Ah, good to see old friends still around! @Frank_C yeah, my shoulder will never be 100% unless I get surgery, but I can manage it as long as I don’t get stupid with bench press. I’m feeling pretty good overall. My arthritic joints are a bit annoying, but not as bad as they were 8 months ago. My knuckle joint on my left big toe is swollen and hurts and has reduced ROM, but it doesn’t stop me from running. Nothing is getting any worse since I started taking a boron supplement, and other problem joints, wrists and right ankle mostly, have gotten better. There’s just damage to that joint that won’t heal.
Also, I turned 55 in January, so now I can officially get senior discounts all over the place!
3/30/20 5/3/1 Cycle 1 day 1 Squat/Bench
Warmup.
Squat:
5x45#
5x95#
5x135#
5x185#
10x215#
Bench:
5x45#
5x65#
5x195#
5x115#
10x135#
Superset with chinups 1/2/3/4/5
Bodyweight bar dips: 10/10
Curl superset with standing tricep extension with 45# bar: 10/10
Conditioning: Run 2 x 0.5 miles, 3:00 rest in between. Not timed, really slow but without stopping.
Welcome back Steve good to see ya.
I did the same stupid calorie counting thing. The good thing about it is that I’m more aware of how much or little I’m eating.
How many days a week? and what template of Jims work?
@mortdk Right now I’m doing 1 day on, one day off, with a whole body template of squat/bench one day, deadlift/press the other. I’m going to stick with this until I get back to some heavier weights, and then probably switch templates.
So, today is my wife’s 50th birthday, and our ability to celebrate was underwhelming. Sooo much making up to do once we’re out of this virus mess.
4/1/20 5/3/1 cycle 1 day 2 deadlift/press:
Warmup.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
10x245#
Press:
5x45#
5x65#
5x85#
5x105#
10x125#
superset with chinups:1/2/3/4/5
and
front squats; 3x 45#/65#/85#/105#/125#
DB single arm press per arm: 2x10x40#
superset with bodyweight inverted rows 10/10
Curl superset with standing tricep extension with 45# bar: 10/10
Conditioning: Run 4 x 400m, 2:00 rest between runs. My pace on the runs was 9:49/mile according to MapMyRun, pretty slow but gradually improving, it was over 10:00 mile pace last week.
I may try to do a 5K run later this year if we get back to where we can have interactive sports in a reasonable timeframe. If not, I’ll just do one solo to see how I do, but it’s always better with someone to run against. I may also try another strongman comp this fall if I can get my strength back to the level where I can actually complete all the events.
superset with chinups:1/2/3/4/5/6/7
and
front squats; 3x 45#/65#/95#/115#/130#
DB single arm press per arm: 2x10x40#
superset with bodyweight inverted rows 10/10
conditioning:
2x 0.5 mile run, 3:00 rest between runs. Not fast, just working on keeping a pace that I know I could have kept going, which right now is just slightly better than a 12:00 mile pace.
Curl superset with standing tricep extension with 45# bar: 10/10
Conditioning: Sprint 12 x 100m, 1:00 rest between sprints.
Also spent the last 2 days helping salvage stuff out of my neighbor’s house that burned down 2 weeks ago. Today’s workout was supposed to be yesterday, but after all the stuff I did at the house I didn’t have the energy, so I did the work out this morning before starting back on the house. Exhausted and could really use a massage, damn Coronavirus! I’ll have to settle for bourbon and a hot bath.
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
3x255#
5x285#
Press:
5x45#
5x65#
5x95#
3x115#
5x140#
superset with chinups:1/2/3/4/5
and
front squats; 3x 45#/65#/95#/115#/140#
DB single arm press per arm: 2x10x40#
superset with bodyweight inverted rows 10/10
conditioning:
100m farmer’s walk with 1x35# kettlebell.
10 rounds of kettlebell throw and retrieve (1 left arm shotput, 1 right arm shotput, 1 KB swing throw, 1 KB double overhand throw, 1 kb swing throw from left side, 1 kb swing throw from right side).
100m farmer’s walk with 1x35# kettlebell.
That’s a conditioning circuit I haven’t done in a while, but I always enjoy it. Breaks a good sweat, works on some explosiveness, and save wear and tear from doing nothing but running during this social distancing lockdown.
Okay, with doing full body every day, it only took 2 weeks to go through a cycle. I figure I can keep this pace for a few more cycles, while I’m still in the mode of rediscovering strength and not really building muscle, and then I’ll decide if I wan’t to switch up my split. Added an extra exercise into the squat/bench day for this cycle.
4/16/20 5/3/1 Cycle 2 day 1 Squat/Bench
Warmup.
Squat:
10x45#
5x95#
5x135#
5x185#
10x225#
Zercher squat from pins:
5x45#
5x95#
5x115#
5x135#
Bench:
10x45#
5x65#
5x85#
5x105#
5x125#
10x140#
Superset with chinups 1/2/3/4/5/6
Bodyweight bar dips: 10/10/10
Straight bar curl superset with standing tricep extension with 50#: 10/10
Conditioning: Run 4 x 0.25 miles, 2:00 rest in between. Averaged just under 2:40/quarter according to mapmyrun, so slower than 10:30 mile pace on my quarters. Of course, my legs were a little bit like jello after the squats, but it was my wind that was the limiting factor here.
Everything felt good. Today was the last day of my 2 weeks on-site, so 2 weeks of working from home now.
So, I also bought the neighbor’s house yesterday, they’ve decided to wash their hands of it all and move to Arizona. So I’m now the proud owner of the burnt husk of an old Victorian mansion. These next 2 weeks are going to be a lot of figuring out whether I want to just strip the house for everything of value, or whether there’s enough of it to be worth saving in some form.
Dude, how many horror movies have started with this exact story? Just promise me, if supernatural shit starts going down, you’ll cut your losses and leave.
It’s a beautiful house, and only minimally haunted. The roof is gone, and the top story probably isn’t salvageable, but I might be able to make a good 1 story house out of it.
They are. We’ve been passing friends with the neighbors for 2 years, and helped them out here and there when they needed it. She got a divorce from the husband she was with when she moved there, and got remarried a year later, so she’s been struggling until recently. She was having trouble finding a lasting job here, so the fire was sort of the straw that broke the camel’s back on whether they were going to stick around here.
Yeah, the KB exercise is one of my favorite conditioning exercises, since it also really works on your explosiveness and I normally don’t do enough of that.
I’ve done a decent amount of framing and house carpentry. I can’t run a lathe well and build a nice piece of furniture like my grandfather could, but I’ve put roofs on houses and built a mother-in-law house in my back yard when I lived in California.
I figure, worst case I paid $5,000 for a 1 acre city lot right next to mine, along with salvaging a bunch of nice Victorian appointments, and some really nice cedar siding I can use on my house. Best case I salvage a nice house out of the deal. Of course, ‘best case’ means a whole lot more work for me…
And yes, J, I am definitely a glutton for punishment.
I’ve been spending all my spare time working on houses recently anyway. I have a house out in the country that I did have my daughter, son-in-law and 2 grandkids living in for free for a year and a half. Once I started talking to them about maybe paying rent, or paying back some of the money I spent to move them up here, they bolted back to Florida. My son-in-law is a real piece of work, and unfortunately he’s dragging my daughter down with him. Anyway, I had to rip all the carpet out of that house, replace the floor in one of the bedrooms (not their fault), and clean it up to make it liveable, and now my stepson’s biological dad is living there. I have to put in a bathtub and vanity in the front bathroom of that house this weekend.
Additionally, as soon as it got warm enough I had to finish the deck I put on the house I’m living in, so a few weekends were devoted to that.
On top of that, I have another house here in Burlington in serious need of renovation, that my stepson has decided he wants to live in when he graduates, so I’ve started working on that again, but my stepson claims he’s going to do all the work there… we’ll see how that works out.
Like I said, I’m a glutton for punishment. I will be able to put some time into working on houses during this 2-week stint working from home, though.
Good. You’ll do fine. Over the 31 years I lived in our ancient house, I acquired a fully equipped woodworking shop. Making one’s own antique reproduction molding is a great $ saver. Even made some authentic period doors and windows.
