So I took a forced 4 month (almost) break from lifting, got fatter, weaker and generally more unhealthy than I have been in a while. I was cleared to start lifting on 7/23 and so I immediately went back to the gym, hurt myself and got back in today, 10 days later.
My goals now, in no particular order are, lose fat, get stronger, compete again, understand my limitations and not pretend I’m 21 anymore, probably more but that seems like a lot.
Today at the gym.
Bench (of course)- w/ups, 370x3, 385x2, 405x1
Wide Bench- 315x8x7x4
Incline Bench- 245x3 then shoulder pain
Rope Tri Pushdowns- weight x 12x12x12
“Cardio”- Leisurely walk w/dog 20 minutes
I promise to stick with it this time, I also promise to make a very concerted effort to not get hurt again. Oh, and I weighed 336 (yikes!) at the Doctors on Thursday.
Today I am working on a whole bunch of shit I neglected. My P/T gave me an 8 week “corrective action” plan that I am supposed to be doing. I clearly ignored it yesterday so I started it this morning. I followed the spirit of the plan (the exercises) but not the letter (the weights) because in my …er…“professional” opinion, they were too light. I definitely over reached but the plus side is
Cleans- w/ups w/bar- 185x5x5x5x5
Squats (Wide Stance to accommodate ankle fusion) w/ups- 275x6, 295x6, 315x6 335x6
Good Mornings- 135x10, 185x10, 205x10, 225x10
Bench Press (yes 2 days in a row, but just this once)- w/ups- 275x6 315x6, 275x6, 295x6
One Arm PullDowns- weight x10x10x10x10
DB OHP- 50’s x10x10x10x10
Assisted Chins (2 bands wrapped under my feet, I am very weak on this it seems) x4x4x2x2
Seated Twists against band for core
4 point planks x
You may weigh 24 stone, but you bench 405 so there is you seem to have achieved some balance in the force.
I see you also use dog walking for cardio. I have been trying to encourage progressive resistance dog walking for a while now. How big is your current dog? (seriously walking good)
[quote]BrianHanson wrote:
So I took a forced 4 month (almost) break from lifting, got fatter, weaker and generally more unhealthy than I have been in a while. I was cleared to start lifting on 7/23 and so I immediately went back to the gym, hurt myself and got back in today, 10 days later.
Thank you for stopping by. The dog is a fat Shih-Tzu w/bad knees and Epilepsy, I consider her the perfect training partner (I carry her for half the walk), My PT is attempting to correct the residual damage of what is now 16 surgeries on my back, knees, ankle, hip, elbow and shoulders. I have been somewhat “carefree” in the treatment of my body over the years, needless to say this has caught up with me with a vengeance over the past 7 years, now I am just attempting to stay upright for as long as possible, however I am a terribly non-compliant patient.
Doublelung,
But the floor is so comfortable (just got new carpet w/a thicker pad). Thank you for the support.
EyeDentist,
40.5 sounds like a better idea though especially as I am covered in Ben-Gay for 4 days after I bench.
MattyXL,
It was nice of you to take a break from curling small cars and throwing boulders at airplanes to comment here. Thank you.
Today Volume, Volume, Volume
Cleans- w/ups w/bar- 95x10x10x10
Squats (Wide Stance) w/ups- 245x10 275x10, 305x10, 335x10 (This is cardio for me)
Good Mornings- 205x15x15x15
Bench Press - w/ups- 255x10, 285x10, 315x10
One Arm PullDowns- weight x15x15x15
DB OHP- 40’s x 15x15x15
Assisted Chins - Skipped due to inability to perform them
Seated Twists against band for core
4 point planks x 30secs x3 sets
I much prefer sets of 1-3 reps, that is really my wheelhouse, this shit will probably kill me.
The “progress” went the wrong way, I got …puffier…I am one of those rare breed that have absolutely no willpower, I’m good for a few days or weeks then I see an ad in the Sunday paper for Buy one get two free ice creams and bam, I’m ass deep in a Ben & Jerry’s snuff film, 4000 calories later I’m crying and taking a shame shower. Sorry. I’ve decided to embrace my shape and just buy baggy clothes and a defibrillator.
Corrmhona,
It’s my own version of Milo and the Calf except the calf is a Shih-Tzu and I will never get stronger.
Saw you pop up a few times and finally caught your thread. After reading your comments, I’m certain I like you. I’m in, since you mean it this time
By the way, for a guy with that many surgeries under your belt, you sure move a lot of weight and in good volume.
[quote]BrianHanson wrote:
I see an ad in the Sunday paper for Buy one get two free ice creams and bam, I’m ass deep in a Ben & Jerry’s snuff film, 4000 calories later I’m crying and taking a shame shower.[/quote]
)
(seriously walking good)