Augeleven’s log

[EricK]

Glad your wife is home. Hope she has a swift recovery and treatments go well.

[augeleven]

more stuff

ssb squat, beltless and running shoes - 2 min rest
170x10x3

Cambered NG bench-wide, 2 min rest
150x10,10,8,6,6,8

knee and shoulder better-ish, foot isn't. might need to throw some shoes away

[alek]

Hey man, I hope everything is going well with your wife. Good luck to you and yours.

[augeleven]

Thanks for the thoughts, guys.

Things seem to be getting better. It’s almost spring break time, so I can smell the extra sleep from here. Smells like victory.

ambw 214.7

Today at the Y

Deadlift
365x3
405x4@8ish? Maybe 7
425x1@ absolute death grind
365x5
RDL
315x6
275x6
—ss w/-
NGPU
bw x 10,10,8,6
or
Dips
bw x15x4

Shoulder press machine
70x12,10,7

Seated leg curl
120x10
110x10
100x10

Preacher Curl
40x20,10
30x15

[augeleven]

ambw -nm

At the Y
Squat, beltless
45x10
135x8
185x6
225x5
255x3,3
275x2
225x3
—ss w/—
NGPU
bw x10,8,6x5

Bench
165x5
185x5
205x3
225x3,3
185x5 paused
185x7

DB bench
65s x11

Leg extension
150x12x3
35-40 minutes

[augeleven]

ambw 214.5

At the Y
Squat
(45,135,185,225)x5
add belt
255x5
275x3
295x2
315x2 I think
225x5 gassed

— ss w/—
NGPU
bw x12,10,8,8,6,6,6

Bench Press
205x1,1,2
CGBP
160x10,10,10,5

Pec deck
150x12
160x7
140x7

Triceps machine
150x12
170x10 not sure if I feel these in the tris
About 50 minutes

Considering doing dalift n runs bench every day program

[EricK]

Considering doing dalift n runs bench every day program

Are you referring to this?

That looks very interesting. Very similar to the idea @JohnHelton and @alek shared from DDS (i.e. a few high intensity reps without grinding fr strength, combined with lots of hypertrophy work). I want to stay focused on the running thing but I sure would love to make some strength PRs, too. My weight loss efforts have proved inadequate to the task but at least I'm exercising again and feel better. Have you done that program before?

[augeleven]

Considering doing dalift n runs bench every day program

Are you referring to this?

That looks very interesting. Very similar to the idea @JohnHelton and @alek shared from DDS (i.e. a few high intensity reps without grinding fr strength, combined with lots of hypertrophy work). I want to stay focused on the running thing but I sure would love to make some strength PRs, too. My weight loss efforts have proved inadequate to the task but at least I'm exercising again and feel better. Have you done that program before?

I ran it for press last summer. The strength gains were super transient. I’m just looking for something to motivate me

[augeleven]

This morning
Incline Cambered bench
130x10,7,7,7

superset with
Ez Curl
60x10x5

Not tracking food or weighing myself.

[augeleven]

Yesterday
ambw-217.8

Cambered bench 1min rest
(40,90,130,150,170)x5
130x5x5
—ss w/—
Barbell row 1min rest
135x5,x8x8

Dips
bw x7x4,x5
—ss w/—
bw squats
15x4
This little bit of lower body gave amazing hips DOMS overnight

Today
ambw-218.0

Beltless SSB squat, 1 min rest
(60,110,160,185,210)x5
160x5x5
—ss w/—
Dips
bw x5, x10x9

Chins
bw x7x5
—ss w/—
Swings
35x10,x12x4

ETA
air bike
1 on: 1 off x5
77 calories in 9 minutes

In complete binge mode
Gonna start my crawl back with baby weight 531 FSL, since my failures have killed my ego.
Swings

[augeleven]

Ok here we go.
ambw-219.3 this triggers the PSMF/velocity diet protocol
Gonna start with making it through the weekend and see how it goes on Monday

On the 531 train officially

1.1.3 cardio day
Treadsprints
200s x8 with a 1 minute break
1 mile in 8:11 not including breaks
Shooting for an 8 min pace, had to turn up the tempo to 7.7 to offset the slow ramp up time.

Airbike, easy
10 minutes 76 calories
Just building up tolerance to the pain and boredom of the airbike

Things are officially looking up. Going to do the 531 fat loss out of the 531 forever book, with a focus on not caring about the weights.
As far as running, I’m going to do a couple weeks of intervals, aiming for a mile total each workout, maybe 3 times a week

[EricK]

Good luck with the new program! Do you have any experience with it?

[augeleven]

Good luck with the new program! Do you have any experience with it?

Not doing it as written, but I like supersetting my work sets with accessories. I’m restarting it tomorrow, and I’m gonna run it 351.

[augeleven]

For to ambw this morning
PSMF day 1 started with a bacon egg and cheese on a bagel, and might end with a slice of pizza. 2000 calories is way better than the 4k I’ve been averaging

Daily Cardio day 2 - gonna try to get 30 days of some kind of conditioning in.

Resetting the plan to start tomorrow, which lines me up to press out of the rack at the Y on Wednesday, although it will be super light weight. In public.

531 0.0.4

Airbike
15 minutes 152 calories
Butt pain reduced after 7 minutes
Incline treadwalk
3.5mph
.87 miles in 15 minutes
HR was in mid 120s - that’s acceptable for zone 2

[augeleven]

ambw-217.2. yesterday I ate a little over 2k calories. still a big deficit
PSMF day 2 - so far-ish, so good-ish, which is pretty great. --ish.
Daily cardio 3 - jump rope 30:30x10 avg HR 133 reps were in mid 40s but counting is tricky

531(+boom) F(-at) loss. 1.1.1

Cambered NG bench
40x5
110x8 oops
140x6 oops
160x5
180x5@7?
140x5x5

superset with
Face Pulls
red x25x2
Rear Lunges
15x2 per leg
BB Rows
145x10x3
KB swings
52x20x3
time 29:40
then
EZ curls
60x20,x10x3 2 min rest
just under 45 minutes

[augeleven]

ambw-214.8. currently peeing on the hour every hour
PSMF day 3 - yesterday was 834cal/135p - today still on track...
Daily cardio 3 - today's workout was pretty cardio taxing, but I'll try to do something later

531(+boom) F(-at) loss. 1.1.

SSB squat, beltless
60x5
110x8 oops
150x6 oops
185x5
210x5
240x5@7.5??
185x5x5

superset with
Hanging Leg Raise
10x3
Chins
bw x10x4 full stretch, grip closed as the sets progressed
BB Dips
bw x15x4, x12
time 37 minutes
then
Lateral Raises
20s x15,11,10,8 2 min rest
time ~ 50 minutes

I alternated Dips and Chins as per the program. So lots of rest for the mooscles.

Started tracking HR, but waho stopped after 9 minutes. I was deep in zone 3 though

[EricK]

ambw-214.8. currently peeing on the hour every hour

At least you know you're doing it right.

PSMF day 3 - yesterday was 834cal/135p - today still on
I alternated Dips and Chins as per the program. So lots of rest for the mooscles.

Alternating dips and chins FTW. Is that 834 cal deficit or total calories consumed?

[augeleven]

Alternating dips and chins FTW. Is that 834 cal deficit or total calories consumed?

I love the alternating. It gives you the conditioning dose while letting you rest for teh strengths

834 calories total. Yesterday I ate a Cadbury egg, 2 protein shakes and 7 oz of pulled chicken breast. I wasn’t starving so I skipped my last meal.

PSMF - protein sparing modified fast. Basically nothing but protein. Except I’m eating a little carbs and fats, but yeah basically a fast. To help reset my hunger cues. Probably switch to one real meal and shakes this weekend.

[augeleven]

Cardio day 3
Half Cindy
8 rounds of
5 NG chins
10 push-ups
15 bw squats
In 9:55
Avg HR 140
Max HR 160

[acorn93]

a few high intensity reps without grinding fr strength, combined with lots of hypertrophy work

conjugate