Kevin's Log

[Kevin Shaughnessy]

Sunday July 15th

Pause Squats
95x5
135x3
180x6x3

[Kevin Shaughnessy]

Monday July 16th

1 Mile Run
6:24

Wow, I really hope I just ran a mile cause this is better than I thought I could do. I was scheduled for two 8 minute running intervals but I felt like puking after this mile so I just called it a day. It was a full 58 seconds faster than my best mile pace before so it's not surprising.

[Kevin Shaughnessy]

Tuesday July 17th

Bench Press
45x10
95x5
135x5
175x7x5

First few sets felt heavy until I remembered your supposed to drive with your legs HARD. Helped a lot.

EZ Bar Curl
65x3x10

1-2 minutes rest. Can't wait to be back up to 100+x10.

I think that since I'm not going to be gaining any weight, I should stick to a lower level of volume. Nothing but the bench, close grip, and dips.

Body composition PR: I now fit comfortably into size 34 jeans. Could not say the same the last time I was this weight. I went and bought some new shirts at H&M and naturally everything fit me like it was made for me. People keep commenting on how "slim" I look, not exactly what you want to hear after dedicating 2 years to lifting weights. Ah well.

[Kevin Shaughnessy]

Wednesday July 18th

2 Miles
14:27

This was tough after never having run for more than 5 minutes at a time, but if I could maintain that pace for another 1.1 miles, I could run a 23 minute 5k. That would be truly glorious.

[Kevin Shaughnessy]

Thursday July 19th

Weighted Chin-Up
BWx5
20x5x3

Started lighter than I thought I should, and I'm going to add 2.5# per session instead of 5. In reflection my best gains have been made when I started light and stuck with the program for 10+ weeks, so I shall do that once more.

Pull-Up
11
5
4
4
3

The set of eleven took a lot out of me, I was shaking for minutes afterward. 3 minutes between sets didn't seem like enough but I'll be damned if I'm going to sit down and stare at the clock for most of my workout.

DB Row
50'sx5x10

[Kevin Shaughnessy]

Saturday July 20th

Couch 2 5K - Week 6 Workout 1
2.7 miles

Approximate distance.

I seem to be continuing to lean out as my arms are down to a burly 13.75 inches. Still got plenty of fat to squeeze too.

Honestly though they look a lot better than the obese grandma arms I was rocking before.

[Kevin Shaughnessy]

Saturday July 21st

Close Grip Bench Press
45x10
95x5
145x5x8

Not too difficult, I should be good for 150x5x8 next week.

Dips
7
4
3

Considering this a PR, these dips were deep. I was practically relaxing at the bottom.

Stepped on the scale today to see 182, and my waist measurement confirmed that I am continuing to lean out. I'm going to go with it and continue to 12%, probably another 20 pounds.

[Kevin Shaughnessy]

Sunday July 22nd

Pause Squat
95x5
135x5
190x5x3

[Kevin Shaughnessy]

Monday July 23rd

Couch 2 5k - Week 6 Workout 2
1st mile 7:15
2nd mile 9:56

This was a different course and definitly closer to a mile, I'm going to use the first mile as my all time PR. Second mile I tried to keep things aerobic but still managed to keep my HR at 168. I'm going to stop C25K now and move on to the Cool Runnings beginner 5k plan starting tomorrow. I want to do a lot more slow miles to build up aerobic fitness so I'm going to try keeping my HR at or under 160. I think the extra blood flow will help my lifting too.

[Kevin Shaughnessy]

Tuesday July 24th

3.12 Mile Run
32:58

HR was up to 162 BPM towards the end, but stayed in the 150-156 range for most of the session. This was a lot of fun, and I've always wanted to be able to run fast without gasping for breath after the first 30 seconds, but damn this was painful. My IT band, shins, and ankles are all complaining. Foam roller helps, I'll use it before and after. I'm not going to do the Cool Runnings beginner 5k program since I don't think I'm ready to run 5 miles. I'll just do some simple base building, 3 on, 1 off, 2 on, 1 off.

Now, lets see if this affects my bench session.

Bench Press
45x10
95x5
135x5
180x7x5

Went up easily enough, not sure if I'll get past 190 for 7 sets of 5 though.

EZ Bar Curl
70x3x10

Had to rest 3 minutes for the last set.