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Training Log for the Week of May 20th, 2024

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    Name
    Linell Bonnette
    Twitter

I pride myself on being a driven, ambitious person in both my professional and personal life... but I can't front:

I've had a hard time consistently hitting the gym since moving back to Mississippi. I've probably only ridden my bike half a dozen times, and I can only remember one ride that was actually a "ride" instead of just on the trainer. That isn't a great combo with the food here, of which I'm a huge fan. I'm currently at about the lowest weight I've been at as an adult, but the last time I was here I found myself in the same boat and eventually fell all the way off the wagon and ended up gaining a ton of fat.

To combat that issue, I think that publishing some data about my workouts might help me find motivation. I'm neither particularly strong nor particularly fast, but as my gym bro Brandon says:

Slow progress is still progress


Monday

Bench Press

I started off with bench press, working up to sets of 140lbs. The last few sets I was struggling so I did fewer reps.

Weight (lbs)Reps
455
9510
1355
1405
1405
1403
1403

Close Grip Bench Press

I followed that up with close grip bench because I feel like my sticking point with the 140lb bench press comes right around where my arm "unfurls" at the elbow, and a quick (frustrated) Google search told me that's caused by weak triceps, which fully checks out.

Weight (lbs)Reps
9510
9510
956

Squat

I wanted to start with squats, a la Stronglifts, but the squat rack was taken so I had to wait. Regardless, these went well today and I felt good about them. I'm ready to build the numbers back up -- it's a little embarassing to not even load two plates.

Weight (lbs)Reps
455
1355
1455
1455
1455
1455

Dumbbell OHP

I was more tired than I thought when I started these, and I didn't rest enough before my last set. I wanted to move on though, so I took the L on eight reps and instead worked my way down in weight one dumbbell at a time until I couldn't lift another one without dying.

Weight (lbs)Reps
2512
2512
258

Accessories

I finished up with the dip machine with three sets of twelve at 120lbs and then three rounds of a superset of hammer curls (30lbs) and tricep pushdowns (30lbs).

Tuesday

I learned my lesson last week -- if I'm going to do squats one day, then I shouldn't go hard on the bike the next day. I slept late, had a big lunch at the local Mexican restaurant, and then did an hour of mostly Zone 2 on the trainer when I got home.

My workout time was 1:00:09 with an average heart rate of 139BPM.

Wednesday

Squat

I started off with squats today, as intended. I'm taking things very slowly as I build my strength back up to a respectable level.

Weight (lbs)Reps
455
1355
1455
1455
1455
1455
1455

Deadlift

Deadlifts are actually probably my favorite lift and, at one time, I wasn't half bad at them. Same as with squats though, I'm taking it very slowly. I actually did a full workout with 185lbs the other day, but I was sore afterwards so I figured I should bring it back down and work up.

Weight (lbs)Reps
1355
1555
1555
1555

Lat Pulldown

Weight (lbs)Reps
5510
7010
855

Cable Row

Weight (lbs)Reps
5510
7010
8510

Accessories

I did a nice superset of 25lb dumbbell curls and 30lb tricep pushdowns with the rope. I wanted to do more but I was butting up against it being my time to leave, so that's all I got to today.

Thursday

I decided last night that I wanted to go on an actual ride this morning for cycling. This morning I woke up and was absolutely not feeling it... but (just as I hoped!) I thought about having to write an entry here saying I choose to sleep instead of accomplishing my goals. I got on up, strapped onto the bike, and...

Not such a great start to the morning

My very first time being attacked by a dog! Lesson learned to bring pepper spray, I guess.

My ride ended up being 0:15:59 minutes long, covered 2.2 miles with an average heart rate of 137BPM.

Friday

My arm felt like it'd been through a bit of a meat grinder today, and it felt super weak. It's a marathon, not a sprint, so I decided it was best to let myself recover.