7/23/24
A1) Pull ups (shoulder width) Bwt x9, x7, x5, x5
B2) Smith machine forward elevated split squats (4 inch) 50lbs plus bar x8, x8, x8 ea
C1) Soleus raises: 50lbs X12, X12, x10
D1) Flat dumbbell bench press: 70lbs (ea) x9, x8, x8
E1) Lying dumbbell curls (30 degree incline): 25lbs each X10, X10, x10
F1): Hanging knee tuck X10, x8, x8
G1) Seated leg curl machine: 90lbs x8, x8, x8
How you tracking mate ?
I am not. Trying to eat more protein than drink beer. Mostly my mornings and afternoons are on the healthier side, then I let my evenings go to shit with over-eating.
7/27/24
A1)Dumbbell lying triceps extension (semi-supinated) 25lbs ea x14, x10, x8
B1) V-Squat Hammer Machine (facing away from pads): 234lbs x8, x8, x8 (tried to keep my back in a good position)
C1) Standing dumbbell 3-way raise 20lbs ea: bent over lateral raise, normal lateral raise, anterior raise x8, x8 each movement
D1) Modified pistol squat from bench (bodyweight, opposite heel on ground) X10 each
E1) Single leg dumbbell RDL: 30lbs (opposite arm) X10, x10- easier on left leg
F1) EZ bar preacher curl: 50lbs X15, X12, x12
G1) Decline sit up (bodyweight) x10, x10, x8
H1) Seated close grip Cable rows: 120lbs X14, x11, x8
8/1/24
Bodyweight: 215.3lbs. (ugh)
A1) Pull ups (shoulder width) Bwt x8, x7, x5, x5
B2) Smith machine forward elevated split squats (8 inch) 50lbs plus bar x8, x8, x8 ea
C1) Soleus raises: 50lbs X12, X12, x10
D1) Flat dumbbell bench press: 70lbs (ea) x9, x8, x8
E1) Lying dumbbell curls (30 degree incline): 25lbs each X10, X10, x10
F1): Hanging knee tuck X10, x8, x8
G1) Seated leg curl machine: 90lbs x10, x10
8/3/24
Started with a few jump rope intervals (60 sec x4) to warm up the body/hit calves
A1)Dumbbell lying triceps extension (semi-supinated) 30lbs ea x10, x7, x7
B1) V-Squat Hammer Machine (facing away from pads): 234lbs x10, X10, x10- still tough
C1) Standing dumbbell 3-way raise 20lbs ea: bent over lateral raise, normal lateral raise, anterior raise -skipped
D1) Modified pistol squat from bench (bodyweight, opposite heel on ground) X-skipped
E1) Single leg dumbbell RDL: 30lbs (opposite arm) X10, x10- easier on left leg
F1) EZ bar preacher curl: 50lbs X10, 60lbs X10, X10, x10
G1) Decline sit up (bodyweight) x10, x10, x8
H1) Seated close grip Cable rows: skipped
Late to the party here and sorry to see you backslid a little. Don’t beat yourself up, it happens to many of us.
Hope you have found your “why”. I am 57 and like others have said I do not want to burden my children/grandchildren and be “that guy” who is sitting in the chair watching everyone run around and have fun.
I am FAR from perfect, but get up every morning and knock out some physical activity, if for no other reason than when my 6 year old granddaughter looks up and says, “Grandpa, can you carry me?” I always want to be able to answer “Absolutely!”
Going to be checking in on you more often. Best of luck to you sir! Keep moving forward.
@OleMan_Fe thank you for the heart felt post. Right now the, “why”, is because feeling healthy feels better in the long run than letting go of one’s health. You’ll be happy to know the switch was turned back on yesterday. Now to find my dietary rhythm…
8/6/24
A1) Pull ups (shoulder width) Bwt x8, x6, x5, x5
B2) Dumbbell forward elevated split squats (8 inch) 60lbs total x10, x10, x8, X15 no weight ea leg
C1) Soleus raises: 50lbs X12, X12, x10
D1) Flat dumbbell bench press: 75lbs (ea) x8, x8, x8
E1) Lying dumbbell curls (30 degree incline): 25lbs each X10, X10, x10
F1): Hanging knee tuck X10, x8, x8
G1) Seated leg curl machine: skipped
First full day of clean eating yesterday over 4 meals. Got about 2300 calories. 210g of protein
Fantastic news. So glad to read this.
8/8/24
A1)Dumbbell lying triceps extension (semi-supinated) 30lbs ea x10, x9, x8
B1) V-Squat Hammer Machine (facing away from pads): 234lbs x10, 254lbs X8, x8, x8- my legs suck
C1) Standing dumbbell 3-way raise 20lbs ea: bent over lateral raise, normal lateral raise, anterior raise -x10, x10 ea
D1) Modified pistol squat from bench (bodyweight, opposite heel on ground) BWT X10, X10 ea
E1) Single leg dumbbell RDL: 30lbs (opposite arm) X10, x10
F1) EZ bar preacher curl: 50lbs X10, 60lbs X12, X14
G1) Decline sit up (bodyweight) x10, x10, x8
H1) Seated close grip Cable rows: skipped
8/134/24
A1) Pull ups (shoulder width) Bwt x9, x7, x5, x5
B2) Dumbbell forward elevated split squats (8 inch) 70lbs total x10, x10, ea leg
C1) Soleus raises: 50lbs X12, X12, x12
D1) Flat dumbbell bench press: 75lbs (ea) x9, x6, x7- fart
E1) Lying dumbbell curls (30 degree incline): 25lbs each X10, X10, x10
F1): Hanging knee tuck X10, x8, x8
G1) Seated leg curl machine: 100lbs X10, X10, x10
Some burning going on for sure…
What are you aiming for in terms of macros ? Seems like you protein is a bit low and your carbs a bit high ?
Yeah, I am just starting slow with tracking, but ideal right now would be about a 40:30:30 split with protein first. My gut is inflating again, but I would prefer daily calories at 2300 right now. Due to weeks of garbage eating and drinking, I am now pretty much hungry all the time. Snacks at work are always there and harder to resist. Huge, fibrous bowls of salad that fill me up are now my best friend.
But step one for me is tracking so I can know where I’m at again.
8/15/24
A1)Dumbbell lying triceps extension (semi-supinated) 20lbs ea x10, 35lbs x8, x8, x7
B1) V-Squat Hammer Machine (facing away from pads): -thing looks broken, so I did High rep goblet squats with 30lbs instead X20, X20, x20
C1) Standing dumbbell 3-way raise 20lbs ea: bent over lateral raise, normal lateral raise, anterior raise -x10, x10 ea
D1) Modified pistol squat from bench (bodyweight, opposite heel on ground) skipped
E1) Single leg dumbbell RDL: 35lbs (opposite arm) X10, x10
F1) EZ bar preacher curl: 50lbs X10, 70lbs X10, X8, x8
G1) Decline sit up (bodyweight) x10, x10, x8
H1) Seated close grip Cable rows: skipped
Biceps have a huge pump. Quads not that bad, actually. They feel worse after step lunges but maybe because the weight is higher.
Given you seem to be down on protein maybe change this to lots of grilled chicken chicken is your best friend right now. Dropping those carbs, especially any sugary high GI carbs and replacing with meat will help with the hunger cravings.
Add the chicken to those huge salads - double bonus!!
I should say my big salad usually has some decent protein included. I don’t usually suffer from not knowing what to do, more the execution of good or right activities. The dopamine hit of a sausage pizza is a tough feeling to forget.
8/14/24
Bodyweight: 214lbs
A1) Pull ups (shoulder width) Bwt x9, x6, x5, x5
B2) Dumbbell forward elevated split squats (8 inch) 70lbs total x10, x10, ea leg
C1) Soleus raises: 70lbs X10, X10, x10
D1) Flat dumbbell bench press: 75lbs (ea) x9, x6, x5
E1) Lying dumbbell curls (30 degree incline): 25lbs each X10, X10, x10
F1): Hanging knee tuck X10, x8, x8
G1) Seated leg curl machine: 110lbs X10, X8, x8
