OK. That has been part of the issue with me not losing anything for a while. I’ve just had the vague goal of “losing weight” in mind. Today I sat down and decided I want to get to 210 by my birthday September 28. After that, I’d like to get down to below 200. That’s where I feel best.
8/9/21 weight: 227
A. 90 Degree Bench Press 185x6 205x6
B1. 90 Degree Bench Press 215x6 215x6
B2. Feet Elevated Pushups 12 12
B3. Machine Chest Press 25 25
C. Lying Triceps Ext 30x10/10/10
D. Bird Dogs, Planks, Crunches, Palloff Press
Started tracking calories today to kind of get a baseline as to what I’ve been eating. My breakfast was a couple hundred calories more than I thought it was. Probably will be true for the rest of my meals as well.
8/10/21 weight: 224.6 daily change: -2.4 lbs
A. Reverse Incline DB Rows 60x8, 60x8
B1. Reverse Incline DB Rows 60x6, 60x6
B2. TRX Low Rows BWx12 BWx12
B3. Straight Arm Pulldowns 25,25
D. Reverse Incline DB Hammer Curls 30x8 30x8 30x8
Played about 40 minutes of basketball yesterday afternoon
Tracked food yesterday. Fewer calories than I expected but more fat and less protein. I’ll continue to eat like this the rest of the week (since I already bought groceries) and will adjust for next week.
Calories 2020 Fat 116g Carbs 124g Protein 110g
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8.12.21 weight: 222.4 daily change: -1.6
A. Scrape the Rack Press 2x6
B1. Scrape the Rack Press 2x6
B2. DB Lateral Raise 2x12
B3. Band Pull-aparts 2x25
C. Incline Bench Rope Pushdowns 15,12,12
Been playing basketball in the evenings. Staying at about 2020 calories a day.
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8.13.21 weight: 222.8 daily change: +0.4 (scale says it’s water, so I’m not sweating it yet)
A. Goblet Squat 3x10
B. Reverse Lunges 2x8
C. One-Leg Glute Bridge 2x12
D. Single Leg Calf Raises 3x12
E. Bird Dogs, Planks, Crunches, Palloff Press
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8/18/21 weight: 225.8
A. Bird Dogs, Planks, Crunches, Palloff Press
B. 90 degree bench press 185x6 205x6 225x6 185x10
C. Machine Chest Press 2x25
D. Feet Elevated Pushups 1xF
E. Rope Pushdowns 3x10
Hurt my back Saturday playing basketball for the fifth day in a row. I’m too old and fat for that. Then my oldest son moved away to college. I haven’t been away from him for more than a couple of months his whole life and it hit me hard. I’ve been sad eating the last few days, but that stops today. Back is improving.
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8.19.21 weight: 224.6 daily change: -1.2
A. Bird Dogs, Planks, Crunches, Palloff Press
B. Goblet Squats 3x10
C. Reverse Lunges 3x8
D. Rear Leg Elevated Split Squat 3x10
E. Calf Raise 3x20
Kind of babying the back today to feel it out. I have pretty good sciatica going down my right ass cheek and it is making stretching my right hammie really tough. I feel like if I could stretch that out it would help with my back a lot. When/if I ever get healed up, I am going to focus on stretching my lower body every day.
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8.20.21 weight: 224.6 daily change: 0.0
A. Bird Dogs, Planks, Crunches, Palloff Press
B. Kneeling One Arm Pulldown 3x10
C. Reverse Incline DB Row 4x6
D. Straight-Arm Pulldown 1x30
E. Reverse Incline DB Hammer Curl 3x8
F. Air Assault Bike 15 minutes
I ate less than 1600 calories yesterday. Not sure why the bodyweight stuck.
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8.21.21 weight: 224.2 daily change: -0.4
A. Bird Dogs, Planks, Crunches, Palloff Press
B. Scrape the Rack Press 3x8, 1x15
C. Seated Dead-Stop DB Lateral Raises 3x10
D. TRX Face Pulls 2x15
E. Lying DB Extensions 3x10
I bought a $7, 6-week program that I plan to start Monday, back willing. It is completely different from what I’ve been doing because I know I need to get out of my comfort zone for awhile. We’ll see how it goes.
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8.23.21 weight: 224.0
So I paid $7 for a workout because I know I’m not pushing myself enough on my own. Today was day 1. I had to modify the volume due to cramping. I have not done anywhere near this volume in a long time. The warmup hurt me.
Warmup:
A. 3 minute Airdyne Bike
B. 3 rounds of 5 wall squats, 10 air squats, 20 lunges
Block 1: Squat Max 135x4 165x4 195x3 205x1 225x1 245x1 (back is getting better. Haven’t squatted in forever because my shoulders aren’t big fans, but I’m going to suck it up for 6 weeks if I can)
Block 2: Air Squat Tabata (4 minutes) [was supposed to due 4 minutes, rest 2, 4 more minutes]
Block 3: Reverse Lunges 3x8 [supposed to be 3x10]
Block 4: Accumulated 2.5 minutes of planks [supposed to accumulate 5 minutes]
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8.24.21 weight: 224.6
Warmup: 3 rounds of 5 chinups, 10 pushups, 15 KB swings
A. Strict Press 95x4 125x4 135x3 150x1 160x1 170x1
B. Airdyne Tabata 4 minutes (was supposed to be 3 rounds or 4 minutes but I suck)
C. Superman 3x10 (was supposed to be 5x20 but I was rolling around like a beached whale)
I have an appointment with a cardiologist who specializes in the electrical system of the heart today. Will probably be getting an ablation soon to try and fix the Afib. I’m tired all the time right now. Just laying down watching TV a couple of nights ago, my heart was going 135 bpm for about 15 minutes straight.
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This shit is so scary. I was diagnosed with a neurocardiogenetic syncope. Though I have never actually fainted…lol Cardiologist said I have a short in my vagus nerve. Prescribed beta blockers, that made things worse. Hope they get you fixed up!
So they are going to get me in for an ablation ASAP, but due to covid it may be toward the end of September. Doc seems pretty confident that he’ll be able to take care of it the first time.
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8.25.21 weight: 224.8
A. Warmup: 3 minutes AirDyne, 3 rounds of 10 wall squats, 10 air squats, 10 lunges
B. Trap-Bar Deadlift 4x185 4x225 4x255 1x285 1x305 1x325 2x260 2x260 2x260
C. Tabata w/Pushups (My left chesticle crapped during the fourth round and I did one or two more reps here and there during the rest of the rounds)
D. Knees To Elbows 3x10
Saw a cardiologist who specializes in the electrical part of the heart. They are going to schedule a CAT scan of my heart to make sure there are no surprises. Then they are going to get me scheduled for the ablation as soon as they can. However, due to Covid stuff, it may be near the end of September. He’s pretty confident they can take care of it in one go
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They were able to schedule my procedure for next Wednesday, the 1st. Glad to be able to get it done so soon.
8.26.21 weight: ?
2-mile walk
Bird Dogs, Foam Roll, Stretching
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8.27.21 weight: 224.8
Have a lot going on this morning so I was in and out.
A1. 90 degree bench press 4x6
A2. Reverse Incline DB Row 4x6
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8.28.21 weight: 223.6
Warmup: 5 minute AirDyne, stretch, foam roll
5x30-second sprints, walking back to start in between
More stretching. Bird Dogs, Planks, Crunches, Palloff Press
My hamstrings are so tight, I should say I did 5 “sprints”. It wasn’t until the 4th one that I could take a decent stride. I’m sure it was hilarious for anyone who saw me waddling down the street. I still have difficulty stretching my hammies since I hurt my back, but it’s getting better. I sit all day and really need to start stretching throughout the day.
8.30.21 weight: 224.2
Warmup: 5 minute AirDyne, 3x10 Air Squats/Lunges, Stretch
A. Squat 4x6
B. DB Romanian DL 3x8
C. Bird Dogs, Planks, Crunches, Palloff Press
Gotta go do some blood work and a pre-procedure Covid screen this morning.
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The surgery went well. My groin is sore and my heart hurts when I take a deep breath, but all in all, I’m great. Out of commission for 7 to 10 days before I can begin activity.
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