Staving off the decline, part deux

[Clearwater47]

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.

[JimRiley]

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.

You're right, @Clearwater47, it did! To wit:

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...

[JimRiley]

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.

[DCR]

The single with 275 was a PR for DOH without straps.

Cool, man. There’s a part of me - a small part, but still a part - that still thinks that that’s the only deadlift that counts.

[JimRiley]

The single with 275 was a PR for DOH without straps.

Cool, man. There’s a part of me - a small part, but still a part - that still thinks that that’s the only deadlift that counts.

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]

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.

Nice work!

[JimRiley]

Nice work!

Thanks, Jan. You've really been going to town! Belated congrats on the weight loss too.

[JimRiley]

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.

[JimRiley]

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.

[JimRiley]

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.

[JimRiley]

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.

[MailmanMuscle]

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.

You had Covid for 27 days?

[Clearwater47]

Glad you're feeling better and getting in regular workouts again.

[JimRiley]

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.

You had Covid for 27 days?

Well, somewhere between 21 and 27, since I tested positive on day 21 and didn't test again until day 27.

[JimRiley]

Glad you're feeling better and getting in regular workouts again.

Thank you! It sure feels good to get back in the game a little bit.

[MailmanMuscle]

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.

You had Covid for 27 days?

Well, somewhere between 21 and 27, since I tested positive on day 21 and didn't test again until day 27.

That’s wild. Glad you’re doing better!

[JimRiley]

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.

[JimRiley]

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.

[JimRiley]

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

[JimRiley]

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!