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

[MikeMullany]

Wednesday March 6, 2024

WU
RDL
Lat Pulldown
Triceps Pressdown
DB Hammer Curls
X 20 x 2

HB Squat
Bar x 10,10,10
135 lbs x 5
185 lbs x 2
205 lbs x 1
225 lbs x 5,5,5

Press
Bar x 10,10,10
65 lbs x 5
95 lbs x 2
105 lbs x 1
107.5 lbs x 5,5,5

Banded Pull-Apart
X 20,20,20

[MikeMullany]

Saturday March 9, 2024

WU
RDL
Press
Squat
10 x 3
Lat Pulldown
Triceps Pressdown
DB Hammer Curls
20 x 2

HB Squat
135 lbs x 5
185 lbs x 2
225 lbs x 1
230 lbs x 5,5,5 (4 minutes)

Bench
Bar x 10,10,10
135 lbs x 5
155 lbs x 2
170 lbs x 1
175 lbs x 5,5,5 (3 minutes)

Facepull
X 20,20,20

[MikeMullany]

Sunday March 9, 2024

WU

RDL
Press
Squat
10 x 3
Lat Pulldown
Triceps Pressdown
DB Hammer Curls
20 x 2

DL
135 lbs x 5
225 lbs x 5
275 lbs x 5
315 lbs x 5

Press
65 lbs x 5
85 lbs x 4
95 lbs x 2
105 lbs x 1
110 lbs x 5,5,5

Chins
BW x 8

Run
2 miles
21:35
10:46/mile
165 SPM

[MikeMullany]

Wednesday March 13, 2024

WU
RDL
Press
Squat
10 x 3
Lat Pulldown
Triceps Pressdown
DB Hammer Curls
20 x 2

HB Squat
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
235 lbs x 5,5,5

Bench
Bar x 5,5,5
135 lbs x 5
155 lbs x 2
175 lbs x 1
180 lbs x 5,5,5

Lat Pulldown
110 lbs x 17

Notes: First time squats have felt hard-ish since I started this LP. Hard day at work, followed by walking 9 holes in a hilly course. 51 isn’t 41. It isn’t even 48. OK. Complaints about feeling old are over now. Also, these WO’s are taking too long to do in the morning g before work. Need a new schedule or else setting the alarm for 3:30 instead of 4.

[cgeorg]

Hard day at work, followed by walking 9 holes in a hilly course.

Hell yeah

Need a new schedule or else setting the alarm for 3:30 instead of 4.

Hell no

[MikeMullany]

Friday March 15, 2024

WU
RDL
Press
Squat
10 x 3
Lat Pulldown
Triceps Pressdown
DB Hammer Curls
20 x 2

HB Squat
135 lbs x 5
185 lbs x 2
225 lbs x 1
245 lbs x 1
265 lbs x 1
275 lbs x 1
240 lbs x 5

RFE Split Squat
10 lbs x 12

Banded Pull-Aparts
X 20,20,20

Notes: I could probably grind through and milk out another 4-5 sessions on this LP, but I don’t see anything good coming of it, only extra fatigue and injury. RFE split squats are great at highlighting what an uncoordinated human being I am.

[MikeMullany]

.

MikeMullany wrote: ↑
Hard day at work, followed by walking 9 holes in a hilly course.
Hell yeah
Need a new schedule or else setting the alarm for 3:30 instead of 4.
Hell no
I’m a terrible sleeper, so it’s really not that bad. Still can’t believe how shot my legs were after that round.

[MikeMullany]

Saturday March 16, 2024

WU
RDL
Press
Squat
10 x 3
Lat Pulldown
Triceps Pressdown
DB Hammer Curls
20 x 2

Press
65 lbs x 5
85 lbs x 4
95 lbs x 3
105 lbs x 2
115 lbs x 1
120 lbs x 1
125 lbs x 1
130 lbs x 1
100 lbs x 3,3,3

Fat Bar Pull-ups
BW x 4,4,4

Banded Row
X 20,20,20

[MikeMullany]

Sunday March 17, 2024

WU
RDL
Press
Squat
10 x 3
Lat Pulldown
Triceps Pressdown
DB Hammer Curls
20 x 2



DL
135 lbs x 5
225 lbs x 3
275 lbs x 2
315 lbs x 1
335 lbs x 5

[MikeMullany]

Wednesday March 20, 2024

WU
RDL
Press
Squat
10 x 3
Lat Pulldown
Triceps Pressdown
DB Hammer Curls
20 x 2

Bench
Bar x 5,5,5
135 lbs x 5
155 lbs x 4
175 lbs x 3
185 lbs x 2
195 lbs x 1
205 lbs x 1
215 lbs x 1
160 lbs x 4,4,4

Lat Pulldown
100 lbs x 10,10

Triceps Pressdown
50 lbs x 15,15

Notes: I feel like my strength has been slow to come back, and the part that I’m having g a hard time with, is that I don’t really care that much. I seem to be in a funk that usually comes after a good run of training.

[MikeMullany]

Wednesday March 20, 2024

WU
RDL
Press
Squat
10 x 3
Lat Pulldown
Triceps Pressdown
DB Hammer Curls
20 x 2

Bench
Bar x 5,5,5
135 lbs x 5
155 lbs x 4
175 lbs x 3
185 lbs x 2
195 lbs x 1
205 lbs x 1
215 lbs x 1
160 lbs x 4,4,4

Lat Pulldown
100 lbs x 10,10

Triceps Pressdown
50 lbs x 15,15

Notes: I feel like my strength has been slow to come back, and the part that I’m having g a hard time with, is that I don’t really care that much. I seem to be in a funk that usually comes after a good run of training.

[DCR]

Notes: I feel like my strength has been slow to come back, and the part that I’m having a hard time with, is that I don’t really care that much. I seem to be in a funk that usually comes after a good run of training.

Suggestion, should you break out of the funk (and that perhaps itself may break the funk): higher rep work, by which I mean the 6-10 range. My experience after a layoff for surgery or otherwise (and I include the initial part of the work back up as being a portion of the layoff, because the stress is so little) is that you'll have had some muscle atrophy, and running low rep work won't bring that muscle back. Handle that, and the strength will follow along more quickly than it otherwise would.

[MikeMullany]

Good thoughts. I have always enjoyed running Hanleys HVLF stuff for bench, but can’t quite figure it out for lower body. High reps on squats just seem to make me eternally sore with achy joints now. Goi g to visit the in-laws next week, so will give some thought as to a plan goi g forward.

Thursday March 21, 2024

WU
RDL
Press
Squat
10 x 3
Lat Pulldown
Triceps Pressdown
DB Hammer Curls
20 x 2

HB Squat
135 lbs x 5
185 lbs x 3
225 lbs x 1
245 lbs x 1
265 lbs x 1
285 lbs x 1
225 lbs x 4,4,4,4

Banded Pull Aparts
X 20,20,20,20

[MikeMullany]

Friday March 22, 2024

WU
RDL
Press
Squat
10 x 3
Lat Pulldown
Triceps Pressdown
DB Hammer Curls
20 x 2

Press
65 lbs x 5
85 lbs x 4
95 lbs x 3
105 lbs x 2
115 lbs x 1
120 lbs x 1
125 lbs x 1
130 lbs x 1
100 lbs x 4,4,4,4

Chins
BW x 6,6

Banded Tricep Pressdown
X 20,20

[MikeMullany]

Sunday March 24, 2024

WU
RDL
Press
Squat
10 x 3
Lat Pulldown
Triceps Pressdown
DB Hammer Curls
20 x 2

DL
135 lbs x 5
225 lbs x 4
275 lbs x 3
315 lbs x 2
335 lbs x 1
355 lbs x 5 @7

RDL
225 lbs x 6,6

Pendlay Row
155 lbs x 10,10

BB Curls
45 lbs x 12,12

Notes: First WO in a long time I feel stronger than the previous WO.

[MikeMullany]

Monday March 25, 2024

WU
RDL
Press
Squat
Lat Pulldown
Triceps Pressdown
DB Hammer Curls

Bench
135 lbs x 5
155 lbs x 4
175 lbs x 3
195 lbs x 2
205 lbs x 1
215 lbs x 1
225 lbs x 1
165 lbs x 4,4,4,4,4

Lat Pulldown
110 lbs x 14,5,3

Triceps Pressdown
50 lbs x 20,16

[MikeMullany]

Wednesday March 27, 2024

Squat
Bar x 10,10,10
135 lbs x 5
185 lbs x 2
225 lbs x 1
245 lbs x 1
265 lbs x 1
275 lbs x 1
285 lbs x 1
225 lbs x 3,3,3

Bench
Bar x 10,10,10
135 lbs x 5
155 lbs x 5
175 lbs x 3
185 lbs x 3
195 lbs x 3
205 lbs x 3

DL
135 lbs x 5
225 lbs x 3
275 lbs x 2
315 lbs x 1
365 lbs x 1
315 lbs x 3

PG Chins
BW x 6,6

Eliptical
20 minutes

Notes: Did this WO in a very nice health club in Arizona while visiting g the in laws. There are times I miss being a member in a gym, especially a nice gym. The bars were awful, benches slippery, no chalk allowed, and the layout was way too crowded, but the place was clean, cardio equipment was modern, and it had a very nice locker room with a large sauna, steam room. Did 25 minutes in the sauna, cold shower, 10 in the steam, another cold shower, dressed and had a nice breakfast in their cafe. I felt like a real swell.

[DCR]

Notes: Did this WO in a very nice health club in Arizona while visiting g the in laws. There are times I miss being a member in a gym, especially a nice gym. The bars were awful, benches slippery, no chalk allowed, and the layout was way too crowded, but the place was clean, cardio equipment was modern, and it had a very nice locker room with a large sauna, steam room. Did 25 minutes in the sauna, cold shower, 10 in the steam, another cold shower, dressed and had a nice breakfast in their cafe. I felt like a real swell.

Between the session and the after, looks like you spent a few hours there. I’d have done the same.

[MikeMullany]

Oh yeah. I used to love doing that, and miss it. Now it’s try to get a lift or two in before work in the morning g. Always up against a clock.

Thursday April 28, 2024

Seated Arnold Press
15 lbs x 12
20 lbs x 12
25 lbs x 12
30 lbs x 12
35 lbs x 12
40 lbs x 12

Cable Rows
50 lbs x 12
60 lbs x 12

Triceps Pressdown
30 lbs x 15,15

Incline Treadmill Walking
30 minutes

Notes: Two other things I realized I miss about being in a gym. Cable Rows are my favorite rowing variant, and incline treadmill walking is my preferred form of cardio. I didn’t today, but I would throw 20 lbs in my knapsack, and it’s the best way to prepare for hiking. This treadmill also had a decline feature which I thought was pretty cool. Did the sauna, steam room, and jacuzzi alternates with cold shower again too. All this after hitting 300 balls at the driving range

[MikeMullany]

Friday March 29, 2024

HB Squat
Bar x 10,10,10
135 lbs x 5
185 lbs x 2
225 lbs x 1
275 lbs x 1
295 lbs x 1

Leg Press
90 lbs x 10
180 lbs x 10
270 lbs x 10,10

Swiss Bar Bench
Bar x 10,10,10
135 lbs x 6,6
145 lbs x 6
155 lbs x 6

DL
135 lbs x 5
225 lbs x 2
315 lbs x 1
365 lbs x 1
385 lbs x 1

Notes: Another day taking my sweet ass time in the gym. Long time in sauna, steam, and jacuzzi again as well.