Liking the work I see in here!
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Liking the work I see in here!
2/26/2020
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.
You’re tri’s have to be dead after that!
I should be doing 2 tricep exercises. Maybe I'll add the rope.Quote:
Originally Posted by Cellardweller
Sounds like GAINZ to me!Quote:
Originally Posted by Buckfever
2/28/2020
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?!?
3/1/2020
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.
Feeling like a gorilla is a good thing =)
3/4/2020
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!!!
3/6/2020
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
Overhead Press
70X23,20,14,14
WG Rows
90X18,14,11,13
Tricep Pressdown
87.5X6,7,8,8
Changed stations
90X6,6,9*,8,7,7
Machine Preacher
160X6,5,3,3
Curls
90X8,5,4,4,4
Calve Press
400X25,20,17,14
Hammer Abd
120X9,6,5,4
1 minute rest between sets
*Longer rest.
Notes:
Yeah things are going pretty good.
3/8/2020
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
WG Pulldowns
120X10
140X20,13,8,8
CG Pulldowns
125X15,9,8,8
Bench Press
95X10
115X10
135X10
145X18,8,5,5,5
DB Bench
30X20
35X20
40X20
45X22
1 minute rest
Notes:
Not bad.
3/11/2020
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.
You’re kicking behind in here Buck. 20 rep sets crazy
Lots of work in here!
3/17/2020
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.
So I'm going to work out twice daily from home.
Like Altered Beast puts it: Get some!!!
That's a lot of appointments! Thanks for the shout out =)
3/18/2020
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.
3/19/2020
60 minutes on the Elliptical with the 40lb weighted vest and 10 lb ankle weights
Pushups
20,19,16,10X7sets
Overhead press
45X15,18,15,15,13,12,12,10,12,12
1 minute rest.
Notes:
I'm literally sore everywhere just because the movements are different. Not sure what I'm doing tomorrow but weighted sit ups for sure.
Sore = G A I N Z!!!
3/20/2020
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.
For some reason, I'm really loving all this work.
3/21/2020
60 minutes on the Elliptical with the 40lb weighted vest and 10 lb ankle weights
T-Bar
35X10
70X10
95X10
120X10X5sets
120X7X5sets
Curls
50X10X10sets
1 minute rest
Notes:
Rear delt still healing. I need some smaller plate weights, but we'll make due for now.
3/22/2020
60 minutes on the Elliptical with the 40lb weighted vest and 10 lb ankle weights
Pushups
20,19,18,17,16,12,10,10,10,15
Overhead Press
50X20,15,12,12,12,10X5sets
1 minute rest
Notes:
I'm going to tighten the meal plan, really just be more strict, it's easy to snack due to boredom given the circumstances.
3/23/2020
60 minutes on the Elliptical with the 40lb weighted vest and 10 lb ankle weights
Deadlift
165X10X10sets
3 minute rest
Notes:
I used 35s and 25s so a slight deficit. I had to go that way because I set up a buddy for deadlifts in his basement and gave him the 5s and 10s. I checked walmart to order some but by the time I actually decided to pull the plug they were sold out. The slight deficit is a good movement though.
7 days of doubles in the books. I have some administrative work this Thursday and we have a full day of meetings on the 31st and they'll decide then on when they pull me back in and in what capacity, so I got another full week and maybe 2 more who knows, so we're going to keep this train going.
I've been complaining about not having enough time to workout, no excuses now.
I tightened up the meal plan yesterday, basically I didn't cheat and no doubt I'm feeling hungry from boredom.
Diet just became way more important now that the gyms are closed. Sounds like you’re ahead of the game Buck.
3/24/2020
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
T-Bar Rows
35X10
70X10
95X10
120X12,12,11,10,10,9X5sets
Curls
50X15,14,11,10X7sets
Notes:
Just grabbing some reps. Rear delt is getting better.
3/25/2020
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
Pushups
20X4sets,17,12X4sets,18
Overhead Press
50X20,15,13,12X6 sets,10
Notes:
9 days of doubles in the books. I keep grabbing reps. Like many feeling the shortcomings of the home gym, should of bought a power rack etc but mostly not having smaller increment plates for the smaller movements. Necessity being the mother of invention I dug through gear and pulled out some 2lbs and 3lb wrist weights. That's the weight per pair but I was able to easily secure them to the end of the Olympic bar so with those and the 2.5lb plates that I do have I can add 10lbs to the bar. I also have the 10lb ankle weights that I use on the Elliptical so with all that it's 20Ibs and I have a little more flexibility.
Only issue so far is I'm hungry, but better weather coming this weekend and I'll add an hour walk to the days to combat the boredom.
3/26/2020
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
Deadlift 175X10X10sets
3 minute rest
Notes:
Slight deficit on the Deadlifts because of using the 35lb plates. Crazy how much more taxing that movement seems with the deficit. I did manage a 2.25 mile walk late afternoon yesterday and I also finally successfully tightened the meal plan.
Day 10 of doubles in the books!!!
3/27/2020
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
T-Bar Rows
35X10
70X10
95X10
120X15,12,12,10,10,10,9X4 reps
Curls
60X12,10,10,10,10,9X5sets.
1 minute rest
Notes:
I really like the improved range of motion on the t-bar with the 35lb plates. Still hungry but eating more vegetables and I think I'm back down. Rear delt still a problem on the curls but better overall.
3/28/2020
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
Pushups
30,26,24,20,15,15,15,14,14,14
Overhead Press
55X15,12,10X8sets
Notes:
The pushups have come up real good, I think I'll add the 20lb vest next time. I think once you can get 30 reps on a movement it's mostly endurance at that point. Continuing with the mobility work and have added some shoulder stuff. Going to try and grab a walk today. Stay safe out there!!!
3/29/2020
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
Deadlift
185X10X9sets,12
3 minute rest
Notes:
So I wasn't paying attention just kind of grinding out the sets and then I look at the log and thought I'd done 10 sets. So I tear it down and set it up for T-bar rows for tomorrow glance at the log again and I only see 9 sets. So we set it up again and do twelve to make up for the longer rest. I do not find this easy 10 sets of 10 reps from a dead stop, even with just 185, it becomes as much a mental exercise as a physical one.
13 days of doubles, I work Tuesday might take that day off, might not, we'll see.
3/30/2020
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
T-Bar Rows
70X20X7sets,15,20,15
Curls
55X17,11,11,11,10X6 sets
1 minute rest
Notes:
Dropped the weight on the T-bar and focused on higher reps. That was a little too light we'll up it next time. I want that first set or 2 up near 20. Rear delt keeps getting better but not perfect. 14 days of doubles, probably will skip tomorrow, looks like it's going to be a rough day.
4/1/2020
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
Pushups with 20lb vest
21,20,17,14,13,12X5sets
Overhead Press
55X20,15,11,11,11,12,11X4sets
Notes:
Yesterday was a tough day. We had a lot of meetings on Sunday and Monday going over the Cares act and discussing what was the best course of action in terms of looking after the interests of our staff and yesterday I had to furlough my star employee. She's far better off by us going this way but it certainly was not what I wanted to do and it's never comfortable, but I brought her in to do it face to face and it went well.
But that meant that it was on me to do all the end of the month administrative work with almost no help. Yesterday I rose at 5 am knowing what was coming and finished my day at 8:53 pm. Suffice it to say I skipped the workouts yesterday but given it had been 14 days of doubles it was probably a good thing.
First day of pushups with a vest and I was worried about the range of motion and how that would feel but at least with the 20lb vest that was very comfortable and I needed the extra load. I want to get the first rep up to 30, before I try the 40lb vest. I seem to have found a groove on the overhead press and am engaging the triceps more to lock out the movement. I'm out of weight on the overhead press but I do have the 10lb ankle weights so maybe we start using those too now.
4/2/2020
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
Deadlift
190X10X9sets,12
,
3 minute rest
Notes:
Might of been 11 sets of deadlifts, I think I forgot to mark one down but we'll call it 10 to stay honest. The deadlifts were easier, I think mostly because I'm getting better at them. Still very tough mentally to grind out 10 sets of 10 deadlifts. The first 4 go easy athen you realize schit I got 6 more.
Morning weight:184.8 and no doubt it's because of the lighter loads that I'm working out with and some loss of muscle. Thing is that I feel like I'm getting in great shape and actually since I'll be on this for another month I'm going to go ahead and keep this going and slim down now for the summer.
4/3/2020
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline
T-Bar Rows
75X20X6sets,18,15,12,12
Curls
55X20,12,10,8,8,8,10,9,9,9
Notes:
We'll see about tomorrow, have to work. Rear delt still lingering. Walked 2.875 miles yesterday and plan to do the same today.
4/4/2020
Pushups with 40lb vest
18,12,8,7,6,6,7,7,8,6
Overhead Press
55X20,16,11,11,10X6sets
Notes:
Took a little bit of adjusting to tighten up the straps on the 40lb vest for it to work but in the end it worked well. And that's all we can do in terms of adding load to the pushups but that's fine we'll just grab reps from here. After that I was burned out for the overhead press but next time should be better on those.
This morning 185 and 16.7% body fat. We're on the summer cut. Thinking we're back full throttle at work on May 2nd and whenever that is we'll be back logged so want to get it done now.
4/5/2020
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
Deadlift
205X10X10sets
3 minute rest.
4/6/2020
60 minutes on the elliptical with the 40lb vest and 10lb ankle weights, hardest resistance, highest incline.
T-bar Row
95X24,15,15,15,12,10X5 sets
Curls
55X22,12,10X4 sets,9X3 sets,10.
1 minute rest
3.5 mile walk.
Notes:
3.5 mile walk yesterday and today, something to do to fight the boredom. First day the right rear delt felt markedly better.
That elliptical has got to be smoking when you’re done
I feel the inflammation start to enter my knees when he posts that, LOL!!!!!!!!!!!!Quote:
Originally Posted by Cellardweller
Quote:
Originally Posted by Cellardweller
This is a Precor Elliptical and the movement is very smooth. Of course even with the 40lb vest and the 10lb ankle weights I still don't come anywhere near your guys size so the load isn't that bad at all. I think the sledding hill is much harder, got to switch to that soon.Quote:
Originally Posted by Altered Beast