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Tuesday 6/5/18

Cardio: Nope. Ought to run or hit the rower tomorrow morning.

Strength: Lower body Power - modified PHUL
Could not get going again this morning so I shortened my workout
Back Squats - 1 set 205 x 5, 3 sets 300 x 3
Deadlift - 1 set 205 x 3, 3 sets 300 x 3
DB Curls - 1 set 30/ x 10/, 3 sets 35/ x 10/

Assessment: Standard Tuesday at the office. Full day of food already planned and logged, should hit my calorie goal exactly, within +/- ~10% on macros, under protein and carbs, over on fat.

Happy Wednesday, indeed. This working five full days is for the birds; spoiled myself taking extra days off around the holiday.

Cardio: Had every intention of getting up such that I'd have time to run a few miles or row a few km, alas, slept through an alarm and barely had time for the main lifts

Strength: PHUL Upper body Hypertrophy (abbreviated)
Bench Press - 4 sets at 185 x 8
Barbell Row - 4 sets at 150 x 8
DB Shoulder Press - 2 sets 45s x 8
Weighted Pull up - 1 set 70 x 3, 2 sets 35 x 5

Assessment: Stayed up too late last night. Also grazed on some carrots/dip my wife was snacking on after dinner and she had to make a cake for a work function, so I of course sampled some batter from the mixing bowl when she was done. Put my over my target calories by a little but still under maintenance by a few hundred calories. Right shoulder and neck a little sore, thinking I may skip tomorrow's workout and run a combo on Friday to let myself sleep in a little tomorrow for recovery. Going to an event out of town (2 hour drive) on Saturday so I can't just shift my workouts by a day. Food planned for today very similar to yesterday, close to calorie goal, right on target for protein, under carb, little high on fat.

Cardio: n/a

Strength: n/a

Assessment: Planned off day from exercise for recovery and let myself catch up on sleep. Yesterday's best laid food plans yesterday went awry when the adjacent department set out donuts left over from their late morning meeting. I inhaled three glazed Dunkin donuts like a starving animal. Also had a brownie after dinner, netting +1700 over my goal calories, ~+1000 on maintenance for the day. No change on the scale this morning from yesterday so there's that at least. Dinner out with in-laws tonight. Back at in the gym tomorrow morning.

Happy Friday, indeed. I took a few days off around the holiday weekend and got spoiled; this five day week has been killer.

Cardio: n/a

Strength: Put together a random workout to hit my set targets for the week, ended up cutting it short due to right shoulder discomfort; I think I've been trying to up my bench weight too quickly. Will take it easy over the weekend and see how things feel, likely back posting on Monday.
Chest Flys - 4 sets, 20s x 8
DB Lateral Shoulder Raises - 4 sets, 20s x 8
Flat Bench - 4 sets, 185 x 8 (cut last set at 4)
Rear Delt Flys - 1 set, 40 x 8
Barbell shoulder press - 1 set 95 x 4, shut it down
Had planned four sets of rear delt and shoulder press, as well as curls and wide grip pull ups. In hindsight I should've still busted out the curls as they wouldn't have bothered my shoulder but I was so frustrated I just quit.

Assessment: Decent Day yesterday, solid food day planned today. The Mrs. and I will stay in tonight, relax, and get ready for our trip to Indianapolis tomorrow. Though it'll be 4 hours round trip in the car there will be plenty of walking around at the convention we're attending. Hope everyone has a great weekend.

Finally feeling like I have rejoined the land of the living!

Cardio - respiratory tract still pretty inflamed, swapped cardio for a lifting day.

Strength - push, butt, calves
incline bench press (3x10 @55lbs)
flat bench press (3x10 @65lbs)
seated dumbbell press (3x10 @15lbs)
lateral raise (3x10 @12lbs)
barbell hip thrust (3x10 @60lbs)
standing calf raise (3x12 @35lbx2)

Food - dinner tonight is leftover spinach lasagna with a caesar salad on the side.

Standard Tuesday. Busy morning with a meeting and a long conference call.

Cardio: Actually did 1000m on the rower at around 2:00/500m pace after my strength workout, baby steps

Strength: Workout B with my new modifications, tried to keep the pace up to shorten rest times and keep my intensity up.
Squats - 205 x 5 warmup set, 3 sets 300 x 3
Deadlift - 205 x 3 warmup set, 3 sets 300 x 1
Rear Delt Flys - 4 sets 35 x 8
Overhead Press - 3 sets, 105 x 8
Russian Twists - 3 sets, 16 total reps
Barbell Curls - 3 sets, 85 x 8

Assessment: Wife brought me home a cookie from work and had leftover pie from Sunday, also snacked on some trail mix after dinner I didn't need to eat. Will try to do better today, already planned the pie into my day.

Standard Wednesday today. Conf call at noon, needing to get some other tasks done quickly. Probably also should cut the grass tonight.

Cardio: n/a today. If I cut the grass I guess that counts? Usually takes me 60-90 minutes, non-self-propelled push mower.

Strength: Workout A
Lateral Raises 4 sets, 17.5s x 12
DB Chest Flys 4 sets, 17.5s x 12
Bench Press 4 sets, 170 x 8, x 10 on last set, +10lbs for next week
Barbell Row 4 sets, 140 x 8, x 9 on last set, +5lbs for next week
DB Incline Press 3 sets, 40s x8
Pull Up 3 sets, +45 x 5
Knee Raises 3 sets, x 8
Barbell Curls 3 sets, 70 x 12
*dropped a set on the last block of four exercises for time purposes.

Assessment: kept myself from snacking last night like I did Monday, still had a slice of pie. Will again tonight, close enough to targets across the board to not worry about it, will probably save the last slice for Friday.

TGIF indeed.
Cardio: Didn't get to rowing again this morning, will not have an issue fitting it in tomorrow without any time constraints. Should cut the grass tonight, neighbors did theirs and mine looks ragged as a result.

Strength: Workout C, cut one superset for time and my right shoulder still feeling a little off.
DB Chest Flys - 4 sets, 17.5s x 12
Bench Press - 4 sets, 180 x 8
DB Rear Delt Flys - 3 sets, 35s x 8
Barbell Rows - 3 sets, 145 x8
Barbell Curls - 3 sets, 70 x 8
Wide grip pull ups - 3 sets, BW x 5
skipped: weighted sit-ups, upright rows

Assessment: Chipotle last night with in-laws. Meticulously planned my salad to fit everything nicely, chips and guac were ordered for the group and I was weak. Aside from needing to be better about getting to and out of bed on time for my workouts, I'd call week one of this adjusted workout plan a success. Had it not been for the lack of time certain days I would've hit four sets on planned lifts and I don't think that, nor extra weight on squats or deadlifts would've impacted recovery much if at all. In addition to rowing tomorrow, if I'm feeling good I'll do a low rep strength-targetting workout of all my main lifts.