Mike's “I don’t really feel like lifting weights now “ Log

[MikeMullany]

Saturday November 18, 2023

Bench
Bar x 8,8,8
135 lbs x 3
185 lbs x 2
205 lbs x 1
225 lbs x 1
235 lbs x 1
245 lbs x 1
250 lbs x 1
225 lbs x 2,2,2,2

Banded Facepull
X 15,15,15

DL
135 lbs x 5,5,5
225 lbs x 3
275 lbs x 2
315 lbs x 1
325 lbs x 1
335 lbs x 1
345 lbs x 1
355 lbs x 1
365 lbs x 1

Notes: Did the benching in the morning, and the DL’ing in the afternoon. Planned to not go too heavy with the DL’s today, and honestly they felt awful which helped me stick to the plan.

[MikeMullany]

Sunday November 19, 2023

Run
30 minutes
2.96 miles
10:10/mile
121 avg bom
168 avg spm

Notes: Done in the park after driving range. I felt slow today, but pace and SPM seem about right.

SSB Squat
Bar x 5,5,5
155 lbs x 3
205 lbs x 2
245 lbs x 1
285 lbs x 1
305 lbs x 1
315 lbs x 1
285 lbs x 2,2

Bench
Bar x 5,5,5
135 lbs x 3
185 lbs x 2
205 lbs x 1
225 lbs x 1
240 lbs x 1
252.5 lbs x 1
225 lbs x 2,2,2,2

Notes: Felt surprisingly strong today, especially after running first. Stuck with bigger jumps on squat. Tried to implement them in the bench, but mis loaded what was supposed to be 255. I wanted to get a 260 single today. Should be there soon.

[MikeMullany]

Monday November 20, 2023

Bench
Bar x 8,8,8
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
235 lbs x 1
245 lbs x 1
250 lbs x 1
255 lbs x 1

DB Reverse Flyes
10 lbs x 15
20 lbs x 10,10,10

[MikeMullany]

Wednesday November 22, 2023

SSB Squat
Bar x 5,5,5
155 lbs x 3
205 lbs x 2
245 lbs x 1
265 lbs x 1
285 lbs x 1
295 lbs x 1
305 lbs x 1
315 lbs x 1
265 lbs x 3

Fat Bar Pull-Ups
BW x 6,6

Fat Bar Chin-Ups
BW x 6,6

Notes: Left ankle felt a little wonky during squats. Wanted to do a few more back down sets, but did t want to push it. Elbows seems to bother me a little, even with the SSB now.

[MikeMullany]

Thursday November 23, 2023

Bench
Bar x 5,5,5
135 lbs x 5
185 lbs x 2
205 lbs x 1
225 lbs x 1
240 lbs x 1
250 lbs x 1
260 lbs x 1
225 lbs x 3,3,2,2

Triceps Pressdown
40 lbs x 25
50 lbs x 15
60 lbs x 10
40 lbs x 20

Run
33 minutes
3.26 miles
10:08/mile
124/135 avg/max HR
169/spm


Notes: Great bench session today and an excellent run on a bright, crisp Thanksgiving morning.

[MikeMullany]

Tuesday November 28, 2023

3-1-3 Tempo High Bar Squat
Bar x 8,8,8
105 lbs x 8
125 lbs x 8
135 lbs x 8

Notes:. Came down with COVID again last Friday. Been going for walks the last few days. Did this just to get moving a little but not push things. Body aches gone, still congested, and throat is very sore. All in all, much better than a few days ago.

[MikeMullany]

Wednesday November 29, 2023

Walk/Run
20 minutes
1 min walk,1 min run x 10

Bench
Bar x 5,5,5
135 lbs x 5
185 lbs x 2
205 lbs x 1
225 lbs x 1
235 lbs x 1

Notes: Felt pretty good yesterday, not as good today as I type this.

[MikeMullany]

Saturday December 2, 2023

Run
15 minutes
1.41miles
10:39/mile
112 avg HR
167 SPM

SSB Squat
Bar x 5,5,5
155 lbs x 3
205 lbs x 2
245 lbs x 1
265 lbs x 1
275 lbs x 1
285 lbs x 1
295 lbs x 1
245 lbs x 3

Notes: A short , slow run on a cloudy, humid late morning after a long session at the driving range. Will slowly build back up. Squats were feeling ok, ok enough to attempt some back downs which felt sooo heavy and slow, but did not look so slow on film. But I only watched them right before typing. Was going to bench as well, but after feeling the squats were heavy decided to call it a day.

[MikeMullany]

Sunday December 3, 2023

Bench
Bar x 5,5,5
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
235 lbs x 1
240 lbs x 1
245 lbs x 1
250 lbs x 1

DL
135 lbs x 5,5,5
225 lbs x 3
275 lbs x 2
315 lbs x 1
335 lbs x 1
355 lbs x 1
315 lbs x 3,3

[MikeMullany]

Monday December 4, 2023

Bench
Bar x 5,5,5
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
235 lbs x 1
245 lbs x 1
250 lbs x 1
225 lbs x 3,3

Banded Facepull
X 20,20,20

Notes: Feeling much better.

[MikeMullany]

Tuesday December 5, 2023

SSB Squat
Bar x 5,5,5
155 lbs x 3
205 lbs x 2
245 lbs x 1
265 lbs x 1
285 lbs x 1
295 lbs x 1
305 lbs x 1

Chins
BW x 6,6,6,6

[MikeMullany]

Thursday December 7, 2023

Bench
Bar x 5,5,5
135 lbs x 5
185 lbs x 2
205 lbs x 1
225 lbs x 1
235 lbs x 1
245 lbs x 1
255 lbs x 1
225 lbs x 2,2

Triceps Pressdown
50 lbs x 20,20
40 lbs x 20

DL
135 lbs x 5,5,5
225 lbs x 2
275 lbs x 1
315 lbs x 3,3,3,3

Notes: Did the benching in the AM, and the Dead’s after work.

[MikeMullany]

Friday December 8, 2023

Press
Bar x 5,5,5
100 lbs x 3
110 lbs x 2
115 lbs x 1
120 lbs x 1
125 lbs x 1
130 lbs x 1
135 lbs x 1
115 lbs x 1

Reverse Flyes
10 lbs x 15,15,15

Notes: Switched to pressing instead of benching. Woke up with discomfort in my right anterior deltoid. Not sure why. Didn’t feel very comfortable doing these either, and felt a lat tweak after first back off rep

[MikeMullany]

Saturday December 9, 2023

Run
20 minutes
1.89 miles
10:37/mile
123 avg bpm
169 SPM

Notes: First run in a week. Felt good. Done in the park on a beautiful, unseasonably warm late morning.

[MikeMullany]

Monday December 11, 2023

SSB Squat
Bar x 5,5,5
155 lbs x 3
205 lbs x 2
245 lbs x 1
275 lbs x 1
295 lbs x 1
305 lbs x 1
315 lbs x 1
285 lbs x 2
265 lbs x 4

DB Hammer Curls
15 lbs x 20,20,20

Notes: Good squat session this morning. Did the curls super strict and slow.

[MikeMullany]

Tuesday December 12, 2023

Bench
Bar x 5,5,5
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
235 lbs x 1
245 lbs x 1
225 lbs x 2,2,2

DL
135 lbs x 5
225 lbs x 3
275 lbs x 2
315 lbs x 1
335 lbs x 2,2,2

Notes: Did the benching in the morning, and the DL’s in the afternoon. Something is still irritated in the right delt.

[MikeMullany]

Wednesday December 13, 2023

Bench
Bar x 5,5,5
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
235 lbs x 1
245 lbs x 1
255 lbs x 1

Press
Bar x 5,5,5
65 lbs x 3
85 lbs x 3
95 lbs x 3
105 lbs x 3
115 lbs x 3,3,3,3

Notes: Shoulders feel extra tight and elbows hurting too.

[MikeMullany]

Thursday December 14, 2023

SSB Squat
Bar x 5,5,5
155 lbs x 3
205 lbs x 2
245 lbs x 1
275 lbs x 1
295 lbs x 1
315 lbs x 1
265 lbs x 3,3

CG Floor Press
135 lbs x 7,7,7,7,7,7,11

[MikeMullany]

Friday December 15, 2023

Bench
Bar x 5,5,5
135 lbs x 5
155 lbs x 2
175 lbs x 1
185 lbs x 5,5,5,5,5,5,5

Pulldowns
100 lbs x 12,12,8

[MikeMullany]

Sunday December 17, 2023

DL
135 lbs 5
225 lbs x 2
275 lbs x 1
300 lbs x 5,5,5,5 (3 minutes)

Bench w chains
Bar x 7,7,7
135 lbs x 7
135 lbs + 30 lbs x 7
135 lbs + 60 lbs x 7
155 lbs + 30 lbs x 7,7,7,7 (3 minutes)

Notes: Had an appointment Friday for a consultation about a hernia I’ve had for a few years. Surgery is scheduled for February 6.