Oldtimer1

[oldtimer1]

Leg day:  Leg day is tough when doing a lot of running. It seems to sap the  strength out of your legs.  Still 166 and I get on that scale every other day hoping to see 165.  My goal is 164lbs for now.  As usual no warm up shown.

Leg press 2 x 12 (The weight was light relative to the recent past. Hope to gradually pick that up.  I'm so skinny. I hate the way my face looks when lean but it's not like I'm going be confused with Brad Pitt if I was heavier.)

Dumbbell squats 2x12  ( I still say it's one of the hardest exercises anyone can do if they try to keep an upright back and sink the ass down to the ground. I hold the dumbbells at the sides with straps. Don't deadlift the weight. I don't know why this damn exercise is so tough.)

Stiff leg deads off a block 1 x 6

High block single leg step ups 1 x 10 each leg. (Still new to them.  I still think my form is terrible but working on it. I try to accelerate the concentric and slow the negative. Almost like a power movement)

Glute kick back machine 1 x 12 (Getting back to these. I bought the damn machine because I loved the commercial model in a gym I went to.  After buying it I found it just wasn't as good.  Just made differently with different angles.  Still a good movement but not a great movement like the commercial model I used.)

Leg extensions 2 x 20
Seated leg curl 2 x 15
Standing leg curl 1 x 12     ( I use a product called monkey feet to attach a dumbbell to my foot. I stand on a block and do single leg curls.  I also end the set by doing single leg knee ups while standing for 12 reps)

Hanging straight leg raise 1 x 24
Hip ups while on back 1 x 30  (On your back point your legs toward the ceiling. Push your hips toward the ceiling like you're trying to hit the ceiling with your feet.)

Standing calf 2 x 15
Seated calf 2 x 15
Tibalis work 1 x 20

Four way neck machine 2 x 30

I haven't run since Sunday and it's now Wednesday.  Too long of time without cardio. Tomorrow I think I will do intervals on a treadmill. Running the day after leg work is always bad. I hope do something like 4 x 440 yards then 4 x 220 yards.  Maybe some bag work.  We will see.  I haven't been able to put on a 30" waist jeans that were brand new sitting in my closet for years. They were tight but I have been wearing them a couple of times lately. Yes, I have to use the strength of Zeus to close the top, lol.

[IroNat]

I'll bet you look younger now that you've lost weight.

Most people do.

Congrats on your progress.  You're almost at your goal weight so don't give up.

The last few pounds can be the hardest.

Do you intend to maintain your new weight?

As far as strength, you can gain it back by doing low reps on the big moves to train your CNS to recruit your muscles to contract more strongly.  I think you know this already.

Have you decided on a training method to lower your distance time?

[oldtimer1]

I'll bet you look younger now that you've lost weight.

Most people do.

Congrats on your progress.  You're almost at your goal weight so don't give up.

The last few pounds can be the hardest.

Do you intend to maintain your new weight?

As far as strength, you can gain it back by doing low reps on the big moves to train your CNS to recruit your muscles to contract more strongly.  I think you know this already.

Have you decided on a training method to lower your distance time?

I hope to hit 164lbs and then I will see if it's in the cards to go even lower. 

I think in order to lower my distance time I have to add intervals on my off distance runs. Who knows? I will just keep plugging away.

Regarding strength I missed a lot of days in the weight room. I was trying to run a day then lift a day.  Sometimes I was so exhausted from the previous days run I just had no strength or resolve to hit the weight room. I think unless running is your only activity at our age we do need plenty of days off if you're running distances hard.  My progress has been at a snail's pace regarding distance running.

 It kills my ego when I see a girl go running by me when I'm doing my five mile days.  I know in my youth that I never knew a girl that could keep up with me on distance runs. Now it's a regular occurrence, lol.

I know in the end the logical thing to for me when combining running and lifting is to use moderate weights and volume.  I'm just have too much of an ego to lighten the weights.  I don't want to suck at lifting and running at the same time.

[oldtimer1]

Back and Delt day: No warms that were used are not shown.

Medium grip supinate pulldown with a M.A.G. bar 2 x 10
Seated lat cable row with a V handle 2 x 12
One arm Dumbbell row with knee on bench 2 x10
Narrow grip supinate pulldown with a M.A.G. bar 2 x 10

Military press 2 x 6
Delt dumbbell laterals 2x10
Rear Delt dumbbell laterals 2x12

Dead 2 x 4
Weighted hyper extensions 2 x 15

Ab wheel 1 x 27
Ab pulley crunch 1 x 50


Really lost a lot of strength.  I could gain it back quick in a month if  I gave up all the running I'm doing.   One thing I noticed when I was doing mainly weight workouts with say one to two cardio days a week that I was never sore.  Now with all the distance running I get incredibly sore when I trained legs. I don't get sore running.  Legs feel fantastic. Now when I train legs I can barely walk the day after and get pissed when  have to pick something off the floor. Can't explain it.  If I run only my legs feel fine.  If I lift only my legs feel fine.  Combine the two my leg muscles break down.

Since I'm trying hard to improve my distance running progressing at a snail's pace my lifting is suffering.  Physically I know I'm losing muscle. A short sleeve button down shirt I have with an athletic cut use to be tight on my arms. Now It's very lose.  Don't get me wrong. No one would confuse me with being a bodybuilder.

[IroNat]

You still have some bigorexia going on in your head which is normal.

It will subside.

Your hamstrings are getting stretched more when you lift.

You could stretch your hamstrings well after lifting and running or you could do light leg pressing everyday to maintain flexibility in the hamstrings.

[oldtimer1]

Still training of course but not logging here. I find it a pain.  I tried several different things like bro splits and other stuffs while I wasn't logging. One thing for sure. I don't like volume. For many reasons I could list.  Doing an exercise over and over again not hitting failure seems like a waste of time. Fans of volume can talk till their blue in the face that they do 5 sets of 8 reps with each set to failure but that's bull shit of record magnitude.  What they are probably doing is four sets stopping when they could get more reps and the last fifth set is to failure.

Low sets and even one set to failure just fits my life style, personality and cost to gain ratio.  I did a very typical workout for me today. I'm very weak from all the distance running. I was originally going to use a lighter weight than usual but I opted for what for me is a heavy weight in most exercises knowing I will get less reps. I hit my basement gym determined to hit it hard. In 45 minutes I was done. No cardio after as I nurse a slight pulled hamstring.

Chest and biceps: Reps might not be accurate. Done from memory. No warm ups shown.  I do my best to go through a full range of motion and to use the negative.  It reduces the weight used but I try to train the muscle and not the ego.  I just watched a video that reaffirmed that belief. A body weight trainer with a great physique said the goal should never be the reps.  He said when you just chase the amount of reps on stuff like push ups and pull ups it becomes something that is cheated to achieve the reps.  He basically said it's okay if you get a smaller number of reps than the braggart if you have more time under tension and a full range of motion. 

We all see guys short stroking a the movements with a huge amount of weight in stuff like shoulder presses, leg presses and chest presses.  Instead of doing delusional half presses, cut the weight and go through a full range of motion at a moderate cadence.  Work the muscle and not the ego.

Dumbbell flat bench 1 x 8
Incline dumbbell bench 1 x 8
Flat flies 1 x 12
Push ups 1 x max

EZ bar curls 1 x 13
Alternate dumbbell curls 1 x 8
Dumbbell drag curls 1 x 13  (Lean back against a wall.  Elbows back dragging the dumbbells close)
Single dumbbell scott curl 1 x 10

Wrist curl 1 x 25
Wrist extensions 1 x 20

Incline situps 1 x 26
Incline leg raise 1 x 16

Ivanko gripper 2 x 20

[Donny]

Still training of course but not logging here. I find it a pain.  I tried several different things like bro splits and other stuffs while I wasn't logging. One thing for sure. I don't like volume. For many reasons I could list.  Doing an exercise over and over again not hitting failure seems like a waste of time. Fans of volume can talk till their blue in the face that they do 5 sets of 8 reps with each set to failure but that's bull shit of record magnitude.  What they are probably doing is four sets stopping when they could get more reps and the last fifth set is to failure.

Low sets and even one set to failure just fits my life style, personality and cost to gain ratio.  I did a very typical workout for me today. I'm very weak from all the distance running. I was originally going to use a lighter weight than usual but I opted for what for me is a heavy weight in most exercises knowing I will get less reps. I hit my basement gym determined to hit it hard. In 45 minutes I was done. No cardio after as I nurse a slight pulled hamstring.

Chest and biceps: Reps might not be accurate. Done from memory. No warm ups shown.  I do my best to go through a full range of motion and to use the negative.  It reduces the weight used but I try to train the muscle and not the ego.  I just watched a video that reaffirmed that belief. A body weight trainer with a great physique said the goal should never be the reps.  He said when you just chase the amount of reps on stuff like push ups and pull ups it becomes something that is cheated to achieve the reps.  He basically said it's okay if you get a smaller number of reps than the braggart if you have more time under tension and a full range of motion. 

We all see guys short stroking a the movements with a huge amount of weight in stuff like shoulder presses, leg presses and chest presses.  Instead of doing delusional half presses, cut the weight and go through a full range of motion at a moderate cadence.  Work the muscle and not the ego.

Dumbbell flat bench 1 x 8
Incline dumbbell bench 1 x 8
Flat flies 1 x 12
Push ups 1 x max

EZ bar curls 1 x 13
Alternate dumbbell curls 1 x 8
Dumbbell drag curls 1 x 13  (Lean back against a wall.  Elbows back dragging the dumbbells close)
Single dumbbell scott curl 1 x 10

Wrist curl 1 x 25
Wrist extensions 1 x 20

Incline situps 1 x 26
Incline leg raise 1 x 16

Ivanko gripper 2 x 20

you sound Burned out, mentally & Physically 
set realistic goals & stick to them.

[oldtimer1]

you sound Burned out, mentally & Physically 
set realistic goals & stick to them.

How you came to that conclusion from my post is a mystery to me. 

[Donny]

How you came to that conclusion from my post is a mystery to me.

your posts tend to repeat & you never seem to learn from anything negative.

[oldtimer1]

your posts tend to repeat & you never seem to learn from anything negative.

I have been training hard for over 40 years. Yes, I try different things to make it interesting.  I change exercises, splits and the amount of volume. Fuck you that never I  seem to learn.  I'm in light years better shape than you from a VO2 stand point and a lifting one. If you don't like my posts then don't read them.  I sure would like to hear about your incredible cardio sessions and lifting routines. I won't because you are a chubby pretender.  That's why you have heart problems.  You couldn't shuffle a mile run or lift for an hour hard.  I try to be positive on this site but negative assholes like you make it hard.

[Donny]

I have been training hard for over 40 years. Yes, I try different things to make it interesting.  I change exercises, splits and the amount of volume. Fuck you that never I  seem to learn.  I'm in light years better shape than you from a VO2 stand point and a lifting one. If you don't like my posts then don't read them.  I sure would like to hear about your incredible cardio sessions and lifting routines. I won't because you are a chubby pretender.  That's why you have heart problems.  You couldn't shuffle a mile run or lift for an hour hard.  I try to be positive on this site but negative assholes like you make it hard.

oh yes i remember now you wrote you were a cop & undercover stuff.
Obviously this is not true because you do not have the mental strength.. you just blew a gasket 
 

[oldtimer1]

No warm up shown.  If a warm up was used it was non taxing and easy.  Reps are from memory so they are in some examples approximations.

Leg day:

Leg press 1x12
Dumbbell Squat 1 x 12
Hack squat 1 x 8 (Haven't done these in awhile. Might go back to machine squats)
Stiff dead 1 x 4 (had to stop. My pulled hamstring hurt)
Leg extension 1 x 25
Seated leg curl 1 x 15 ( Lowered the weight and did almost slow mo reps)
standing leg curl 1 x 13 ( Lowered the weight and I did the reps slow)

Hanging straight leg raise 1x 27
Hip ups on back 1 x 34

Standing calf raise 1 x 20
Leg press calf raise 1 x 25
Seated calf raise 1x20

Four way neck machine 1x 35 a side

After I did gentle stretching for my biceps femoris.     Nope, I will call it a hamstring.

[IroNat]

No warm up shown.  If a warm up was used it was non taxing and easy.  Reps are from memory so they are in some examples approximations.

Leg day:

Leg press 1x12
Dumbbell Squat 1 x 12
Hack squat 1 x 8 (Haven't done these in awhile. Might go back to machine squats)
Stiff dead 1 x 4 (had to stop. My pulled hamstring hurt)
Leg extension 1 x 25
Seated leg curl 1 x 15 ( Lowered the weight and did almost slow mo reps)
standing leg curl 1 x 13 ( Lowered the weight and I did the reps slow)

Hanging straight leg raise 1x 27
Hip ups on back 1 x 34

Standing calf raise 1 x 20
Leg press calf raise 1 x 25
Seated calf raise 1x20

Four way neck machine 1x 35 a side

After I did gentle stretching for my biceps femoris.     Nope, I will call it a hamstring.

 

[oldtimer1]

 

I thought that was real for a second.  Young girls are so flexible.

[AbrahamG]

oh yes i remember now you wrote you were a cop & undercover stuff.
Obviously this is not true because you do not have the mental strength.. you just blew a gasket 

@Oldtimer - send Donny a dick pic already for Christ sake.  That's obviously what he's been ramping up to.

[oldtimer1]

@Oldtimer - send Donny a dick pic already for Christ sake.  That's obviously what he's been ramping up to.

I should have known. A guy that doesn't workout who is soft and pudgy constantly gives me workout advice and digs.  What is the obsession?  I repeat, I should have known.

[oldtimer1]

Cardio day:  Still nursing a pulled hamstring. It isn't severe but enough to hinder running fast. I remember in college when I was a sprinter I once pulled it so bad it took months to heal.  I was limping really bad but this recent one is no way near as bad.

Ran 3.11 miles after a quarter mile super slow warm up.  I ran the three odd miles very slow so I wouldn't aggravate the injury. On the third mile the pain increased so I canned the planned five mile run. Three is good enough today.

 I pulled the hamstring doing 7 x 220 yard sprint repeats on a treadmill. I have to remember I'm not a young kid anymore. I will only do sprints I believe from now on after a long run.  It cuts down the speed of course but I'm completely warmed up. Even then the first few will be feeler sprints.  Lately after I run my usual 5 miles I do 4 to 6 110yard stride sprints. By saying strides I'm talking 90% sprints. In the park I was in there was a young man of about 30 doing repeated sprints of about 50 yards.  I wish my hamstring was good. I would have joined him.

Hit the heavy bag after. Also did some high step ups. I tried to do it as a plyometric exercise exploding up each rep.   

[Donny]

Cardio day:  Still nursing a pulled hamstring. It isn't severe but enough to hinder running fast. I remember in college when I was a sprinter I once pulled it so bad it took months to heal.  I was limping really bad but this recent one is no way near as bad.

Ran 3.11 miles after a quarter mile super slow warm up.  I ran the three odd miles very slow so I wouldn't aggravate the injury. On the third mile the pain increased so I canned the planned five mile run. Three is good enough today.

 I pulled the hamstring doing 7 x 220 yard sprint repeats on a treadmill. I have to remember I'm not a young kid anymore. I will only do sprints I believe from now on after a long run.  It cuts down the speed of course but I'm completely warmed up. Even then the first few will be feeler sprints.  Lately after I run my usual 5 miles I do 4 to 6 110yard stride sprints. By saying strides I'm talking 90% sprints. In the park I was in there was a young man of about 30 doing repeated sprints of about 50 yards.  I wish my hamstring was good. I would have joined him.

Hit the heavy bag after. Also did some high step ups. I tried to do it as a plyometric exercise exploding up each rep.

For your information 😉

https://coriobayhealth.com.au/articles/alcohol-sports-injuries/

[IroNat]

OT,
Did the stretching make any difference in your hamstring recovery?

[oldtimer1]

OT,
Did the stretching make any difference in your hamstring recovery?

I did gentle stretching.  A pulled hamstring is either a major or a minor tear.  You don't want to stretch a tear if it's fresh.  So to answer your question, I did.  Very gently.  It's a minor tear.  The fact that I could run three miles slow shows it will either heal or is a warning of something bad to come. 

[oldtimer1]

Back day: No warm ups shown.  One set to failure. Rep count is either dead on or approximated.

Pull ups 1x10
Medium grip pulldowns 1x11 (Used a M.A.G. supinate bar)
Seated lat cable rows using a V shaped handle 1 x 14
Dumbbell row with one knee on a bench 1 x 11
Narrow grip pulldown using a M.A.G. supinate bar 1x12

Deadlift 1 x 6  (Used a light weight due to the pulled hamstring.  They work hard during this lift.  Reps 1 to 4 no problems.  Rep 5 I felt  slight pain.  Rep 6 hurt)

Weighted hyper extensions 1 x 20  (I hold a 25lbs plate behind my head)

Ab wheel 1 x 27
Ab pulley crunches 1 x 50 

I've been watching a lot of guys whose choice of exercise is body weight stuff.  They look amazing. It sure seems like they are not at a disadvantage in anyway physically and might have an advantage in other ways.  Great way for a natural to train. So many ways to skin a cat.

 I think back to Wilf Sylvester who won the  short group Mr. Universe in 1975.   He use to use squats, leg presses, hacks, leg extensions and leg curls. In 1975 for the Pretoria Africa Mr. Universe contest that was held with the Mr. Olympia he changed up what he did for legs.  For the 1975 he only used bodyweight squats, leg extensions and leg curls.  His thighs looked good enough to win the short class. Another bodybuilder that was fond of using no weight squats was Serge Nubret.  The reason I bring this up is that it is possible to have an amazing body by not using weights. Go on youtube and you will find plenty of ripped, muscular natural guys that do nothing but body weight stuff.

I experiment a lot with my lifting but I don't put it down here in this log. If I'm not doing it consistently I won't bother to put it up.  I did make up a routine of nothing but bodyweight stuff.  I tried it and half way I was completely spent.  I remember when on a US Navy site in the question tab one guy asked, What type of lifting should I be doing if I get a chance to try out for the Navy Seals?  The response was there is no weight lifting in Bud/s training.  So do body weight training, running and swimming. 

I guard my background on this site and maybe give some glimpses of my life but I value my privacy.  Getbig is a cesspool at times. When I was in a six month training block that was half at the military base in Sea Girt and the other half in Fort Dix, NJ.  Everything was running, swimming, self defense both boxing and ground fighting; class room and shooting. I had a huge taste of body weight training.  They didn't just say do 50 push ups. They would say do push ups and time out 15 minutes.  Near the end we looked like monkeys humping a football as they shouted at us to do more. Every body weight exercise was like that. Try doing mountain climbers for 10 minutes.  At the end of the six months truth be told were skeletons from the training.  It was also 8 fast mile of running everyday.  The failure rate was around 40%.  The training was too extreme and not done to produce hypertrophy.  It was designed to create stress. Sleep was around 4 hours many nights. If I ever was going to do just bodyweight I would do it different.

The bodyweight routine I came up with looked something like this. When I attempted it I gassed out about half way through. I think I was just going to failure too much. Sets were three per exercise. All to failure with descending reps for most exercises.

Body weight squats done slow using the negative going all the way down
Body weight lunges
Body weight lunge positions jumps
One leg and bend over an touch your toes standing for leg bicep.
Pull ups
Body weight inverted back rows (Feet on bench with body facing the ceiling pulling up on a bar
Push ups
Pike push ups for shoulders
Reverse grip pull ups for bicep emphasis.
dips
sit ups
leg raises
single leg calf raises
neck work like wrestlers bridge, done front and back. 
burpees for condition with a jump.

Like I said when I tried this recently I made it about half way through before quitting. I will give it go again in the near future. Maybe one set to failure before I go the drop rep route.





 

[oldtimer1]

Delt and triceps day:  As usual, no warm up set shown. Tried to use good form, cadence and full range of motion.

Military press 1 x 8 (cleaned from the floor)
Dumbbell delt laterals 1x 19  (Going to up the weight next time.)
Rear delt dumbbell laterals 1 x 18
Face pulls 1 x 19
Shrugs 1x14

V handle triceps extensions 1x 13
Two hand dumbbell tricep extensions leaning back on a scott pad turned around 1 x 12
close grip bench 1 x 8
Dips 1 x 14 (went as low as I could)

Stiff deads 3x6 (Used super low weight to stretch out my hamstring pull. It was a mistake. I know you shouldn't stretch a tear but I took a gamble that maybe I could make it more supple than the tight pain.  Two sets went okay and the third when I upped the weight bit me.  Going to leave them out for awhile. Stiff deads are amazing for the hamstrings and it does lead to better explosiveness while sprinting, it can also provide too much of a stretch for an injured hamstring.)

Weighted crunches 1 x 40
Pulley crunches 1 x 60

A little shoulder mobility work at the end. 

Can you believe yesterday the day after Halloween kids came to the door and asked if we had any left over candy?  The last group of kids that came on Halloween we gave them all the left overs.  Judging by pillow cases the wise guys had the day after the were pretty successful getting the left over candy.  Definitely getbiggers.

[IroNat]

We had just under 50 kids which is the most ever.

Some years we had hardly any.  Younger families have moved into the neighborhood which is good.

[oldtimer1]

My wife said 250 kids came to our door. It was insane.  People drive their kids from other neighborhoods to ours. Saw parents with golf carts bringing kids to our neighborhood.  The four golf carts had incredible lighting and huge speakers blasting music. Instead of answering the door we just got lawn chairs and sat outside.  I was disappointed with the moms this year. Normally their outfits look like sexy hookers. You know the sexy nurse, sexy pirate and sexy who knows what.  Many parents had a bottle of beer and the wife's wine.  I offered couple of dads a refill but they seem to have all they needed, lol. One kid asked me why I wasn't dressed up and I told him I was an old man for Halloween.

[njflex]

My wife said 250 kids came to our door. It was insane.  People drive their kids from other neighborhoods to ours. Saw parents with golf carts bringing kids to our neighborhood.  The four golf carts had incredible lighting and huge speakers blasting music. Instead of answering the door we just got lawn chairs and sat outside.  I was disappointed with the moms this year. Normally their outfits look like sexy hookers. You know the sexy nurse, sexy pirate and sexy who knows what.  Many parents had a bottle of beer and the wife's wine.  I offered coupe of dads refilled but they seem to have all they needed, lol. One kid asked me why I wasn't dressed up and I told him I was an old man for Halloween.

HAHA,,NICE RICH...