Augeleven’s log

[augeleven]

a few high intensity reps without grinding fr strength, combined with lots of hypertrophy work

conjugate

Ackshually.gif
It’s definitely concurrent. The singles are always the same variation (competition), and they stay mostly away from ME intensities

Actually (to myself), the volume exercises change throughout the week, so yeah conjugate.

The program is based on a cross between easy strength and Smolov, with a healthy dose about not caring about sets and reps, and general hold-my-beer-ism.

I reserve the right to run it later, but what I really need now is to rebuild my work capacity after a couple months/season/waylongerthanirealize of garbage training. Then I need to PR my bench.
And my squat.
And lose 30 pounds.
And PR my 5k.
And record a solo album.
And pay off my debts.
And fully declutter my house.
And find an easy get rich quick scheme.
And get off this toilet.

[EricK]

a few high intensity reps without grinding fr strength, combined with lots of hypertrophy work

conjugate

Ackshually.gif
It’s definitely concurrent. The singles are always the same variation (competition), and they stay mostly away from ME intensities

Actually (to myself), the volume exercises change throughout the week, so yeah conjugate.

The program is based on a cross between easy strength and Smolov, with a healthy dose about not caring about sets and reps, and general hold-my-beer-ism.

I reserve the right to run it later, but what I really need now is to rebuild my work capacity after a couple months/season/waylongerthanirealize of garbage training. Then I need to PR my bench.
And my squat.
And lose 30 pounds.
And PR my 5k.
And record a solo album.
And pay off my debts.
And fully declutter my house.
And find an easy get rich quick scheme.
And get off this toilet.

In chronological order.

[augeleven]

ambw-211.2 so much peeing
PSMF day 4 - yesterday was 1255cal/204p - today about the same
Daily cardio 4- it’s cardio day, baby!!

531(+boom) F(-at) loss. 1.1.3

run-mill
4x400 .@7.5mph
2 minutes rest
1 mile in 8ish minutes

incline treadwalk
1.16 miles in 20:00 @ 3.5 mph
avg HR 134 - this might become my go-to LISS exercise

Next run workout is gonna be 2x800 @7.5mph with 4 minutes rest. Then I’ll cycle back to 200s. If I’m still uninjured I’ll add a half mile.

[augeleven]

ambw-213.0
PSMF day 5 - yesterday was 1218cal/178p
Daily cardio 5 - Airbike

531(+boom) F(-at) loss. 1.1.4

Press, kneeling
45x5
75x5 how does this feel heavy?
90x5 uh-oh
100x5 let’s lower the weight
110x5 @10
85x5x5

superset with
Face Pulls
red x25x2
Chin-ups
bw x13,12
RFESS
15x2 per leg
First set I started with my right leg and had to break up left leg’s reps. Always start with the weak leg
KB Rows
52 x15x2 started easy ended hard.
KB swings
52x25,17 ran out of gas
time 40 minutes

I have the day off for the Eid (Eid Mubarak!), which is great, because both kids are sick with a stomach bug.
Serious cut thoughts: stomach bugs are great for cuts - let’s go!!!

I will do a couple of fluff exercises and my cardio later. I assume both girls aren’t making it to their YMCA classes.

[augeleven]

Fluff

EZ curl
60x15,15,15,10 2 minutes rest
Upright rows
60x15,15,12,10
2 minutes rest

superset with kitchen chores

Later

Airbike - easy
159 calories in 20 minutes
avg hr 118

[broseph]

incline treadwalk
this might become my go-to LISS exercise

It has easily become my favorite. Low impact, gets you into zone 2, easy to watch TV, and there's no weird body part limiter (low back on the rower, shin splints with running, taint numbness on the bike...)

I have the day off for the Eid (Eid Mubarak!)

I had to look this up because I know nothing of any culture beside my own. "Blessed Feast" sounds like something I could get into.

[augeleven]

ambw-211.8
PSMF day 6 - yesterday was 1256cal/180p
Daily cardio 6 nope probably

531(+boom) F(-at) loss. 1.1.5

Deadlift
135x5
225x5
275x5
315x5 add belt and straps
350x5 @6.5?
275x5x2

superset with
Hanging leg raise
10,9
Chin-ups
bw x 10x3
Dips
11,12

Stopped at about 30 minutes. I probably have the stomach virus my girls had earlier this week. I’ll probably take tomorrow as a refuel/eatnormal/notriskdehydration day then see how my PSMF mood is on Saturday. Even if this 6 days just reset my satiety cues, I’ll still take it as a win.

[augeleven]

ambw - 210.9/214.1
Diet day 8 Thursday was bad to stomach bug - yesterday I ate 1939cal/197p as a kind of refeed. I’m already past 1700cal today. New goal is to keep it under 2k for the week.
Daily Cardio - I skipped yesterday. Slept a lot instead.

531(+boom) F(-at) loss. 1.1.6
Cardio day

Treadmill intervals
4x400 with 2 minutes rest
8ish minutes for the mile, plus rest
Was gonna try for 2x800 but I chickened out at the 2 minute mark

Incline treadwalk
1.62 miles in 30 minutes
avg hr -134
Started at 3.5 mph, but dropped the speed when the HR went above 140

[augeleven]

ambw-210.5/213.4
Diet day 10 yesterday was 1900cal/155p

531(+boom) F(-at) loss. 1.2.1 “5s” week

Cambered NG bench
(40,90,130,150,170)x5 all paused
130x5x5 paused

superset with
pullaparts
Green x20x2
RFESS
15x2 per leg
BB Rows
135x15x2
KB swings
52x20x2
time 40 minutes
then

incline DB flyes
20s x8 these hurt the shoulders
DB flyes
20s x12x3 2 min rest

DB preacher curl
20s x8 elbow ouch
DB curl
20s x12,10,8 1 min rest
just under an hour

Still feeling off from last week’s bug.
I took an extra day off.
Bonus: it’s still hard to eat food, which is great for a cut.

[augeleven]

Feeling just about normal
ambw - 210.5/213.1

531(+boom) F(-at) loss. 1.2.2

SSB squat, beltless
60x5
110x5
150x5
175x5
200x5
225x8 feeling weak
175x5x5

superset with
Hanging Leg Raise
8x3 but more explosive
Chins
bw x12x2,x10x2
BB Dips
bw x7+4 hand pain - using fat grips and a wrist wrap
bw x11,12,12
time 40 minutes
then
Lateral Raises
20s x15,x12x3 2 min rest

[augeleven]

ambw - 210.7/212.6
diet day 13 - last 3 days have been at around maintenance. going to start up tomorrow.

531(+boom) F(-at) loss. 1.2.4

Press, kneeling
45x5
65x5
80x5
90x5
105x5 @7 ish
80x5x5

superset with
Band Pull Aparts
green x25x2
Chin-ups
bw x10,10
RFESS
15x2 per leg
KB Rows
52 x15x2
KB swings
52x25x2
time 38 minutes

then
Upright row
65x12x3
LTE
60x8x3
total time 48 minutes

[augeleven]

ambw - 213. evidence of yesterday's binge
diet day 1 - today has been on track so far

531(+boom) F(-at) loss. 1.2.5

Deadlift, beltless
135x5
225x5
255x5
295x5
335x5 oops forgot straps 2 reps DOH 3 hook
255x5x5 from a .75" deficit DOH and dead stop to reset grip

superset with
Chin-ups
bw x10x5
Dips
bw x12x 5 now with no pain!!
time 38 minutes
forgot 2 sets of ab work :shrug:
skipping fluff work because I'm planning to bench sunday morning

[augeleven]

ambw - 213.2/212.8
diet day 0 - ill start today/tomorrow

531(+boom) F(-at) loss. 1.3.1 "531s" week

Cambered Bench, beltless
40x5
90x5
130x5
150x5
170x5
190x5 @7.5 but not reaaally paused
150x5x5 strict pauses

superset with
Pullaparts
g x25x2 started overhand, switched to underhand
Chin-ups
bw x16,12
RFESS
bw x15x2 flipped with rows
BB rows
155x12,10
KB swings
52 x20x3
time: forgot to look but about 40 minutes

fluff super important anti-DYEL stuff
EZ curl
60x20,12,10 i probably should add weight to these.
--ss w/--
DB flyes
25s x12,12,10

[augeleven]

also

yesterday 1.2.1.6 Cardio day

Went on a "real" hike with my ten year old
Harriman Park rt 106 to Bald Rocks Shelter and Surebridge mountain. 5.3 miles with 1k elevation gain
took us about 5 hours, we really slowed down the last couple of hours. I'm super proud of her though.
She still wants to try Monadnock this summer.

[DCR]

fluff
EZ curl
60x20,12,10 i probably should add weight to these.

Please do, and correspondingly cease referring to them as fluff. It hurts me.

[augeleven]

fluff
EZ curl
60x20,12,10 i probably should add weight to these.

Please do, and correspondingly cease referring to them as fluff. It hurts me.

1) I spent years trying to curl in the 6-12 rep range with highly limited results (unless you count cranky elbows). I definitely notice more of a pump with higher reps. 20s across is probably a long way away though.
2) they are fluff because they are not in the program, and I’m doing them not to be stronger, but to have better looking arms. Same with lateral delt work.
Any triceps or pec fluff is mostly done out of guilt - I’m getting plenty of pec and tri stimulation from pressing and dips.
2a) that being said, it is not my intention to hurt anyone

[DCR]

fluff
EZ curl
60x20,12,10 i probably should add weight to these.

Please do, and correspondingly cease referring to them as fluff. It hurts me.

1) I spent years trying to curl in the 6-12 rep range with highly limited results (unless you count cranky elbows). I definitely notice more of a pump with higher reps. 20s across is probably a long way away though.
2) they are fluff because they are not in the program, and I’m doing them not to be stronger, but to have better looking arms. Same with lateral delt work.
Any triceps or pec fluff is mostly done out of guilt - I’m getting plenty of pec and tri stimulation from pressing and dips.
2a) that being said, it is not my intention to hurt anyone

Fair. I'm never gonna take issue with a sick pump.

[augeleven]

ambw - 213.4/212.9
diet day 2 - yesterday 2070cal/159p

531(+boom) F(-at) loss. 1.3.2 at the Y

Squat, beltless
45x5
135x5
175x5
200x5
225x5
250x5@7? Beltless. Pretty winded at this point
200x5x5

superset with
NGPU
bw x10x4,x8 lost steam in the last set
Dips
bw x12x5
time 28 flying minutes! On the clock at the Y!!

Desiring a sick pump:
Lateral Raise machine
75x12,11,7
60x7

Triceps pushdown ez curl bar
50x15
57.5x15,8
50x8
It was hard to raise my hands over my head to adjust the cable machine. Tryna grow them cannonballz.
Done in well under 45 minutes. Nice.

[augeleven]

ambw - 211.5/212.7
diet day 3 - yesterday 2401cal/220p

531(+boom) F(-at) loss. 1.3.3 cardio

Incline treadmill
2 miles in 40 minutes
+10 pounds in a backpack

[augeleven]

ambw - 210.5/212.5
diet day 3 -yesterday 2417cal/199p

531(+boom) F(-at) loss. 1.3.4 at the Y

Press, out of the rack
45x5
65x5
85x5
95x5
105x5
115x5 @9ish
95x5x5 manageable

superset with
Band Pull Aparts
Bluex20,15
Chin-ups
bw x15,10,10
RFESS
15x2 per leg
KB Rows
60x11,12
KB swings
60x15x2
time 28 minutes flew through this.

then
DB flyes
25s x10,10,6 super slow
Preacher curls
40x10
30x10
20x13,10
total time 41 minutes