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Old 07-25-2012, 07:52 PM   #631
Kevin Shaughnessy
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Wednesday July 25th

2 Mile Run
20:42


HR peaked at 162 BPM.
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Old 07-26-2012, 11:57 PM   #632
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Friday July 27th

Weighted Chin-Up
22.5x5x3


Pull Up
9
5
4
4
3


I thought I felt weaker today. It was definitely the curls on tuesday, I'm going to move those to accessory bench day.

DB Row
55x5x10


Came very close to failure.

180 BW today. Should be close to having ab definition in 10 more pounds.
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Old 07-28-2012, 02:37 AM   #633
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Saturday July 28th

4.12 miles
42:36


HR was a pretty steady ~156BPM, but climbed to 168 at some points. No discomfort at all today. Not going to run tomorrow, just going to rest before squatting. I am really looking forward to working up to 40 miles per week and attempting to bulk on that level of activity. I'm probably going to need to eat 4000+ calories. Awesome.
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Old 07-29-2012, 03:33 AM   #634
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Sunday July 29th

Close Grip Bench Press
45x10
95x5
150x5x8


Actually went up pretty easy. I think there's something to be said for 2 steps forward one step back training.

Dips
8
5
4
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Old 07-30-2012, 03:10 AM   #635
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Monday July 30th

Pause Squat
95x5
135x3
185x1
205x3x3


Did a a bounced single with 255 after, which is my goal (paused x3) in 3 weeks. Dunno man...
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Old 07-31-2012, 03:28 AM   #636
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Tuesday July 31st

2.11 Mile Run
20:23


HR was up to 168 for the last few minutes, no PR.
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Old 08-01-2012, 03:34 AM   #637
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Wednesday August 1st

Fartlek - 3.12 Miles

I can't resist the call of the anaerobic pathway. 1.5 miles at an easy pace to warm up, then the other 1.5 I think I did about 5 sprints and 1 "comfortably hard" effort for the last stretch.

Bench Press
45x10
95x5
135x5
185x7x5


Went up without too much difficulty. I think if I'm just going to bench, I might as well take long rests and really push my muscles to their limits.

Bought 34 pounds of bacon and 372 eggs, gonna be breakfast all day errday for the next few weeks.
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Old 08-02-2012, 12:29 PM   #638
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Thursday August 2nd

2.11 Mile Run
18:58


HR was up to 180 BPM on the last quarter mile, definitely not a PR.
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Old 08-03-2012, 07:10 AM   #639
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Friday August 3rd

Weighted Chin-Up
BWx5
25x5x3


Went up pretty easy.

Pull-Up
11
3


11 was an all-out affair. I'm probably not going to be adding any reps while I'm doing progressively more challenging weighted chin ups before hand. If I can maintain I'll be happy.

DB Row
60x10/8/6/4/2


Did not have 5x10 strict reps.

178 today.
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Old 08-04-2012, 05:01 AM   #640
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Saturday August 4th

4 Mile Run
40:42


Still had a lot of energy at the end.
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