60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
Overhead press
50X20X4sets
WG Machine Rows
70X20,20,12,9
Tricep pressdown
72.5X14,13,11,11,10,10,10,6
Machine Preacher
150X4,4,4,3
Curls
80X9,8,6,7
Calve Press
400X22,17,15,17
Hammer Ab Crunch
100x17,9,8,7
1 minute rest between sets
Notes:
Morning weight was 185.4 with a 16.8% body fat reading. So basically we need to lose 6 lbs of fat and retain the muscle. I think its going good.
Just got the 4 sets of 20 on the overhead press with the 50lbs, we'll have to jump to 60 lbs next time on the fixed bars, that will get us working. We're really working now with the 100lbs on the ab crunch, that's a hell of a movement.
I have to say that the training now invokes almost no joint pain and that's a good thing. I am shooting for 10 X 14 minutes of thoracic/cervical stretching/week and it is paying off.
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
WG Pulldowns
120X10
140X10
160X7X5sets
CG Pulldowns
120X17,14,11,11
Bench
65X10
95X10
115X10
135X21,10,7,7,7
DB Bench
30X20
35X20
40X20,14,14
Notes:
I remain shocked at how I am experiencing almost no pain now. Hmmm you know I just at this moment realized that I've been on Crestor for a month now and I asked for that one because it reduces c reactive protein. I wonder if the Crestor is reducing inflammation?!?
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
Overhead Press
60X20,20,20,16
WG Machine Rows
85X20,15,12,12
Machine Preacher
155x4
160X3,3,2
Tricep Pressdown
80X10,10,8,7,7,7,8,9
Curls
90X7,6,5,5
Calve Press
400X23,18,15
Hammer abd
120X8,6,5
1 minute rest everything is a super set.
Notes:
I don't know what's going on but I'm starting to feel like a gorilla. It's a really good feeling. I thought about adding the rope to the tricep but since I'm not having any pain with that movement and am progressing I decided to stick with it. Boy the reps fell off a cliff on the Hammer abd crunch at 120, we're going to have to bake there for a while.
I just looked at the record I was supposed to be at 110, no wonder.
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
WG Pulldowns
120X10
140X10
160X10
180X7,7,5,5,5
CG Pulldowns
120X24,20,12,9
Bench
65X10
95X10
115X10
135X10
140X20
145X9,8,8,9
DB Bench
30X20
35X20
40X20
45X19
Notes:
Only 45lbs to go on the Bench LOL. I'm going to eliminate the 65lb warmup that just doesn't do anything anymore. Right shoulder feels 95%+. Felt strong on the Pulldowns. I don't know what is going on but I feel good!!!
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
Overhead Press
80X21,16,12,12
WG row
100X13,13,10,8
Tricep Pressdown
90X10,6,7,7,7,6,6,6
Machine Preacher
165X4,4,2,3
Curls
100x4,3,3,3
Hammer Abd
120X11,6,5,5
Calve Press
400X27,19,16
Notes:
I am liking the first working set 20 rep scheme, it's worked out really well particularly for those movements in which there is some sort of injury impact. I'm inclined to apply it to all the movements. My chest has not looked bigger since I started this back up. 4 working sets per exercise seems to be plenty. This morning I hit the scale at 188 and 17.4% body fat and not saying this is precisely accurate but the target weight is now up to 180.57 and I would love to gain another pound and a half of muscle, but at the same time I don't want the weight to run away from me so I'm going to take a serving of carbs out of the meal plan. And really I don't anticipate putting the Squats and Dead lifts back in probably not till late fall and I probably don't get that additional muscle with out them.
On the arms we've peaked out pretty good on the load so I'll cycle back down to high reps starting next week. Heading out of town for the weekend so a short deload here.
I can not over emphasize the importance of mobility work, whether it's because of injury or forward posture issues, you hate it I hate it, I know, just do it. It makes all the difference.
The other thing as I'm approaching 60, leave your ego at the door, push the reps hard, bring the weight up slowly. Even at 59 the muscles will respond and once you bring up the muscle, they'll take some load off the joints and you can bring up the load a bit.
60 minutes on the Elliptical with the 40lb weighted vest and 10 lb ankle weights
Followed by
Deadlifts
135X10X10sets
Notes:
They pretty much shut us down, I had 2 appointments yesterday, 2 today and have 2 scheduled for Saturday and they want us to defer non urgent issues until after 3/31.
60 minutes on the Elliptical with the 40lb weighted vest and 10 lb ankle weights
T-bar rows
35X10
70X10
95X10
120X10,10,10,6
95X13,10X6sets
Curls
45X10X10sets
Notes:
My knees were feeling the after effects of the first deadlift session. Haven't really been doing anything for the posterior chain. I love free weights. So the last time I did curls like a shit head I pushed it up to 100 lbs and pulled/tore the right rear delt. We'll be using the O bar on those for a while.
60 minutes on the Elliptical with the 40lb weighted vest and 10 lb ankle weights
Deadlift
135X11X10sets
3 minute rest
Notes:
Yesterday I said I would do abs today but yesterday afternoon my abs were cramping. I figure that I'm hitting them indirectly plenty and I couldn't really come up with anything substantial or inspiring to do at home so I decided to repeat the cycle and deadlift.
And just to be clear here regarding my intentions. I'm not looking at this as weightlifting, I'm viewing it as exercise using the weights to get fit, while we shelter in place.
Knees already felt better from the strain of reintroducing the deadlifts.