Phil's Log Of Extraordinary Mediocrity

[omaniphil]

Welcome back, Phil.

Thanks. I never really left - just been hanging out in the Off Topic and Food boards the last year.

[broseph]

Welcome back, Phil.

Thanks. I never really left - just been hanging out in the Off Topic and Food boards the last year.

Yeah, I've seen you around...

Welcome back to lifting consistently and logging said consistent lifting.

[omaniphil]

6/27/2020

The DOMS is real and real bad. Thats what I get for jumping back with 225lb squats a couple of days ago. Should have worked up to it over a few workouts.

Went for a 30 mile bike ride this morning with the family. My 3.5 year old only made it about 1/2 a mile before was done, so went back to the car and packed up the trailer and small bike and sent the girls and my wife on back home and then went for a real ride. Not too hot, but it was super humid, so had trouble gripping the handlebars due to sweat.

Came home and during naptime tried to get in a brief upperbody session with a Hanley style post layoff CGBP bench session.

CGBP
155lbs for 2 rounds of 2,4,6,8
Lat Pulldowns
3x10
Seated Row
3x10

Feeling pretty weak. Hopefully this changes soon.

[omaniphil]

7/3/2020

Missed a few days of lifting. It will take a while before this gets routine again.

Squat
225 for 4 sets of 4
Bench Press
165 for 10 sets of 3
Lat Pulldowns and Seated Row for lots of reps.

Also threw a 26 mile bike ride this morning in 85 degree weather. I can't wait for cool days again. I hate summer.

[omaniphil]

7/4/2020

Happy Treason Day!
30 miles biking today. Left at 7am so it was only in the 70s for most of the duration of the ride. Kind of humid though.

Deadlifts
315 for 3 sets of 5

CGBP
155lbs for 6 sets of 6

[omaniphil]

7/7/2020

I hate lifting in the evening, but when I was working at the office at this new job, evenings after the kids went to bed were the only option (mornings were not an option. I had a hard enough time waking up at 6am to get the office by 7am, there was no way I could wake up before 5am with any sort of regularity). Now that its the work from home life, I can lift during lunchtime.

Anyways, feeling a little bit more like myself here.

Squat
245 for 4 sets of 5

Bench Press
185 for 7 sets of 3.

I'll probably do some bro-work this evening, but I had to end early due to a 1pm meeting.

[omaniphil]

7/13/2020

Been a few days. Was intending on lifting this weekend, but it was so nice outside, I decided to spend it biking outside, and then was just too tired to lift afterwards. Did 70 miles over both Saturday and Sunday, so that was nice.

Squat
250lbs for 4 sets of 5

CGBP
185lbs for 5 sets of 5

Lat Pulldowns and Seated Rows for reps.

[omaniphil]

7/15/2020

Got a quick lunchtime workout in. Strength picking up after 3 weeks, but still not as quick as a usual layoff. I must have lost a lot of upper body muscle when I did my cut this soring. Definitely lost a ton of upper body strength. I barely lifted for 4 months late last year, and then picked it up again for 2 months starting in January of this year, and found that I basically hadn't lost anything, and indeed, set a 10lb OHP press PR my first time doing OHP in January, after doing nothing but bench pressing in the fall. I then go on a cut for 4 months, and lose 25lbs while not lifting during the cut, and all of a sudden, my e1RM is 40% lower than what it was. Moral of the story, don't stop lifting when cutting.


Bench Press
185lbs for 6 sets of 5

Deadlifts
335lbs for 4 sets of 4

[broseph]

Moral of the story, don't stop lifting when cutting.

I learned this as well. Insane how quickly your body will shed extra muscle when cutting if you're not begging it to stay with lifting volume. Even if you're still "active."

[omaniphil]

7/18/2020

Biked 24 miles in 90 degree heat. I can't wait for Fall.

Squats
250lbs for 4 sets of 5

CGBP
185lbs for 4 sets of 5

Slingshot Bench
225lbs for 3 sets of 5

Triceps are toast.

[omaniphil]

7/20/2020

Biked 17 miles after dinner. Then this evening, was running short on time, so just benched. Will maybe try to get some deadlifts in tomorrow morning. I think I need to start a program soon now that I've warmed back up a little. Thinking about trying one of Nuckol's templates, will play around with the spreadsheets and see if I can figure out how to get it to work.

Bench
205lbs for 6 sets of 3.

[omaniphil]

7/22/2020

Deadlifts
340lbs 5 sets of 4

CGBP
185lbs for 6 sets of 5

Lat Pulldowns 3x10

[omaniphil]

7/25/2020

Bench
205lbs for 6 sets of 4


7/27/2020

Squats
255lbs for 5 sets of 4

CGBP
195lbs for 6 sets of 4

[omaniphil]

7/29/2020

Feeling some lower back fatigue. Pretty typical for me after starting up after a layoff. Decided to skip deadlifts today.

Bench
215lbs for 2 sets of 3 decided this was a little too heavy, as I was probably approaching @8 or so.
205lbs for 4 sets of 4

LTEs 3x10
Seated Rows 3x15

[omaniphil]

7/31/2020

Squats
260lbs for 4 sets of 4

CGBP
195lbs for 5 sets of 5

[omaniphil]

8/3/2020

Deadlifts
345lbs for 5 sets of 4

Bench Press
210lbs for 4 sets of 4

8/6/2020
Squats
265lbs for 4 sets of 4

Bench Press
225lbs for 5 sets of 2
195lbs for 2 sets of 5

[omaniphil]

Missed a couple of workouts that I can't recall now from over the weekend. Here's today. I was feeling a little bleh today, and was pretty busy at work all day today, and then took my girls to the pool after dinner, so this evening's workout is scaled down.

Deadlifts
315lbs for 4 sets of 5

Bench
225 for 4 sets of 3
185 for 2 sets of 5

[omaniphil]

Earlier July logging not withstanding, I've been basically dicking around for almost the last year and a half. I also lost 40lbs from December 2019 to late March 2020, lost a ton of muscle mass, then gained all the weight back due to pandemic cooking and baking, even with biking 100 miles a week. I guess it's true that nutrition is the key to losing weight, because 6-7 hours of medium intensity cardio wasn't enough to stave off the extra calories. So basically I suck. I signed up for Noom and I'm hoping the behavior modification therapy it reportedly provides pays off. I also resolve to log my workouts to keep me honest.

I haven't followed any program since Hanley was coaching me last year. I'm starting up with Nuckols Average to Savage 2.0 (4 day version). I'm being very conservative with my 1 RM for the calculation since I'm pretty untrained right now. I'm doing regular low bar back squats right now, but I have some nagging elbow tendonitis from biking that I haven't been able to get rid of. I bought a Titan SSB, which is back ordered till early December, so I'm hoping I can control it till then. I don't plan on competing anytime soon, so I'll be happy to not have to LBBS for a while once the SSB arrives.

Anyhoo - on to the logging.

10/28/2020
Squats 205lbsx5 for 7 sets
Sitting OHP 70lbsx7 for 7 sets

[Cellist]

Sooo... I've had a similar experience with the weight loss and regain this year. In Germany the gyms were closed last spring and starting now again for a month. I'm going to work out at home with no equipment as I have no garage. I'm doing RP Diet App again, since it worked for me in 2019, but regarding Noom, I just talked to a doctor friend of mine who has used it, really benefitted from the behaviour modification stuff and now recommends it to patients.

[omaniphil]

Sooo... I've had a similar experience with the weight loss and regain this year. In Germany the gyms were closed last spring and starting now again for a month. I'm going to work out at home with no equipment as I have no garage. I'm doing RP Diet App again, since it worked for me in 2019, but regarding Noom, I just talked to a doctor friend of mine who has used it, really benefitted from the behaviour modification stuff and now recommends it to patients.

I hope we are both successful! I also heard about Noom from my doctor, who recommends it to most of his patients who need help with this sort of thing. It seems ok so far.