Augeleven’s log

[augeleven]

Tabata 3/32
KB swings, 16 kg
14,13,13,13,12,11,13,11

My spinal erectors are lit up, so I guess I did these wrong.
Hot take: maybe spending time on the trap bar and not barbell deadliftingnis bad for my hinge mechanics?

[augeleven]

Diet day 319
210.1/208.6 another bad night. Tonight’s goal is to go to sleep early to avoid 2000+ calories of junk food

PB&J w1d4
incline bench, 2 min rest
(45,115,135)x10
155x6,165x6,175x5@9
145x8,6
Time 20 minutes. I’ll do the rest later.
Maybe.
Which would be tabata push-ups, easy 2 mile jog, back work.

[augeleven]

—cont—
Treadmill, 14:1
2.3 miles in 29 minutes

Tabata push-ups 4/32
15,12,8,7,6,5,5,4=60 (+3 reps)

Cable row
50x15x5
I think I found my setup. Sitting in the bench, leaning forward using neutral chainngrips for all the ROM. Focus on scapular retraction.

[augeleven]

Day 320 can’t call it a diet if I eat over maintenance everyday

209.1/208.6

PB&J w1d6
Jogmill 14:1
6 miles in 1:18:00
Might skip a tabata. Too busy drinking and binging

[augeleven]

Food log, day 322
212.8/209.2 not since February…

PB&J w2d1
LBBS
305x1@8 looked like a 6.
225x3x5 ss w/ dips bw x10x5

Chins bw x5x4
ss w/
Front Squat 135x8x4
Total time 1 hour
I like this for a workout
I don’t like where my eating has been.

[augeleven]

Tabata 5/32 -2
mountain climbers
21,20,20,19,15,15,18,20
+24 reps.
I reserve the right to do 2 tabatas in a day to make up some red ink. Maybe.
Or… 8/31 I need to make up all the tabatas I missed. That sounds like fun.
Also, look at me, almost completed a full day of eating under maintenance /golfclap

[augeleven]

Food log, day 323
210.2/209.3 hoping I have the breaks on. Hunger is lessened
Updated weight post workout, breakfast and poop
209.4/209.3 I don’t normally update, but I need this small “win” of being under 210

PB&J w2d2
Press, done while warming up bench
100x2x6 ezpz

Bench
225x1@8?
235x2@9
190x3x5
ss w/
Chest supported cable rows
50x15x3
then Band Pullaparts
Green x 12x3

Bench w/Bands
165x5x3,x3x3 normal, close, wide

Jogmill, 14:1
2 miles in 26 minutes
Total time 85 minutes

-banded bench weight was too heavy as I felt the bar slow on the last reps, even when I dropped to 3s
-gonna keep my top set at 235, grab what I can, and bump the 3x5 each time for a bit
- Adding in a 2x a week Russian Squat routine for press thing I got off Reddit
- still massaging what this program is going to be, but I would like to try to stick with it for the upcoming school year.

[alek]

Just keep swimming...
...Just keep swimming...
...Just keep swimming...

What do we do? We swim!

[augeleven]

Just keep swimming...
...Just keep swimming...
...Just keep swimming...

What do we do? We swim!

[augeleven]

Okokokok
Food log day 324 day 3 of being back on track diet wise though
209.0/209.2

PB&J w2d3
Late night jogmill, 14:1
6.4 miles in 82 minutes

Tabatas are on hold it seems. The heat is beating me down.
I would be surprised if I broke 2k steps outside of the jog.
I’m sitting full at a 1400 calorie deficit.
Ok

Let’s see if I can get some actual sleep

[augeleven]

yesterday

PB&J w2d4

deadlift
385x3@7? thought this was my 405 set...
405x2@9
345x4x3
Deficit deadlift
275x3
295x3
315x2 lost back control

SSB squat
(60,150,180)x8
210x6
240x3

banded leg curls Whitex20x3

time:60 minutes

Today
209.6/209.4

PB&J w2d5

Press
100x3x6

Lat pulldown
90x15,15,12

DB bench
60s x8
65s x12,10,10
time 45 minutes

- I will jog later
- Diet is on point, but no drop yet

[augeleven]

Late night jogmill
Ramping 11:1
2.1 ish miles in 23 minutes

I rounded down due to speed uncertainties.
I was starting around 5mph and adding .2 each minute until 6.6, then I dropped back to 6 and walked the minute. I wish I could this every week, but I don’t want to tax my a(b/d)ductors. Maybe every other week?
I’m well under my calories, but I can tell from nonviolent urge to pee that no whoosh for me tomorrow. Pity.

[augeleven]

Diet day 327
209.1/209.3

Treadmill 19:1
6.2 miles in 79:13

- diet is on track
- treadmill didn’t slow down
- runs were feeling a little easy, but I don’t want to push speed yet, so I upped the run segment.
- sleep is weird and I need to work on being a better person

[augeleven]

Diet day 329
209.8/209.4

PB&J w3d1
LBBS
305x2@9?
Warmups ss w/ BPA redx20x3
230x3x5
ss w/ Dips +5x10x5

Front Squat 140x8x4
1-2 min rest
ss w/
Chin-ups +5x5x5
1 min rest

Banded leg extensions white x30x3
Banded leg curls white x30,20,20
Time:75 minutes

- ate waaaay too much food yesterday. Still feel kinda sick.
- also slept in waaay too late. Gonna do some drastic reset measures to get back on track
- Happy with this workout mostly
- Gonna keep the +5 going on the triples and keep the top set until I’m consistently hitting it for 3.
- dips and chins going well (aka pain free) - gonna keep +5 until I miss, then slow the progress
- 8s gassed me. Upper back is the limiting factor here, then cardio. I had to add a minute to my rest times for cardio recovery. I think high reps on lower days need to be consistently present for me. It also might be fun to track my HR on these.
- I’m liking the banded leg set up right now. I might try to set it up on the cables later, but I like chasing the pump on the bands.

Oh and one more thing: I officially got clearance/family help to do a bit of a traverse after our camping trip next week. I’m hoping to get it done in a day and a half. This would put me within a year from finishing my 48 4k goal.

https://sectionhiker.com/backpacking-wh ... -traverse/

[augeleven]

Diet day 330
209.5/209.4

PB&J w3d2

Press
100x2x6 ss w/ bench warmup

Bench
205x3
220x3@9 misload
195x3x5
ss w/ cable rows
70x10x5

Bench w/bands
145x5x6 close,wide,normal

Facepulls
30x20x4

Tricep pushdowns
30x20,10
20x11,10

Cable curls
20x20,15,10
Time 77 minutes

- diet is still on track but no weight change. TDEE is plummeting. Waiting for the whoosh
- took my wife’s sleep medicine last night. Bad idea. Had the opposite effect and now I feel hung over. #neveragain
- left a 5 off of bench top set. AND… forgot I was doing a set at 235. Oh well. Repeat these weights next time
- I owe the log a 2 mile jog. Maybe later.
- rehearsal tonight. Hopefully I get the run in

[augeleven]

Jogmill 14:1
2 miles in 26 minutes
maybe the motor slowed down? I ran extra minute to be sure

[augeleven]

Diet day 331
209.8/209.4 weird. I’m on a miserable deficit now and the weight isn’t moving

Jogmill, 19:1
6.2 miles in 79 minutes. Watching The Gray Man. Good enough for the treadmill. I guess.

Today was not a good dadding day.

[augeleven]

Diet day 332
208.2/209.3 …and whoosh

PB&J w3d4
Deadlift
365x3, 385x2,405x2@9 mixed grip
365x3x4 straps

SSB squat
(60,110,150,180)x10
210x8
Time 47 minutes

-gassed out before accessories. Will do later and come up with a better plan for next time.
- I think I’m gonna stick with this deadlift setup. Triples at 365 w/ straps is around @6-7
- dadstuff is going better today

[alek]

- dadstuff is going better today

We’re all gonna make it, dadbrahs.

[augeleven]

Diet day 333
210.4/209.4 oh well

PB&J w3d5

Press 100x4x6

DB bench 70s x10x3
Cable row 70x15x3
Time 43 minutes

- No energy from diet, will finish accessories and jog tonight
- shoulders feeling fried - db bench might be too heavy
- leaving again soon. Getting in what I can when I can.