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

[MikeMullany]

Monday March 27, 2023

SSB Squat
210 lbs x 5,5,5,5 (90 seconds)

Bench
170 lbs x 5,5,5,5,5,5,5 (7x5, 90 seconds)

Lat Pulldown
100 lbs x 10,10,10 (60 seconds)

[MikeMullany]

Wednesday March 29, 2023

Press
145 lbs x 1@9
110 lbs x 4,4,4,4,4 (5x4, 90 seconds)

2.25” Deficit DL
365 lbs x 1@7
275 lbs x 4,4,4,4,4 (5x4, 90 seconds)

DB Hammer Curls
15 lbs x 20,15,12 (60 seconds)

Notes: I called the top DL single an @7, but it looked super easy on film. The fact I filmed a few of these lifts is usually a good sign that I was ‘into’ this session. First time in a while.

[MikeMullany]

Thursday March 30, 2023

Run
3 miles
30:48
10:15/mile

Notes: Done after work on a cool, windy, and bright sunny afternoon. Pace was pretty good for the easy effort early on. Ran a little harder into the wind the last mile or so.

[MikeMullany]

Friday March 30, 2023

SSB Squat
195 lbs x 7
200 lbs x 7
205 lbs x 7 (90 seconds)

Bench
155 lbs x 7,7,7,7,7,7,7,7 (8x7, 90 seconds)

Triceps Pressdown
50 lbs x 20,20,20 (60 seconds)

[MikeMullany]

Sunday April 2, 2023

Run
4 miles
42:14
10:34/mile

Notes: Need to start slowly increasing the distance for these long weekly runs again. Did this early AM, fasted. Bright, sunny day, with gusty winds out of the north.

[MikeMullany]

Monday April 3, 2023

SSB Squat
210 lbs x 5
215 lbs x 5
220 lbs x 5 (90 seconds)

Bench
170 lbs x 5,5,5,5,5,5,5,5 (8x5, 90 seconds)

Lat Pulldown
100 lbs x 11,11,11 (60 seconds)

[MikeMullany]

Tuesday April 4, 2023

Run
3 miles
31:53
10:36/mile

Notes:Did Tuesday April 4, 2023

Run
3 miles
31:53
10:36/mile

Notes:Did this after work on the first day that really feels like Spring so far. My nightly HRV reading from
my Garmin watch has been low and unbalanced for over 1 month. this after work on the first day that really feels like Spring so far. My nightly HRV reading from
my Garmin watch has been low and unbalanced for over 1 month.

[MikeMullany]

Wednesday April 5, 2023

Press
145 lbs x 1@8
150 lbs x 1@9.5
112 lbs x 4,4,4,4,4 (5x4, 90 seconds)

2.25” Deficit DL
385 lbs x 1@7
290 lbs x 4,4,4,4,4 (5x4, 90 seconds)

BB Curls
45 lbs x 15,12,10

Notes: 145 lb Press single was easier than last week, but 150 got out in front of me. Same RPE, 20 lbs heavier for the Deficit DL.

[MikeMullany]

Saturday April 8, 2023

SSB Squat
200 lbs x 7
205 lbs x 7
210 lbs x 7

Bench
157 lbs x 7,7,7,7,7,7,7,7,7 (9x7, 90 seconds)

Triceps Pressdown
50 lbs x 25,20 (60 seconds)

[MikeMullany]

Sunday April 9, 2023

Run
4 miles
44:04
10:59/mile

[MikeMullany]

Monday April 10, 2023

SSB Squat
215 lbs x 5
220 lbs x 5
225 lbs x 5 (90 seconds)

Bench
170 lbs x 5,5,5,5,5,5,5,5,5 (9x 5, 90 seconds)

Lat Pulldown
100 lbs x 12,12,10 (60 seconds)

[MikeMullany]

Thursday April 13, 2023

Press
135 lbs x 1
140 lbs x 1@8.5
105 lbs x 3,3,3,3,3 (5x 3, 90 seconds)

2.25” Deficit DL
365 lbs x 1@7.5/8
275 lbs x 3,3,3,3,3 (5x3, 90 seconds)

Airdyne
15 minutes
5 easy
2 hard/3 easy x 2

Notes: I may want to try experimenting with de loads-a little. I’ve had a 2-3 week run of adding a set to the bench, and weight via ascending sets with the squat. Maybe the fatigue snuck up on me? Just talking out loud. The 2 minutes of hard work on the bike was tough. I want to add these back in, especially with hiking season coming up. They will definitely help with the steep climbs.

[MikeMullany]

Friday April 14, 2023

Run
3 miles
32:20
10:46/mile
122 avg HR

Notes: Took the day off from work. Done early afternoon on a very warm day. Drove down to the beach afterwards and had a 2 minute swim. It was glorious

[MikeMullany]

Sunday April 16, 2023

Run
22 minutes
2.14 miles
10:19/mile

Notes: Been feeling very fatigued lately. Had no desire to do this. Sunday’s are usually my long run, but I cut the time/distance in half.

[MikeMullany]

Monday April 17, 2023

SSB Squat
215 lbs x 5,5,5 (2 minutes)

Press
100 lbs x 5,5,5,5,5 (90 seconds)

DL
285 lbs x 3,3,3,3,3 (60 seconds)

[MikeMullany]

Tuesday April 18, 2023

SSB Squat
185 lbs x 5,5,5 (90 sec)

Bench
180 lbs x 5,5,5,12 (2 minutes)

Pendlay Rows
185 lbs x 8,8,8,8 (2 minutes)

[MikeMullany]

Friday April 21, 2023

SSB Bench
245 lbs x 1
255 lbs x 1
260 lbs x 1
235 lbs x 2,2

Flat DB Bench
40 lbs x 12,12,12 (60 seconds)

Lying DB Triceps Extension
15 lbs x 12,12,12 (45 seconds)

Seated Banded Row (green)
X 15,15,15,15 (30 seconds)

Banded Facepull (red)
15,15,15 (30 seconds)

Notes: Never did SSB benches before. 40 lbs per db is about all I can get in the handles I have right now, so if I want to progress with these I may have to up the reps and shorten rest times.

[MikeMullany]

Sunday April 23, 2023

SSB Front Squat
155 lbs x 4
175 lbs x 3
195 lbs x 2
205 lbs x 2
215 lbs x 2

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

Banded Standing Leg Curl (red)
X 8,8,8

Banded Standing Leg Extension (red)
X 8,8,8

Notes: Seem to have finally found a way to do front squats without aggravating my wrists. Took it conservatively here, as with the DL’s as I try and get back into a conjugate type of program again.

[MikeMullany]

Monday April 24, 2023

Run
30 minutes
5 minutes easy
1 minute hard/30 seconds walking/3:30 easy x 4
2.97 miles
10:05/mile

Notes: First run in over a week. Beautiful afternoon. Changed it up today with the 1 minute hard intervals.

[MikeMullany]

Wednesday April 26, 2023

Paused Bench w bands (double wrapped red)
145 lbs x 3,3,3,3,3,3,3,3,3,3 (10 x 3, 60 seconds)

Strict Press w belt
120 lbs x 4
115 lbs x 5
110 lbs x 5 (3 minutes)

Chins
BW x 12,7,5,5,5 (3 minutes)

Side Raises
15 lbs x 16,13,10 (2 minutes)

EZ Bar Reverse Curls
45 lbs x 12,12,10