I Am Not F&cked: A Log About Hope

Bigger Stronger Leaner Over 35 Lifter
102

You have done an excellent job sir, built some great discipline and an awesome starting point for even more progress for the rest of the year. Well done.

1 Like
103

5/27/24
Thighs split

A1) Leg Press: (warm up sets) 270lbs X8, 360lbs x8, X8, x8
B1) Lying Leg Curl: 120lbs x10, X8, x8
C1) Smith Machine Elevated Forward Lunge (6" step) 50lbs ea x8,x8 ea
D1) Seated Leg Extension: 160lbs X10, X10, x10
E1) Lateral Lunge bodyweight skipped
F1) Dumbbell RDLā€™s: 60lbs ea X10, X10, x10

5 Likes
104

Great progress dude

1 Like
105

5/28/24
Back/Biceps/Abs Split:

A1) Chin-ups BWT x14, x7, x6, x5, x4
B1) Seated Hammer Oblique Abs Crunch Machine: 25lbs X10 fwd, right, left ea x2 rounds
C1) Preacher E-Z Bar Reverse Curls (Narrow) 50lbs X8, X10, x10
D1) Decline Sit-up skipped
E1) Standing Low Cable 3-way Biceps Curls (Two handles) 25lbs wide grip (facing away)X10, narrow grip (facing towards) X10, medium grip facing away X10 super set, 2 rounds
F1)Hanging Knees to Chest Tuck (Wide Grip) X10, x8, x6
G1) Seated Low Cable Row Narrow Grip: 150lbs x8, x8, x8

5 Likes
106

Really well done. Thatā€™s a huge difference. Visually, bodyweight, and blood pressure.

1 Like
107

6/1/24

Bodyweight: 204.4lbs

Triceps/Shoulders/Calves split

Jump rope intervals: 45 sec x5

A1) Dips (Bodyweight) X10, x6, x6, x5
A2) Single Leg Calf Raise w/pause and heel drop X15, X15 (ea)
B1) Seated Dumbbell OH Presses 40lbs (ea) X12, 50lbs (ea) x6, x6, x6
C1) Seated Straight Leg Calf Raise Machine: 235lbs X10, X9, x8
D1)Single Leg Anterior Tibialis Raises w/ band (thin purple thick band) Seated X30, X30 ea
E1) Seated Soleus Raise: 55lbs X10, X10, x10
F1) Dumbbell Bench Press (70ā€™s) ea x6, x6, x6- tweaked my back lifting one of these off the ground (doh)

5 Likes
108

I feel like I did the exact same thing last night. Always fun and I find if I stretch my hamstrings and glutes it eases the lower back pain.

1 Like
109

I messed with this yesterday because I have some sort of tweaked something going on. I think it helped, but of course hard to say as back tweaks seem to come and go for no particular reason.

110

6/4/24
Back/Biceps/Abs Split:

A1) Chin-ups BWT x14, x7, x6
B1) Seated Hammer Oblique Abs Crunch Machine: 25lbs X10 fwd, right, left ea: skipped
C1) Preacher E-Z Bar Reverse Curls (Narrow) 40lbs X15, X12, x10
D1) Decline Sit-up skipped
E1) Standing Low Cable 3-way Biceps Curls (Two handles) 20 lbs wide grip (facing away)X10, narrow grip (facing towards) X10, medium grip facing away X10 super set, 1 round
F1)Hanging Knees to Chest Tuck (Wide Grip) X10, x10, x10
G1) Seated Low Cable Row Narrow Grip: 160lbs x10, x9, x8

I did the exercises I could based on availability of stations today. Extra crowded this morning. Some guys just think itā€™s cool to take 6 minute rest breaks on machines people are waiting for I guess.

4 Likes
111

Thanks for the video- that second sequence looks brutal. I will have to practice.

1 Like
112

6/9/24
Weatherā€™s getting nice. I allowed for some more junk and some alcohol this week but spread it out and kept it under control most days. Bodyweight holding steady at 204.6 lbs today.

Thighs split

A1) Leg Press: (warm up sets) 270lbs X8, 360lbs x8
B1) Lying Leg Curl: 120lbs x10, X8, x8
C1) Smith Machine Elevated Forward Lunge (6" step) 50lbs ea x12,x12, x12 ea
D1) Seated Leg Extension: 160lbs X10, X10, x10
E1) Lateral Lunge bodyweight skipped
F1) Dumbbell RDLā€™s: 60lbs ea X10, X10, x10

Leg strength was a little less as itā€™s been over a week since my last leg workout. I seem to need frequent workouts to maintain strength or Iā€™m just imagining this.

Oh well. I will take a walk and push the lawnmower later.

6 Likes
113

6/11/24
Back/Biceps/Abs Split:

A1) Chin-ups BWT x14, x8, x6, x5
B1) Seated Hammer Oblique Abs Crunch Machine: 25lbs X10 fwd, right, left ea: skipped
C1) Preacher E-Z Bar Reverse Curls (Narrow) 50lbs X8, X8, x8
D1) Decline Sit-up: BWT x5, x5
E1) Standing Low Cable 3-way Biceps Curls (Two handles) 25lbs wide grip (facing away)X10, narrow grip (facing towards) X10, medium grip facing away X10 super set, 1 round
F1)Hanging Knees to Chest Tuck (Wide Grip) X10, x10, x10
G1) Seated Low Cable Row Narrow Grip: skipped

You would think that eating some extra calories and some junk food would give you extra energy reserves. I just feelā€¦tired. Like I could take daily naps. Pollen allergies also beat my ass. Pretty sore thighs, Iā€™m thinking from the Smith machine lunges. I also canā€™t tell if just a few drinks makes me feel this way the day after.

5 Likes
114

6/13/24

Triceps/Shoulders/Calves split

Jump rope intervals: 45 sec x5

A1) Dips (Bodyweight) X10, x6, x6, x5
A2) Single Leg Calf Raise w/pause and heel drop X15, X15 (ea)
B1) Seated Dumbbell OH Presses 40lbs (ea) X13, X10, x7, x5
C1) Seated Straight Leg Calf Raise Machine: 235lbs X10, X9, x8
D1)Single Leg Anterior Tibialis Raises w/ band (thin purple thick band) Seated X30, X30 ea
E1) Seated Soleus Raise: 50lbs X10, X10, x10
F1) Dumbbell Bench Press -skipped
G1) Standing SA Cable Lateral Raise: 17.5lbs X10, X10, x10

4 Likes
115

6/15/24
Back/Biceps/Abs Split:

A1) Chin-ups BWT x14, BWT +10lbs x5, x4, x4
B1) Seated Hammer Oblique Abs Crunch Machine: 25lbs X10 fwd, right, left ea: skipped
C1) Preacher E-Z Bar Reverse Curls (Narrow) 50lbs X10, X8, x8
D1) Decline Sit-up: BWT x8, x8
E1) Standing Low Cable 3-way Biceps Curls (Two handles) 25lbs wide grip (facing away)X10, narrow grip (facing towards) X10, medium grip facing away X10 super set, 1 round
F1)Hanging Knees to Chest Tuck (Wide Grip) X10, x10, x10
G1) Seated Low Cable Row Narrow Grip: skipped (damn Cable hogs)

Legs tomorrow before a Fatherā€™s Day feast, me thinksā€¦

7 Likes
116

Huge tip of the hat to you. Some incredible progress in your pictures and BP. Keep up that great work!

1 Like
117

Thank you, @OleMan_Fe. I really appreciate that. Itā€™s probably harder to think about hard work than actually just plan out your hard work and do it without much thought. That might be the secret.

118

6/18/24
Thighs split (quick and dirty version)

A1) Leg Press: (warm up sets) 270lbs X10, X10, X10, X10, x10
B1) Lying Leg Curl: 120lbs x10, X8
C1) Smith Machine Elevated Forward Lunge skipped
D1) Seated Leg Extension: skipped
E1) Lateral Lunge bodyweight skipped
F1) Dumbbell RDLā€™s: 65lbs ea X10, X10, x10

Air-Assult bike intervals: 2 min easy, 20 sec sprints, 1 min easy, 5 intervals

6 Likes
119

6/22/24
Triceps/Shoulders/Calves split

Jump rope intervals: 45 sec x5

A1) Dips (Bodyweight) X10, x7, x5
A2) Single Leg Calf Raise w/pause and heel drop X15, X15 (ea)
B1) Seated Dumbbell OH Presses 40lbs (ea) X10, 55lbs (ea) x7 X5 x5
C1) Seated Straight Leg Calf Raise Machine: 235lbs X10, X9, x8
D1)Single Leg Anterior Tibialis Raises w/ band (thick aqua green thick band) Seated X30, X30 ea
E1) Seated Soleus Raise: 50lbs X10, X10, x10
F1) Push-ups (Bwt) X10, x7, x7
G1) Standing SA Cable Lateral Raise: 17.5lbs X10, X10, x10 ea

4 Likes
120

6/23/24
Bodyweight: 205.6lbs

Thighs split

A1) Leg Press: (warm up sets) 270lbs X8, 360lbs x10, X10, x10
B1) Lying Leg Curl: 120lbs x10, X8, x8
C1) Smith Machine Elevated Forward Lunge (6" step) 50lbs ea x12,x12, x12 ea
D1) Seated Leg Extension: 150lbs X10, X10, x10
E1) Dumbbell RDLā€™s: 60lbs ea X10, X10, x10

4 Likes
121

7/25/24
Back/Biceps/Abs Split:

A1) Chin-ups BWT x14, BWT +10lbs x5, x4, x4
B1) Seated Hammer Oblique Abs Crunch Machine: 25lbs X10 fwd, right, left ea: skipped
C1) Preacher E-Z Bar Reverse Curls (Narrow) 50lbs X10, X8, x8
D1) Decline Sit-up: BWT x8, x8
E1) Standing Low Cable 3-way Biceps Curls (Two handles) 25lbs wide grip (facing away)X10, narrow grip (facing towards) X10, medium grip facing away X10 super set, 1 round
F1)Hanging Knees to Chest Tuck (Wide Grip) X10, x10, x10

5 Likes