Quarantine Body Be Gone

Training Over 35 Lifter
201

2.2.22 weight: 224.4

Foam Roll and Stretching
Tabata on Air Assault Bike
15 minutes Air Assault Bike
20 Burpees (hammies are really sore and tight)

202

2.3.22 weight: 226

A1. Machine Chest Press 3x12
A2. Pulldowns 3x10
B. Reverse Incline DB Hammer Curls 3x8
C. Crunches 3xF

203

2.7.22 weight: 223.8

A1. Trap Bar Deadlift 3x6
A2. Overhead DB Carry 3x60 yds
A3. Burpees 3x10
Done back to back with as little rest as possible.

B1. Bar Curl 3x8
B2. Hollow Body Hold 3xF

C1. Jump Rope 20 jumps
C2. Pushups 5 pushups
I lost count of how many rounds of this I did, but it wasnā€™t a whole hell of a lot. This whole workout was humbling. Iā€™m really out of shape.
Side note: After having the ablation on my heart, my resting heart rate was about 65-70. Since I had Covid at the beginning of January it is running 95-101. Fortunately, I have a scheduled appointment with my cardiologist this morning so I can get that checked out.

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204

Do you weigh yourself at the same time every day? Under the same ā€œconditionsā€ (i.e. after doing 1 & 2)?

205

Yes. Get up, empty the bladder, brush my teeth, empty bladder again, weigh.

206

In that case, Iā€™m surprised by that 226 from 4d ago.

Looks like your weight is slowly moving down though; slow is the sustainable way to go.

207

Pretty sure I had Papa Johnā€™s the night before the 226. Pizza always makes me hold a lot of water.
Iā€™ve started intermittent fasting. Eating between about 11:30 and 5:00 during the week and trying to go a little longer on the weekend if I can. And Iā€™m trying my best to exercise some portion control.

208

Sounds like a workable, sustainable plan, good for you!

And remember, even if youā€™re ā€œonlyā€ successful 80% of the time, as long as you stay the course long term, you will succeed. Never beat yourself up over minor lapses. My .02.

1 Like
209

2.8.22 weight: 223.2

A1. PushPress 3x8
A2. Farmers Walk 3x60 yds
A3. Box Jumps 3x15
done continuously

B1. Lying DB Triceps Ext 3x8
B2. Butterfly Situps 3xF

C1. Air Squats
C2. Pushups
5 rounds of 10 each

1 Like
210

2.9.22 weight: 223.2

10 minute Air Bike
Tabata Air Bike
10 minute Air Bike
Bunch of stretching.

211

2.10.22 weight: 224
A1. Front Squat 3x6
A2. Suitcase Carry 3x60 yds each arm
A3. 63lb Kettlebell Swing 3x10

B1. Handing Leg Raises 3x8
B2. Standing DB Hammer Curl 3x6

C. Burpees 2 minutes (forgot to count how many)

Had a tough day eating yesterday. I got off track early and never corrected. Today is a new day.

2 Likes
212

2.11.22 weight: 222.0

A1. Floor Press 3x6
A2. Farmers Walk 3x60 yds
A3. Air Bike Sprint 3x20 seconds

B1. Rope Pushdowns 3x10
B2. Palloff Press 3x10

C. Bar Complex x 3
Pushups
Bent-Over Row
Romanian DL
Hang Clean
Front Squat
Military Press

I really like this workout structure. Itā€™s definitely getting my heart rate up and Iā€™m sweating even in the cold garage. I did realize this morning that I donā€™t have any back work in it, so Iā€™m going ot add that into the B block next week.

1 Like
213

2.12.22 weight: 221.6
Quick back work that I missed this week
A. One Arm Kneeling Pulldowns 3x10
B. Reverse Inc DB Row 3x12
C. Straight Arm Pulldown 2xF

214

2.14.22 weight: 222.4 (was at 220.4 yesterday before my Super Bowl indulgences.)
A1. Trap Bar Deadlift 3x6
A2. Overhead DB Carry 3x60 yds
A3. Box Jumps 3x10
Done back to back with as little rest as possible.

B1. Bar Curl 3x8
B2. Hollow Body Hold 3xF
B3. Underhand Pulldowns 3x10

C1. Jump Rope 20 jumps
C2. Pushups 10 pushups
4 rounds

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215

2.15.22 weight: 223.4 (still swinging up from Sunday, I think)

A1. PushPress 3x8
A2. Farmers Walk 3x60 yds
A3. Burpees 3x10
done continuously

B1. Lying DB Triceps Ext 3x8
B2. Butterfly Situps 3xF

C1. Air Squats
C2. Pushups
5 rounds of 10 each

1 Like
216

2.16.22 weight: 219.6 (first time under 220 in over a year)

Tabata on Air Bike
Stretching
Foam Rolling

2 Likes
217

Congratulations!

1 Like
218

2.23.22 weight: 223.6
A1. Floor Press 2x6 really slow
A2. Machine Chest Press 2xF
B. Pushups 2xF
C. Kneeling Overhead Rope Extensions 3x10
D. Palloff Press 4x8

Had a rough week with food, alcohol, and not working out. Feel like Iā€™m back on track.

1 Like
219

2.24.22 weight: 220.2

1 to 10 to 1
A1. Air Squats
A2. Scrape the Rack Press

B. Cable Crunches 3xF
Didnā€™t have long because I had to take the boys to school so the wife could sleep in.

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220

2.25.22 weight: 220.4

A1. Reverse Inc DB Row 2x10
A2. Underhand Pulldown 2x8
B. Straight-Arm Pulldown 2x15
C. Inc DB Curl 3x12
D. Hanging Leg Raise 3x8

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