Augeleven’s log
Moderator: Chebass88
- augeleven
- Registered User
- Posts: 4465
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
ambw - 212.2/212.5
diet day 4 yesterday 3934 cal/276p bingey binge
531(+boom) F(-at) loss. 1.3.5
Deadlift, beltless
135x5
225x5
265x5 went to straps here cuz I’m a wuss
295x5
335x5
370x5@felt heavy?
295x5x2
295x5x2 with a .75” deficit
295x5 with a 1.5” deficit
superset with
Hanging leg raise
x10x2 mostly a shoulder girdle warmup
Chin-ups
bw +10x10,x8x3
Dips
bw +10x10x4
time 51 minutes!!! Fail. The book says these should be complete in under 45 minutes.
First leader cycle is pretty much wrapped up minus a cardio day. Not sure if I should take a preemptive deload like the old man I am, or just jump into 3s week.
The second cycle increase the volume sets from 5 to 7.
I’ll probably keep my TM for deadlift and maybe press, and bump bench and squat.
diet day 4 yesterday 3934 cal/276p bingey binge
531(+boom) F(-at) loss. 1.3.5
Deadlift, beltless
135x5
225x5
265x5 went to straps here cuz I’m a wuss
295x5
335x5
370x5@felt heavy?
295x5x2
295x5x2 with a .75” deficit
295x5 with a 1.5” deficit
superset with
Hanging leg raise
x10x2 mostly a shoulder girdle warmup
Chin-ups
bw +10x10,x8x3
Dips
bw +10x10x4
time 51 minutes!!! Fail. The book says these should be complete in under 45 minutes.
First leader cycle is pretty much wrapped up minus a cardio day. Not sure if I should take a preemptive deload like the old man I am, or just jump into 3s week.
The second cycle increase the volume sets from 5 to 7.
I’ll probably keep my TM for deadlift and maybe press, and bump bench and squat.
- DanCR
- Registered User
- Posts: 3654
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
- augeleven
- Registered User
- Posts: 4465
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
Yesterday I did a little less than half the hike I did last week, but with twice as many kids. Less physical exercise more emotional exercise. They had fun, so - win!
ambw - 213.5/212.3
diet - have been eating at and around maintenance. Gotta try harder
531(+boom) F(-at) loss. 1.4.1 Now with deloads!!!
Cambered Bench
40x5
90x5
130x5
150x5
170x5
190x3
210x3 @8.5? This is my new training max for next cycle
BB row, from a hang. 2 min rest
135x15 felt a pump
155x11
175x4 boo
Ez curl
65x10x3 felt easy heavier than 60
—ss w/—
Triceps pushdown, rope
40x12x3 too light
Upright row
65x10x2 felt a twinge in my left mid traps
—ss w/—
Triceps pushdown, rope
45x10
time: a bit under an hour.
Deload week plan:
0)baby the elbows
1) cut back on volume especially in supplemental and chin-ups
2) hit my next cycle’s training maxes for at least an easy single
3) ditch main exercise supersets
4) try to do more easy cardio
ambw - 213.5/212.3
diet - have been eating at and around maintenance. Gotta try harder
531(+boom) F(-at) loss. 1.4.1 Now with deloads!!!
Cambered Bench
40x5
90x5
130x5
150x5
170x5
190x3
210x3 @8.5? This is my new training max for next cycle
BB row, from a hang. 2 min rest
135x15 felt a pump
155x11
175x4 boo
Ez curl
65x10x3 felt easy heavier than 60
—ss w/—
Triceps pushdown, rope
40x12x3 too light
Upright row
65x10x2 felt a twinge in my left mid traps
—ss w/—
Triceps pushdown, rope
45x10
time: a bit under an hour.
Deload week plan:
0)baby the elbows
1) cut back on volume especially in supplemental and chin-ups
2) hit my next cycle’s training maxes for at least an easy single
3) ditch main exercise supersets
4) try to do more easy cardio
- augeleven
- Registered User
- Posts: 4465
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
ambw - 212.9/212.4
diet - 2348cal/174p
531(+boom) F(-at) loss. 1.4.2 deload
SSB Squat beltless and in running shoes
60x5
150x5
180x5
210x5 feeling dizzy
240x2 this got heavy
260x1
275x1@9ish. Boo
heel elevated on 1.5” of rubber mats
135x5,8
super set with
Lat pull-down
95x15
110x12,15,15,15
Alternating with
LTE
65x8,10,10,10
time: 37 minutes
diet - 2348cal/174p
531(+boom) F(-at) loss. 1.4.2 deload
SSB Squat beltless and in running shoes
60x5
150x5
180x5
210x5 feeling dizzy
240x2 this got heavy
260x1
275x1@9ish. Boo
heel elevated on 1.5” of rubber mats
135x5,8
super set with
Lat pull-down
95x15
110x12,15,15,15
Alternating with
LTE
65x8,10,10,10
time: 37 minutes
- augeleven
- Registered User
- Posts: 4465
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
No cardio yesterday
531(+boom) F(-at) loss. 1.4.4 deload
Press kneeling
45x5
65x5
85x5
105x5
115x2
125x1
135x3@9
Superset with
Lat pull-down
120x12x4
Heel/-elevated Squat, SSB bar
135x10x3
then
upright row, wide grip
75x10x3
About 30 minutes
531(+boom) F(-at) loss. 1.4.4 deload
Press kneeling
45x5
65x5
85x5
105x5
115x2
125x1
135x3@9
Superset with
Lat pull-down
120x12x4
Heel/-elevated Squat, SSB bar
135x10x3
then
upright row, wide grip
75x10x3
About 30 minutes
- augeleven
- Registered User
- Posts: 4465
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
ambw-213.4/213.3
Diet - off the rails. Weekly avg calories
PSMF day 2 - so far-ish, so good-ish, which is pretty great. --ish.
Daily cardio 3 - jump rope 30:30x10 avg HR 133 reps were in mid 40s but counting is tricky
531(+boom) F(-at) loss. 2.1.1
Cambered NG bench
40x10
90x10
120x5
145x5
165x5
185x5
145x5x12
superset with
Face Pulls
chin-ups
bw +10 x10x2
RFESS
15#(?) vest x13x3
BB Rows
155x10x3
KB swings
52x20x3
time 40 minutes
then
EZ curls
65x13,10,8 2 min rest
Tried doing lateral raises, but I was getting electrical shocks and what felt like twangs from a guitar in my traps. Pass. side delts tomorrow.
Diet - off the rails. Weekly avg calories
PSMF day 2 - so far-ish, so good-ish, which is pretty great. --ish.
Daily cardio 3 - jump rope 30:30x10 avg HR 133 reps were in mid 40s but counting is tricky
531(+boom) F(-at) loss. 2.1.1
Cambered NG bench
40x10
90x10
120x5
145x5
165x5
185x5
145x5x12
superset with
Face Pulls
chin-ups
bw +10 x10x2
RFESS
15#(?) vest x13x3
BB Rows
155x10x3
KB swings
52x20x3
time 40 minutes
then
EZ curls
65x13,10,8 2 min rest
Tried doing lateral raises, but I was getting electrical shocks and what felt like twangs from a guitar in my traps. Pass. side delts tomorrow.
- augeleven
- Registered User
- Posts: 4465
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
ambw-215.8/213.5
Diet - yesterday was bad, today seems to at least a bit better
531(+boom) F(-at) loss. 2.1.2
SSB squat, beltless
60x5
150x5
190x5
220x5
245x5@8ish out of breath
190x5x7
superset with
Hanging Leg Raise
12,12,8
Chins
bw +10x10,10,10,8
Dips
bw +10 x13x4
time 42 minutes
Ran out of time - wanted to do another set of chins and dips, but I was running late for an appointment
Gonna try to light lateral raises and maybe so flyes.
Diet - yesterday was bad, today seems to at least a bit better
531(+boom) F(-at) loss. 2.1.2
SSB squat, beltless
60x5
150x5
190x5
220x5
245x5@8ish out of breath
190x5x7
superset with
Hanging Leg Raise
12,12,8
Chins
bw +10x10,10,10,8
Dips
bw +10 x13x4
time 42 minutes
Ran out of time - wanted to do another set of chins and dips, but I was running late for an appointment
Gonna try to light lateral raises and maybe so flyes.