Augeleven’s log

[augeleven]

c3w2d4
Jogmill, 10:2
3.2 miles 43:31
PWOBW=237.9

[augeleven]

c3w2d5

--postkidbed--

squat, 3 min rest
245x5
275x3
315x1@9
275x3
245x5

ss w/
DB bench, done during squat rest
50s x10
65s x10x3

RDL
225x8 stopped due to fatigue. so tired

tt: 34 minutes
avg HR: 120
PWOBW: 238.7

[augeleven]

c3w2d6
Jogmill, 5:1
5 miles 67 minutes
avg hr: 147 according to Fitbit
PWOBW: 237.3

Wife has covid. Eldest daughter got a weird rash right before bed. We had pestilence last week with lice. I think tomorrow is either frogs or rivers of blood, so that’s cool.

[broseph]

Wife has covid. Eldest daughter got a weird rash right before bed. We had pestilence last week with lice. I think tomorrow is either frogs or rivers of blood, so that’s cool.

Keep me in the loop vis-à-vis the frogs.

[augeleven]

Wife has covid. Eldest daughter got a weird rash right before bed. We had pestilence last week with lice. I think tomorrow is either frogs or rivers of blood, so that’s cool.

Keep me in the loop vis-à-vis the frogs.

Hah! No frogs yet.

*turns around*

[augeleven]

c3w3d1

Test day

Deadlift
405 beltless DOH
445 hooked
475 hooked +10 PR
500 xfailx2

Incline Bench, 2 min rest
(45,95,115)x10
135x5
155x5x2
135x5x2
PWOBW: 238

[augeleven]

Knee is jacked up. Again
Inappropriatenancykerrigangif.toosoon

[broseph]

Inappropriatenancykerrigangif.toosoon

Snorted out my nose a few times at this. Get well soon.

[augeleven]

thanks @broseph , trying to figure out what hurts and what doesn't slow jogging on a tread mill is in. twisting the foot or bending over at the waist is out.

c3w3d2 test/deload week

jogmill, 5:1
4 miles 53:35
then

OHP, sitting ( for the first ti,e in forever...)
45 pounds x5x5
ss w/ band pullaparts
these hurt a little, gonna add volume to these slowly and see what happens
slow tempo presses are haaaaard.

super slow tempo banded lat pull downs
two choked and doubled red bands x soooooo sloooooow x 2

PWOBW: 238.9 cake. cuz wife birthday. also - she retested for covid and got negative, so that's a big win here.

[augeleven]

1370th post

[augeleven]

c3w3d3. way off plan, but its the last week of the block before I change, so whatever.

earlier
seated OHP
45x10x5 RPE 0 but they hurt a bit. tried to keep the bar speed sloooow.

--post kidbed--
seated OHP, 1 min rest
(45,55,65)x5
75x5@8? not sure what I expected, but not that.
Probably gonna stick with sets of tempo 10s, maybe try 55 next time, maybe just jump up in 5s?
I generally focus on the press in the spring and summer. Not sure if it is a good or bad idea, but we'll see.

jog mill, 4:1
2 miles in 25ish minutes
knee feels a little better, but still tweaks a bit in certain positions. Hoping to test my low bar tomorrow - if that goes sideways I'll just do something else.
PWOBW:239.9

Still not sure what my spring block plan is - I might drop flat benching out for a bit since I seem to just be spinning gears with it.

[augeleven]

c3w3d5

LBBS, test
355x1 @ruh roh, kinda heavy...
375x1 @ maybe had 10 more pounds
+10 pound PR. Last one was a year ago today and Inwas like 30 pounds lighter...
this took me like 40ish minutes

NGPU, 1 min rest
bw x4x10

Push-ups, 1 min rest
5 sets of 10

[augeleven]

c3w3d6
jogmil 10:2 x 3, 5:1 x3
4 miles in 54:15
PWOBW 237.3

seated press, 2 min rest
50x10x5 lytw8t minimum pain?
ss w/ banded pullapartsx15x5


deload week ends. 10 miles/week is my deload mileage. ok.

[augeleven]

Apparently it was no longer my mother frickin’ (keeping it PG) set...

Springtime
c1w1d1

Daily push/pull
50 push-ups 20,15,8,7 1 min rest
20 pullups on new outside pull-up bar in sets of 5 while kids were playing
Gonna shoot for these on nonSundays

Post kidbed, after false start
Kneeling press, 2 min rest
55x10x5 ease peas. Also noticeably less pain.
kneeling >sitting
ss w/ DL warmup

DL, 2 min rest
415x1 no idea on RPE. Straps cuz hands are full of splinters
370x4x2
325x6x2

DB flyes, 1 min rest
20s12x3 trying for max stretch and waiting for my legs

Squat, EMOM
155x4x10. Basically conditioning. Harder than I thought. This will be legs assistance

Concentration Curls, myorepish, switching back n forth
20s x
(R) 20,5,4,3.2
(L) 17,4,3,2,1

Not used to these - I raised my hands to wipe sweat away and sharp spasms went through my arms. Pretty sure this is the way
TT 55 minutes
Avg HR 127
Peak HR 163 EMOM Squats...
PWOBW 235.4 Yay

2nd day of tracking food. I’ll update my streak weekly on Monday

[augeleven]

c1w1d2

chin-ups x5x3
Too sore from yesterday to do push-ups. Gonna just keep them after weights.

—post kidbed—
Jogmill, 10:2
3.1 miles 41:10
Had to stop due to explosive shits.
PWOBW: 234.9 still on target. Yay

[augeleven]

What is this that stands before me?

c1w1d3
Incline bench, 2 min rest
115x10
135x10
145x7
135x2
Not sure If I’m keeping these. 99% sure these going bye bye, and swap in TB rows.

DB bench, 2 min rest
50x12
60x12
65x12x2 I think

EZ curl. 2 min rest
20,40,50x10
55x8or10x3 can’t remember

DB preacher curls, 1 min rest after both arms
20sx10,7
15x10,12

Jogmill, nonwalksies
1.2 miles in 14 minutes
TT: 65 minutes - a lot of setup foolishness
PWOBW: 237.1 are shitty last night, but logged it and (according to Fitbit) was still under maintenance

[augeleven]

c1w1d4
jogmill, 9:1,8:2,4:1 whatever
2.7 miles 35:53
Went out too hard and paid the price
PWOBW 236.6

[augeleven]

c1w1d5

Squat, 2 min rest
295x1 @7.5??
260x4x2
225x6x2

Kneeling Press, 1 min rest
45x10
60x10x5 some pain here

ss w/
TBDL, 1-2 min rest
160x8,250x8
300x6x3. These winded me going from press to these on a minute rest. I took a couple extra minutes here and there

NGPU, EMOM
BW x4x8 ran out of time

Started to do spider spider curls, but maybe later
TT: 62 minutes
PWOBW: 235.8

[augeleven]

c1w1d6
jogmill, 12.5:2.5
6 miles in 1:20:13
PWOBW: 233.7

[augeleven]

Rest day
Random middle of the day weigh-in: 236.0

Diet update - Week 1
7 day avg BW: 235.64 (-2.89 lb)
7 day avg calories: 2231
7 day avg steps 11,211

Using the Fitbit app to track food. I like how it ties into my (alleged) calorie output. I set it to 2 pounds a week loss (1000 calorie deficit). I can get by with 2300 calories a day. And if I go over, then I can hop on the walkmill and atone for my sins. I would love to keep this up until the end of June, but I’m going to try for at least the end of May.