D85, why aren't you at your post?

[Mike_d85]

Wednesday lifting done on Tuesday.  I need to stop attempting to do lunges after squats and deadlifts.  I just don't have the strength left.

Wed - Legs	1	2	3	4	5
Front Squats (5x5)	5x110#	5x110	5x110	5x110	5x110
Side Squats (4x10)	10xkettle	10xkettle	10xkettle	10xkettle
Deadlift (5x5)	5x150#	5x150	5x150	5x150	5x160
Barbell Lunge (front squat form) (4x10)	2x70 (knees weak)
Seated Calf Raises (3x15)
Seated Toe Raises (3x15)	15x30#	15x30	15x30

 

I was given valentine's candy yesterday that kicked up my calories and carbs to exactly in my goals.  Yay candy?

 

Edit: forgot to mention, dad's out of the hospital and doing better.

[Mike_d85]

Ok, Wednesday lifting on Friday.  I'm quite ready for a good night's sleep.  I did manage to do my complete workout (ignoring that me weight fell off my back for my last weighted plank and I couldn't get it back on).

 

Fri- Shoulders & Arms	1	2	3	4	5
Military Press (5x5)	6x30#	5x40	5x40	4x40	5x30
Shrugs (4x10)	10x110#	10x110	10x110	10x110
Barbell Curls (5x5)	5x20#	5x20	5x20	5x30(form)	5x25
Skull Crushers (4x10)	10x20#	10x15	10x15	9x15
Cuban Presses (3x15)	15x5#	15x5	15x5
Weighted Planks (3x30	30 sec. x45#	30 sec. x45#	30 sec.x0

 

My food fell short on fat again.  I overcompensated getting the carbs in and ended up cutting my fat.  I'm just trying to stuff my pie hole completely.  Gah!

 

Calories     3089.0   FEAST!

Protein         753.2   Good Boy.

Fat              1046.7   FEAST!

Carbs         1304.8   Good Boy.

 

Today I'm in a fair bit of trouble with the food.  I forgot to make my overnight oats so I made a peanutbutter yogurt with some raisins (delicious, thanks for asking).  Because we're having tofu saag for dinner I'm also really low on the fats.  Ergo I'm now about 300 carb calories short for the day and about 100 fat calories short.  I notice if I eat three bags of peanutbutter m&ms I can make this deficit up.  It's really the responsible thing to do.

[farflight]

You could always eat a stick of butter or spoonful of bacon grease?

[Mike_d85]

I'm out for 300 calories of specifically carbs.  Only 100 of fat.  Although I have taken shots of olive oil before.

[farflight]

I think it was an episode of "According to Jim" they were eating butter dipped in sugar...coined it a "shame stick"

 

Might be good

[CourtnieMarie]

i vote for a doughnut!

[Mike_d85]

I lifted yesterday afternoon and I felt pretty good.  I think I upped all my weights and only faltered on the bench press:

Mon - Chest & Back	1	2	3	4	5
Bench Press (5x5)	5x105#	5x105	5x105	5x105	2x105, 4x95
Landmine Press (4x10)	10x55#	10x55	10x55	9x55
Bent Over Rows (5x5)	5x90#	5x90	5x90	5x90	5x100
Reverse Dumbbell Fly (4x10)	10x25#	10x25	10x30	10x30
Dumbbell Finger Curls (3x15)	15x25#	15x25	15x25
Russian Twists (3x20)	20xkettle	20xkettle	20xkettle

 

My food is all jacked up.  I found some errors on my calorie counting spreadsheet and they're pretty catastrophic so I've been over-eating all my carbs for the past 3 weeks or so.  Woopsie daisy.  Between fixing that and my wife's birthday party over the weekend I have no clue what I ate or how much.  I'm working to make sure my plan for the rest of the week is okay.  Looks like today should be around 400 carbs calories short and that's if I eat a meal replacement shake with dinner (a salad).

 

 

[MattSkywalker]

Boy, I get serious inferiority complex by looking at your lifting.

Btw, as I was searching for good back exercises, Russian twists seemed nice, but I came by materials saying it's unhealthy for the spine. :S What do you say about that?

[Mike_d85]

9 minutes ago, MattSkywalker said:

I came by materials saying it's unhealthy for the spine. :S What do you say about that?

 

While I'm no expert and I haven't read anything saying it's unhealthy I will say it's not something I'm comfortable adding a lot of weight to.  I *could* do heavier weights on them but every time I have it's felt uncomfortable for my back and I've backed off.  My armchair assessment is that they aren't dangerous in and of themselves, but you should think of them more like body weight exercises (you don't up the weight, you do more or do them closer together).

[MattSkywalker]

Thanks! I have one more question: how does your weekly workout schedule look like? I'm still trying to figure out how to combine strength training and running (running is my primary interest, but I also want to be stronger - not only in the core and lower body for better running performance but also in the upper body).

[Mike_d85]

4 hours ago, MattSkywalker said:

Thanks! I have one more question: how does your weekly workout schedule look like? I'm still trying to figure out how to combine strength training and running (running is my primary interest, but I also want to be stronger - not only in the core and lower body for better running performance but also in the upper body).

 

Disclaimer: I'm slow. 

 

What I was doing for a few years that worked well is that I went to the gym first thing in the morning and ran in the evenings before dinner. 

 

Now I'm having trouble getting back into a groove because I moved which changed my commute and I started using a home gym which means lifting at 5am is rude (I'm in a townhouse).  I've essentially just switched the two, but my commute is now an hour instead of 20 minutes so it's a much tighter schedule.

[MattSkywalker]

Don't worry, RL kicks in.

 

So you basically did strength training and running every day? I'm asking because whenever I do the legwork, my quads and hamstrings are quite sore and need time for recovery before the next running session. And I read articles indeed advising against doing that. But thanks for sharing your experience - that gives me hope I could be less worried about that when I get in better shape.

[Mike_d85]

I have, but I am currently doing 3 days a week of lifting (MWF) and 4 days of running (MWThSa).  I have done 5 and 5 (M-F, M-Th, Sa) and did 6 days of lifting with 3 days of running for a month (I was finishing up a 12 week program).  Doing shorter runs I've actually found that running loosens up my DOMS and helps me recover. 

 

I will make sure to take a day off running before a long run and I don't do leg day immediately before a long run either.  Basically if a run is particularly strenuous (sprints, hills, long run) avoid leg day.  If you have an easier run (like most of mine), take leg day.

[Mike_d85]

So after taking a week off to keep from getting sick (my wife got a viral infection and I kept flirting with her symptoms) I'm back with  a really good day yesterday.  I decided I need to trim my plan down one exercise per workout.  I'm just taking too long to get 6 lifts in so I need to go through my plan this week before starting phase 2.  Last night's numbers:

Mon - Chest & Back	1	2	3	4	5
Bench Press (5x5)	5x90#	5x100	5x100	3x110, 2x100	3x105, 2x100
Landmine Press (4x10)	10x50#	10x55	10x55	10x55
Bent Over Rows (5x5)	5x70#	5x90	5x90	5x95	5x95
Reverse Dumbbell Fly (4x10)	10x30#	10x30	10x30	10x30
Dumbbell Finger Curls (3x15)	15x25#	15x25	15x25
Russian Twists (3x20)

 

Nutrition-wise I hit all my numbers and even managed to over-eat my carbs.  I probably shouldn't have had Cadbury Creame Eggs after dinner though.

 

Calories     3403.55     Good Boy.

Protein         592.08     Good Boy.

Fat              1358.10     Good Boy.

Carbs         1467.20     PUT THE FORK DOWN

[Mike_d85]

Got leg day in, but my hips wouldn't loosen up and kept pinching when I tried to squat.  I spent so much time stretching and trying to get them to loosen up that I didn't have time for both of my minor exercises. 

 

Wed - Legs	1	2	3	4	5
Front Squats (5x5)
Side Squats (4x10)	10xkettle	10xkettle	10xkettle	10xkettle
Deadlift (5x5)	5x160#	5x160	5x160	5x160	5x160
Barbell Split Squat (4x10)	5x90#	10x70	10x70	10x70
Seated Calf Raises (3x15)
Seated Toe Raises (3x15)	15x25#	15x30	15x30

 

The food was OK on Tuesday, but Wednesday I fell way short on fat:

Calories     3085.1     FEAST!

Protein       618.4       Good Boy.

Fat              947.7       FEAST!

Carbs         1473.6     PUT THE FORK DOWN

[Mike_d85]

In case you guys are wondering: I haven't given up exercising all together.

 

I'm buying a house so I haven't been bothering with lifting while I'm scrambling to deal with that.  I did a bit of upper body last night just to blow off some steam, but I didn't log it.  I was more worried about maintaining a little and burning off some nervous energy than I was about goals.  I'm not logging my food but I'm still planning my food for the week and mostly sticking to it.  I might manage to stick with a pattern next week, but I'll probably start packing.

[CourtnieMarie]

congrats! buying a house and moving is a huge time suck but hopefully worth it in the end!

[Mike_d85]

[shakes mountains of dust off my workout log]

 

Ok, then.

 

SHOULDERS & CHEST	1	2	3	4
OHP (12, 10, 8, 6)	15x15#	10x20#	8x20#	6x20#
DB Bench Press (12, 10, 8, 6)	12x30#	10x35#	10x40#	10x40#
Shrugs (4x10)	10x70#	10x80#	10x70#	10x70
Land Mine Press (4x10)	10x50#	10x50#	7x50#
Dips (3x15)
STRETCH

 

I've been doing things at random, but I haven't been writing it down or really planning very far ahead.  I'm hoping to get really back into the swing of things this month between working my regular hours instead of summer hours at work and finally getting time to get the home gym built in the garage next week.  I definitely need to at least get the proper barbell support back together so I can do a real bench press instead of using mis-matched weight sets with 2" plates sandwiched onto a 1" bar.

[CourtnieMarie]

welcome back!

[Mike_d85]

Did random crap now that I have a gym setup.  A picture of what I'm working with: https://imgur.com/gallery/H5tBNuA

 

Makeup BS
Deadlift	15x90#	15x90	12x110	12x110
Front Squat	6x50#	7x50	10x50	10x50
Bent Over Rows	10x50#	10x50	10x50	10x50

[Mike_d85]

Trying to get back into a habit, but it's tough with my schedule.  I can only squeeze a few lifts in before dinner, don't have time in the morning before I leave the house, and can't get motivated after dinner.  I'm thinking I just have to figure out how to do compound movements and use my 30-45 minutes as best as I can.

 

LEG	1	2	3	4
Front Squat (4x10)	10x50#	10x60	10x60	10x70
Elevated Side Squats (4x10)	10xkettle	10xkettle	10xkettle	10xkettle
Kettle Bell Swings (3x20)	20xkettle	20xkettle	20xkettle

[CourtnieMarie]

love the set up! well done!

[Mike_d85]

I've really got to get back into the habit of posting here.  Maybe I need to finally jump ship on the scouts and have a ranger or warrior challenge.

BACK & ARM	1	2	3	4
Lat Pull Down (4x15)	15x90#	15x90	15x90(form)	15x80
Hammer Curls (4x10)	10x15#	10x15	10x15	10x15
Cable Bent Over Rows (4x10)	10x35#	10x55
Tricep rope extensions (4x10)	12x35#	10x45	10x45
STRETCH

 

I had to cut stuff short yesterday because I had to scurry between meetings until lunch and run right back for a meeting.  I might toy with my commute so I can use the home gym in the mornings instead.  I still need a pullup bar.

[Mike_d85]

Post, you fool.  *kick*  My numbers from Friday.  I've lost a lot of strength so my planned sets of 15 dips turned into a 5x5 set pretty quickly.

 

SHOULDERS & CHEST	1	2	3	4	5
Lateral Raises (4x10)	10x12.5#	10x12.5	12x12.5	10x12.5
Shoulder Press DB (4x10)	10x20#	12x25	10x30	10x30
Chest Press DB (4x10)	15x20#	10x30	10x30	10x30
Chest Dips (3x15)	5	7	5	6	5
STRETCH

[Mike_d85]

I haven't been forgetting to post this week.  I've been feeling extremely tired so I figured I should lay off the weight lifting.  I was getting worried that I was sick, but the more I think about it the more I think that the ramp up to half marathon distance and weight lifting were just wearing me down that much.  I might do something at lunch tomorrow, but I'm playing it by ear right now.