Author Topic: Oldtimer1  (Read 461516 times)

oldtimer1

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Re: Oldtimer1
« Reply #2325 on: April 15, 2024, 05:46:34 PM »
I find keeping a training log very tiring & as i wrote before i train more "freestyle" nowadays. I might radically change my mind what exercise i will do because at that moment it doesnīt feel good.
Donīt feel you have to post your workouts but rather just post up the positive ones.

I plot out my workouts in my head and sometimes on paper. You're right though. Many times it's better to freestyle. A workout plotted out can't account for how you feel that day or for any tweaks you have to work around. For some reason I do this especially with triceps but other body parts too. Sometimes for a squatting motion I use a squat machine but I often substitute Dumbbell squats, hacks or free squats. For triceps I switch out so many exercises. Not a quote but Dave Draper but he  said in effect that he can't stay too structured in a workout cause he likes to be able to change things on the fly.

Today I dropped my short lived whole body routine due to a leg and hip bugging me. I took a 25MG of meloxicam and it worked pretty good. I was on 7.5mg and it helped but 25mg worked much better. Can't pin point the pain but it felt like the hip joint and hurt from there all the way down to the knee. 

Thinking I have to be careful about grinding my joints to dust. I have been working out hard from my teens till now. It was high school and college track team. Competed in powerlifting in 1977.  I boxed, jui jitsu and very intensive training at two military bases. Did stuff like ride a bike 500 miles across Iowa in five days with some seriously competitive bike cycle enthusiasts that hammered the pace.  My body has taken a beating. As I mentioned before I use to talk to Bill Pearl through texts. He stressed that a smart man gives up the heavy weights as they age. I believe he said he stopped using heavy weights when he hit 55. 

Today I went back to my Yates inspired one set to failure. I trained chest and biceps  today and it took 45 minutes. Then I spent 45 minutes fast walking on a  the treadmill with an incline. The plan for the week is to complete a week of one set to failure then I might admit I'm not a kid anymore and train for muscular endurance with moderate weights. Five years from now when I'm 70 it would be nice to still be hitting the weights hard and running some miles health willing. I think in order to hit that goal I have to be wiser in what I do and drop the ego.  I have some health challenges but I'm monitored very closely.  So far I'm good.

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Re: Oldtimer1
« Reply #2326 on: April 16, 2024, 02:30:04 AM »
As I mentioned before I use to talk to Bill Pearl through texts. He stressed that a smart man gives up the heavy weights as they age. I believe he said he stopped using heavy weights when he hit 55.

yes i spoke 3 times with Bill on the phone he was a great guy. At that time i was really just doing under grip supinated chins for Biceps & Bill said do you have a preacher bench & i got one for my Home Gym after the conversation.
works well with chinning the Bar

oldtimer1

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Re: Oldtimer1
« Reply #2327 on: April 16, 2024, 03:37:15 AM »
As I mentioned before I use to talk to Bill Pearl through texts. He stressed that a smart man gives up the heavy weights as they age. I believe he said he stopped using heavy weights when he hit 55.

yes i spoke 3 times with Bill on the phone he was a great guy. At that time i was really just doing under grip supinated chins for Biceps & Bill said do you have a preacher bench & i got one for my Home Gym after the conversation.
works well with chinning the Bar

The scott can be really hard on the bicep.  I know a guy that ripped his bicep using one. I don't know how Larry Scott used one for decades with really heavy weight without a rupture? 

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Re: Oldtimer1
« Reply #2328 on: April 16, 2024, 05:25:36 AM »
The scott can be really hard on the bicep.  I know a guy that ripped his bicep using one. I don't know how Larry Scott used one for decades with really heavy weight without a rupture?
He used a very wide grip too on his curls where as i normally used a much closer one. Sometimes i did it just leaning my arm on an incline bench, but regardless after the Curls you are pre-exhausted so lighter loads are used (if any on chins)...still the muscles are weaker because of this & i suppose in theory could be more open to a tear.
I found chins did it for me body straight & concentrating on the Biceps where as for back i would do Gironda style Sternum chins arching my back bar to sterum leaning back..much more range of motion that a standard pull up.

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Re: Oldtimer1
« Reply #2329 on: April 16, 2024, 05:30:42 AM »
looks very awkward to me


oldtimer1

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Re: Oldtimer1
« Reply #2330 on: April 16, 2024, 05:22:55 PM »
Leg day: 4-16-24 Tuesday.

I was cautious about lifting for legs today because my hip and leg hurting the past week. I've been on ridiculously strong anti-inflammatory drug and it's been working amazing. I woke up at 5:30AM and went into my basement. I started by waking myself up by walking fast for a quarter mile on the treadmill. For the first exercise the leg press I did a few warm up sets. My leg felt pretty good. Now to my one set to failure. I lightened the weight and made a point to do slow negatives to make up for the lighter weight. I got to 13 and it felt good.

Leg press 1x13
Machine squats 1 x 10 I could have gotten maybe two more reps but I felt I was playing with fire and wanted to play it safe. I think barbell squats might be permanently out for me. 
Stiff deads 1 x 8 (Lightened the load a little from 205lbs to 185lbs but did them stricter. Still trying not to reinjure my leg.)
Leg extensions 1 x 26
Seated leg curls 1 x 18

Hanging leg raise 1 x 27
Hip ups lying on my back 1 x 34

Leg press calf 1 x 26
Standing calf 1 x 21
Seated calf 1 x 20
tibalis 1 x 20

Neck four way 4 x 20 per side.

At work after lifting I spend most of the 8 hour day on my feet. Thought I would be limping but nope, felt great. The drug is working. I'm usually not into any prescriptions but my leg was hurting. Last time I had problems the Doc gave me 7.5 MG of meloxicam for for a foot injury.  When I  took it I felt amazing. Not only did the foot feel better but every stiffness in my body disappeared. I only used it for a few days. It's a drug that is used for arthritis a lot. My family suffers a lot from arthritis. My sister is practically crippled from it. Her hands are knurly and she has trouble walking. She is only 75.  I think my workout has kept my joints pretty good but I know I from x rays that I have it too but not to her extent. I found a bottle of 25mg of the drug that another doctor prescribed. Now 7.5mg worked but I was in a lot of hip and thigh pain so I took the heavy dose. Holy shit do I feel good.  I will probably take it for 3 more days.

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Re: Oldtimer1
« Reply #2331 on: April 17, 2024, 03:50:49 AM »
Leg day: 4-16-24 Tuesday.

I was cautious about lifting for legs today because my hip and leg hurting the past week. I've been on ridiculously strong anti-inflammatory drug and it's been working amazing. I woke up at 5:30AM and went into my basement. I started by waking myself up by walking fast for a quarter mile on the treadmill. For the first exercise the leg press I did a few warm up sets. My leg felt pretty good. Now to my one set to failure. I lightened the weight and made a point to do slow negatives to make up for the lighter weight. I got to 13 and it felt good.

Leg press 1x13
Machine squats 1 x 10 I could have gotten maybe two more reps but I felt I was playing with fire and wanted to play it safe. I think barbell squats might be permanently out for me. 
Stiff deads 1 x 8 (Lightened the load a little from 205lbs to 185lbs but did them stricter. Still trying not to reinjure my leg.)
Leg extensions 1 x 26
Seated leg curls 1 x 18

Hanging leg raise 1 x 27
Hip ups lying on my back 1 x 34

Leg press calf 1 x 26
Standing calf 1 x 21
Seated calf 1 x 20
tibalis 1 x 20

Neck four way 4 x 20 per side.

At work after lifting I spend most of the 8 hour day on my feet. Thought I would be limping but nope, felt great. The drug is working. I'm usually not into any prescriptions but my leg was hurting. Last time I had problems the Doc gave me 7.5 MG of meloxicam for for a foot injury.  When I  took it I felt amazing. Not only did the foot feel better but every stiffness in my body disappeared. I only used it for a few days. It's a drug that is used for arthritis a lot. My family suffers a lot from arthritis. My sister is practically crippled from it. Her hands are knurly and she has trouble walking. She is only 75.  I think my workout has kept my joints pretty good but I know I from x rays that I have it too but not to her extent. I found a bottle of 25mg of the drug that another doctor prescribed. Now 7.5mg worked but I was in a lot of hip and thigh pain so I took the heavy dose. Holy shit do I feel good.  I will probably take it for 3 more days.

yes we are Old Farts now with some aches & pains, do you ever train in a commercial Gym?

oldtimer1

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Re: Oldtimer1
« Reply #2332 on: April 17, 2024, 05:46:32 AM »
yes we are Old Farts now with some aches & pains, do you ever train in a commercial Gym?

I was in a commercial gym when covid hit and they all shut down. Lucky I had my home gym so I never missed a workout.

I started to add to my home gym after that to have the equipment I loved at the commercial place. One was a four way neck machine and the other was a kick back machine. The kick back machine I got just isn't as good as the commercial one. I wish I bought the commercial one used. Probably could have gotten it for the same price of the home unit I got. The one I got is in the pictures as well as the commercial one I used. I don't even know the brand of the commercial one but it was the best leg machine I ever used. It was like a one leg squat standing up that had the bonus of posterior femur abduction. It kicked my ass.

I am self motivated. I think I'm in my home gym for good unless I'm on vacation or a friend invites me to their commercial gym.

Donny

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Re: Oldtimer1
« Reply #2333 on: April 17, 2024, 06:14:39 AM »
I was in a commercial gym when covid hit and they all shut down. Lucky I had my home gym so I never missed a workout.

I started to add to my home gym after that to have the equipment I loved at the commercial place. One was a four way neck machine and the other was a kick back machine. The kick back machine I got just isn't as good as the commercial one. I wish I bought the commercial one used. Probably could have gotten it for the same price of the home unit I got. The one I got is in the pictures as well as the commercial one I used. I don't even know the brand of the commercial one but it was the best leg machine I ever used. It was like a one leg squat standing up that had the bonus of posterior femur abduction. It kicked my ass.

I am self motivated. I think I'm in my home gym for good unless I'm on vacation or a friend invites me to their commercial gym.
your post got me thinking about a simple exercise i do at home lying leg curls,
I for example point my toes away from my legs to work my calves somewhat & the opposite when concentrating on my Hammies & Buttocks.

oldtimer1

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Re: Oldtimer1
« Reply #2334 on: April 18, 2024, 09:12:44 AM »
Back day: 4/18/24 Thursday.

My leg and hip continue to heal but I'm wary of fucking it up again.  Still a broken record with the Yates one set to failure thing. For right now it suits my temperament and personality of hitting a set really hard then moving on. Used non taxing warms up sets when needed but for most sets I do no warm ups.

Medium grip pulldowns with a supinate M.A.G bar 1x12 (I don't use the lean back and heave I see everyone doing but I stay upright. I sometimes wonder which way is better? Leaning back and heaving makes it a sloppy row type exercise.  I know the lean back lets you use more weight)

Seated traditional lat rows with pulley using a V shaped handle 1 x 14

Dumbbell row with knee and hand on a bench 1 x 12

Narrow pulldown with s supinate M.A.G. bar 1 x 11

dead lift 1 x 6 ( I was dreading these because I was fearful of injuring my leg. I warmed up with 225lbs and it felt alright. Loaded the bar to 275lbs and I did six reps. Using that light weight and using a slow negative made it tough. Hopefully soon I can get back to using a real weight for this exercise. For me it's also tough to do this exercise if I put in too many miles running. It seems to take the strength out of my legs for pushing the ground for deads. I don't want to get too crazy heavy with the weight in this exercise at this stage in my life but I sure would like to get back to doing six reps with 315lbs again. Then again summer is for summer runs and the deads suffer.

Weighted back extensions 1 x 20 ( I hold a 25lbs behind my head and I use the harder horizontal hyper bench instead of the easy new 45 degree ones where there is zero resistance as you get near the top.

Ab wheel 1 x 27
Ab pulley crunches 1 x 50

Having a good training week so far. So far I got two cardio sessions in this week and hopefully Friday and Saturday I will get two more in. Tomorrow is delts and triceps. Good to end a weight training week on an easier day with something like delts and triceps.

oldtimer1

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Re: Oldtimer1
« Reply #2335 on: April 19, 2024, 08:57:46 AM »
4-19-2024, Friday: Delt and triceps day.

   Woke up with a bit of a hang over. Watching a movie last night with the wife on Netflix.  I didn't even get to the part of Netflix and chill. Had some whiskey on ice and I guess I was enjoying it too much.  My goal today was to lift and go for a run. After lifting I was just shot. Tomorrow is another day.  Again, I do warms ups as needed and most exercises don't get a warm up set.

Military press 1x8
Dumbbell delt laterals drop sets:  30lbs-25lbs-20lbs-15lbs and 10lbs (I never did drop sets before. My delts were on fire.)
Dumbbell rear delt laterals drop sets:  30lbs-25llbs-20lbs  (The pump was unreal)
Face pulls 1 x 19
Barbell shrugs 1 x 14

Traditional triceps pushdowns 1x 18 (Used an upside down V handle)
Narrow bench 1 x 9
Rope triceps 1 x 12
Weighted dips 1 x 9

Weighted crunch 1 x 70
Pulley crunch 1 x 60
Romans on a decline bench 1 x 40

Dumbbell pullover 1 x 12 (I use two dumbbells and lie on bench length wise. I don't do these to increase strength. It's just a stretching exercise for my tight shoulders.

Debated in my head whether to start warming up for a run and I thought fuck it. Tomorrow I will get it in. I was looking at videos of a guy 70 years old who was running at 65 but only walks/hikes now at 70.  He lifts but he tries to get in plenty of days of walking. He looked really lean and in shape but no one would confuse him with a bodybuilder. He preaches the low sugar diet.  I do know first hand the power of fast walking. It melts the fat right off. I can see very noticeable results in as little as one or two weeks if I can get in 5 days of 5 miles at a time of fast walking in with weight lifting. The problem for me is as much as I really enjoy putting on my shock wave head set and walking an isolated trail by my house but it rubs me the wrong way.  I view myself as an aging athlete.  As such walking makes me feel like it's a cop out and something house wives do. I try to compensate that feeling by walking really fast and throwing in some strides (semi sprints) as the mood hits me. If I had any sense I would stick with walking.  It's really safe on the joints and it does melt fat off. Try an experiment with yourself if you're healthy. Walk fast for something like 75 minutes a day for 4 or 5 days a week in addition to your lifting. It makes a big difference in how you look in terms of being lean. I'm still trying to fight the good fight and I still try to run.  If I had a brain cell working in my head I would only walk fast for cardio with some strides thrown in as the mood hit me.   My brother is 78 and he is still running. Running slow but running.


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Re: Oldtimer1
« Reply #2336 on: April 19, 2024, 09:04:20 AM »
4-19-2024, Friday: Delt and triceps day.

   Woke up with a bit of a hang over. Watching a movie last night with the wife on Netflix.  I didn't even get to the part of Netflix and chill. Had some whiskey on ice and I guess I was enjoying it too much.  My goal today was to lift and go for a run. After lifting I was just shot. Tomorrow is another day.  Again, I do warms ups as needed and most exercises don't get a warm up set.

Military press 1x8
Dumbbell delt laterals drop sets:  30lbs-25lbs-20lbs-15lbs and 10lbs (I never did drop sets before. My delts were on fire.)
Dumbbell rear delt laterals drop sets:  30lbs-25llbs-20lbs  (The pump was unreal)
Face pulls 1 x 19
Barbell shrugs 1 x 14

Traditional triceps pushdowns 1x 18 (Used an upside down V handle)
Narrow bench 1 x 9
Rope triceps 1 x 12
Weighted dips 1 x 9

Weighted crunch 1 x 70
Pulley crunch 1 x
Romans on a decline bench 1 x 40

Dumbbell pullover 1 x 12 (I use two dumbbells and lie on bench length wise. I don't do these to increase strength. It's just a stretching exercise for my tight shoulders.

Debated in my head whether to start warming up for a run and I thought fuck it. Tomorrow I will get it in. I was looking at videos of a guy 70 years old who was running at 65 but only walks/hikes now at 70.  He lifts but he tries to get in plenty of days of walking. He looked really lean and in shape but no one would confuse him with a bodybuilder. He preaches the low sugar diet.  I do know first hand the power of fast walking. It melts the fat right off. I can see very noticeable results in as little as one or two weeks if I can get in 5 days of 5 miles at a time of fast walking in with weight lifting. The problem for me is as much as I really enjoy putting on my shock wave head set and walking an isolated trail by my house it rubs me the wrong way.  I view myself as an aging athlete.  As such walking makes me feel like it's a cop out and something house wives do. I try to compensate that feeling by walking really fast and throwing in some strides (semi sprints) as the mood hits me. If I had any sense I would stick with walking.  It's really safe on the joints and it does melt fat off. Try an experiment with yourself if you're healthy. Walk fast for something like 75 minutes a day for 4 or 5 days a week in addition to your lifting. It makes a big difference in how you look in terms of being lean. I'm still trying to fight the good fight and I still try to run.  If I had a brain cell working in my head I would only walk fast for cardio with some strides thrown in as the mood hit me.
Netflix.. :)  when i want my peace i let my wife watch it. Itīs OK but i do like watching Documentaries on there . I just watch less TV these days & i think most people read much less. The Internet was in one way a blessing but in another way a poison.

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Re: Oldtimer1
« Reply #2337 on: April 20, 2024, 05:20:59 PM »
Good point about fast walking. I lift and walk and the walking does wonders for getting lean. I don't have the need to do any other forms of aerobics. I used to think the joint pain issues regarding running were BS until I started running   :)  I found out that it can be true.

oldtimer1

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Re: Oldtimer1
« Reply #2338 on: April 21, 2024, 04:35:21 AM »
Good point about fast walking. I lift and walk and the walking does wonders for getting lean. I don't have the need to do any other forms of aerobics. I used to think the joint pain issues regarding running were BS until I started running   :)  I found out that it can be true.

I always say have a 300 calorie or more deficit from lifting and throw in a 300-600 calorie deficit from walking will lead to a quick fat loss. On top of that eat 400 calories less a day diet and the fat will melt off. Walking is so underrated.  Just don't stroll but walk really fast. I still can't go for a long walk without throwing some semi sprints in. Otherwise I feel like chubby housewife doing a power walk, lol. 

oldtimer1

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Re: Oldtimer1
« Reply #2339 on: April 21, 2024, 05:34:55 PM »
I did nothing this weekend.  For the week I got in four lifting days and two cardio days. Not optimal but I will take it. For the whole week I threw the diet out the window. I ate a sick amount. If I ate a cup cake I went back for another one, lol.

 Monday tomorrow I'm back on the wagon and eating like a skinny chick chewing on a celery stick. I really have to get my act together.  Afraid to get on the scale. Eating big is great for lifting heavy but terrible for  the waist and the heart.

 Just heard of a guy I boxed in 1986 that just died. He knocked me on my ass about 15 seconds into the fight but I got up and we threw down for the rest of the fight. It was a gym fight in the gym. No scoring but I like to think I won. I'm sure he would have said I was delusional. Tough Italian city guy with no fear. I think he had an unexpected heart attack.

  Maybe a different topic but I know three guys that died from heart attacks working out. Two running and one lifting. 

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Re: Oldtimer1
« Reply #2340 on: April 22, 2024, 07:11:50 AM »
I did nothing this weekend.  For the week I got in four lifting days and two cardio days. Not optimal but I will take it. For the whole week I threw the diet out the window. I ate a sick amount. If I ate a cup cake I went back for another one, lol.

 Monday tomorrow I'm back on the wagon and eating like a skinny chick chewing on a celery stick. I really have to get my act together.  Afraid to get on the scale. Eating big is great for lifting heavy but terrible for  the waist and the heart.

 Just heard of a guy I boxed in 1986 that just died. He knocked me on my ass about 15 seconds into the fight but I got up and we threw down for the rest of the fight. It was a gym fight in the gym. No scoring but I like to think I won. I'm sure he would have said I was delusional. Tough Italian city guy with no fear. I think he had an unexpected heart attack.

  Maybe a different topic but I know three guys that died from heart attacks working out. Two running and one lifting.
Donīt worry about Heart attacks Rich as it will not happen to you. I was out again this morning cycling and felt great. Cycling i now love as i can change up the intensity, sprints & hills.
I see a lot of people now with E-Bikes basically a battery operated bike but i need to do the work.
Iīm old school ..ainīt no free dinners just working hard.

oldtimer1

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Re: Oldtimer1
« Reply #2341 on: April 22, 2024, 11:12:28 AM »
Ran 5.2 miles today and did some hitting the heavy bag after.  At this age it takes me a mile or two before I feel in the groove for running faster. When I hit mile five it was the fastest mile. After the run I did 4 110 yard strides to remind my legs what fast running is.

So far the diet is on point for today.  Using the diet app I use and I'm killing it so far. I have about a 700 calorie deficit today from just exercise.  Hope to eat at least 400 calories less than I ate yesterday for an 1100 calorie drop. Summer is around the bend. 

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Re: Oldtimer1
« Reply #2342 on: April 24, 2024, 12:55:54 PM »
Still on a little break from lifting. It's 72 and sunny in NJ. I didn't want to go down to my dark basement to lift so I went for a run. Ran 3.1 miles and after did five 110yard strides. Ran like a slug in the 9 minute something range. I will return to weight lifting tomorrow.

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Re: Oldtimer1
« Reply #2343 on: April 25, 2024, 12:58:22 PM »
Dragged my ass back to lifting. Today was chest and arms. No warm ups shown.

Flat barbell bench press 2 x 6 then 1x1 (Due to injuries I'm so weak in this lift. I'm determined to get back up in weight. Maybe a foolish desire. All through my 40's and early 50's I always did my last set with something like 250lbs to 285lbs Now with a partially torn rotator cuff on one shoulder and torn labrum in the other I have limitations.  I will push in this lift till it punches me in the face ands says stop you old goat.

Barbell inclines press 2 x 6

Dumbbell decline press 2 x 8 ( I think doing three pressing motions were over kill. Felt weak with these.)

Flat flies 2x10  (I've been reading and seeing so many videos saying how bad these are for the shoulder joint. I always got a good pump and a good stretch with them. I don't know. Maybe someone can point blank convince me they are bad for you and I will stop.)


Triceps pushdown with an upside down V bar 2 x12

Skull crushers with an ez bar 2 x  8 (I've done them for ages then due to elbow pain I stopped doing these for a very long time. I think for decades maybe I was doing these in a non optimal way. I brought the bar down to my forehead. On a youtube video I saw a guy lying on bench bringing the bar behind his head. I tried this method and I didn't have any elbow pain and I felt it fantastic in the triceps.  I learned something new tweaking my form with these.)

Rope push downs 2 x 8 ( I was so weak with theses I had trouble doing them and I believe it do to how effectively the skull crushers were hitting the triceps.  I was shot doing these because of how effective the new form I used.)

dips 2x8 (I used no weight and I'm lucky I got 8.  Very excited about  the tricep pump with the new method of skull crushers.)

Barbell curls 2 x 10. ( I was distracted and I accidently used 10lbs more than I usually do.)

Alternate dumbbell curls 2 x 8 (experimenting using a lighter weight but better form and cadence. I might be on to something.)

Dumbbell drag curls leaning against a wall 2x12

Concentration curls 2 x 12

Wrist curls 2x25
Wrist extensions 2 x 20
Ivanko gripper 2 x 20

Incline sit ups 1 x 29
Incline leg raise 1 x 17


After I went for a fast walk that lasted one hour and fifteen minutes. I threw in a couple of strides too varying from 40 yards to around 150 yards. When I finished I said to my self, you did way too much today, lol.  Feeling like I was hit with a truck. Tomorrow no lifting but hopefully a good cardio day.  I'm 171lbs and I feel like I'm leaning out.  Hope to be 164lbs by my June vacation.

After working out I mowed, weed whacked and used the blower.  Then applied round up. Took about an hour plus doing this. I'm shot.



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Re: Oldtimer1
« Reply #2344 on: April 26, 2024, 06:58:41 AM »
I know these are training logs but what's your diet like and whats your diet plan for getting down 164?

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Re: Oldtimer1
« Reply #2345 on: April 26, 2024, 09:18:12 AM »
I know these are training logs but what's your diet like and whats your diet plan for getting down 164?

When my diet is on point I use a free phone app call Lose it. It's an Orange icon. There are other apps that share the name so look for the Orange scale. It's simple to use. Eat a bowl of Cheerios just type it in and they give you the calories. Cook an egg in olive oil spray it's in there. For a few items I use a food scale. The app also remembers the favorites you eat putting them on the suggestions you can quickly tap to include.  Sounds complicated but I don't do complicated. It's simple.

They ask what your weight is now and what's your goal? Then will give you an allotted amount of calories for the day.  They will also tell you a good estimate on when you will achieve that goal if you stay with the plan. It's pretty strict. They will allot me something like 1800 calories which is nothing but it has a saving grace.  They track your exercise too.  If you put on a fit bit don't cheat and include being alive as exercise logged. Only logged dedicated exercise.


 For example they give me something like 97 calories for two three minute rounds of hitting the heavy bag. When I go for a fast walk or a run they are pretty accurate with the calories used by distance, time and speed.  The only thing I believe they give too much calorie credit for is weight lifting. They ask you something like did you lift easy, moderate or heavy and how long the work out took you. Way to many calories given but I will take it. So when I go for a run they might give me 500-600 calories in a deficit. Then I go in my basement to hit the heavy bag for two rounds or so for another 97 calories to add to the 1800 calories given for the day but of course you don't have to eat the added calories that is allotted.  A lifting day they might give  400 calories which I think is too much for a stop and go activity.  The beauty of using the app for a couple of weeks is that you can almost accomplish the same without using it if the app puts you in the right eating patterns. I'm not on the app at the moment. In a few days I will be. When I use the app and it's a pain in the ass to log everything you eat but magic happens quick with it.  It really paints a picture of your eating habits when you review what you ate for the day.  Like I said I would like to be 164lbs.  I would be even better lighter but I have to live in reality of my age and health.

oldtimer1

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Re: Oldtimer1
« Reply #2346 on: April 27, 2024, 08:04:16 AM »
Some thoughts for today.

Think I'm burned out. I walked fast for quarter lap on the treadmill to wake myself up for leg day. Warmed up with two sets of non taxing leg press.  Loaded up the leg press for the work sets.  I did one set of 12 reps. Then felt completely drained. I think I'm doing too much. I see my legs getting thin from too much running and fast walking. Sad to say I quit the workout and ended it.

Awhile back I talked to Bill Pearl. I know I'm repeating myself here but at 55 he stopped caring about lifting heavy weights. Here I am at 65 trying to crush my joints using what is heavy weights for me. Back then when I talked to him and this is years ago I told him I was thinking about using light to moderate weights. He said I was a smart man.  Pearl always preached to train hard but not to failure.

 Even Danny Padilla said he use to train with HIT and he used serious heavy weights. He said he began to dread the workouts describing them as scary. He went back to his 5 sets of 8 to 12 reps with short rests between sets using the same weight.

  Recently I have been watching a lot of Ryan Humistan videos on youtube. He preaches in effect that when he lifted heavy for something like eight reps it was easier than his new system of short rests between sets  doing 15-to 25  reps with a light weight.  He even does stuff like 100 deep squats with just the bar. His legs look amazing. He preaches very short rests between sets and high reps. Using high reps to failure can be just as draining as low reps to failure.

Maybe Steve Holman had it right when he described his 4X training. Truly nothing new and the majority of bodybuilders train that way. X stands for sets. Holman describes a set in effect like this. 4 x 10 reps using the same weight would be the first set to 10 reps but knowing you could get say 16 or more. Second set stop at 10 reps knowing you could have gotten 14 reps. Third set stop at 10 but you could have gotten 12. Last set you fail at 9 reps. So it's three non failure sets but they are still work sets and not warm ups.

Going to retool and come up with a new strategies.  Adding all this running into the equation is really draining and is apparent when it's time to lift. Trying to be a hybrid athlete is hard. I truly want to be a good runner yet be good in the weight room. When you split your time you become the master of nothing.

Nick Bare is a really good hybrid athlete. If you're not familiar he was an Army Ranger.  While in the Army he made a mail order supplement company that exploded. He lifts and runs hard. He started running marathons and his first attempts were good but nothing amazing. Now he runs sub 3 hour marathons and is built. His approach is to somewhat neglect leg training when he is running a lot. He said you have to prioritize what you are attempting to be good at.  I don't know how he can run 10 miles in the morning then hit the weight room in the afternoon. Some think he juices. Maybe. 

A pioneer of hybrid training was Brad Harris from the old Gold's days. He acted in a lot of movies in Europe but he was known for his great physique. Arnold tried to get him interested in bodybuilding competitions but he had no interest. He use to run distance and sprints. He was unique in that he never trained legs in the weight room saying he got all the exercise his legs needed from running. His lifting was something like three exercises a body part for 3 sets of 12.  When he died in his 80's I was surprised because he seemed like he was indestructible.  Below is a picture of Brad Harris.

It's funny when you talk to distance runners they will describe a good runner as being strong. They consider a typical weight trainer as being weak for not being able to run a few miles at a good clip.

oldtimer1

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Re: Oldtimer1
« Reply #2347 on: April 29, 2024, 04:49:19 PM »
Still training but not logging. I will resume the log shortly for my one reader.

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Re: Oldtimer1
« Reply #2348 on: May 02, 2024, 06:03:55 PM »
Taking a break from lifting. Feeling a little burnt out from it.

4-28-2024: Ran 5.16 miles. After I did 4x 110 yard strides. (Almost a sprint but slower because I'm shot from the distance run.)
4-29-2024: Ran 5.05 miles. After I did 4 x 110 yard strides.
4-30-2024: Ran 5.05 miles. After I hit the heavy bag for a couple of rounds
5-1-2024:   Ran 5.14 miles. After I did 5 x 110 yard strides
5-2-2024: Ran 3.08 miles and I pushed the pace faster than my 5 miles runs.

23 miles in five days. Since I took a long break from lifting it's time to get back to it. Tomorrow is a lifting day. I will pick up  running again after two days away from it. I can see my face is getting lean. When I get a gaunt face I don't look good, lol.

Eating a little bit of crap everyday. I have to get back to my diet app and be held accountable.  I did most of the runs in my favorite park that has a roughly one mile asphalt loop. Great running without the fear of getting hit by a car. It sometimes can be packed with walkers. The women walking there are a pain in the ass. If four or five friends are walking they always spread from the left of the path to the right. I made a couple of them jump when I ran passed them coming close.

The other place I've been running is an isolated path that I can access three blocks from my house.  I can run for miles and not see a soul. Great for getting a great workout getting lost in your thoughts but someone will be killed there is my prediction. On some parts of the trail there are no houses that can be seen from the trail  and plenty of woods on either side. I think the occasional women I see running there are foolish.  Picture is the actual trail. Goes on for many miles. Use to be  old railroad tracks that the county removed and put down cinder.   

oldtimer1

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Re: Oldtimer1
« Reply #2349 on: May 05, 2024, 04:59:19 PM »
Ran another 5 miles this Sunday with four 80 yard strides. Tomorrow it's back to the weights after taking a break. Thought about all the plans I had but I will be going back to a Yates type workout for now.