Buckfever's Journey

[Buckfever]

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.


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.

[Altered Beast]

How are you measuring your BF levels? Just curious.

Keep up the good work!

[Buckfever]

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.

[Buckfever]

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!

[Buckfever]

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!

[Buckfever]

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.

[Buckfever]

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

[Buckfever]

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.

[Buckfever]

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.

[Buckfever]

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.

[Cellardweller]

Abs? I think I had those when I was 4 LOL. Seriously it sounds like you have it together right now. Stay on track

[Buckfever]

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!!!

Got the Lettuce tacos ingredients yesterday!!!

[Buckfever]

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!

[Cellardweller]

295 is more than 100 lbs over your body weight. That’s a good squat and you did a double.

[Buckfever]

Lettuce tacos were a big hit. I just forgot to pick up a tomato to dice up as an extra topping. Next time.

[Altered Beast]

295 is more than 100 lbs over your body weight. That’s a good squat and you did a double.

/\ This!!

[Buckfever]

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.

[Altered Beast]

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!

[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.

[Buckfever]

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.