Wow I haven't been here since June 26. Only 4 pretty light weight lifting days since then. Doing more running than lifting lately, trying to lean out a little. Since I'm a terrible diet manager, I've resorted to running on the gym's indoor track, 1/10 mile per lap.
I'm not a disciplined runner. It's like a contest to myself to run faster and faster, and then I have to walk a lap. Every now and then I chill out and slow the pace so I can run at least a mile before I have to walk, but usually I run 3 to 8 laps then walk one.
June 27:
Run 2.1 miles, 23 minutes
10 flights of stairs
June 28:
Run 2.2 miles, 24 minutes.
6 flights of stairs
June 30
Run 0.6 miles (no walk) warm up
Bench Press
45x20, 135x10, 155x5, 175x5, 185x5, 195x5, 200x5
Hammer Strength High Row:
180x10, 180x10, 180x10, 180x10, 180x10
Pec Deck Flyes:
100x12, 110x11, 120x10, 125x9, 130x8
July 4
Run 0.8 miles (no walk)
Bench Press:
45x25, 135x5, 155x5, 175x5, 195x5, 200x5, 205x4, 210x3, 215x3, 225x2, 230x1, 185x10
Hammer Strength High Row:
180x10, 180x10, 200x8, 220x6, 230x6, 230x5
July 5-8
I got in a couple days of running and stair running, but did not log them.
July 9
Low weight & very fast pace...
BB Seated OHP:
95x5, 95x5, 95x5, 105x5, 115x5
Bench Press:
45x20, 135x10, 185x5, 185x5, 185x5, 185x5, 185x5
Dumbbell Reverse Incline Flyes:
15's x 10, 17.5x10, 17.5x10, 17.5x10, 17.5x10
Pec Deck Flyes:
110x10, 110x10, 110x10, 110x10, 110x10, 110x10
Dumbbell Lateral Raises:
17.5x10, 17.5x10, 17.5x10, 17.5x10, 15x10
Face Pulls:
70x10, 75x10, 75x10, 75x10, 75x10
July 12:
Run 1.8 miles, got in the first mile with no walking.
10 flights of stairs.
July 16:
Run 0.6 mile (no walk) warm up
Deadlifts - fast pace, very little rest time:
135x5, 185x5, 205x5, 225x5, 245x1, 255x5, 275x1 285x3, 290x1, 255x3
Hammer Strength High Row:
180x10, 200x10, 220x10, 230x8, 240x8, 250x8, 180x12
Reverse Flyes on Pec Deck:
60x10, 65x10, 65x10, 70x10, 60x10, 55x10, 50x10