D85, why aren't you at your post?

[Mike_d85]

Hey, I got sleep, the weather is clear, and I haven't made it into the gym all week...

 

Did pretty much all the big compound exercises I base my whole week off of this morning since my whole week has been crap.

Thursday: Everything Now
Warm Up/Run to Y
Bench Press (4x10)	10x70	10x70	6x70	10x50
Trap Bar Deadlifts (3x10)	10x90	10x90	10x90
Overhead Press (4x10)	10x20	10x20	7x20	7x15, 3x10
Pull Ups (5x5)	5	5	5	3

 

I also did my medium run last night with a few extra miles because Saturday I'm watching the 6 Nations games all day instead of taking my long run.  Pretty much nothing this week is managing to adhere to schedule.  Though I did maintain my short run this morning by running to and from the Y (just shy of 5k). 

 

I've given up on tracking my nutrition this week, but I weighed in at 168# so I haven't lost too much.

[Mike_d85]

I did lotsa stuff over my super long weekend.  Friday I did my long run, but between traffic (St. Patrick's in downtown Boston) and weather (jumping snowbanks and unusable sidewalks outside of downtown Boston) I could only manage 27k.

 

I am still doing 4 days a week of lifting plus running to and from the gym due to time constraints.  My wife started a new job so I have to get home to feed the dog and let him out.  Last two days at the gym:

 

Monday: Lower Body Push	1	2	3	4
Warm Up
Front Squats (4x10)	10x70	10x70	10x70	10x70
Box Jumps (4x15)	15	15	15	15
Weighted Bridges (3x15)	15x140	15x140	15x160
Calf Raises (3x15)	15x180	15x180	15x180
Ab Roller (3x15)	15	15	15
Stretch (10 min)
Tuesday: Upper Body Pull	1	2	3	4	5
Warm Up
Pull Ups (5x5)	5	5	5	5	4
Barbell Upright Row (4x10)	10x20	10x20	10x20	10x25
Face Pulls (3x15)	15x30	15x35	15x42.5
Farmers Walk (3x1:30)	1:30x90	1:00x90	0:45x45
Barbell Curls (3x10)	15x20	10x40	10x45
Stretch (10 min)

 

I'm going to have a tough time getting all my food in.  Because I have to run home and let the dog go to the bathroom at lunch I'm stuck with eating hand food.  This week that means corn dogs.  Chicken sausage corn dogs with homemade corn bread batter.  Forgetting my egg this morning leaves me about 200 calories shy of my goal:

 

Calories     3215.0     FEAST!

Protein         725.5     Good Boy.

Fat             1476.4     FEAST!

Carbs         1166.96   Good Boy.

 

My corn dogs are delicious though.

[Mike_d85]

I rested last night and this morning so nothing on the exercise front.  However, I broke down and got a subway pass so I'm not walking back and forth to work as much.  I might have time to actually consume my food at a designated place instead of stuffing corn dogs down my gullet while I walk.  My mustache smelled like mustard all afternoon...

 

I'm currently about 100 fat calories shy of my food goal today.  Assuming I make and consume a protein shake at lunch (I forgot this morning).

Calories     3302.0     FEAST!

Protein         751.8     Good Boy.

Fat             1587.2     FEAST!

Carbs         1097.2     Good Boy.

[Mike_d85]

Well, I woke up yesterday feeling like crap so I didn't go to the gym in the morning.  I did get all my running mileage in thus far and I made it in this morning.

Friday: Upper Body Push	1	2	3	4
Warm Up
Dumbbell Bench Press (4x10)	10x45	10x45	10x45	5x45
DB Underhand Bench Press (3x15)	15x25	15x25	15x25
Overhead Press (4x10)	10x15	10x15	8x15	7x15
Land Mine Press (3x15)	15x25	15x25	15x25
Shin Lifts (3x15)	15x40	15x40	15x40
Stretch

 

I also realized that I forgot to eat my egg in the morning pretty much all week so all of my above nutrition posts have been a lie.  I'm about 100 calories short today as per the past week.  Except this time I actually ate the bloody egg this morning.

[Mike_d85]

Aw, dag nab it.  Because my phone blew up I couldn't log on to look at what mileage I was supposed to do on Saturday.  I thought it was 35k, but it was supposed to be 37.  I felt great at the end of it though.

 

I got my weightlifting in this morning.  Just barely, they're closing the weight rooms from today (I snuck in before work began I guess) until April 7th.  They're replacing the floors in there.  Oh well, to the other weird labyrinth of a Y I go.

 

Monday: Lower Body Push	1	2	3	4
Warm Up
Front Squats (4x10)	10x70	10x80	10x80	10x80
Box Jumps (4x15)	15	15	15	15
Weighted Bridges (3x15)	15x140	15x140	15x140
Calf Raises (3x15)	15x170	15x170	15x170
Ab Roller (3x15)	15	15	15
Stretch (10 min)

 

My food is picture perfect for today.  You bet your ass I remembered my egg.

Calories     3602.0     Good Boy.

Protein         861.6     Good Boy.

Fat             1758.6     Good Boy.

Carbs         1116.4     Good Boy.

[Mike_d85]

Well this morning didn't go exactly as planned.  With the weight room closed I was going to go to the other Y, but found out this morning (I had the sense to actually check before I left) that they don't open until 5:30.  So I didn't have time to run to the Y and back and instead I lifted my home-made kettle bell and store-bought dumbbells.

 

Tuesday: Upper Body Pull	1	2	3	4
Warm Up
Pull Ups (5x5)
Kettle Bell Upright Row (4x15)	15	15	15	15
Back Lat Raises (3x15)	15x15	15x15	15x15
Hand Curls (3x10)	10x25	10x25	10x25
Dumbbell Curls (3x10)	10x25	10x25	10x25

 

I have tonight off from running and tomorrow morning off from lifting so I can actually make some kind of plan for the next two weeks.  Including scouting out the pull up bars in the park near my house.

 

I'm not sure what dinner is tonight so I can't plug in my nutrition.  My wife promised pork chops with caper sauce, but I don't know what the greenery or carb-ery is to go with it and I don't know what the caper sauce is exactly.

[Mike_d85]

This morning's lifting was crap.  I'm at home again and kept running into problems getting things to work.

Goblet Squats (4x15)	15xkettle	15xkettle	15xkettle	15xkettle
Leg Lifts (4x30 sec)	1 min	30 sec.	30 sec.	30 sec.
Shin Lifts (4x15)
Side Squat (3x15)	15xkettle	15xkettle	15xkettle
Clam Shell (4x15)

 

I couldn't get the dumbell to stay on my feet to do shin lifts and I couldn't get the weight to stay in place to do clamshells.  The side squats felt so awkward on my left side that I'm kind of concerned about that leg.  It's the one that gave out on me in the marathon and I think the hip flexor getting weak was a big part of the issue.

 

I ran 9k last night and I plan on running 7k tonight.

 

I need to find about 200 more carb calories.

 

Calories     3429.0     Good Boy.

Protein         810.8     Good Boy.

Fat             1847.7     Good Boy.

Carbs           904.8     FEAST!

[Mike_d85]

Busy at work.  I did manage lifting with the home equipment yesterday morning.  Not so much this morning as my ankle feels wonky and I didn't think it wise to strain it with leg day.

Monday - Chest & Back	1	2	3	4
Floor Press (3x20)	20x20	20x20	20x20
KB Landmine Press (3x15)	15	15	15
Bent Over Rev. Flies (3x15)	15x15	15x15	15x15
Rows (3x15)	15x35	15x35	15x35
Stretch 10 min

 

Food is haywire.  Probably not eating enough.

 

Running going ok.  Ankle hasn't interfered yet, but I might skip tonight.

[Mike_d85]

Hooray, back in the weight room!  And now it smells like fresh shoes!  In a totally unrelated incident my dental hygenist is Paul Hogan.

Mon- Chest & Arms	1	2	3	4
Bench Press (4x10)	10x70	10x70	7x70	7x70
Flies (3x15)	15x20	15x25	15x25
Dips (4x10)
SS: Skull Crusher (3x15)	10x20	10x30	10x30	10x30
SS: Barbell Curl (3x15)	10x20	10x30	10x30	8x30

 

For nutrition I need to add some Chai to my rice pudding (it's more of a porridge) for breakfast tomorrow. I'm going to have to do a shot of olive oil at lunch today, but I'm pretty much hitting every food goal that way.  Which is good because I'm super hungry after hitting the weight room properly for the first time in two weeks.

 

Calories     3548.0     Good Boy.

Protein         699.6     Good Boy.

Fat             1902.6     Good Boy.

Carbs         1084.4     FEAST!

[Mike_d85]

OK, I went to the Y and did leg day this morning.  Bigger news, I jogged to the gym and my ankle seems to be fine.  So hooray for that.

Tues- Legs	1	2	3	4
Prone Leg Curl (4x10)	10x90	10x90	10x90	9x100
Ss1: Hip Abduction (4x10)	10x90	10x100	10x110	10x120
Ss1: Hip Adduction (4x10)	10x90	10x100	10x110	10x120
Leg Extension (4x10)	10x110	10x110	10x110	10x120
Side Squats (4x10)	10x16kg	10x16kg	10x16kg	10x16kg
Leg Lifts (3x30 sec)	30 sec.	30 sec.	30 sec.

 

My food yesterday was identical to Monday with the exception of adding chai to my rice pudding thereby saving me the need to do a shot of olive oil.  Everything looks like it's on the nose today.

 

Calories     3434.0     Good Boy.

Protein         718.4     Good Boy.

Fat             1689.3     Good Boy.

Carbs         1126.8     Good Boy.

[Mike_d85]

I've gone there and come back again.  I don't think my food got TOO far out of whack.  I ate a good bit of refined sugars and junk, but I'm not 100% sure I got all my calories in while I was there.  I did manage to maintain running on vacation.  Taken somewhat lightly with my leg still not 100%.  I think I'm about there now so I ought to be able to stick with my schedule this week.  I missed a lifting day this week, but I might sneak one extra in tomorrow.

 

Wednesday - Legs	1	2	3	4
Walking Lunges (3x30)	40x25	30x25	30x25
Side Squats (3x15)	10x16kg	15x16kg	15x16kg
Ladder Work (4 sets)	X	X	X	X
Bench Jumps (3x15)
Standing Finger Curls (3x15)	15x20	15x30	15x30
Stretch 10 min	X

 

My nutrition is about 30 carbs short, but checks all my other boxes.  I think I can look the other way on that.

 

Calories     3441.0     Good Boy.

Protein         735.6     Good Boy.

Fat             1744.2     Good Boy.

Carbs         1063.6     FEAST!

[Mike_d85]

In the past several weeks I have:

• Maintained my running scheule
• Fallen off the weightlifting horse (some light weight stuff at home, but nothing big)
• Ignored my food (and I think I lost some weight)
• Bought a car
• Moved
• Started horseback riding

I have a marathon on Sunday 5/14.  I need to get settled in the new house and re-group.  I'm hoping to get organized by the next 4-week challenge cycle to figure out a lifting schedule that works for me.

[Mike_d85]

Did a 5k run this morning.  I have one more to go before the race and then I'm done.

 

I'm going to attempt to get some lifting done tonight in the brand new Bat Cave.  Here's hoping that'll work out.

[Mike_d85]

I did some generic dumbbell work for the back/shoulders/chest last night.  I didn't have much of a plan and didn't log what I did so there isn't much to report.  I'm just trying to keep habits alive and my chest and back ready to lock in place for the marathon.  I've got no idea what I'll be doing yet, but I need to put together a plan to get back into a proper weight room.*  I'm planning in indiscriminately shoveling food into my face for the rest of the week.  That's not effective carb loading, but I don't really have to worry about that until the night before the race.  I plan on making myself something of some kind to heat up in the hotel room (stupid allergies).

 

*and start building one in my basement...

[Mike_d85]

I made it into the gym for the second time this week.  I did arms on Tuesday and was so sore I couldn't make it back until this morning for shoulders/back

Seated Shoulder Press	10x20	5x40	5x30	4x30
Shrugs	15x90	15x180	15x180
Row Thing	5x90	5x90	5x90
Pull Ups	5	3	2
Lat Pull Downs	10x100	10x110	9x110

 

Next week I'll try to get back into looking at my food intake and putting together coherent plans for lifting.

[Mike_d85]

Went in with only the vague plan of "chest and arms" and without much time to spare.  I think I did okay:

Bench Press	6x70	5x80	5x80	4x90
Chest Flies	10x20	10x20	10x20	10x20
Preacher Curls	10x20	6x40	6x40	6x40
Triceps Pull Downs	10x70	10x90	10x90	10x90

[Mike_d85]

Got a run in with the puppy this morning.  It was nice to finally take one slow and short enough for him to come along.

 

I'm getting infuriated with IT at work.  It really is incredible gross incompetence.  I had to get executive staff to intervene after two months to get a filter updated on a canned report (something I could do myself if I could gain access to the SQL editor).  I had to get them to intervene again to update a major issue that shut down an entire division of the finance department.  Now I'm locked out a web service and something that should be a quick 5-minute fix for helpdesk has dragged on across two days.

[Mike_d85]

My poor puppy got hurt.  I went to go run with my wife and the dog for the first time in ages (she does the walk/run thing) and we came across a little beagle while we were warming up.  Well my dog got a little excited and spun and twisted his leg.  It doesn't seem to be broken and everything seems to move ok he just doesn't want to put weight on it.  No run for me and the puppy isn't moving around well.  Here's my terrible lifting for the morning (I had like 45 minutes in the gym):

 

Squats	5x88	5x110	5x99	5x99
Deadlifts	5x88	3x176	5x110	5x110

[Mike_d85]

Just replace most of my words with Yosimette Sam muttering.  Stupid commute, leaving no time for weights.  Luckily I switch to the Commuter Rail on the 1st so that should make gym trips easier for me.  Fingers crossed I can get on the commuter rail quickly and easily without a bicycle.

Bench Press	10x70	5x90	6x70	4x80	5x80
French Press	10x10	10x20	10x30	10x30
Reverse Curls	15x10	15x15	15x15

 

I did get my nutrition for the week mapped out on Sunday, so there's that.  It doesn't look particularly good (memorial day is fun), but it's done.  Plus I weighed myself this morning on the broken scale: 168.  The scale obviously is below (the needle is about -4lbs) so I think I weigh 172 or so.  I'll be on a more accurate scale later this week.  Since I'm just on the "maintain" setting for my nutrition it's the first time I've seen the "Put the fork down" message so much in a long time.  I think I'm all right since my total calories aren't over. 

 

Calories     3114.0     Good Boy.

Protein         640.8     Good Boy.

Fat             1854.9     PUT THE FORK DOWN

Carbs           775.6     PUT THE FORK DOWN

[Mike_d85]

I ran this morning and only then did I realize that it was, in fact, Wednesday and I probably should have gone to the Y.  I've cut two runs short this week.  One because I had a long day ahead and another because I had to poo.  One way or another I'm going to have to stick out a 5k on Friday.

 

Food is... okay.  I'm sensing a theme.

Calories     3340.0     Good Boy.

Protein         665.6     Good Boy.

Fat             1876.5     PUT THE FORK DOWN

Carbs           950.8     PUT THE FORK DOWN

[Mike_d85]

I got to try the commuter rail today.  I feel as though my gym time would be drastically improved with a bicycle.  Commuting really increases the difficulty of getting to the weight room.  On the plus side I'll get home about the same time as my wife so I don't feel like I'm just dumping all the dog walking and dinner making responsibilities on her.

Walking Lunges	30x25	25x25	25x25	25x25
Leg Press	10x165	6x210	5x240	5x240	5x250
Cable Crunches	15x50	15x57	15x57	15x62

 

It looks like I finally got a different pattern on my food too:

Calories     2959.0     Good Boy.

Protein         596.8     FEAST!

Fat             1429.2     Good Boy.

Carbs         1038.0     PUT THE FORK DOWN

[Mike_d85]

I made it into the gym with an actual PLAN this morning.  Freaky deaky.

Bench Press (5x5)	10x70	5x90	4x90	5x85	5x85
Land mine Press (4x12)	12x35	12x45	12x45	8x45
Skull Crushers (4x10)	10x20	10x30	9x30	6x30
Reverse Curls (3x15)	15x20	15x20	15x20	15x20

 

I forgot to check my meal plans on my nutrition list when I made the menu for the week.  I'll have to plug everything in tonight or in a quiet moment this afternoon (work is nuts this morning).

 

[Mike_d85]

Hooray for leg day!

Tues	Anterior Legs	2	3	4
Goblet Squats (4x10)	10x48	10x50	10x70	10x70
Walking Lunges (3x30)	30x30	30x30	25x30
Toe Raises (3x15)	15x40	15x40	15x40
Hip abduction (3x15)	12x60	15x70	15x70

 

Still not updated on my nutrition worksheet.  I'm going to do that tonight since I'm not running and I need to load in all the info for the weird foods we selected for this week.

[Mike_d85]

So on my second leg day of the week, I saw an amazing visage.  A man who had biceps the size of my thighs and thighs the size of my biceps.  And I got small biceps and big thighs.  Talk about skipping leg day: he looked like someone put the top half of a He-Man on the bottom half of a GI Joe (circa 1992).

 

Thurs	Posterior Leg	2	3	4	5
Deadlift (5x5)	5x140	5x160	5x160	5x160	5x160
Weighted Bridges (3x10)	10x90	10x110	10x110
Leg Curls (4x10)	10	10	10	10
Calf Raises (3x15)	15x170	15x190	15x190

 

I did my nutrition, but forgot to email the file back to myself so I could post it to NF.  Will try to do so tonight.  I've been over-eating carbs like a summbitch.

[Mike_d85]

I skipped the gym yesterday morning.  After too many beers, far too much heat, and not enough sleep I just didn't make it in.  I attempted running last night, but that was downright brutal.  I managed about 3k of my intended 5k with two breaks in there to hide from the sun and drink all my water.  I got home and laid on the floor just to cool off.

 

Tue	Posterior Leg	2	3	4	5
Deadlift (5x5)	5x90	5x140	5x140	5x140	5x140
Weighted Bridges (3x10)
Leg Curls (4x10)	12	10	10	10
Calf Raises (3x15)	15x190	15x205	15x195

 

I did get all my nutrition figured out before I went grocery shopping and sorted out that I could hit most of my goals by organizing my lunches per day of the week (I had several leftover lunches instead of my normal method of eating the same thing every day).  So I made meticulous notes and updated my plan BEFORE grocery shopping.  Then I forgot to email it to myself at work so I could remember which day to eat which and I've already gotten it screwed up.  *shrug*  It'll average out?