5/10 9:20 Deadlifts 137 pounds 1x10 315 pounds 1x5 477 pounds 1x3 567 pounds 1x1 587 pounds 1x1 607 pounds 1x1 2:50 1.10 miles in 7 minutes and 25 seconds
Saturday: ran 6.0 @ 5:13/K with my gf Sunday: ran 21.1K @ 5:17/K with my gf (her first sub-2h half-marathon: 1:52:34) Today: mountain biked on trails 13.0K by myself then another 5.0K with my daughter
My 2nd in 3 weeks.... Last time I ran 2 that close apart was in 2000 (when I used to do like 2-3 a week all summer long... lol)
I'll tell you, teleworking has done wonders for my health. I had gained back all 25 pounds I lost in 2018 plus another 15 between fast food at lunch and being depressed over being dragged into an office to not be allowed to accomplish anything. But I've lost almost 20 since I've been at home with my exercise bike and better control over my diet. If it wasn't wrecking havoc on people that're out of work, I'd wish for another six months of this lockdown.
5/11 Dumbbell Bench Press 65 pounds (each) 1x10 84 pounds (each) 1x10 110 pounds (each) 5x10 Incline Bench Press 241 pounds 1x8 257 pounds 1x5 265 pounds 1x3 268 pounds 1x3 271 pounds 1x2 210 pounds 1x9 200 pounds 1x9 190 pounds 1x10 Decline Dumbbell Bench Press 80 pounds (each) 5x10 80 pounds (each) 1x9 80 pounds (each) 1x10 Decline Knuckle Push Ups 5x15 Dumbbell Fly's (arm's straight) 35 pounds (each) 3x12 Unilateral Dumbbell Kickbacks 60 pounds (each) 3x12 60 pounds (each) 2x11 Close Grip Bench Press (feet on bench) 190 pounds 1x10 190 pounds 3x8 185 pounds 1x9 Supinated Unilateral Dumbbell Kickbacks 50 pounds (each) 5x15 Dips 3x20 1x18 1x15 5/12 8:00 Dumbbell Rows (Perpendicular to Bench) 115 pounds 5x10 Pull Ups 3x12 2x11 Barbell Rows 190 pounds 1x12 192 pounds 1x11 195 pounds 1x10 198 pounds 1x10 200 pounds 1x8 Chin Ups 5x10 Incline Batwing Rows 75 pounds (each) 3x8 80 pounds (each) 2x5 Barbell Shrugs 195 pounds 3x10 185 pounds 2x12 Dumbbell Spider Curls 50 pounds (each) 5x10 25 pounds (each) 1x20 (drop set) Alternating Hammer Curls (Seated) 55 pounds (each) 3x10 50 pounds (each) 2x12 25 pounds (each) 1x15 (drop set) 15 pounds (each) 1x20 (drop set) Pronated Dumbbell Curls 35 pounds (each) 5x11 20 pounds (each) 1x12 (drop set) Bent-Over Concentration Dumbbell Curls 35 pounds 3x12 (fat grip) 40 pounds 2x10 (fat grip) 25 pounds 1x12 (fat grip/non-consecutive drop set) 15 pounds 1x12 (fat grip/non-consecutive drop set) 2:00 3.45 miles in 24 minutes and 51 seconds (outside) Week is off to a strong start with my upper body being pretty good between yesterday and today. No super impressive lifts but got all good work in. Then this afternoon the run I did was at a good pace for me. 1/29: 3.26 miles in 25 minutes and 10 seconds (treadmill) 2/5: 3.59 miles in 25 minutes (treadmill) 2/17: 3.65 miles in 25 minutes (treadmill) 3/2: 3 miles in 22 minutes and 42 seconds (towpath) 3/9: 1 miles in 6 minutes and 12 seconds (towpath) 3/16: 2 miles in 13 minutes and 40 seconds (towpath) 3/18: 1 mile in 5 minutes and 58 seconds (towpath) 3/22: 5.25 miles in 40 minutes and 36 seconds (outside) 3/27: 1.07 miles in 7 minutes and 54 seconds (outside) 3/29: 5.80 miles in 46 minutes and 7 seconds (outside) 3/30: 1.94 miles in 14 minutes and 35 seconds (outside) 4/2: 1.22 miles in 9 minutes and 12 seconds (outside) 4/6: 2.88 miles in 21 minutes and 43 seconds (outside 4/8: 7.02 miles in 57 minutes and 49 seconds (outside) 4/12: 2.13 miles in 16 minutes and 13 seconds (outside) 4/15: 1.29 miles in 9 minutes and 32 seconds (outside) 4/19: 3.30 miles in 24 minutes and 58 seconds (outside) 4/22: 5.52 mules in 43 minutes and 2 seconds (outside) 4/29 2.72 miles in 20 minutes and 31 seconds (outside) 5/2: 1:09 miles in 7 minutes and 26 seconds (outside) 5/4: 1 mile in 5 minutes and 53 seconds (towpath) 5/9 3.34 miles in 25 minutes and 30 seconds (outside) 5/10: 1.10 miles in 7 minutes and 25 seconds (outside) 5/12: 3.45 miles in 24 minutes and 51 seconds (outside)
I did a 5K today (I run track for my school) and it was one of the worst times I've ever had at 29 min flat. The Wind in NY was insane a really slowed me down with a combo of joint pain. My normal "slow speed" is 26 minutes with my usually 5k time being 22-24 minutes.
Well at least you still got in under 30 minutes so still a running pace. I am sure it must have just been an off day and the wind. We all have those.
Yesterday: mountain biked 6.2K with my daughter on the Trail-A-Bike, then ran 5.0K @ 4:39/K (23:12) with her in the baby jogger
Today: 3.39-mile bike ride (to a track) 400m 1:26 (5:35 pace) 400m 1:25 (5:48 pace) 400m 1:35 (6:18 pace) 400m 1:42 (6:51 pace) 400m 1:47 (7:10 pace) 400m 1:41 (6:43 pace) 400m 1:41 (6:43 pace) 400m 1:41 (6:43 pace) 400m 1:54 (7:36 pace) 400m 1:50 (7:22 pace) 400m 1:55 (7:45 pace) 400m 1:25 (5:35 pace) 3.33-mile bike ride (back home)
5/13 Deadlifts 137 pounds 1x10 317 pounds 1x5 477 pounds 1x3 608 pounds 1x1 588 pounds 1x1 Squats 135 pounds 1x10 225 pounds 1x8 315 pounds 1x6 385 pounds 1x3 405 pounds 1x1 Stiff Leg Dumbbell Deadlifts 80 pounds (each) 5x12 Step-Ups 5x10 Dumbbell Glute Bridges 84 pounds 5x15 Standing Calf Raises 5x20 Wall-Sits 1x70 seconds 3x65 seconds 1x70 seconds 5/14 8:40 Bench Press 135 pounds 1x10 225 pounds 1x10 297 pounds 1x6 308 pounds 1x5 321 pounds 1x3 331 pounds 1x3 317 pounds 1x3 302 pounds 1x4 Dumbbell Overhead Press (seated) 75 pounds (each) 2x10 75 pounds (each) 2x8 70 pounds (each) 1x10 70 pounds (each) 1x8 Dumbbell Lateral Raises 40 pounds (each) 5x10 35 pounds (each) 1x12 Dumbbell Vertical Raises 35 pounds (each) 3x10 30 pounds (each) 2x12 Reverse Dumbbell Fly's (arm's straight) 30 pounds (each) 5x12 Close Grip Bench Press 245 pounds 1x6 260 pounds 1x5 271 pounds 1x3 285 pounds 1x2 296 pounds 1x1 Dumbbell Skullcrushers 50 pounds (each) 5x10 Dips 2x26 1x25 1x24 1x18 Unilateral Supinated Dumbbell Kickbacks 55 pounds (each) 5x10 35 pounds (each) 1x12 (drop set) 15 pounds (each) 1x15 (drop set) 2:40 1.22 miles in 8 minutes and 23 seconds
Mountain biked on trails twice with the kids yesterday; 9K with my 5 y.o. on the Trail-A-Bike in the afternoon, then another 7.5K after dinner with my 3 kids.
5/15 8:45 Alternating Dumbbell Curls 50 pounds (each) 4x10 45 pounds (each) 2x10 Bent-Over Concentration Hammer Curls 55 pounds 3x10 50 pounds 2x10 45 pounds 1x10 Pronated Dumbbell Curls 35 pounds (each) 2x11 (fat grips) 35 pounds (each) 2x10 (fat grips) 35 pounds (each) 2x12 Barbell Curls (ez-curl) 105 pounds 3x10 105 pounds 2x8 100 pounds 1x10 Wide Grip Pull Ups 3x12 1x11 2x10 Supinated Barbell Rows 155 pounds 3x15 165 pounds 2x12 175 pounds 1x10 Resistance Band Lat Pulldowns (on knees) Grey Band 6x20 Dumbbell Farmers Holds 95 pounds (each) 1x45 seconds 95 pounds (each) 1x40 seconds 95 pounds (each) 3x35 seconds Hammer Curls 35 pounds (each) 1x15 (fat grips) 35 pounds (each) 2x12 (fat grips) 3:30 27 minute walk outside
Since our yearly local race has been delayed to late September, we decided to do our own 1K race with the kids here yesterday. One run with my 5 y.o. daughter (5:34), one run with my 9 y.o. son (5:05) and one run with my 11 y.o. daughter (4:39). Today: 5.0K @ 4:28/K (season's best), then a 2.5K cool down @ 5:17/K. Plus a 5.0K mountain bike ride with my youngest.
5/18 Dumbbell Bench Press 65 pounds (each) 1x10 85 pounds (each) 1x10 115 pounds (each) 1x9 110 pounds (each) 4x10 110 pounds (each) 1x9 Incline Bench Press 225 pounds 1x8 240 pounds 1x5 250 pounds 1x3 255 pounds 1x2 205 pounds 1x8 195 pounds 1x8 185 pounds 1x8 155 pounds 1x10 Decline Dumbbell Bench Press 85 pounds (each) 5x10 80 pounds (each) 3x10 Decline Knuckle Push Ups 3x16 Neutral Grip Dumbbell Bench Press (feet on bench) 65 pounds (each) 2x10 70 pounds (each) 1x10 Dumbbell Skullcrushers 50 pounds (each) 5x10 Unilateral Supinated Dumbbell Kickbacks 50 pounds (each) 5x15 Unilateral Dumbbell Overhead Tricep Ext. (seated) 20 pounds (each) 3x12 25 pounds (each) 2x10 Close Grip Bench Press (feet on bench) 135 pounds 1x12 (pause) 145 pounds 1x12 (pause) 155 pounds 1x10 (pause) 158 pounds 1x10 (pause) 162 pounds 1x8 (pause) 5/19 Dumbbell Rows (Perpendicular to Bench) 115 pounds 5x10 Pull Ups 3x12 2x11 Barbell Rows 190 pounds 1x12 192 pounds 1x11 195 pounds 1x10 197 pounds 2x10 Chin Ups 5x10 Supinated Grip Incline Batwing Rows 60 pounds (each) 3x8 55 pounds (each) 2x10 Resistance Band Lat Pulldowns (on knees) 30 pounds 5x22 Bent-Over Concentration Dumbbell Curls 45 pounds 3x12 50 pounds 2x10 25 pounds 1x12 (non-consecutive drop set) Hammer Curls (seated) 60 pounds (each) 3x8 55 pounds (each) 2x10 35 pounds (each) 1x12 (drop set) Pronated Dumbbell Curls 35 pounds (each) 5x11 20 pounds (each) 1x15 (drop set) Barbell Curls (ez-curl) 75 pounds 2x11 (fat grips) 80 pounds 1x11 (fat grips) 85 pounds 2x10 (fat grips)
