Augeleven’s log
Moderator: Chebass88
- augeleven
- Registered User
- Posts: 4468
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
ambw - 212.2/212.5
diet day 4 yesterday 3934 cal/276p bingey binge
531(+boom) F(-at) loss. 1.3.5
Deadlift, beltless
135x5
225x5
265x5 went to straps here cuz I’m a wuss
295x5
335x5
370x5@felt heavy?
295x5x2
295x5x2 with a .75” deficit
295x5 with a 1.5” deficit
superset with
Hanging leg raise
x10x2 mostly a shoulder girdle warmup
Chin-ups
bw +10x10,x8x3
Dips
bw +10x10x4
time 51 minutes!!! Fail. The book says these should be complete in under 45 minutes.
First leader cycle is pretty much wrapped up minus a cardio day. Not sure if I should take a preemptive deload like the old man I am, or just jump into 3s week.
The second cycle increase the volume sets from 5 to 7.
I’ll probably keep my TM for deadlift and maybe press, and bump bench and squat.
diet day 4 yesterday 3934 cal/276p bingey binge
531(+boom) F(-at) loss. 1.3.5
Deadlift, beltless
135x5
225x5
265x5 went to straps here cuz I’m a wuss
295x5
335x5
370x5@felt heavy?
295x5x2
295x5x2 with a .75” deficit
295x5 with a 1.5” deficit
superset with
Hanging leg raise
x10x2 mostly a shoulder girdle warmup
Chin-ups
bw +10x10,x8x3
Dips
bw +10x10x4
time 51 minutes!!! Fail. The book says these should be complete in under 45 minutes.
First leader cycle is pretty much wrapped up minus a cardio day. Not sure if I should take a preemptive deload like the old man I am, or just jump into 3s week.
The second cycle increase the volume sets from 5 to 7.
I’ll probably keep my TM for deadlift and maybe press, and bump bench and squat.
- DanCR
- Registered User
- Posts: 3689
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
- augeleven
- Registered User
- Posts: 4468
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
Yesterday I did a little less than half the hike I did last week, but with twice as many kids. Less physical exercise more emotional exercise. They had fun, so - win!
ambw - 213.5/212.3
diet - have been eating at and around maintenance. Gotta try harder
531(+boom) F(-at) loss. 1.4.1 Now with deloads!!!
Cambered Bench
40x5
90x5
130x5
150x5
170x5
190x3
210x3 @8.5? This is my new training max for next cycle
BB row, from a hang. 2 min rest
135x15 felt a pump
155x11
175x4 boo
Ez curl
65x10x3 felt easy heavier than 60
—ss w/—
Triceps pushdown, rope
40x12x3 too light
Upright row
65x10x2 felt a twinge in my left mid traps
—ss w/—
Triceps pushdown, rope
45x10
time: a bit under an hour.
Deload week plan:
0)baby the elbows
1) cut back on volume especially in supplemental and chin-ups
2) hit my next cycle’s training maxes for at least an easy single
3) ditch main exercise supersets
4) try to do more easy cardio
ambw - 213.5/212.3
diet - have been eating at and around maintenance. Gotta try harder
531(+boom) F(-at) loss. 1.4.1 Now with deloads!!!
Cambered Bench
40x5
90x5
130x5
150x5
170x5
190x3
210x3 @8.5? This is my new training max for next cycle
BB row, from a hang. 2 min rest
135x15 felt a pump
155x11
175x4 boo
Ez curl
65x10x3 felt easy heavier than 60
—ss w/—
Triceps pushdown, rope
40x12x3 too light
Upright row
65x10x2 felt a twinge in my left mid traps
—ss w/—
Triceps pushdown, rope
45x10
time: a bit under an hour.
Deload week plan:
0)baby the elbows
1) cut back on volume especially in supplemental and chin-ups
2) hit my next cycle’s training maxes for at least an easy single
3) ditch main exercise supersets
4) try to do more easy cardio
- augeleven
- Registered User
- Posts: 4468
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
ambw - 212.9/212.4
diet - 2348cal/174p
531(+boom) F(-at) loss. 1.4.2 deload
SSB Squat beltless and in running shoes
60x5
150x5
180x5
210x5 feeling dizzy
240x2 this got heavy
260x1
275x1@9ish. Boo
heel elevated on 1.5” of rubber mats
135x5,8
super set with
Lat pull-down
95x15
110x12,15,15,15
Alternating with
LTE
65x8,10,10,10
time: 37 minutes
diet - 2348cal/174p
531(+boom) F(-at) loss. 1.4.2 deload
SSB Squat beltless and in running shoes
60x5
150x5
180x5
210x5 feeling dizzy
240x2 this got heavy
260x1
275x1@9ish. Boo
heel elevated on 1.5” of rubber mats
135x5,8
super set with
Lat pull-down
95x15
110x12,15,15,15
Alternating with
LTE
65x8,10,10,10
time: 37 minutes
- augeleven
- Registered User
- Posts: 4468
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
No cardio yesterday
531(+boom) F(-at) loss. 1.4.4 deload
Press kneeling
45x5
65x5
85x5
105x5
115x2
125x1
135x3@9
Superset with
Lat pull-down
120x12x4
Heel/-elevated Squat, SSB bar
135x10x3
then
upright row, wide grip
75x10x3
About 30 minutes
531(+boom) F(-at) loss. 1.4.4 deload
Press kneeling
45x5
65x5
85x5
105x5
115x2
125x1
135x3@9
Superset with
Lat pull-down
120x12x4
Heel/-elevated Squat, SSB bar
135x10x3
then
upright row, wide grip
75x10x3
About 30 minutes
- augeleven
- Registered User
- Posts: 4468
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
ambw-213.4/213.3
Diet - off the rails. Weekly avg calories
PSMF day 2 - so far-ish, so good-ish, which is pretty great. --ish.
Daily cardio 3 - jump rope 30:30x10 avg HR 133 reps were in mid 40s but counting is tricky
531(+boom) F(-at) loss. 2.1.1
Cambered NG bench
40x10
90x10
120x5
145x5
165x5
185x5
145x5x12
superset with
Face Pulls
chin-ups
bw +10 x10x2
RFESS
15#(?) vest x13x3
BB Rows
155x10x3
KB swings
52x20x3
time 40 minutes
then
EZ curls
65x13,10,8 2 min rest
Tried doing lateral raises, but I was getting electrical shocks and what felt like twangs from a guitar in my traps. Pass. side delts tomorrow.
Diet - off the rails. Weekly avg calories
PSMF day 2 - so far-ish, so good-ish, which is pretty great. --ish.
Daily cardio 3 - jump rope 30:30x10 avg HR 133 reps were in mid 40s but counting is tricky
531(+boom) F(-at) loss. 2.1.1
Cambered NG bench
40x10
90x10
120x5
145x5
165x5
185x5
145x5x12
superset with
Face Pulls
chin-ups
bw +10 x10x2
RFESS
15#(?) vest x13x3
BB Rows
155x10x3
KB swings
52x20x3
time 40 minutes
then
EZ curls
65x13,10,8 2 min rest
Tried doing lateral raises, but I was getting electrical shocks and what felt like twangs from a guitar in my traps. Pass. side delts tomorrow.
- augeleven
- Registered User
- Posts: 4468
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
ambw-215.8/213.5
Diet - yesterday was bad, today seems to at least a bit better
531(+boom) F(-at) loss. 2.1.2
SSB squat, beltless
60x5
150x5
190x5
220x5
245x5@8ish out of breath
190x5x7
superset with
Hanging Leg Raise
12,12,8
Chins
bw +10x10,10,10,8
Dips
bw +10 x13x4
time 42 minutes
Ran out of time - wanted to do another set of chins and dips, but I was running late for an appointment
Gonna try to light lateral raises and maybe so flyes.
ETA
seated lateral raises 15's x15x3. these didn't trigger upper back weirdness, So I'll keep these light for high reps.
Diet - yesterday was bad, today seems to at least a bit better
531(+boom) F(-at) loss. 2.1.2
SSB squat, beltless
60x5
150x5
190x5
220x5
245x5@8ish out of breath
190x5x7
superset with
Hanging Leg Raise
12,12,8
Chins
bw +10x10,10,10,8
Dips
bw +10 x13x4
time 42 minutes
Ran out of time - wanted to do another set of chins and dips, but I was running late for an appointment
Gonna try to light lateral raises and maybe so flyes.
ETA
seated lateral raises 15's x15x3. these didn't trigger upper back weirdness, So I'll keep these light for high reps.
- augeleven
- Registered User
- Posts: 4468
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
yesterday:
531(+boom) F(-at) loss. 2.1.3 - cardio
Got back on the jogmill
4:1 run: walk
1.5 miles in 19:41
I don't really have a plan here, except to maybe keep this 1.5 mile distance up and increase frequency slowly to 4 times a week.
Then maybe run some good ole' Hal Higdon plans.
531(+boom) F(-at) loss. 2.1.3 - cardio
Got back on the jogmill
4:1 run: walk
1.5 miles in 19:41
I don't really have a plan here, except to maybe keep this 1.5 mile distance up and increase frequency slowly to 4 times a week.
Then maybe run some good ole' Hal Higdon plans.
- augeleven
- Registered User
- Posts: 4468
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
531(+boom) F(-at) loss. 2.1.4 at home
Press, kneeling
45x5
75x5
90x5
100x5
115x5 @????
90x5x7 easy-ish
superset with
Band Pull Aparts
green x30,30
Chin-ups
bw +15 x11,8
RFESS
+vest x11,15,15
BB Row
155x10x3
KB swings
52x22,19
time 44 minutes. barely made the cut-off, just too tired
we will see about fluff later
Press, kneeling
45x5
75x5
90x5
100x5
115x5 @????
90x5x7 easy-ish
superset with
Band Pull Aparts
green x30,30
Chin-ups
bw +15 x11,8
RFESS
+vest x11,15,15
BB Row
155x10x3
KB swings
52x22,19
time 44 minutes. barely made the cut-off, just too tired
we will see about fluff later
- augeleven
- Registered User
- Posts: 4468
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
ambw-215.8
Diet - going to start another round of PSMF on Monday
531(+boom) F(-at) loss. 2.1.5
Deadlift, beltless with straps
135x5
225x5
280x5
320x5 add belt and straps
360x5 @6.5?
280x5x7 .75” deficit
superset with
Hanging leg raise
11,11
Chin-ups
bw +15x8,8,8,8,6
Dips
bw +15x13,13,13,13,8
47 minutes - over time
Diet - going to start another round of PSMF on Monday
531(+boom) F(-at) loss. 2.1.5
Deadlift, beltless with straps
135x5
225x5
280x5
320x5 add belt and straps
360x5 @6.5?
280x5x7 .75” deficit
superset with
Hanging leg raise
11,11
Chin-ups
bw +15x8,8,8,8,6
Dips
bw +15x13,13,13,13,8
47 minutes - over time