Staving off the decline, part deux

[JimRiley]

Didn't lift yesterday, as my ailment seemed to have taken a turn for the worse, but today things were improved to a point where I felt like exercising again. I still wanted to play it safe, though, so I chose something that can be done while lying down.

Bench: 45 x 8, 45 x 7, 75 x 6, 105 x 5, 135 x 4, 155 (86%) x 1, 120 (67%) x 5 x 5

Still taking it very easy, but I hope to start ramping up again with all deliberate speed.

[JimRiley]

Feeling tolerably well, but being conservative.

Deadlift: 135 x 6 x 2, 155 x 5, 175 x 5, 195 x 4, 215 x 4, 235 x 3, 255 x 3, 275 x 1 @6, 205 x 5 x 3

[JimRiley]

Tue., Jan. 31, 2023
Cardio: Cycled 7.1 miles in 32 minutes, averaging 13.1 mph. Average/normalized/max power: 117/128/547W. First cycling in nearly two weeks; took it very easy.

Wed., Feb. 1, 2023
Squat: 155 x 5 x 3, every 2.5 minutes

Wasn't feeling real great that day.

Thu., Feb. 2, 2023
Cardio: Walked and jogged 2.1 miles in 25 minutes, averaging 4.7 mph. First run-like outing since having a cold, so I took it very easy and alternated jogging with walking. Had an odd little left ankle tweak right after the start, but it gradually got better and was fine by the end; hopefully it'll stay that way.
Hammer curl: R 20 x 9 x 4, L 10 x 9 x 4
BB front raise: 35 x 8 x 4
BB curl, wide grip: 30 x 9, 8 (both elbows hurt)
Reverse wrist curl: 12.5s x 10 x 4
Neutral wrist curl: 15s x 10 x 4
Forward wrist curl: 16.5s x 10 x 4
Rear delt raise: 16s x 9 x 4
Lateral raise: 15s x 9 x 4

[JimRiley]

Bench: 165 x 1 @9; 117 (65%) x 7 x 5 @7-8, every 2.5 minutes; 108 (60%) x 7 x 3 @6-8, every 2.5 minutes
Deadlift: 295 x 1 @7; 265 (78%) x 1 x 10 @6, every 1.5 minutes

[JimRiley]

Felt kind of lousy all week - mostly just the sensation of malaise, but without any URI-like symptoms, so that was weird. Anyway, I decided it was time to get back to a little training stimulus.

Bench: 155 (86%) x 1 @7; 125 (69%) x 5 x 10 @7, every 2.5 minutes

[JimRiley]

Cardio: Cycled for 22 minutes, covering 4.4 miles at an average of 12 mph.

Very easy ride, obviously. I've felt sick for most of the past 4 weeks, and still don't feel all that great, but that's all the inactivity I can stand!

[JimRiley]

Tue., Feb. 21, 2023
No workout, but I taught in an actual classroom, with students present, for the first time since March of 2020. I was just subbing in a couple of statistics classes for an old colleague of mine, but it felt exactly like the first day of school.

Wed., Feb. 22, 2023
Cardio: Hiked about 6.3 miles in about 2 hours 30 minutes with an old work buddy. Felt better than I had in a while.

Thu., Feb. 23, 2023
Squat: 185 (74%) x 1 @6, 150 (60%) x 5 x 3 @6, every 3 minutes
Lower back was hurting, and I was a little lightheaded after the last set. But it’s great to be back under the bar!

[JimRiley]

Fri., Feb. 24, 2023
Cardio: Cycled very easily on the indoor trainer for 30 minutes.

Sat., Feb. 25, 2023
Cardio: Jogged 1.9 miles in 24 minutes, averaging 4.8 mph. Still keeping it real easy.

Sun., Feb. 26, 2023
Bench: 155 x 1 x 2 @7; 110 (61%) x 5 x 8 @<<6, every 2 minutes

[JimRiley]

Cardio: Cycled on the indoor trainer for 34 minutes. Mostly easy, but went a little harder (148W average) for 10 minutes near the end.

Subbed at the college again today. Getting paid to show cool math stuff to people, without having to do any grading, is really a pretty sweet gig.

[JimRiley]

Cardio: Walked and jogged for 26 minutes, covering 2.2 miles at an average of 5.0 mph.

[JimRiley]

OHP: 60 x 5 x 5, every 2 minutes
It seems like I’m coming down with another cold, dang it, but I wanted to do something as long as it was low-stress.

[JimRiley]

Sat., Mar. 4, 2023
Feeling better; maybe naps and zinc lozenges did the trick.
Deadlift: 285 (84%) x 1; 205 (60%) x 5 x 3 @<6 every 3 minutes

Sun., Mar. 5, 2023
Cardio: Cycled on the indoor trainer for 32 minutes. Rode at 150+ W for 12 minutes.

[JimRiley]

Cardio: Walked and jogged 2.2 miles in 27 minutes
Squat: 195(78%) x 1 @6; 150 (60%) x 5 x 3 @<6, every 3 minutes

First time doing both cardio and lifting on the same day since January 18, so I tried to make both of them pretty easy.

When I put on my belt for squats, out of habit, I realized my waist is a notch bigger than it was before I got sick in January, even though I haven't gotten any heavier. Proof that a recomp isn't really so hard!

[JimRiley]

Hammer curl: R 15 x 12 x 4, L 5 x 12 x 4
BB biceps curl, wide grip: 15 x 10 (stopped because both elbows hurt)
DB wrist curl: 14s x 10 x 4
DB reverse wrist curl: 10s x 10 x 4
DB lateral delt raise: 10s x 10 x 4
BB front raise: 25 x 8 x 4
DB rear delt raise: 10s x 10 x 4

Most of that is a good deal lighter than what I was doing a couple months ago, but I trained very little for 6 weeks or so and figured I need a pretty substantial reset.

[JimRiley]

Bench: 165 (92%) x 1 @9; 120 (67%) x 6 x 6 @7, at 3-minute intervals
Cardio: Cycled 25 minutes on the indoor trainer. Just a light spin.

Easing back into training twice a day...

[JimRiley]

Cardio: Walked and jogged 2.1 miles in 26 minutes
Deadlift: 285 (84%) x 1 @7; 235 (69%) x 3 x 7 @6, at 3-minute intervals

[JimRiley]

Pushups: 6 sets of 8, EMOM
BB shrugs: 135 x 10 x 4, every 2 minutes
Ab rollouts: 4 sets of 8, every 2 minutes

[JimRiley]

Mon., Mar. 13, 2023
Cardio: Walked and jogged 3.26 miles in 42:30

Tue., Mar. 14, 2023
Squats: Did more of a warmup than usual: 45 x 8 x 2, 85 x 7 x 2, 125 x 6, 145 x 5, 165 x 3, 185 x 2, 205 (82%) x 1 @6.5
Then 155 (62%) x 5 x 5 @6 at intervals of 2:30

Cardio: Rode the trainer for 40 minutes. Did a few mild 5-minute efforts; averaged 161W on the last one

I'm starting to feel a bit more like myself instead of some sedentary person.

[JimRiley]

Wed., Mar. 15, 2023
Leg Day Plus at the In-Shape:
Hip adductor: 160 x 10 x 4
Hamstring curl: 75 x 10 x 4
Quad extension: 115 x 10 x 4
Hip flexor: 75 x 10 x 4
Leg press: 220 x 10 x 4
Hip abductor: 135 x 10 x 4
Glute extension: 70 x 10 x 4
Lat pulldown: 90 x 8, 85 x 10 x 3

Everything was around 80% of what I was doing before I got sick in January. Most of it was easy except for leg press.

Thu., Mar. 16, 2023
Bench: 150 x 1 x 2 @8; 140 x 4, 4, 3, 3, 3, 3 @8-9, every 3 minutes
Deadlift: 270 x 2 x 7@7, every 2.5 minutes
Cardio: Cycled 10.42 miles in 42:18, averaging 14.8 mph. Average/normalized/max power: 149/160/434W. Averaged 166W for 20 minutes. Cadence was pedestrian (74 rpm average), but still this was my best ride since January.

[JimRiley]

DB lateral raise: 12.5s x 10 x 4
BB front raise: 30 x 8 x 4
DB rear delt raise: 12.5s x 10 x 4
DB reverse wrist curl: 12.5s x 8 x 4
DB neutral grip wrist curl: 12.5s x 10 x 4
DB regular wrist curl: 12.5s x 10 x 4
Hammer curl: R 20 x 10 x 4, L 10 x 10 x 4
Getting closer to where I was a couple months ago. Coulda shoulda gone heavier on regular wrist curls, but I misread my notes.