haven't been in a run for over 2 weeks. basically stopped running after i did this chic i've been trying forever to bang. the path i run on was also shut down until the 31st and i had an exam to study for, so there were a few other reasons.

got back to it this morning. tried a new route.

5.36km in 21 mins. pretty good time, but probably too fast. i need more distance. i was actually feeling great, but then absolutely died on this uphill.

walked for a bit, then ran another 1.5km. need to slow my pace a bit, and also battle through the hills. i used to be a master at hills, now i die. oh well, glad i went.

going to study till 5 and then maybe hit the gym after. it closes at 7. we'll see how the studying goes.

warmup
6 mins bike

squats
really trying for form.
195x1x5; 185x2x5 - form felt good but was definitely tough.

bench
180x2x5; 175x1x4 - disappointed didn't do 3 sets of 180. felt a little weak. was on a different bench today than normal, maybe had something to do with it.

press
115x2x5, 1x4

superset

asst pullups and db curls
5x50lb, 40x5
5x60lb, 40x5
6x60lb, 35x5

abs
3x
decline situps x 10 x 10lb
jacknifes x 5
side crunches x 30
crunches x 15

meant to run this morning but it's been pouring all day. been studying, but hit a roadblock so decided to hit the gym for a quick workout.

2 mins on bike.

squat
185 - 5, 5, 6 - good form

bench
175x3x5

abs
bunch of various exercises. didn't really have a routine, just tried side bends, hanging knee raise, plate twists, etc.
didn't want to work them out too hard, since did yesterday

flys
45x1x8
55x1x8
65x1x8 - really surprised i could do 65s so easily.

back to the books. run and squash tomorrow hopefully.

run

4.4km in 19 minutes. slowed down because was tired. embarrassing.

kept going after a while and ended up doing 6km in 28 mins.

really heartbreaking. thinking back to when i used to run in high school 15 years ago. did 6.5km in 22 mins. obviously i ran way more often and was way more fit, but i need to up my game a bit. i also felt like i gave up early today and didn't push myself enough. need more mental fortitude. maybe better music too haha.

ps. also had a good game of squash last night. but lost.

been so busy studying lately. probably could've gone more if i had more motivation, but this studying is killing me. exam is tomorrow, then i'm free! felt the need to go for a quick one this morning.

bench
175, 185, 185 - woop. 185 actually felt fairly easy.

press
125, 125(3), 115

db curls
40x3x5

abs
3x 30s of:
mountain climber
side planks
front planks

back at it after a 10-day hiatus for exam studying/convocation/family trip. am mostly free now so hope to hit the gym as regularly, if not more than before.

warmup
5 mins bike

bench
175x2x5 - 175 felt easy but my arm started acting up a bit so i only did 2 sets. need to ease back into it i guess.

squat
185x3x5

press
115x2x5. 110x1x5. may have been able to struggle through a 3rd set at 115 but didn't want to force it and wanted to ensure good form.

asst pullups
50lbs x3x5.

abs
various exercises. didn't feel great.

took another hiatus for some goodbye parties and canada day.

officially back at it now. july is going to be an aggressive month.

bike
6 mins

db curls
35x3x8

bench
warmed up. got to 155 and shoulder was hurting so i lowered the weight and did lots of reps

squat
185x3x5 - 7 last set

press
115x3x5

tomorrow going for a run in the morning, doing abs, and possibly lifting as well.

looking forward to eating healthier and drinking less this month.

run
5km - 24 mins

walked the remaining 1.5km in 14 mins.

still need to figure out my pace. not bad for first run in a while though. may go again tomorrow. wish i worked out today too but was lazy and didn't get running for a while.

forgot to enter this yesterday. gonna stop putting in my warmup because it's almost always 5+ mins on the bike.

squat
200x3x5

press
120x2x5; 115x1x5

bench
180x1x5; 175x1x5 - stopped after 2 sets. could feel my shoulder a bit and didn't want to make it worse.

asst chinups
30lbs x2x5; 40x1x5 - this felt bad. downhill in the biceps.

abs
3x15 of:
russian twist
oblique raises
ab crunch machine

run
6.9km - 32 mins. felt really good. was a new route. thought i ran further and for a longer period of time, but i guess not. oh well, felt good.

bench
175x1x5
185x3x5 - felt good so did a 4th set. almost went 190 but will do that next time.

squat
5 x 205, 185 (oops took off too much), 195

press
5 x 120, 115, 110 - needed to drop to focused on form. felt tight too.

deadlift
3 x 235, 3 x 225 - bar is too heavy for me to hold, so i had to put it down after 3. sure i could've done 5. took off 10 lbs and pumped out 3 more right after.

abs
ab crunch machine - 70x3x15
side raises - 10lb x2x15

squat
195x3x5

press
115x3x5

bench
185x1x5; 175x2x5

asst chinups
30lbs.x3x5

abs
3x
15 crunches
5 jacknifes
30 side crunches
10 decline situps

bench
185x3x5 - felt great

squat
200x3x5 - form was prob lacking on last set.

press
120x1x5; 115x2x5

pullups
30lbx1x5; 40lbx2x5

abs
3x30sec: mountain climbers, side planks, front plank, rest

quick workout. was going out with friends.

bench
190x3x5 - woop. felt good. may even try 195 next time.

bicep curls
40x3x5

press
115x2x5; 105x1x5 - felt exhausting. dunno why this ex varies so much.

bench
190x3x5 - felt good. maybe try for 195 next time. want to do my weight - 210, by end of august.

db curls - 2 jacked guys were using the free racks, so opted for curls.
40x3x 7,5,4

press - jacked guys left, and left 315 on each rack. typical.
115x3x5 - felt good. form was great, imo.

abs
3x15 of
side raises w/ 10lbs
ab crunch machine @ 70lbs
decline situps

been super busy lately with moving and trying to find a job at the same time.

bench
185x1x5; 190x2x5

press
120x1x5; 115x2x5

abs
ab crunch machine - 70x15; 90x15
decline situp - 15, 15x10lb

curls
40x1x5

long day

squat
195x3x5

press
215x2x5; 215x1x7 - felt good. doing it before bench is good.

bench
185x1x3; 175x2x5 - felt not so good. doing it after press is not good. lol.

LOL I'm guessing you didn't add 100lb to your press in the last few days.

back at it. been a while off. moved. job apps. interviews. long weekend.

went to a new gym around where i live. don't like it at all. it's part of a chain so i'll go the next closest one tomorrow which isn't that much further. hopefully it's better. this one was in an apartment complex, and the roofs were so low. i could barely shoulder press without hitting the roof.

squat
195x1x5; 185x2x5

bench
185x3x5 - easy

press
120x3x5 - felt good. debatable whether it was full extension given low roof. was close.

oh ya, also the adjustable racks for squats/press adjust to an awkward level. either too high or too low. i chose too high for squats, and too low for press.

went to a different gym yesterday. was about 5 mins further walking than the previous one, but wayyyy better.

started riding a bike to warmup and decided to just stay on it and watch tennis. ended up doing:
10km (maybe miles??) in 24:40.

was sweating profusely at the end but it felt good. probably should've done some ab stuff but i didn't know where the studio room was, and i was also full of sweat so i just bounced.

squat
195x3x5 - felt good

bench
benches were full so i just worked in with someone. didn't really warm up properly, but it was fine...
185x1x7; 185x2x5 - def upping next time, just hope the gym isn't so packed. don't like this new one.

asst chinups
3x5 w/ 25lb asst

abs
30, 25, 20 of...
mountain climber
side crunches
crunches

15 side raises with 25lbs - was quite hard.

glad i forced myself to go to the gym this evening. it was about 6 and closed at 8 and just made the effort to go. was disc golfing all day out in the sun which was fun and could've easily justified that as my 'workout' for the day but need to lift weights. also really want to work on the abs a lot in the near future. need that 6-pack. need to do more cardio and eat better.
other goal is to bench my weight in 3x5 sets. getting close (weigh 205-210)

bench
195x3x5 - i think this is the first time i've done 3x5 at this weight. it all felt really good. the very last rep was tough but manageable.

press
120x2x5; 115x1x5 - felt good. dropped weight for last set to ensure maintained form.

asst pullups
5,5,6 with 40lbs.

abs
70x15 ab crunch
10x15 side raises
90x15 ab crunch
10x10 side raises
90x15 ab crunch
10x15 side raises

overall was good. need to find a really good ab routine. also need to get back to running but have serious blisters from my dress shoes.

also going just before close on sunday was good. gym was dead. going to have to look at going either earlier or later tomorrow. it sucks when it's packed.

For abs seems like diet is clearly the most important factor. I will log that too.

breakfast
1 cup organic rolled oats
handful of almonds
handful of walnuts
handful blueberries
2 scoop protein
tablespoon omega 3-6-9 oil

i've been having this breakfast a decent amount lately. interchanging the blueberries with something else or nothing.

also 2 cups coffee, black as per usual.

other eatings:

campbell's soup - some healthy kind. threw out garbage.
nori with plain cream cheese - terrible but i was hungry
apple
banana
3 pieces artificial crab
couple handfuls of almonds

went to the gym

squat
205x1x5 - was tough, form was not going to be good for more.
195x2x5

barbell rows - ended up at some StrongLifts site when researching an exercise. basically it's the exact same as starting strength but they have barbell rows in the mix and do 5x5. i think i'll stick to 3x5 but gave this exercise a go. definitely need to work on form.
135x1x5
165x1x3
145x1x5 - this is probably about the right weight.

chinups - after some research, read i shouldn't do assisted ones, so i tried free-hanging ones. could work on form a bit more, but did
2.5, 3.5, 3 - happy with that really. a little worried how i'll fare with pullups.

stairclimber
i wanted to do some HIIT and this machine was nearest to an open area i could do crunches or something during the rest period. ended up cranking the speed up wayyyy too fast and had to jump off. went at it again for another couple minutes and was absolutely sweating bullets. i'm going to research how to program this for an appropriate speed next time.

shake:
~1 cup almond milk
2 scoops protein
frozen pomegranate/berry mix. i like this stuff, hopefully not too much sugar.

thai chicken shrimp steamer - 270 cals, 3.5g fat, 7g fibre, 10g sugar, 19g protein

food:

standard breakfast (what's listed above)
2 cups coffee
bowl of vector, almond milk, blueberries
banana
apple
handful of baked chips
currently making extra lean ground beef with beef taco hamburger helper. the hamburger helper seems fine for nutritional content, not sure how the extra lean ground beef fares. probably going to eat half of what i make.

rock some HIIT at the gym today. got on a treadmill and did 20 mins of:
1 min at 10:00 mins/mile, 30 seconds of 5:00 mins per mile. When it got to 19:00 i switched it to sprint for the final minute. after 5 mins of cooldown it was 516 calories. i think that's good.

it wasn't too hard. i'll probably up it next time, and maybe shorten the rest period. it's really annoying that the treadmill doesn't automatically change speeds and i have to constantly watch the clock and press a button. it's not that hard to do, just annoying.