alek’s log

A place to track your progress, or lack thereof

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alek
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Conditioning

#1341

Post by alek » Fri Jan 20, 2023 10:41 am

1/20/23 Friday [Conditioning]

Gym Bag Carry
~50 pounds x 1 km

Notes
I put one of my 45 pound sandbags into an old gym bag from a run; I carried it like a briefcase. Worked pretty well for the job. It was pretty tough though.

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alek
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Training

#1342

Post by alek » Mon Jan 23, 2023 9:12 am

1/23/23 Monday [Training]

AMBW & Umbilicus (7-day)
186.7 & 34.64

Leg Curl
130 x 8 x 3
Under 4 minutes

SSB
245 x 8
265 x 8 @ 6
245 x 8
Under 7 minutes

TnG Bench
Slow eccentric
155 x 8 @ 7,9
135 x 8 @ 9.5
Under 5 minutes

TnG Deadlift
225 x 20
Under 2 minutes

DB Fly
20's x 15
30's x 12 @ 8

Lateral Raise
Superset; rest pause
15's x 15
10's x 15

Rear Lateral Raise
Superset; rest pause
15's x 15
10's x 15

DB Biceps Curl
Rest pause
20's x 15,15

Leg Press
Sled + 270 x 8 x 3
Right at 4 minutes

Session Length
??? About an hour I think.

Notes
Ending my cut today; lost about 7 pounds and an inch and a half since 11/6. Time for maintenance for a while.

Grippin' It
G x (8,8)
S x (8,8)
T x (8,5)
(T x 8, 0.5 x 8) x 2
(... , 0.5 x 8)

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alek
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Conditioning

#1343

Post by alek » Tue Jan 24, 2023 1:35 pm

1/24/23 Tuesday [Conditioning]

Gym Bag Carry
50+ pounds x 1 km

Notes
The bag was soaking wet, which added some weight.

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alek
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Training

#1344

Post by alek » Wed Jan 25, 2023 7:55 am

1/25/23 Wednesday [Training]

AMBW & Umbilicus (7-day)
186.8 & 34.63

Comp Squat
275 x 3 @ 5.5
295 x 3 @ 5.5
315 x 3 @ 6
335 x 3 @ 7; e1rm = 402
Under 9 minutes.

Comp Bench
185 x 3 @ 7,7,7.5, 7; e1rm = 222
Under 7 minutes.

Comp Deadlift
365 x 3 @ 6.5,7,7, 7.5; e1rm = 446
Right at 8 minutes.

SBD Total
885

Dips
Bw x 10,8,6, 6
Under 5 minutes

Barbrell Row
Rest paused
135 x 10,10

Session Length
1:18

Grippin' It
# x (L,R)
G x (8,8)
S x (8,8)
T x (4,4)
0.5 x (8,4)
(0.5 x 8, 1 x 8) x 2
(..., 1 x 8)

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alek
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Training

#1345

Post by alek » Thu Jan 26, 2023 7:41 am

1/26/23 Thursday [Training]

AMBW & Umbilicus (7-day)
186.9 & 34.63

DB Fly
30's x 10,10,8

Press
80 x 8
85 x 8,8
Under 5 minutes

Upright Row
Rest pause
65 x 15,15, 12

Assisted Dips
-40 x 10 x 3

Lat Pulldown
121 x 15,15,10

DB Skullcrusher
Superset; rest pause
20's x 15,15

DB Biceps Curl
Superset; rest pause
20's x 15,15

Seated Calf Raise
45 x 15,15

DB Lateral Raise
Superset; rest pause
15's x 15
10's x 15

DB Rear Lateral Raise
Superset
15's x 15
10's x 15

Session Length
1:02

Notes
My poor little arms.

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alek
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Storytime

#1346

Post by alek » Thu Jan 26, 2023 8:00 am

We recently got a new dog. We lost our last one two years ago, and the kids had been asking quite a bit. I even said to my wife that we should get one after our recent trip.

One morning while taking the kids to school, we have everyone--me, wife, and kids--in the car. We take the exit off the parkway, and in this little median at the stop light is a dog trying to take a shit. My wife is driving, and she rolls down the window to talk to it. He looks at her, but doesn't run or anything. She looks at me and asks if we can pick him up; the kids chime in, too. I say that we need to get the first kid to school, and we'll come back to see if it's still there.

We drop off the first kid and come back. He has crossed the four lane road at the light to get on the other little median by the on-ramp, huddled under some bushes. The median is triangular in shape, and it's probably about 20 square feet in area. We pull over, and my wife goes over to him. He starts wagging his little tail, and she eventually picks him up and brings him to the car. He's very young and malnourished.

We drop off the second kid, and then go to a vet office to see if he's chipped. He's not. We take him home and give him a bath, feed him, and fill him with all the dewormers we have; even though he was malnourished, his belly was bulging--worms. We filed a report with animal control, and five days later, he was ours.

Image

He was 32 pounds when we found him, and he's 40 pounds three weeks later. He's probably less than 8 months old, and he's all puppy. My wife is often already gone when the kids wake up, so I usually get them ready and off to school by myself. It's like having a third small child with the puppy around. When he's not grabassing with the kids, preventing them from getting ready, he's grabbing their socks and shoes to chew on. I'm constantly running around like I'm herding cats or something every morning. Fun times.

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broseph
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Re: Have you heard? Alek is duping again.

#1347

Post by broseph » Thu Jan 26, 2023 8:21 am

Great dog acquisition story. Very cool.

We miss our dog, but we don’t miss having a dog. Good luck with your #dadlife

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Re: Have you heard? Alek is duping again.

#1348

Post by JohnHelton » Thu Jan 26, 2023 10:30 am

Congrats on the dog. We just found out, via DNA test, that the puppy we adopted in October (now just over 5 months old) is 50% Great Dane. She already weighs 58 lb. She is going to be a big girl.

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alek
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Re: Have you heard? Alek is duping again.

#1349

Post by alek » Fri Jan 27, 2023 8:00 am

broseph wrote: Thu Jan 26, 2023 8:21 am Great dog acquisition story. Very cool.

We miss our dog, but we don’t miss having a dog. Good luck with your #dadlife
^Hah!! That's a really great way of putting it...
JohnHelton wrote: Thu Jan 26, 2023 10:30 am Congrats on the dog. We just found out, via DNA test, that the puppy we adopted in October (now just over 5 months old) is 50% Great Dane. She already weighs 58 lb. She is going to be a big girl.
Oh boy!! I mean, "Oh girl!!"

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alek
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Training

#1350

Post by alek » Fri Jan 27, 2023 8:07 am

1/27/23 Friday [Training]

AMBW & Umbilicus (7-day)
187 & 34.61

Leg Curl
135 x 8 x 3
Under 4 minutes.

Paused Squat
280 x 4 @ 6,6,5.5, 5.5
Under 8 minutes.

Paused Bench
2 count pause
175 x 4 @ 7,7,7, 7.5
Under 7 minutes.

Paused Deadlift
325 x 4 @ 6,6,6, 6
Right at 9 minutes.

Incline Bench Press
135 x 5 x 5
Right at 8 minutes.

Leg Press
Sled + 450 x 4,4,4
Right at 4 minutes.

Flexion Cable Row
104 x 15
115 x 15

Session Length
1:37

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Re: Have you heard? Alek is duping again.

#1351

Post by augeleven » Fri Jan 27, 2023 9:00 am

JohnHelton wrote: Thu Jan 26, 2023 10:30 am Congrats on the dog. We just found out, via DNA test, that the puppy we adopted in October (now just over 5 months old) is 50% Great Dane. She already weighs 58 lb. She is going to be a big girl.
There’s a Lizzo joke in there somewhere.

…and Im 50% that er… Great Dane. IDK.

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alek
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Training

#1352

Post by alek » Mon Jan 30, 2023 9:11 am

1/30/23 Monday [Training]

AMBW & Umbilicus (7-day)
187.7 & 34.66

Leg Curl
140 x 8 x 3
Under 4 minutes

SSB
250 x 8
270 x 8 @ 6
250 x 8
Under 7 minutes

TnG Deadlift
235 x 20
Under 2 minutes

TnG Bench
Slow eccentric
155 x 8 @ 8,9
135 x 8 @ 8
Under 6 minutes

DB Fly
30's x 8 x 3

Lateral Raise
Superset; rest pause
15's x 15
10's x 15

Rear Lateral Raise
Superset
15's x 15
10's x 15

DB Biceps Curl
Rest pause
20's x 15,15

Triceps Pushdown
66 x 15,15

Hack Squat
Sled + 90 x 15,15

Session Length
1:21

Notes
I've put a pound on my 7-day average bodyweight since last Monday. For your not maintenance...

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broseph
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Re: Have you heard? Alek is duping again.

#1353

Post by broseph » Tue Jan 31, 2023 1:46 pm

New article on T-nation about the POWERbreathe

You still doing this? The improvements in blood pressure and sleep apnea have certainly piqued my interest.

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alek
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Re: Have you heard? Alek is duping again.

#1354

Post by alek » Tue Jan 31, 2023 2:26 pm

broseph wrote: Tue Jan 31, 2023 1:46 pm New article on T-nation about the POWERbreathe

You still doing this? The improvements in blood pressure and sleep apnea have certainly piqued my interest.
The tl;dr is that I'm taking a break from it because I probably went too hard too quickly with it.

The long version is that I recently had a heart "thing". The best way I can describe it is that it felt like a hiccup, but my heart instead of my lungs. My rhythm would be normal and then I would feel one, and only one, slower and stronger beat. Then rhythm would return to normal. It started the evening after I had done one of the sandbag calf carries; I had also been lp'ing the powerbreathe I had, and it had gotten difficult to complete the 30 breaths without stopping. The "hiccup" happened several times a day, but never on back to back beats.

Went to the doctor; EKG was clean other than I have an RSR(V1) abnormality, which the doc said happens in athletes or is a precursor to RBBB. They don't think I have RBBB. One possibility is that the RSR(V1) is causing a re-polarization of the heart, which is causing that lone stronger beat. Anyway, it didn't happen in the office, my blood work was even better than last fall's, and the EKG was otherwise great. I'm waiting on a referral to a cardiologist for a full workup, but I otherwise feel great. They did ask interrogate me on my coffee consumption, and I've since switched to decaf.

I think that I did it, whatever it is, to myself. I was drinking too much caffiene in general, I was cutting, I was going hard in the gym, I added the sandbag carries, and I added the PowerBreathe. I do plan to start using the PowerBreathe soon, and I'll be more intelligent less stupid the next go round.

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broseph
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Re: Have you heard? Alek is duping again.

#1355

Post by broseph » Tue Jan 31, 2023 2:36 pm

I actually appreciate the detailed response. Very interesting (and kind of scary) stuff.

It's always hard to isolate a variable in retrospect, but the powerbreathe definitely seems like the most novel stressor in the mix. I'll be interested in what the cardiologist has to say about all this.

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alek
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Re: Have you heard? Alek is duping again.

#1356

Post by alek » Tue Jan 31, 2023 5:08 pm

broseph wrote: Tue Jan 31, 2023 2:36 pm I actually appreciate the detailed response. Very interesting (and kind of scary) stuff.

It's always hard to isolate a variable in retrospect, but the powerbreathe definitely seems like the most novel stressor in the mix. I'll be interested in what the cardiologist has to say about all this.
You’re welcome. I was hesitant to write anything about it before because I didn’t want this log to turn into a woe is me type thing every other week.

Another detail I remember: at or around the last time I used the PB, I developed an intermittent cough. It reminded me of the cough you get after running in the cold, which I think furthers the thought that the PB was definitely a contributor to the heart thing.

I haven’t had that cough or felt the heart thing in a couple weeks now.

I also have to remember that I’m not 25 anymore. Not that I can’t do new things; I just have to be more gradual in the introduction.

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Re: Have you heard? Alek is duping again.

#1357

Post by Renascent » Tue Jan 31, 2023 6:57 pm

About how long had you been using the PB before you stopped?

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alek
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Re: Have you heard? Alek is duping again.

#1358

Post by alek » Wed Feb 01, 2023 7:36 am

Renascent wrote: Tue Jan 31, 2023 6:57 pm About how long had you been using the PB before you stopped?
Only for a week, but I cranked up the setting by one every time I used it. I probably should have done that every week rather than every session.

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alek
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Training

#1359

Post by alek » Wed Feb 01, 2023 7:58 am

2/1/23 Wednesday [Training]

AMBW & Umbilicus (7-day)
187.3 & 34.57

Comp Squat
295 x 3 @ 5.5
315 x 3 @ 5.5,5.5
335 x 3 @ 6; e1rm = 413
Under 9 minutes.

Comp Bench
190 x 3 @ 6.5,6.5,7, 7; e1rm = 231
Under 7 minutes.

Comp Deadlift
375 x 3 @ 6,6,6.5, 7; e1rm = 462
Under 10 minutes.

SBD Total
900

Dips
Bw x 10,8,6, 6
Under 5 minutes

Flexion Cable Row
121 x 15
126 x 15

Session Length
1:11

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alek
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Training

#1360

Post by alek » Thu Feb 02, 2023 7:55 am

2/2/23 Thursday [Training]

AMBW & Umbilicus (7-day)
187.3 & 34.59

DB Fly
30's x 8 x 3

Press
85 x 8,8,8
Under 5 minutes

Upright Row
Rest pause
65 x 15,15, 15

Assisted Dips
-40 x 10
-20 x 10
-0 x 10

Ab Machine
40 x 10
50 x 10
60 x 10

Lat Pulldown
121 x 15,15,12

Seated Calf Raise
45 x 15,15,13

DB Lateral Raise
Superset; rest pause
15's x 15
10's x 15

DB Rear Lateral Raise
Superset
15's x 15
15's x 15

DB Biceps Curl
Rest pause
25's x 16,13

Overhead Cable Triceps Extension
17 x 12,10

Session Length
1:05

Notes
Oh my poor little arms.

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