Augeleven’s log

[augeleven]

How was your summer and fall training, Augeleven?
Pretty bad, actually. Crash and burn Bad.

Did you learn anything?
I learned that daily running doesn’t work, changing exercises too often makes gauging training stress difficult. Easy volume building seems to be the thing that works for me.

Have you learned these lessons before
I don’t want to play this game anymore - Computer, stop program!

[augeleven]

ambw 214.8
I took a week off of tracking 824 consecutive days tracked
Definite diminishing returns

New program MM 3 week general strength, but 3x a week

3wGS 1.1

Bench
210x3x7. I thinkbI set the e1rm hood here. Goal is to max the reps out with the largest rep size, while maintaining bar speed

Squat
225x1@8
245x1@7
255x1@6? Last time I squatted this high my educators squeaked.
205x5,4,4,4,5,5,5 Knee felt weird

Superset
LatPD
140x12,12,10
Seated db pres 35s x12x3
1 hour

Guitar practice: downloaded GTA:SA onto my iPad from Netflix. Not good

[augeleven]

ambw-214.4

Cardio

Slogmill, 4:1
2 miles in 26:50
Had to drop below 5mph

[augeleven]

ambw= 213.8

3wGS 1.2

Bench 1.5 min rests
175x8x4,x6x3

Deadlift, 2 min rests
405x1@8-9 felt too heavy
320x4x6

Accesory tri-set

Ab wheel x8x3
Cable row 90x15, 120x11,10
Wtd push-ups +?? X15,12,12
2 min rest

Time 61 minutes

[augeleven]

2023 was a dumpster fire - I gained back 15 pounds and was only able to train consistently for the first half

Hopefully 2024 is a year of
1) punching the ticket consistently, since I lost that in ‘23
2) trying to shed the weight
3) stick to a program/plan

It seems like a good idea for programming would be like
1) accumulation block - 8 weeks of MM3w
2) transmutation block - 6ish weeks of a linearly slanted GGBB
3) realization block - maybe run out the OG MM 1 week thing I was doing back in 2019

This should take me into the summer, where I’ll be traveling and switch back to a bodyweight work capacity thing.
So no 2024 goals, but definite intentions.
Now I’m going to go grab a guitar and practice.

[augeleven]

ambw-215.4. Ate at maintenance for NYE, but salty stuff

Cardio
Ramping treadmintervals
2.1 miles 28:13
Like this:
5 mph x4, 2.2 mph x1
6 mph x2, 2.2 mph x1
7 mph x1, 2.2 mph x1
5 mph x4, 2.2 mph x1
6 mph x2, 2.2 mph x1.5
4.7 mph x4.5, 2.2 mph x1
5.5 mph x2, 2.2 mph x1
6.5 mph x1

In the context of keeping these easy, I lower the intensities to 4.7, 5.5, and 6.5

[alek]

Good luck this year, man. I’m rooting for you.

[EricK]

Now I’m going to go grab a guitar and practice.

*Wink-emoji*

The roller-coaster of training and body weight management can really be a drag, but don't forget to take credit for your successes, too. The fact that you keep coming back already puts you well above average. I hope to have a better year this year too and hope to be a better member of this community as well. I'm rooting for you, your plan seems good. Good luck!

[augeleven]

Thanks @alek

. I hope to have a better year this year too and hope to be a better member of this community as well. I'm rooting for you, your plan seems good. Good luck!

Thanks ericK. I feel like I have been slacking off on my contributions to the community, but I have time to doomscroll Reddit? Maybe thats a priority swap that will positively affect things in general.

For the record I worked on playing Auld Lang Syne in different keys. Nothing worth recording, though.

[DanCR]

Thanks @alek

. I hope to have a better year this year too and hope to be a better member of this community as well. I'm rooting for you, your plan seems good. Good luck!

Thanks ericK. I feel like I have been slacking off on my contributions to the community, but I have time to doomscroll Reddit? Maybe thats a priority swap that will positively affect things in general.

For the record I worked on playing Auld Lang Syne in different keys. Nothing worth recording, though.

I certainly am not suggesting that your doing so was any sort of obligation or anything over which you should feel the slightest guilt for discontinuing, but personally I miss your music recommendations. I just regretted not being able to keep up with all of them. Throw a dude a bone every now and then, huh?

[augeleven]

ambw 215.8

MM3w 1.1.3

Bench
240x1@7-8
200x4x7

Squat
225x3x6,x4 to hit the max reps

Press, kneeling
135x1@9 too hard

Superset
Lat pull-down
150x12,12,10
140x10,10
Press, kneeling
110x5x2
100x5x3
Time 74

Trying to keep assistance stuff on a strict weekly rotation, might be a fools errand
Not doing density sets, maybe later
Going forward I think I’ll work up to a heavy triple in 10 pound jumps, then superset Lat pd and BTN press because that seems to bother my shoulders less, probably because I never push the load.
Super set

[augeleven]

ambw 214.4

Cardio
Jogmill, 9:1
2.3 miles in 30 minutes

Current running plan
Three 30 minute runs a week.
A slow one - starting around 4.7-5 mph and progressing the run:walk interval until it’s 30 minutes straight ezpz

A ramping interval one. This one at be shorter than 30 minutes and should feel medium, not hard, but not easy

A tempo one - 4:1 intervals starting at around 5.5 mph and trying not to drop the speed too much. This should be the hardest one and I need to monitor my left foot here.

At some point I need to figure out a multimodal cardio approach, my air bike is dusty, and I should probably do some incline walking/ take advantage of the Y’s stair master

[augeleven]

ambw 214.6 a midnight peanut butter and cheese Sammy out from a healthy cut to spitting distance of maintenance

MM3w 1.1.4

Bench
170x10x4,x8x2
—ss w/—
Deadlift
355x3x6
1 min rest after each exercise. Maxed out the volume

Accessory tri-set
DB press
40s x12,12,15
Lat pull-down
170x8, 160x10,8
Ab wheel
x8x3
2 min rest

Time 46 minutes

[augeleven]

214.2 diet isn’t going well again. Saturdays are the hardest. Might try to extend the to night time

Cardio
Went on a brisk 25 minute walk while at the laundromat

After
Intervalmill
1:1 x10
Was aiming for 7mph : 2.5 mph but treadmill seemed slow so I bumped it to 8:3
I’ll log the distance as 1.5 miles in 19 minutes
Followed that with 11 minutes of incline walking to round out the 30 minutes

[augeleven]

pretty much slept all day yesterday. Sick today, and probably will take a sick day tomorrow

ambw=?? forget to measure. I ate at maintenance yesterday, I'm back to a deficit, provided I don't mess up.

lifting makes me feel better

MM3w 1.2.1
Bench, 1.5 min rest
235x1@8?
215x3x7 pretty snappy and about half the reps were paused.

Squat, 1.5 min rest
230x3x5,x5
Did a bigger set to hit the max reps

Accessory tri-set
Lat pulldown
170x10,8,8
Seated BTN press
85x10,10,8
Ab wheel
x8x3
about 65 minutes

Guitar Practice
Shedding the Speigel stuff again. Still doing the same couple of pieces ( the new stuff fell through). There is a gig for it this Friday, and we're doing the Hurricane piece with Lee Renaldo and Brian Chase. Also a friend of mine reached out for some silly business - we set up a "play through Weezer's Blue Album session" with one bass player, and a "let's play some old skool thrash metal" session with a different bassist is in the works. Time to dust off the ole normal people skills, I guess.

Music recs
My friend's band, Scarcity, just finished tracking their second album and its amazing. Super excited for them. Can't really post it, but here's something from their first album.
They're playing Vitus on Feb 17th

[augeleven]

Took a sick day, I feel better than I did this past weekend, but I’m so behind on everything, and I still feel like garbage

ambw 213.6/214.4

Monday diet check-in:
avg daily calories for the past week - 2745
Todays Daily expenditure -3194
3194 is the lowest it has been since I started tracking 3 years ago. I took a week off of tracking for the first time, so I’m not sure on that expenditure, buts it’s definitely trending downward. I’m gonna take that as a sign I might really be losing weight?

Cardio, tempo

Treadmill, 4:1
2.6 miles in 29:50
First 5 intervals were at 6mph, then I dropped down to 5.5 and moved it around a bit.

[KarlM]

Guitar Practice
Shedding the Speigel stuff again. Still doing the same couple of pieces ( the new stuff fell through). There is a gig for it this Friday, and we're doing the Hurricane piece with Lee Renaldo and Brian Chase. Also a friend of mine reached out for some silly business - we set up a "play through Weezer's Blue Album session" with one bass player, and a "let's play some old skool thrash metal" session with a different bassist is in the works. Time to dust off the ole normal people skills, I guess.

Cracked me up. I don't (yet) have an ear for the non-normal-people stuff, but I am recently digging simple things that I find in Townes van Zandt's picking (before he spiraled fully into non-functioning alcoholic guitarist/songwriter) where he rhythmically adds some chromatic progressions to link chords transitions. I'm digging his Tower Song and have worked out an "arrangement" where I'm learning how to break up the melodious monotony that is common in popular music.

[DanCR]

Music recs
My friend's band, Scarcity, just finished tracking their second album and its amazing. Super excited for them. Can't really post it, but here's something from their first album.

That was fun. I remember digging them the last time you repped them.

Were I in NY in mid-Feb, I’d 100% hit that show. Damn.

[augeleven]

ambw 211.1/214.1 whoosh

MM3w 1.2.2

Bench
180x6x6,x10
—ss w/—
Deadlift
345x3x6,x4
1 min rest after each exercise. Maxed out the volume with the 7th sets

Accessory tri-set
Underhand cable row
100x20
110x20,15
DB press
40s x15,15,12
Ab wheel
x10,10,8
2 min rest
Forearms an tris blown up from this.

Time 48 minutes

The non-normal music community lost a giant with Phil Niblock yesterday. It’s funny how someone can make variations on the same idea for all their life, yet still be inspired to dig deeper into his craft.
listening to his music live is completely different than hearing recordings. The acoustic beating is felt more than heard. After several minutes of listening, I start hallucinating music that isn’t there. Being immersed in a Phil Niblock piece is like a full body kaleidoscope.

So watch some of this with headphones on as loud as you can bear. Skip around a bit and taste the rainbow

https://www.youtube.com/live/UcdcWWcjBK ... L_S6rjK1Z_

[augeleven]

Yesterday

ez-mill, 2 x 1 min walk breaks
2.2 miles in 29ish minutes
Breaks at 10 and 21 minutes

Today

MM3w
Bench
210x2 longish pauses
220x2 same
245x1@9 comp pauses
210x2x6,x3 max vol

Squat
270x1@7? Felt slow but moved fast
190x8x7 yeah fuck that

Lateral raises
20s x13,9
15s x12
70 minutes
Ok I’m done. The squats were easy enough to do, but wiped me out.