Mike's “I don’t really feel like lifting weights now “ Log
Moderator: Chebass88
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- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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.
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.
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- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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)
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)
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- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
Saturday April 29, 2023
Airdyne
20 minutes with 20/1:40 intervals x 6
Airdyne
20 minutes with 20/1:40 intervals x 6
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- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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.
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.
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- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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)
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)
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- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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.
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.
- augeleven
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Re: Mike's Conjugate Style Training
Nice!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.
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- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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
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
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- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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.
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.
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- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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.
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.
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- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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.
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.
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- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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.
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.
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- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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
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
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- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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.
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.
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- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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.
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.
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- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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.
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.
-
- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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
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
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- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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)
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)
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- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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)
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)
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- Registered User
- Posts: 455
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 50
Re: Mike's Conjugate Style Training
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.
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.