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

[MikeMullany]

Sunday June 4, 2023

DE Upper

Paused Bench
192 lbs x 3,3,3,3,3,3,3,3,3,3 (10 x 3, 90 seconds)

Strict Press
100 lbs x 10,9,7 (3 minutes)

Chins
BW x 12,8,6,6,4 (3 minutes)

Dips
BW x 10,10,10 (2 minutes)

Triceps Pressdown
60 lbs x 15,12,10

[MikeMullany]

Monday June 5, 2023

DE Lower

SSB Squat
250 lbs x 2,2,2,2,2,2,2,2 (8 x 2, 2 minutes)

DL
355 lbs x 2,2,2,2,2 (5 x 2, 2 minutes)

Leg Extensions
55 lbs x 12,12,12 (60 seconds)

Banded GM (Blue)
X 20,20,20

[MikeMullany]

Monday June 12, 2023

SSB Squat
190 lbs x 5,5,5,5,5 (5x5, 90 seconds)

Paused Bench w Bands (Red)
150 lbs x 3,3,3,3,3,3,3,3,3,3 (10 x 3, 60 seconds)

DL
270 lbs x 5,5,5,5,5 (5 x 5, 90 seconds)

Pull-ups
BW x 11

Notes: Volunteered this past weekend to do some trail work up in the Adirondack’s. We did a blowdown sweep of the trail up Whiteface Mt. This mountain is unique in the Adirondack’s, as you can drive to the top, so we split up into two groups. I was in the group that started at the bottom and hiked up. The highlight was the removal of a very large tree that fell directly on the trail. A bunch of us took turns using the two man saw. I think we had to make 4 cuts to make it manageable, then we pushed the cut pieces off to the side. All in all it was a 6 hour day, and we hiked 6 miles and climbed 2,000 feet.

[MikeMullany]

Thursday June 15, 2023

ME Upper

45 Degree Incline Bench
135 lbs x 1
145 lbs x 1
155 lbs x 1
165 lbs x 1
175 lbs x 1
185 lbs x 1
195 lbs x 1
205 lbs x 1 @9.5
185 lbs x 2,2

Flat DB Bench
50 lbs x 12,12,12,12 (3 minutes)

Pendlay Rows
135 lbs x 12
155 lbs x 12
175 lbs x 12
185 lbs x 12 (2 minutes)

Rear Delt Raise
5 lbs x 15,15,15 (2 minutes)

LTE w DB’s
30 lbs x 14,10,8 (2 minutes)

Notes: Have a had a little inconsistent schedule with the weights the last few weeks with working late, hiking and a little golf thrown in. This conjugate set up is kind of ideal for this. I did combine my DE stuff the other day, just to hopefully stave off the soreness from not doing volume work for so long. As far as todays lifting, I really dislike, and always have incline bench. Doing what I can with the DB’s too. That about the limit with the weights I have so I may just keep increasing reps and decreasing rest times. Going to try and get a full week cycle in before our next big hike next weekend.

[MikeMullany]

Friday June 16, 2023

ME Lower

2.25” Deficit DL
135 lbs x 5
225 lbs x 2
315 lbs x 1
365 lbs x 1
405 lbs x 1
425 lbs x 1
385 lbs x 2,2
315 lbs x 5,5,5

Airdyne
30 minutes LISS

Notes:Skipped the banded leg work and added in the Airdyne. Haven’t been running, and besides the hiking, there hasn’t been any cardio.

[MikeMullany]

Sunday June 18, 2023

DE Upper

Paused Bench w Bands (red)
150 lbs x 3,3,3,3,3,3,3,3,3,3 (10 x 3, 45-60 seconds)

Seated DB Press
35 lbs x 12,12,10 (3 minutes)

Pull-ups
BW x 12,8,6,6,6

Dips
BW x 12,12,12 (2 minutes)

Seated DB Curl
20 lbs x 10,10,10 (2 minutes)

[MikeMullany]

Sunday June 25, 2023

Hike

Seward Mountain, Donaldson Mountain, and Mount Emmons
16.02 miles
4,062 feet elevation gain
11:50

Notes: This was our fourth time doing this range, and third year in a row. Possibly the muddiest hike we’ve ever done. Definitely slowed us down. Rain held out for most of the day. My wife did very well. I let her lead and set the pace. Not my best hike. Was very tentative going down. Still a great day in the maintains. Have another big one planned for mid July.

[MikeMullany]

Thursday June 29, 2023

SSB Squat
265 lbs x 1
205 lbs x 3,4,5

Bench
225 lbs x 1
175 lbs. 3,4,5

Notes: First WO in 10/11 days.

[MikeMullany]

Friday June 30, 2023

Press
135 lbs x 1
105 lbs x 3,4,5

DL
365 lbs x 1
275 lbs x 3,4,5

[MikeMullany]

Sunday July 2, 2023

SSB Squat
220 lbs x 5,5,5,5,5 (90 seconds)

Notes:. Going to switch to a very simple program for a bit. Feeling burnt out, and very uninspired at the moment

[MikeMullany]

Monday July 3, 2023

Run
1.1 miles
12:22
11:13/mile

Notes: I purchased some new Brooks sneakers on the recommendation of a new podiatrist. I decided to seek a second opinion as my feet have really been hurting of late. We will see where this goes.

[MikeMullany]

Tuesday July 4, 2023

Bench
175 lbs x 5,5,5,5,5 (90 seconds)

Press
100 lbs x 8,8,8 (3 minutes)

Dips
BW x 12,12,12 (2 minutes)

Triceps Pressdown
50 lbs x 15,15,15 (60 seconds)

[MikeMullany]

Wednesday July 5, 2023

Run
15 minutes
1.39 miles
10:49/mile

Notes: Done first thing in the morning again before work.

[MikeMullany]

Thursday July 6, 2023

DL
315 lbs x 5,5,5 (90 seconds)

Chins
BW x 10,7,6,6,5 (3 minutes)

[MikeMullany]

Friday July 7, 2023

Run
18 minutes
1.65 miles
10:58/mile

Notes: Done in AM before work on a very hot, humid day as the past few have been. Gradually adding time to these runs.

[MikeMullany]

Saturday July 8, 2023

SSB Squat
235 lbs x 4,4,4,4,4 (5 x 4, 2 minutes)

Notes:This felt way harder than it should have. E1RM must be over estimated. Also, my feet have been killing me the last few month. Diagnosed with plantar fasciitis, so I’ll begin treatment for that. Have a huge hike coming up this weekend.

[MikeMullany]

Sunday July 9, 2023

Run
2 miles
21:35
10:45/mile

Notes: Hot and humid. Concentrated on lifting knees, striking mid foot, and swaying arms without crossing my COM.

[MikeMullany]

Tuesday July 11, 2023

Run
15 minutes
1.46 miles
10:23/mile

Notes: Short run, felt good. Done in AM before work on what felt like a nice morning with low humidity.

[Skid]

Saturday July 8, 2023

SSB Squat
235 lbs x 4,4,4,4,4 (5 x 4, 2 minutes)

Notes:This felt way harder than it should have. E1RM must be over estimated. Also, my feet have been killing me the last few month. Diagnosed with plantar fasciitis, so I’ll begin treatment for that. Have a huge hike coming up this weekend.

Doing weighted calf raises eliminated my plantar fasciitis and has kept it away.

[MikeMullany]

Thanks for this tip. Makes sense too, because one of the recommended stretches I do is dropping my heels down off a set of stairs.

Tuesday July11, 2023

Bench
235 lbs x 1@8
175 lbs x 4,4,4,4,4 (5x4, 90 seconds)

Pulldowns
100 lbs x 8,8,15

Triceps Pressdown
50 lbs x 12,12,22

Notes: Not much to say. Just going to run a low fatigue type template for a while until the enthusiasm returns. I did add a few close to failure rep out sets to the pulldowns and pressdowns though. Got a good pump from it too.