Sounds fun! Minus killing the tree of course =)Quote:
Originally Posted by Buckfever
Nature is a good escape, truly cleanses the soul.
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Sounds fun! Minus killing the tree of course =)Quote:
Originally Posted by Buckfever
Nature is a good escape, truly cleanses the soul.
12/17/2020
Bench
105X10
125X10
145X7,7,5,3,3,3,3
Overhead Press
50X15,15,13,12
C.G. Bench
65X10,10,10,10,8
1 minute rest
Notes:
Found a groove on the CG bench and then lost it lol. But it went way better than last time. Still doing a bunch of outdoors stuff but more and more will be hitting the weights.
12/18/2020
a.m.
30 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
p.m.
Chin ups
8,4,4,4,4,3,3
T-bar Rows
95X17
105X9,9,?,8,9
Curls
55X12,10,7,7,7,8,7
1 minute rest
Notes:
I think it's going good. As long as I keep the increases to just 5lbs a workout, everything is feeling terrific.
Triceps are screaming again. Really liking the CG bench. And I mean real close grip, like hands 5" apart. Also really loving this working out at home. Maybe it's because I'm just glad to get back to it, but it really feels like I'm doing something.
1 set of Close grip spottos seems to be equivalent of 100 reps of direct tricep work.Quote:
Originally Posted by Buckfever
Since starting back all my workouts came from my garage.its gotten down to -20C last week.have a small.110v heater to warm hands between sets lol.
Makes you realize how little equipment you need to make gains.
12/23/2020
30 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Bench
110X10
130X10
150X8,6,5,4,3,3,3
Overhead Press
55X17,15,10,8,8
C.G. Bench
70X15,10,8,8,8
1 minute rest
Notes:
Slept 9.5 hours last night. I do have an outdoor thing next wed but will have plenty of days off here around the holidays to get this thing rolling. Not sure what I'm doing for the legs yet.
12/25/2020
30 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Chin ups
8,5,4,4,4,3,2,2
T-bar rows
100X15
110X10,8,7,7,7
Curls
60X12,10,8,7,7
One minute rest
Merry Christmas!!!
12/26/2020
30 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
I really don't like indoor aerobics, but at least this is something that doesn't take that long and I can just about tolerate it.
12/27/2020
30 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Bench
115X10
135X10
155X8
165X3
155X4,4,4,3,3
Overhead Press
60X10X5sets
CG Bench
70X12
80X7X5sets
Notes:
Still not sure about legs, for sure need to keep with the weighted aerobics. Been thinking about where I could be 6 months from now if I keep it going like this nice and easy and don't get hurt.
1/1/2021
30 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
1/6/2021
a.m.
30 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
p.m.
Chin ups
7 sets of 3
T-bar Rows
70lbs on barX20,20,20,15
Curls
45X5sets of 10
1 minute rest
Notes:
Got off track with other schit so starting back up real light. Should be able to get on it good from here. Got the first dose of the Moderna Vaccine today so in 6 weeks I should be good, BUT until my wife gets vaccinated which won't be for a while I'm not going to go to the gym or change my behavior any.
1/8/2021
30 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Bench
115X5X10reps,3X6reps,4X4reps
Overhead press
45X20,12
CG Bench
65X16,9
One minute rest.
Notes:
Starting back up light. Really just felt like benching today. Having a hard time wanting to stay on the Elliptical for more than 30 minutes.
1/10/2021
33 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Chin Ups
4X7sets
T-bar Rows
72.5lbs on bar X25
80X17,11
Curls
50X12,10,10,8,8,8
1 minute rest.
Notes:
I set the Elliptical for 45 minutes but at 33 minutes I was done. We'll have to work on that. The ankle weights really do add to the difficulty.
1/12/2021
Tweaked my lower back on the T-Bar rows. Serves me right for going light. lol
1/13/2021
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Notes:
Really happy to get the 45 minutes. Probably need to push out the weights till Friday. It bothers me that I pulled my back especially since I've been off the deadlifts for so long and I'm feeling that I should be doing them. However, since Covid they got me on 4 10s and that likely remains for the balance of the year and I really feel my upper body took a severe hit last year. So probably just the weighted elliptical for the legs, though maybe incorporate deadlifts somehow. I should be Squatting too but that doesn't seem to be a priority for me now.
Starting to develop a structure to the meal plan. Doing 3 coffee shakes a week after the Elliptical. After the holiday indulgences I'm missing the structure.
Really trying to get 2 quarts of water a day this year. Felt like I spend the better part of last year dehydrated.
1/14/2021
Morning weight:
188 @ 17.2%BF
Geez the muscle has come roaring back and I've hardly done anything. Just volume with some light weights and protein.
1/15/2021
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Bench
120X15,15,10,10,4,5,5,5,5,9
Overhead Press
50X20,12
CG Bench
70X12,10,8,10,8
1 minute rest.
Morning weight:
186.8 @ 17% bodyfat
Notes:
Lower back is better. Bench felt really light. I've gained back 11lbs of muscle which clearly means I was inadvertently starving myself last summer. I do like cutting for the summer, but 5lbs off is plenty. Really enjoying the basement gym.
What I've been doing for the protein. Since I'm on 4 10s eating enough protein was a problem. So a few hours after dinner I've been having an extra serving of protein, on my days off I've been having a protein shake in the morning and then a few hours later an extra serving of protein. So 3 protein shakes and 10 servings of 6-8 ounces of protein extra per week.
1/17/2021
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Chin Ups
5,5,5,4,4,3,3,2
T-bar Rows
75lbs on bar X 30,18
Curls
55X10,10,8,8,8
One minute rest.
Notes:
Lower back is healing up good!
1/18/2021
Well looks like the BF scale setting were wrong and I've only gained back 4.5lbs of muscle. I'll figure this out over the next few days and set goals for the year.
Weight was 186 this morning.
4.5 lbs is still a lot. Keep at it.
I agree, I lost 9-10lbs of muscle so still got a ways to go.Quote:
Originally Posted by Cellardweller
1/20/22
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance
Bench
125X15,12,11,7,6X5sets
Overhead Press
55X12,12,12,10
C.G Bench
75X9,7,6
1/22/21
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Chin Ups
7,6,5,4,4,4,3,3
T-Bar
77.5lbs on Bar
35,20
Curls
60X11,11,7,7,6
Notes:
Yesterday 184.4 today 185.4. Weight is trending down, I don't seem to be able to sustain the enthusiasm for eating all those extra servings of protein. Never the less, we are adding reps and or small increments of weight so it's all good.
1/24/2021
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Bench
130X16,13,7,7,7,6,6,6,5,7
Overhead Press
60X15,15,15
C.G Bench
80X11,8,8
1 minute rest
Notes:
Weight is back up to 187. I'd like to stay there if I could but some days are so busy it's hard to eat enough. It just kind of escapes my mind.
Lots of work in here!
1/27/2021
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Chin ups
8,7,4,4,3,3,3,3
T-bar Rows
80lbs on the bar X30,15
Curls
65X8,6,6,6
1 minute rest
Notes:
Nothing hurting so far. 185.8 this morning.
1/29/2021
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Bench Press
135X18,15,9,4,4,5,6,7,7,7
Overhead Press
65X14,10,7
C.G. Bench
95X6,6,6
1 minute rest
Yesterday: 185
Today: 185.2
Notes:
It's coming along. I can't imagine what this looks like from the outside, starting the Bench with working sets of 95lbs and just going up 5 lbs a workout with these tiny weights. But here we are at 135 and we have no pain what so ever and I am very optimistic about where we wind up 4 months from now. If it ain't broke, don't fix it.
1/31/21
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Chin Ups
9,6,4,4,3,3,3,3,3,4
T-bar rows
82.5X33,18
Curls
70X8,8,8,6
One minute rest
Notes:
I hate the fucking elliptical and I hate aerobics. But we have pulse ox at work and my resting heart rate is down to 58-59, so it's very hard for me to ignore the benefit. The chin up numbers don't show that much of an improvement but the amount of control that I have during that movement tells a much different story. 186.6 today.
When did you hit the big 6-0????
2/3/2021
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Bench
140X20,12,8,6,6,5,5,6,6,5
Overhead Press
70X13,9
C.G.Bench
95X10,10
1 minute rest
Notes:
Yesterday shortly after I woke the bright reflection of the sun off the snow triggered a migraine. Still feeling a bit of that post prodromal effect but was none the less able to get some decent work in today. Starting with the next Bench workout I'm dropping the volume to 8 sets, I want to be careful not to over train. With this deal of alternating push and pull days there's 4-5 days in between each bench session so I can handle a little more volume, BUT I do not want to go over.
Today was the first time I used the safety bars on the Bench. I went for 6 on the last set and instead of forcing it and risking injury I lowered it, rolled it forward and scooted out of there. It's more confidence inspiring than most of the spots I got at the local gym and a lot more reliable. It makes me feel, like I can really work on my bench here.
Today's weight 185.8.
2/5/2021
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Weighted Chin Ups
10lbsX6,6,4,4,3,3,3
T-bar rows
85lbs on Bar X 33,20
Curls
75X6,6,5,5
1 minute rest.
Wed I got the second dose of the Moderna vaccine. The soreness of the shoulder was more pronounced and there were some mild chills and achiness yesterday but all is good today. My wife is going for her first dose today so 5-6 weeks out from here, I can probably get back to the gym and maybe take my wife out on a date, which seems odd given how long we've been living this thing.
Missing the movies the most. I think theaters are open here, but you can’t eat. That’s half the fun.Quote:
Originally Posted by Buckfever
2/7/2021
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Bench
145X18,13,8,6,4,5,5,6
Overhead press
70X16,10
CG Bench
100X8,6,6
1 minute rest
Notes:
Morning weight 186.8. So far so good.
2/10/2021
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Weighted Chin Ups
12.5lbsX6,5,4,4,4,3,3,3
T-bar Rows
87.5lbs on barX33,13
Curls
80X6,4X5sets
1 minute rest
Notes:
Weight: 184.6. So far everything is holding up.
2/12/2021
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Bench
150X19,10,5,4,4,4,4,7
Overhead Press
70X19,9
C.G. Bench
105X8,7,5
1 minute rest
Notes:
Morning weight 185.4. Everything is going fine. Let's see where we are at 10 weeks from now.
2/14/2021
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Weighted Chin Ups
15lbs X 6,5,4,4,4,3,3,3
T-bar
90lbs on bar X32,15
Curls
85X5,5,4,4
1 minute Rest
Notes:
I still hate the fucking Elliptical but truth is I'm able to sustain a faster rate on it so I'm making progress. I ate too much yesterday. My chest is getting bigger and I'm loving it!!!
2/16/2021
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Bench Press
155X18,9,4,4,6,4,5,6
Overhead Press
75X13,8
C.G. Bench Press
110X6,6,5
1 minute Rest
Notes:
Snow storm shut work down so getting an extra day to work out this week. Soooo I think we'll Deadlift tomorrow.
Weight: 186.4 Bench is going good, at some point I'd like to add a warmup before the working sets.
2/17/2021
45 minutes on the Elliptical with the 40lb vest and 10lb ankle weights, highest incline, hardest resistance.
Deadlifts
135X10X10sets
1 minute rest.
Notes:
Got to start somewhere. Once I get going on the deadlifts about the only real thing that will be missing is the Squat, but I would have to back off the weighted Elliptical and I don't want to just yet. Definitely a notch or 2 wider on the belt.
Weight: 187