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  1. #301
    ! anashine's Avatar
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    Good to have an excuse to not push your pace on the mud run All fun without the pressure.
    Practice makes perfect.

    Goal: 60kg by August 2018
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    Current fitness goal: 10 chin ups, 5 pull ups, 15 hanging leg raises
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  2. #302
    Registered User Imp81318's Avatar
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    Did a quick 1.2 mile run before work this morning. Laid in bed hitting snooze on the alarm clock for nearly half an hour telling myself I could start running Thursday morning until I finally woke up enough to realize that "tomorrow" never comes. Had a pretty good run. Main goal was to condition my calves and leg muscles so that I can run without suffering through several days of intense soreness/stiffness after. Last time I ran 2.5 miles and my legs ached for several days. So far, they feel fine and they didn't start to tighten up at all during the run. Will try another similar run Thursday morning then try to push the distance a bit further next week.
    My fat loss log: http://forum.bodybuilding.com/showthread.php?t=173571151
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  3. #303
    Registered User lukepeter's Avatar
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    Originally Posted by Imp81318 View Post
    Did a quick 1.2 mile run before work this morning. Laid in bed hitting snooze on the alarm clock for nearly half an hour telling myself I could start running Thursday morning until I finally woke up enough to realize that "tomorrow" never comes. Had a pretty good run. Main goal was to condition my calves and leg muscles so that I can run without suffering through several days of intense soreness/stiffness after. Last time I ran 2.5 miles and my legs ached for several days. So far, they feel fine and they didn't start to tighten up at all during the run. Will try another similar run Thursday morning then try to push the distance a bit further next week.
    In my opinion, the hardest lift is still the one that gets you out of bed or off the couch Running is horrible, you have my sympathy. Its getting to be the middle of what we call "winter" here, and just getting up in the dark to get the kids ready for school is a tough ask - more credit to you for actually getting your running shoes on and getting the road time in.
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  4. #304
    Registered User Imp81318's Avatar
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    June 6 Workout, Workout B:

    Deadlift, 3x8 - 205lbs
    Overhead Press, 3x5 - 75 lb barbell
    Leg Curl, 3x8 - 160lbs
    Chin Ups 1x8, bodyweight - skipped
    Lat Pulldowns 2x8 - 145lbs - skipped
    Superset:
    Hanging leg raises, 2x15 - Skipped
    Bicep Curls, 2x10 - 55 lbs (e-z curl bar) - Skipped
    ________________________________________________

    Workout felt pretty good this morning. Deadlifts were heavy, but they're deadlifts. Didn't increase the weight, but they felt much better than last week. I did add 5lbs to my OHP, but kept the leg curls the same since last time they caused a bit of lingering back pain. OHP was fine and leg curls felt a bit better than last week but were still a struggle by the third set. I was short on time so I planned to skip the supersets, but it wasn't until I started typing this post that I realized I skipped the chin ups/lat pulldowns. Oh well, maybe I'll try to do some at home later today after work.

    Ran short on time last night and forgot to snap a few photos of the bike rack. I should finish painting it tonight (weather permitting) so I should be able to take a few re-assembled photos tomorrow night.
    My fat loss log: http://forum.bodybuilding.com/showthread.php?t=173571151
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  5. #305
    Registered User Imp81318's Avatar
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    Skipped Friday's update due to time constraints so here it is:

    6/8/18, Workout A:

    Back Squat, 3x5 - 155lbs
    Bench Press, 3x5 - 100lbs
    Pendlay Rows, 3x8 - 95lbs
    Face Pulls, 3x10 - 37.5lbs
    Superset:
    Calf Raises, 2x15 - 195
    Tricep Extensions, 2x10 - 42.5

    This morning's workout:

    June 11 Workout, Workout B:

    Deadlift, 3x8 - 215lbs - FAILED on 4th rep of 2nd set
    Overhead Press, 3x5 - 75 lb barbell
    Leg Curl, 3x8 - 160lbs
    Chin Ups 3x8, bodyweight - FAILED on 8th rep of 2nd set; Completed 2nd set with 1 rep lat pulldown @ 145 lbs
    Lat Pulldowns 1x8 - 145lbs - FAILED
    Superset:
    Hanging leg raises, 2x15 - Skipped
    Bicep Curls, 2x10 - 55 lbs (e-z curl bar) - Skipped
    ________________________________________________

    Friday's workout was great. Had good energy and all lifts went well. Followed it up with camping for the weekend with some friends, including the 5k mud "run" on Saturday. Mud run was lots of fun, but I would've preferred to do more actual running. Didn't mind hanging back and walking with my friends at all though and we had a great time. Weather was gorgeous. Had too much fun camping all weekend and ended up with my weight up this morning as a result. I'm sure it is at least partly water weight. Workout this morning didn't go well. I felt good when I woke up, but once I got to the gym I felt a general lack of energy. Warmup sets on DLs felt fine, but the loaded sets felt incredibly heavy. 2nd set was a complete failure due to inability to complete the 4th rep. Ditto on the lat pulldowns. Decided to just cut my losses and end both exercises rather than reducing weight and trying to complete the sets. I was just exhausted and wanted to get on with my day at that point.

    My bike rack worked really well. Bikes were nice secured and did not rattle shift around at all. Rack held steady and had much less vibration/rattling around than I anticipated.

    Bike rack overview:


    Attachment to frame: Note that the left angle was existing, the right angle and vertical bar are what I added.


    Verticals: I made it in 2 sections vertically so that I can quickly remove the top cross bar with 2 pins for easy access to the storage compartment.
    Last edited by Imp81318; 06-11-2018 at 05:43 AM.
    My fat loss log: http://forum.bodybuilding.com/showthread.php?t=173571151
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  6. #306
    Registered User Imp81318's Avatar
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    Failed at my first lift of the day today. I was awake, but I just couldn't lift my head off the pillow to go for my run. Once I decided that it was too late and I no longer had time for a run before work, I was able to get out of bed and get moving without a problem. Purely psychological hurdle first thing in the morning. Need to be stronger mentally to push through the tired.
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  7. #307
    Registered User lukepeter's Avatar
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    Your welds are fit for purpose Steve😊 The more you do, the easier it will get...

    Design looks good, majority of the weight supported by the trailer. I would add a gusset strut to the underside of the outer supports, primarily to avoid damage of the support bar by human pulling and climbing (it's more than strong enough for the bikes). But then, I am a notorious overdesigner😁

    Do you ride quite a lot?
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  8. #308
    Registered User Imp81318's Avatar
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    Originally Posted by lukepeter View Post
    Your welds are fit for purpose Steve😊 The more you do, the easier it will get...

    Design looks good, majority of the weight supported by the trailer. I would add a gusset strut to the underside of the outer supports, primarily to avoid damage of the support bar by human pulling and climbing (it's more than strong enough for the bikes). But then, I am a notorious overdesigner😁

    Do you ride quite a lot?
    By "gusset strut", are you referring to a diagonal support from under side of the top cross bar below the outer bike mount tying back to the vertical post? If so, I considered it but for now I wanted to keep the rack more lightweight and modular and, like you said, the 1" angle cross bar provides more than enough strength to support the bikes.

    On the welds, I ran about 4 or 5 test/practice welds and then started on the production work. There was one connection in particular between one of the verticals and the top cross bar that gave me absolute fits. I don't know if it was the angle I was welding at or what, but I could not get it to hold with any kind of integrity until about the third or fourth attempt, and then I laid down a weld just as good as the rest. You'll notice that the welds are highly inconsistent - every once in a while I'd lay one down that I was pretty happy with, and then immediately lay down a complete clunker that looks terrible. As you said, fit for purpose, but far from the quality I'd like to be capable of. There is something highly therapeutic and gratifying to create a useful device out of raw materials. I look forward to my next excuse to play around with metal fabrication...

    I don't ride as much as I'd like to due to time constraints, but we like to take evening rides with the kids in the summer and we ride everywhere when we go to the beach for vacation. Our kids are getting to the ages where they are starting to be able to keep up with us for longer rides and it is something the whole family enjoys.
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  9. #309
    Registered User Imp81318's Avatar
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    6/13/18, Workout A:

    Back Squat, 3x5 - 165lbs
    Bench Press, 3x5 - 105lbs
    Pendlay Rows, 3x8 - 100lbs
    Face Pulls, 3x10 - 37.5lbs
    Superset:
    Calf Raises, 2x15 - 205
    Tricep Extensions, 2x10 - 42.5

    ____________________________________________

    Everything went well this morning. Had a higher calorie day yesterday but I'm not sure if that really impacted it or not. Lifts were generally heavy, but managed through with solid form. Failed my second set of tricep extensions. Bench is really starting to feel like a struggle for the first time. My weight has plateaued for quite a few months now and I'm wondering if I have reached my limit for strength/muscle gain without increasing calories and gaining weight. I'd still like to drop those last 2-3 pounds before I even consider gaining weight, but I have had plans to switch to a different style of workout for a while now so it may be time to make that change, even though my lifts aren't where I wanted them to be before switching things up. Will have to ponder this a bit more... For now, my immediate hope is that I am able to complete my deadlift workout on Friday.
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  10. #310
    Registered User Imp81318's Avatar
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    6/15/18 Workout, Workout B:

    Deadlift, 3x8 - 215lbs - Success, albeit just barely!
    Overhead Press, 3x5 - 80 lb barbell
    Leg Curl, 3x8 - 170lbs - stopped during 2nd set..see below
    Lat Pulldowns 3x8 - 145lbs - See below
    Superset:
    Hanging leg raises, 2x15 - Skipped
    Bicep Curls, 2x10 - 55 lbs (e-z curl bar) - Skipped
    ________________________________________________

    Let's start with nutrition: This week hasn't been good. At all. Ate and drank way too many delicious things last weekend while camping. Had to have been well over maintenance. This week started out well and I was sticking to my goals until yesterday. Wife made me crab cakes with homemade macaroni and cheese for dinner and a lemon meringue pie for dessert for my birthday. Lemon meringue is my favorite dessert and she only makes it for me once a year typically since it is so much work, but hers is the best I've ever had (I may be slightly biased, but that's ok). The first large slice that she served me with a glass of milk after dinner was bad enough. The second slice I got after we put the kids to bad was worst. Making that 2nd slice equal to 25% of the pie was the worst part. On the plus side, I only have half of the pie left so the damage should not get stretched out over too many kids. Yes, 1 night, half of a pie. Tonight we're going out for burgers to celebrate my son's birthday, have his party with cake tomorrow afternoon, and a big dinner and drinking planned with friends for tomorrow night. And then my in-laws are visiting on Sunday so my wife is making a cherry pie for my FIL for father's day. Oof...

    On to the workout... Had a pretty good workout. Successfully completed the deadlifts and OHP, albeit just barely on both accounts. I am nearly at the highest weight I have done on DL, but it feels more difficult now than it did when I successfully completed 225 lbs previously. I'm not entirely sure why as I am generally eating the same amount now as I was then. On 2nd set of leg curls I started to feel a pinching pain in my left hip so I cut the set short. Tried to stretch it out a little bit, but something just felt off in the joint so I went on to lat pulldowns and called the lower body portion of my workout done. Wondering if I might be out of alignment or something. Lat pulldowns was actually a mix of chin ups and pulldowns. First set was all chin ups, 2nd set was 2 chin ups followed by 7 pulldowns, and third set was all pulldowns. I felt like I could target activation of my lats better on pulldowns today whereas my arms were really taking over quickly on the chin ups. I think that I'm going to focus more on pulldowns for the foreseeable future on this program.
    My fat loss log: http://forum.bodybuilding.com/showthread.php?t=173571151
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  11. #311
    Registered User Imp81318's Avatar
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    Weekend was every bit as bad nutritionally as I expected. Went out to a restaurant for my son's birthday Friday night, his party Saturday afternoon, large paella dinner with friends and many drinks Saturday afternoon/evening, large Father's Day breakfast Sunday morning, took my daughter to a friend's birthday party Sunday and had to eat her cake so it didn't go to waste, and capped off with another large dinner and more pie Sunday night for Father's Day. Weight was up to 162.6 lbs this morning. I'll go strict, low carbs as much as possible this week to try to get the weight back down before the weekend, but we're going camping this weekend.

    I've done a good job of thoroughly enjoying my life lately and always getting myself back on the right track after going off the rails during the weekends, so I'm happy about that. I've also had several people that I do not see routinely ask me if I'm still losing weight and comment on how much better I continue to look, despite the scale not changing appreciably so I'm calling that positive progress. The belt that I bought a few months ago is not getting to be loose as well.

    Today, if time permits, I am going to try an exercise class with the trainer at work rather than my normal Fierce 5 workout. The Fierce 5 workouts have begun to feel a bit stale and my lack of progress is becoming frustrating. I don't really want to transition to a bulking mode at this time so rather than get frustrated by not progressing on weights I am thinking that it might be better for me mentally to switch workout styles now even though I am short of my goals on the main compound lifts. At least, I'm going to give the class a try and see if I like it or if I want to stick to my gym workouts.
    My fat loss log: http://forum.bodybuilding.com/showthread.php?t=173571151
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  12. #312
    Registered User Imp81318's Avatar
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    I went to the exercise class yesterday. While it involved working with weights, it was much more of a very fast-paced, high rep, very low weight aerobic type of workout. It was a decent workout, it definitely worked my muscles in very different ways than I am used to, and I do feel sore today but I don't really think it is what I'm looking for. Woke up early this morning with plenty of time and every intention of going for a run, but the rain was pounding outside so I rolled back over and got an extra bit of sleep.
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  13. #313
    ! anashine's Avatar
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    Yep, that was me this morning, too. Woke up at 4am and couldn't get back to sleep. Debated going for a run, but rejected when I saw on my phone it was 1C outside, and what I really wanted and needed was more sleep.

    Next time
    Practice makes perfect.

    Goal: 60kg by August 2018
    Current: 65.3kg April 2018
    Start: 71.4kg August 2017

    Current fitness goal: 10 chin ups, 5 pull ups, 15 hanging leg raises
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  14. #314
    Registered User Imp81318's Avatar
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    6/20/18, Workout A:

    Back Squat, 3x5 - 175lbs
    Bench Press, 3x5 - 105lbs
    Pendlay Rows, 3x8 - 100lbs
    Face Pulls, 3x10 - 37.5lbs
    Superset:
    Calf Raises, 2x15 - 205 - Skipped
    Tricep Extensions, 2x10 - 42.5 - Skipped

    ____________________________________________

    Didn't work out yesterday morning due to a deadline at work, but made my way to the gym after work. I don't know if it was because I worked out later in the day, random fluctuations in performance, or if I just had a breakthrough from my last workouts, but all lifts went really well. I just now realized that I messed up my progression on several of the lifts, but that is OK. Nutritionally, my discipline has been really good this week but we're going camping again this weekend so I'm sure my progress will be short-lived. Losing weight continues to take a back seat to enjoying life, but at least I am not consistently gaining weight and I am remaining steadfast on my workout routine/schedule.
    My fat loss log: http://forum.bodybuilding.com/showthread.php?t=173571151
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