I had a nice nap today. I started detailing my Mini Coupe, still finding deer blood. It could have been worse, we have moose.
So today I felt good, recovered from Thursday. I did a Tabata workout (as always I use a Schwinn Airdyne):
5 minute warm up
8 rotations (as before 20/10) 4 mins
4 minute cool down
The workload in the mid segments is increasing.
On to Monday then!
Nice constancy my dude.
Howâs the hernia? I had mine fixed back in July of 2022. I didnât realize how much pain I was in till I had it fixed. I do BJJ and at times it was just excrutating. Iâd have to take a break from rolling and go in the back and push it back in.
You really should look at having it fixed. Youâll be on 4-6 weeks of light duty, but after that youâll be fine. If you donât have it fixed itâs only going to get worse.
Keep up the good work!
Laâ
Hello,
I did not realize people paid much attention to my posts.
Status quo on the hernia. My MD checks it. I decided the Ab Bench might be just to bit of a gamble. Pull overs are off the table as well. I know a PT in town, I might stop by to see if he has any abdominal exercises that wonât exacerbate the situation, but at least keep it contained and my midsection strong.
I am not a BJJ practitioner, but I do work through the first two levels of Wing Chun, and attend class on and off. No issues with that.
I have been experimenting with an ab stimulator. I am not going ape shit with it, just a mild contraction. But I am resigned to having it repaired eventually.
I appreciate you dropping in and thank you for the information and help.
Friedrich
3.18.24
Back to my âusualâ workout. I have added bands and dumbbells. Transitions were slow, but this was better than last Thursday.
Leg Press L6+120 lbs+blue bands 10-11-10
Seated Row L6+110 lbs+orange bands 10-10-10
Shoulder Press L5+10 lbs 10-10-10
Lat Pull Down L6+blue band 12-11-12
Triceps Ext. 30 lbs 10-16-11
Biceps Curl 30 lbs. Dumbbells 10-6-10
Dead Hang L6+30 lbs. 75 seconds
Ab Stimulator L6 15 minutes
Ab Stimulator 5:00 AM L5 15 minutes
I have not used free weights as a stand alone in? The curls, though 30 lbs. dumbbells feel heavy. The triceps ext. was from behind the neck. Two sessions of the Ab Stimulator as the directions suggest. I also have a umbilical hernia belt on the way. After reading redsol1âs post yesterday I realized I could push my belly button back in as well.
Aside from a bit lengthy, a good workout today. If no Airdyne, see you Thursday.
Friedrich
Tabata tonight,
5 minute warm up
4 minute alternating 20 secs/10 secs
3 minute slow down
Pedaled on the Airdyne.
Sideways of course.
Good workout. I am sticking with this for awhile. Saturday will be leg press day. I need to kick more resistance in the dip.
This is a good program.
Edit: My sauna crapped out. So I found one for sale, new. I am going to miss that sauna. I have had it 22 years. This new one has all sorts of bells and whistles. I hope it is not like trying to operate a vhs machine.
I spent everyday from Thursday, until last evening, trying to configure a better way to do what I am doing. (Still Living Longer Stronger) The best plan is to join a gym. But, right now gym prices here are outstanding. Anyway, I am still working on getting things more streamlined. I spent yesterday afternoon at the local CAL Ranch buying bolts, nuts, and washers. I got home and put the Soloflex together. I can leg extend and perform seated military press with weight discs, as well as rows.
Meaningful loads need to be reached, some exercises landed on 30 reps, but the experiment moves on:
Leg Ext Soloflex
Leg Curl Total Gym
Toe Raise Total Gym
Seated Row Soloflex
Seated Military Press Soloflex (Soloflex Shock Rings)
Grip Facing In Pull Down Total Gym
Skull Crushers Total Gym
Inverted Curls Total Gym
Time. 16:54
Too many reps on some, but a good pump. I should have some DOMS tomorrow.
Take Care
I woke at the usual time this morning, but my wife was working. I stayed later than normal before leaving for work. I have two Alsatians. So leaving them alone for as little as possible is good. I put down a cup of San Francisco Bay Coffee Company French Roast and got on the saddle and rode the Airdyne for a Tabata session.
This is what happened:
5 minute Warm Up
8 alternative 20 second hard/10 second backed off
4 minute cool down
It went quick. After hopping off I felt good. Hats off to French Roast I guess.
An off topic, Alsatians are pretty fearless. Something spooked mine while they were outside. They stuck to me like velcro. It was odd.
Anyway, tomorrow!
A rare AM workout. I am traveling this evening and wanted to get todayâs session in. Maybe this is why they are rare:
Soloflex Leg Ext 70 Lbs. 10-20-15
Leg Curl L2 + 25 lbs. 10-10-10
Toe Raises L6 + 50 lbs. 10-25-10
Soloflex Seated Row 70 lbs. 10-15-10
Soloflex Seated Military Pres + Ora and Yel Bands 10-11-13
Total Gym Neutral Grip Pull Down L6+80 Lbs. 10-10-10
Total Gym Skull Crusher L5 + 20 lbs. 10-6-10
Total Gym Inverted Curls L5 + 20 lbs. 10-11-10
Time 20:06
I used orange and yellow Soloflex shock rings on the seated military press, hence the ora and yel.
Using the free weight on the Soloflex has been a good decision. Now I want to start adding free weight to the seated military press, starting light. My shoulder does not hurt lifting, but it snaps and pops during the day.
My arms felt like they wanted to do something other than skull crushers and curls, maybe go back to bed.
Usually I will put down a cup of coffee pre-workout, but I woke a tad late. I skipped that. I think I felt it.
I get home early enough Monday after my shuttle ride to exercise again.
Everyone take care, see you Monday!
Well, spending the weekend in Ogden for Easter. The Paris of the Mountain West. But, unlike where I live, Ogden has sidewalks. So, I have been walking. My hips have been cramping. But not horribly. It has been sometime I have walked just to walk as opposed to Airdyne-ing. That was the deal with the neurosurgeon, when I could not walk, the rods went in. Next week when I go in I can tell him the walking is good.
April 1, 2024
After early eveningâs cluster fudge I need to get better organized or fork over the $30 for the PTâs Nautilus. Maybe the four hour shuttle ride wore me out. Yet, after my Lyrica kicked in I was good to go. Mostly.
Leg Ext. + 70 Lbs. 10-20-10
Leg Curl L2 + 20 Lbs. 10-15-10
Calf Raise. L6. + 120 Lbs. 10-22-10
Seated Shoulder Press + Soloflex Green Bands 10-10-10
Pull Down Palms In L6 + 120 Lbs. 10-12-10
Skull Crusher L6 + 10 Lbs. 10-8-10
Inverted Curl. L5 + 10 lbs. 10-10-10
After the Calf raises I realized I was counting in my melon. After years of SS I count seconds well, but it still pissed me off. I then turned the metronome on.
At the end I realized I left the seated row out of sequence. That ruined that exercise for me.
The skull crushers I forgot to drop from level 6 to 5. I thought, âGoddamn that is heavy!â. Well a level makes a difference.
I know, pumps mean nothing, but I still had a good one.
Tabata Night
5 minute warm up
8 twenty second/10 second rotation
3 minute cool down
All pedaled on the Schwinn Airdyne
5:35. AM
Good workout!
Leg Ext. 70 lbs. 10-25-10
Leg Curl Level 2 + 20 lbs. 10-14-10
Seated Row + 70 lbs. 10-21-10
Soloflex Seated Shoulder Press. Green shock rings 10-11-10
Lat Pull Down/Biceps Curl. L6 + 120 lbs. 12-12-12
Skull Crusher L5 + 10 lbs. 10-12-10
Inverted Curls L5 + 10 lbs. 10-10-10
Ab Stimulator Level 7 15 minutes
Efficient, figured out a few bugs. Weight needs to be increased on a few lifts. Probably one more workout on other lifts before an increase in resistance is warranted. Two Tabata sessions a week and my wind is better.
Looking forward to Monday.
As a note on my
The hernia seems to be better. I can push it in, but he feels firmer. I am not doing any ab movements. I am using that ab stimulator, and possibly it is strengthening the muscles around the hernia to keep it under control. Hopefully.
One last post on my thread today. A dead horse topic, but since it is my thread, wellâŠ
Why? Because I think a hats off is deserved without all the convoluted scheisse that for some reason attended the original post.
I, along with others who have, again congratulate Drew Baye on his NPC Daytona success. I watched his transformation over the months leading to the competition and he was prepared. He worked hard.
You may not like how he prepared, you my not care that he apparently took TRT (it was not a tested division), whether he did or not, that is his business. He did not do cardio. But looking at his competition, I would say Baye was one of the more ripped. Not the biggest, but he had striations that were enough to make one jealous.
Regarding his diet, I believe he cut calories. I do not think he ate âspecial foodsâ, or cut much out regarding different food, I think he ate less. I am guessing more information is available on his private web forum.
If I understand correctly, after Daytona Drew Baye competed in the Badger State NPC Championships a couple of weeks later. I do believe he was just as successful in that competition.
Thatâs the deal. Congratulations Drew, and keep at it.
I feel good this afternoon. I put in a Tabata workout on my wifeâs exer-cycle, instead of my Airdyne. The change of medium was good.
5 minute warm up
4 minutes (8 rotations) of âworkâ
4 minute cool down
It got the job done.
April 8, 2024
Soloflex Leg Ext 70 lbs. + yellow shock rings 10-17-10
Leg Curl TG Level 2+ 30 lbs. 10-15-10
Soloflex Seated Row 70 lbs.+ yellow shock rings 10-13-12
Soloflex Shoulder Press green+yellow shock rings 10-11-12
Lat Pull Down/Biceps Curl TG L6+130 lbs. 10-13-10
Skull Crushers TG L5+ 10 lbs. 10-12-10
Inverted Curls TG L5+ 10 lbs. 10-11-10
16 mins
Ab Stimulator Module 6 L9 15 minutes
I started this on my Kindle. I hate typing on my Kindle.
I have the Soloflex set up so I can transfer more exercises to it. One anyway. Unlike the Total Gym I can load unlimited free-weights (for me anyway) on the leg extension, seated row, seated military press, and then use the elastomers or shock rings for the lat pull down. The Total Gym was the tool that helped me recover from the COVID, not being able to get out of my car, getting winded walking from my car to class, sleeping in my class, walking like I was 100, not being able to reconfigure my Soloflex, I was to weak to lift the goddamn parts. (My students were courteous, they knew the old man had nearly made it to the hospital.) It fixed that stuff. It is time to move on and up. The next goal, Nautilus Nitro at the PTâs.
Great work in here. Sounds like you have and are still going through a lot and still are able to put a good workout together and get it done.
Next time I think about complaining, I wonât. 
Thanks. I complain plenty. Feel free!
I do appreciate the stop in.
April 11, 2024
Nitro Back Ext. 60 lbs. 10-20(?)-10
Nitro Leg Ext. 70 lbs. 10-15-10
Nitro Leg Press 140 lbs. 10-20-10
Nitro Leg Curl. 60 lbs. 10-15-10
Nitro Incline Chest 50 lbs. 10-12-10
Nitro Row. 70 lbs. 10-15-10
Nitro Shoulder Press 30 lbs. 10-10-10
17 minutes
I signed up for a 3 month gig at the PT a couple of miles down the road. A big improvement in equipment. I always forget how smooth Nautilus Nitro is. Of course now time under load, and resistance needs to be re-established. Sleeping like crap. My body starts working at 3:30 AM. Like my water pill says time to pee.
On another note, going back to the high-jacked thread. Someone asked if a heart rate in a âcardioâ zone could be sustained for 20+ minutes using a HIT workout?
Well yes, but you have to go back to the original Nautilus approach, and pre-Nautilus workouts Arthur Jones was promoting in the 70s and 80s. Casey Viator excluded, Jones was pushing bodybuilders and collegiate and NFL football players through grueling workouts in the early 70s. I think of the US Military Academy workouts and the Miami Dolphinsâ training camps, which come to mind.
Gary Bannister touches on them in his works. I believe Ellington Darden does as well in either the Nautilus Book or The Nautilus Bodybuilding Book. Maybe both. To be blunt, I think it would be a rare individual who can physically and mentally sustain such a program for long. I have written before, my summer of Nautilus in 1981 was mentally a challenge. Heading to the studio, I knew what was in store.
