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

[MikeMullany]

Wednesday November 1, 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

Triceps Pressdown
60 lbs x 15,12,10

[MikeMullany]

Saturday November 4, 2023

SSB Squat
Bar x 8,8,8
135 lbs x 3
175 lbs x 2
205 lbs x 1
225 lbs x 1
245 lbs x 1
265 lbs x 1
285 lbs x 1
295 lbs x 1
305 lbs x 1

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
255 lbs x 1
225 lbs x 3,3

Notes: Bench felt great today.

[MikeMullany]

Saturday November 4, 2023

Run/Walk
31 minutes

Notes: I have such a love/hate relationship with running.

[MikeMullany]

Sunday November 5, 2023

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

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
140 lbs x 1
145 lbs x 1
125 lbs x 3,3

[MikeMullany]

Monday November 6, 2023

SSB Squat
Bar x 8,8,8
135 lbs x 3
175 lbs x 2
205 lbs x 1
225 lbs x 1
245 lbs x 1
265 lbs x 1
295 lbs x 1
265 lbs x 2,2

Banded Facepull
X 20,20,20,20

[MikeMullany]

Tuesday November 7, 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

Chins
BW x 6,6,6,6

Notes: These moved slower than last session. No back off work. Elbows feel a little achy. Did an all day fast again yesterday.

[MikeMullany]

Thursday November 9, 2023

SSB Squat
Bar x 8,8,8
135 lbs x 3
175 lbs x 2
205 lbs x 1
225 lbs x 1
245 lbs x 1
265 lbs x 1
285 lbs x 1
295 lbs x 1
305 lbs x 1
270 lbs x 2,2

SSB GM
Bar x 7,7,7

[MikeMullany]

Thursday November 9, 2023

Run
24 minutes
2.15 miles
11:16/mile

Notes: Ran the entire time. Not fast, but comfortable enough. Hopefully this is the start of something.

[MikeMullany]

Friday November 10, 2023

SSB Squat
Bar x 8,8,8
135 lbs x 3
175 lbs x 2
205 lbs x 1
225 lbs x 1
245 lbs x 1
265 lbs x 1
285 lbs x 1
305 lbs x 1

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
255 lbs x 1
225 lbs x 3,3,3

Notes: I love being off from work, and having this be my ‘job’. Felt fresh, and was able to take my time and not rush through the WO.

[MikeMullany]

Friday November 10, 2023

Run
20 minutes
1.92 miles
10:26/mile

Notes: Back to back runs for the first time in a long time. This run felt very good which surprised me. Pace was very good for me.

[MikeMullany]

Saturday November 11, 2023

Run
26 minutes
2.45 miles
10:38/mile
122 avg bpm
164 avg spm

Notes: Decent run, especially for 3 days in a row. Absolutely perfect autumn weather. One of the main reasons I got out and did it.

[MikeMullany]

Saturday November 11, 2023

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

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
140 lbs x 1
145 lbs x 1

Notes: Lifts felt sluggish today, possibly from doing them after the run.

[MikeMullany]

Sunday November 12, 2023

Squat
Bar x 8,8,8
135 lbs x 3
185 lbs x 2
225 lbs x 1
275 lbs x 1
295 lbs x 1
315 lbs x 1
325 lbs x 1

CG Floor Press
Bar x 8,8,8
135 lbs x 3
155 lbs x 2
175 lbs x 1
185 lbs x 1
195 lbs x 1
205 lbs x 1
215 lbs x 1
225 lbs x 1
235 lbs x 1

Triceps Pressdown
40 lbs x 20,20,20

Notes: I love low bar squatting, but my elbows and wrists do not.

[MikeMullany]

Sunday November 12, 2023

Run
20 minutes
1.95 miles
10:17/mile
121 bpm
163 spm

Notes: Done on another beautiful Autumn afternoon. Felt very good. Excellent t pace, especially for the fourth day in a row.

[MikeMullany]

Tuesday November 14, 2023

SSB Squat
Bar x 8,8,8
135 lbs x 3
175 lbs x 2
205 lbs x 1
225 lbs x 1
245 lbs x 1
265 lbs x 1
285 lbs x 1
295 lbs x 1
305 lbs x 1
270 lbs x 2,2,2

DB Rear Delt Raise
10 lbs x 15,15,15

[MikeMullany]

Tuesday November 14, 2023

Run
28 minutes
2.72 miles
10:19/mile
118 bpm
169 spm

Notes: Done on a chilly Autumn evening. Could smell the fallen leaves as I ran. Longest run since July probably. Very good pace. Lower HR and higher strides per minute for an easyish effort.

[MikeMullany]

Wednesday November 15, 2023

Bench
Bar x 5,5,5
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 3,3,3

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

[MikeMullany]

Thursday November 16, 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
305 lbs x 1
315 lbs x 1
285 lbs x 2
265 lbs x 4

Fat Bar Pull-ups
BW x 8,6

Notes: Really good squat session. Took some bigger jumps early on. Not sure, but 315 might be a PR for the SSB.

[MikeMullany]

Thursday November 16, 2023

Run
22 minutes
2.19 miles
10:05/mile
170 SPM

Notes: Went to the driving range after work, and was going to drive home and do this run, but it was a beautiful afternoon, and I would have run in the dark, which I do not like, so I stripped off my work shirt, and did it in my jeans. Very good pace, and increased strides per minute. Wish I had the HR monitor, because I think the effort was a little bit harder which I need.

[MikeMullany]

Friday November 17, 2023

Run
15 minutes
10 minutes easy
5 minutes 15/30 intervals
1.56 miles
9:51/mile
121 avg bpm
137 max bpm
168 spm

Notes: Done on another beautiful November day.