Augeleven’s log
Moderator: Chebass88
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
Diet day 17/42
202.7/202.1
Late night binge last night
Supposed to squat but couldn’t do it
I might need a break or something
202.7/202.1
Late night binge last night
Supposed to squat but couldn’t do it
I might need a break or something
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
Diet day 17/30 - dropping the added days, as I’m generally too stressed and don’t need more
Was able to squat and RDL before family got home
GGBB 4.2
Squat
260x6@8ish
260x3x5
RDL
185x8x3 I suck at these. Have a hard time feeling these not in the lower back. Hoping I can improve my mechanics with these.
Was able to squat and RDL before family got home
GGBB 4.2
Squat
260x6@8ish
260x3x5
RDL
185x8x3 I suck at these. Have a hard time feeling these not in the lower back. Hoping I can improve my mechanics with these.
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
treadmill, 14:1
6 miles in 1:16:55
Dips
bw x10
+35x10x3, x8
cable single leg extensions
a bunch of mucking about
20x15x2
6 miles in 1:16:55
Dips
bw x10
+35x10x3, x8
cable single leg extensions
a bunch of mucking about
20x15x2
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
Diet day 18/40
201.7/202.1
GGBB 4.4
Beat the family home again
jogmill , interval pyramid
2.5 miles in 27 minutes. Pushed it to get the even number
**At the Y**
Press
110x6@9 bar was getting out front
110x4x4
—ss w/
NGPU
BW x12, x6x8
Incline Bench
145x8@8.5, x5x4
cable row
70x15,5
60x8
Upright row assuming the bar weighs 10
60x12
70x10
Lateral Raise machine
70x10
60x6
50x8
Triceps pushdown no rest
42.5x20
35x7
30x7
25x7
20x10
15x10
Cable hammer curls
35x15
30x7
25x7
20x7
15x7
Time: 50-55 minutes, while girls were in ballet
ETA cable lateral raises
Empty x15
5 x8
201.7/202.1
GGBB 4.4
Beat the family home again
jogmill , interval pyramid
2.5 miles in 27 minutes. Pushed it to get the even number
**At the Y**
Press
110x6@9 bar was getting out front
110x4x4
—ss w/
NGPU
BW x12, x6x8
Incline Bench
145x8@8.5, x5x4
cable row
70x15,5
60x8
Upright row assuming the bar weighs 10
60x12
70x10
Lateral Raise machine
70x10
60x6
50x8
Triceps pushdown no rest
42.5x20
35x7
30x7
25x7
20x10
15x10
Cable hammer curls
35x15
30x7
25x7
20x7
15x7
Time: 50-55 minutes, while girls were in ballet
ETA cable lateral raises
Empty x15
5 x8
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
Diet day 19/40
201.7/202.1 again
GGBB 4.5
BANC
— ss w/—
Deadlift warm-ups
Deadlift
375x8@9, x4x4
SSB Squat
220x10@8.5, x5x4
Trap bar shrugs
210x20
230x20,12,12
Cable row
90x15
100x15,12,10
Cable leg curl
30x15,10,8
EZ Curl
60x10,8,6
Lateral Raise
20s x12,10,10
Time 1:40
201.7/202.1 again
GGBB 4.5
BANC
— ss w/—
Deadlift warm-ups
Deadlift
375x8@9, x4x4
SSB Squat
220x10@8.5, x5x4
Trap bar shrugs
210x20
230x20,12,12
Cable row
90x15
100x15,12,10
Cable leg curl
30x15,10,8
EZ Curl
60x10,8,6
Lateral Raise
20s x12,10,10
Time 1:40
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
Diet day 20/40
203.0/202.2
GGBB 4.6
Jogmill, 14:1
6 miles in 1:17
203.0/202.2
GGBB 4.6
Jogmill, 14:1
6 miles in 1:17
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
Diet day 20/40
201.5/202.1
GGBB 5.1
pullaparts
Green x 20x3,15
—ss w/—
Bench warmup
Bench
215x6@9 with wraps
215x3x5
—ss w/
NGPU
BW x8
+30x6@9
+30 x4x4
NGCBP
150x12 oops misload
160x11@9
160x7,6,6,5
—ss w/
Upright Row
60x12,12,10,10
DB Flyes
20s x13,20
25s x10?
—ss w/
Tricep Pushdown
40x15x3
Not happy about the dip in bench performance. Gonna commit to keeping the weight reps and sets the same on bench for a couple of weeks and pushing the NGCBP.
Also commuting to using wrist wraps on top sets.
ETA
EZ curl
50 x15x3
201.5/202.1
GGBB 5.1
pullaparts
Green x 20x3,15
—ss w/—
Bench warmup
Bench
215x6@9 with wraps
215x3x5
—ss w/
NGPU
BW x8
+30x6@9
+30 x4x4
NGCBP
150x12 oops misload
160x11@9
160x7,6,6,5
—ss w/
Upright Row
60x12,12,10,10
DB Flyes
20s x13,20
25s x10?
—ss w/
Tricep Pushdown
40x15x3
Not happy about the dip in bench performance. Gonna commit to keeping the weight reps and sets the same on bench for a couple of weeks and pushing the NGCBP.
Also commuting to using wrist wraps on top sets.
ETA
EZ curl
50 x15x3
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
Treadmintervals
2.7 miles in 28:45
2.7 miles in 28:45
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
**This week in push-ups and sit-ups**
push-ups/sit-ups
1/29 - 28/12 plus 30 for missing 1/28
1/30 - 28/12
1/31 - 28/12
2/1 - 28/12
2/2 - 28/12
2/3 -28/12
2/4 - 28/12
push-ups/sit-ups
1/29 - 28/12 plus 30 for missing 1/28
1/30 - 28/12
1/31 - 28/12
2/1 - 28/12
2/2 - 28/12
2/3 -28/12
2/4 - 28/12
Last edited by augeleven on Sun Feb 05, 2023 7:31 pm, edited 2 times in total.
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
Accidentally edited over this day instead of quoting it. Here is a reconstruction
GGBB 5.2
At the Y
squat
265x8@9, x4x4
—ss w/—
Dips
BW x12
+25 x10
+45 x10, x6x5
Leg Press
3 plates x10x3
Seated leg curl
90x10
leg extension
100x15
120x10
Time : 50 minutes
After kidbed
Lat Pulldown
110x15,12,10
GGBB 5.2
At the Y
squat
265x8@9, x4x4
—ss w/—
Dips
BW x12
+25 x10
+45 x10, x6x5
Leg Press
3 plates x10x3
Seated leg curl
90x10
leg extension
100x15
120x10
Time : 50 minutes
After kidbed
Lat Pulldown
110x15,12,10
Last edited by augeleven on Wed Feb 01, 2023 4:33 pm, edited 2 times in total.
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
Still on day 20/40…
203.0/202.2
GGBB 5.3
Jogmill, 19:1
6 miles in 1:16:17
Knee started feeling weak 2 miles in. Ran through it and focused on form. I’m assuming this is related to me pushing yesterdays squat top set and/or novel legpress and curl/extension stress?
I was watching Carter on Netflix - which is a Korean apocalyptic shootemup. The first person video game cinematography made trip a couple of times- very dizzying.
203.0/202.2
GGBB 5.3
Jogmill, 19:1
6 miles in 1:16:17
Knee started feeling weak 2 miles in. Ran through it and focused on form. I’m assuming this is related to me pushing yesterdays squat top set and/or novel legpress and curl/extension stress?
I was watching Carter on Netflix - which is a Korean apocalyptic shootemup. The first person video game cinematography made trip a couple of times- very dizzying.
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
Diet day 20/40 still…although so far so good
201.9/202.2
GGBB 5.4
jogmill, interval pyramid
2.5 miles in 27 minutes
At the Y
Incline bench someone was in the rack…
155x9@9
155x5x4
—ss w/—
NGPU
BW x12,8,8,6,5
Press
115x3@9 dammit
105x3x3,x2
Lateral raise machine
70x12
60x10
rear delt row
110x15
110x10
stepmill
4 slow minutes waiting for my arms to come back on line
tricep pushdown
50x15,42.5x10,35x5,30x5,25x10
30x10
cable curl
35x15,10,9
Time: 45ish minutes
I have a rushing my rest periods issue in public
201.9/202.2
GGBB 5.4
jogmill, interval pyramid
2.5 miles in 27 minutes
At the Y
Incline bench someone was in the rack…
155x9@9
155x5x4
—ss w/—
NGPU
BW x12,8,8,6,5
Press
115x3@9 dammit
105x3x3,x2
Lateral raise machine
70x12
60x10
rear delt row
110x15
110x10
stepmill
4 slow minutes waiting for my arms to come back on line
tricep pushdown
50x15,42.5x10,35x5,30x5,25x10
30x10
cable curl
35x15,10,9
Time: 45ish minutes
I have a rushing my rest periods issue in public
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
bonus round:
EZ curl facepulls
50x10
40x15,12
--ss w/--
upright row
50x10
40x12,8
Full ROM tempo front raises
20x9x3 failing on 9th rep
Upright row, myoreps
20x15, x5,5,4
ok lateral delts are fried now
Got this workout from:
I'm hoping doing more accessories helps my press
EZ curl facepulls
50x10
40x15,12
--ss w/--
upright row
50x10
40x12,8
Full ROM tempo front raises
20x9x3 failing on 9th rep
Upright row, myoreps
20x15, x5,5,4
ok lateral delts are fried now
Got this workout from:
I'm hoping doing more accessories helps my press
-
- Registered User
- Posts: 5129
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Yescebo Rising - Aug does GGBB
I just saw a headline, I think in Runners World, that according to a new study people with terrible form aren’t much less efficient or more injury prone than anyone else. Which isn’t totally relevant here, bc I took your log to mean you focused on your form bc of something that had likely already happened, but I thought it was a cool headline so shared it anyway.augeleven wrote: ↑Tue Jan 31, 2023 8:05 pm Still on day 20/40…
203.0/202.2
GGBB 5.3
Jogmill, 19:1
6 miles in 1:16:17
Knee started feeling weak 2 miles in. Ran through it and focused on form. I’m assuming this is related to me pushing yesterdays squat top set and/or novel legpress and curl/extension stress?
I was watching Carter on Netflix - which is a Korean apocalyptic shootemup. The first person video game cinematography made trip a couple of times- very dizzying.
If I tried to watch a first person shooter while on my exercise bike I think I would fall off for sure.
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
Diet day 21/40
201.9/202.1
GGBB 5.5
Deadlift
385x8@9 PR
385x4x4 4s across PR
SSB Squat
230x8@9
230x4x4 might have done 5 sets
Cable row
110x15,12,9
90x12
Cable leg curl
30x15,10,7
EZ Curl
60x10,10,8,8
40x15x2
Facepull
40x20,20,12
Time like 2 hours
201.9/202.1
GGBB 5.5
Deadlift
385x8@9 PR
385x4x4 4s across PR
SSB Squat
230x8@9
230x4x4 might have done 5 sets
Cable row
110x15,12,9
90x12
Cable leg curl
30x15,10,7
EZ Curl
60x10,10,8,8
40x15x2
Facepull
40x20,20,12
Time like 2 hours
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
21/40
202.9/202.2
Jogmill 19:1
6 miles in 1:13:45
Need to start back up with leg blasters and with the box steps.
202.9/202.2
Jogmill 19:1
6 miles in 1:13:45
Need to start back up with leg blasters and with the box steps.
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
Diet day 21/40 should be done. Seriously spinning gears
-NM-/202.3
GGBB 6.1
Facepulls
40x20,50x15x3
—ss w/—
Bench warmup
Bench
215x6@9 with wraps
215x3x5 last 4 sets paused
—ss w/
NGPU
BW x8
+25 x8@9
+25 x4,4,5,5
NGCBP
165x10@9
165x6x4
—ss w/
Upright Row
60x15,12,10,8
DB Flyes
25s x13,10,10
—ss w/
Tricep Pushdown
50x10
45x10
40x12
Time 77 minutes
Bench goals for next week - 215x6 and sets of 4
-NM-/202.3
GGBB 6.1
Facepulls
40x20,50x15x3
—ss w/—
Bench warmup
Bench
215x6@9 with wraps
215x3x5 last 4 sets paused
—ss w/
NGPU
BW x8
+25 x8@9
+25 x4,4,5,5
NGCBP
165x10@9
165x6x4
—ss w/
Upright Row
60x15,12,10,8
DB Flyes
25s x13,10,10
—ss w/
Tricep Pushdown
50x10
45x10
40x12
Time 77 minutes
Bench goals for next week - 215x6 and sets of 4
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
Jogmill, interval pyramid
2.5 miles in 26:48
2.5 miles in 26:48
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
**This week in push-ups and sit-ups!**
Pu/Si
2/5 - 30/15 30 was hard.
2/6 - 30/15
2/7 - 30/15
2/8 - 30/15 30 felt easy today
Pu/Si
2/5 - 30/15 30 was hard.
2/6 - 30/15
2/7 - 30/15
2/8 - 30/15 30 felt easy today
Last edited by augeleven on Wed Feb 08, 2023 7:54 pm, edited 1 time in total.
- augeleven
- Registered User
- Posts: 4463
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Yescebo Rising - Aug does GGBB
Diet day ??? I think I’m gonna reset the count
1/14 do or di(c)e
202.1/202.3
GGBB 6.2
Not at the Y
squat
270x7@8.5
—ss w/—
Dips
BW x13
+35x10x6
This took 45ish minutes
I am going to do did the rest tonight
RDL *I suck at these…*
135x10
165x10
185x13
205x10
225x10x3 sick low back pump, so I guess I did them wrong again.
Tri Set
BARNC
Orange x15, Green x12
cable row
110x18,15
BANC
Orange x8,10
*** by the way, do it di(c)e is old school punishment style dieting. If my calories go over 3k, I have to do 10 rounds with my exercise dice I got for Christmas last year.
1/14 do or di(c)e
202.1/202.3
GGBB 6.2
Not at the Y
squat
270x7@8.5
—ss w/—
Dips
BW x13
+35x10x6
This took 45ish minutes
I am going to do did the rest tonight
RDL *I suck at these…*
135x10
165x10
185x13
205x10
225x10x3 sick low back pump, so I guess I did them wrong again.
Tri Set
BARNC
Orange x15, Green x12
cable row
110x18,15
BANC
Orange x8,10
*** by the way, do it di(c)e is old school punishment style dieting. If my calories go over 3k, I have to do 10 rounds with my exercise dice I got for Christmas last year.