Quarantine Body Be Gone

Training Over 35 Lifter
101

6.9.21 weight: 219.4

A. One Arm Kneeling Pulldowns
B. Reverse Inc DB Row
C. Straight-Arm Pulldown
D. Incline DB Curl

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102

6/28/21 weight: 221.2

Ton of core work, stretching, and foam rolling
A. 90 degree bench press 4x6, 1x15
B. Reverse Inc. DB Row 3x10
C. Machine Chest Press 2x15
D. Straight Arm Pulldown 18,15
E. Rope Pushdowns 12,10,10

Back is still crappy, but I think itā€™s starting to improve. I have been working out the last couple of weeks, but itā€™s been minimal.

103

6.29.21 weight: 231.8

Ton of core stuff, stretching, foam rolling
A. Plate Delt Uppercut 3x15 each side
B. Scrape the Rack Press 3x12
C. DB Lateral Raises 3x10
D. Incline DB Curls 3x12

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104

7.12.21 weight: 224.8

A. Bird dogs, various planks, crunches, palloff presses
B. 90 degree bench press 3x8
C. Machine Chest Press 2x12
D. Pushups 1xF
E. Rope Pushdowns 2x12
F. Overhead Rope Extensions 2x10
G. 1.5 mile walk

Back is probably 90% better at this point after popping $3600 on a new mattress. On the downside, I wore a heart monitor for 24 hours last week to see if my Afib medication is working. Had one 8 minute episode that was probably sex related, and a 7 hour episode I canā€™t account for at all. Dr. doubled my meds and moved up my next appointment. I will probably end up getting an ablasion to kill the wonky heart cells.

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105

Sorry to hear you are having issues. Hope they the meds work!

106

7/13 weight: 224.0

A. Bird dogs, various planks, crunches, palloff presses
B. Reverse Inc. DB Row 3x8
C. Pulldowns 3x12
D. Straight Arm Pulldown 2x20
E. Incline DB Curl 15,12,10
F. 1.5 mile walk

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107

7/16 weighti: 223.4

A. Bird Dogs, Planks, Crunches, Palloff Presses
B. Scrape the Rack Press 15,8,8,8,15
C. Dead-Stop Lateral Raises 10,10,10
D. TRX Facepulls 2xF
E. Low Incline Tate Press 3x10
F. 1 mile walk

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108

7/19 weight: 224.4

A. Bird Dogs, Planks, Crunches, Palloff Presses
B1. 90 Degree Bench 3x6
B2. Low Incline DB Press 3x12
B3. Machine Chest Press 3x25
D. Overhead Rope Tricep Extensions 3x10

109

7/20 weight: 225.8

A. Bird Dogs, Planks, Crunches, Palloff Press
B1. Reverse Incline DB Row 3x6
B2. TRX Low Row 3x12
B3. Straight Arm Pulldown 3x25
C. Cross Body DB Hammer Curl 3x8

Back got better, then played a couple of days of basketball. Today I have wicked sciatica. My back itself doesnā€™t really hurt but my righ ass cheek is not good at all.

110

7.21 weight: 223.6

A. Bird Dogs, Planks, Crunches, Palloff Press
B. Tabata on Air Assault Bike 8 minutes
C. 22 minutes Air Assault Bike

111

7.22 weight: 224.4

A. Bird Dogs, Planks, Crunchs, Palloff Press
B1. Scrape the Rack Press 3x6
B2. DB Lateral Raise 3x12
B3. Band Pullā€“aparts 3x25
D. Rope Pushdowns 3x12
E. Hour of basketball.

112

7/23 weight: 222.6

A. Bird Dogs, Planks, Crunchs, Palloff Press
B. Kettlebell Squat (not sure what this is calledā€¦ Squat with KB hanging between legs) 3x15
C. Single Leg Calf Raises 3x12
D. 2 mile walk

First day in a long time Iā€™ve been able to do anything for legs. Back still on the mend.

113

7.26.21 weight: 224.6

A. Bird Dogs, Planks, Crunches, Palloff Presses
B1. 90 Degree Bench 3x6
B2.Feet Elevated Pushups 3x12
B3. Machine Chest Press 3x25
D. Overhead Rope Tricep Extensions 3x12
E. 1.5 mile walk

I think Iā€™ve hit rock bottom and am seriously going to work on losing the weight. Had a serious Afib episode during sex Saturday night. It was an eye-opening event.

114

7/27/21 weight: 226

A. Bird Dogs, Planks, Crunches, Palloff Presses
B1. Reverse Inc. DB Row 3x6
B2. TRX Low Row 3x12
B3. Straight Arm Pulldown 3x25
C. Reverse Inc. DB Hammer Curl 3x8
D. 1.5 mile walk

115

7.29.21 weight: 227.2

A. Bird Dogs, Planks, Crunches, Palloff Presses
B1. Scrape the Rack Press 3x6
B2. DB Lateral Raise 3x12
B3. Band Pull-apart 3x25
C. Low Incline DB Tate Press 3x12
D. 1.5 mile walk

116

7.30.21 weight: 226.0

A. Bird Dogs, Planks, Crunches, Palloff Presses
B. Bird Dogs 3x15
C. Goblet Squat 3x12
D. Rear Leg Elevated Bulgarian Split Squat 2x10
E. One Legged Calf Raise 3x12
F. 1.5 mile walk

117

8.3.21 weight: 225.4

A. Bird Dogs, Planks, Crunches, Palloff Presses
B1. 90 Degree Bench 3x6
B2.Feet Elevated Pushups 3x12
B3. Machine Chest Press 3x25
D. Overhead Rope Tricep Extensions 3x12

118

8.5.21

A. Bird Dogs, Planks, Crunches, Palloff Presses
B1. Reverse Inc. DB Row 3x6
B2. TRX Low Row 3x12
B3. Straight Arm Pulldown 3x25
C. Reverse Inc. DB Hammer Curl 3x8
D. 1.5 mile walk

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119

8.6.21 weight: 226.6

A. Bird Dogs, Planks, Crunches, Palloff Presses
B1. Scrape the Rack Press 3x6
B2. DB Lateral Raise 3x12
B3. Band Pull-apart 3x25
C. Low Incline DB Tate Press 3x12

1 Like
120

So whatā€™s your target weight?