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Old 07-24-2021, 07:55 AM   #1801
FloppyJ
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thursday July 22 140.9 lbs
Faster 5K Plan W2D2

Intervals run 20:02, 3.71 km, 10 x 1 min run/1 min jog
Swim 10 mins

2167 cal/233 carb/80 fat/158 protein/36 fibre

Friday July 23 141.3 lbs
5/3/1 God is a Beast C6W4D3 DL TM 225

RDL 10x45lbs, 8x95
DL 5x95lbs, 5x125, 10x5x160
Hanging Knee Raises 5x15

Calf raises 3x20x135lbs

2334 cal/288 carb/67 fat/160 protein/37 fibre

Feeling a bit lazy these days but still grinding out some lower energy workouts. Lazing around right now trying to decide between a 5k, 7k or 10k run while the temperature is rapidly moving from comfortable to uncomfortable to gross. We are headed for 30+ C today so I would be doing myself a favour by getting it out of the way sooner rather than later.
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Old 07-25-2021, 06:46 AM   #1802
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Saturday July 24 142.6 lbs

Long run - 10k, 57:09
Swim 10 mins

2030 cal/181 carb/71 fat/195 protein/33 fibre

Pace fell off a bit on km's 8 and 9 which is exactly what happened on my last 10k. This one was just a bit slower overall and felt a bit easier.
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Old 07-27-2021, 11:52 AM   #1803
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Sunday July 25 – 142.5 lbs
5/3/1 God is a Beast C6W4D4 – OHP TM 90

OHP – 8x45lbs, 5x60, 5x70, 5x75, 5x65, 5x70, 5x80
NG Chins – 12, 12
Facepulls – 3x15x45lbs

DB Incline Bench – 2x12x35lbs
Pullups – 11, 11

2037 cal/180 carb/71 fat/205 protein/36 fibre

July 19 – July 25 Daily Averages: 142.5 lbs/16.6% bf/2096 cal/202 carb/76 fat/178 protein/6:49 sleep

Monday July 26 – 142.2 lbs

Easy run – 45:03, 7.29 km
Swim – 15 mins

2174 cal/184 carb/91 fat/184 protein/38 fibre
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Old 07-29-2021, 09:38 AM   #1804
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Tuesday July 27 141.6 lbs
5/3/1 God is a Beast C6W5D2 Bench TM 130

Bench 10x45lbs, 8x65, 10x5x100
DB Rows 2x12x60lbs
Seated DB OHP 2x11x25lbs

1624 cal/166 carb/69 fat/129 protein/39 fibre

Wednesday July 28 141.8 lbs
5/3/1 God is a Beast C6W5D1 Squat TM 215

Squat 10xbw, 10x45lbs, 5x95, 5x125, 5x150, 5x170, 5x195, 5x170, 5x195, 1x215
Ab rollouts 5x20

Calf raises 3x20x135lbs
GHR 3x6

1888 cal/164 carb/69 fat/183 protein/42 fibre

Was feeling crappy Tuesday so benched instead of the scheduled squatting. I suspect I missed logging some cals Tuesday as well. Squats felt super heavy on Wednesday which has been pretty common for me lately. I hit 5x215 in May and have been struggling with anything 185 and up recently. 195 felt super heavy again this week and I realized just before my 215 set that I forgot to belt up on all of the preceding sets. I figured the belt would get me at least a few reps at 215 but I almost got stuck at the bottom on the first and only rep. The belt cinched up to the very last available hole which hasn't happened in quite some time so I must be missing a little of my usual waist.
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Old 07-30-2021, 11:45 AM   #1805
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thursday July 29 141.7 lbs
Faster 5K Plan W3D2

Intervals run 18:02, 3.42km, 6 x 2 min run/1 min jog

2367 cal/181 carb/119 fat/175 protein/38 fibre

Ran in late afternoon instead of usual morning timeframe. Felt a bit sluggish.
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