Staving off the decline, part deux
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- Clearwater47
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Re: Staving off the decline, part deux
That's a long time to be dealing with Covid. Must suck...
I know it will feel good to be able to get in some exercise sometime soon.
I know it will feel good to be able to get in some exercise sometime soon.
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Re: Staving off the decline, part deux
You're right, @Clearwater47, it did! To wit:Clearwater47 wrote: ↑Mon Feb 26, 2024 6:32 am That's a long time to be dealing with Covid. Must suck...
I know it will feel good to be able to get in some exercise sometime soon.
Bench: 45 x 8, 75 x 7, 105 x 6, 135 x 2, 160 x 1 @9, 115 x 5 x 4, paused, @<6, every 3-4 minutes
That was super easy, except for the sluggish single. The routine of setting up the bench and adding and removing plates felt like I was revisiting some long-forgotten craft, even though it's only been 17 days. Yep, a good feeling.
Will test again tomorrow. It's got to be negative sometime...
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Re: Staving off the decline, part deux
Deadlift: 135 x 6, 175 x 4, 215 x 2, 255 x 1, 275 x 1, 295 x 1 @8; 205 x 5 x 3 @<6, every 4 minutes
The single with 275 was a PR for DOH without straps. That was totally unplanned, but my calluses were so comfy after three weeks of disuse it was scarcely any trouble to hang on.
I'm still testing positive for Covid, but at least I feel pretty decent.
The single with 275 was a PR for DOH without straps. That was totally unplanned, but my calluses were so comfy after three weeks of disuse it was scarcely any trouble to hang on.
I'm still testing positive for Covid, but at least I feel pretty decent.
- DanCR
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Re: Staving off the decline, part deux
Agreed. I can't stand hook grip (hurts) or alternating grip (feels weird), so if I ever did a meet it would have to be DOH.
- slowmotion
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Re: Staving off the decline, part deux
Nice work!JimRiley wrote: ↑Thu Feb 29, 2024 9:18 pm Deadlift: 135 x 6, 175 x 4, 215 x 2, 255 x 1, 275 x 1, 295 x 1 @8; 205 x 5 x 3 @<6, every 4 minutes
The single with 275 was a PR for DOH without straps. That was totally unplanned, but my calluses were so comfy after three weeks of disuse it was scarcely any trouble to hang on.
I'm still testing positive for Covid, but at least I feel pretty decent.
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Re: Staving off the decline, part deux
Thanks, Jan. You've really been going to town! Belated congrats on the weight loss too.
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Re: Staving off the decline, part deux
Paused bench: 45x 8, 75 x 7, 105 x 6, 135 x 3, 160 x 1; 125 x 3, 4, 5, 3, 4, 5 @<6, every 3 minutes
It was all pretty easy. I’m still congested, but feeling pretty good.
It was all pretty easy. I’m still congested, but feeling pretty good.
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Re: Staving off the decline, part deux
Squats: 2 sets of 8 reps with 45 lbs.; 6 reps with 85; 4 reps with 125; 2 reps with 165; 3 sets of 5 with 135 @6 at 3-4 minute intervals
I did the first warmup set low-bar, but my shoulders weren't having it, so I did the rest high-bar. Benching and deadlifting felt surprisingly good this past week, but these squats didn't.
I did the first warmup set low-bar, but my shoulders weren't having it, so I did the rest high-bar. Benching and deadlifting felt surprisingly good this past week, but these squats didn't.
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Re: Staving off the decline, part deux
Deadlift: 135 x 6, 175 x 5, 215 x 4, 255 x 3, 295 x 1 @8; 210 x 5 x 4 @<6, every 3 minutes
Finally tested negative for Covid today, a mere 27 days in.
Finally tested negative for Covid today, a mere 27 days in.
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Re: Staving off the decline, part deux
Cardio: Cycled on the indoor trainer for 15 minutes. No data due to technical failures, but it looked like I probably averaged about 75 watts, so it was super easy.
Bench: 45 x 8. 75 x 7, 105 x 6. 135 x 3, 165 x 1 @8; 130 x 4, 5. 6, 4, 5, 6 (30 total) @<6-7, every 3 minutes.
135 and 165 felt uncommonly easy despite my recent Covid adventure. Maybe there really is something to this rest thing.
Bench: 45 x 8. 75 x 7, 105 x 6. 135 x 3, 165 x 1 @8; 130 x 4, 5. 6, 4, 5, 6 (30 total) @<6-7, every 3 minutes.
135 and 165 felt uncommonly easy despite my recent Covid adventure. Maybe there really is something to this rest thing.
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- Clearwater47
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Re: Staving off the decline, part deux
Glad you're feeling better and getting in regular workouts again.
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Re: Staving off the decline, part deux
Well, somewhere between 21 and 27, since I tested positive on day 21 and didn't test again until day 27.
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Re: Staving off the decline, part deux
Thank you! It sure feels good to get back in the game a little bit.Clearwater47 wrote: ↑Fri Mar 08, 2024 8:20 am Glad you're feeling better and getting in regular workouts again.
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Re: Staving off the decline, part deux
That’s wild. Glad you’re doing better!JimRiley wrote: ↑Fri Mar 08, 2024 7:08 pmWell, somewhere between 21 and 27, since I tested positive on day 21 and didn't test again until day 27.
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Re: Staving off the decline, part deux
Mon., Mar. 4, 2024 (somehow neglected to post these until now):
Hammer curls: 15s x 10 x 3
Lateral delt raises: 10s x 10 x 3
BB front raises: 22.5 x 10 x 3
Rear delt raises: 10s x 10 x 3
DB wrist curls: 10s x 10 x 3
BB shrugs: 95 x 10 x 3
DB flyes: 15s x 10 x 3
Ab rollouts: 8r x 3s
Chinups: 7, at 20-second intervals
Sat., Mar. 9
Cardio: Cycled 4.23 miles on track bike (50x20 fixed gear) in 20 minutes, averaging 12.7 mph. It would have been super easy on my road bike, but was a little less so on the fixie.
Sun., Mar. 10
Squats: 45 x 8 x 2, 75 x 7, 105 x 6, 135 x 5, 165 x 4; 140 x 5 x 4 @6, every 3 minutes
My shoulders still aren't tolerating low-bar, so these were all high-bar.
Hammer curls: 15s x 10 x 3
Lateral delt raises: 10s x 10 x 3
BB front raises: 22.5 x 10 x 3
Rear delt raises: 10s x 10 x 3
DB wrist curls: 10s x 10 x 3
BB shrugs: 95 x 10 x 3
DB flyes: 15s x 10 x 3
Ab rollouts: 8r x 3s
Chinups: 7, at 20-second intervals
Sat., Mar. 9
Cardio: Cycled 4.23 miles on track bike (50x20 fixed gear) in 20 minutes, averaging 12.7 mph. It would have been super easy on my road bike, but was a little less so on the fixie.
Sun., Mar. 10
Squats: 45 x 8 x 2, 75 x 7, 105 x 6, 135 x 5, 165 x 4; 140 x 5 x 4 @6, every 3 minutes
My shoulders still aren't tolerating low-bar, so these were all high-bar.
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Re: Staving off the decline, part deux
Mostly dumbbell stuff:
Hammer curls: 15s x 12 x 3
Lateral delt raises: 10s x 12 x 3
BB front raises: 22.5 x 12 x 3
Rear delt raises: 10s x 12 x 3
DB wrist curls: 10s x 12 x 3
BB shrugs: 95 x 12 x 3
DB flyes: 15s x 12 x 3
Ab rollouts: 9r x 3s
DB reverse wrist curls: 10s x 10 x 3
Plate overhead triceps extensions: 25 x 12 x 3
Chinup singles: 10, at 20-second intervals
Gradually working back towards 4 sets of 15, but I'm not going to rush it.
Hammer curls: 15s x 12 x 3
Lateral delt raises: 10s x 12 x 3
BB front raises: 22.5 x 12 x 3
Rear delt raises: 10s x 12 x 3
DB wrist curls: 10s x 12 x 3
BB shrugs: 95 x 12 x 3
DB flyes: 15s x 12 x 3
Ab rollouts: 9r x 3s
DB reverse wrist curls: 10s x 10 x 3
Plate overhead triceps extensions: 25 x 12 x 3
Chinup singles: 10, at 20-second intervals
Gradually working back towards 4 sets of 15, but I'm not going to rush it.
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Re: Staving off the decline, part deux
Bench: 45 x 8, 75 x 7, 105 x 5, 135 x 3, 155 x 2 @8.5; 105 x 7 x 8 @<6, every 2.5 minutes
Cardio: Cycled 5.20 miles in 22:35 on a 50x20 fixed gear, averaging 13.8 mph
Cardio: Cycled 5.20 miles in 22:35 on a 50x20 fixed gear, averaging 13.8 mph
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Re: Staving off the decline, part deux
Deadlift: 135 x 6, 175 x 5, 215 x 4, 255 x 3, 285 x 2, 305 x 1 @9; 225 x 4, 5, 6, 4, 6 (25 total reps) @6-7, every 2.5-3 minutes.
Those felt pretty good for a morning workout. I was tempted to do 3(4, 5, 6), but exercised a little restraint for once.
I'm also working on reacquiring enough shoulder mobility for low-bar squats. Today I held the position long enough to do 45 x 4, but with a real wide grip. I must remember to keep wedging myself under the bar every couple days during training breaks!
Those felt pretty good for a morning workout. I was tempted to do 3(4, 5, 6), but exercised a little restraint for once.
I'm also working on reacquiring enough shoulder mobility for low-bar squats. Today I held the position long enough to do 45 x 4, but with a real wide grip. I must remember to keep wedging myself under the bar every couple days during training breaks!