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

[MikeMullany]

Thursday January 4, 2024

Run
20 minutes
1.98 miles
10:08/mile
119 bpm
168 SPM

Notes: Pretty good pace. Was trying to think “quicker feet” to get the SPM up to mid 170’s, but lower body was a fatigued after work. Done on a cold and blustery afternoon.

[MikeMullany]

Friday January 5, 2024

Paused CG Floor Press
Bar x 5,5,5
135 lbs x 5
155 lbs x 5
165 lbs x 5,5,5,5,5,5,5 (2-2.5 minutes)

Triceps Pressdown, 3 second eccentric
40 lbs x 20,20

Notes: Done in the morning before work. Trying the longer eccentric to help elbow-itis. I vastly underestimated my E1RM on the floor press. These have been way too easy.

[MikeMullany]

Saturday January 6, 2024

Run
30 minutes
2.81 miles
10:43/mile
118 bpm
167 SPM

Notes: Pretty good run. Comfortable pace, even if it was a little slower. Done before the coming storm on a cold, gray morning.

[MikeMullany]

Saturday January 6, 2024

SSB Squat
Bar x 8,8,8
155 lbs x 3
205 lbs x 2
245 lbs x 1
250 lbs x 3,3,3,3

Pulldowns
100 lbs x 10,10,10

[MikeMullany]

Monday January 8, 2024

Bench
Bar x 5,5,5
135 lbs x 5
185 lbs x 2
205 lbs x 1
215 lbs x 3,3,3,3,3,3 (6x3, 3-4 minutes)

Banded Triceps Pressdown
X 20,20,20

[MikeMullany]

Tuesday January 9, 2024

Low Bar Squat
Bar x 5,5,5
135 lbs x 5
225 lbs x 5
235 lbs x 5
245 lbs x 5@<7

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

Notes: Pressdowns are done throughout the session to try and keep the elbows loosened up. I also bought a theraband to try and start rehabbing the elbow pain.

[MikeMullany]

Wednesday January 10, 2024

Bench w chains
Bar x 5,5,5
135 lbs x 5
+ 30 lbs x 2
+ 60 lbs x 1
155 lbs + 60 lbs x 5,5,5,5,5,5 (6x5, 3 minutes)

Banded Triceps Pressdown
X 20,20,20

[MikeMullany]

Thursday January 11, 2024

Press
Bar x 5,5,5
65 lbs x 5
85 lbs x 4
105 lbs x 3
115 lbs x 2
120 lbs x 1
125 lbs x 3,3,3,3 (3-4 minutes)

Reverse Flyes
10 lbs x 20,20,20

[MikeMullany]

Saturday January 13, 2024

DL
135 lbs x 5
225 lbs x 3
275 lbs x 2
315 lbs x 1
340 lbs x 3,3,3,3 @>7

3 Count Paused Bench
Bar x 5,5,5
135 lbs x 5
155 lbs x 2
165 lbs x 1
170 lbs x 5,5,5,5

[MikeMullany]

Sunday January 14, 2024

Run
3 miles
33:16
11:05/mile
119 bpm
163 SPM

Notes: Decent run. First in a week, and longest in distance in a few months. Still trying to find some consistency. Pace was slow, but comfortable. I felt I could have gone longer for a while. Cadence was slower. Done on a very bright, very windy late morning.

[MikeMullany]

Monday January 15, 2024

2 Count Paused HB Squat
Bar x 5,5,5
135 lbs x 5
185 lbs x 2
225 lbs x 1
235 lbs x 5@7

Rack Pull, Mid Shin
135 lbs x 5
225 lbs x 2
275 lbs x 1
290 lbs x 7
315 lbs x 5@<7

CG Paused Floor Press
145 lbs x 7,7,7,7,7,7,11

[MikeMullany]

Wednesday January 17, 2024

SSB Squat
Bar x 5,5,5
155 lbs x 5
205 lbs x 1
230 lbs x 5,5,5,5

Pulldowns
100 lbs x 15,12,8

[MikeMullany]

Thursday January 18, 2024

Bench
Bar x 5,5,5
135 lbs x 5
155 lbs x 3
175 lbs x 2
185 lbs x 1
195 lbs x 5,5,5,5

Triceps Pressdown
40 lbs x 25
50 lbs x 15
60 lbs x 10
40 lbs x 18

[MikeMullany]

Friday January 19, 2024

Low Bar Squat
Bar x 7,7,7
135 lbs x 3
185 lbs x 1
225 lbs x 7@6

Banded Facepull
X 20,20,20,20

Banded Triceps Pressdown
X 25,25,25

Notes: Squats felt great form wise and very strong, just don’t want to push too hard and further aggravate the elbows.

[MikeMullany]

Sunday January 21, 2024

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

Bench w chains (60 lbs)
Bar x 7,7,7
135 lbs x 7
+30 lbs x 2
+60 lbs x 7,7,7,7

[MikeMullany]

Monday January 22, 2024

Press
Bar x 5,5,5
65 lbs x 5
85 lbs x 4
95 lbs x 3
105 lbs x 2
110 lbs x 5,5,5,5@7

Reverse Flyes
10 lbs x 20,20,20

[MikeMullany]

Tuesday January 23, 2024

Paused HB Squat
Bar x 7,7,7
135 lbs x 3
185 lbs x 2
205 lbs x 1
225 lbs x 7,7@6

Pulldowns
100 lbs x 20,12

Notes: Pretty pleased with this. Doesn’t look like much, but it was good, honest work.

[MikeMullany]

Wednesday January 24, 2024

3 Count Paused Bench
Bar x 7,7,7
135 lbs x 7
150 lbs x 7,7,7,7,7

Triceps Pressdown, 5 second eccentric
50 lbs x 15,10,10

[MikeMullany]

Thursday January 25, 2024

Rack Pull, Mid Shin
Bar x 7,7,7
135 lbs x 7
225 lbs x 3
275 lbs x 1
285 lbs x 7,7@6

Triceps Pressdown,10 second eccentric
40 lbs x 15,15,15

Banded Pull-Aparts
X 15,15,15

[MikeMullany]

Friday January 26, 2024

SSB Squat
Bar x 8,8,8
155 lbs x 4
205 lbs x 2
225 lbs x 1
245 lbs x 4,4,4,4 (4 minutes)

Standing Arnold Press
20 lbs x 15,12,12,10