Kevin's Log - Page 51

Kevin Shaughnessy · 02-26-2012, 03:24 PM

Sunday February 26th

Treadmill Walk 1 Hr
4.0mph, 2.0 incline

HR was between 126-138, mostly stayed around 132.

Kevin Shaughnessy · 02-28-2012, 05:13 PM

Tuesday February 28th

Squats
95x5
135x5
185x5
225x3
265x3
305x3
345x10

This was exactly 1.5x bodyweight. PR from last cycle, but still five pounds shy of my all time best.

Treadmill Hike
Max Incline, 20 minutes, 3mph

HR at 5 minutes was 186, at 10 198, at 15 192, at 20 198. I think I can do this 4x this week no problem. While my HR hasn't gone down my level of perceived exertion has.

Fitness PR's: didn't have to sit down after squatting, in fact I was pacing while catching my breath, and I did a short, mild sprint and didn't get very out of breath, even with my mickey mouse boots and other winter gear on.

Kevin Shaughnessy · 02-29-2012, 01:02 PM

Wednesday February 29th(?)

Seated Barbell Press
45x8
82.5x5
95x5
108x9

This doesn't look like I'm maintaining.

DB Row
40x8
80x5x10

This took way less out of me than the last time I did 80x5x10. Barely got a pump today though.

Treadmill Hike
Max Incline, 20 minutes, 3mph

My HR got up to 200BPM, but was as low as 186. A couple days of rest should allow some supercompensation.

The only thing I'm eating for carbs is oatmeal since my scale broke, FML.

Kevin Shaughnessy · 03-01-2012, 03:02 PM

Thursday March 1st

Shovelling Snow
10-12 minutes

I'm counting this as a workout, I did it fast and I'm shaking afterwards.

Kevin Shaughnessy · 03-03-2012, 12:16 PM

Saturday March 3rd

Bench Press
95x5
141x5
163x5
185x13

2 pound PR, I'll take it. Probably helped that I had my first cheat meal last night, pineapple chicken and a big ass bowl of spaghetti. Down 15 pounds so far (4 weeks in). Face is looking much leaner and my vastus medialis is showing through better. Pecs and shoulders are a little tighter but my gut is still as pronounced as its ever been.

Deadlift
135x5
225x3
315x1
365x1
408x6x1

2 minutes rest between singles. First time ever going over 400 without a belt.

Not doing rack pulls, back still feels dodgy. Honestly, I also like this workload, I might just ditch rack pulls completely and see what happens.

Treadmill Hike
20 minutes, max incline, 3mph

HR at 5 minutes in was 178, at 10 minutes 186, at 15 198, and at 20 192. I'm improving, but slower than I did when I started.

Kevin Shaughnessy · 03-04-2012, 02:07 PM

Sunday March 4th

1 Mile Run
~9 minutes

Started out by walking a mile at 4mph, then moved to 6mph for a 1/3 of a mile, then 6.5 for another third, then 7mph for the last third. I'm pretty sure I could have run the full mile at 7mph, and I'll try next week.

Kevin Shaughnessy · 03-06-2012, 12:21 PM

Tuesday March 6th

Squat
95x5
135x5
185x5
225x3
285x5
325x3
360x7

Fuck, was hoping for 9. I guess it shouldn't be surprising considering how low my carbs are right now. Still, this is a real stick in my wheels, I wanted to squat 400 for reps at the end of this cut, I thought for sure I'd get there before my weight loss started being a problem. Maybe I have to look longer term.

5k Treadmill Run
40:37, 2.0 incline

Was going to just do an easy 1hr walk at 4mph, but I don't have the patience for that so I bumped it up to 5, then finished the last .2 miles at 6mph. HR at 4.5 was 160, 5 was 174, and 6 was 180. There's a chance it was the really high intensity 20 minute sessions that were caused my regression today, so I'll stick with more long slow distance stuff this week. On Friday though I want to run a 30 minute 5k on the treadmill. Really liking this treadmill, it's so much easier on my knees and hips.

Kevin Shaughnessy · 03-07-2012, 01:45 PM

Gym weight: 229 - Good sign since my early AM weight on saturday was 227. 229 today was after 2 liters of water and 2 meals, with pants.

Wednesday March 7th

Standing Barbell Press
45x8
93x5
103x3
115x10

Felt like not sucking as hard today so I wore a belt and performed them standing. Gave it everything I had to get ten.

DB Row
25x8
40x7
85x5x10

Made a deal with myself: do 5 sets and then skip cardio. I am very tired.

Kevin Shaughnessy · 03-08-2012, 03:51 PM

Thursday March 8th

Treadmill Walk
1HR, 4mph, 4.0 incline

HR was between 144 and 156. Plugged the numbers into a calculator I found (http://www.triathlontrainingblog.com...ge-heart-rate/) and it said I burned 928 cals. I question that number.

Kevin Shaughnessy · 03-09-2012, 03:17 PM

Friday March 9th

Treadmill Walk
45 minutes, 5.0 incline, 4mph

HR was steady around 144. Carbs are now lowered to 0, besides what I get from 2 table spoons each of almond/peanut butter per day. Kind of a disappointing week, I only lost 1 pound.