Glad that weekend is over, no oomph in the l. Ribs didn’t seem to quite like the chest flyes, I’m hoping to see PT tomorrow, although the ribs have not been too painful. I might ask him for advice on chest exercise I can do that won’t irritate. My tris got a nice workout on Fri though, still have DOMs with them.
Sat, turns out the gym is closed the entire week so I HAD to squeeze in leg day even though wasn’t feeling the best. Was quite shakey during everything. Stupid pool is closed the entire week too I’ll do some stuff in the house though over the Xmas holiday.
Cross trainer warm up, 10 mins trying to feel normal. Can’t remember everything I did, but didn’t do any BB deadlifting or moving anything too heavy.
20kg BB Rear lunges
? x ?
20kg KB DL
3 x 10
Goblet squats
3 x 10 - 8kg
2 x 10 - 16kg
Leg curls (actually felt too shakey after these)
2 x 10 w/ 3 sec hold - 11th pin
Extensions on big ball (took awhile to find the right position so that I was using my glutes rather than my back)
? x ?
Sun
Took a speedy walk in the park with 3 half assed sprints
Did not eat enough over the weekend, seems to be harder to keep an eating schedule unlike during workdays.
More snore arm workout, meant to do a shoulder workout on Tues but it was Xmas so I ate a bunch of potatoes instead. So many root vegetables. Started eating some of that quorn stuff though, if you marinate for more than 24 hours it just soaks up everything.
Went for a light walk & only one warrior pose sequence over the last few days. Too many carbs and chocolate.
Arm/semi chest day
Cross trainer - 10 mins
Warm up with some stretches blah blah
About 6 reps per set going up to 25 reps
DB Tri lying extension
(trainer came and corrected my form, too bad he didn’t see that guy with the rounded back doing deadlift, my back hurt just from looking at him)
4kg ea - 25 reps
Tried a few reps of DB chest flyes and chest press, not sure why its hurting but can’t do these, maybe pecs are too tight.
DB chest press with close grip seemed to feel much better
6kg ea - 25 reps
Standing tri extension (regular style)
6kg ea - 25 reps
Bicep twist curl
6kg ea - 25 reps
Supersetted
Tri kick backs
4kg - 25 reps
Reverse wrist curl
3 x 10 - 3kg
Supersetted
Bicep curl
6kg
Intervals on treadmills - 15 mins, was able to go faster with only 1 min rest in between, would’ve done more but shins were giving out
Stretching & jacuzzi with a million kids screaming around the place, didn’t stay very long.
Oh and weighed myself, hard to tell but don’t think I’ve gotten heavier. Was just a little worried with stuffing my face last week & carby Xmas this week with significant less activity, usually it takes my body 2 weeks to show any weight changes. Working from home so won’t be back on full workday routines until this Thursday.
Getting an isotope bone scan next month for the rib/thorax area, maybe I’ll get super powers from the radiation.
[quote]minimaltechno wrote:
Getting an isotope bone scan next month for the rib/thorax area, maybe I’ll get super powers from the radiation.[/quote]
And kids probably think we outgrow stuff like that. If they only knew.[/quote]
Ha.
I’m being turned into the Wolverine on the one bone at a time plan…[/quote]
Little by little. Can’t wait to become a cyborg in my 80’s, is that reasonable? Although we were supposed to have flying cars by now.
Ooof, think I’ll be doing sumo deadlifts from now on instead… How to Do Sumo Deadlifts - Bret Contreras
Spinal erectors really don’t need to be worked at the moment, borders on spasms, but the bum & abductors do.
Happy with my lovely DOMS on the tris & glute/hamstring areas, only got 104 grams of protein yesterday though, so not sure how much they were properly fed. Will have to make sure I have enough handy food ready after next Sat’s leg workout. I got ON’s millar casein powder, mixes and tastes ok, not as nice at Metabolic but nicer than that other stuff. I still have some protein bars left, but they just taste so blah & dry, might coat them in melted 80% chocolate, have some raw cacoa stuff as well.
[photo]39621[/photo]
Main emphasis is still rear delts but I couldn’t get a good angle, I don’t know how some people take pictures of themselves. Would be nice to see some changes come Spring.
Meh, I hope doing arnie presses will help to grow the front and middle delts enough as my right shoulder can’t seem to handle any other kind of exercises. Nice tip I got about not locking out or going all the way down
[quote]minimaltechno wrote:
Main emphasis is still rear delts but I couldn’t get a good angle, I don’t know how some people take pictures of themselves. Would be nice to see some changes come Spring.
[/quote]
[quote]minimaltechno wrote:
Main emphasis is still rear delts but I couldn’t get a good angle, I don’t know how some people take pictures of themselves. Would be nice to see some changes come Spring.
[/quote]
Bigger mirrors help!
[/quote]
But I have little muskles. Anyway it’ll be awhile getting any other looking glass in this household.
Yesterday a quick yoga power sequence and then worked on my tree pose. I had to take one of those pills so was a bit out of it today.
Today…Shoulders & back
At home did some supersets:
Scapula & assisted pull ups
3 x 6
rigged up the bands in the door to try to do some rear delt work
3 x 6
I didn’t trust the set up, those bands are too wobbly, trx is better, but I did get a nice pump in the back of the shoulder. I see why some people chase after the pump, it felt good.
Gym:
Cross trainer warm up, concentrating on using back
YTWL’s
25 rep scheme again, 6-7 reps per set
Push press
3 sets - 25kg BB
1 set - 30kg BB (we will get to know each other more next week)
I tried to do it with 14kg DB’s ea, but meh couldn’t stabalise, guess I’ll add in some DB presses at some stage.
Rear delt BB rows (squeezing bum for stability)
20kg easy enough jump, gonna try 25kg next week I think
Arnie presses
8kg ea
Tried 9kg but felt too weak
KB Bear Circuit, didn’t quite go as planned got really tired at the end.
5 rounds - 8kg ea
4 reps- shoulder press & twisty rows
singles- cleans, squats & deadlift
Food food and more food…Way too many carbs over Xmas, feeling quite bloated.
Ok think I can get over the 1 gram per pound protein thing down, at least for the workout work weekdays. Will vary the veggies & carb stuff. Will stick to this template at least for January. Lots of dairy, maybe I should get a lactase enzymes but small carbs except for post workout.
Wake up
200 grams milk - 7 grams
1/2 scoop protein powder - 12 grams
Morning
protein bar - 10(ish) grams
Mid morning
4 large eggs - 24 grams
1-2 oz cheese - 7 grams (although I might put more as it goes nice with roasted veggies)
Post workout
post drink (between workout and jacuzzi) - 12 grams
protein powder - 24 grams
milk - 7 grams
Dinner
varies but will try to get in at least 22 grams, and this is where I’ll eat most of my carbs
Before bed
@ least 7 grams more
either protein drink depending on what I eat for dinner
but at least a glass of warm milk or maybe whipped cottage cheese with a banana
That’s about 170 and body is 150
Wed…snorkeling, sea was quite rough but really felt out of shape. Might start bringing my fins again to the big pool.
Thurs…gentle swim at lunch & a short power sequence at home. The warrior poses really feel good at the sides.
Back to a 45 min every weekday to work.
Tonight, boring arm/chest exercises, with some intervals and my favourite part the jacuzzi. I wonder what the January crowd will be like.
Hey Up and Cav, thanks. I don’t know why the pic came out so tiny, it is in my hub and doesn’t look so small. Yeah the delts are more or less where they used to be, hard to tell if its more or less or was I just more ‘cut’ before, as I was thinner, say about 4 inches in the waist thinner. But I’ll move on from the past and just hope they look more full by Spring time.
Fri arm workout. I supersetted the close grip chest press with lying tri extensions. Think I may have over stretched the right one so I backed off the standing extensions. Anyway I got it over as quick as I could.
About 6-7 reps per set going up to 25 reps
DB chest press with close grip
8kg ea - 25 reps
DB Tri lying extension
4kg ea - 25 reps
Bicep twist curl
6kg ea - 25 reps
Supersetted
Tri kick backs
4kg - 25 reps
Reverse wrist curl
3 x 6- 4kg
Supersetted
Bicep curl
6kg
15 min Intervals on treadmill
Can’t remember the times for fast/slow, but went up another notch at the end.
Superset 1
4 x 10
Leg curls w/ pause- 12th pin
Ball extensions
Superset 2
3 x 10
GM - 25kg
Rear lunges - 8kg
Cardio
3 x 10
Hi Step ups (hate these) - 4kg ea
KB swings - 16kg, 20kg 4th set
Guess I’d better man up and do 20kg for 2 sets.
Rocking calves
2 x 20 - 14kg
I really like the sumo deadlifts, adductors get a nice workout and they’ve been getting a free ride for too long. Taking out the ball extensions, not working out.
Shoulder/Back - oof, back has been at me, but took some Surge to at least get me through. I’m seeing PT on Friday, missed swimming at lunch which will not help things. Took it down a bit from the last S&B session.
At home:
3 x 10
Scapula pull ups
Standing rear delt flyes (yeah I know there’s another name for it)
Gym:
25 rep scheme (although with my counting skills think I did more)
BB Push press
30kg
BB Rear delt rows (went back down w/ weight, need to slowly add so as not to upset things)
20kg
Arnie presses
8kg ea
Only got through one set of twisty rows, then spasmed.
12kg
Jacuzzi, food, now bed. Think I went over the BW protein.
Bad TOM! At least it didn’t interrupt any of my planned lifting tonight and tomorrow. Finally made it to the pool this afternoon and arm stroke felt very strong, especially since I have not really been swimming. So the shoulder sessions are paying off anyway, I’ve been kind of unsure about this split I’ve been doing.
The shoulder/back seems to take a longer time to recover from, the arm/chest is a big snore and the leg session takes too long. I much prefer the dopamine release of a full body session, at the end of Feb might switch to upper/lower split.
Still too many carbs, especially at dinner, not bad carbs like over Xmas but still too many. I don’t think I’ll be eating oatmeal again as it filled me up too much without a lot of protein. Have a wedding mid May so I might keep going with TRYING to add more muscle and then try to lose some fat around Aprilish. At least it gives me a goal.
Arms/chest tonight, at least I’m looking forward to the intervals afterwards.
I’ll do some stuff in the house though over the Xmas holiday.
