Llazy as shit yesterday, dragging ass all day.
No workout. I know, I know so stop yelling already!
Weight=342.8
Cals 1,949
Fat (g) 142.6
Carbs (g) 5.0
Prot (g) 159.9
Elliptical
20 minutes
Sprints
40 yards x 30
Haven’t done that in forever. Man that felt good.
Weight=338.6
Cals 1,312
Fat (g) 50.3
Carbs (g) 89.5
Prot (g) 120.0
I have sprint envy. I can just barely do 50m, then I need a break to let the heart catch up. Well done.
[quote]corrmhona wrote:
I have sprint envy. I can just barely do 50m, then I need a break to let the heart catch up. Well done.[/quote]
While it felt good in reflection, I’m not sure you’d have been envious if you would have seen the huffing and puffing between some of those sets. I crawled back to my car…
Yesterday
Elliptical
30 Minutes
I’ve allowed my shoulder to rest for five days. Today/tomorrow I’ll get back into the gym and lift.
Weight=336.6
Cals 1,599
Fat (g) 35.8
Carbs (g) 174.4
Prot (g) 143.5
Do you do any mobility work? You mentioned earlier problems with squats. I’d be willing to bet it’s more crappy movement around your hips vs weak quads. There is a mobility for old farts thread on the over 35 lifter forum. Also to get you started, take a look at one of my all time favorite mobility articles:
You also mentioned shoulder issues. Poor mobility may be a driver there too.
[quote]john2009 wrote:
Do you do any mobility work? You mentioned earlier problems with squats. I’d be willing to bet it’s more crappy movement around your hips vs weak quads. There is a mobility for old farts thread on the over 35 lifter forum. Also to get you started, take a look at one of my all time favorite mobility articles:
You also mentioned shoulder issues. Poor mobility may be a driver there too.[/quote]
The 3rd world article is great. The author articulates why many, like me, struggle with immobility and provides and easy exercise solution.
Thanks for the info!
Yesterday
Sprints
40 yards x 15
Lunges
bw x 20 yards x 10
Planks
10 x 1 nin
Weight=335.6
Cals 3,415
Fat (g) 252,7
Carbs (g) 0.0
Prot (g) 265.4
Elliptical
30 minutes
Sprints
40 yards x 10
Mountain bike
15 minutes
Green Band
2 Shoulder Exercises x 10 min
Weight=336.8
Cals 2,427
Fat (g) 88.9
Carbs (g) 166.4
Prot (g) 233.5
Sunday
Shoulder Dislocates
10 Minutes
Racketball
45 minutes
Hadn’t played in 10+ years. Funny that my mind remembers being able to get to almost any ball on the court at any angle or speed but my body didn’t quite respond upon the commands. Terrific way to get the heart rate up, and had fun playing.
Weight=336.4
Cals 3,678
Fat (g) 236.9
Carbs (g) 169.2
Prot (g) 216.8
Monday
Elliptical
20 minutes
Weight=337.2
Cals 1,842
Fat (g) 99.1
Carbs (g) 178.4
Prot (g) 59.6
Shoulder Dislocates
10 min
Elliptical
30 minutes
Weight=337
Cals 916
Fat (g) 47.7
Carbs (g) 88.4
Prot (g) 45
Shoulder Dislocates
10 minutes
Shoulder Wall Crawl
10 per shoulder
Bench
Bar x10
95x10x2
135x6x4
ISO Lateral DY Press
45x10x1
DB Curls
25x10x1
30x10x1
35x10x1
Cable/rope tri pulldowns
120x10x3
Elliptical
20 Minutes
First time in two weeks I’ve been able to lift on the bench. Really stressed my left shoulder during my last upper body workout. Today’s session felt decent once my shoulder was warmed up. Kept it fairly light and lower reps.
Weight=? (didn’t weigh myself this morning running late to catch a train).
Cals 2,120
Fat (g) 156.0
Carbs (g) 13.3
Prot (g) 166.2
Elliptical
30 minutes
Shoulder Dislocates
10 min
My left shoulder feels pretty solid after Fridays bench work. On my next upper body day I’ll look to start adding some more weight on the bar and get my total # up to a respectable level.
I’m 6 days from my 50th birthday and 6 pounds from my weight goal I set out for that day six weeks ago. For the last two weeks I;ve been working less weight workouts and more cardio e.g. running sprints, riding the mountain bike, and playing racquetball. I’ll do a little more of the same this week to get in more cardio and see if I can drop down to the B-day target weight while also getting into the gym for weight workouts 2 or 3 times this week.
I’ve also pulled out the two Oly bars and will set up a deadlift station in the garage, and use the other for bent over rows on days I can’t get over to the gym.
Weight=331
Cals 1,790
Fat (g) 102.6
Carbs (g) 1.7
Prot (g) 203.3
Yesterday
40 yard sprints
10 @ 40%
10 @ 60%
10 @ 80%
2 @ 100%
Did 5 @ 40, 60, 80 and then 5 in reverse after the 100% sprints.
Mountain Bike
30 Mins. 15 minutes to the park and then 15 minutes back
Came home and started rearranging the garage to set up the Oly bars for deadlift and rows. One of the things I had to move about 8" was my elliptical. That things is a heavy sucker and awkward. Lifted it with my back and NOT my legs and felt it immediately. So today I’m walking around like a little old man twice my age with a sore lower back.
Weight=forgot (someone moved my scale, and I was to busy watching football to go searching for it).
Cals 2,844
Fat (g) 131.4
Carbs (g) 233.0
Prot (g) 188.1
Great work! Love reading about your progress and almost at your goal. staying the course and making Gaaiiinnnnnzzzzz!
Thursday 9/12
Leg Press
120x10x4
Quad raise
120x10x2
140x10x2
Ham curl
100x10x4
Calf raise
240x10x1
270x10x1
300x10x2
DB
Side Flys
17.5x10x3
Front raise
25x10x4
Elliptical
30 minutes
Sunday 9/15
Bench
135x10x2
155x4x3
ISO Lateral DY Press
45x10x3
ISO Lateral Press (low grip)
35x10x3
DB
Curls
27.5x10x1
30x10x1
35x10x1
Tri cable/rope pulldowns
120x10x3
Elliptical
20 minutes
Didn’t quite make my goal weight for my 50th B-day. Weighed in at 328 lbs then proceeded to put on who knows how many pounds and my family made it a three day celebration between dinner and drinks on Friday night, big family BBQ on Saturday, and all day Sunday football with leftovers, etc. Back to the 'ol grind now.
My new goals is to get my ass (and the rest of me) below 300 pounds before the holidays. I’m setting my sights on December 13th (my sons 24th B-day) as the goal date.
Tuesday I’ll begin inserting garage workouts between visits to the gym which sometimes is hard to get to because of my schedule. The plan is to work deadlifts, power cleans, and bent over rows in the garage using the two Oly bars and weights I have left from my old home gym.
My left shoulder is feeling better as long as I warm the sucker up real well and continue to keep it loose in between lifts. I’ll also use the garage time to work in shoulder strengthening and stretching exercises. Need to also stretch the lower body as well. I can really feel the tightness the day after, and sometimes two days after, running sprints.
[quote]viper0213 wrote:
Great work! Love reading about your progress and almost at your goal. staying the course and making Gaaiiinnnnnzzzzz![/quote]
Vipor,
Thanks. I almost got to it, and probably could have reach it had I paid a little more attention to my eating. Eating clean, but I have a tendency to skip meals because I hate fricken cooking. I’d rather wait for the wife to cook a meal rather than make my own sometimes. That said I refuse to eat out unless its a family affair or I’m traveling.
The shoulder was holding my back a little so not making the weigh bar gains I was hoping to achieve, but now with it feeling better my son and I will be working more together so we both can get some more weigh onto the bar. I would like to get back to a bench of 235# before Xmas. He’s wanting to get his lifts back to his former max of 365# before his B-day in mid December. I’m stalled at 185# and he’s at 300# but neither of us have been using a spotter and we both know we have quite a bit left in the tank, but for safety don’t overload the bar and instead just put in more reps.
Question - It seems like you spend a lot of time doing cardio related exercises however I don’t see much in your log related to compound weight lifting movements. Is there a reason you don’t perform compound movements like squats, deadlifts and presses? I think you’ll find lifting weights burns more fat than any type of cardio you can do.
Just my $0.02.
Bets of luck with your goals.
[quote]late2thegame wrote:
Question - It seems like you spend a lot of time doing cardio related exercises however I don’t see much in your log related to compound weight lifting movements. Is there a reason you don’t perform compound movements like squats, deadlifts and presses? I think you’ll find lifting weights burns more fat than any type of cardio you can do.
Just my $0.02.
Bets of luck with your goals.[/quote]
I’d second that question/comment. I am right behind you weight wise, and I’ve found lifting to be the reason I go to the gym. I’d never go if I was going for cardio. I feel 100x better after a almost two years of pretty steady lifting. I have a big frame to begin with, and I my weight loss has been half hearted but I love to lift. When you’re carrying that much, it helps to be stronger, and squats, DL, etc., make life easier.
I just recently made a promise to myself that I would not go to the gym without a minimum of 20 minutes of cardio, lifting is my reward for getting that done.
Late/Kraken
Thanks for chiming in. Its a good question. I think the simple answer is that I’ve been more focused on rebuilding a base of strength to work from since I hadn’t really been in the gym for 4 or 5 years. Now its been 5 months since I began working out again and my strength is back to a decent level.
I just recently set up a deadlift bar in my garage, and another bar to do power cleans. In fact I just finished rearranging the garage tonight so I can start on Sunday or Monday (I’m going to the gym tomorrow). I’ve done both of these exercises before and really enjoy them and looking forward to getting at it with them. Deadlifting and squats are difficult to do at the gym because the racks stay full most of the time. My gym is a local lifting haven. In addition, there’s so many personal trainers running around with clients it makes it difficult to get in. I don’t usually have the time to wait, and I sure as shit don’t have the patience so the best option for bar work outside of bench is in the garage.
As for squats. I’m finding I don’t have the mobility in my hips and or the strength in my quads and hams to properly squat. I can’t get down far enough in the squat while remaining balanced. In fact I can’t get to parallel so rather than develop some bad habits I’ve been doing body weight squats to build strength in my legs. I also started sitting in the squatted position while watching tv. Its helping but it will take some time. I keep losing my balance. As soon as I can regularly sit and then stand upright from the squatted seated position without needing to grab something to keep upright then I’ll be ready to move forward with squats. I have squatted in the past and know the difference it makes in your workouts.
In the mean time I’ve been working on mobility by using my legs more as in running sprints and playing raquetball which are both great to loosen the hips and joints along with extensive stretching. They both contribute to burning calories.