1/24/2022
Morning weight:190.4 @21%
Hanging neck stretch: 14 minutes
Traction: 7 minutes
Door jam stretch: 2X1 minute
Calories: 2109
Protein: 129 grams
Almost there on the meal plan just a little undisciplined.
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1/24/2022
Morning weight:190.4 @21%
Hanging neck stretch: 14 minutes
Traction: 7 minutes
Door jam stretch: 2X1 minute
Calories: 2109
Protein: 129 grams
Almost there on the meal plan just a little undisciplined.
1/25/2022
Morning weight: 189.8@21.1%
Finally! And just what we want, a slow trickle down.
Git R Dun!!!Quote:
Originally Posted by Buckfever
1/25/2022
Hanging neck stretch: 14 minutes
Traction: 7 minutes
Door Jam stretch: 2X1 minute
Calories: 2129 Protein: 163 grams!!!
1/26/2022
Morning weight: 188.8@20.8
Maybe a little dehydrated, I'll make sure to get 2 quarts of water today.
1/26/2022
#1
Deadlift
with the 35s
150X16,12,16,12,16,12,16.
#2
Bench
135X10X5sets,8,8,8,7,8
2 minute rest
So ring finger on ring felt a little stretched out so I went to pinkie on ring and that felt better. On the third set I banged my head on the bar so I raised the J-hooks a notch. Except for that this bench session went WAY better. I started to put in the arch and retraction automatically and the bar path started feeling real smooth and accelerating. Also the shoulders are really happy now. I just wasn't paying attention before.
Calories: 2179 Protein: 150 grams
Went a little over on the calories to bump up the protein.
Hanging neck stretch: 21 minutes
Traction: 28 minutes
Door Jam stretch
90 degrees 2X1 minute
In the bench press retracted position: 2X1 minute
I have added a little aerobics and I mean very little. A 3 minute boxing workout. 10 jabs, 10 rights, 10 left hook to the head, 10 overhead right, 10 left hook body-left hook head, 10 left right, 10 left right left.
Been doing it every day just to get the heart rate elevated a little and for the athletic component and balance.
2+ quarts water today to make sure I'm not dehydrated.
I told my wife get bikini ready by the summer, because I'm going to be shredded!
YES SIR!!!!!!!Quote:
Originally Posted by Buckfever
LOL, be careful now! Comments like that can be big bear traps! I can hear her saying, "Are you saying I'm fat???" =)
Quote:
Originally Posted by Altered Beast
I hear you but that isn't the issue. The issue is that I'll get shredded and then she'll get self conscious, because she thinks she should be in better shape. Personally I don't like the girls too skinny. That's their issue, but I don't want that getting in the way of fun. Covid is going on too long. Time for fitness and fun!!!
I agree on all fronts!Quote:
Originally Posted by Buckfever
The whole covid thing only carries on because the countless masses of sheep keep complying. Yes, plenty are standing up and resisting and there are HUGE protests worldwide, but so many are still complying and just doing what they're told no matter what. Since that is the case, governments around the world continue to abuse their power.
Long day late start to eating. I feel like a stuffed pig right now.
Calories: 2091 Protein: 125 grams
1/28/2021
Morning weight: 190.4 @21.1%
Going to reduce the calories to 2000 starting today, I need the rate of change to be just a hair higher. I was looking at some of the videos that Chris Bumstead has put out on his meal plans talk about discipline!!!
I want to exceed where I was 2 summers ago and I don't want to have to do a hard cut later so I'll take off a little more from here.
1/28/2022
Pullups
6,4X4sets,3X5sets
T-bar
100lbs on barX24,18,12,9
Curls
65X13
70X7,6,6,7
2 minute rest
I think the weights are starting to get heavy enough so that I'll start moving away from the 10 sets on a movement.
1/28/2022
#2
Overhead Press
65X10
95X10,10,8,8,8
65X15
Tricep extension Barbell behind the neck
50X8 grip too wide
50X15X4sets,17
Nice pump on the triceps, I like these. I am thinking to add this to the Bench workout now that I'm dropping down the # of working sets. You know push day, pull day.
1/29/2022
Morning weight yesterday and today: 190.4@21.1%
Will give it a week at 2000 calories/day and cut back more if it doesn't drift down. I think it will though.
Calories: 1981 Protein:144 grams
1/30/2022
Morning weight: 190.2@21.2%
Squat
135X10
185X10
225X10
245X8
275X4X3sets
225X11
Calve raise on LP machine
275X23,16,16,15
Hammer abd Crunch
90X18,10,8,7
2 minute rest
Pump set on the squat was tough.
1/30/2022
Bench
135X10
140X10
145X10
150X8
155X6
160X4
165X4
170X3
175X3
180X3(lots left in the tank)
145X11
2 minute rest
5lb increments were too small, but I didn't know how it would go. I could've kept going but it was a ridiculous amount of sets. Form is much better but it's not burned in yet, I do have to force myself sometimes to keep the bar path correct. I don't understand why I did that there's so much more power when the bar path is correct.
Got to keep with the mobility work. For sure I've got some muscles now but the fat behind the obliques is disgusting IMO. I need to be patient but that's got to go.
1/31/2022
Yesterday calories:2446 Protein:158 grams
Today morning weight: 189.8@21%
Usually I have to force myself to eat, I was hungry yesterday. Probably should be eating a little less on the days I'm not working out, especially since I'm doing doubles on my days off from work and those days probably require a little more.
9 weeks in now, we're past the conditioning phase, we'll see how we do from here, still targeting the 4th of July. I want to see where we can take it here at 61.
Thinking to do the 3 minute boxing workout after work 4 days a week.
Got a new chest stretch for you. Try holding an unloaded barbell on your chest and slowly move it up to your neck.
I'll try that.Quote:
Originally Posted by Cellardweller
Morning weight: 189.8@21%
2 days in a row, so that's good trending down, but I understand why people do a hard cut rather a very gradual one. It's really challenging to thread the needle.
Yesterday my whole body was sore. Finally getting into some weights that are really taxing the muscles, slept almost 9 hours which is very rare for me.
Yesterday 24 minutes of stretching/traction and the 2 minutes on the door jam stretch. Keeping up with the mobility work. Just keeping the damage on the right side of the spine by the shoulder blade at bay. As long as I can keep that from impinging that will be the key to continued progress.
Deadlifts tomorrow, the first real workout on those past the conditioning phase.
I really prefer back and bis at the gym. Pullups t-bar and curls are good movements but I can't do enough reps on the pullups to really pump them and even with the 35s I find the range of motion on the T-Bar to be lacking. Also in terms of the biceps I really prefer to smash them on the machine preacher first and then the regular curls or cable curls become very effective. I'm going to wait a bit more for omicron to fall off but in a few weeks I'm going to switch to that.
I think the barbell Tricep extension behind the neck works really good for me so not really feeling that the tris are suffering.
How are you measuring your BF levels? Just curious.
Keep up the good work!
I have a bodyfat scale with 2 different settings and I went for hydrostatic BF testing at the University of Illinois. I took my BF on my scale before and after and one of the settings was exactly the same, so I'm using that as a guide. I don't pretend that it's that precise but it gives me an idea. If I get really lean again I may go back and get dunked again.Quote:
Originally Posted by Altered Beast
Kind of a diet disaster last night. Omicron has caused so much disruption at work and we're starting to get steamrolled. 10 hours days are not easy, anyway I called ahead and asked if we could have some food ready. Beyond burgers, which are ok but not a lot of protein for the calories especially from what should have been the primary protein source.
calories: 2176 Protein: 80 grams
ugh!
Morning weight: 190.4@21.1
Feeling a little dehydrated. I'll fill up the 2 quart pitcher and make sure I get through it today. In addition to the workouts, we got some shoveling to do today!
2/2/2022
Morning
Deadlift
with the 35s
135X10
165X10
185X10
205X10
220X7X5sets
Afternoon
Pullups
4,5,4X8sets
T-bar rows
105 on bar X 15,12,12,12
Curls
65X10,7X4sets
2 minute rest
That's all the weight I have with the 35s on the deadlift, will go with the 45s next time. One of these years I'll pickup a couple more 35s. Hard to assess the pullups but the form was good for sure. Weak on the curls, don't know why.
Okay time to shovel snow!
Morning weight: 189.4 @20.9%
Yesterday calories:2041 Protein 117grams
wed/thurs mobility work: hanging neck stretch 22 minutes, traction:35.3 minutes door jam stretch: 3X1 minute
Did the 3 minute boxing workout last night, crazy how winded I got from that. I need to do that more often and definitely add some aerobics down the road. But right now sticking with the lifting 6 times per week and staying on the meal plan and the mobility work.
2/3/2022
Calories 1914 Protein: 157 grams
Hanging neck stretch 15.5 minutes
Traction: 20.5 minutes
Door jam stretch 1 minute
Boxing workout: 3 minutes
2/4/2022
Morning weight: 189@20.9%
#1
Bench
135X10
145X10
155X10
165X8
175X6
185X4
195X3
155X8
#2
Overhead Press
65X10
95X10
115X4X4sets
85X12
Barbell Tricep extension behind neck
55X10,12,10X3sets
2 minute rest
Did not like the bar speed on the overhead press with 115. Probably a little too heavy. Would have liked a little more volume on the bench but ran out of time.
Calories: 2024 Protein: 97 grams
Stretching and traction: 36.5 minutes
Door jam stretch 2X1 minute
3 minute boxing workout.
It's kind of funny but at 61, I can still bang. It's very good to get the heart pumping a little and the athletic component is good for me, balance and coordination.
Morning weight: 189.2@20.8%
It's just starting to happen now where I'm leaning up very slightly but maintaining some muscle so there's some thickness on display. That's what the goal is. I want to look lean but thick lean not skinny lean. I don't want to just be abs.
I just need to make sure not to get hurt. I'm definitely getting stronger so it's tempting to move up and I can but it has to be done slowly. I need to go up a little bit but also bake at a level and grab reps to build up structural strength which takes longer.
Being older the difference between the the top end strength and what you can rep out at is much tighter. Need patience and discipline.
Need to do better on the sleep and protein too.
Got to keep with the mobility work to keep impingements at bay.
There's time. Very intrigued by where I can be by the 4th of July.
Abs? I think I had those when I was 4 LOL. Seriously it sounds like you have it together right now. Stay on track
This is the year!!!Quote:
Originally Posted by Cellardweller
Got the Lettuce tacos ingredients yesterday!!!
2/6/2022
Morning
Squat
135X10
185X10
225X10
245X8
275X5
295X2
225X4X4sets all reps paused
Calve press on LP machine
280X25,20,13,14
superset with:
Hammer Abd Crunch
95X16,10,7,7
2 minute rest
Afternoon
Pullups
7,5,4X5sets
T-bar
weight on bar
107.5X12
120X10
132.5X8
145X6X3seets
Curls
65X12,9,7,8,7
2 minute rest
Notes:
My primary focus remains to not get hurt. Just tested the 295 on the squat to let the structure feel the load. I'm old and stiff so I decided to backdown and do 4 sets of pauses with 225 to let the weight stretch things out in the bottom and also to work on strengthening that part of the movement. That went well legs feel swole!
295 is more than 100 lbs over your body weight. That’s a good squat and you did a double.
Lettuce tacos were a big hit. I just forgot to pick up a tomato to dice up as an extra topping. Next time.
/\ This!!Quote:
Originally Posted by Cellardweller
Ok I got a new favorite
8 ounces 93% lean ground turkey
1 onion ~ 200 grams chopped
Mint and Salt
Combine and make 2 hamburger patties
Cook on high in skillet sprayed with pam and covered
~ 4 minutes per side want the onions browned well
It's a lot of onions and it's absolutely delicious.
with Ketsup on a bun.
Sounds very tasty!Quote:
Originally Posted by Buckfever
Morning weight: 189.6@20.9%
Morning:
Deadlift
Using the 45s now - no deficit that's why the jump.
135X10
185X10
225X10
245X8
275X5X4sets,7
2 minute rest
Afternoon:
Bench
135X12
145X8
155X6
165X4
175X4
185X3
195X3
205X2(failed at 3)
160X7X4sets,6
2 minute rest.
Notes:
I'm real diligent on the mobility work now so I'm not going to post it. Right side impingement is there, but I'm keeping it at bay with the consistent mobility work.
I feel a little fat. I'm bringing the calories down to 2000. Probably wind up eating the same amount but some days I'm not hungry and I feel like I'm forcing myself to eat and other days I'm hungry and I run out of calories, so I need a little more flexibility. The macros are sufficient on the meal plan, I've tweaked it good now so the protein is significantly higher.
2/10/2022
Morning weight: 189.6@20.7%
So 2 years ago I got down to 16.8% but still had some fat behind the obliques so this year I want to shoot for 1% less bodyfat. That calculation says I need to lose 11 lbs of fat hopefully I can put on a few more lbs of muscle and not have to lose that much weight. I am however NOT going to sacrifice muscle if my body does not cooperate. But we got an early start so I'm optimistic.
Nothing fancy the plan is to get a little stronger and then up the volume by grabbing more reps at the higher weights.
Come April we'll add a daily walk after dinner to burn some calories.
Yesterday 2031 calories but only 107 grams of protein. I was lazy and didn't cut the buns and ran out of calories. I'll do that later this morning.
Yesterday we butterflied Chicken breast and marinated with grey poupon dijon and some equal packets to sweeten. That was really tasty.
I have to say with upping the weights slightly and with the volume, I'm sleeping pretty damned good. Maybe just need to sleep a little bit more.
The amount of mobility work I'm doing is insane, Hanging neck stretch, cervical traction, door jam stretch and dead hangs. Everyday and 2 times on my days off and I think as an older lifter that becomes an essential part of being able to keep the impingements at bay and sustain progress. I've just finally come to accept that reality.