Mike_d85 Posted February 14, 2018 Author Report Share Posted February 14, 2018 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. 1 Quote My Battle Log I'm on Strava for my running now. Check out Kick! too. You unlock gear with your progress on Strava. Link to comment
Mike_d85 Posted February 15, 2018 Author Report Share Posted February 15, 2018 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. 1 Quote My Battle Log I'm on Strava for my running now. Check out Kick! too. You unlock gear with your progress on Strava. Link to comment
farflight Posted February 15, 2018 Report Share Posted February 15, 2018 You could always eat a stick of butter or spoonful of bacon grease? 1 Quote Fitbit username: farflight (would love to have more people on there) Getting life in order is a challenge worth doing. Happiness is the journey, not the destination (took me forever to learn that) Link to comment
Mike_d85 Posted February 15, 2018 Author Report Share Posted February 15, 2018 I'm out for 300 calories of specifically carbs. Only 100 of fat. Although I have taken shots of olive oil before. Quote My Battle Log I'm on Strava for my running now. Check out Kick! too. You unlock gear with your progress on Strava. Link to comment
farflight Posted February 15, 2018 Report Share Posted February 15, 2018 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 Quote Fitbit username: farflight (would love to have more people on there) Getting life in order is a challenge worth doing. Happiness is the journey, not the destination (took me forever to learn that) Link to comment
CourtnieMarie Posted February 15, 2018 Report Share Posted February 15, 2018 i vote for a doughnut! Quote Instagram | pinterest read harder challenge | Battle Log | NROLFW Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-5 | 16-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-1 | 18-2 | 18-3 | 18-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current Link to comment
Mike_d85 Posted February 20, 2018 Author Report Share Posted February 20, 2018 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). 1 Quote My Battle Log I'm on Strava for my running now. Check out Kick! too. You unlock gear with your progress on Strava. Link to comment
MattSkywalker Posted February 22, 2018 Report Share Posted February 22, 2018 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? 1 Quote Level 4 Padawan STR 4.75 | DEX 5 | STA 8.5 | CON 4.25 | WIS 4.25 | CHA 2.75 Challenge #1, #2, #3, #4, #5 , #6, #7 | Battle Log | Epic Quests | STRAVA Profile ! Join the Rebellion (NF Club) On Strava ! >>> On 8/11/2017 started Walking to Mordor, threw the Ring into Mount Doom on 26/5/2019 and now heading back to Hobbiton >>> 'We all long for Eden, and we are constantly glimpsing it: our whole nature is still soaked with the sense of exile.' - J. R. R. Tolkien Link to comment
Mike_d85 Posted February 22, 2018 Author Report Share Posted February 22, 2018 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). 1 1 Quote My Battle Log I'm on Strava for my running now. Check out Kick! too. You unlock gear with your progress on Strava. Link to comment
MattSkywalker Posted February 22, 2018 Report Share Posted February 22, 2018 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). 1 Quote Level 4 Padawan STR 4.75 | DEX 5 | STA 8.5 | CON 4.25 | WIS 4.25 | CHA 2.75 Challenge #1, #2, #3, #4, #5 , #6, #7 | Battle Log | Epic Quests | STRAVA Profile ! Join the Rebellion (NF Club) On Strava ! >>> On 8/11/2017 started Walking to Mordor, threw the Ring into Mount Doom on 26/5/2019 and now heading back to Hobbiton >>> 'We all long for Eden, and we are constantly glimpsing it: our whole nature is still soaked with the sense of exile.' - J. R. R. Tolkien Link to comment
Mike_d85 Posted February 22, 2018 Author Report Share Posted February 22, 2018 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. 1 Quote My Battle Log I'm on Strava for my running now. Check out Kick! too. You unlock gear with your progress on Strava. Link to comment
MattSkywalker Posted February 22, 2018 Report Share Posted February 22, 2018 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. Quote Level 4 Padawan STR 4.75 | DEX 5 | STA 8.5 | CON 4.25 | WIS 4.25 | CHA 2.75 Challenge #1, #2, #3, #4, #5 , #6, #7 | Battle Log | Epic Quests | STRAVA Profile ! Join the Rebellion (NF Club) On Strava ! >>> On 8/11/2017 started Walking to Mordor, threw the Ring into Mount Doom on 26/5/2019 and now heading back to Hobbiton >>> 'We all long for Eden, and we are constantly glimpsing it: our whole nature is still soaked with the sense of exile.' - J. R. R. Tolkien Link to comment
Mike_d85 Posted February 22, 2018 Author Report Share Posted February 22, 2018 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. 1 1 Quote My Battle Log I'm on Strava for my running now. Check out Kick! too. You unlock gear with your progress on Strava. Link to comment
Mike_d85 Posted March 6, 2018 Author Report Share Posted March 6, 2018 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 1 Quote My Battle Log I'm on Strava for my running now. Check out Kick! too. You unlock gear with your progress on Strava. Link to comment
Mike_d85 Posted March 8, 2018 Author Report Share Posted March 8, 2018 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 Quote My Battle Log I'm on Strava for my running now. Check out Kick! too. You unlock gear with your progress on Strava. Link to comment
Mike_d85 Posted March 28, 2018 Author Report Share Posted March 28, 2018 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. 1 Quote My Battle Log I'm on Strava for my running now. Check out Kick! too. You unlock gear with your progress on Strava. Link to comment
CourtnieMarie Posted March 28, 2018 Report Share Posted March 28, 2018 congrats! buying a house and moving is a huge time suck but hopefully worth it in the end! 1 Quote Instagram | pinterest read harder challenge | Battle Log | NROLFW Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-5 | 16-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-1 | 18-2 | 18-3 | 18-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current Link to comment
Mike_d85 Posted September 4, 2018 Author Report Share Posted September 4, 2018 [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. 1 Quote My Battle Log I'm on Strava for my running now. Check out Kick! too. You unlock gear with your progress on Strava. Link to comment
CourtnieMarie Posted September 5, 2018 Report Share Posted September 5, 2018 welcome back! 1 Quote Instagram | pinterest read harder challenge | Battle Log | NROLFW Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-5 | 16-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-1 | 18-2 | 18-3 | 18-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current Link to comment
Mike_d85 Posted October 1, 2018 Author Report Share Posted October 1, 2018 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 2 Quote My Battle Log I'm on Strava for my running now. Check out Kick! too. You unlock gear with your progress on Strava. Link to comment
Mike_d85 Posted October 3, 2018 Author Report Share Posted October 3, 2018 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 Quote My Battle Log I'm on Strava for my running now. Check out Kick! too. You unlock gear with your progress on Strava. Link to comment
CourtnieMarie Posted October 4, 2018 Report Share Posted October 4, 2018 love the set up! well done! 1 Quote Instagram | pinterest read harder challenge | Battle Log | NROLFW Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-5 | 16-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-1 | 18-2 | 18-3 | 18-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current Link to comment
Mike_d85 Posted October 11, 2018 Author Report Share Posted October 11, 2018 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. 1 Quote My Battle Log I'm on Strava for my running now. Check out Kick! too. You unlock gear with your progress on Strava. Link to comment
Mike_d85 Posted October 15, 2018 Author Report Share Posted October 15, 2018 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 1 Quote My Battle Log I'm on Strava for my running now. Check out Kick! too. You unlock gear with your progress on Strava. Link to comment
Mike_d85 Posted October 18, 2018 Author Report Share Posted October 18, 2018 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. 1 Quote My Battle Log I'm on Strava for my running now. Check out Kick! too. You unlock gear with your progress on Strava. Link to comment
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