Oldtimer1

[oldtimer1]

7-12-2025:

I get tired of typing the same workout with nothing changed except the weight.  It's the third workout of six increases in weight. It's getting hard. No warm ups shown. I might do one or none regarding warm ups.

Power clean 3 x 3 then 1 x 1

Dumbbell squats 2 x 12 (Surprised these aren't more popular. I know guys think I use 300lbs for barbell squats and where can I find two 150lbs dumbbells? It takes a whole lot less weight to equivocate the same effort. Meaning if you use 300lbs for your reps with a barbell, two 110lbs dumbbell will be hard as hell if you go ass to grass with an upright back.)
Leg extensions 2 x 20
Stiff leg deads off a block 2 x 6 (  I go really low and yes I round my back a little. It's the old school way.)


Flat bench press with a bar 2 x 6  then 1x1  (So far my bad shoulder is holding up. A little surprised by this.)
Weighted dips 2 x 10

Reverse grip supinate pull ups 2 x 10
Seated traditional pulley rows 2 x 12

Military press 2 x 8
Dumbbell delt laterals 2 x 12

Tricep pushdowns with a straight bar 2 x 10
Dumbbell alternate curls 2 x 8

Seated calf raise 2 x 15
Tibalis work 1 x 20

Incline situps 1x 26
Incline leg raise 1 x 16

Four way neck 2 x 30 reps.

Ivanko gripper 2 x 20


Nobody here would think so but I think I'm doing really well with my training. Looking decent on the beach, lol.  Now I'm going in the pool on this cloudy day.

[oldtimer1]

7-13-2025: I ran a slow quarter mile on the treadmill to warm up then went outside to run 2 miles in the humid heat.  At the end I did 6 x 60 yard sprints. Going in the basement I did these drills that hopefully will preserve and improve my sprinting speed.

1. Hit the heavy bag for two, three minute rounds.
2. Bulgarian split squat 2 x 12 (Tried to go deep. Still feel a little unstable doing these)
3. Lunges 2 x 8 (Went deep with 30lbs dumbbells)
4. Step ups on a high box 2x11
5. Jump ups on a high box 2 x 8 (varied from a 16" box to a 20"box.  Hopefully I will go higher soon.)
6. Jumps with dumbbells holding two 10lbs dumbbells. 2 x 8 (Tried to explode each rep and landed on  rubber flooring.)
7. Single leg calf raise on a wedge 2 x 15

I came up from the basement thinking I was in heat exhaustion from the run and basement workout. I really felt like crap. I knew that in an hour I would have a house filled with family soon. I glanced at the pool and I always want it beyond pristine for guests. Took me about an hour of labor to get it completely clean.  The guys that have pools bordering the woods know the challenges involved. Now the doorbell was ringing with the masses coming in, lol. I wasn't in a cheerful mood.


Today 7-14-2025: I'm doing jack shit.  I'm not moving.  No walks, running, lifting, boxing drills, plyometrics, or even hitting a rubber ball with a rubber string attached to a paddle. Just got invited to a family BBQ later today. Wife wants to go. Nope, I shot my load yesterday and I have to do nothing but rest today.  Going to float in the pool in an inflatable chair and look at the clouds.

[oldtimer1]

Took two days off. Like I wrote previously. Rest is so important and I forgot that fact.  I always felt that outworking someone else will yield better results. Yes, having a work ethic is incredibly important. On the other hand a person that has iron resolve could be hurt by that dedication too if taken too far. I bet when I lift tomorrow I will be refreshed and strong. 

I mentioned this about diet before. The fact that I never dieted in my teens, 20's, 30's, 40's,50's and into my 60's is a crime. I always was in good shape but now I realize how important diet is.  If you can diet 400 calories less per day if you want to get leaner isn't a hard goal and it will pay dividends. Now combine that with expending 400 calories a day counting dedicated exercise will result in a 800 calories deficit.  The fat will melt off. I can look it up but I had a study done decades ago looking into calories used through lifting weights with short intensity workouts. They looked at a typical Nautilus circuit of 12 exercises done with one set to failure. If my memory serves me the workout used 179 calories. Now a comprehensive workout with more sets would naturally use more calories.  A pound of fat is 3500 calories. A pound of muscle about 600 calories.  Knowing this and the knowing the calories deficit you do daily through exercise and diet you can predict with pretty good accuracy the weight loss. 

How can I do this without a lot of work?  Glad my one reader asked.  Use a free diet app on your phone. I use the app called Lose It. Other apps have the same name. The diet app I use has an orange scale as it's icon.  It has an incredible amount of food in it's data base. For example today I microwaved a dinner, Marie Callender's Salisbury steak. I typed it in and there it was.   The app is so simple to use. To start they will ask your current weight and your goal weight. Then they will give a calorie cut off.  It works amazingly well.  My only criticism is they give too much credit for calories burned for weightlifting. For walking and running it's somewhat accurate but lifting it gives you way too much credit. I forgot the exact number but for 90 minutes of lifting what they call vigorous lifting they give you something like 600 calories. They got those calculations wrong.

Again the app really assists with your diet with factual numbers. For some food you might need a food diet scale. For example if you grill yourself a NY Strip steak they will ask the ounces of the steak. This is where the food scale comes in. On a side note I'm always shocked how little calories are in lean steak. 

I have been using this app without fail for many months. Two days ago I said to hell with it. Had a big family pool party. The Italian wife made a feast along with my daughters. I think we had 12 different deserts alone and five different cheeses. The assortment of food was off the charts. I couldn't diet and ate till I looked like a snake that ate a deer. I think I was waddling.  Tomorrow I will be back on track hard core.

I never was concerned with diet.  I ate what ever I wanted and as much as I wanted. I looked good most of the time even eating like a slob. Now I clearly see how having some discipline in diet makes an incredible difference. Having never dieted in my life I found after doing it for months the desire to stuff my mouth became less and less as time went on. Not sure how the psychology and physiology works but take it from my experience. If you can eat good for months it becomes so much easier to do. I remember in the beginning I was so hungry I had a dream about eating a giant marshmallow. When I woke up I couldn't find my pillow. Sorry for the old joke.  I'm old.

Till tomorrow.