Good training and good on you for posting pics.
Have you thought of some very simple non cardio type cardio?
Dave Tate wrote about doing some mobility stuff-
5 to 10 minutes work before training
rotating between say 3 or 4 moves
add that up at the end of the week and you have another 30 to 45 minute ‘cardio’ session
kettle bell or db or plate swings-
yes they can be taxing but they are not as hard on the body as other stuff
Nice foray into the complexes! Gotta second what Gborlase said, good on you for posting pics…Im in your corner brother, Im really rooting for you.
KMC - Thanks. I started looking through Dave’s articles here; gonna take me a while to read them all. I definitely will want to add in some stuff like that before long, probably. One article I read yesterday made a lot of sense, saying just pick up some weight (plates, DBs, whatever), and walk around with it. Brilliant! I think I’ll be buying some KBs too; my YMCA doesn’t have any. Not sure what the training environment in PA will look like for me yet, but between all you guys, the articles on here, the rest of the netz and good old ingenuity I’ll figure something out.
Matty - Ya know, it’s funny how I don’t really know any of you guys (in person), but knowing you’re in my corner is a real boost. Man, I appreciate that, as well as being able to see the things you’re all doing. I’m learning ALOT. FWIW, until yesterday on your thread, I never knew it was a bad thing to yell a little on a lift. I just kind of did it naturally and thought it meant I was putting out max effort! That goes into the category of “open your mouth and remove all doubt” ;). Thanks, man.
Dude an occasional grunt or groan on a grinder or max lift is more than appropriate, I think its the constant screamers that scream douche IMO. lol
Laid up & lazed around last night; tried to make up for it this morning:
Bike 5 min
Lat Pull Down - 120x15,15,12
Squat - 115x12,12,12
SLDL - 115x12,12,12
Leg Extension - 100x13,15,14
Leg Curl - 100x15,15,15
Flat Bench/Lat Pull DonnyTabata
Bench 70x31
Pull 70x30
Bench 70x26
Pull 70x30
Bench 70x27
Pull 70x25
Bench 70x23
Pull 70x25
DonnyTabata time 14:30
Rowing Machine 15 min
Total time 1:27
Going earlier like this is more of a grind; need to try to go in the evenings, much more motivated then.
It takes guts (no pun intended) to put your “before” pictures out there. But it will make the “after” pics that much more awesome.
You can make this happen. We’ll help if we can. Or post hot babe pics. Whichever you prefer.
[quote]giterdone wrote:
It takes guts (no pun intended) to put your “before” pictures out there. But it will make the “after” pics that much more awesome.
You can make this happen. We’ll help if we can. Or post hot babe pics. Whichever you prefer.
[/quote]
Thanks. As you can see from the pics, there’s plenty of gut here to go around! For help, if you can’t make it by to pick the weights up for me, posting hot babe pics is always a nice substitute…
Seriously, today’s work:
Bike 5 min
Lat Pull Downs 120x15,15,13
Flat Bench 135x15, 165x12,9
T-Bar Rows 97x15, 132x15,15
Incline DB Flyes 40s x11, 35s x12,12
DonnyTabata, 21 minutes
Squat 70x15
OHP 45x25
Squat 70x15
OHP 45x25
Squat 70x12
OHP 45x20
Squat 70x12
OHP 45x20
Elliptical 15 min
Total time today, 1:26
Bit of an upset stomach today. It must be mad it’s going away? Low weight high rep squats played hell on my Tabata time, had to take too many breaks to get my breathing back under control. I think that’ll mediate a little over time, but I’ll probably start mixing in some other movements at less weight or at BW, as I can see muscle fatigue becoming a bit of an issue. For now I’m leaving it alone, so I can have a chance to really see how my body responds. Good news right now is, 10 workouts and 17 days back in the gym, I’m still alive, my lower back pain has all but disappeared, my posture has improved a bit, tying my shoes is getting easier (I’m ashamed to say that had become difficult. Indicator, anyone?). The bad news is I’ll probably continue to gain weight for a little while before I start losing, today I came in @305. TBH though, I’m much more concerned with gut inches than anything else, so.
Thanks, guys.
Ever think about adding 2 exercises to your complex, like Squat, OHP, Inverted Rows and pushups?
Good work in here. Keep in mind it’s a marathon and consistency is what its all about. Much respect for your service to our Country. Thanks.
Agree, love the accountability. Consistency will be your best friend. Whittle away!!!
Oh and I actually give mostly moans and grunts, but have yelled a few cuss words *flutters lashes
[quote]Up wrote:
Oh and I actually give mostly moans and grunts, but have yelled a few cuss words *flutters lashes
[/quote]
Is it getting hot in here?? You stop that, you.
OK, so tyr, when are you going to quit smoking? Pneumonia is your body trying to tell you something don’t you think?
Times 2 brother , T your just going to have to try alittle harder and keep quiting. If you quit yesterday then quit again today and so on til you are a hard core quiter. What wait a minute, ahhh you get the idea.
[quote]giterdone wrote:
[quote]Up wrote:
Oh and I actually give mostly moans and grunts, but have yelled a few cuss words *flutters lashes
[/quote]
Is it getting hot in here?? You stop that, you.
OK, so tyr, when are you going to quit smoking? Pneumonia is your body trying to tell you something don’t you think?
[/quote]
NOT what I meant at all, serious on the noise but BSS are the devil and hard. Besides the noise goes along with the cracking of my old body, ha!
AGREE TY QUIT AGAIN TODAY!!!
Good work in here and much respect for posting befores. Just stay the course and you will reach your goals.
[quote]MattyXL wrote:
Ever think about adding 2 exercises to your complex, like Squat, OHP, Inverted Rows and pushups?[/quote]
3rd day in of doing 2 movements 4 times each, I’m thinking 4 movements 2 times each DOES sound more realistic. Good idea, thanks.
Old Man - Thanks for the kind words & sound advice.
Up - Thank you also; moaning and grunting in my threads is perfectly acceptable, but you may have to curtail the eye lash fluttering…
Git, Dude, Up - You’re all right, I should quit smoking. Problem is, I don’t want to. Until or unless I actually want to quit, I just won’t. I’ll be allright though, and I most definitely DO appreciate your concern. Thanks.
Today’s work:
Elliptical 5 min w/u
Lat Pull Down - 120x15,15,12
Hiser Shrug - 135x12,13,15 (I really liked these)
Calf Raise - 130x15,15,13
DB Triceps Extension - 35s x15,12,12
Hammer Curls - 30s x15,12,10
SLDL/BB Row complex, 17 minutes
SLDL 70x20
BB Row 50x30
SLDL 70x16
BBRow 50x25
SLDL 70x15
BB Row 50x25
Rowing Machine 15 minutes
Done
Under the weather a little bit since yesterday; not too bad, just nausea and achy. The last 2 sets of my complex are missing, just ran outta gas muscle wise. Gonna take Matty up on adding in some more movements to the complexes, only lift 3 days, with the other 2 just being various cardio (boring) go back through my plans and revamp to give a little more rest to muscle groups between use. Thanks again for everyone’s kind words, ya’ll are a treasure.
Good work in here.
Try kettlebell swings and sprints on the bike/elipical.
And a very Quick story: My Dad smoke from 15-61 (2 packs a day) won’t happen to me kind of guy. He had a Stroke while driving his Semi. Luckily no one was hurt but he had to stop driving the Semi. My father,Mother, oldest Brother and his Wife all stopped the Day after the Stroke happenend. He passed away 4 years ago due to Lung Cancer. Please don’t be like my Dad, he was 70 and never seen my Son…
This is one occaison I would like to you a Quitter!
Lift Strong,
Rick
[quote]tyrfryer wrote:
Today’s work:
Elliptical 5 min w/u
Lat Pull Down - 120x15,15,12
Hiser Shrug - 135x12,13,15 (I really liked these)
Calf Raise - 130x15,15,13
DB Triceps Extension - 35s x15,12,12
Hammer Curls - 30s x15,12,10
SLDL/BB Row complex, 17 minutes
SLDL 70x20
BB Row 50x30
SLDL 70x16
BBRow 50x25
SLDL 70x15
BB Row 50x25
Rowing Machine 15 minutes
Done
Under the weather a little bit since yesterday; not too bad, just nausea and achy. The last 2 sets of my complex are missing, just ran outta gas muscle wise. Gonna take Matty up on adding in some more movements to the complexes, only lift 3 days, with the other 2 just being various cardio (boring) go back through my plans and revamp to give a little more rest to muscle groups between use. Thanks again for everyone’s kind words, ya’ll are a treasure.[/quote]
Way to get it done. Not a big fan of cardio either, I call it the necessary EVIL. Keep charging HARD.