Fri., Jul. 28, 2023
Machines at the In-Shape:
Seated triceps extension: 75 x 10 x 4
Quad extension: 120 x 11 x 4
Hamstring curl: 80 x 10 x 4
Biceps curl: 50 x 10 x 4
Incline press (Precor): 110 x 1, 70 x 9 x 4
Seated row: 80 x 10 x 4
Hip adductor: 180 x 11 x 4
Overhead triceps extension: 70 x 11 x 4
Glute extension: 85 x 10 x 4
Lat flexor: 135 x 8 x 4
Hip flexor: 80 x 11 x 4
Seated dip: 90 x 11 x 4
Leg press: 315 x 3, 210 x 10 x 4
Sat., Jul. 29, 2023
Bench: 160 x 1, 150 x 3, 140 x 5, 130 x 7, 120 x 6, 110 x 11 @8-9.5. Started a set every 2.5 minutes, except I waited an extra minute before the last one. My aim each set after the single was to decrease the weight by 10 pounds and add 2 reps, but at 120 I was too fatigued to do 9 reps. Then I waited an extra minute and was able to do 110 x 11, but it was really hard. Kind of a silly stunt in retrospect, but fun in its way.
Cardio: Cycled 10.3 miles in 44 minutes, averaging 14 mph - estimates because I started the Garmin late. Had a tailwind on one stretch, so I pushed for a while and PRed three Strava segments; poked along trained in zone 2 the rest of the time. Average/normalized/max power: 142/154/374W.
Staving off the decline, part deux
Moderator: Chebass88
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JimRiley
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JimRiley
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Re: Staving off the decline, part deux
Sun., Jul. 30, 2023
Lateral delt raise: 10s x 12 x 4
BB front raise: 30 x 9 x 4
Squat: 165 x 5, 135 x 5 x 8 @6, every 2-2.5 minutes. Wanted sort of a rehabby squat workout since my left knee was hurting intermittently on my bike ride yesterday. It didn’t hurt a bit today.
Cardio: Walked and jogged 3 miles in 40 minutes. First run in new Hoka trail running shoes (S, size 12D). So far so good.
Mon., Jul. 31, 2023
Saw Oppenheimer; now halfway to Barbenheimer.
Tue., Aug. 1, 2023
Cardio: Cycled 13.76 miles in 1:02:51, averaging 13.1 mph. Did my benchmark climb in 16:35 - nowhere near a PR, but OK. Average/normalized/max/16-minute power: 138/152/548/172W.
OHP: 80 x 1 @8; 70 x 3, 4, 5, 3, 4, 5, 3, 4, 5 (36 reps) @6-9, every 2 minutes
Deadlift: Did pretty much my usual warmup (135 x 6, 175 x 5, 215 x 4, 255 x 3, 275 x 2, 295 x 1). On the single I broke a blood vessel in my right palm. I was going to see how 205 felt, but it hurt just to pull out the slack, so that was all. Happens every couple years or so - it’ll be fine.
Lateral delt raise: 10s x 12 x 4
BB front raise: 30 x 9 x 4
Squat: 165 x 5, 135 x 5 x 8 @6, every 2-2.5 minutes. Wanted sort of a rehabby squat workout since my left knee was hurting intermittently on my bike ride yesterday. It didn’t hurt a bit today.
Cardio: Walked and jogged 3 miles in 40 minutes. First run in new Hoka trail running shoes (S, size 12D). So far so good.
Mon., Jul. 31, 2023
Saw Oppenheimer; now halfway to Barbenheimer.
Tue., Aug. 1, 2023
Cardio: Cycled 13.76 miles in 1:02:51, averaging 13.1 mph. Did my benchmark climb in 16:35 - nowhere near a PR, but OK. Average/normalized/max/16-minute power: 138/152/548/172W.
OHP: 80 x 1 @8; 70 x 3, 4, 5, 3, 4, 5, 3, 4, 5 (36 reps) @6-9, every 2 minutes
Deadlift: Did pretty much my usual warmup (135 x 6, 175 x 5, 215 x 4, 255 x 3, 275 x 2, 295 x 1). On the single I broke a blood vessel in my right palm. I was going to see how 205 felt, but it hurt just to pull out the slack, so that was all. Happens every couple years or so - it’ll be fine.
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JimRiley
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Re: Staving off the decline, part deux
Machines at the In-Shape:
Incline press: 120 x 1; 70 x 10, 10, 10, 8
Seated row: 80 x 11 x 4
Seated triceps extension: 75 x 11 x 4
Hamstring curl: 80 x 11 x 4
Lat pulldown: 75 x 10; 80 x 10; 85 x 10 x 2
Overhead triceps extension: 80 x 9 x 4
Biceps curl: 50 x 11 x 4
Hip abductor: 135 x 10; 150 x 10 x 3
Hip flexor: 85 x 9 x 4
Quad extension: 125 x 9 x 4
Hip adductor: 185 x 9 x 4
Glute extension: 85 x 11 x 4
Leg press: 355 x 1; 235 x 8, 7 (left knee nociception)
Incline press: 120 x 1; 70 x 10, 10, 10, 8
Seated row: 80 x 11 x 4
Seated triceps extension: 75 x 11 x 4
Hamstring curl: 80 x 11 x 4
Lat pulldown: 75 x 10; 80 x 10; 85 x 10 x 2
Overhead triceps extension: 80 x 9 x 4
Biceps curl: 50 x 11 x 4
Hip abductor: 135 x 10; 150 x 10 x 3
Hip flexor: 85 x 9 x 4
Quad extension: 125 x 9 x 4
Hip adductor: 185 x 9 x 4
Glute extension: 85 x 11 x 4
Leg press: 355 x 1; 235 x 8, 7 (left knee nociception)
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JimRiley
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Re: Staving off the decline, part deux
Cardio: Jogged about 4.6 miles in 1:01:50. Had a little bit of back pain and an occasional reminder of the left knee thing from yesterday, but nothing major.
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JimRiley
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Re: Staving off the decline, part deux
Cardio: Cycled 14.56 miles in 1:03:31, averaging 13.8 mph. Average/normalized/max power: 127/138/626W.
Bench: 160 x 1 @8.5; 110 x 7 x 11 @6-7, every 2-2.5 minutes
Bench: 160 x 1 @8.5; 110 x 7 x 11 @6-7, every 2-2.5 minutes
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JimRiley
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Re: Staving off the decline, part deux
Hammer curl: R19, L 15 x 9 x 4, 1-minute rests
Lateral raise: 14s x 9 x 4, 1-minute rests
BB front raise: 30 x 10 x 4, 1-minute rests
Rear raise: 15s x 9 x 4, 1-minute rests
Ab rollout: 4 sets of 8, 1-minute rests
Pushups: 5 sets of 8, EMOM
Cardio: Walked and jogged 3.75 miles in 52 minutes, averaging 4.3 mph. Felt very sluggish much of the way, and walked for a good while, but after nearly 40 minutes I was finally ready to push it for a bit.
Deadlift: 255 x 3 @<6; 195 x 5, 6, 7, 5, 6, 7, 5, 6, 7 (54 reps) @<6, every 2 minutes
Chinup: 25, at 30-second intervals
BB shrug: 135 x 8 x 4 with 1-minute rests
This was all over about a 7-hour period.
Lateral raise: 14s x 9 x 4, 1-minute rests
BB front raise: 30 x 10 x 4, 1-minute rests
Rear raise: 15s x 9 x 4, 1-minute rests
Ab rollout: 4 sets of 8, 1-minute rests
Pushups: 5 sets of 8, EMOM
Cardio: Walked and jogged 3.75 miles in 52 minutes, averaging 4.3 mph. Felt very sluggish much of the way, and walked for a good while, but after nearly 40 minutes I was finally ready to push it for a bit.
Deadlift: 255 x 3 @<6; 195 x 5, 6, 7, 5, 6, 7, 5, 6, 7 (54 reps) @<6, every 2 minutes
Chinup: 25, at 30-second intervals
BB shrug: 135 x 8 x 4 with 1-minute rests
This was all over about a 7-hour period.
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JimRiley
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Re: Staving off the decline, part deux
Sun., Aug. 6, 2023
Cycled 12.46 mile in 56:50, averaging 13.2 mph. Did a much hillier and more serpentine version of my usual neighborhood ride. Average/normalized/max power: 119/254/588W.
Squat: 165 x 5 x 5 @6, every 2.5 minutes
OHP: 65 x 4, 5, 6, 4, 5, 6, 4, 5, 6, (45 total) @<6-10, every 2 minutes
Mon., Aug. 7, 2023
Cardio: Walked and jogged about 5 miles in about 1 hour 15 minutes
Cycled 12.46 mile in 56:50, averaging 13.2 mph. Did a much hillier and more serpentine version of my usual neighborhood ride. Average/normalized/max power: 119/254/588W.
Squat: 165 x 5 x 5 @6, every 2.5 minutes
OHP: 65 x 4, 5, 6, 4, 5, 6, 4, 5, 6, (45 total) @<6-10, every 2 minutes
Mon., Aug. 7, 2023
Cardio: Walked and jogged about 5 miles in about 1 hour 15 minutes
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JimRiley
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Re: Staving off the decline, part deux
Machines at In-Shape:
Seated triceps extension: 80 x 9 x 4
Lat pulldown: 85 x 10 x 4
Incline press: 70 x 10, 10, 10, 7
Lat flexor: 135 x 9 x 4
Hip adductor: 185 x 10 x 4
Hip abductor: 150 x 10 x 4
Biceps curl: 50 x 9 x 4
Overhead triceps extension: 80 x 10 x 4
Quad extension: 125 x 10 x 4
Hip flexor: 85 x 10 x 4
Glute extension: 100 x 8 x 4
Leg press: 135 x 6, 195 x 4, then 75 x 6 one-legged (left and right) due to left knee pain
Seated row: 95 x 9 x 4
Hamstring curl: 85 x 9 x 4
Seated dip: 105 x 9 x4
Periodic disclaimer: these machines have various pulley systems, so in many cases the "poundage" doesn't mean a thing.
Seated triceps extension: 80 x 9 x 4
Lat pulldown: 85 x 10 x 4
Incline press: 70 x 10, 10, 10, 7
Lat flexor: 135 x 9 x 4
Hip adductor: 185 x 10 x 4
Hip abductor: 150 x 10 x 4
Biceps curl: 50 x 9 x 4
Overhead triceps extension: 80 x 10 x 4
Quad extension: 125 x 10 x 4
Hip flexor: 85 x 10 x 4
Glute extension: 100 x 8 x 4
Leg press: 135 x 6, 195 x 4, then 75 x 6 one-legged (left and right) due to left knee pain
Seated row: 95 x 9 x 4
Hamstring curl: 85 x 9 x 4
Seated dip: 105 x 9 x4
Periodic disclaimer: these machines have various pulley systems, so in many cases the "poundage" doesn't mean a thing.
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JimRiley
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Re: Staving off the decline, part deux
Wed., Aug. 9, 2023
Cardio: Cycled 14.33 miles in 56:51, averaging 15.1 mph. Average/normalized/max power: 152/166/495W.
Thu., Aug. 10, 2023
Cardio: Walked and jogged 4.7 miles (estimated) in 1:05:20
Fri., Aug. 11, 2023
Bench: 160 x 1 @9; 112.5 x 7 x 11 @6-7, every 2-2.5 minutes (2 minute rests towards the end because it was seeming pretty easy)
Deadlift: 285 x 1 @9; 225 x 6 x 6 @6, every 2.5 minutes
Sat., Aug. 12, 2023
Cardio: Walked and jogged 4.7 miles (estimated) in 1:06:20. Turnaround was about 330' higher than home.
OHP: 75 x 3 @7; 70 x 3, 4, 5, 6, 3, 4, 5, 3, 4 (37 total) @6-9, every 2 minutes
Hammer curl: R19, L 15 x 10 x 4, 1-minute rests
Lateral raise: 14s x 10 x 4, 1-minute rests
BB front raise: 30 x 11 x 4, 1-minute rests
Rear raise: 15s x 10 x 4, 1-minute rests
BB shrug: 135 x 9 x 4, 1-minute rests
Sun., Aug. 13, 2023
Cardio: Cycled 10.41 miles in 42:48, averaging 14.6 mph. Average/normalized/max power: 140/153/454W.
Squat: 185 x 3 x 3 @6-7, every 2.5 minutes; 135 x 10 @<6. Kept it real short because it was late plus I intend to do a bunch of leg stuff at the In-Shape tomorrow.
Cardio: Cycled 14.33 miles in 56:51, averaging 15.1 mph. Average/normalized/max power: 152/166/495W.
Thu., Aug. 10, 2023
Cardio: Walked and jogged 4.7 miles (estimated) in 1:05:20
Fri., Aug. 11, 2023
Bench: 160 x 1 @9; 112.5 x 7 x 11 @6-7, every 2-2.5 minutes (2 minute rests towards the end because it was seeming pretty easy)
Deadlift: 285 x 1 @9; 225 x 6 x 6 @6, every 2.5 minutes
Sat., Aug. 12, 2023
Cardio: Walked and jogged 4.7 miles (estimated) in 1:06:20. Turnaround was about 330' higher than home.
OHP: 75 x 3 @7; 70 x 3, 4, 5, 6, 3, 4, 5, 3, 4 (37 total) @6-9, every 2 minutes
Hammer curl: R19, L 15 x 10 x 4, 1-minute rests
Lateral raise: 14s x 10 x 4, 1-minute rests
BB front raise: 30 x 11 x 4, 1-minute rests
Rear raise: 15s x 10 x 4, 1-minute rests
BB shrug: 135 x 9 x 4, 1-minute rests
Sun., Aug. 13, 2023
Cardio: Cycled 10.41 miles in 42:48, averaging 14.6 mph. Average/normalized/max power: 140/153/454W.
Squat: 185 x 3 x 3 @6-7, every 2.5 minutes; 135 x 10 @<6. Kept it real short because it was late plus I intend to do a bunch of leg stuff at the In-Shape tomorrow.
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JimRiley
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Re: Staving off the decline, part deux
Machines at the In-Shape:
Seated triceps extension: 80 x 10 x 4
Lat flexor: 135 x 10 x 4
Incline press: 100 x 1, 70 x 10 x 4
Biceps curl: 55 x 9 x 3, 45 x 9
Overhead triceps extension: 80 x 11 x 4
Lat pulldown: 85 x 11 x 4
Hip adductor: 185 x 11 x 4
Hip flexor: 85 x 11 x 4
Seated row: 95 x 10 x 2, 95 x 8, 80 x 10
Leg press: 315 x 1, 235 x 8 x 4
Quad extension: 125 x 11 x 4
Hamstring curl: 85 x 10 x 4
Seated dip: 105 x 10 x 2, 90 x 10 x 2
Glute extension: 100 x 9 x 4
Hip abductor: 150 x 11 x 4
Seated triceps extension: 80 x 10 x 4
Lat flexor: 135 x 10 x 4
Incline press: 100 x 1, 70 x 10 x 4
Biceps curl: 55 x 9 x 3, 45 x 9
Overhead triceps extension: 80 x 11 x 4
Lat pulldown: 85 x 11 x 4
Hip adductor: 185 x 11 x 4
Hip flexor: 85 x 11 x 4
Seated row: 95 x 10 x 2, 95 x 8, 80 x 10
Leg press: 315 x 1, 235 x 8 x 4
Quad extension: 125 x 11 x 4
Hamstring curl: 85 x 10 x 4
Seated dip: 105 x 10 x 2, 90 x 10 x 2
Glute extension: 100 x 9 x 4
Hip abductor: 150 x 11 x 4
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JimRiley
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Re: Staving off the decline, part deux
Wed., Aug. 16, 2023
Deadlift: 295 x1 @8.5; 205 x 7 x 7 @6, every 2.5 minutes
Bench: 165 x 1 @9.5; 150 x 3 @8.5; 140 x 2, 3, 4, 5, 2, 3, 4, 5, 2, 3, 4 (37 total) @6-10, every 2.5 minutes
Cardio: Walked and jogged 5.45 miles in 1:18, with a pretty serious uphill, averaging 4.2 mph. I used maps.ie/map-my-route to get the distance and elevation gain (870 feet), since my Garmin unit and the Strava app on my phone both flake out when I run.
Sat., Aug. 19, 2023
Cycled 13.6 miles in 53:38, averaging 15.2 mph. Average/normalized/max/5-minute power: 147/161/654/211W. Bagged a PR on an uphill Strava segment (1.29 miles in 4:50, 16.1 mph average) despite a stray dog that ran out in front of me. He looked pretty ragged - hope he's all right.
Sun., Aug. 20, 2023
Cardio: Walked and jogged 4.29 miles in 56:55, averaging 4.52 mph.
Hammer curl: R 19, L 15 x 11 x 4
DB lateral delt raise: 14s x 11 x 4
BB front raise: 32.5 x 8 x 4
DB rear delt raise: 15s x 11 x 4
BB shrug: 135 x 10 x 4
Bench: 115 x 7 x 7 @6-7, every 2.5 minutes
Squat: 180 x 3 x 5 @7, 150 x 6 x 4 @6, every 2 minutes
Deadlift: 295 x1 @8.5; 205 x 7 x 7 @6, every 2.5 minutes
Bench: 165 x 1 @9.5; 150 x 3 @8.5; 140 x 2, 3, 4, 5, 2, 3, 4, 5, 2, 3, 4 (37 total) @6-10, every 2.5 minutes
Cardio: Walked and jogged 5.45 miles in 1:18, with a pretty serious uphill, averaging 4.2 mph. I used maps.ie/map-my-route to get the distance and elevation gain (870 feet), since my Garmin unit and the Strava app on my phone both flake out when I run.
Sat., Aug. 19, 2023
Cycled 13.6 miles in 53:38, averaging 15.2 mph. Average/normalized/max/5-minute power: 147/161/654/211W. Bagged a PR on an uphill Strava segment (1.29 miles in 4:50, 16.1 mph average) despite a stray dog that ran out in front of me. He looked pretty ragged - hope he's all right.
Sun., Aug. 20, 2023
Cardio: Walked and jogged 4.29 miles in 56:55, averaging 4.52 mph.
Hammer curl: R 19, L 15 x 11 x 4
DB lateral delt raise: 14s x 11 x 4
BB front raise: 32.5 x 8 x 4
DB rear delt raise: 15s x 11 x 4
BB shrug: 135 x 10 x 4
Bench: 115 x 7 x 7 @6-7, every 2.5 minutes
Squat: 180 x 3 x 5 @7, 150 x 6 x 4 @6, every 2 minutes
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JimRiley
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Re: Staving off the decline, part deux
Machines at the In-Shape (1 hour 54 minutes):
Lat flexor: 135 x 11 x 4
Hip adductor: 190 x 9 x 4
Incline press: 70 x 10 x 4
Hip abductor: 155 x 9 x 4
Overhead triceps extension: 90 x 9 x 4
Quad extension: 130 x 9 x 4
Lat pulldown: 90 x 9 x 4
Leg press: 315 x 1, 220 x 10 x 4
Seated triceps extension: 80 x 11, 11, 10; 65 x 12
Hip flexor: 90 x 9 x 4
Glute extension: 100 x 10 x 4
Hamstring curl: 85 x 11 x 4
Machine biceps curl, pushbutton: 10 x 10 x 2, 9 x 10, 8 x 10
Lat flexor: 135 x 11 x 4
Hip adductor: 190 x 9 x 4
Incline press: 70 x 10 x 4
Hip abductor: 155 x 9 x 4
Overhead triceps extension: 90 x 9 x 4
Quad extension: 130 x 9 x 4
Lat pulldown: 90 x 9 x 4
Leg press: 315 x 1, 220 x 10 x 4
Seated triceps extension: 80 x 11, 11, 10; 65 x 12
Hip flexor: 90 x 9 x 4
Glute extension: 100 x 10 x 4
Hamstring curl: 85 x 11 x 4
Machine biceps curl, pushbutton: 10 x 10 x 2, 9 x 10, 8 x 10
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JimRiley
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Re: Staving off the decline, part deux
Cardio: Cycled 11.05 miles in 48:24, averaging 13.7 mph. Did seven 20-second intervals, starting in medium to big gears, and took a crack at a little Strava segment that takes me a minute and change. Average/normalized/max/1-minute/20-second power: 125/183/875/287/525W; top speed was 30.5 mph. I was a few seconds off my PR on the Strava segment, but the wind wasn't all that favorable, so that's cool.
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JimRiley
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Re: Staving off the decline, part deux
Deadlift: 295 x 1 @7; 245 x 5 x 7 @ 6-7, every 2.5 minutes
Bench: 145 x 3 @8; 155 x 1 @8; 135 x 5, 3, 4, 5, 3, 4, 5, 3 (32 total) @6-9, every 2.5 minutes
Cardio: Jogged 4.2 miles in 58:50 on hilly trails
Bench: 145 x 3 @8; 155 x 1 @8; 135 x 5, 3, 4, 5, 3, 4, 5, 3 (32 total) @6-9, every 2.5 minutes
Cardio: Jogged 4.2 miles in 58:50 on hilly trails
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JimRiley
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Re: Staving off the decline, part deux
Cardio: Cycled 10.23 miles in 46:20, averaging 13.2 mph. Just an easy recovery spin. Average/normalized/max power: 116/135/449W.
Hammer curls: right 20, left 16 x 9 x 4
BB front raises: 32.5 x 9 x 4
Rear raises: 16s x 9 x 4
Lateral raises: 15s x 9 x 4
BB shrugs: 135 x 11 x 4
Hammer curls: right 20, left 16 x 9 x 4
BB front raises: 32.5 x 9 x 4
Rear raises: 16s x 9 x 4
Lateral raises: 15s x 9 x 4
BB shrugs: 135 x 11 x 4
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JimRiley
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Re: Staving off the decline, part deux
Fri., Aug. 25, 2023
Bench: 165 x 1 @8.5; 117.5 x 7 x 9 @6-8, every 2.5 minutes
Squat: 175 x 4 x 7 @6-7, every 2.5 minutes
Sat., Aug. 26, 2023
Cardio: Jogged 4.2 miles in 56:50, averaging 4.5 mph. Felt pretty good; did the same loop as on Aug. 23, but in the opposite direction and couple minutes quicker.
Mon., Aug. 28, 2023
Machines at the In-Shape:
Seated triceps extension: 80 x 11 x 4
Machine biceps curl: 55 x 9 x 4
Seated row: 95 x 10 x 4
Glute extension: 100 x 10 x 4
Quad extension: 130 x 10 x 4
Incline press: 70 x 11, 11, 11, 8
Lat flexor: 150 x 8 x 4
Hip adductor: 190 x 10 x 4
Leg press: 255 x 7 x 4
Overhead triceps extension: 90 x 10 x 4
Hip flexor: 90 x 10 x 4
Lat pulldown: 90 x 10 x 4
Hip abductor: 155 x 10 x 4
Hamstring curl: 90 x 9 x 4
Seated dip: 105 x 10 x 4
Some guy was on the seated dip machine for about 45 minutes, but luckily he got up just when I would have had to start waiting for him.
Bench: 165 x 1 @8.5; 117.5 x 7 x 9 @6-8, every 2.5 minutes
Squat: 175 x 4 x 7 @6-7, every 2.5 minutes
Sat., Aug. 26, 2023
Cardio: Jogged 4.2 miles in 56:50, averaging 4.5 mph. Felt pretty good; did the same loop as on Aug. 23, but in the opposite direction and couple minutes quicker.
Mon., Aug. 28, 2023
Machines at the In-Shape:
Seated triceps extension: 80 x 11 x 4
Machine biceps curl: 55 x 9 x 4
Seated row: 95 x 10 x 4
Glute extension: 100 x 10 x 4
Quad extension: 130 x 10 x 4
Incline press: 70 x 11, 11, 11, 8
Lat flexor: 150 x 8 x 4
Hip adductor: 190 x 10 x 4
Leg press: 255 x 7 x 4
Overhead triceps extension: 90 x 10 x 4
Hip flexor: 90 x 10 x 4
Lat pulldown: 90 x 10 x 4
Hip abductor: 155 x 10 x 4
Hamstring curl: 90 x 9 x 4
Seated dip: 105 x 10 x 4
Some guy was on the seated dip machine for about 45 minutes, but luckily he got up just when I would have had to start waiting for him.
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JimRiley
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Re: Staving off the decline, part deux
Wed., Aug. 30, 2023
Cardio: Cycled 12.59 miles in 51:09, averaging 14.8 mph. Average/normalized/max/7-minute power: 136/150/380/187W. Did the one moderate climb relatively easily in about 7:05.
Bench: 160 x 1 @8.5; 140 x 2, 3, 4, 5, 2, 3, 4, 5, 2, 3, 4, 5 (42 total) @6-9, every 2.5 minutes
Thu., Aug. 31, 2023
Cardio: Walked and jogged 5.04 miles on hilly, rocky trails in 1:16:30. It was a slog.
Deadlift: 255 x 3 @6; 195 x 7 x 9 @6, every 2.5 minutes. My back and hamstrings were a little sore from jogging earlier, so I kept it light.
Fri., Sep. 1, 2023
OHP: 65 x 4, 5, 6, 4, 5, 6, 4, 5, 6 (45 total) @6-8, every 2 minutes
Squat: 165 x 5 x 8 @6-7, every 2.5 minutes
Cardio: Cycled 13.6 miles in 58:45, averaging 13.9 mph. Average/normalized/max power: 125/137/582W. Mostly real easy, with a few brief injections of pace. Left lower back and left hip were hurting a bit.
Cardio: Cycled 12.59 miles in 51:09, averaging 14.8 mph. Average/normalized/max/7-minute power: 136/150/380/187W. Did the one moderate climb relatively easily in about 7:05.
Bench: 160 x 1 @8.5; 140 x 2, 3, 4, 5, 2, 3, 4, 5, 2, 3, 4, 5 (42 total) @6-9, every 2.5 minutes
Thu., Aug. 31, 2023
Cardio: Walked and jogged 5.04 miles on hilly, rocky trails in 1:16:30. It was a slog.
Deadlift: 255 x 3 @6; 195 x 7 x 9 @6, every 2.5 minutes. My back and hamstrings were a little sore from jogging earlier, so I kept it light.
Fri., Sep. 1, 2023
OHP: 65 x 4, 5, 6, 4, 5, 6, 4, 5, 6 (45 total) @6-8, every 2 minutes
Squat: 165 x 5 x 8 @6-7, every 2.5 minutes
Cardio: Cycled 13.6 miles in 58:45, averaging 13.9 mph. Average/normalized/max power: 125/137/582W. Mostly real easy, with a few brief injections of pace. Left lower back and left hip were hurting a bit.
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JimRiley
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Re: Staving off the decline, part deux
Machines at the In-Shape:
Hip adductor: 190 x 11 x 4
Quad extension: 130 x 11 x 4
Lat pulldown: 90 x 11 x 4
Seated triceps extension: 85 x 8 x 4
Hip abductor: 155 x 11 x 4
Hamstring curl: 90 x 10 x 4
Seated row: 95 x 11, 11, 11, 8 (the grips are missing; I should use straps next time)
Overhead triceps extension: 90 x 11 x 4
Hip flexor: 90 x 11 x 4
Biceps curl: 55 x 10, 10, 10, 7
Leg press: 315 x 1, 235 x 9 x 4
Lat flexor: 150 x 8, 135 x 9, 120 x 12 x 2 (plan was 150 x 9 x 4, but it was out of the question)
Seated dip: 105 x 11 x 4
I was flagging a bit towards the end, and was glad to have excuses for skipping glute extensions (recent lower back pain) and incline press (bros on it constantly).
Hip adductor: 190 x 11 x 4
Quad extension: 130 x 11 x 4
Lat pulldown: 90 x 11 x 4
Seated triceps extension: 85 x 8 x 4
Hip abductor: 155 x 11 x 4
Hamstring curl: 90 x 10 x 4
Seated row: 95 x 11, 11, 11, 8 (the grips are missing; I should use straps next time)
Overhead triceps extension: 90 x 11 x 4
Hip flexor: 90 x 11 x 4
Biceps curl: 55 x 10, 10, 10, 7
Leg press: 315 x 1, 235 x 9 x 4
Lat flexor: 150 x 8, 135 x 9, 120 x 12 x 2 (plan was 150 x 9 x 4, but it was out of the question)
Seated dip: 105 x 11 x 4
I was flagging a bit towards the end, and was glad to have excuses for skipping glute extensions (recent lower back pain) and incline press (bros on it constantly).
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JimRiley
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- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
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- Age: 69
Re: Staving off the decline, part deux
Bench: 125 x 5 x 6 @6-7, every 2 minutes
Squat: 125 x 5 x 6 @<6, every 2 minutes
I had quite a bit of lower back pain on Sunday, so I took that day completely off and just did this light workout today. The back seems quite a bit better right now. In retrospect I would have run fewer hills over the past couple weeks and would have done fewer sets of deadlifts and squats on Thursday. I’ll just play it by ear for a while.
Squat: 125 x 5 x 6 @<6, every 2 minutes
I had quite a bit of lower back pain on Sunday, so I took that day completely off and just did this light workout today. The back seems quite a bit better right now. In retrospect I would have run fewer hills over the past couple weeks and would have done fewer sets of deadlifts and squats on Thursday. I’ll just play it by ear for a while.
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Hammer curl: R 20, L 16 x 10 x 4
DB lateral delt raise: 15s x 10 x 4
BB front raise: 32.5 x 10 x 4
DB rear delt raise: 16s x 10, 10, 8, 8
Cardio: Cycled 9.56 miles in 38:44, averaging 14.8 mph. Average/normalized/max power: 145/159/430W.
My back hurt for a little while a time or two, like right after getting out of bed. It was pretty minor, but just the same I cut the weights and the bike ride a little shorter than I normally would.
DB lateral delt raise: 15s x 10 x 4
BB front raise: 32.5 x 10 x 4
DB rear delt raise: 16s x 10, 10, 8, 8
Cardio: Cycled 9.56 miles in 38:44, averaging 14.8 mph. Average/normalized/max power: 145/159/430W.
My back hurt for a little while a time or two, like right after getting out of bed. It was pretty minor, but just the same I cut the weights and the bike ride a little shorter than I normally would.