A place to track your progress, or lack thereof
Moderator: Chebass88
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Allentown
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#3861
Post
by Allentown » Sat Jan 21, 2023 1:26 pm
Clearwater47 wrote: ↑Thu Jan 19, 2023 10:33 am
Oh man can I ever relate to this. I have a 12 year old and a 2 year old at home, along with a partner that's not opposed to poking the bear with the 2 year old, lol. And as you know, a 2 year olds tantrum is truly something majestic to behold.
Training looks good.
Honestly the 5yo has bigger/more "tantrums," but we can at least identify the cause of those.
And yeah, training has been going OK. I'm starting to feel like I look pretty good in the mirror, especially with my glasses off!
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Allentown
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#3862
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by Allentown » Mon Jan 23, 2023 3:44 am
Jan 23
Week 4 Day 1
BW 203.4
LBBS
282x4x4
Floor press
160x6x4
SGDL
280x8
270x6x2
10 min:
Heel elevated goblet squat
42x20, 20, 20
68 min
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Allentown
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#3863
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by Allentown » Tue Jan 24, 2023 2:54 am
Jan 24
Week 4 Day 2
BW 204.6
Pause bench
171x4x5
HBBS + chains
190x8x3
JM press
97x12
92x12x2
10 min:
DB lateral raise
8x19,19,19
66 min
Nice little volume jump. Tiny jump. 2yo trying to jump-jump.
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Allentown
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#3864
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by Allentown » Wed Jan 25, 2023 4:06 am
Jan 25
Week 4 GPP 1
BW 202.6
Echo sprints
20::100x10
2.14mi
Lat pull down
140x16,16,15,13
8 min abs
Plank 5:37
Pulley triceps press down
60x15x4
Pulley curl
57x15,15,12,13
87min
Came out the gate too hot on the bike. Pretty sure I died on sprint 4.
New cable on the pulley, an inch or two longer which kind of throws a wrinkle in the movements. Curls for example, I had to stand closer (changing the angle of the resistance a bit) and the weight stays a few inches off the ground (no deload at the bottom, more chain weight). At least, that's my excuse for dropping 6 reps.
Also pretty hung over, which probably doesn't always help.
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Allentown
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#3865
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by Allentown » Thu Jan 26, 2023 4:31 am
Jan 26
Week 4 Day 3
BW 203.4
DL
382x4x3
382x3
Incline bench
160x5x4
Hack squat
110x12x3
110x8
10 min:
One leg DB RDL
50x17,17,16
70 min
Went a tad off program and added a couple reps- I think something might have happened to the spreadsheet because I am pretty sure last time I ran this the total reps went up a bit each week, but it looks like weeks 3-5 have all the same rep totals.
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Allentown
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#3866
Post
by Allentown » Fri Jan 27, 2023 3:55 am
Jan 27
Week 4 Day 4
BW 203.8
OHP
117x5x4(5?)
Lever row
65x10x4
DB bench
50x12,12,12,8
10 min:
BB shrug
195x20x3
73 min
55% sure I forgot to count a press set. Also had to run in for a gassy poot between the rows and bench. Otherwise I improved on the rep per set count. Also (against the rules) I did a few extra reps again.
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Allentown
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#3867
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by Allentown » Sat Jan 28, 2023 4:20 am
Jan 28
Week 4 GPP 2
BW 204.2
Treadmill
30min
1.25mi slow jog, then 15% incline walk for remaining time
2.2mi
One arm lat pull down
50x20,20,20,19
Ab wheel
9x8, 11
Preacher curl
35x15x4
EZ bar skull crusher
45x15x
2 hours or something
Up at 3 to take my parents to the airport, did workout after then have to get to the Y for a 5yo basketball game. Though I might just send him out into the back yard for a while, on account of him being an asshole.
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Allentown
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#3868
Post
by Allentown » Mon Jan 30, 2023 3:43 am
Jan 30
Week 5 Day 1
BW 205.8
LBBS
285x4x4
Floor press
162x6x4
SGDL
290x8
275x6x2
10 min:
Heels elevated goblet squat
45x20x3
68 min
Feeling bitter, petty, and resentful.
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Allentown
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#3869
Post
by Allentown » Tue Jan 31, 2023 2:53 am
Yesterday and today have been the coldest days of the winter so far, and of course my fucking heater is being an asshole and won't run for more than 2 min at a time. Are you supposed to replace the regulator every year? It's like I am getting very low flow from the tank. Tried unplugging and plugging back in. I guess I am not sure I opened it all the way...
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Allentown
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#3870
Post
by Allentown » Tue Jan 31, 2023 4:13 am
Jan 31
Week 5 Day 2
BW 204.0
Pause bench
172x4x5
HBBS + chains
195x8x3
JM press
98x12
93x12x2
10 min:
DB lateral raise
8x20,20,19
~80 min
Includes at least 10min messing with the heater. Otherwise some good but tiny increases in total volume.
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Allentown
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#3871
Post
by Allentown » Wed Feb 01, 2023 3:46 am
Tried "resetting" the high flow stop on the tank by unplugging then turning it back on slowly. Still only get about 5 min of heat.
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Allentown
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#3872
Post
by Allentown » Wed Feb 01, 2023 4:00 am
Feb 1
Week 5 GPP 1
BW 204
Echo sprints
20::140x10
2.1mi
Lat pull down
130x18,18,17,16
Pulley triceps press down
62x15x4
Pulley curl
55x15,15,15,15
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Allentown
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#3873
Post
by Allentown » Thu Feb 02, 2023 3:52 am
Feb 2
Week 5 Day 3
BW 204.4
DL
385x4x4
Incline bench
162x5x4
Hack squat
115x12x3, 10
10 min:
DB one leg RDL
50x17x3
75min
Ow. RDL was brutal.
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Allentown
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#3874
Post
by Allentown » Fri Feb 03, 2023 3:47 am
Feb 3
Week 5 Day 4
BW
OHP
118x5x4
Lever row
67x10x4
DB bench
50x12,12,12,12
10 min:
BB shrug
200x20x3
70 min
Good. Some increases in weights or reps. Press continues to be a higher RPE than programmed but ego. Straps on the last set of rows just for @@broseph and man was it easier.
Waist 35.5"
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broseph
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#3875
Post
by broseph » Fri Feb 03, 2023 12:52 pm
And relief washes over me in an awesome wave.
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Allentown
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#3876
Post
by Allentown » Sat Feb 04, 2023 5:47 am
Feb 4
Week 5 GPP 2
BW 204.6
30 min treadmill
1mi run, then 15% incline walk
2.21 mi
One arm lat pull down
50x20x4
8 min abs
Ab wheel
15x4, 12
BFR preacher curl
33x15x4
BFR skull crusher
36x15x5
BFR EZ curl
36x20x3
Not timed
Turns out (didn't read program) I was supposed to do 10 minutes of abs and 5 sets of arm work. The HIIT and LISS are both supposed to be 2x a week now too, but nobody got time for that.
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Allentown
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#3877
Post
by Allentown » Mon Feb 06, 2023 3:46 am
Feb 6
Week 6 Day 1
BW 207.6
LBBS
315x1
295x3,3,2
CGBP
150x5
155x5
160x5
2 count pause DL
295x6
315x6
325x6
10 min:
Heels elevated goblet squat
45x20,19,18,17
65 min
Pivot week. Squat hard. Press easy. DL easy but fatiguing. Goblet squat very tiring.
Made the mistake last night of telling my wife how much I was looking forward to having a work day today (meaning, kids not at home). So obviously I come inside from my workout and get "little one should stay home with you today."
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augeleven
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#3878
Post
by augeleven » Mon Feb 06, 2023 6:37 am
“The key to a successful marriage is selectively limiting communication.”
- Some divorced guy, probably
When I get unexpected off days I fantasize about getting dressed, leaving, then coming right back so I don’t have to take the kids to school.
I’m sure there are lamer things to fantasize about, I just can’t think of any.
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Allentown
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#3879
Post
by Allentown » Tue Feb 07, 2023 3:46 am
Feb 7
Week 6 Day 2
BW
Bench
205x1
185x3,3,6
2 count pause squat
185x6
205x6
225x6
Dips
BW x10
5x10
10x10
10 min:
Arnold DB press
15x20,20,20,20
70 min
Bench basically exactly where I was when I ran this last year. Was supposed to be 3x3@7 for bench volume but I wanted to test my RPE, because I never promised to stick to a program. Dips are pathetically weak. Arnold press wasn't an option for accessory press work, but it was basically DB raises or machine work and I am sick of lateral raises. Ended up being enjoyably challenging.
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Allentown
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#3880
Post
by Allentown » Tue Feb 07, 2023 3:48 am
augeleven wrote: ↑Mon Feb 06, 2023 6:37 am
“The key to a successful marriage is selectively limiting communication.”
- Some divorced guy, probably
When I get unexpected off days I fantasize about getting dressed, leaving, then coming right back so I don’t have to take the kids to school.
I’m sure there are lamer things to fantasize about, I just can’t think of any.
Wife leaves before me, she might stay until 7:40 if things are really really bad but otherwise it's just "peace, I'm out."
Wife left, little one was doing much better but older one sounded like a