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Old 07-05-2012, 01:41 PM   #611
Kevin Shaughnessy
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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.
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Old 07-06-2012, 05:43 PM   #612
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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).
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Old 07-07-2012, 03:56 PM   #613
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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.
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Old 07-08-2012, 01:34 PM   #614
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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.
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Old 07-09-2012, 02:21 PM   #615
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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.
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Old 07-10-2012, 04:06 PM   #616
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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.
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Old 07-11-2012, 06:27 PM   #617
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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.
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Old 07-12-2012, 04:12 PM   #618
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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.
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Old 07-13-2012, 08:35 PM   #619
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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.
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Old 07-14-2012, 05:11 PM   #620
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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.
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