Kevin's Log

[Kevin Shaughnessy]

Sunday August 5th

Close Grip Bench Press
45x10
95x5
135x3
155x5x8

Dips
9
5
4

Did these a couple of hours after the bench as I had felt a little too tipsy. That's what happens when you go weeks without any alchohol and then suddenly imbibe 2 beers.

[Kevin Shaughnessy]

Monday August 6th

Pause Squat
95x5
135x5
185x2
215x2x3

Squat
225x2 (BELT)
275x0 (BELT)

Couldn't resist seeing what I could still do. I think the belt was too tight with 275, it should not have stapled me to the ground like that.

EZ-Bar Curl
75x3x10

Forgot to curl yesterday.

[Kevin Shaughnessy]

Tuesday August 7th

2.11 Mile Run
16:26

HR was probably really high.

[Kevin Shaughnessy]

Wednesday August 8th

Bench Press
45x10
95x5
135x5
187.5x7x5

I'm going to start taking a few 7 minute rest periods on the last couple sets. I'm also going to move the accessory day to saturday for a little extra rest.

3.12 Mile Run
28:58

Pretty relaxed pace up until the last quarter mile, felt quicker on my feet today.

[Kevin Shaughnessy]

Thursday August 9th

Treadmill Hike
27:00 max incline 3mph HR 150-160BPM

Didn't feel like running in the rain. 20 minutes in the aerobic HR zone.

[Kevin Shaughnessy]

Friday August 10th

Weighted Chin-Up
27.5x5x3

Various Pull-Up Grips
2x7 Overhand, shoulder width
4 Hammer grip, narrow
2 Overhand, wide grip
9 Chin-Up half reps

DB Row
65x10/8/6/4/2

[Kevin Shaughnessy]

Saturday August 11th

Taking a rest day. Also lowering the calories to 2500 as I seem to have stalled. Basically just removing the bacon and adding in beer.

I need to step my game up with squatting. Seeing my numbers plummet has pretty strongly affected my motivation, but I actually did 12 sets of bench and only 2 sets of squats last week. Not good.

[Kevin Shaughnessy]

Sunday August 12th

Close Grip Bench Press
45x10
95x5
135x3
157.5x5x8

Dips
8

EZ-Bar Curl
77.5x3x10

Getting real tough.

176 today, didn't expect the lower cals to do its magic that fast.

[Kevin Shaughnessy]

Monday August 13th

Squat
95x5
135x3
185x3x5

I want to get my leg strength back so I'm going to run a LP squatting twice a week, mondays and fridays. On tuesday I'll do a 4 mile fartlek, and I'll stick to just one day a week of cardio.

Deadlift
135x10
225x3
315x5x1

Every monday, 5 pounds added per session. Hopefully by the time I start needing to eat more to get my numbers up I'll be done cutting.

[Kevin Shaughnessy]

Tuesday August 14

Hill Sprints

1.5 mile warm up run, 7 sprints, 1.5 mile walk to cooldown.

About 70-80 meters. Almost lost my breakfast on the 7th sprint. Once I can do 20 sprints (recovery is just the walk back down the hill) and still have the energy to walk home after I'll be in pretty bad ass shape.

Fuck it, I'm starting a 25 week bulk (1 pound/week) at 170. 6 more pounds. I'll re-think getting lean once I can bench 275 for reps and squat 365 for a rock bottom triple.

I'm going to continue doing aerobic work too on fridays after squatting. 5 miles this week.