Joe's training for life...

[Yurkunas]

Sunday, basement:

Seated overhead press
bar x 20
65 x 5
85 x 5
110 x 3
15 x 3
122.5 x 15
dropped to 95 and put pinky on the ring (a bit wider than my normal)
3 sets of 10 reps

ez bar seated OHExt
30 x 20
50 x 15
70 x 15
80 x 15

standing db side laterals
25s x 12, 12

done

[Yurkunas]

Crappy week when I don't even bench...
Saturday in the basement:
Squat
bar x 10
95 x 5
135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
335 x 1
355 x 1
365 x 1
220 (60% of 365) x 10

done. Happy with that after a lazy week. Also the heaviest I've had on my shoulders in a while. Felt decent.

[Yurkunas]

In the basement
Bench:
bar x 20
95 x 10
135 x 10
185 x 5
225 x 5
275 x 3
315 x 1, 1, 1
190 x 4 sets of 10, first 2 sets were pinky on the ring, last 2 sets were in the middle between the ring and smooth

db fly laying across the bench the wrong way (so my elbows hit like doing them on the floor)
25s x 30 reps

done

[Yurkunas]

Thursday
Surprise bench session at the gym since I had to work for Connor:
bar x 20
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1, 2, 3, 2, 1

Inc db press
3 sets of 20 with the 50s

rope press down from the lat station
30 x 4 sets of 25 reps

*just a side note to myself, had my shake right after (as dinner I guess), 2 scoops of pro, 50g of Karbolyn, 5-7 grams of creatine.

[Yurkunas]

Sunday in the basement:
Seated Over head press
bar x 20
65 x 10
95 x 10
115 x 10
135 x 10
145 x 8
150 x 6 and failed the 7th
152.5 x 6
115 x 14 and failed the 15th

Upright rows
45 x 10
65 x 10
85 x 10
105 x 10
125 x 10
85 x 15

Seems very weak, but felt pretty good using some reps.

[Yurkunas]

Arms on Wednesday before Thanksgiving at the gym.
Alternating sets of:
Alt db curls/rope press downs
then...
ez bar curl/seated ez OHExt
lots of reps
felt great

[Yurkunas]

Black Friday Bench at the gym:
bar x 20, 10, 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
335 x 1
355 x 1
365 x 1
225 x 15

inc db press
50s x 25, long break cause I was chatting then 35

Beyond pumped that I nailed 365. 355 was the goal I would have been pretty happy with. Everything feel pretty good and my arms were still a bit sore from Wednesday.

[Yurkunas]

11-30-24 gym back, Saturday

wide pull down
60 x 20
90 x 15
120 x 10
150 x 8, 8, 8

Seated row, close
100 x 12
130 x 10
160 x 8, 8, 8

Deadlifts
135 x 5
225 x 4
315 x 3
405 x 2
*and there it is. Nice little lightening bolt behind my left shoulder blade that then shot through my entire back. Hurts to take a deep breath.

rev pec dec
55 x 25, 25, 25, 25
Just trying to get the blood in there after that tweak or whatever it was.

Few hours later now at home and I am sure this will be sore/achy for a few days... hopefully that's it. Time will tell.

[Yurkunas]

and this is why I like keeping a journal...
I was pretty happy with the 365 the other day and then I looked back to see when I did that much previously. Low and behold, it was 375 and I weighed in at 202... so Now, I am not so happy with 365 at 210.6. I was also doing keto at the time so I know the training was a big part of moving that weight at that body weight because mass moves mass, so for me, that was pretty strong at 202.
I was doing the weight releasers on Sunday for about 3 sets and I was doing dead bench in the basement on Wednesdays. Brilliant. Why'd I stop? LOL

So, being 210+ and not feeling great, it's time to get my @ss back in gear a bit.
Going to TRY to get back to keto for a while and get back down to 200ish.
Going to do what seemed to work on the bench before. Maybe different days but certainly those movements.
-The hooks really helped the weight not feel heavy out of the rack which (back then) was really an issue.
-The dead bench kept me strong off the bottom (usually not an issue because I pause everything but why lose it). I "may" add bands or chains to these as well.
-Keto, will help me keep more "good stuff" in and eliminate the pizza and beer. I know everyone is different but it works for me very well when I stay with it.

Today:
Sunday at the gym to get in the groove
Treadmill
90 minutes
3.0 mph
3.0 incline
left everything right there the whole time so I could get a baseline HR and go from there.
The goal here is to hammer that zone 2 work for mitochondrial health/volume and telling the body to burn fat.
HR ave was 115
HR peak was 127
So, pretty good but I'd like that average to be in the low 120s.
Next long session I will do 3.1 mph and 3.0 incline.

[Yurkunas]

12-4-24 Home
Bench
bar x 20, 10, 5
95 x 5
135 x 5
185 x 5
Dead Press
225 x 1
245 x 1
265 x 1
285 x 1
305 x 1
315 x 1
325 x 1
and that last one was slow. I'll take it.
was going to do a bit of overheads but it's just me and C tonight so it's dinner time.
felt good. pretty happy with that.