Author Topic: Oldtimer1  (Read 489479 times)

Donny

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Re: Oldtimer1
« Reply #2475 on: July 31, 2024, 11:53:50 AM »
https://www.drugs.com/voltaren.html
The Gel I have used many times & other family members without any problems.

oldtimer1

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Re: Oldtimer1
« Reply #2476 on: August 13, 2024, 10:01:02 AM »
You Armenian?

?????, My father is Cuban and my mother is Puerto Rican.  My ancestry DNA test confirms this and also shows 14% indigenous Indian. That's why I'm good at getting reservations. If I give you something I might ask for it back. The surprising part was 6% black. I know where that went.

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Re: Oldtimer1
« Reply #2477 on: August 13, 2024, 10:03:41 AM »
OT - Hope all's well! Haven't seen you post in a while.

I'm doing really well. Got some really good news from the oncologist. While he says I'm somewhat immune compromised but he said my blood cancer levels are stable.  He never used the term remission but I feel great.  Thank you for asking.

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Re: Oldtimer1
« Reply #2478 on: August 13, 2024, 10:16:41 AM »
I know I've been neglecting this training log. Working out but not logging here.  I've been doing whole body routines lately. I think I will go back to a split soon. It's been too brutal training the whole body. Two days ago I came up from my basement gym feeling near death, lol.  Two days ago I did this workout.

Power cleans 3 x 3 then 1 x 1

Squats 2 x 8 then 1x1
Standing leg curls 2 x 12

Incline dumbbell press 2 x 8
Weighted dips 2 x 10

Pull ups 2x max
Seated pulley lat row with a V handle 2x12
Supinate pullups 1 x max

Dumbbell delt press standing 2x8
Dumbbell delt laterals 2 x 15

Skull crusher 2 x 8
Dumbbell alternate curl 2 x 8

Incline sit ups 1 x max
Incline leg raise 1x max

Leg press calf press 2 x 24
tibalis work 1 x 20

Weighted back hyper extensions 2 x 15

Neck work on four way machine  2 x 30 all sides

Ivanko gripper 2 x 20





Today I ran 5.17 miles. Average heart rate for the run was 151.  TE was 5.0. After I did four 110 yard sprints. Heading to the pool soon. Might have a limited amount of cocktails. My current favorite is tequila, club soda, lime on the rocks. It's low calories and low carbs. Really refreshing.

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Re: Oldtimer1
« Reply #2479 on: August 13, 2024, 10:43:43 AM »
Some of my thoughts on training for the aging athlete. I have done a lot of athletic stuff in my life but was never amazing. Not even close. I've boxed, ran track; power lifted and did stuff like bike at a good clip for 500 miles in five days in 90 degree heat. Do I have any qualifications to give advices? Probably not. At 144lbs I've squatted 400lbs. My best at under 180lbs is 400lbs squat, 300lbs bench with no cheat shirt, 410 dead, 230lbs clean and jerk, 175lbs snatch. In my younger days I could string together sub 6 minute miles and ran a 51 quarter in a junior college track meet. I just bring up those non impressive stats to show I do train.

Here are some of my aging thoughts.

1. As you age in your 60's and beyond you will probably have joint issues. There are so many exercises in the weight room. Don't mourn any exercise you can't do anymore. Just find  substitute. I have trouble with the flat bench, press behind the neck and squats bothers my shoulder grabbing the bar. I still sometimes do these movements but in short time they come back to bite me. Can't squat then use the leg press, squat machine, step up, dumbbell squat or many other movements. Can't bench anymore because your delts or elbow is shot then use dumbbells or a machine. You might find in time you like the substitute better.

2.  You can't compare yourself to your younger self. If you do you will quit training. I just saw a video of a guy in his 60's who ran a sub 18 minute 5k time. Really amazing. Then he said in his 30's he was running sub 15 minutes.  I wonder if he is pissed he's "only" running a sub 18, lol.

3.  Don't be afraid of lighter weights. You can make a lighter weight heavy by slowing down the cadence of the rep and resting less between sets. I think it was on this site where a guy trained with the Pro Steve Davis. Watching him in the gym he thought he was using super light weights till he trained with him. Then doing 6 sets of 10 with very little rest between sets the light weight was suddenly very heavy.

Heard the same thing said about Dickerson. He would use 160lbs in the seated pulley lat row with a V handle. He was another guy at his peak that used 6 sets with little rest for an exercise. 160lbs can feel like a 1000 pounds training fast. 

Last point was a story I read in Men's Health about a teacher that hurt his shoulder so bad he needed an operation.  When he returned to the gym he only used light weights and high reps doing his reps slowly. Along with running he got into the best shape of his life.

3. Don't be hard on yourself. Having yourself as an enemy is a terrible way to go through life. If you take a day off when you are scheduled to train don't beat yourself up.  If you have a work ethic and not just lazy just vow to have that workout tomorrow.

4. The heart is a muscle and the most important one. Train it like the girls can see into your chest on the beach.  So many aging lifters can't keep up with a chubby soccer mom doing a slow jog in the park. It's good to know you can join young people for a run or a pick up two hand touch football game. 

5. I'd write five and continue but the wife is saying it's time to float in the pool and to listen to some music. 

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Re: Oldtimer1
« Reply #2480 on: August 13, 2024, 12:19:33 PM »
^
Good stuff OT!

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Re: Oldtimer1
« Reply #2481 on: August 15, 2024, 01:01:50 PM »
Did another whole body routine. Got 2/3's of it completed then I got the call my daughter was in labor. I was told  I will get notified when  I have to pick up my 5 year old granddaughter and her puppy.  I was going to go to their house immediately but I was told to hold off. I was training fast as hell toward the end.  I got a little sick rushing the workout,  lol. 

Power cleans 3 x 3 then 1 x 1

Barbell squats 3 x 8 then 1 x 1
Standing leg curls 2 x 14

Incline dumbbell press 2 x 8
Flat flies 2x10

Pull ups 2 x max
Seated cable curls with a V handle 2 x 12
Reverse grip pull ups 1 x max

Standing dumbbell press 2 x 8
Delt dumbbell laterals 2 x 12

I got the call here after delts. Now I'm motoring even though they told me I'm on standby.  Wife is about an hour away visiting a friend heading toward my daughters house.

Triceps push downs 1x15
Alternate dumbbell curls 1x10

Weighted hyper 2 x 15

Seated leg press calf 2 x 25

Four way neck 1 x 30 a side

Jumped in the shower and got the call. Drove to my daughter's house. I got there first and then the wife around five minutes later. My daughter didn't seem overly concerned and was calm.  Her husband was home.  He was loading the car with the suit case.  I got our grand daughter and the Pug driving them to our house. Now we wait. 

Getting back to training. This is my last whole body for awhile. It's way too draining.  Going back to a split.

My daughter said the baby stopped moving the day before. My wife said it's common when the baby is close.  I can exhale once I hear the baby is here and healthy.

Side note. Don't give a pug swiss cheese. The farts are unbelievable. Who would have thought he was lactose intolerant?

 


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Re: Oldtimer1
« Reply #2482 on: August 16, 2024, 05:45:28 AM »
Congratulations OT!  :) 
And think about those full body routines. Maybe you're doing too much. Full body's in my opinion are best if you stick to one exercise per body part (3 sets each). I do the beginner ones you see in books and magazines. Great for strength and mass if you stick with compounds. Go at it and get freakishly strong on each movement and you'll gain mass and the running will burn the fat. Also, I got 2 1.25lb plates off Amazon and thats done wonders for slowly increasing my poundages. 

Crunches
Calf Raises
Squats
Stiff Leg Deadlifts
Rows
Bench Press
Behind the Neck Press
Curls
Lying Extensions
Wrist Curls

Donny

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Re: Oldtimer1
« Reply #2483 on: August 16, 2024, 05:57:33 AM »
Did another whole body routine. Got 2/3's of it completed then I got the call my daughter was in labor. I was told  I will get notified when  I have to pick up my 5 year old granddaughter and her puppy.  I was going to go to their house immediately but I was told to hold off. I was training fast as hell toward the end.  I got a little sick rushing the workout,  lol. 

Power cleans 3 x 3 then 1 x 1

Barbell squats 3 x 8 then 1 x 1
Standing leg curls 2 x 14

Incline dumbbell press 2 x 8
Flat flies 2x10

Pull ups 2 x max
Seated cable curls with a V handle 2 x 12
Reverse grip pull ups 1 x max

Standing dumbbell press 2 x 8
Delt dumbbell laterals 2 x 12

I got the call here after delts. Now I'm motoring even though they told me I'm on standby.  Wife is about an hour away visiting a friend heading toward my daughters house.

Triceps push downs 1x15
Alternate dumbbell curls 1x10

Weighted hyper 2 x 15

Seated leg press calf 2 x 25

Four way neck 1 x 30 a side

Jumped in the shower and got the call. Drove to my daughter's house. I got there first and then the wife around five minutes later. My daughter didn't seem overly concerned and was calm.  Her husband was home.  He was loading the car with the suit case.  I got our grand daughter and the Pug driving them to our house. Now we wait. 

Getting back to training. This is my last whole body for awhile. It's way too draining.  Going back to a split.

My daughter said the baby stopped moving the day before. My wife said it's common when the baby is close.  I can exhale once I hear the baby is here and healthy.

Side note. Don't give a pug swiss cheese. The farts are unbelievable. Who would have thought he was lactose intolerant?

 
I am sure everything will go well with the Baby or has gone well as im writing now on the 16th in Europe.

Congratulations OT!  :) 
And think about those full body routines. Maybe you're doing too much. Full body's in my opinion are best if you stick to one exercise per body part (3 sets each). I do the beginner ones you see in books and magazines. Great for strength and mass if you stick with compounds. Go at it and get freakishly strong on each movement and you'll gain mass and the running will burn the fat. Also, I got 2 1.25lb plates off Amazon and thats done wonders for slowly increasing my poundages. 

Crunches
Calf Raises
Squats
Stiff Leg Deadlifts
Rows
Bench Press
Behind the Neck Press
Curls
Lying Extensions

Wrist Curls


Yeah when i do full body i normally do one exercise per body part otherwise an upper / Lower is better ..for me at least.
Recovery now i personally like a 3 day split.
Depends on age & recovery ( cardio etc,,,)

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Re: Oldtimer1
« Reply #2484 on: August 16, 2024, 10:09:32 AM »
I am sure everything will go well with the Baby or has gone well as im writing now on the 16th in Europe.

Yeah when i do full body i normally do one exercise per body part otherwise an upper / Lower is better ..for me at least.
Recovery now i personally like a 3 day split.
Depends on age & recovery ( cardio etc,,,)

Do you workout 3 days a week or do a 3 on/1 off? I get confused when people say they do a 3 or 4 or 5 day split.

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Re: Oldtimer1
« Reply #2485 on: August 16, 2024, 10:45:08 AM »
Congratulations OT!  :) 
And think about those full body routines. Maybe you're doing too much. Full body's in my opinion are best if you stick to one exercise per body part (3 sets each). I do the beginner ones you see in books and magazines. Great for strength and mass if you stick with compounds. Go at it and get freakishly strong on each movement and you'll gain mass and the running will burn the fat. Also, I got 2 1.25lb plates off Amazon and thats done wonders for slowly increasing my poundages. 

Crunches
Calf Raises
Squats
Stiff Leg Deadlifts
Rows
Bench Press
Behind the Neck Press
Curls
Lying Extensions
Wrist Curls

When I was a teenager I did this whole body if my memory serves me correct.

Squat
Bench
Barbell row
Press behind the neck
curl
Barbell tricep extension while lying.

I got really strong. Truth be told one could get 90% out of lifting for looks with a limited routine and 100% of the strength with a simple whole body routine.

I think it was David Shaw a champion power lifter that wrote an article how he use to do so many movements in the weight gym.  He said his build and strength took off when he did four to five exercises. He basically did a squat, bench and deadlift throwing in something like rows as a bonus exercise.  On occasion he would train with bodybuilder Dave Johns using a bunch of movements.

Side note, I saw my beautiful cute grand daughter today.  So tiny.  Mom and baby are doing great. 



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Re: Oldtimer1
« Reply #2486 on: August 17, 2024, 01:02:21 AM »
Do you workout 3 days a week or do a 3 on/1 off? I get confused when people say they do a 3 or 4 or 5 day split.
Upper
Off
Lower
Off
Upper
Off
Off

Next week you can rotate it doing lower twice but I like doing Upper twice a week/ legs once a week.

Sometimes I like..

Chest & back
Off
Legs
Off
Shoulders & arms
Off
Off

Donny

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Re: Oldtimer1
« Reply #2487 on: August 17, 2024, 01:03:58 AM »
When I was a teenager I did this whole body if my memory serves me correct.

Squat
Bench
Barbell row
Press behind the neck
curl
Barbell tricep extension while lying.

I got really strong. Truth be told one could get 90% out of lifting for looks with a limited routine and 100% of the strength with a simple whole body routine.

I think it was David Shaw a champion power lifter that wrote an article how he use to do so many movements in the weight gym.  He said his build and strength took off when he did four to five exercises. He basically did a squat, bench and deadlift throwing in something like rows as a bonus exercise.  On occasion he would train with bodybuilder Dave Johns using a bunch of movements.

Side note, I saw my beautiful cute grand daughter today.  So tiny.  Mom and baby are doing great.

Well done to them both 👏

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Re: Oldtimer1
« Reply #2488 on: August 18, 2024, 10:51:33 AM »
Took a few days off to watch my granddaughter while her sister was being born and all the rest.  Today I did a cardio day and felt a little sluggish but at least I did some cardio.  Ran 5:18 miles and my average heart rate was 152 beats per minute. It peaked at 185. That's really high for me. Must be the heat. Humid out there.

I finished my run and a hottie was walking a chubby husky dog. I said, " He looks a little husky."  She said, "He's all husky."  My humor is wasted once again. 

Going to float in the pool. Going to limit myself to two cocktails only.  Summer is winding down here in NJ.  Another month or two it's going to New Jersey grey days for months.  We have an amazing summer in NJ but it's gone way too quick.

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Re: Oldtimer1
« Reply #2489 on: August 20, 2024, 11:05:01 AM »
Back to a split.  Wow, are whole body routines hard if you hit it in a comprehensive fashion. Today is Chest and arms.  Using a split that Yates used before going to to a four way split. I think Kevin Levrone used this split too.  One day is Chest and arms. The next part of the split is legs and lastly back/delts.  Trying to do this every other day with two days off after back/delts. So it's one direct hit once a week. So much over lap though. 


No warms ups shown. They are non taxing and many times I don't use any for exercises.

Barbell bench press 2 x 6 then 1 x 1 (I'm really compromised with this exercise with my shoulder issues but here I  go again. Giving it a shot. 

Incline barbell bench 2 x 6

Dumbbell flat flies 2 x 10

Dips 2x10 (Dug deep. No shallow dips)


V shaped handle tricep pushdowns 2 x 12
Single dumbbell two hands tricep extensions while seated 2 x 12 ( Dumbbell behind the neck type while leaning back against a turned around scott bench pad.)
Rope pushdowns 2x12
Reverse grip pulley tricep extensions using a single arm with a D shaped handle 2x12

Barbell curls 2 x 10
Alternate dumbbell curls 2x 8
Dumbbell drag curls 2 x 12
Concentration curls 2 x 12

Wrist curls 2 x 25
Wrist extensions 2 x 20
Ivanko gripper 2 x 20

Incline sit ups 1 x 27
Incline leg raises 1 x 16

I was going for a run after but I'm too shot. Tomorrow is a day off from lifting I will run hard in the morning. Took my blood pressure after lifting because my wife was taking hers. Mine is always something like 110 over 60.  One hour after lifting my blood pressure was 135/80.  I'm going to take it tonight when I'm well removed from the weight room. Yes blood pressure spikes pretty high when you lift. Surprised more older guys don't have heart attacks or strokes while lifting. 

Reference my permanently damaged shoulders. I have a  torn labrum on one and partial tear of a rotator cuff on the other. They held up for me on my nemesis the flat barbell press. Granted it was light weight and not in the Coleman meaning of light weight but real light weight. I just feel bad about being a lifter that can't bench a good weight. Not that I was ever any good but I did do 300lbs at slightly under 180lbs. Now it's laughable. I hope I can improve but it always comes back to bite me when I attempt to increase the intensity of my benching. Going to slowly increase. I will also use a McDonald bar to make sure my shoulders are stretched out as the weights gets heavy.  I'm a little guy but I push that bar a long way off my chest. I always see these fat guys pushing the weight of a train off their chest with a small 12" range of motion. 


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Re: Oldtimer1
« Reply #2490 on: August 21, 2024, 09:27:13 AM »
Cardio day: Ran 5.03 miles on the beach boardwalk by me. Average heart rate was 150 with a max of 168. Felt like I was going slow.

Had random foot pain that was painful but would go away only to return the next mile. I'm blaming the calf raises I did with a leg press machine. I think I went too low on the negative portion of the rep. Happens to me a lot with calf work. First I think I'm doing a good thing training my calves then when I run I feel injured. It feels like my Achilles is over stretched and foot pain.

I know when Ben Johnson was in the weight room his coach didn't want him doing calf raises but he didn't say why. The Achilles is unlike other tendons in that it has a very slight stretch and a energy return. I speculate that extreme stretching of the Achilles can lead to the over stretched rubber band effect.  Never heard this addressed in a research paper but that's my empirical experience is leading me to believe at least with my body. Going to go back to standing calf and I won't seek that extreme stretch. I might just stop hitting calves in the weight room and letting running take care of their function and health.

 I didn't see too many sights because it was 68 degrees. Normally during the summer the babes are out strutting their stuff in bikinis. 

   After typing this I'm going to hit the heavy bag for a couple of rounds. Always a fun but hard workout.

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Re: Oldtimer1
« Reply #2491 on: August 22, 2024, 12:54:43 PM »
Headed down to my basement gym and immediately thought fuck it. Taking the day off.

Visited a cardiologist later in the day months after he ran a bunch of tests on me.  My blood pressure is 100/60 there.  Damn, I thought the blond thick nurse taking my pressure would spike with her in the room.  Cardiologist said I have a heart valve that isn't closing perfectly.  I asked him what the treatment was and if I could exercise.  He said it was minor and exercise was no problem.  He also said a scan he did of my eyes to check the arteries he saw some kind of mass in both eyes. He said to make an appointment with an eye doc MD.  I immediately drove to one and made an appointment.  The cardiologist said he's not going to make a diagnosis because that's not his field. It's always something.

Drove home and got Chinese food. A quart of shrimp with lobster sauce and rice. I ate the whole thing and my stomach looks like a python that ate a deer. When I cut loose from the fitness life style, I throw caution to the wind.   

Tomorrow it's back to working out. Damn, I think I gained a pound from that Chinese food, lol.  Tomorrow I'm going to eat like a bird.  I hope.


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Re: Oldtimer1
« Reply #2492 on: August 23, 2024, 06:58:29 AM »
I spend way too much time plotting different approaches to lifting. Just came off a whole body protocol for awhile even if I didn't document it fully here. I'm trying to be a hybrid athlete meaning for me to be decent at both lifting and running.  Something got to give. When I try volume even though I'm retired it just seems to be too much time and from a personal stand point it's hard for me to do repeated sets with a moderate weight. Seems like I'm spinning my wheels if I don't take a set to it's ragged edge. I always said to myself once I hit 65 I should play more in the weight room and not take it so serious. Well here I am and no I want to red line it. In my mind I picture using a moderate weight for four sets per exercise to be a pleasant way to train. Every time I try it I wonder why I did the first three sets and didn't train to failure but hit that failure on the fourth set. Seems like a waste of time. I admit it's just picking stuff up and putting it down. I shouldn't put so much thought into it.


I used the whole body routines recently because I thought I could have one lifting session and hit everything then have a day or three days to run. What happened though is systemic fatigue. My ass started dragging. Mentzer even mentions this why he went from a whole body routine to win the Mr. America to a split for the Universe and Olympia competitions.

For now and this could change next week what I'm doing but for no I'm using a tried and true Yates inspired routines that have worked for me. It's hard as hell to take every set to the ragged edge but it suits me. 


Delt and Triceps day:

Standing military press 1 x 8  (Non taxing warm ups. 1 x 6 with the bar. 1 x 4 with 95lbs then load up the bar for the one set to failure.)

Standing dumbbell delt lateral raise 1 x 19 (warm up with 5lbs dumbbells for 1x6)

Seated rear dumbbell delt raises 1 x 14 ( no warm up)

Face pulls 1 x 19 (No warm up. Some might say why the high reps? Sometimes I feel if you're doing one set to failure it works better to use a resistance that failure is at high reps. Doing say 1 x 6 to failure with face pulls would require a lot of weight and would be hard on the rotator cuffs.)

Typical triceps push downs 1 x 14 (No warm ups for any of the triceps exercises)
Two hand seated with one dumbbell triceps extensions with the dumbbell behind the head 1 x 13
Single arm reverse grip with a D shaped handle triceps extensions 1 x 12
Weighted dips 1 x 10

Weighted crunches 1 x 70
Pulley crunches 1x60
Roman chair sits ups 1 x 35 (I use an adjustable decline bench set to good grade and I stay in that quarter range of motion where it hurts)

I really wanted to kill this work out and I'm very happy with the weight used and reps to failure. Take these reps listed with a grain of salt as it's from memory.  When I'm turning red in the face trying to hit failure I'm lucky if I know my name after the set. Typing this about an hour after the work out.

Going to try to run now. I have this Achilles, ankle, foot thing going on.  If it's too painful I will can the run and take a week off of running. Taking a prescription anti-inflammatory. Usually works amazing for me.

Edit: Ran 5.18 miles after. Garmin said 703 calories used with an average heart rate of 151 bpm.  Then ran 6 x 110 sprints. Probably good for another 100 calories burned.

Calories estimated for the weight work out at 150 calories. The run about 800. Diet deficit for the day will probably be about 400 calories.  So about 1350 down for the day.  It's an exceptional day day. I doubt I can consistently keep this up but I will take today. If I have three more days like it no doubt I will lose a pound of fat.   

2nd Edit: Left 656 calories out from eating today. Huge deficit this Friday.

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Re: Oldtimer1
« Reply #2493 on: August 24, 2024, 05:01:47 AM »
Your blood pressure is low.  100/60. 
Are you on blood pressure meds?

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Re: Oldtimer1
« Reply #2494 on: August 25, 2024, 08:45:10 AM »
Your blood pressure is low.  100/60. 
Are you on blood pressure meds?

I'm not using any blood pressure meds and my heart rate is usually about 60 BPM at rest.

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Re: Oldtimer1
« Reply #2495 on: August 25, 2024, 09:14:20 AM »
I lift and run by myself. Thought it would fun to find a group to run with. Looking online I found one. I live by the beach but this group met at another beach about 40 minutes away from me.

Not knowing what to expect I waited on the boardwalk and one by one they started showing up. About 20 people. One guy said he just finished running 20 miles and he was just there to say hello to the group. I was looking at all the 110lbs women and thought I'm about to get smoked. Serious distance runners are another animal. When they say someone is strong they are talking about their endurance and not a weight room number. They took off in different groups. I held back with the slow group. After a mile I realized this was way too slow. Leaving them I tried to catch the next group. I was chasing the group with women who looked about 110lbs that included two guys. I couldn't catch them but they also weren't leaving me in the dust.

 We ran through stunning beach towns in NJ.  It was Ocean Grove, Bradley beach, Avon, Belmar and Spring lake. They call this area of NJ the Irish Riviera because of the beauty of the towns and the high Irish population.  It's been 30 years or so since I been on the boardwalk in this area. The place was an explosion of runners. The boardwalk by my house has some runners but this was insane. Belmar in particular is a college age vacation destination hence the plenty of young people running. In the end I did 6.2 miles. Same as the group of fat free little women and the two guys.

Next time I'm determined to keep up with them. I'm probably delusional but next Sunday I will do my best.  Damn is this area of NJ by the beach beautiful. One town had Victorian mansions that was so visually stunning. It was worth waking up at 530A to drive to the group.  I will never be a good distance runner though I'm trying to improve with my limitations. I was a sprinter in high school and College but never a serious distance runner though I ran some okay times back in the day. 

Tomorrow should be a lifting day. I get tired of keeping up this log so I will pop in from time to time.

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Re: Oldtimer1
« Reply #2496 on: August 25, 2024, 11:56:42 AM »
That's the area I go to.
Have you ever thought of doing a triathlon?
They have events that are not too long.
Someone I know age 60 does them.
He just did one 700m swim, 22 km bike, 5k run.

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Re: Oldtimer1
« Reply #2497 on: August 25, 2024, 05:32:10 PM »
That's the area I go to.
Have you ever thought of doing a triathlon?
They have events that are not too long.
Someone I know age 60 does them.
He just did one 700m swim, 22 km bike, 5k run.

I'm a terrible swimmer and I no longer have a road bike. I haven't been on a bike in a year and a half. I own a mountain bike and a hybrid. Both not built for speed. Yes the short triathlons are called sprint triathlons. I have no interest but I admire people who do it. I just want to run a decent 5K. I'm getting pretty skinny from all this running.

Donny

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Re: Oldtimer1
« Reply #2498 on: August 25, 2024, 11:13:04 PM »
I spend way too much time plotting different approaches to lifting. Just came off a whole body protocol for awhile even if I didn't document it fully here. I'm trying to be a hybrid athlete meaning for me to be decent at both lifting and running.  Something got to give. When I try volume even though I'm retired it just seems to be too much time and from a personal stand point it's hard for me to do repeated sets with a moderate weight. Seems like I'm spinning my wheels if I don't take a set to it's ragged edge. I always said to myself once I hit 65 I should play more in the weight room and not take it so serious. Well here I am and no I want to red line it. In my mind I picture using a moderate weight for four sets per exercise to be a pleasant way to train. Every time I try it I wonder why I did the first three sets and didn't train to failure but hit that failure on the fourth set. Seems like a waste of time. I admit it's just picking stuff up and putting it down. I shouldn't put so much thought into it.


I used the whole body routines recently because I thought I could have one lifting session and hit everything then have a day or three days to run. What happened though is systemic fatigue. My ass started dragging. Mentzer even mentions this why he went from a whole body routine to win the Mr. America to a split for the Universe and Olympia competitions.

For now and this could change next week what I'm doing but for no I'm using a tried and true Yates inspired routines that have worked for me. It's hard as hell to take every set to the ragged edge but it suits me. 


Delt and Triceps day:

Standing military press 1 x 8  (Non taxing warm ups. 1 x 6 with the bar. 1 x 4 with 95lbs then load up the bar for the one set to failure.)

Standing dumbbell delt lateral raise 1 x 19 (warm up with 5lbs dumbbells for 1x6)

Seated rear dumbbell delt raises 1 x 14 ( no warm up)

Face pulls 1 x 19 (No warm up. Some might say why the high reps? Sometimes I feel if you're doing one set to failure it works better to use a resistance that failure is at high reps. Doing say 1 x 6 to failure with face pulls would require a lot of weight and would be hard on the rotator cuffs.)

Typical triceps push downs 1 x 14 (No warm ups for any of the triceps exercises)
Two hand seated with one dumbbell triceps extensions with the dumbbell behind the head 1 x 13
Single arm reverse grip with a D shaped handle triceps extensions 1 x 12
Weighted dips 1 x 10

Weighted crunches 1 x 70
Pulley crunches 1x60
Roman chair sits ups 1 x 35 (I use an adjustable decline bench set to good grade and I stay in that quarter range of motion where it hurts)

I really wanted to kill this work out and I'm very happy with the weight used and reps to failure. Take these reps listed with a grain of salt as it's from memory.  When I'm turning red in the face trying to hit failure I'm lucky if I know my name after the set. Typing this about an hour after the work out.

Going to try to run now. I have this Achilles, ankle, foot thing going on.  If it's too painful I will can the run and take a week off of running. Taking a prescription anti-inflammatory. Usually works amazing for me.

Edit: Ran 5.18 miles after. Garmin said 703 calories used with an average heart rate of 151 bpm.  Then ran 6 x 110 sprints. Probably good for another 100 calories burned.

Calories estimated for the weight work out at 150 calories. The run about 800. Diet deficit for the day will probably be about 400 calories.  So about 1350 down for the day.  It's an exceptional day day. I doubt I can consistently keep this up but I will take today. If I have three more days like it no doubt I will lose a pound of fat.   

2nd Edit: Left 656 calories out from eating today. Huge deficit this Friday.

Without sounding too critical I think you're very undecided & random with your weight training.
One week it's full body then another week it's volume & then back to 1 or 2 sets to failure.
I can't see how you can seriously progress unless you're more disciplined.
I personally think you're more into running, certainly as you're getting older & you're more into a slim athletic look ( your words).

From reading your thread I would say you're better sticking to body weight stuff, Dips, various chins/ pull ups.
I honestly think you'll be happier & stick to it.

Nowadays I train just to hang onto what I've got & am under no illusions of being that big buff guy on the Beach anymore.
I've actually always preferred bodyweight Parallel bar dips to any Bench press.
Cycling is my cardio Nowadays & if I look like a dickhead with my helmet on who cares  ;D

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Re: Oldtimer1
« Reply #2499 on: August 26, 2024, 05:30:17 AM »
I'm a terrible swimmer and I no longer have a road bike. I haven't been on a bike in a year and a half. I own a mountain bike and a hybrid. Both not built for speed. Yes the short triathlons are called sprint triathlons. I have no interest but I admire people who do it. I just want to run a decent 5K. I'm getting pretty skinny from all this running.

What's holding you back from running a 5k?
You run twice as far often.
It's just a contest with yourself as no one cares a whit how fast a 65 year old runs.
You should do it before further health issues make it impossible.
I can't do it due to knee issues but you can.