alek’s log

[DanCR]

Metal Rec of the Day
Velociraptor by Howdytoons

My week is made.

Also: state records? Nearly as killer as this track.

[alek]

Metal Rec of the Day
Velociraptor by Howdytoons

My week is made.

Also: state records? Nearly as killer as this track.

At my son’s dinosaur themed birthday party, we found a dinosaur playlist, and that song was 2 or 3 on the list. We listened to the playlist often afterwards, and one day I clicked on that song in particular to see if the band had more metal/rock songs about dinos; it was a motherlode… That whole album is great—my son requests it often—and they have more albums about dinos and prehistoric animals.

[DanCR]

Metal Rec of the Day
Velociraptor by Howdytoons

My week is made.

Also: state records? Nearly as killer as this track.

At my son’s dinosaur themed birthday party, we found a dinosaur playlist, and that song was 2 or 3 on the list. We listened to the playlist often afterwards, and one day I clicked on that song in particular to see if the band had more metal/rock songs about dinos; it was a motherlode… That whole album is great—my son requests it often—and they have more albums about dinos and prehistoric animals.

Sharing it with my sister as I write this. She has a six year old who will be bonkers for it.

[alek]

I'm probably going to take next week off from the gym…

Hah! Nope…

6/13/23 Tuesdays [Experimenting]

Cable Row Back Extension
20kg x 8
40kg x 6
50kg x 8
55kg x 8
65kg x 8
75kg x 8

I’ve convinced myself that my back is weak compared to my legs, and I’ve been thinking of how to incorporate a high SFR exercise that could add strength/hypertrophy to my back in a similar manner as to how leg press did so for my legs. Hence, my experiment with using the seated cable row thing to do back extensions.

At the apparatus, I strap in at my standard deadlift width on a straight bar; I extend and lock my legs and arms; and I perform the movement by flexing forward slowly as far as I can reach and then extending backward until I’m supine; and repeat.

I liked it, and I can feel a pump in my erectors/lowback without debilitating fatigue. I feel it just a slight bit in my hamstrings. My plan is to do this on Mondays during my Hypertrophy workout for 3 sets of 8 or so.

[alek]

6/15/23 Thursday [Training]

AMBW & Umbilicus (7-Day)
193.5 & 36.21

Machine Chest Press
100 x 8
110 x 8,8
OT 2:30

Machine Row
100 x 8 x 3
OT 2:30

Machine Shoulder Press
70 x 8,8
75 x 8

Overhead Triceps Extension
EZ-bar
50 x 8 x 3

Cable Row Back Extension
85kg x 8 x 3

Session Length
0:44

Notes
Trying out most of my Monday hypertrophy workout--still giving my legs a break. Went well.

[Conditioning]

Spin Class
12.25 miles in 40 minutes

[alek]

The meet directors recorded every lift at the meet. Here are mine.

Squat


Bench


Deadlift

[alek]

6/19/23 Monday [Training]

AMBW & Umbilicus (7-Day)
193.8 & 36.2

Leg Curl
175 x 8 x 3
OT 2:00

Leg Press
475 x 8,8,7
OT 3:00

Machine Chest Press
100 x 8
110 x 8
100 x 6
OT 2:30

RDL
135 x 8 x 3
Focused on pushing hips to bar.

Session Length
0:49

Notes
I tried to go too hard too soon on my first full session back--dumbass.

I need to do the leg stuff after doing the upper body stuff on Monday and Friday like I was doing before. I legit failed the 8th rep on the third set of leg press; I had to push my knees to get the weight up. After that, I was pretty spent. One day, I'll learn.

[alek]

6/20/23 Tuesday [Conditioning]

Peloton
9.78 miles in 30 minutes.

[KarlM]

Your leg press discussion above is quite interesting. My son is squatting about what you are these days and interestingly, he's also leg pressing about the same weight in the same rep range. He's a masochist, and I'm not sure you are, but still...

(Congrats on your successful meet!)

[alek]

Your leg press discussion above is quite interesting. My son is squatting about what you are these days and interestingly, he's also leg pressing about the same weight in the same rep range. He's a masochist, and I'm not sure you are, but still...

(Congrats on your successful meet!)

Thanks, Karl!!

I think part of my success came from using the leg press, and I hope your son sees sone gains from it, too. And yes, it is slightly masochistic…

[alek]

6/21/23 Wednesday [Training]

AMBW & Umbilicus (7-day)
194.1 & 36.27

Comp Squat
365 x 3 x 4
OT 3:00

Cambered Bar Bench Press
165 x 5,5
170 x 5
175 x 5,5

Lat Pulldown
165 x 8 x 3

Facepull
55 x 10 x 3

Cable Curl
55 x 8 x 3

Session Length
0:58

Notes
Super sore today.

[alek]

6/23/23 Friday [Training]

AMBW & Umbilicus (7-day)
193.9 & 36.32

Pin Bench
225 x 1
205 x 3
185 x 5 x 3

DB Bench Press
60 x 8 x 3

DB Press
40 x 8
35 x 8,8

Lateral Raise
10 x 8
12 x 8,8

Triceps Pushdown
66 x 8
77 x 8,8

RDLs
275 x 5 x 3

Session Length
1:08

Notes
Really trying to push my hips forward on the deadlift movements. Seemed to do it well today, and I'm hoping I can get it working on my comp deadlift.

[alek]

6/22/23 Thursday [Conditioning]

Peloton
9.84 miles in 30 minutes.

[alek]

6/26/23 Monday [Training]

AMBW & Umbilicus (7-Day)
193.3 & 36.34

Machine Chest Press
110 x 8 x 3
OT 2:30

Press
85 x 8 x 3

Barbell Row
185 x 6 x 3
Cheaty

Back Extension
BW x 10 x 3

Overhead Triceps Extension
EZ Bar
50 x 8 x 3

Leg Curl
175 x 8,7
155 x 7
OT 2:00

Leg Press
Sled + 450 x 8 x 3
OT 3:00

RDL
225 x 8 x 2
Focused on pushing hips to bar.

Session Length
1:08

Notes
I think I'm getting the hang of bringing my hips to the bar on deadlift; I anxious to try it on comp deadlift.

Had to rush this a bit; the Y will do child watch only for an hour a day now. Apparently a couple of families with 4 or 5 kids apiece would drop their kids off for child watch, and the kids were pretty rowdy. So they ruined it for everyone else.

I'll be going back to the uni gym when it opens for the fall semester; my kids will both be going to the same school, and it'll be less driving to drop them off and go to the uni gym than it is to drop them off, go to the Y, and then go home.

[alek]

6/27/23 Tuesday [Conditioning]

Peloton
9.72 miles in 30 minutes.

[alek]

6/28/23 Wednesday [Training]

AMBW & Umbilicus (7-day)
193 & 36.21

Comp Squat
370 x 3 x 4
OT 3:00

Cambered Bar Bench Press
165 x 5
175 x 5
180 x 5 x 3

Lat Pulldown
165 x 8,8,7

Facepull
60 x 10 x 3

Cable Curl
60 x 6 x 2

Session Length
0:58

[alek]

6/29/23 Thursday [Conditioning]

Peloton
9.89 miles in 30 minutes.

[alek]

6/30/23 Friday [Training]

AMBW & Umbilicus (7-day)
192.7 & 36.05

Pin Bench
230 x 1
210 x 3
190 x 5 x 3

DB Bench Press
60 x 8 x 3

DB Press
40 x 8 x 3

Lateral Raise
12 x 8 x 3

Triceps Pushdown
77 x 8,8
82 x 8

RDLs
275 x 5,5
285 x 5

Session Length
0:58

[alek]

I didn’t train at all this week—out of town—but I did sign up for another meet in early November. I’m just under four months out.

[alek]

7/10/23 Monday [Training]

AMBW & Umbilicus (7-Day)
193 & 36

Machine Chest Press (OT 2:30)
110 x 8 x 3

Shoulder Press Machine (OT 2:30)
80 x 6
75 x 8,8

Deltoid Raise Machine
30 x 8 x 3

Cheaty Barbell Row
185 x 6 x 3

EZ Bar Overhead Triceps Extension
60 x 8 x 3

Back Extension
10 x 10 x 3

Leg Curl (OT 2:00)
155 x 8 x 3

Leg Press (OT 3:00)
Sled + 450 x 8 x 3

Session Length
1:06