Kevin's Log

[Kevin Shaughnessy]

Thursday July 5th

Weighted Chin Up
BWx5
10x3
20x3
30x3
40x2
50x2
60x1
30x4

BW Pull Ups
7
4
3
3
3

Max reps each set.

DB Row
40'sx5x10

Slow and controlled. I learned I have 0 strength in the upper ranges of motion due to cheating for so long. I actually had to rest-pause to complete the last reps on some sets.

Yates Row
135x5x10

Terrible.

Bench Press
115x5x10

I actually struggled. If I don't post in my log tomorrow it's because I decided to end it all.

[Kevin Shaughnessy]

Friday July 6th

Couch 2 5k - Week 4 Workout 1
2.57 miles

First mile was a legit 7:30. Second mile could probably have been in 16 minutes if I sprinted the last 400m. It's cool that I was .53 miles away from 3.1 in 20:35. Could probably hit a 25 minute 5k right now (sorry I feel like being a little masturbatory today).

[Kevin Shaughnessy]

Saturday July 7th

Close Grip Bench Press
45x10
95x5
145x5x8

Dips
3
4
4

Not much rest so not very many reps.

Lateral Raise
10'sx5x10

Felt light so I only rested 20-30 seconds and did a bit of rest-pausing and slow negatives.

[Kevin Shaughnessy]

Sunday July 8th

Pause Squat - 3s Count
165x8x3

Starting the pause squat only program outline in Paul Carter's new ebook. Goal is a triple with 255.

[Kevin Shaughnessy]

Monday July 9th

Couch 2 5k - Week 4 Workout 2
2.58 miles

First mile was in 7:22, whole thing was about 3 seconds faster.

Weighed 184 today, so my maintenance with this activity level is not 3000. Bumping it up to 3250.

[Kevin Shaughnessy]

Tuesday July 10th

Bench Press
45x10
95x5
135x5
170x7x5

5 minutes rest, fairly easy, a good difficulty for week 2.

Seated DB Press
35'sx4x12
35'x10

3 minutes rest.

EZ Bar Curl
60x3x10

2 minutes rest, easy.

No pump work, can't be bothered to train for more than an hour at a stretch.

[Kevin Shaughnessy]

Wednesday July 11th

Couch 2 5k - Week 4 Workout 3
2.6 miles

Realized I had only been walking for 30s during an interval instead of 1:30. Switched it up today and finished with a sprint to try to make up the time.

Lowering the calories to 3000 again.

[Kevin Shaughnessy]

Thursday July 12th

Weighted Chin Up
BWx5
10x3
20x3
30x3
40x1
50x1
60x1
70x0
30x3

Going to run a LP, or do singles/triples across.

Pull Up
8
5
4
3
3

PR.

DB Row
45x5x10

Went up really easy with my right, easier than last time with my left.

[Kevin Shaughnessy]

Friday July 13th

Couch 2 5k - Week 5 Workout 1
2.57 miles

I was about 450m away from 1 mile 5 minutes in. Probably had a 7 minute mile today. I credit running at night.

It feels like the first mile is 80% physical and 20% mental, and the next are reversed. Doesn't help that I care more about 1 mile time than 3.1.

[Kevin Shaughnessy]

Saturday July 14th

Close Grip Bench Press
45x10
95x5
150x8
135x2x8
140x2x8

150 was too heavy, might have even not been able to do 5 sets with it.

Dips
7
5
4

Fairly deep.

DB Lateral Raise
15'sx5x10

Holding steady at 186 bodyweight.