Staving off the decline, part deux

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JimRiley
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Re: Staving off the decline, part deux

#901

Post by JimRiley » Sun Nov 13, 2022 9:11 pm

Sat., Nov. 12, 2022
Cardio: Walked and jogged 3.8 miles in 48 minutes, averaging 4.7 mph, on moderately hilly trails.

Sun., Nov. 13, 2022
Deadlift: 135 x 8, 170 x 7, 200 x 6, 225 x 5, 245 x 4, 260 x 3, 270 x 2, 275 x 1 @7; 235 (69%) x 5 x 5 @6-8, every 2:00 to 2:30
The ladder-style warmup was a little bit taxing. After that the first couple sets with 235 were pretty easy, but that didn't last long, even with longer rests.
Last edited by JimRiley on Wed Nov 16, 2022 8:45 pm, edited 1 time in total.

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Re: Staving off the decline, part deux

#902

Post by JimRiley » Wed Nov 16, 2022 8:44 pm

Mon., Nov. 14, 2022
Cardio: Cycled on the indoor trainer for 29 minutes, covering 5.4 virtual miles. Average/normalized/max power: 108/172/566W. Did six 20-second intervals with 100-second rests; gearing was 50x17,16,15,14,13,15. Looks like I hit the highest power on the second one and the highest speed (31.9 mph) on the fifth one.

Bench: 162.5 (90%) x 1 x 12 @7-9, every 2 minutes

Tue., Nov. 15, 2022
Cardio: Jogged for 1 hour 2 minutes, covering 4.8 miles at an average of 4.6 mph.

Wed., Nov. 16, 2022
Cardio: Cycled 36 minutes, covering 8.8 miles at an average of 14.7 mph. Average/normalized/max power: 153/160/434 W.

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Re: Staving off the decline, part deux

#903

Post by JimRiley » Sat Nov 19, 2022 11:16 pm

Thu., Nov. 17, 2022
Ab rollout: 4 sets of 8
Hammer curl: R18.5, L14 x 10 x 4
Rear delt raise: 15s x 10 x 4
BB front raise: 32.5 x 9 x 4

Fri., Nov. 18, 2022
Played a recital consisting of violin and piano duets with a former colleague of mine from the college where I taught. He plays violin, I play piano. The program:

Schubert, Sonatina in G minor, Opus 137, No. 3
Brahms, Sonatensatz, Opus Posth.
Brahms, Sonata No. 1 in G major, Opus 78
Kreisler, Old Viennese Dance Tunes: Liebesfreud, Liebesleid, Schön Rosmarin

As with every performance, I mostly remember the mistakes, but we did all right. That Brahms sonata is a huge and amazing work, like a tumultuous lifetime rolled into 27 minutes, and I think we succeeded in doing it justice.

Sat., Nov. 19, 2022
Cardio: Hiked about 8 miles in 3 hours with a friend I've known since we were in our early teens. Each of us was best man in the other's wedding. He and his wife had driven quite a distance to attend yesterday's recital, which was awfully nice of them.

No lifting, but I played through almost the whole book of Chopin's polonaises, which was a workout in itself. It was also a relief, though, to finally practice something other than those recital pieces!

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Re: Staving off the decline, part deux

#904

Post by JimRiley » Sat Nov 19, 2022 11:19 pm

Thu., Nov. 17, 2022
Ab rollout: 4 sets of 8
Hammer curl: R18.5, L14 x 10 x 4
Rear delt raise: 15s x 10 x 4
BB front raise: 32.5 x 9 x 4

Fri., Nov. 18, 2022
Played a recital consisting of violin and piano duets with a former colleague of mine from the college where I taught. He plays violin, I play piano. The program:

Schubert, Sonatina in G minor, Opus 137, No. 3
Brahms, Sonatensatz (Sonata Movement), Opus Posth.
Brahms, Sonata No. 1 in G major, Opus 78
Kreisler, Old Viennese Dance Tunes: Liebesfreud, Liebesleid, Schön Rosmarin

As with every performance, I mostly remember the mistakes, but we did all right. That Brahms sonata is a huge and amazing work, like a tumultuous lifetime rolled into 27 minutes, and I think we succeeded in doing it justice.

Sat., Nov. 19, 2022
Cardio: Hiked about 8 miles in 3 hours with a friend I've known since we were in our early teens. Each of us was best man in the other's wedding. He and his wife had driven quite a distance to attend yesterday's recital, which was awfully nice of them.

No lifting, but I played through most of Chopin's polonaises, which was a workout in itself. It was also a relief, though, to finally practice something other than those recital pieces!

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Re: Staving off the decline, part deux

#905

Post by JimRiley » Sun Nov 20, 2022 9:13 pm

Cardio: Cycled 12.6 miles in 49 minutes, averaging 15.3 mph. Average/normalized/max power: 155/170/425W. On the 1-mile climb I averaged 208W for 5 minutes and 206W for 6 minutes, which are PRs.
Bench: 165 (93%) x 1 @8; 182.5 (101%) x 0; 120 x 7 x 4 @7-9

The single with 165 felt only OK, but I tried 182.5 anyway since it would be fun to get PRs in both domains on the same day. It stalled just a few inches from the hooks. Normally my pecs are the weak link, but today the tris just wouldn’t finish it off.

Afterwards I was also going to do the 65% x 7 x (7-11) workout in @Hanley’s bench program, but after grinding away at that failed single there wasn’t much in the tank. Gee, maybe it'd be prudent to keep my warmup singles under 100%.

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Re: Staving off the decline, part deux

#906

Post by JimRiley » Sun Nov 27, 2022 6:15 pm

Tue., Nov. 22, 2022
Cardio: Hiked 7.6 miles in 3 hours 6 minutes with a 1330’ elevation gain.

Sat., Nov. 26, 2022
Squat: 165 x 5 x 6 @<6 every 2 minutes
Cardio: Cycled 30 minutes on the indoor trainer, covering 7.6 virtual miles and averaging 15.2 virtual mph. Did two moderately hard (~185W) efforts of 7 and 6 minutes. Average/normalized/max power: 135/155/258W.
DB wrist curl: 15s x 10 x 4
Rear delt raise: 15s x 10 x 4
DB reverse wrist curl: R 12.5 x 9, 8, 9, 7; L 12.5 x 9 x 4
BB front raise: 32.5 x 9 x 4

Sun., Nov. 27, 2022
At the In-Shape, for the first time since Nov. 11:
Machine lateral raise: 70 x 8 x 4
Incline bench: 135 x 10 x 3, 90 x 6 (would have done more reps on the backoff set with 90, but the silly machine binds at lower weights, making 90 just about as hard as 135)
Lat flexor: 150 x 11 x 4
Seated triceps extension: 85 x 11 x 4
Hip abductor: 165 x 10, 135 x 10, 120 x 10 x 2 (planned 165 x 10 x 4, but right abductor was hurting)
Leg press: 270 x 8 x 2, 210 x 8 (planned 270 x 8 x 4, but quads were burning a lot)
Machine biceps curl (seat 3): 25 x 15, 30 x 15 R concentric, L slow eccentric
Hamstring curl: 90 x 8 x 4
Hip adductor: 190 x 9 x 4
Seated dip: 125 x 8 x 3
Hip flexor (both legs): 80 x 8 x 4
I was mostly just trying to repeat what I did the last time I was there without pushing very hard. I did have volume PRs on lat flexor and seated triceps extension, but I took longer rests than before so it's doubtful that I actually got any stronger.

Cardio: Cycled for 50 minutes, covering 12 miles at an average of 14.5 mph. Average/normalized/max power: 145/155/440W.

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Re: Staving off the decline, part deux

#907

Post by JimRiley » Sun Dec 04, 2022 9:10 pm

Mon., Nov. 28, 2022
Really sore from the preceding day. Wasn’t expecting two weeks away from In-Shape to make that much difference.

Tue., Nov. 29, 2022
Cardio: Cycled 12.5 miles in 51 minutes, averaging 14.7 mph. Average/normalized/max power: 145/161/409W. Max average power for 1/2/3/4/5/6/7/10/15/20 minutes: 232/222/220/213/207/205/201/188/174/166W.

Thu., Dec. 1, 2022
Cardio: Cycled for 2 hours 1 minute, covering 28.2 miles at an average of 14.0 mph. Average/normalized/max power: 127/146/567W. Rode around Borrego Springs in San Diego County's low desert with an old friend of mine.

Fri., Dec. 2, 2022
Cardio: Hiked for 1 hour 12 minutes, covering 1.77 miles. Did the rocky trail to the Ghost Mountain homestead of author Marshal in what's now Anza-Borrego Desert State Park. South and his family lived on the mountaintop from 1930 to 1947, bringing virtually all of their materials, food, and water up the trail on foot for those 17 years.

Sun., Dec. 4, 2022
Cardio: Walked and jogged for 38 minutes, covering 3.1 miles at an average speed of 4.9 mph. I hadn't run in a couple weeks due to some foot trouble; today it hurt a little but was manageable.
OHP: 85 x 1 @7; 65 x 5 x 7 @ 6-7 every 2 minutes
Squat: 155 x 5 x 1 @shitty. Right hamstring was hurting (maybe from driving about 450 miles on both Wednesday and Saturday), and it was pretty late anyway, so I decided to defer it.

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Re: Staving off the decline, part deux

#908

Post by JimRiley » Mon Dec 05, 2022 7:42 pm

Machines at the In-Shape:
Biceps curl: 25 x 15, 35 x 15 R concentric, L slow eccentric; cheated a little on the set with 35 pounds
Quad extension: 135 x 10 x 4
Overhead triceps extension: 80 x 12 x 4
Hip abductor: did a few reps with 165 (pain-free, unlike the previous time), but then the machine broke
Lateral raise: 70 x 9 x 4
Hamstring curl: 90 x 9 x 4
Seated row: 95 x 11 x 4
Hip flexor: 80 x 9 x 4
Hip adductor: 190 x 10 x 4
Leg press: 270 x 8 x 4
Lat pulldown: 105 x 11, 11, 9, 8

Cardio: Cycled 10.2 miles in 44 minutes, averaging 14 mph. Average/normalized/max power: 142/158/425W.

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Re: Staving off the decline, part deux

#909

Post by JimRiley » Thu Dec 08, 2022 9:26 pm

Tue., Dec. 6, 2022
Walked and jogged 4.1 miles in 53 minutes, averaging 4.7 mph. Right big toe was buckling a lot (hammertoe?); I may need new orthotics.

Thu., Dec. 8, 2022
Bench: 155 (86%) x 1 @9 (!), 105 (58%) x 7 x 11 @6-7 every 2 minutes
These started to feel quite heavy at 135, which was weird. At least 105 was easy.

Squat: 165 (66%) x 5 x 7 @6 every 2.5 minutes
No hamstring pain on these, so that was an improvement over Sunday night.

Cardio: Cycled on the indoor trainer for 40 minutes. Did three 5-minute lactate thresholdish efforts in 50x16,16,15; averaged 205W on the last one. Average/normalized/max power: 122/155/276W.

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Re: Staving off the decline, part deux

#910

Post by JimRiley » Fri Dec 09, 2022 9:47 pm

Machines at the In-Shape:
Lateral raise: 70 x 10 x 4
Seated triceps extension: 85 x 12 x 4
Hip adductor: 190 x 11 x 4
Hip abductor: 165 x 11 x 4
Quad extension: 135 x 11 x 4
Hip flexor: 80 x 10 x 4
Leg press: 270 x 9 x 4
Hamstring curl: 90 x 10 x 4

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Re: Staving off the decline, part deux

#911

Post by JimRiley » Mon Dec 12, 2022 9:19 pm

Sat., 12/10/2022
Hammer curl: R 18.5, L 14 x 11 x 4
DB rear delt raise: 15s x 11 x 4
Ab rollout: 9r x 4s
BB front raise: 32.5 x 10 x 4
DB wrist curl: 15s x 11 x 4
DB reverse wrist curl: 12.5s x 9 x 4
BB shrug: 145 x 8 x 4
Cardio: Cycled 32 minutes on the indoor trainer, covering 8.1 virtual miles at 15.1 vmph. Average/normalized/max power: 135/144/223W.

Sun., Dec. 11, 2022
Deadlift: 255 (75%) x 3 @7; 205 (60%) x 6 x 6 @6 every 2 minutes
Hadn’t done deadlifts in 4 weeks; looks like the road back is going to take some work.

Cardio: Walked and jogged 2.8 miles in 40 minutes, averaging 4.2 mph. I might as well have skipped the jogging part!

Mon., Dec. 12, 2022
Machines at the In-Shape:
Lat flexor: 150 x 12 x 4
Overhead triceps extension: 100 x 12 x 4
Machine lateral raise): 70 x 11 x 4
Hip adductor: 190 x 12 x 4
Hip flexor: 80 x 11 x 4
Incline bench: 135 x 10, 10, 8; 105 x 8, 5, 2, 1
Machine biceps curl: 60 x 10 x 3
Leg press: 270 x 10 x 4
Hip abductor: 165 x 12 x 4
Hamstring curl: 90 x 11 x 4
Quad extension: 135 x 12 x 4

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Re: Staving off the decline, part deux

#912

Post by JimRiley » Wed Dec 14, 2022 9:08 pm

Tue., Dec. 13, 2022
Cardio: Cycled 11.4 miles in 49 minutes, averaging 14.0 mph. Did five 3-minute intervals with 3-4 minute rests; highest average power on those was 216W. Average/normalized/max power: 139/165/385W.

Wed., Dec. 14, 2022
Cardio: Walked and jogged for 47 minutes, covering 3.8 miles at an average of 4.9 mph. Alternated walking and jogging almost the whole way, except for the last half mile or so, which is almost all downhill.
OHP: 82.5 x 2 @8; 75 x 3 x 7 @8, every 2 minutes
Squat: Warmed up to 125 x 6, but was having some sort of little hamstring tweak, so I just did 115 x 8 and called it a night.

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Re: Staving off the decline, part deux

#913

Post by JimRiley » Fri Dec 16, 2022 10:51 pm

Thu., Dec. 15, 2022
Machines at the In-Shape:
Seated triceps extension: 90 x 8 x 4
Machine lateral raise: 70 x 12 x 4
Seated row: 95 x 12 x 4
Hip adductor: 195 x 8 x 4
Hip flexor: 80 x 12 x 4
Lat pulldown: 105 x 11 x 4
Hip abductor: 170 x 8 x 4
Quad extension: 140 x 8 x 4
Machine biceps curl: 25 x 10 x 2, R concentric, L eccentric
Leg press: 270 x 6, 200 x 6
Glute extension (Cybex machine, first time I tried it): 85 x 8 x 4
Hamstring curl: 55 x 10, 5, super slow
Felt pretty good for the most part. Did rehabby stuff on biceps and hamstring curls. Leg press is usually the high point effort-wise, but I just didn’t feel like it this time.

Fri., Dec. 16, 2022
Cardio: Cycled on the trainer for 25 minutes, covering 6.5 virtual miles in 26 minutes for an average of 15.0 vmph. Average/normalized/max power: 139/147/212W. Averaged 158W for 15 minutes with a moderate effort.

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Re: Staving off the decline, part deux

#914

Post by JimRiley » Sat Dec 17, 2022 9:32 pm

Bench: 165 (92%) x 1 @9; 115 (64%) x 5 x 11 @6, every 2 minutes
Squat: 165 x 5 x 5 @<6, every 2.5 minutes

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Re: Staving off the decline, part deux

#915

Post by JimRiley » Tue Dec 20, 2022 8:59 pm

Sun., Dec. 18, 2022
Cardio: Jogged 3.7 miles in 47 minutes, averaging 4.8 mph. Almost a PR for my standard hilly loop, despite doing it in the slower direction and having to walk for a bit behind some oblivious people.

Mon., Dec. 19, 2022
Cycled 56 minutes, covering 13.6 miles at an average of 14.6 mph. Max/normalized/max power: 147/155/384W.
Deadlift: 245 x 3 @6; 205 x 6 x 4 @6, every 2 minutes

Saw my podiatrist because of some foot pain I've been having. The outcome is that I'm to start wearing orthotics again and refrain from running for two weeks. That's OK, I'll just ride the bike more.

Tue., Dec. 20, 2022
Machines at the In-Shape:
Machine lateral raise: 75 x 8 x 4
Overhead triceps extension: 110 x 8 x 4
Lat flexor: 165 x 8 x 4
Incline bench: 135 x 10, 10, 10, 9
Hip adductor: 195 x 9 x 4
Leg press: 270 x 11 x 4
Hip flexor: 90 x 8 x 4
Hamstring curl: 90 x 12 x 4
Hip abductor: 170, 140, 140, 140 x 9
Glute extension: 85 x 9 x 1
Ran out of gas at the end, so I shortchanged the last two exercises and skipped quad extensions. I need to start dividing those workouts into A and B days anyway. Also I need to quit chasing 135 x 10 x 4 on incline bench (I've been failing it for over a month) and try something different - maybe pec dec if my elbows will take it.

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Re: Staving off the decline, part deux

#916

Post by JimRiley » Thu Dec 22, 2022 9:22 pm

Bench: 165 (92%) x 1 @9; 125 (69%) x 3, 4, 5, 3, 4, 5, 4, 5, 3, 4, 5 (45 reps), @6-8, every 2 minutes (except I took about 5 minutes at one point when my wife came home)
Cardio: Cycled 9.6 miles in 38 minutes, averaging 15.1 mph. Average/normalized/max power: 149/164/508W.
Squat: 165 x 5, 6, 7, 5, 6, 7 (36 total), @6-7, every 2.5 minutes
Ab rollout: 10r x 4s

I didn't work out yesterday, but I did assist my bro-in-law with some moderately intense moving around of stuff, while our wives made tamales. I tried to help with the tamales too, but as usual placing a uniform layer of masa on a corn husk was beyond my ability.

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Re: Staving off the decline, part deux

#917

Post by JimRiley » Sat Dec 24, 2022 1:36 pm

Fri., Dec. 23, 2022
Deadlift: 285 (84%) x 1 @8; 225 (66%) x 5, 6, 7, 5, 6, 7 (36 total) @6-7, every 2.5 minutes (3 minutes on last set)
Felt better than I have in a while on deadlifts, so I went with a little more volume.

Sat., Dec. 24, 2022
Cardio: Cycled 13.5 miles in 57 minutes, averaging 14.1 mph. Average/normalized/max power: 142/155/453W. Rode up the one significant climb pretty casually, averaging about 170W. Had six Strava segment PRs in the second half (a PR for most PRs, if I'm not mistaken), but that was mostly due to a favorable breeze.

It looks like 30+ people read my log on average, which is quite humbling. I wish you all a very merry Christmas and/or winter-solstice-proximal celebration/festival/bacchanal of your choice, and I hope that when you're my age you're stronger and fitter than I am now! (Admittedly that's a low bar.)

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Re: Staving off the decline, part deux

#918

Post by JimRiley » Tue Dec 27, 2022 10:27 pm

Machines at the In-Shape:
Seated row: 100 x 8 x 4
Seated triceps extension: 90 x 9 x 4
Machine lateral raise: 75 x 9 x 4
Hip adductor: 195 x 10 x 4
Hip abductor: 170 x 9 x 4
Glute extension: 85 x 9 x 4
Quad extension: 140 x 9 x 4
Incline press: 112 x 8 x 4
Hip flexor: 90 x 9 x 4
Machine biceps curl: 60 x 10, 60 x 5, 45 x 10
Hamstring curl: 95 x 8 x 4
Leg press: 270 x 12 x 4

Switched from the cable incline bench machine, on which I've been trying to get 135x10x4 for ages, to a plate-loaded one. The manufacturer (Precor) says the unloaded resistance is 12 pounds, hence the 112 above.

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Re: Staving off the decline, part deux

#919

Post by JimRiley » Wed Dec 28, 2022 9:49 pm

Hammer curl: R18.5 x 12 x 4, L 14 x 12 x 4
DB wrist curl: 15s x 12 x 4
DB neutral grip wrist curl: 14.5s x 8 x 4
DB reverse wrist curl: R 12.5 x 10, 10, 9, 9; L 12.5 x 10, 10, 10, 8
DB rear delt raise: 15s x 12 x 4
BB front raise: 32.5 x 11 x 4
BB shrug: 145 x 9 x 4

Cardio: Cycled 40 minutes on the indoor trainer, covering 9.1 virtual miles at an average of 13.6 vmph. Did four 3-minute intervals with 3-minute rests. Gearing for the intervals: 50x16,16,15,14. Average/normalized/max power: 122/153/322W. Maximum average watts for 1/2/3 minutes: 221/215/215W.

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Re: Staving off the decline, part deux

#920

Post by JimRiley » Thu Dec 29, 2022 9:54 pm

Squat: 185 (74%) x 3 x 6 @6-7
Bench: 145 (81%) x 3 @8, 135 (75%) x 3, 4, 5, 3, 4, 5, 3, 5, 3 (35 reps) @6-8
Cardio: Cycled 30 minutes on the indoor trainer, covering 7.5 virtual miles at an average of 15 vmph. Did a moderate 15-minute effort, averaging 169W; gearing was 50 x 18 and 50 x 17. Average/normalized/max power: 138/150/255W.

I did squats at a local gym I found that has a rack with a monolift attachment. I've been kind of unsteady lately on squat walkouts and have been thinking about a monolift attachment for my own rack, but figured I should try one out first. It was indeed quite nice to unrack the bar and just stand there in the same place while squatting. It was a little claustrophobic though, being so close to the uprights, and a couple times I was sloppy enough to tap the hooks with the bar even though they were retracted. I might go back and try it again in a few days, once I've had some time to mull it over.

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