Augeleven’s log

[augeleven]

Do or Di(c)e diet day 2/14
202.7/202.3
Pull-ups
10,8,10
Super strict dead hang
Ex marine gym teacher friend was doing them, so I jumped in for some sets.

Treadmill, 19:1
6 miles in 1:14

[augeleven]

Do or Di(c)e day 3/24
200.3/202.1

GGBB 6.4

Not at the Y
Press from the floor
115x5@9
115x3x3,x2x3

Incline Bench
160x9@9
160x5x5

after kidbed

EZ Curl 1 min rest
60x13,12,10,8
40x20,13

Lat Pulldown 1 min rest
110x15,13,10,8

Jogmill, interval pyramid
2.5 miles in 26:48

Barbell Face-pull
40x20,15,12
—ss w/—
Upright Row
40x10,8,5
2 min rest

Front Raise to overhead, 2 min rest
20x5,9,9,10

Upright Row Myoreps
20x20,x5x4

[augeleven]

Do or Di(c)e day 4/24
200.2/201.9

GGBB 6.5

Feeling garbage
Deadlift
395x3x5
First set @7

started warming up SSB, but pulled the plug

Then the youngest started vomiting, so I’ll be home tomorrow with the bucket
Just now, I’m noticing the DOMS from Tuesday has mostly dissipated.

[augeleven]

1 day below 200 in 2023

Do or Di(c)e 5/14

GGBB 6.5 pt2

SSB squats
240x7@7.5
240x4x4
Easy but I’m too weak to do more
Gonna keep the weight here next week.
Not sure when the accessories or the day 6 run will happen. Also the next 2-4 weeks are gonna suuuuuck from a life perspective.

Finally weighed under 200 pounds today. A year goal is to weigh under 200 pounds for half the year. This means accumulating 183 sub200 weigh-ins. I probably won’t count days of missed weigh ins, unless my upper boundary gets below 200.

ETA
3.3 mile slow jog on the mill. Cut it short, then binge ate for two days.
I owe the log two days of dice and two max effort push-up and sit-up rounds

[augeleven]

Do or Di(c)e 5/14 - I owe 2 dice games…
1 day below 200
203.1/201.8

GGBB 7.1

Facepulls
50x20,x15x3
—ss w/—
Bench warmup

Bench
215x7@9 no wraps
215x4x4 last set paused
—ss w/
NGPU
BW x8
+25 x8@9 again
+25 x5x4

NGCBP
180x9@10 misload- should have been 170
180x5x4
—ss w/
Upright Row
60x15,13,12,12

DB Flyes
25s x15?,12,10
—ss w/
Tricep Pushdown
45x13,10,9

EZ Curl Myoreps
40x20,7,7,4,2

Arms are toast - I can barely type this

[augeleven]

Dice game #1 of 2

For time:
30 bicycle crunches
30 walking lunges
30 second side plank x2
15 jump lunges
30 walking lunges
30 Russian twists
1 minute wall sit
30 bicycle crunches
30 mountain climbers
20 push-ups
Time: 11:40
Could have been worse
I refilled when I got bicycle crunches twice in a row and when it came up as a water break

Still gotta run tonight and do push-ups and sit-ups

[augeleven]

Violent stomach bug - putting everything on hold until I’m at least 85% sure squatting won’t make me poop/puke myself.

The abs DOMS is real

[augeleven]

Look who came crawling back…
199.9/200.5
5 days under 200

GGBB 7.1 (again…)

Facepulls
55x12,10,12,12
—ss w/—
Bench warmup

Bench
215x8@9.5
215x4x4 l These were hard
—ss w/
NGPU
BW x5
+25 x6,5,5,5,3 ran out of mooskuls

NGCBP
180x5x4
—ss w/
Upright Row
60x15,15,12

DB Flyes
25s x10,12,12
—ss w/
Tricep Pushdown
45x10x3

EZ Curl Myoreps
45x20,7,3,3

Time 65 minutes

Everybody was sick, then I was sick. Wife has bronchitis. And I have a residency at the Stone next week, so I had late rehearsals this week and everyday next week. At least work is awful.

We are playing a lot of interesting stuff- including some stuff with Lee Renaldo from Sonic Youth and Brian Chase from the Yeah Yeah Yeahs

[augeleven]

insomniamill

3.2 miles in 36:42 with 19:1
2.8 miles in 36:50 with 9:1
done in between practicing

[augeleven]

199.0/200.3
6 days under 200

GGBB 7.2

Late
Squat 2 min rest
275x3x5 first set @7 big drop...
—ss w/—
Moping and general laziness

Dips
BW x15
+35x10,12,8
—ss w/—
Beltless Squats
185x5x4 meaninglessly light backoffs a la @hector

RDL
225x10
245x10,7
—ss w/—
EZ Curl
60x10x3

time 70 minutes

Feeling back to normal, but I'm not 100% back with the weights. I'll take what's there and try for more next time.

I'm hoping those light weight squats help with technique or build capacity or something. cuz I gotta be squatting 405...

[hector]

@augeleven , you know my style!

Incidentally, you’d never know it from my current, unimpressive squat weights, but my squat was stalled at 375/385 forever back when I was chasing 405. I broke the plateau by just squatting 225x5x5 on my off days.

Maybe the best extra volume allowed for a little hypertrophy? Maybe it dialed in my form? Idk. But it seems to have worked and didn’t take more than 15 mins.

[Hardartery]

@augeleven , you know my style!

Incidentally, you’d never know it from my current, unimpressive squat weights, but my squat was stalled at 375/385 forever back when I was chasing 405. I broke the plateau by just squatting 225x5x5 on my off days.

Maybe the best extra volume allowed for a little hypertrophy? Maybe it dialed in my form? Idk. But it seems to have worked and didn’t take more than 15 mins.

I hate to say it, but there is a certain magic to 5x5 at times. Even 5x3 sets. I worked 5x5 on DL's for Strongman training and it carried over well across event variations. All the time wears off the magic, but a block or two a year can really kick things in the pants.

[augeleven]

189.7/200.2
7 days under 200

GGBB 7.3
Trail “run”
6.1 miles in 1:23:55

Despite the almost 14 minute mile pace, I mostly kept to jogging with only a couple minutes of walking on steep uphills. But there are tons of rocks and little stream crossings to navigate.
This loop will be unrunnable in the rainy times, but I would love standardize it and improve the time.

It’s a 5.3 mile loop, and I doubled back at the end to get my 6 miles

[augeleven]

@augeleven , you know my style!

Incidentally, you’d never know it from my current, unimpressive squat weights, but my squat was stalled at 375/385 forever back when I was chasing 405. I broke the plateau by just squatting 225x5x5 on my off days.

Maybe the best extra volume allowed for a little hypertrophy? Maybe it dialed in my form? Idk. But it seems to have worked and didn’t take more than 15 mins.

I hate to say it, but there is a certain magic to 5x5 at times. Even 5x3 sets. I worked 5x5 on DL's for Strongman training and it carried over well across event variations. All the time wears off the magic, but a block or two a year can really kick things in the pants.

The weird thing about this is I’m doing the fives stupid light and after my “work sets”. Those triples were already supposed to be clean and snappy, but… they weren’t. I also missed my squat day last week, so *shrug emoji?*

With the triples I felt my knees extending before my hips, but the 5s were so smooth. Hopefully ingraining good habits.

[augeleven]

Yesterday:
199.7/200.0
9 days under 200

GGBB 7.4

Late after the gig:
Press from the floor
115x5@9
115x3x4
—ss w/—
Chin-up
BW x7x8 focus on full rom and tempo

Incline Bench
145x5 warm up set felt heavy…
145x12, x8x3 could have done 155

Barbell Face-pull
45x15,13,12
—ss w/— (no rest)
Upright Row
45x10,8,7
2 min rest

Front Raise to overhead, 2 min rest
20x11,10,10

Time: about an hour
Gonna hit the treadmill tonight after the gig.

[augeleven]

It’s still today, even though technically now it’s tomorrow

198.2/199.8
10 days under 200

GGBB 7.extra running day
Treadmill, 19:1
6.2 miles in 1:19

Feeling good physically. Life is super stressful, but I’m flooded with dopamine from tonight’s show. Really, really good.

[augeleven]

Didn’t get it until super late last night sonInout off deadlifting until today

196.8/199.1
12 days under 200

GGBB 7.5
Deadlift
395x4,2
Gave up. Having a hard time caring. Gotta leave for my last show in a bit. I might try to SSB tonight. Whatever

Tomorrow is bench day, so there’s that

[augeleven]

198.6/199.1 big binge last night, but still sub adult male…
13 days under 200

GGBB 8.1

Facepulls
60x15,15,15,13
—ss w/—
Bench warmup

Bench
215x8@10
215x4x4 first set paused. Still too hard for half steps
—ss w/
NGPU
BW x10,10,9,9 sticking with unweighted for a bit

NGCBP
180x8@9, x6,6,5,5
—ss w/
Upright Row
60x15,15,14,12

DB Flyes
25s x13,14,12
—ss w/
LTEs
40x15
50x12,10

EZ Curl
Gonna do them tomorrow with squats

Time: this took too long 80 minutes

[augeleven]

Also:
Treadmill
5 miles in 1:01:40
First miles were done at 5.5mph 4:1
Last mile was at 5mph no walksies

Helped my wife get through her first workout. I think this her 2nd or 3rd first workout in the span of 5 or so years.
I think she might make it to the second one (the first second one, I believe).

[augeleven]

199.8/199.2
14 days under 200

GGBB 8.2

At the Y
squat
275x3x4
—ss w/—
Dips
BW x15
+25 x10
+45 x8,x6x4
BW x20

Leg Press
3 plates x10
3.5 plates x10@8.5-9

RDL no straps
(185,205,225)x10

Seated leg curl
100x10
120x5
90x9

triceps pushdown no rest
35x20
(30,25,20)x5

cable hammer curls no rest
35x20
(30,25,20)x5

Time : 50 minutes

Somebody at the gym (a kid with a bigger bench than me) said that I have really big forearms. He’s either making fun of me, or I have a huge body dysmorphia issue. They look smöll to me.