Augeleven’s log

[augeleven]

210.1/211.2

Weekly diet check in
7 day avg calories - 2295 no binge weekend
Current expenditure - 3194 but falling again
Down 0.6 pounds in avg weight since last Monday
Things are going well. If I can pull off another binge less weekend I will probably a sweet loss to report next week

GGBB 2.1
Band Pullaparts
Green x20x4
— ss w/—
Bench warm-ups

Bench
225x6@8.5 x3x4 most reps paused
— ss w/—
Pull-ups
bw x6x5 first 2 sets were wide grip and bothered my right front shoulder.

CGBP
185x11,8
155x8
135x10 weight drops because of my shoulder. Boo

Tri-set

BB curl
65x10,10,8
triceps pushdown last week on this ez curl handle
70x10,10. oops misload
60x8
DB flye
35s x7
25s x10,8

standing abs
70x12,10,9 these are hard. This is good.

Time 59 minutes - gotta run later.

ETA. F@&$. My shoulder hurts. I’m going to try using my old bench, as it’s easier to get a good setup on it

I’m not going to go full wenning warmups again, but I think I’m gonna do some light flyes during my bench warmups.

Guitar practice:

Dusted off this book I used to shed out of called Sheets of Sound. Some interesting Gambale-ish licks that I can not play fast enough. Also worked on some Barry Harris stuff and started making a plan to get into jam session shape.
Jam session shape means knowing like 300-500 tunes in different keys and tempi so that I can pay to play, and maybe get to play a couple of tunes that will invariably be 1) old standards I don’t know and 2) played at 300 bpm.
A completely pointless endeavor - so I’m in.

[augeleven]

Interval-mill, 2:1
1 miles in 10:52

[EricK]

Can you really keep 3-500 songs in different keys in mind at one time to play any of them on demand? I know that I've learned enough songs that I've forgotten how to play some of them, but I also know I haven't even approached 300, let alone in different keys. That's crazy.

[augeleven]

@EricK The different keys thing is more a flexibility of thinking, than a rote learning thing. My old guitar teacher knew 1000s of tunes, but he was a real gigging musician pre-internet and pre-cable, back when people got their entertainment out of their house.

The good news is that once you learn a bunch of songs it gets easier (not from a lyrical standpoint, although I’m the worst at words so maybe I’m wrong).
You know a bunch of songs that have a I-IV-V-IV progression. You know dozens of blues songs that are all basically the same.

[augeleven]

208.2/210.9

GGBB 2.1
Hanging Leg Raise
10,10,8,8 +3 in one less set
— ss w/—
squat warm-ups

Squat
275x6@8.5, x3x4 no pauses today things felt hard
— ss w/—
cable row
100x15,15,12,12 dropped presses for healing the elbows and shoulder

Front Squat, beltless straps - density block
135x3x7 in 9:31 pretty much cardio

Mini Leg Blasters
3 rounds of
air squat x10
Rear lunges x5 a leg
Jump lunges x5 a leg
Jump squat x5
1:40 rests
Lunge depth improved
Time 61 minutes

No real guitar practice today

[augeleven]

208.5/210.7

At the Y

Jogmill
2.2 miles in 28:34 most of the time holding burrito farts in

6 down: burpees and NGPU
I got to 6,5,4 in 2:16 stopped for a bit to catch my breath and my heart shot out of control. I had to stop my music to catch my breath. I’ll start these at 4 and work my way up.

Stairmaster level 5 x2 minutes x4
—ss w/—
NGPU
bw x6,8,6,7

[augeleven]

208.3/210.4 already almost maintenance today with a lot of salty food though

Shoulder still pissy
GGBB 2.3
Band Pullaparts
Red x20x3 took a step back here
— ss w/—
Press warm-ups

Press kneeling
115x5, x3x4 a different kneeling set up. Not sure if this cheating or not, but I’m going to keep this set up for now, until I can commit to standing
— ss w/—
Chin-ups
bw x6
+15 x6
+25 x6
+35 x6
+45 x5

iBench
145x10,8,8,7 took some weight for the shoulder. This might get swapped out for cambered bench

Tri-set
Dips
bw x10,9 dip stand broke on last rep
incline curl
15s x15,15,18

Lateral Raises
15s x10,10,10

Did a set of triceps pushdowns to sub for the last set of dips
Time 57 minutes

Wasn’t really pushing hard today.
If I can escape from kidbed jail then I will run and try to hit the arm stuff harder

Kinda shopping for a new dip solution - I’m too lazy to just set up the barbells I have. I’m either gonna get a titan matador style or the xmark dip stand @Wilhelm loves. The previous one was just the front part of an old bench press, so I already have the space budgeted. The basement has low ceilings, so that’s a concern the matador handle won’t have.

Guitar practice:
Made a spreadsheet for tracking jazz standards - that means the last time I seriously practiced jazz I hadn’t found my spreadsheet addiction yet (thank you lifting…).
Working on those sweep arpeggios and the Barry Harris vocab as well. I’ve got the sweep exercises to about 95bpm. It’s funny how I’ve always been slow - slow in running, playing instruments, slow to learn stuff. At least Im consistent in that. I still haven’t received the music for the next series of gigs, so it’s nice to just tilt at windmills for a bit.

[augeleven]

Moar:

Tempo-mill, 6:1
1.1 miles in 12:33

Literal lytew8t

Bayesian curls, 1 min rest
15x15,15,12
10x20

Cable lateral raise, 1 min rest
5x10,10,8
3x8

Rear delt raise
8s x15x4 first 3 seated, last set standing

[augeleven]

210.0/210.4

Skipping deadlift day. Will probably do it tomorrow. Friday afternoons suck - intend to be run all the way down. I’m gonna shoot to do these first thing tomorrow

[augeleven]

210.3/210.4

GGBB 2.4
Deadlift 2 min rest
405x4@9? Maybe 8
405x2x3 gonna keep this to 3 sets until I need 4 to progress volume

RDL 2 min rest
275x8,6,6

assisted sisy squat 1min rest
Grabbing on to the rack x10x3
These pumped me up

cable straight arm Lat pull-down 1 min rest
50x15
60x15,12

cable leg curl
60x8
50x10,9

standing abs
70x15,12,12

Time - 65 minutes
The day off helped. Not sure what the future holds for the schedule, but I think I’m dropping squats on deadlift day for more assistance volume. I’m going to try to bench tomorrow and squat Monday at the Y, so I can use the leg press after, which will set me up to press on Wednesday at the Y

[augeleven]

210.6/210.4 boo

Shoulder still giving me grief

GGBB 3.1
Band Pullaparts
Red x30,30,20
Green x15,13
— ss w/—
Bench warm-ups

Bench
225x5 banged against the rack.
225x4,3,3,3
— ss w/—
cable row
100x20,18,15,13

NGBP
160x8,8,8,6

Tri-set

LTE
60x15,15,12
DB flye
25s x10,10,7
cable curl
30x15,15,13

Time 67 minutes

I owe my log abs and a jog
Squat tomorrow. If my aches and whatnot continue after this week, I’m going to switch to lift MWF but keep the same workouts.

[augeleven]

212.9/210.7

Weekly diet check in
7 day avg calories - 2908 weekend blew up - whoopsie
Current expenditure - 3131
Down 0.5 pounds in avg weight since last Monday
weekend ruined the week pretty bad. back on the bus though

GGBB 3.2 at the Y

rack was taken so I did
back extensions
x20
+45x10
some NGPUs
Smith machine squat warmup to beltless 2.5plates x2
decline situps x5 cool rack is open...

Squat
275x6@9 same as last week
x3x4 same as last week. gotta add a set next time
— ss w/—
NGPU
bw x8,8,5,7,7,5

Leg Press
3 plates x10
3.5 plates x9

out of time
under 40 minutes, including waiting for the rack

later that day

7 down
7,6,5,4,3,2,1 Burpees and chin-ups
5:55
last week I did these at the Y and did the burpees right below the chin-up bar. Here at home i have at 10-15 foot walk from burpee-world to chinupland, also I did the burpees slowly.
thats is super slow - a rep every 6.3 seconds. When I did the 6/5/4/deathfail in 2:20ish which is about 4.75 seconds a rep

ab stuff
ab wheel x15,10
standing crunch 80x5 too heavy, 70x10

Sisysquatyphus
assisted x10,5,5 on 1 min rest

[Wilhelm]

208.3/210.4 already almost maintenance today with a lot of salty food though

Shoulder still pissy
GGBB 2.3
Band Pullaparts
Red x20x3 took a step back here
— ss w/—
Press warm-ups

Press kneeling
115x5, x3x4 a different kneeling set up. Not sure if this cheating or not, but I’m going to keep this set up for now, until I can commit to standing
— ss w/—
Chin-ups
bw x6
+15 x6
+25 x6
+35 x6
+45 x5

iBench
145x10,8,8,7 took some weight for the shoulder. This might get swapped out for cambered bench

Tri-set
Dips
bw x10,9 dip stand broke on last rep
incline curl
15s x15,15,18

Lateral Raises
15s x10,10,10

Did a set of triceps pushdowns to sub for the last set of dips
Time 57 minutes

Wasn’t really pushing hard today.
If I can escape from kidbed jail then I will run and try to hit the arm stuff harder

Kinda shopping for a new dip solution - I’m too lazy to just set up the barbells I have. I’m either gonna get a titan matador style or the xmark dip stand @Wilhelm loves. The previous one was just the front part of an old bench press, so I already have the space budgeted. The basement has low ceilings, so that’s a concern the matador handle won’t have.

Guitar practice:
Made a spreadsheet for tracking jazz standards - that means the last time I seriously practiced jazz I hadn’t found my spreadsheet addiction yet (thank you lifting…).
Working on those sweep arpeggios and the Barry Harris vocab as well. I’ve got the sweep exercises to about 95bpm. It’s funny how I’ve always been slow - slow in running, playing instruments, slow to learn stuff. At least Im consistent in that. I still haven’t received the music for the next series of gigs, so it’s nice to just tilt at windmills for a bit.

having the crossmember as a step on the Xmark is nice.
Especially with a loaded dip belt
The cushion on the handles has held up exceptionally well since summer 2019.

[augeleven]

209.8/210.6 weekend bloat mitigated

Amazon had a used pair of the fitness reality dip handles. They work fine, we’re like one third the price of the xmark, and now I have some space for something else. I have a treadmill that needs repairing. I could have space for a gun rack bar storage thingy

My kid has broken her braces a billion times at this point. The orthodontist is only available during school hours, and it’s my turn to take the kid, so I’m burning another sick day. Kids…

So I ran outside since I was alone this morning.

Outside-mill, no walksies
3 miles in 34:34
According to my log, my best time for this run is a 11:04 pace done last summer. This run was a 11:32 pace.
I’m going to stick with this distance for a month or so, then bump it to the hillier 3.8 mile loop. I don’t think I have ever run that without walk breaks.

[augeleven]

Late night shed

Trying to keep things timed and focused, but…

2x 5 minute “drumming” last rhythm at 120
Feeling lactate after 30 seconds, I need to relax more

5 minute HR super chops on Donna Lee at 60
Too slow to get meaningful work in and Inorobably need to do 10 minutes here

Dither rep focus. New stuff has lots of weird accidental issues.

St Thomas solo at 72. Goal tempo is 94
10 minutes of messing around with holes worth and gambale licks realizing I’m a lightyear away
Maybe 45 minutes total

[augeleven]

208.8/210.4

Shoulder starting to feel better

GGBB 3.3 at the Y

Press out of the rack
115x6, x3,3,3,4
— ss w/—
NGPU
bw x8,8,8,8,7,6,5
did 85x4 BTN press but it was ouchy so I stopped

iBench maybe 1 minute rests between sets
145x8,5
135x5,5 so weak here

lateral raise machine
80x8
75x7
70x6
60x8

Facepulls
42.5x15,15,12

Triceps pushdown
57.5x11,7

overhead triceps extension
35x12,12

Pec deck seat 2 radius 3
150x10,7
130x10

Preacher curl
50x11,6
30x15

DB shrugs
100s x20,15

Time 55ish minutes

Got crazy DOMS from running outside yesterday. If I get my run in tonight it wil probably be an easyish tempo effort. Outside runs count as quality due to the elevation.


ETA treadmill 1.3 miles in 14:06

[EricK]

Late night shed

Trying to keep things timed and focused, but…

2x 5 minute “drumming” last rhythm at 120
Feeling lactate after 30 seconds, I need to relax more

5 minute HR super chops on Donna Lee at 60
Too slow to get meaningful work in and Inorobably need to do 10 minutes here

Dither rep focus. New stuff has lots of weird accidental issues.

St Thomas solo at 72. Goal tempo is 94
10 minutes of messing around with holes worth and gambale licks realizing I’m a lightyear away
Maybe 45 minutes total

I'm pretty bad about doing stuff with a metronome. I go through phases of doing stuff then just revert back to learning new songs or practicing ones I'm working on. My primary rhythm right now is to play along to tutorial videos. Am I killing my gainzzzz?

[augeleven]

I use the metronome to keep me honest about speed, when there is an expectation that I need to play something at a specific speed. I’m also using it work on specific “feel” things. I don’t think it’s that necessary, especially if you are working towards accompanying yourself singing songs.

[EricK]

I use the metronome to keep me honest about speed, when there is an expectation that I need to play something at a specific speed. I’m also using it work on specific “feel” things. I don’t think it’s that necessary, especially if you are working towards accompanying yourself singing songs.

[augeleven]

208.0/210.2

GGBB 3.4
Deadlift 2 min rest
405x5@7.5 first rep moved super fast
405x,3,2,2 these first reps moved considerably slower

RDL 2 min rest
275x10,8,8

cable straight arm Lat pull-down 1 min rest
30x20
40x13,12,12 getting a bigger stretch now. Nice

cable leg curl
60x10,6
50x7,7

Time - 67 minutes. Gotta stop. I might do leg blasters with my jog tomorrow. We’ll see