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

[MikeMullany]

Saturday March 30, 2024

DB Press
25 lbs x 8
30 lbs x 8
35 lbs x 8
40 lbs x 8
45 lbs x 8

Cable Rows
85 x 12
100 x 12
120 x 12
140 x 12

Triceps Pressdown
30 x 20
35 x 20
35 x 15

Incline Treadmill
30 minutes

[MikeMullany]

April 1, 2024

HB Squat
Bar x 10,10,10
135 lbs x 5
185 lbs x 2
225 lbs x 1
275 lbs x 1 (belt)
295 lbs x 1
265 lbs x 2

Bench
Bar x 5,5,5
135 lbs x 5
185 lbs x 2
205 lbs x 1
215 lbs x 1

Incline DB Bench
40 lbs x 8
45 lbs x 8
50 lbs x 8
55 lbs x 8
50 lbs x 8

Machine High Pull
20 x 10
30 x 10
40 x 10,10,10

45 Degree Back Extension
BW x 12,8

Eliptical
20 minutes

Notes: Definitely missing some of the things a gym has to offer. The heavier DB’s than I have, high pull machine and 45 degree extensions for today’s examples. But no chalk allowed, and very slippery bench’s and bars made me not push barbell benching today. And I probably sauna’d, steamed, and jacuzzied myself sterile this week.

[MikeMullany]

Wednesday April 3, 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 (belt)
305 lbs x 1 (belt)

Medium Stance Sumo DL
135 lbs x 5
225 lbs x 5
245 lbs x 5
265 lbs x 5

Seated Leg Curl
65 x 8,8,8

Leg Extensions
50 x 10,10,10

Stride Eliptical
20 minutes

Notes: Done at my new gym back home. I don’t love it, but it has a lot to offer for a decent price. Sumo DL’s were done with kilogram bumper plates in this gyms dedicated Olympic lifting room, but I just listed the plate math as if they were lbs. Used their sauna and steam room after as well.

[MikeMullany]

Thursday April 4, 2024

Axle Bar Bench
Bar x 10,10,10
135 lbs x 5
155 lbs x 1
175 lbs x 1
185 lbs x 1
195 lbs x 1
205 lbs x 1
185 lbs x 3,3

Incline DB Bench
30 lbs x 12
35 lbs x 12
45 lbs x 12
50 lbs x 12
45 lbs x 12

Machine Row
90 lbs x 10,10,10

Rear Delt Machine
30 x 15
40 x 15
50 x 15

Lying EZ Triceps Extension
45 lbs x 12,12,12

Eliptical 20 minutes

Notes: I was hoping this gym would have a multi grip or Swiss bar. They do not, but they do have an axle bar so I used this for benching today. Wrist felt very unsteady while using g it, but plenty of strength there. I would have pushed it more, but there is only one power rack and someone was squatting g in it, so I had to do them in the standard benches without safeties, which is probably how I’ll be doing most of my benching in this facility.

[MikeMullany]

Friday April 5, 2024

Incline Treadmill
35 minutes

Notes: I took to long to raise the incline so this was rather easy. Mostly just getting used to these treadmills.

[MikeMullany]

Monday April 8, 2024

Paused Speed Squat
Bar x 10,10,10
135 lbs x 3
185 lbs x 3
225 lbs x 3,3,3,3,3 (90 seconds)

Speed DL
135 lbs 3
225 lbs x 3
285 lbs x 3,3,3 (90 seconds)

Leg Press
225 lbs x 10
315 lbs x 10
365 lbs x 10

45 Degree Back Extension
BW x 10,10,10

Stride Eliptical
20 minutes

Notes: Good WO. Weights were rattling good on the squats. Back extension apparatus is very uncomfortable. It needs more padding for the thighs.

[MikeMullany]

Wednesday April 10, 2024

Paused Speed Bench
Bar x 10,10,10
135 lbs x 3
155 lbs x 3
170 lbs x 3,3,3,3,3,3,3,3 (8x3, 90 seconds)

Seated DB Press
25 lbs x 12
30 lbs x 12
35 lbs x 12

Chins
BW x 4,4,5

Dips
BW x 8,10,10

Machine Shrugs
90 lbs x 12,12,12

Stairmaster
20 minutes

Notes: Trying to add the hypertrophy work back in slowly.

[MikeMullany]

Friday April 12, 2024

Elite FTS Yoke Bar Squat

Bar x 10,10,10
155 lbs x 5
205 lbs x 5
225 lbs x 5
245 lbs x 4
265 lbs x 3

2.25” Deficit DL
135 lbs x 5
225 lbs x 2
315 lbs x 1
365 lbs x 1
335 lbs x 2

Airdyne
20 minutes w Intervals 20/1:40 x 7

Notes: Pleased with the squats but a little disappointed with the DL’s. Playing golf Sunday, so I did t want to push too much, but was expecting a little more. Done in the garage after work as it doesn’t appear the gym has an SSB or Yoke bar so no hypertrophy work either.

[MikeMullany]

Monday April 15, 2024

CG Bench
Bar x 10,10,10
135 lbs x 5
185 lbs x 1
205 lbs x 1
215 lbs x 1
225 lbs x 1
235 lbs x 1
210 lbs x 2

Incline Bench
115 lbs x 8,8,8

BB Rows
135 lbs x 10
155 lbs x 10
175 lbs x 10

Face-Pulls
X 15,15,15

EZ Bar French Press
75 lbs x 8,8,8

Notes: Done at home again as I had to take my mom to the Dr. after work.

[MikeMullany]

Tuesday April 16, 2024

Stride Eliptical
35 minutes

Sauna
25 minutes

[MikeMullany]

Friday April 19, 2024

Paused Speed Squat
Bar x 10,10,10
135 lbs x 3
185 lbs x 3
235 lbs x 3,3,3,3,3,3 (6 x 3, 2 minutes)

Speed DL
135 lbs x 3
225 lbs x 3
275 lbs x 1
295 lbs x 3,3,3,3 (4 x 3, 2 minutes)

Leg Press
185 lbs x 12
275 lbs x 12
365 lbs x 12

Seated Leg Curl
65 lbs x 15,15,12

Eliptical
20 minutes

Notes: Still can’t seem to get into any regular routine between work and other stuff. Have a feeling this WO will leave me with some DOMS, but it was a good one. Plates were rattling on the squats good.

[MikeMullany]

Sunday April 21, 2024

Paused Speed Bench
Bar x 10,10,10
135 lbs x 3
155 lbs x 3
180 lbs x 3,3,3,3,3,3,3,3 (8 x 3, 90 seconds)

Strict Press, belt-less
Bar x 8
95 lbs x 8
85 lbs x 10
80 lbs x 9 (3 minutes)

Pull-ups
BW x 6,5,4,4 (2 minutes)

Dips
BW x 12,12,12

Incline Curls
12.5 lbs x 12
15 lbs x 12

Incline Treadmill Walk
25 minutes, easy-moderate-hard

[MikeMullany]

Wednesday April 24, 2024

SSB Squat
Bar x 10
155 lbs x 3
205 lbs x 1
245 lbs x 1
265 lbs x 1
285 lbs x 1
255 lbs x 2

SLDL
135 lbs x 5
225 lbs x 5
245 lbs x 5

Banded Pull-through
X 15,15,15

Notes: A little disappointed in this. Had a hard few days at work, and walked 9 holes before this though, so perhaps that explains it. First time doing SLDL’s in a long time. Done at home and late so no extras or cardio.

[MikeMullany]

Friday April 26, 2024

Dead Stop Rack Bench Press
135 lbs x 1
155 lbs x 1
175 lbs x 1
185 lbs x 1
195 lbs x 1
205 lbs x 1
215 lbs x 1
225 lbs x 1
230 lbs x 1
235 lbs x F

Low Incline CG Bench
100 lbs x 10
105 lbs x 10
110 lbs x 10
115 lbs x 10

Pendlay Rows
145 lbs x 10
165 lbs x 10
185 lbs x 10

Rear Delt Raise
10 lbs x 15,15,15

Triceps Pressdown
60 lbs x 15,15
50 lbs x 15

Notes: Banged the J Hook on the way down with last set of Rack bench and lost tightness and the rep. It would have been hard but I should have had it. Done in garage gym as I was off from work and didn’t want to leave the house.

[MikeMullany]

Saturday April 27, 2024

Eliptical
20 minutes, moderate/hard

[MikeMullany]

Monday April 29, 2024

Paused HB Squat
Bar x 10,10,10
135 lbs x 3
225 lbs x 3
245 lbs x 3,3,3,3,3,3 (6x3, 2 minutes)

Speed DL
135 lbs x 2
225 lbs x 2
275 lbs x 2
315 lbs x 2,2,2,2 (1 minute)

Leg Press
225 lbs x 12
315 lbs x 12
375 lbs x 12 (4 minutes)

Seated Leg Curl
65 lbs x 15,15,15 (2 minutes)

Incline Treadmill Walking/Run
30 minutes
20 easy/5 moderate/5 hard