Dchris's Grappling with Age

Training Training Logs
1524

10/16

.6 mile jog, completed in 3:22.

Pump | Wide Leg Press 8 Reps, Narrow Leg Press 8 Reps, Med Leg Press 8 reps
Stimulate | Leg Press 10 reps
Flutter | Leg Press 16 Reps
Pump | Machine Row 10 reps, Straight Arm Pulldown 10 reps, Machine Row 15reps
Stimulate | Straight Arm Pulldown 10 reps
Flutter | Machine Row AMRAP reps
Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown + Rope Pulldown dropped weight
Flutter OH Tricep Ext 30 seconds

First time lifting since 9/18… Started over wtih workout #1.

3 Likes
1525

10/18 #2

Shoulders pump Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x40lb Das
Stimulate DB OH Press 10x40lbs, DB Lateral Raise 10x15lbs, BB shrugs, BB Plate OH Raise
Flutter Lateral Raises 10lbs - 60 seconds

Lats Pump | Machine Row 10 reps, Straight Arm Pulldown 10 reps, Machine Row 15reps
Stimulate | Straight Arm Pulldown 10 reps
Flutter | Machine Row AMRAP reps

Pump | NG Curl 8x50lbs, Cable Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

3 Likes
1526

Good to see you back at it, man.

1 Like
1527

Thanks man. Trying to stay focused. Still haven’t set up home gym stuff, but it will for sure happen this weekend.

1 Like
1528

10/23 Workout #3

Pump | Camber bar Bench 10x145lbs, Cable Fly 10 reps, 4 Pushups
Stimulate | Camber Bench 10x105lbs
Flutter | Camber Bench 15x105lbs

Pump | NG Curl 8x50lbs, Cable Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown + Rope Pulldown dropped weight
Flutter OH Tricep Ext 30 seconds

50 100lb med ball squats

Home gym is set up. I don’t have a oly bar any more, so used my mixed grip camber for now.

Here’s the setup. Looking forward to hitting the air bike for cardio and leg finishes.

image
image1920×1440 231 KB

1 Like
1529

10/24

Yesterday, went outside three times to jump on Airbike for 60 second sprints, 10 squats with 100lb med ball or 5 pull-ups. Trying not to do too much, but after sitting/standing at my desk for a few hours, it’s nice to get blood flowing and not be so static all day. I’m drinking Surge throughout the day and have 8 bags sitting in the pantry. I’ve been drinking one scoop in the large 1.8L jug throughout day, then two in the same 1.8L around workouts. On off days, I’m drinking the 1.8L throughout day, plus liquid IV powder. I should be much much more consistent now. Really no excuses!

Also, need to stop drinking as much. Maybe 1 day a week vs. 5-6. I’m not drinking excessive, but 1-2 a night.

1530

10/24 workout #4

Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown + OH Extensions
Flutter OH Tricep Ext 30 seconds

Lats Pump | Camber Bar NG Row 10 reps, Straight Arm Pulldown 10 reps, Camber Bar NG Row 15reps
Stimulate | Straight Arm Pulldown 10 reps
Flutter | Camber Bar NG Row AMRAP reps

You’ll notice some different movements in these two blocks. Triceps I combined the stimulate with both rope ext and OH ext. the pump from this was painful. For rows, I don’t have a machine, so used the cambered bar, which gives a much better ROM. Overall like the change here.

I also threw some pull-ups in with knees raised, at the beginning, to grease the groove and hit abs.

1 Like
1531

Pump | Zercher Squat 8 Reps, Zercher NS Squat 8 Reps, Zercher Squat 8 reps
Stimulate | Med Ball Goblet Squat 10x100lb
Flutter | Jump Squat 18 Reps

Pump | Camber bar Bench 10x145lbs, Cable Fly 10 reps, 4 Pushups
Stimulate | Camber Bench 10x105lbs
Flutter | Camber Bench 15x105lbs

Pump | NG Curl 8x50lbs, Cable Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

Decided to use jump squats as the flutter set. Holy F, my legs were on fire.

2 Likes
1532

10/30 #6

50 100lb med ball squats

Shoulders pump | Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x40lb
Stimulate | DB OH Press 10x40lbs, DB Lateral Raise 10x15lbs, BB shrugs, BB Plate OH Raise
Flutter | Lateral Raises 10lbs - 60 seconds

Pump | Camber bar Bench 10x145lbs, Cable Fly 10 reps, 4 Pushups
Stimulate | Camber Bench 10x105lbs
Flutter | Camber Bench 15x105lbs

3.5 mile walk with 40lb weight vest. Needed to clear my head, so went for long walk vs. hitting legs. It felt great and was much needed.

1 Like
1533

10/31

Carried my 35lb kid and his 5lbs of candy for 2-3 miles.

11/1

Pump | Narrow Grip Curl 8x50lbs, Neutral Grips Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown + OH Extensions
Flutter OH Tricep Ext 30 seconds

Lats Pump | Straight Arm Pulldown 10 reps, DB Rows 10x50lbs, Straight Arm Pulldown 10 reps
Stimulate | DB Rows 10x50lbs
Flutter | Camber Bar NG Row AMRAP reps

5 mile walk with 50lb weight vest. Hard day, bad news, decided to not drink and get after it.

2 Likes
1534

11/3 Workout #7

Pump | Camber bar Bench 10x145lbs, Cable Fly 10 reps, 4 Pushups
Stimulate | Camber Bench 10x105lbs
Flutter | Camber Bench 15x105lbs

Shoulders pump | Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x40lb
Stimulate | DB OH Press 10x40lbs, DB Lateral Raise 10x15lbs, BB shrugs, BB Plate OH Raise
Flutter | Lateral Raises 10lbs - 60 seconds

Bumped up the walk to 6miles yesterday. These walks have been great. My whole body feels worked each day. I might up my Surge dose to 3 on workouts and 2 on non workout days.

I need to buy an olympic bar. Leg day is kinda hard with only a camber bar. I did another 50squats with med ball.

1 Like
1535

11/5 workout #9

Lats Pump | Straight Arm Pulldown 10 reps, DB Rows 10x50lbs, Straight Arm Pulldown 10 reps
Stimulate | Camber bar Rows 10x50lbs
Flutter | Camber Bar NG Row AMRAP reps

Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown + OH Extensions
Flutter OH Tricep Ext 30 seconds

Pump | Camber bar Bench 10x145lbs, Cable Fly 10 reps, 4 Pushups
Stimulate | Camber Bench 10x105lbs
Flutter | Camber Bench 15x105lbs

Pump | Narrow Grip Curl 8x50lbs, Neutral Grips Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

5 mile walk, with 40lb vest

1 Like
1536

11/6

Bumped the walk up to 7 miles this evening. Better start losing weight again, haven’t moved since last reported low.

I bought a drop in freezer for the garage. Should be able to buy quite a bit of meat and not rely on grocery runs for steak every couple of days.

1537

Took 11/7 off. Was feeling a bit worn down so had extra scoop of Surge and a bit more food.

11/8

100 Med Ball Squats

Shoulders pump | Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x40lb
Stimulate | DB OH Press 10x40lbs, DB Lateral Raise 10x15lbs, BB shrugs, BB Plate OH Raise
Flutter | Lateral Raises 10lbs - 60 seconds

Pump | Narrow Grip Curl 8x50lbs, Neutral Grips Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

3.5 Mile walk with 40lb vest. The walk was really challenging. Was a sweaty mess and was exhausted. All good, just starting to feel the effects of the cut. Have a long three day weekend getaway with wife and some friends, so workout tomorrow, then off until Monday.

The scale is messing with me a bit, weighed 236 last night before bed and felt great. Then woke up at 239. About to throw it in the trash and just rely on mirror from here on out. haha

1 Like
1538

I stopped weighing myself in Oct of 2019 and it was the best decision. The mirror, how clothes fit, and how the weight is moving IN THE GYM tell far more accurate stories.

1 Like
1539

I’m learning Python and thought it’d be fun to measure my weight, day, and scale report BF% as it changes over a year. Definitely over it. I’ll find another data set to use!

1540

Back from a nice weekend away.

11/14 Workout #11

Pump | Camber Bar Fat Grip Bench 10x145lbs, Cable Fly 10 reps, 10 Pushups
Stimulate | Camber Bench 10x135lbs
Flutter | Camber Bench 15x105lbs

Lats Pump | Straight Arm Pulldown 10 reps, Fat Grip Camber Bar Row 10x155, Straight Arm Pulldown 10 reps
Stimulate | Camber bar Rows 10x155lbs
Flutter | Straight Arm Pulldown

Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown
Flutter OH Tricep Ext 30 seconds

This was a pre-lunch workout in the garage, which is super nice. I’ll have my last meal for day at lunch, then get a long walk this evening.

1 Like
1541

11/16 workout #12

Shoulders pump | Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x40lb
Stimulate | DB OH Press 10x40lbs, DB Lateral Raise 10x15lbs, BB shrugs, BB Plate OH Raise
Flutter | Lateral Raises 10lbs - 60 seconds

Pump | Narrow Grip Curl 8x50lbs, Neutral Grips Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

5 mile walk

11/18 Workout #13
Pump | Camber Bar Fat Grip Bench 10x145lbs, Cable Fly 10 reps, 10 Pushups
Stimulate | Camber Bench 10x135lbs
Flutter | Camber Bench 15x105lbs

Lats Pump | Straight Arm Pulldown 10 reps, Fat Grip Camber Bar Row 10x155, Straight Arm Pulldown 10 reps
Stimulate | Camber bar Rows 10x155lbs
Flutter | Straight Arm Pulldown

5 mile walk

11/20

Pump | Narrow Grip Curl 8x50lbs, Neutral Grips Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown
Flutter OH Tricep Ext 30 seconds

Shoulders pump | Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x40lb
Stimulate | DB OH Press 10x40lbs, DB Lateral Raise 10x15lbs, BB shrugs, BB Plate OH Raise
Flutter | Lateral Raises 10lbs - 60 seconds

7 Mile walk

1 Like
1542

11/21

Didn’t want to, but needed a long walk for mental health. Life’s brutal. 6 miles, 40lbs. Might start walking with 20lb DBs in each hand.

1543

12/30

Still alive… just been a wild month. Immediately following thanksgiving, I was sick for 10 days. Then, had to head back to home state to testify as a witness in a criminal trial (never witness a crime), which took a week. Then was visiting in-laws for Christmas. I did get workouts in, just too busy to log.

Going into new year, here’s my plan:

3 days a week - keeping with workout plan from Darden
2 days a week - BJJ, this is new. Signed up for a class on Monday, as first time in 9.5 years I’m not traveling. I did this about 12 years ago and loved it.
2 days a week - Long walk
2 days a week - .75 - 1.5 mile jog

Might look something like this:

Sunday - long walk
Monday AM - jog 1
Monday PM - BJJ 1
Tuesday AM - Swings 1
Tuesday PM - Workout 1
Wednesday PM - Walk 2
Thursday AM - Jog 2
Thursday PM - Workout 2
Friday AM - Swings 2
Friday PM - BJJ 2
Saturday - Workout 3

Obviously this feels like a lot, but few comments:

  1. Made changes in life to support this
  2. I’ll miss trainings, I know that. Here’s the priority order for missing: Workout, BJJ, Jog, walk, swings.
  • Swings are done throughout morning as sets of 25/50 while working in morning (I’m on CST, with a PST schedule so easy to pull off).
  • Walks are a mental health thing to listen to book/podcast instead of tv, while wearing 40lb vest
  • jog is an easy jog around block, one loop is .74 miles. Goals to steadily increase time and distance
  • BJJ - Would really like to compete. I trained for a year, but quit after a baseball injury flared up.
  • workouts - ordered a new oly bar and leg ext/curl machine for garage. Pretty excited as I now have more equipment than HOA gym.

  1. Diet - I’m spending way too much money, but oh well. Have lamb/steak for dinner. Usually about 1lb of Ribeye/NY with butter and seasoning. Breakfast might be protein waffles or eggs, cheese and toast. I don’t usually eat lunch, as breakfast is at 11am.

  2. Supplements - Continuing with Surge, but will have 2-3 scoops a day.

  3. Goals, in order:

  • lose fat
  • develop in BJJ
  • continue to hit get stronger/build muscle

Also… still waiting to adopt our 3 kids and wife is pregnant with our first natural kid. .

1 Like