Staving off the decline, part deux

[slowmotion]

Nice work!

[JimRiley]

Nice work!

You too, Jan, as always!

Cardio: Cycled 6.92 miles in 28:52, averaging 14.4 mph, on the track bike (gearing 50 x 20). Felt a bit punk, probably due to just getting over a cold and getting vaccinations yesterday.

OHP: 85 x 1 @7; 70 x 2, 3, 4, 2, 3, 4, 2, 3, 4, plus a couple more, @6-8, every 2 minutes. (I know there must have been 2 more sets based on how long it took; they were probably just absent-minded repeats.)

Not much reaction so far to yesterday’s shots. Not even my shoulders are sore, though it took a little while to get comfortable with the presses.

[JimRiley]

Cardio: Walked and jogged 3.65 miles (estimate) in 52:58, averaging about 4.1 mph
My glutes got pretty sore from trying to walk uphill fast.

Squat: 165 x 5 @7; 150 x 5 x 7 @6, every 2.5 minutes
I was planning to do all my work sets with 165, but the one set of 5 with that weight was quite a bit harder than usual, so I went to 150. Even that felt surprisingly heavy for a couple sets, but then it was gratifyingly easy.

[JimRiley]

Cardio: Cycled 13.66 miles in 52:37, averaging 15.6 mph. Average/normalized/max power: 145/153/538W. Tied my PR for average speed (in the post-April 2022 era), while maintaining only 90% of my highest average power, so I think my new tires are a win.

[JimRiley]

Bench: 170 x 1 @9.5; 150 x 2, 3, 2, 3, 2, 3 @7-9; 120 x 7 x 3 @6-7; all at 2.5-minute intervals

I seem to be getting sick again, but at least I had three consecutive days of feeling OK.

[JimRiley]

Late evening yesterday (Oct. 13):
Hammer curls: 20s x 9 x 4
Lateral raises: 12.5s x 10 x 3
BB shrugs: 115 x 10 x 3
Meanwhile my son did push press, bench, tri pushdowns, and other stuff. He's been running and lifting a lot and has turned himself into quite a specimen, much more so than the old man. Nothing could make me happier!

Today:
Deadlift: 295 x 1 @7; 245 x 3, 4, 5, 3, 4, 5, 3, 4, 5 (36 reps total) @<6 to 7, every 2.5 minutes
Feeling all right again today - hope it'll stick this time.

[JimRiley]

Machines at the In-Shape:
Biceps curl: 60 x 8 x 4
Incline press: 80 x 10 x 4
Lat flexor: 150 x 10 x 4
Seated triceps extension: 85 x 11 x 4
Hip adductor: 200 x 10 x 4
Seated row: 100 x 11 x 4 (used straps because the machine's grips are missing and the bare metal is too hard to hang onto)
Overhead triceps extension: 110 x 10 x 4
All with interset rests of 1:30, except 1:00 on the hip adductor thing. I hadn't been to the In-Shape in a couple weeks, and started out just hoping to maybe equal what I'd done last time, but it turned I was stronger (read: less fatigued) on most of the machines.

[JimRiley]

DB rear delt raise: 12.5s x 10 x 4
BB front raise: 35 x 9 x 4
Pullup singles: 10 at 30-second intervals
Chinup singles: 10 at 30-second intervals
OHP: 85 x 1 @8; 60 x 5, 6, 7, 5, 6, 7, 5, 6 (47 total reps) @<6-9.5
Squat: 165 x 5; 160 x 5 x 3 @<6
Had some medial left knee pain last night, for no apparent reason, but it was fine this morning. It started in again, ever so slightly, on my fourth set of squats, so I stopped at that point.

Cardio: Cycled 13.73 miles in 54:37, averaging 15.1 mph. Average/normalized/max power: 145/155/738W. The knee starting hurting a tiny bit again, but this time it was lateral instead of medial, so I paid it no mind. Something always hurts a little when I'm running or cycling, so I pretty much ignore it unless it becomes repetitive or gets progressively worse.

[JimRiley]

Tue., Oct. 17, 2023
Cardio: Walked and jogged about 3.5 miles in about 45 minutes. Started out with my son, but I couldn’t keep up. I'm just glad he's in good shape!

Wed., Oct. 18, 2023
Bench: 165 x 1 @9; 120 x 7, 7, 7, 7, 7, 7, 7, 6, 6, 5 (66 total reps) @6-8, every 2.5 minutes

Thu., Oct. 19, 2023
Cardio: Cycled 12.53 miles in 49:16, averaging 15.3 mph. Average/normalized/max power: 138/150/396W.

Fri., Oct. 20, 2023
Cardio: Walked and jogged about 1.25 miles in 22 minutes. I was planning to jog 3 miles or so, but my left hamstring wasn't having it, so I turned around after about 10 minutes and walked back. This too shall pass.
Deadlift: 135 x 6 x 3 (the hamstring was still pretty sore)
Hammer curl: 21s x 8 x 4
DB lateral raise: 15s x 10 x 4
BB front raise: 35 x 10 x 4

[JimRiley]

Machines at the In-Shape:
Lat flexor: 150 x 11 x 4
Incline press: 80 x 11, 11, 10; 60 x 12
Biceps curl: 60 x 9 x 4
Lat pulldown: 100 x 9 x 4
Seated triceps extension: 90 x 9 x 4
Seated row: 105 x 8 x 3; 90 x 11
Quad extension: 140 x 9 x 4
Overhead triceps extension: 110 x 9 x 4
Hip abductor: 165 x 10 x 4
Leg press: 220 x 8 x 4
Hip flexor: 100 x 10 x 4
Hamstring curl: 100 x 8 x 4
Seated dip: 110 x 10 x 4
Glute extension: 55 x 8; 70 x 8 (just messing around waiting for my last machine to free up)
Hip adductor: 200 x 11, 11, 5; 160 x 15 (surprisingly hard - not sure what was going on there)

I thought my left hamstring, which was hurting yesterday, would hinder me, but it felt fine, even on leg curls. But it immediately started hurting hours later when I tried jogging a few strides, so it's not done yet.

[JimRiley]

BB shrug: 125 x 10 x 4
Rear delt raise: 16s x 8 x 4 (with wrist wraps)
Ab rollout: 4 sets of 9
Hanging knee raise: 5 sets of 8
Cardio: Cycled on the indoor trainer for 32 minutes. Virtual distance and average speed: 7.80 miles,14.6 mph. Average/normalized/max power: 121/128/207W.

[JimRiley]

Cardio: Cycled 10.46 miles in 41:20, averaging 15.2 mph. Average/normalized/max power: 147/158/566W
Normally I alternate cycling and jogging, but the hamstring pain I had on Friday is sort of hanging on, so I've cycled two days in a row.

Bench: 160 x 1 @9.5; 140 x 3, 4, 5, 6, 3, 4, 5, 3 (33 total reps) @6-9.5, every 2.5 minutes
Squat: 165 x 5 x 6 @6-7, every 2.5 minutes (with nary a peep from the hamstring)

[JimRiley]

Tue., Oct. 24, 2023
Cardio: Cycled 13.61 miles in 52:24, averaging 15.6 mph. Average/normalized/max power: 146/153/532W. Bike rides 3 days straight!

Wed., Oct. 25, 2023
At the In-Shape (machines except for the deadlift):
Deadlift: 285 x 2 @7; 225 x 6 x 5 @6, at 2.5-minute intervals
Incline press: 80 x 11 x 3; 60 x 10
Biceps curl: 60 x 10 x 3; 45 x 10
Lat flexor: 165 x 8 x 3; 135 x 10
Overhead triceps extension: 110 x 10 x 4
Lat pulldown: 100 x 10 x 4
Seated triceps extension: 90 x 10, 10, 9; 65 x 12
Leg press: 135 x 6, 195 x 3 (just a few reps due to left knee pain)
Hip adductor: 200 x 11 x 3; 160 x 15
Hip abductor: 165 x 11 x 4
Quad extension: 140 x 10 x 4
Hamstring curl: 55 x 6 with very slow eccentrics (just a few reps due to left hamstring pain)
Hip flexor: 100 x 11 x 4
Couldn't finish sets across on several exercises. Doing deadlifts in the same session was clearly a bit much.

[JimRiley]

Cardio: Cycled 13.48 miles in 54:27, averaging 14.9 mph. Average/normalized/max power: 139/148/428W.

[JimRiley]

Bench: 155 x 1 @7; 172.5 @9.5; 150 x 1, 2, 3, 4, 2, 3, 4, 2, 3 (24 total reps) @7-9.5; 120 x 8 x 2 @8 - all at 2.5-minute intervals

As a rule I haven't been logging warmup sets, but for the record today they were 45 x 8, 75 x 7, 105 x 6, and 135 x 3.

[JimRiley]

Cardio: Cycled 10.91 miles in 43:05, averaging 15.2 mph. Average/normalized/max power: 145/154/604W.
Squat: 175 x 4 x 7 @6-7, every 2.5 minutes

[JimRiley]

Machines at the In-Shape, with interset rests of 1:30 on upper body and 1:00 on lower body except where noted:
Lat flexor: 165 x 8 x 4
Biceps curl: 60 x 10 x 3, 50 x 10 (planned 60 x 10 x 4, maybe had a tad too much fatigue from the preceding lat thing)
Incline press: 120 x 1, 60 x 10 x 3 with 1:00 rests (planned 80 x 11 x 4, but it was out of the question)
Seated row: 105 x 8 x 4
Seated triceps extension: 90 x 10 x 4
Lat pulldown: 100 x 11 x 4
Hip abductor: 170 x 9 x 4
Leg press: 220 x 8 x 4, 315 x 1 (no knee pain for the first time in several sessions)
Overhead triceps extension: 110 x 11 x 4
Hip adductor: 200 x 11 x 4
Hamstring curl: 70 x 8, 80 x 8, 90 x 8 (left hammy has been hurting, so I wanted to push it just a little)
Quad extension: 140 x 11 x 2, 105 x 10 (planned 140 x 11 x 4, but 140 felt super hard; shoulda done these earlier)
Hip flexor: 105 x 9 x 4

[JimRiley]

Cardio: Cycled 13.67 miles in 50:17, averaging 16.3 mph (PR by 0.7 mph). Average/normalized/max power: 148/157/458W. Kind of weird to get a big average speed PR with just middling power; it was a little less windy than usual, but nothing out of the ordinary. Oh well, I'll take it! (BTW, the PR is just for my Garmin era, starting in April 2022. Back in the day, we'd average 16 mph in a blizzard, riding square wheels, while smoking Chesterfields.)

OHP: 75 x 2, 3, 4, 2, 3, 2, 3, 2, 2 (23 total reps) @6-10, at 2-minute intervals.
Had a hard time locking these out, maybe due to yesterday’s triceps work. The set of 4 was a bear.

Deadlift: 245 x 3, 4, 5, 3 @6, at 2-minute intervals. I was just planning to go until my left hamstring started hurting, and it didn’t take long. (That makes sense considering the earlier bike ride, which didn't make the hamstring hurt but certainly made use of it.) At least I got in 15 reps, or 3 weeks' worth of deadlift volume.

[JimRiley]

Hammer curls: 21s x 10 x 4
Lateral delt raises: 15s x 11 x 4
BB front delt raises: 35 x 11 x 4
Rear delt raise: 16s x 9 x 4
BB shrug: 125 x 11 x 4
Cardio: Cycled 15.06 miles (hilly) in 1:03:21, averaging 14.3 mph. Average/normalized/max power: 142/160/528W.
Chinups: 40 singles at 30-second intervals
Ab rollouts: 4 sets of 10

[JimRiley]

Bench: 165 x 1 @9.5; 120 x 7 x 9 @6-9, every 2.5 minutes