Training

#200

Post by MikeMullany » Sun Jun 04, 2023 7:19 pm

Saturday June 3, 2023

Hike, Bear Mt
West Mt to the Timp
9.5 miles
2253’ elevation gain
7 hours

Notes: Tough hike for this region. Perhaps just out of hiking shape, but this felt like a much harder, longer hike.

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