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

[MikeMullany]

Saturday March 30, 2024

DB Press
25 lbs x 8
30 lbs x 8
35 lbs x 8
40 lbs x 8
45 lbs x 8

Cable Rows
85 x 12
100 x 12
120 x 12
140 x 12

Triceps Pressdown
30 x 20
35 x 20
35 x 15

Incline Treadmill
30 minutes

[MikeMullany]

April 1, 2024

HB Squat
Bar x 10,10,10
135 lbs x 5
185 lbs x 2
225 lbs x 1
275 lbs x 1 (belt)
295 lbs x 1
265 lbs x 2

Bench
Bar x 5,5,5
135 lbs x 5
185 lbs x 2
205 lbs x 1
215 lbs x 1

Incline DB Bench
40 lbs x 8
45 lbs x 8
50 lbs x 8
55 lbs x 8
50 lbs x 8

Machine High Pull
20 x 10
30 x 10
40 x 10,10,10

45 Degree Back Extension
BW x 12,8

Eliptical
20 minutes

Notes: Definitely missing some of the things a gym has to offer. The heavier DB’s than I have, high pull machine and 45 degree extensions for today’s examples. But no chalk allowed, and very slippery bench’s and bars made me not push barbell benching today. And I probably sauna’d, steamed, and jacuzzied myself sterile this week.

[MikeMullany]

Wednesday April 3, 2024

HB Squat
Bar x 10,10,10
135 lbs x 5
185 lbs x 2
225 lbs x 1
275 lbs x 1
295 lbs x 1 (belt)
305 lbs x 1 (belt)

Medium Stance Sumo DL
135 lbs x 5
225 lbs x 5
245 lbs x 5
265 lbs x 5

Seated Leg Curl
65 x 8,8,8

Leg Extensions
50 x 10,10,10

Stride Eliptical
20 minutes

Notes: Done at my new gym back home. I don’t love it, but it has a lot to offer for a decent price. Sumo DL’s were done with kilogram bumper plates in this gyms dedicated Olympic lifting room, but I just listed the plate math as if they were lbs. Used their sauna and steam room after as well.

[MikeMullany]

Thursday April 4, 2024

Axle Bar Bench
Bar x 10,10,10
135 lbs x 5
155 lbs x 1
175 lbs x 1
185 lbs x 1
195 lbs x 1
205 lbs x 1
185 lbs x 3,3

Incline DB Bench
30 lbs x 12
35 lbs x 12
45 lbs x 12
50 lbs x 12
45 lbs x 12

Machine Row
90 lbs x 10,10,10

Rear Delt Machine
30 x 15
40 x 15
50 x 15

Lying EZ Triceps Extension
45 lbs x 12,12,12

Eliptical 20 minutes

Notes: I was hoping this gym would have a multi grip or Swiss bar. They do not, but they do have an axle bar so I used this for benching today. Wrist felt very unsteady while using g it, but plenty of strength there. I would have pushed it more, but there is only one power rack and someone was squatting g in it, so I had to do them in the standard benches without safeties, which is probably how I’ll be doing most of my benching in this facility.

[MikeMullany]

Friday April 5, 2024

Incline Treadmill
35 minutes

Notes: I took to long to raise the incline so this was rather easy. Mostly just getting used to these treadmills.

[MikeMullany]

Monday April 8, 2024

Paused Speed Squat
Bar x 10,10,10
135 lbs x 3
185 lbs x 3
225 lbs x 3,3,3,3,3 (90 seconds)

Speed DL
135 lbs 3
225 lbs x 3
285 lbs x 3,3,3 (90 seconds)

Leg Press
225 lbs x 10
315 lbs x 10
365 lbs x 10

45 Degree Back Extension
BW x 10,10,10

Stride Eliptical
20 minutes

Notes: Good WO. Weights were rattling good on the squats. Back extension apparatus is very uncomfortable. It needs more padding for the thighs.

[MikeMullany]

Wednesday April 10, 2024

Paused Speed Bench
Bar x 10,10,10
135 lbs x 3
155 lbs x 3
170 lbs x 3,3,3,3,3,3,3,3 (8x3, 90 seconds)

Seated DB Press
25 lbs x 12
30 lbs x 12
35 lbs x 12

Chins
BW x 4,4,5

Dips
BW x 8,10,10

Machine Shrugs
90 lbs x 12,12,12

Stairmaster
20 minutes

Notes: Trying to add the hypertrophy work back in slowly.

[MikeMullany]

Friday April 12, 2024

Elite FTS Yoke Bar Squat

Bar x 10,10,10
155 lbs x 5
205 lbs x 5
225 lbs x 5
245 lbs x 4
265 lbs x 3

2.25” Deficit DL
135 lbs x 5
225 lbs x 2
315 lbs x 1
365 lbs x 1
335 lbs x 2

Airdyne
20 minutes w Intervals 20/1:40 x 7

Notes: Pleased with the squats but a little disappointed with the DL’s. Playing golf Sunday, so I did t want to push too much, but was expecting a little more. Done in the garage after work as it doesn’t appear the gym has an SSB or Yoke bar so no hypertrophy work either.

[MikeMullany]

Monday April 15, 2024

CG Bench
Bar x 10,10,10
135 lbs x 5
185 lbs x 1
205 lbs x 1
215 lbs x 1
225 lbs x 1
235 lbs x 1
210 lbs x 2

Incline Bench
115 lbs x 8,8,8

BB Rows
135 lbs x 10
155 lbs x 10
175 lbs x 10

Face-Pulls
X 15,15,15

EZ Bar French Press
75 lbs x 8,8,8

Notes: Done at home again as I had to take my mom to the Dr. after work.

[MikeMullany]

Tuesday April 16, 2024

Stride Eliptical
35 minutes

Sauna
25 minutes

[MikeMullany]

Friday April 19, 2024

Paused Speed Squat
Bar x 10,10,10
135 lbs x 3
185 lbs x 3
235 lbs x 3,3,3,3,3,3 (6 x 3, 2 minutes)

Speed DL
135 lbs x 3
225 lbs x 3
275 lbs x 1
295 lbs x 3,3,3,3 (4 x 3, 2 minutes)

Leg Press
185 lbs x 12
275 lbs x 12
365 lbs x 12

Seated Leg Curl
65 lbs x 15,15,12

Eliptical
20 minutes

Notes: Still can’t seem to get into any regular routine between work and other stuff. Have a feeling this WO will leave me with some DOMS, but it was a good one. Plates were rattling on the squats good.

[MikeMullany]

Sunday April 21, 2024

Paused Speed Bench
Bar x 10,10,10
135 lbs x 3
155 lbs x 3
180 lbs x 3,3,3,3,3,3,3,3 (8 x 3, 90 seconds)

Strict Press, belt-less
Bar x 8
95 lbs x 8
85 lbs x 10
80 lbs x 9 (3 minutes)

Pull-ups
BW x 6,5,4,4 (2 minutes)

Dips
BW x 12,12,12

Incline Curls
12.5 lbs x 12
15 lbs x 12

Incline Treadmill Walk
25 minutes, easy-moderate-hard

[MikeMullany]

Wednesday April 24, 2024

SSB Squat
Bar x 10
155 lbs x 3
205 lbs x 1
245 lbs x 1
265 lbs x 1
285 lbs x 1
255 lbs x 2

SLDL
135 lbs x 5
225 lbs x 5
245 lbs x 5

Banded Pull-through
X 15,15,15

Notes: A little disappointed in this. Had a hard few days at work, and walked 9 holes before this though, so perhaps that explains it. First time doing SLDL’s in a long time. Done at home and late so no extras or cardio.

[MikeMullany]

Friday April 26, 2024

Dead Stop Rack Bench Press
135 lbs x 1
155 lbs x 1
175 lbs x 1
185 lbs x 1
195 lbs x 1
205 lbs x 1
215 lbs x 1
225 lbs x 1
230 lbs x 1
235 lbs x F

Low Incline CG Bench
100 lbs x 10
105 lbs x 10
110 lbs x 10
115 lbs x 10

Pendlay Rows
145 lbs x 10
165 lbs x 10
185 lbs x 10

Rear Delt Raise
10 lbs x 15,15,15

Triceps Pressdown
60 lbs x 15,15
50 lbs x 15

Notes: Banged the J Hook on the way down with last set of Rack bench and lost tightness and the rep. It would have been hard but I should have had it. Done in garage gym as I was off from work and didn’t want to leave the house.

[MikeMullany]

Saturday April 27, 2024

Eliptical
20 minutes, moderate/hard

[MikeMullany]

Monday April 29, 2024

Paused HB Squat
Bar x 10,10,10
135 lbs x 3
225 lbs x 3
245 lbs x 3,3,3,3,3,3 (6x3, 2 minutes)

Speed DL
135 lbs x 2
225 lbs x 2
275 lbs x 2
315 lbs x 2,2,2,2 (1 minute)

Leg Press
225 lbs x 12
315 lbs x 12
375 lbs x 12 (4 minutes)

Seated Leg Curl
65 lbs x 15,15,15 (2 minutes)

Incline Treadmill Walking/Run
30 minutes
20 easy/5 moderate/5 hard

[MikeMullany]

Thursday May 2, 2024

Paused Speed Bench
Bar x 10,10,10
135 lbs x 3
155 lbs x 3
175 lbs x 3
190 lbs x 3,3,3,3,3,3,3,3 (8 x 3, 90 seconds)

Seated DB OHP
20 lbs x 12
25 lbs x 12
30 lbs x 12
40 lbs x 10

Chins
BW x 8,6,5,5

Dips
BW+10 lbs x 12,12,10

Shrugs
135 lbs x 15,15

Eliptical
20 minutes

[MikeMullany]

Saturday May 4, 2024

SGDL
Bar x 10,10,10
135 lbs x 5
225 lbs x 3
275 lbs x 2
295 lbs x 1
315 lbs x 1
335 lbs x 1
355 lbs x 1
385 lbs x 1
345 lbs x 3
275 lbs x 5

Banded GM’s
X 20,20,20

Airdyne
20 minutes w Intervals 20/1:40 x 7

[MikeMullany]

Monday May 6, 2024

45 Degree Incline Press
Bar x 10,10,10
135 lbs x 1
145 lbs x 1
155 lbs x 1
165 lbs x 1
175 lbs x 1
180 lbs x 1
185 lbs x 1
165 lbs x 2,2
135 lbs x 5,5,5

Pendlay Rows
135 lbs x 10
175 lbs x 10
185 lbs x 10
195 lbs x 10

Lying DB Triceps Extension
15 lbs x 20
20 lbs x 12,12

Banded Pull Apart
X 20,20,20

[MikeMullany]

Friday May 10, 2024

Paused HB Squat
Bar x 10,10,10
135 lbs x 2
185 lbs x 2
225 lbs x 2
245 lbs x 1
255 lbs x 2,2,2,2,2,2 (6 x 2, 2 minutes)

Speed DL
135 lbs x 2
225 lbs x 2
315 lbs x 2
335 lbs x 2,2,2 (3 x 2, 1 minute)

RFE Split Squat
20 lbs x 12,12,12

Seated DL
65 lbs x 10
85 lbs x 10
135 lbs x 10

Airdyne
20 minutes w Intervals (20/1:40 x 7)

Notes: Was supposed to do this at the gym yesterday but could not leave the driving range because I have problems. Deep down, I knew if I went to range first I was probably never going to the gym. Had to take the day off to get AC fixed in house so done at home the following day. The RFE split squats are a reminder of what an uncoordinated human being I am.