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FloppyJ's Log - 45yo gets fit - bodyweight exercises+ FloppyJ's Log - 45yo gets fit - bodyweight exercises+

04-30-2017 , 11:05 AM
Quote:
Originally Posted by rAv
Good stuff in here, you're killing it
Thanks Rav. Plugging away!
FloppyJ's Log - 45yo gets fit - bodyweight exercises+ Quote
05-01-2017 , 07:02 AM
April 30 – 154.1 lbs

20+ mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x5x77.5lbs, 6x77.5
Chin-ups – 6x, 6x +27.5lbs
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 3x125, 2x155, 2x5x175, 6x175

2x12 hanging leg raises
70 chin-ups
135 push-ups

2104 cal/224 carb/70 fat/157 protein/49 fibre

I was wide awake at 5am and couldn’t get back to sleep so got up at 5:30 and knocked off everything first thing to start the day. OHP always seems to be a struggle and I had some trouble with the last rep on each set. Weighted chins are getting heavy for me. Squats at 175lbs is a new PR, so a nice way to end the month.

I managed to squeeze in 22 core/mobility/stretching sessions, 16 lifting sessions (3 of which were mini sessions limited to just RDL’s and DL’s), 2,865 push-ups and 1,599 chin-ups while working 30 out of 30 days and logging over 300 hours in the office during the month. I don’t remember what it is like not to have my abs hurt a bit when I put on my socks and various parts of my upper body have been kind of sore for months. My back has been feeling pretty awesome though and I have no sharp pain of any concern anywhere for the most part. I have two rest days coming up and I am going to pass on going into the office on Tuesday and Friday this week now that things should be less of a gong show. Going to go out for a fancy lads dinner Friday night with my wife and will see if she still remembers me. Taking my team from the office out Monday night to blow off some steam and I suspect that night will probably get a touch sloppy.
FloppyJ's Log - 45yo gets fit - bodyweight exercises+ Quote
05-02-2017 , 11:48 AM
May 1 – 151.5 lbs

Rest day

Went out after work to blow off some steam following some rather nasty project deadlines. Had not had a drop of alcohol since early March. Some steam was blown off to the tune of 1 beer, 11 scotches and 4 shots of somethingorother, plus or minus. Total damage for the night – just shy of $5K. Rest day #2 coming up.

2818 cal/101 carb/61 fat/172 protein/43 fibre
FloppyJ's Log - 45yo gets fit - bodyweight exercises+ Quote
05-03-2017 , 03:48 PM
May 2 – 152.3 lbs

Rest day

1974 cal/171 carb/81 fat/147 protein/93 fibre, including a McDonald’s breakfast sandwich to start the day and ice cream to end it
FloppyJ's Log - 45yo gets fit - bodyweight exercises+ Quote
05-04-2017 , 09:30 AM
May 3 – 152.3 lbs

2x12 hanging leg raises
70 chin-ups
135 push-ups

20+ mins mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 2x5x127.5, 8x127.5
Curls – 5x45lbs, 12x65, 12x65
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 3x125, 2x155, 2x5x180, 5x180

1967 cal/175 carb/53 fat/205 protein/45 fibre

Was super tired last night but forced myself through a workout anyway. Took longer than normal which must mean I was taking more rest than usual and just generally dogging it. Tried out a weightbelt for the first time. I ordered it months ago and it finally arrived sometime last week. I used it on the last couple sets and it felt like it helped more than I was expecting.
FloppyJ's Log - 45yo gets fit - bodyweight exercises+ Quote
05-04-2017 , 10:40 AM
Wait

You spent $5k on a cheat night? Baller.
FloppyJ's Log - 45yo gets fit - bodyweight exercises+ Quote
05-04-2017 , 06:26 PM
Heh, very non-baller pub evening. Just lots of thirsty mouths to feed and there is a reasonable chance I will get reimbursed. Your spin sounds much cooler though.
FloppyJ's Log - 45yo gets fit - bodyweight exercises+ Quote
05-05-2017 , 10:35 AM
May 5 – 150.8 lbs

2x12 hanging leg raises
70 chin-ups
135 push-ups

20+ mins core, mobility and dynamic stretching stuff

1744 cal/123 carb/66 fat/179 protein/45 fibre

Did most everything first thing in the morning. Finished up push-ups and some stretching later in the day.
FloppyJ's Log - 45yo gets fit - bodyweight exercises+ Quote
05-05-2017 , 11:37 PM
May 5 – 151.5 lbs

20+ mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x5x82.5lbs, 5x82.5
Chin-ups – 6x, 6x +30lbs
RDLs – 2x8x45lbs, 8x95, 8x125
DL – 2x5x95lbs, 5x125, 5x165, 4x190

2x12 hanging leg raises
70 chin-ups
135 push-ups

3604 cal/286 carb/178 fat/168 protein/33 fibre +/- 1000cal or so

Last rep of OHP was a grind on each set and I barely got it on the last set. Weighted chins continue to go much better than expected. DL was okay other than grip issues which were the main reason for the early abort.

Went out for a 12-course molecular gastronomy tasting menu with a wine pairing for dinner so lots of guesswork for macro totals. I guesstimated 1975cal, 150g carb, 135g fat, 40g protein plus a couple hundred extra cal for wine but I could be way off. Damned good meal anyway. Came home afterwards and ate some chips and ice cream to make full use of a fun cheat day.

Last edited by FloppyJ; 05-05-2017 at 11:37 PM. Reason: weight correction
FloppyJ's Log - 45yo gets fit - bodyweight exercises+ Quote
05-06-2017 , 12:12 AM
Frustratingly inadequate description of tasting menu with slightly less blurry pictures than I normally produce follows:

Spoiler:


“Okay, it’s just some bread” - Started with Sriracha Focaccia which was much tastier than I was expecting. It was super light, had a nice spicy kick and was nicely salted.




“Hey, I like scallops but can’t remember anything else” - Next came scallops on hay with some sort of Japanese rice, some sort of frothed something, agave drops and a bunch of other ingredients.




“Okay, blood sausage is damned tasty plus bonus shrimp” - Langoustine and boudin noir was up next with carrot puree, powdered squid ink and about 8 other ingredients I forgot as soon as I heard them.




“That’s a lot of compressing” - Mackarel and blood orange with cucumber compressed with fennel and fennel compressed with ginger and about 5 other ingredients plus some sour dough bread chips.




“Bacon. Win.” - Next up was a sweet pea globe which was some sort of pea-tasting frozen concoction that came with goat cheese, snap peas, lime and a whole lot of other things. This course would have not stood out to me but they stapled some bacon to it which elevated it to amazing status.




“How am I supposed to eat this?” - Next was the skill testing course which came in a hanging globe and had to be eaten with chopsticks. I was so focused on not breaking the globe with the chopsticks I don’t really know what I ate. It was some sort of duck with some edible flowers maybe. It was good and I didn’t break the globe. Win?




“This smells amazing!” - Next was a soup with Japanese pear, ox tongue, a quail egg, some other stuff and a miso broth. This course and the next were paired with a beer instead of a wine, Rodenbach Vintage Flanders Red Ale from Roeselare, Belgium. It was pretty sour but very tasty, nice stuff!




“O.M.G.” - Next was eel wrapped in chicken skin and deep fried. This was ridiculously good. I suspect you could wrap most anything in chicken skin and deep fry it and it would be good. I’m pretty sure Loco made a similar argument in some thread with dog **** as an example not long ago. This came with some tasty mushrooms and other stuff. The pic does not do it justice. I do not possess the vocabulary to do this justice. Just amazing.




“Well how the hell are they going to top that?” - Next was Cornish hen and black garlic with some cheesy bits and mini fingerling potato. Okay. Nothing can ever be compared fairly after the deep fried chicken skin wrapped dog **** or eel or whatever.




“Man, they should have wrapped this in chicken skin and deep fried it” - Sous vide veal loin with gnocci, ****ake mushrooms, some sort of cabbage and other things. This was pretty good, but damn, deep fried chicken skin wrapped stuff is ridiculous.




“Well ain’t that cute” - Then we headed into the dessert courses, starting with an emoji quince and clove concoction which was much tastier than I would have guessed.




“Morbid but cool” - The tombstone dessert gets top marks for creativity plus it was damned tasty. Some sort raspberry thing with mocha chunks and green mossy yumminess.




There was another dessert which was a helium filled balloon with a fruit rollup string holding it that I missed taking a pic of. I missed snapping a pic of a palate cleansing foie gras wrapped cherry somewhere in there as well.

All in all a great meal. Would repeat.
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05-06-2017 , 12:53 AM
Cheat day like a f*cking boss. That looks pretty amazing.
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05-07-2017 , 10:21 AM
May 6 – 153.3 lbs

25 mins core, mobility and dynamic stretching stuff

2x12 hanging leg raises
70 chin-ups
135 push-ups

2183 cal/178 carb/99 fat/157 protein/45 fibre

Cheat week continues with movie popcorn with butter and another mini-round of ice cream.
FloppyJ's Log - 45yo gets fit - bodyweight exercises+ Quote
05-07-2017 , 10:22 AM
Quote:
Originally Posted by rAv
Cheat day like a f*cking boss. That looks pretty amazing.
lol, it was pretty damned good!
FloppyJ's Log - 45yo gets fit - bodyweight exercises+ Quote
05-08-2017 , 09:16 AM
May 7 – 153.8 lbs

25 mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 2x5x130, 6x130
Curls – 5x45lbs, 13x65, 12x65
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 5x125, 3x155, 2x175, 2x5x185, 4x185

2x12 hanging leg raises
70 chin-ups
135 push-ups

2163 cal/187 carb/66 fat/209 protein/46 fibre

Bench went poorly, failed 7th rep. My back felt a little bit off following squats earlier in the week so I went into this session a bit tentative. Squats actually went better than expected but I bailed after an ugly 4th rep on the last set. Chin-ups and push-ups were super grindy. And so ends cheat week.
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05-08-2017 , 08:45 PM
May 8 – 151.6 lbs

Rest day
90min massage

1525 cal/93 carb/51 fat/180 protein/26 fibre
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05-10-2017 , 12:14 PM
May 9 – 152.3 lbs

Rest day

1391 cal/90 carb/48 fat/156 protein/30 fibre

Missed logging a couple coffees yesterday so +106cal or so to the above.
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05-11-2017 , 05:04 PM
May 10 – 152.0 lbs

2x12 hanging leg raises
70 chin-ups
135 push-ups

25 mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x5x85lbs, 5x85
Chin-ups – 6x, 5x +32.5lbs
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 5x125, 3x145, 2x5x165, 9x165


2138 cal/170 carb/58 fat/236 protein/49 fibre

Barely got the 5th rep on the last set of OHP and probably had at least a 3min rest versus usual of closer to 2min before the last set. Weighted chins felt heavy and I really noticed some ongoing pain flare up in my left arm but my body still moved as requested, just not quite as many times as requested. I reset squats and bailed after 9 on the last set. Form was degrading but I am pretty sure I could have done a 10th.
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05-12-2017 , 07:45 AM
May 11 – 152.5 lbs

2x12 hanging leg raises
70 chin-ups
135 push-ups

25 mins core, mobility and dynamic stretching stuff

1762 cal/163 carb/57 fat/155 protein/41 fibre
FloppyJ's Log - 45yo gets fit - bodyweight exercises+ Quote
05-13-2017 , 10:10 AM
May 12 – 151.6 lbs

2x12 hanging leg raises
70 chin-ups
135 push-ups

25 mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 2x5x132.5, 6x132.5
Curls – 5x45lbs, 13x65, 13x65
RDLs – 2x8x45lbs, 8x95, 8x125
DL – 2x5x95lbs, 5x135, 5x165, 5x190

2009 cal/192 carb/54 fat/198 protein/55 fibre
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05-13-2017 , 10:31 AM
Such restraint not just slapping on a plate
FloppyJ's Log - 45yo gets fit - bodyweight exercises+ Quote
05-14-2017 , 07:43 PM
Heh, when it comes to putting more weight on the bar I have too much restraint.
FloppyJ's Log - 45yo gets fit - bodyweight exercises+ Quote
05-14-2017 , 07:46 PM
May 13 – 152.1 lbs

2x12 hanging leg raises
70 chin-ups
135 push-ups

20+ mins core, mobility and dynamic stretching stuff

2148 cal/189 carb/77 fat/156 protein/33 fibre

Was out for drinks, dinner and a movie so cals were a bit higher than intended but not bad considering.
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05-15-2017 , 08:16 AM
May 14 – 152.0 lbs

25 mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x4x87.5lbs, 4x87.5
Chin-ups – 8x, 7x +25lbs
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 5x125, 3x145, 2x5x170, 7x170

2x12 hanging leg raises
70 chin-ups
135 push-ups

2066 cal/199 carb/68 fat/177 protein/58 fibre

Did not get 5 reps on any OHP sets and almost did not get the 4th on the last set, so I only got an extra 2.5 lbs on this whole OHP cycle. Dropped the weight on chins and got some extra reps. Lost a rep on squats at this weight. My legs had lots of go left in them but the bar was slipping down my back and my wrists were getting wrecked which caused the early stop. Racked the bar and was going to rerack and bang out a few extras but panted and quit instead. Hamstrings have not been able to recover from my Friday night workouts by the time I have a Sunday morning session. Not sure it really impacts anything but it may knock a rep off of squats.
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05-16-2017 , 08:16 PM
May 15 – 152.7 lbs

Rest day

1648 cal/83 carb/79 fat/155 protein/23 fibre

Plus or minus a bunch of cals for a lunch out with lots of guesswork.
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05-17-2017 , 10:02 AM
May 16 – 152.1 lbs

Rest day
1hr walk
Lots of yard work

1490 cal/130 carb/48 fat/141 protein/33 fibre

Took the day off of work to get a few things done and had some kids stuff at their school later in the afternoon. Ended up doing 5 or 6 hours of yard work over the course of the day.
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