Augeleven’s log

[augeleven]

211.7/213.4

Cardio, intervals

Jogmill
1:1 x12 @7.5/2.5 mph
6 min @5mph
Total 2.4 miles in 30 minutes

Gig went well. A small club connected to a vegan restaurant called Public Records. Lot of people came, mostly (completely…?) because Lee Ranaldo was playing with us (vegan hipsters love Sonic Youth?)

Music recommendation:
Drummer on the gig was Brian Chase from the Yeah Yeah Yeahs. Apparently the kids love the band: as I hopped on the treadmill, I turned on the Disney+ show, Echo, and they’re playing the theme song. Cool.
Fuck that though - Brian is one of the most expressive and thoughtful improvising drummers out there.

I just found a video of the first time I heard him play, a triple bill with a metal band i was playing in, this, and $75 Bill.
The internet is weird. Life is weird.

[DCR]

Music recommendation:
Drummer on the gig was Brian Chase from the Yeah Yeah Yeahs. Apparently the kids love the band: as I hopped on the treadmill, I turned on the Disney+ show, Echo, and they’re playing the theme song. Cool.
Fuck that though - Brian is one of the most expressive and thoughtful improvising drummers out there.

I just found a video of the first time I heard him play, a triple bill with a metal band i was playing in, this, and $75 Bill.
The internet is weird. Life is weird.

That was really cool.

Interested in the metal band.

[augeleven]

ambw —/212.8 family took an impromptu hotel weekend getaway, so no weigh in this morning.
There are all these fancy business hotels in North Jersey that are buy during the week and vacant during the weekend, so they run specials. #protip #iliveinacorporatewasteland

MM 3w 1.2.4
supersetted to help me feel cooler

Bench
185x6x6,x9
Deadlift
365x2x7

Started getting pre-violentmudbutt farts about half way through the work sets, so I didn’t do accessories.
I’ll get em later.

@DCR It was a fun band to play in, but I kinda always felt that I was a nerdy new-music dude cosplaying as a metal guy. LOL at me forgetting to take my nerdy new music guy hat off until halfway through the first song.

[DCR]

ambw —/212.8 family took an impromptu hotel weekend getaway, so no weigh in this morning.
There are all these fancy business hotels in North Jersey that are buy during the week and vacant during the weekend, so they run specials. #protip #iliveinacorporatewasteland

Hope Secaucus was cool.

DCR It was a fun band to play in, but I kinda always felt that I was a nerdy new-music dude cosplaying as a metal guy. LOL at me forgetting to take my nerdy new music guy hat off until halfway through the first song.

DCR It was a fun band to play in

Dug the wailing guitar that kicks in at 5:54 and meanders awesomely.

Also lol'd at the concept of a "new music guy hat." Good friend of mine played in cover bands forever. Very talented guy - was the bassist, after just deciding he would play bass like two weeks prior (tbf he had played guitar for years), and can sing Journey songs with no problem. Like Michael Anthony, he was the secret vocal sauce on back up. Anyway, dude had a whole car trunk full of "music guy" accoutrements that he'd reach for when needed. Was like his bat cave.

[EricK]

Squat
270x1@7? Felt slow but moved fast
190x8x7 yeah fuck that
...
70 minutes
Ok I’m done. The squats were easy enough to do, but wiped me out.

Yeah. Dude. To be honest I hope to get my work capacity back up to where I could conceivably do something this awful, just so I can decline and lament about my perpetually low work capacity...

[augeleven]

210.8/212.6

Diet update:
avg weekly calories: 2625 mostly due to a Saturday overindulgence.

Todays expenditure: 3097, but it is now trending up.

Cardio, at the Y

Tempo-mill, 5:1
2.4 miles in 28:15

Seated db press, 1 min rest
40s x12
45s x10,8,8
Stair master
3 minutes on level 5

Spent some time today getting songs from the blue album together. Most of it is easy, just getting the form stuff and all the solos together.

[augeleven]

210.6/212.4

MM3w 1.3.1

bench
220x2x7. Paused. These got easier
—ss w/—
Squat
240x3x7 easy

—tri-set—
Lat pull-down
175x10,8
170x8
BTN press
90x10,10,8
an wheel
X12x3
Time 57 minutes

Guitar stuff
More blue album practice. Trying to get some of the vocal harmonies together, although I will almost definitely whiff them out of useless fear on Thursday. Funny how that works.

[augeleven]

Feelin’ Good

210.5/212.2

Cardio
Easy-mill
2.5 miles in 30:43
One minute walk break at 14:00

Then pull-ups
13,10,8,5
First rest was a pee break, then
Stair master level 5
3:00,2:50,2:10
The only rest was walking from pull-ups to stair master. This got me sweaty and winded aka cardio-ed.

Toying with the idea of doing the next cycle as a 4 day, with a double on Saturday. We’ll see. If I do I win’ e so drastic with the e1rm bump.
Really excited to get back to GZCL GGBB. I think that’s my “home” program

[augeleven]

210.4/212.1

easy work out today

MM3w 1.3.2
Bench
180x6,x5x5
—ss w/—
DL, hooked or DOH
355x2x6 full reset in between reps

seat DB press
40s x20,14,13
Time 35 minutes

Meeting with my Weezer friends to play through the Blue album tonight. 50% chance I’ll be trying to sing the main parts, which sucks because I’m untrained and have a naturally low voice, so singing high for me means a clownish falsetto. I’ve been really enjoying digging into the layers of guitar and trying to ape the vibe with the one guitar. I’ll report back tomorrow.

[augeleven]

Didn’t run yesterday even though I had a snow day to myself. Whatever. Also went way off the rails on food. Double whatever

Today. Technically yesterday I guess

211.2/211.9
MM3w
Morning
Bench
265x1@10
215x2x6
Kinda disappointed, but the bench is one lift that I haven’t neglected, so I can’t expect crazy jumps
265 is the high I’ve gotten to in a bit


Late evening
Squat
275x3@7 took it for an easy triple. I guess my squat is coming back.

I’ll probably do the last workout of the block tomorrow and switch to GZCL. I’m going to end up on it anyway,. Then week strength block is a great re-introduction to lifting. Next time a take circuit/work capacity thingy I might just a cycle of this instead of trying to linear my way back. You get a whole bunch of clean reps and a nice variety of percentages to touch

I’ll post my GZCL plan tomorrow, but it will be basically be taking simple plate math weights and build work capacity on those weights.


Just me and the eldest daughter today.
Watched a bunch of scary movies and started a sewing project. Pretty fun. Except I can’t get my sewing machine working. Patterns are done and everything’s cut out though

[augeleven]

212.7/211.8
Weekly diet check in
7 day avg calories - 3002 good all week then three day weekend binge. Weekends need to be training for me to eat right during the summer
Current expenditure - 3177 moving in the right direction
Down 0.8 pounds in avg weight since last Monday

GGBB 1.1 new program let’s go!
Band Pullaparts
Green x15x3,x10
— ss w/—
Bench warm-ups

Bench
225x5@8, x2x4 first two sets paused
— ss w/—
Chin-ups
bw (215) x10,8,8,6,8

CGBP
185x11,8,6,6

Tri-set
triceps pushdown
50x15,15,10
DB flye
40s x8,8
35s x7
EZ curl
60x10,8,7
Time 52 minutes - gotta run later.


Back to General Gainz. Goals are to take a 4-6rm to a 10rm on the T1 lifts. I’ll probably run this for 4-5 weeks, then bump the weight a bit and start again, then run it out for 4/5 weeks. Kinda like Wendler’s 2 leaders and an anchor

[augeleven]

Interval-mill, 1:1
1 mile in 11:50

Standing Ab crunches
50x15
Cool, a novel an exercise. What could go wrong?

[augeleven]

211.7/211.8

GGBB 1.2
Hanging Leg Raise
8,8,6,5,6
— ss w/—
squat warm-ups

Squat
275x5@8, x2x4 doubles paused
— ss w/—
DB press
40s x12x4 keeping these easy for now

Front Squat, straps - density block
165x3,3
155x3,1
135x1
Gave up 7 minutes in. Gonna start these at 135 next time. Super embarrassing, but hopefully that means I’ll grow a bunch by putting in the work

Mini Leg Blasters
3 rounds of
air squat x10
Rear lunges x5 a leg
Jump lunges x5 a leg
Jump squat x5
2 min rests

Gonna progress these by shortening rests and improving lunge form

Time exactly 1 hour. My youngest joined me towards the end. I’m gonna try to keep that ball rolling.

[EricK]

Standing Ab crunches
50x15
Cool, a novel an exercise. What could go wrong?

Haha, back in my CrossFit days I did a WOD with a bunch of GHR-situps. I felt fine during and was fit enough that I did all the sets (I think it was something stupid like 50-40-30-20-10 reps) pretty quickly. But for the next week at least, I couldn't sit up to save my life or get out of bed. I literally just rolled over the edge and went very slowly from a prone position to my knees then carefully standing just to get up in the morning...

[augeleven]

That’s a lot of sit-ups @EricK

Cardio
Jogmill, easy
2.5 miles in 30 minutes. No walksies

Jump rope while the youngest got her gym time in.
A bunch of sets of 50 jumps and some practice doing the alternate foot thingy
Then 3 sets of almost a minute straight of jumping -between 80-90 jumps

Youngest daughter came down again after I finished. Played with the cable pull, treadmill and air bike. She also tried some jump rope. I resisted the urge to immediately put her 8 year old self on the SSNLP.

[augeleven]

209.9/211.6

GGBB 1.3
Band Pullaparts
Green x20x3
— ss w/—
Press warm-ups

Press kneeling
115x4@8.5, x2x4
— ss w/—
Chin-ups
bw x5
+10 x5
+20 x5
+30 x5
+40 x4

iBench
155x8,6,6,6

Tri-set
triceps pushdown
55x15x3
Ez curl
60x15,12,10

Lateral Raises
15s x15,10,8

tempo-mill4:1
about 1.3 miles in 14 minutes

Time - 67 minutes. Youngest was in the gym the whole time. Hopefully building a good habit.

Forgot to do standings abs. I’ll pop down and do them in a bit


Back to General Gainz. Goals are to take a 4-6rm to a 10rm on the T1 lifts. I’ll probably run this for 4-5 weeks, then bump the weight a bit and start again, then run it out for 4/5 weeks. Kinda like Wendler’s 2 leaders and an anchor
[/quote]

[augeleven]

211.1/211.6

GGBB 1.4
Deadlift 2 min rest
405x3@7 straps felt hard but tape looked fast
405x1x3 hooked

RDL
245X7
265X8

SSB squat
200x5
230x4,4

cable leg curl 1 min rest
50x15,12,8

cable leg extension
50x12,15,15

ab wheel
x15,9,8

Time - 67 minutes again. Youngest mini me is still shadowing me. Cool


guitar:
Had some downtime at work so I practiced some jazz stuff. Feeling cautiously optimistic that if I practiced regularly Incould get back to where I was, and maybe better? A friend has weekly jazz jam - I wonder if I could somehow con my way into abandoning my family for the evening to drink 2 overpriced IPAs and play Autumn Leaves for 13 minutes while every sax player in Jersey City plays their - I don’t even know who is cool anymore is it still Chris Potter/ - Chris Potter licks over and and over.
That might be the goal to shoot for though.

[EricK]

guitar:
Had some downtime at work so I practiced some jazz stuff. Feeling cautiously optimistic that if I practiced regularly Incould get back to where I was, and maybe better? A friend has weekly jazz jam - I wonder if I could somehow con my way into abandoning my family for the evening to drink 2 overpriced IPAs and play Autumn Leaves for 13 minutes while every sax player in Jersey City plays their - I don’t even know who is cool anymore is it still Chris Potter/ - Chris Potter licks over and and over.
That might be the goal to shoot for though.

Well that sent me from 6 to midnight...

[augeleven]

210.3/211.4

Outside-mill no walksies
2.8 miles in 33:43
39 degrees and slightly rainy. I dominate the streets with my short shorts

Jump rope and maybe burpees later

[DCR]

39 degrees and slightly rainy. I dominate the streets with my short shorts

I have a very bright pair of neon yellow shorts that I often pair with a hat that happens to have a similar yellow in it. One day I walked into my gym in NY and a very large strongman competitor looks up: "Hey, great outfit. Very matchy matchy." Fuck him - I was crushing it.