Kevin's Log

[Kevin Shaughnessy]

Tuesday June 12th

Bench Press
45x10
95x5
135x5
170x12x3

Harder than it should have been.

Front Lever - Advanced Tuck
6s
5s
4s
3s
2s

L-Sit - Tuck
6x10s

Felt very manageable without doing these in a super set. It feels like its a quad flexibility issue, or something like that, preventing me from extending my legs. I just can't extend my knees fully, and it's not because of the strain on my abs or arms.

[Kevin Shaughnessy]

Wednesday June 13th

Front Squat
95x5
135x5
190x10x3

1 minutes rest. Pretty easy, didn't feel like maxing though.

Couch to 5k - Week 1 Workout 1
1.64 Miles

Pretty shit but I didn't push it, just ran at a comfortable pace.

Holy mother of god I am hungry.

[Kevin Shaughnessy]

Thursday June 14th

Press
45x8
75x5
100x9x4

That's right motherfucker, 9 sets of 4. Fuck standard rep/set schemes. With my barbell stuff I'm just going to add 5-10 pounds to the bar each session and come up with a challenging number of sets/reps. Eventually I'll max and then I'll just reset a little heavier.

Back Lever Static Hold - Tuck
21s
18s
18s

Last set kind of turned into a german hang.

L-Sit - Tuck
6x10s

I'm working hard to not make up yesterdays 1700 calorie deficit today. I've already thrown the idea of hitting my macros out the window and consumed a bag of chips and a bigmac. Should still come close to 200g pro and only 100 calories or so over 2500. I don't know how people do PSMF's 7 days a week.

[Kevin Shaughnessy]

Friday June 15th

Squat
95x5
135x5
185x3
225x2

Weight felt heavy, motivation wasn't there.

Couch 2 5k - Week 1 Workout 2
1.9 miles

Far juicier than Wednesdays distance. Almost a ten minute mile pace with only 8 minutes of actual running. Wasn't pushing balls out either.

191 today.

[Kevin Shaughnessy]

Saturday June 16th

Bench Press
45x10
95x5
135x5
180x10x3

Eh, felt like I had 10 or so reps on the first set.

Front Lever - Adv. Tuck
7s
5s
5s
4s
4s
3s

Boo-yah. I almost have a one legged front lever. Once I can hold a 15s adv. tuck I'll have it for sure.

L-Sit - Tuck
6x10s

I think it's time to move on to a low l-sit. Gotta work that quad compressibility. 10 sets of 5s holds should do.

[Kevin Shaughnessy]

Monday June 18th

Squats
95x5
135x5
185x3
225x2
275x1
300x1

300 was a max, I stopped moving mid way up and preceeded to fold at the spine. I am really getting piss weak. 190 though, just 10 more pounds. I'm thinking after that I'll bulk to 190 at a rate of .5 pounds a week, then cut to 180. Repeat until I'm shredded at 180.

Couch 2 5k - Week 1 Workout 3
2.05 miles

Noice. Hot as fuck outside, this was uncomfortable to say the least. That was not a pace I'd be able to sustain for 5k though, but a good goal pace. Would mean a ~27 minute 5k. I'd love to squat 405 and run a 20 minute 5k at the same time.

20 inch standing verticle, you mirin natural athleticism? I tested because I'm looking at an EMT program at a local college. The 100% score is 22 inches, strong standards. I think the only way to fail that whole test is to be grossly obese.

[Kevin Shaughnessy]

Tuesday June 19th

Press
45x8
75x5
105x4
115x1
125x1
135x1
140x0
140x0
115x3
105x5

I'm resigning myself to "do you even lift?" status at this point.

L-Sit - Low
10x5s

Back Lever - Tuck
2x15s

Felt heavy today.

Narrow Grip Push Ups
23
20
10

Going to get good at these should I take the paramedic exam. Hands are in line with shoulders, makes it a little tougher than using a bench press grip. 100% is 43+, I'm probably good for 27 right now. I think I'll alternate wide/narrow/diamond push ups each upper body day.

[Kevin Shaughnessy]

Wednesday June 20th

Front Squat
45x5
95x5
135x5
185x3
210x12x2

Not that hard, felt like 210 should.

Couch 2 5k - Week 2 Workout 1
2.13 miles

First mile was 9 minutes, pretty shitty but I only ran for 4.5 minutes. Could probably hit an 8 minute mile right now. I felt like I had a lot more stamina today, and the whole running portion was mentally easy. Could have been the fact that I ran at night when it was cooler.

[Kevin Shaughnessy]

Thursday June 21st

Front Lever - Adv. Tuck
7s
6s
4s
4s
3s
3s

Same times but the sets are better quality. I had better extension (legs further out) and didn't drop towards the floor at the end.

Bench Press
45x10
95x5
135x5
190x10x3

It feels like I could get 200x10x3 if I rested 5 or more minutes, and I think that's what I'll do. After that I'll continue doing triples but drop the number of sets until I eventually fail, then go to doubles etc.

Diamond Push Up - Knees
10

Triceps are pretty fried, only going to do one set.

189 today, only 9 more pounds to go.

[Kevin Shaughnessy]

Friday June 22nd

Couch 2 5k - Week 2 Workout 2
2.17 miles

I ran the first mile in 8:22, but who knows if what I ran is actually a mile. Third interval was more of a sprint than a jog.

I realized my arms are the same size that they were 2 years ago. Letting myself get obese was a crappy decision to say the least, I've lost mass I didn't need to lose if I had gained more moderately, and I've lost 8+ months of hard work. I'm still alot stronger than 2 years ago though, my bench has gone from 165x1 to probably 235x1 now, so why my arms are the same size is a mystery to me. Maybe it's the lack of curls. Once I start bulking again I'm going to start incorporating alot more isolation exercises with bodybuilder rep ranges. High volume. Just keep following that dream of jacked swoleness.