Probably a wise decision. Diabetes and high blood pressure appear to be major risk factors at this point.
It’s cool you still have something to progress on at home, though; that should help keep motivation up
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Wanted to post a catch up and why I took a break from posting
Initial break was due to a lot of travel around the holidays (we go 1500 miles to see family).
New year kicked in and I was still working out, just not logging.
In March I came down with a nasty bout of acute pancreatitis (second time through, this time caused by a certain diabetes medication). Spent 6 days in the hospital right before all the COVID crap hit the fan. I would only wish pancreatitis on my very worst enemies, worst pain I’ve ever felt.
Spent the next few months trying to stay away from people as much as possible, doing some video workouts from Beachbody (hey - they seemed to work a fairly well), and working with my doctors to get meds in line.
Now that I am feeling pretty good, getting back to what I like doing most.
08/13/20 5am
15 minutes yoga
8 minute meditation
Nutrition - breakfast
1 cup nonfat Greek yogurt
1 scoop protein
1 pepper jack cheese stick
1 can Coke Zero
Think I am going to start adding in some afternoon cycling to help with cardio and leaning out a bit. I don’t run because it just flat out sucks.
Since I am home for the next two weeks (working from home due to my kids getting a cough and fever (They started daycare 1.5 weeks ago) and company policy dictating I have to clear 2 weeks with no symptoms or subject my kids to repeated COVID brain scratch testing) I decided to work out this afternoon too
Workout:
Beachbody 22 min hard corps “Cardio 1”
Honestly, not a bad cardio workout minus the instructors annoying love of burpees.
Don’t have a home gym so my options are limited and I (somehow) got grandfathered into Beachbody on demand by being an early adopter (for my wife) and only had to to pay once in 4 years.
08/14/20
18 minute yoga
So. Threw my back out moving sandbags this morning. Will be going to the chiropractor ASAP on Monday.
Went to the chiropractor this morning for a good adjustment. Back is doing much better and is now mostly sore instead of painful.
Workout
30 min yoga focusing on stretching out the back.
Positive note: yoga is helping with mental health and reducing anxiety a lot.
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Missed a couple of days
Aug 20th:
Yoga 45 minutes
August 21st
Attempted surfing with my 12 y/o son. That is crazy tiring.
August 22nd
30 min bike ride towing 80 lbs of toddler and 4 year old
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August 26
30 min P90X3 yoga
August 28
37 min yoga
Finally got my gym membership activated (oddly, the Anytime Fitness by me has the best overall selection of weights for the area).
Starting a cycle of Push/pull/Legs
September 14 - Push Day
Warm Up:
1 x 35s incline dbell bench 20 reps
1x 35s incline dbell flyes 15 reps
3x70lbs incline dbell bench 1x12, 2x8 3-X-1 tempo (3s eccentric, explode up, 1s hold at top, no lockout)
Machine Flyes - 1x100-15, 2x130-11, 1x100-14
Bodyweight Dips, 3x11
Dumbbell shoulder press, 3x55-8,7,7 no lockout at top
Tricep Rope pressdowns 2x80-12, 12, 1x drop set starting at 80 down to 20.
Also, I am curious what insulin will do to my muscle building goals. I am on insulin due to diabetes and want to know what other benefits i may get from it.
Sept 15 Pull
Lat Pulldowns strict form - 1 warm up set, 1x120-12, 2x140-9,8, 1x120 - 11
Seated Hammer Strength Rows - 4x180 (90 each arm independent) - 9, 9, 8, 7
Dumbbell Pullovers - 4x80 - 9, 9, 8, 7 - These are one of my favorite exercises and I seem to be the only one doing them at the gyms i have attended the last 10 years or so.
Preachers Curls - 3x50 lb EZ-bar - 12, 10, 10
Rope Hammer Curls - 2x80-12, 1x80 to 20lbs drop set.
Workout time ~41 minutes
Glad you made it back into the gym!
I just scanned through your log, I’m an engineer with a bunch of kids too LOL, though I’m kind of at the opposite end of the size spectrum from you.
Based on your screen name, do you design cyclone systems for particular separation by chance?
Best of luck in your training!
I am big, but I wouldn’t call myself too out of shape (see my post in the August Check in thread). Definitely some fat pounds to lose or “convert” to muscle (my bet is about 15 lbs fat to get to where I want to be). I have always been a big dude, was 245 as a sophomore in high school.
No, the “Cyclone” part is because I am an alum of Iowa State University (The Cyclones).
I am aerospace engineer by trade.
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Cool! That’s what my oldest son wants to be. He’s six, but if you met him you’d believe he will become one.
I didn’t mean anything negative about size, I’d rather look like you than like me! Just that I’m naturally scrawny and weak, with tiny little wrists and knees, so while I’m kinda dad-bod right now it’s on the tiny end of the spectrum at about 183lbs and 6’0.
Yeah, I haven’t been 183 since the 7th grade, lol
Nutrition so far today
Preworkout:
Built “Energy” Gel (good preworkout, 100 cals, 15g collagen protein link for information only - no affiliation)
Ronnie Coleman Signature Series Stack NO Shot (preworkout supp)
Ronnie Coleman Signature Series Agmatine (500 mg)
Green Tea extract
Post Workout/Breakfast
Jalapeño peanuts
Jack Link’s Beef Stick
Muscle Pharm Combat Whey 1 Scoop
5g creatine monohydrate
1 medium apple
2/3 cup celery (or so - not actually measured)
Morning Snack
1 medium Apple
2 Large Hard boiled eggs
Lunch:
1.5 Mexicali Chicken Patties (chicken burger with peppers, pepperjack cheese and spices - 12g fat, 8 carbs 40g’s protein)
1 cup sweet peppers - raw
1/2 cup frozen, unsweetened strawberries
.9 oz peppered beef jerky.
Mid afternoon meal
Spicy Beef Teriyaki with cauliflower rice (healthy choice frozen thing)
Nutrition pretty on point today until wife decided to have Chinese for dinner:
Mongolian Beef with Rice - no clue on the calories but probably too many. Went with it in the spirit of what @Voxel posted in another thread.
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Good on ya! Hope it was tasty
September 16
Leg Day
Preworkout Nutrition
Built “Energy” Gel (good preworkout, 100 cals, 15g collagen protein
Ronnie Coleman Signature Series Stack NO Shot (preworkout supp)
Ronnie Coleman Signature Series Agmatine (500 mg)
Green Tea extract
1L water
Light Warm up sets - leg extensions, bodyweight squat
Leg Extensions - 1x120-13, 3x140-11,10,10
Lying Leg Curls - 4x100-10,9,9,8
Leg Press (Strict - Full ROM) - 3x406-11,9,9
Calf Raises on Leg Press sled - 3x300-11,10,10 (2 seconds eccentric, 2 seconds concentric)
Goblet Squats - 1x62lb Kettlebell - AMRAP (didn’t count)
Rest Periods during my workouts are shorts (~45seconds)
Note: Avoiding barbell squats for the time being to avoid re-aggravating my back injury.
Post Workout Nutrition/Breakfast
1 scoop Muscle Pharm Combat Whey
5g Creatine Monohydrate
Overnight Oats (1/2 cup unsweetened almond milk, 3/4 nonfat greek yogurt, 1/2 cup old fashioned oats, 1 tsp stevia - mix well and store in fridge overnight)
Built “Boost” Hydration/vitamin formula
Mid-Morning Snack
1 cup celery sticks (roughly)
1 apple
Lunch:
Healthy Choice Frozen Meal - Spicy Beef Teriyaki with Cauliflower Rice
Mexicali Chicken Patty
Edit - still hungry so had small pack of peanuts too.