No excuses!!!Quote:
Originally Posted by Altered Beast
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No excuses!!!Quote:
Originally Posted by Altered Beast
6/30/2020
3 mile walk.
Notes:
I've had several runs here at breaking 177 but have been pushed back. I'd like to break through by the weekend but my wife is coming back home this weekend so maybe we'll be hanging out, we'll see. Still I'm off for the weekend so I should be able to find some time to get some work in and push through.
7/1/2020
20 flights on the sledding hill with the 40lb vest ~41:20
Deadlift 205X12 - stopped didn't feel recovered yet.
3 mile walk
T-bar rows
95X10,120X7,7,95X12,15,15,15,13,13
Pushups
40,22,18,13,13,15,15,12,13,12
Notes:
Going to push the deadlift to Friday and probably go just a little bit lighter. The last deadlift session pushed me a bit structurally I just want to be careful here.
7/3/2020
T-bar Rows
100lbs on the bar X 20,15X4sets
Pushups
45,24,16,15,17
1 minute rest
3 mile walk
Morning weight: 176.8
Notes:
Just broke through 177, but we have a barbeque at my wife's brother's tomorrow, social distancing and masks. We'll try and be disciplined.
7/4/2020
9.3 miles walking
Happy 4th!
7/5/2020
20 flights on the sledding hill with the 40lb vest ~38:30
T-bar rows
100lbs OTBX30,22,20,17,16
Pushups
50,24,16,16,16
1 minute rest
3.5 mile walk
It was hot out.
7/6/2020
4.3 miles walking
7/7
4.3 miles walking
7/8
20 flights on the sledding hill
Boxing workout on the heavy bag ~ 29.5 minutes
4.3 miles waling
7/9
4.3 miles walking
7/10
Boxing workout on the heavy bag ~ 23 minutes
4.3 miles walking
Morning weight 178.4 @ 17.9% BF
Notes:
With all the cases increasing throughout the country I've pretty much ruled out the gym so I decided to do a boxing workout for a while and give the weights a rest. I'm starting out with just standard bag gloves but as the joints get conditioned I have a couple of weighted glove options that I can transition to. I'll try to do the boxing workout 3 times a week until I lose the boredom from the limited at home movements. I really need to get a rack and bench for home.
Boxing workout ~ 23 minutes on the
7/12/2020
20 flights on the sledding hill with the 40lb vest and then ran up the sledding portion of the hill without the vest twice.
7/12 and 7/13
1.3 mile walks
Notes:
The lack of variety and lack of weight lifting options has finally sucked the enthusiasm out of me. I just couldn't take it anymore so today I ordered a power rack. Not due to be shipped for a month though but something to look forward to and to build towards. Maybe that will help get my mind back in it. At least with that I'll be able to add bench and squat and pull ups for a much more complete strength training regimen. I'll need to order a flat bench but everything I want is out of stock. I may just have to pick up something for now, but I have a little time.
I have been doing some serious mobility work on my shoulders and spine. I've been doing dead hangs, over the door cervical traction and neck hangs, And everything is feeling massively improved.
There was a player for the Chicago Bears running up the actual sledding hill rather than the steps that we do. It was pretty impressive to see a guy 280lbs+ running up that thing, so we had to give it a go.
7/15/2020
20 flights on the sledding hill with the 40lb vest.
Pushups with feet on folding chair
20,17,15,12,12
T-Bar rows
85lbs OTB X20,20,20,16,14
3 mile walk
Notes:
Flat bench is ordered, we'll just do what we can till the equipment comes in, at the very least have the conditioning to be able to get to it. Saturdays weight 176.6, today 177.4 we keep creeping lower. I did have to eat a little extra yesterday.
7/16/2020
Morning weight: 176.2
7/17/2020
3 mile walk
7/18/2020
1.3 mile walk
7/19/2020
Morning weight: 175.8
20 flights on the sledding hill with 40lb vest ~ 40.5 minutes
Pushups with 20lb vest feet on folding chair
15,12,6X8 sets
1 minute rest
Deadlifts
135X20X5 sets
3 minute rest.
Notes:
Have been adding a serving of protein everyday, mostly chicken breast, weight is still drifting down. Adding some strength stuff back in. Pushups and deadlifts seems like a good combo.
Don't shrivel up on us! =)
You're not kidding. That's why I ordered the equipment, I couldn't take it anymore.Quote:
Originally Posted by Altered Beast
Interestingly the gym sent out an email this morning stating they are discontinuing the group training sessions due to financial constraints. I wonder if they survive this.
Sorry to hear that!Quote:
Originally Posted by Buckfever
On the plus side, if they sell or close you could get some of their equipment for cheap =) There's always a silver lining.
LMAO!!Quote:
Originally Posted by Altered Beast
Gyms aren’t making it out of this for sure. Pretty much everything is opened up here, except gyms. Anytime Fitness has already announced closings. A couple of gyms tried to open and were shut down hard by city governments. Everyone in those gyms working out got $1000 fines. I think it was $500 for working out and $500 for not wearing a mask. Not sure. The mayors sent the police to shut them down.Quote:
Originally Posted by Buckfever
7/22/2020
6 mile run @ 65:47
Pushups with 20lb vest and feet on chair
18,13,8,8,7,6X5sets
T-bar Rows
90X20
95X10,10
120X6X7sets
Overhead press
45X10X5sets
Curls
45X12X4sets
Notes:
Ran to mix it up because of boredom, surprised I got 6 I think it's been a couple years. Right shoulder is still jacked but not as much. Final push 17 days to go and then when the equipment arrives I want to do a clean bulk.
7/24/2020
3 mile walk
Pushups with 20lb vest and feet on chair
24,15,8,6,6,6,6,8,7,8
1 minute rest
Deadlift
140X30,24,20,20
3 minute rest.
Notes:
Quads still sore from the run. Had to eat extra protein last night.
7/26/2020
20 flights on the sledding hill with the 40lb weighted vest ~ 41 minutes
Pushups with the 40lb vest feet on chair
8,7,6,6,4X6sets
T-bar rows
125lbs on bar 7X6sets
Curls
60lbsX7X5 sets
1 minute rest
3.25 mile walk
Notes:
The pushups with the 40lb vest and feet on chair presented a good challenge. I was able to do curls with 60lbs pain free, right shoulder still feels funky but better. Am continuing with the mobility work.
7/27/2020 pm
Lateral raises
5lbsX12X4sets
Bent Over lateral raises
5lbsX12X4sets
Dumbell standing external rotation
5lbsX12X4sets
Front raises
5lbsX12X4sets
Dumbell overhead Press
15lbsX20
1 minute rest.
Notes:
Yesterday when I did the curls the right shoulder felt funky. It felt like there was an imbalance there, as though there is a muscle that is weaker than the others and isn't carrying it's weight. My wife has 5, 8 and 15lb dumbells. So I'm going to work all the movements on the shoulder twice a week as rehab.
7/29/2020
6 mile run ~ 62:21
Pushups with the 40lb vest feet on chair
14,8,7,3,5,4,4,5,5,4
T-bar rows
125lbs on barX10,10,10,8,7
Curls
66lbsX6X5sets
1 minute rest
Light shoulder rehab work.
Notes:
Those pushups with the 40lb vest kicked my ass. I'll tell you I appreciate how difficult it is for folks who are 40lbs over weight. If you put on 40lbs and 15 lbs of it is muscle and have more power that's one thing, but you just put on 40lbs of fat, you're fucked. Just coming up off the floor with the 40lb vest is a task.
7/30/2020
Morning weight: 174.8
Almost there.
gainz!!!Quote:
Originally Posted by buckfever
7/31/2020
Deadlift
185X25,22,16,13
3 minute rest
3 mile walk
Morning weight: 174.4
Notes:
We'll see if the weight bounces it usually does after a drop. I ordered whey isolate for the upcoming clean bulk. I've heard there's a movement towards plant based protein powders, not sure about that though. I want to increase my daily protein intake by 50 grams.
8/2/2020.
20 flights on the sledding hill with the 40lb vest
3 mile walk
8/5/2020
6 mile run @57:57
Pushups
30,20,12,10,8,8,7,7,10,10
1 minute rest
Notes:
Seeing the kids this weekend, taking a week off, will start back up next Wed.
Enjoy! I'd like to take a week off and just sleep 9-10 hours a day, LOL!Quote:
Originally Posted by Buckfever
Sleep would be sooo good!!!Quote:
Originally Posted by Altered Beast
8/7/2020
3 mile walk
Deadlifts
190X25
205X18,13,11
3 minute rest
Notes:
Decided last minute to get some deadlifts before taking off, to keep the momentum going.
25 rep deadlifts ☠️ what kind of crazy pills did you take?Quote:
Originally Posted by Buckfever
8/12/2020
20 flights on the sledding hill with the 40lb vest.
Pushups
20,20,20,18,13,11,10,11,10,11.
1 minute rest.
Yesterdays weight: 174.6
Notes:
I decided to skip the running and get back on the hill with the vest which is more of a strength workout. So for the legs twice on the hill and once a week deadlifts till the equipment comes in. I think pushups twice a week trying to up the rep count on the 10 sets. I'll have to get some other stuff in for the upper body. Added a protein shake in the morning and extra protein at the end of the day ~ 250 calories/day.
8/14/2020
3 mile walk
Deadlift
205X25,15,12,12
3 minute rest
Notes: 4 sets, brutal.
8/15/2020
Email from Titan - Power rack is shipped!!!
I want to get on the bench so bad.
8/16/2020
20 flights on the sledding hill with the 40lb weighted vest.
Pushups
40,24,16,13,11,10,10,10,13,10,10
1 minute rest
3 mile walk.
Notes:
Good pump on the pushups. The vegetable based protein powder coffee shake left me nauseous on the hill.
8/18/2020
Morning weight: 174 @ 17.1% bodyfat
Notes:
Finally hit the goal weight which basically was my college weight. I still have 5lbs of fat I could lose if I really wanted to be shredded, but I don't need to get lighter, I just need to regain some of the muscle that I've lost and keep the weight steady. Abs look good, but there is still some fat behind the obliques and the lower abs still have a little bit of fat, but that seems to be thinning out, there is a visible vein running down my lower abs so it ain't much. I started the leaning out part of this journey on March 25th 2015 @ 202.2. On May 11th of that year I went for hydrostatic bodyfat testing at the university of IL. The results were 197.2 @ 21.72% body fat. I took readings before and after with my body fat scale and there was a setting that gave exactly the same reading, so I've been using that as a guideline.
28.2lb weight loss, ~ 10lbs of muscle lost. I don't know how much muscle I can get back. 5lbs would be ideal, but even just a few 2-3 lbs would be good and I definitely feel I can do that.
That's the next goal, to put on some muscle. Equipment arrives tomorrow so it's good timing.
Git r dun!!!
8/19/2020
20 flights on the sledding hill with the 40lb vest @ 36:54
Pushups
50,15,10X8 sets
1 minute rest
Notes:
Had the vegetable protein this morning and it made me slightly nauseous again. I drove out to the range this morning so it didn't affect my workout, that was a good time on the hill.
I could not recover after that first set of fifty pushups with only the 1 minute rest. Hopefully we'll be benching soon.
The first of the packages of the power rack arrived today. The second arrives tomorrow and the bench is supposed to be here Monday. I also ordered a couple of 10lb olympic weight plates for which I was raped, but I need them. I had to remove some shelves and move the deadlift platform to get things ready to setup the power rack. The Titan power rack uprights are ridiculously stout.
I was scheduled to run today but once I hit the 174 my mind is all about putting on 5 lbs of muscle.
8/21/2020
20 flights on the Sledding hill with the 40lb vest @ 36:03
Pullups
7 sets of 3
T-bar Rows
70X10
95X10
100X10X3sets,8,8
Curls
45X12X4sets
1 minute rest
It was so nice to work out in the basement with the cage. The only thing is to figure out what workouts to get in given my schedule. I for sure need to focus on the upper body because I lost a lot there.
8/23/2020
20 flights on the sledding hill with the 40lb vest @ 35:06
Pushups
20X5 sets,15,13,12,12,13
Standing Overhead Press
45X12,10X4sets
Seated Dumbells french press
5lb dumbbells X20X4sets
Notes:
Mobility issues on the seated French press so only 5lb dumbbells this time. Bench is shipped but does not arrive till friday.
8/26/2020
3.75 mile walk
Pullups
4,4,4,3,3,3,3
T-bar Row
95X10
120X7X5sets
Chin ups
3,3,3
Curls
50X15,12,12,9
Notes:
Too hot for the hill today. Added the chin ups, really stretches the lats. I got all kinds of mobility issues. I really would like to add a shoulder day, just a bunch of light stuff with dumbells.
8/28/2020
4.25 miles walking total
Pushups
20X5sets,16,14,14,14,12.
Notes:
Been too hot for the hill but we'll get back on it tomorrow. Still no bench.