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Old 05-18-2017, 11:01 AM   #426
FloppyJ
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

May 17 – 150.8 lbs

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

20+ mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 2x5x135, 5x135
Curls – 5x45lbs, 14x65, 13x65
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 5x125, 3x145, 2x5x175, 6x175

1989 cal/166 carb/50 fat/180 protein/32 fibre

I had a late afternoon function that involved beer that knocked my schedule off kilter a bit. Between the beer and a sore back following a bunch of yard work the day before, I spent my entire workout on the verge of quitting or just doing a scaled back version. I eventually dragged myself through the motions and got through all of it but whined the whole way. The 5th rep for each set of benches was a real struggle. Squats started out pretty rough but seemed to get a bit better as the sets went on. Schedule for the rest of the week is up in the air as I have another beer event Thursday and tickets to the Sens-Pens Friday so I'm not sure where I am going to fit in my next session.
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Old 05-19-2017, 10:54 AM   #427
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

May 18 – 150.8 lbs

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

20+ mins core, mobility and dynamic stretching stuff

2070 cal/171 carb/57 fat/154 protein/49 fibre

Beers and pub platters, easy on the platter.
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Old 05-19-2017, 10:56 AM   #428
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Nice job toughing through it a few days back!
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Old 05-19-2017, 05:45 PM   #429
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thanks Monte. WIM meter has been low and my Pansy meter has been high the last couple weeks. Always feels good to get it done though.
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Old 05-20-2017, 09:06 PM   #430
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

May 19 – 151.6 lbs

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

25 mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x5x75lbs, 9x75
Chin-ups – 6x, 6x +27.5lbs
RDLs – 2x8x45lbs, 8x95, 8x125
DL – 2x5x95lbs, 5x135, 5x165, 4x195

2218 cal/153 carb/75 fat/232 protein/36 fibre

Reset OHP and got some extra reps. Weighted chins felt tougher than normal. DL was okayish but my grip is super weak. Stopped my beer streak at two nights in a row despite being out again. Did most of my frequency stuff in the morning and forgot to go back and finish off push-ups.
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Old 05-21-2017, 09:10 AM   #431
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

May 20 – 151.1 lbs

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

2000 cal/153 carb/76 fat/174 protein/39 fibre

Did some extra push-ups to make up for the ones I missed the day before. Worked outside around the yard for the better part of 12 hours and skipped my usual core and stretching work. Got the pool opened, cleaned up the deck and outdoor furniture, pulled some weeds, installed a down spout, cleaned some screens, pressure washed random things. I’ll log it as 20 mins of cardio.
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Old 05-22-2017, 08:33 AM   #432
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

May 21 – 151.2 lbs

25 mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 5x137.5, 4x137.5, 3x137.5
Curls – 5x45lbs, 14x65, 13x65
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 5x125, 3x155, 2x5x180, 6x180

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

2013 cal/165 carb/72 fat/180 protein/39 fibre

Bench started out well and then went downhill in a hurry. I almost had a 5th rep on the 2nd set but failed it before I could finish it. I failed a 4th rep on the last set also and that one wasn’t close. So while I did a bit better this cycle at 137.5lbs, I still have not cracked it. Benching twice a week would help but WIM bucket is empty. Had another busy day working around the house and yard but nothing approaching the 12 hour stint on Saturday.
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Old 05-23-2017, 09:25 AM   #433
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

May 22 – 150.0 lbs

Rest day

1415 cal/108 carb/53 fat/134 protein/41 fibre

Lazy long weekend Monday. Did a little more work around the yard but it was pretty minimal effort and I got in a decent dose of relaxing.
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Old 05-24-2017, 09:00 AM   #434
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

May 23 – 149.3 lbs

Rest day

10min swim
10min squat lunges around yard picking up twigs

1575 cal/115 carb/59 fat/147 protein/28 fibre
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Old 05-25-2017, 10:37 AM   #435
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

May 24 – 148.4 lbs

2x12 hanging leg raises
75 chin-ups
150 push-ups

25 mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x5x77.5lbs, 7x77.5
Chin-ups – 7x, 6x +30lbs
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 3x135, 2x155, 2x5x185, 6x185

10min swim

2144 cal/194 carb/59 fat/203 protein/30 fibre

Was looking for an 8th rep on OHP but ran out of steam. Picked up an extra rep on weighted chins over last session. Depth looking suspect on squats. Ice cream and berries for dessert and I blame my weak mind and a bunch of posters here posting about ice cream. Or donuts. Or something.
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Old 05-25-2017, 10:44 AM   #436
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Adding a rep to ohp in < 1 month while losing a few pounds is great progress.

edit: Maybe unrack the squats from the next peg down. You may be able to get tighter under the bar if you're required to squat it out a little. You could tighten up your unrack routine in general. It looks like you're taking too much time and psyching yourself out. Own the weight, maybe descend a little faster toward the hole so you can get a more robust stretch reflex, and focus more on accelerating through the sticking point. If it's a sufficiently heavy weight, it will still move slowly, but you might be able to recruit more fibers if you focus on moving that bar as fast as possible.

Last edited by Renton555; 05-25-2017 at 10:50 AM.
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Old 05-25-2017, 11:14 AM   #437
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Quote:
Originally Posted by Renton555 View Post
Adding a rep to ohp in < 1 month while losing a few pounds is great progress.
Good to hear, thanks. Funny, my initial take was disappointment seeing as though I had 9 reps last session at 75lbs, so I wanted at least 8 on this one. I just want newbie gains forever.

Quote:
Originally Posted by Renton555 View Post
edit: Maybe unrack the squats from the next peg down. You may be able to get tighter under the bar if you're required to squat it out a little. You could tighten up your unrack routine in general. It looks like you're taking too much time and psyching yourself out. Own the weight, maybe descend a little faster toward the hole so you can get a more robust stretch reflex, and focus more on accelerating through the sticking point. If it's a sufficiently heavy weight, it will still move slowly, but you might be able to recruit more fibers if you focus on moving that bar as fast as possible.
At that rack height I will eventually fail re-racking at the end of a set and end up with an ugly dump onto the safties, so you may be onto something. Thanks for the tips Renton, I will try to work on those.
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Old 05-25-2017, 11:23 AM   #438
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Quote:
Originally Posted by FloppyJ View Post
Good to hear, thanks. Funny, my initial take was disappointment seeing as though I had 9 reps last session at 75lbs, so I wanted at least 8 on this one. I just want newbie gains forever.
If you weren't cutting, I'd say it's pretty slow progress and enough to consider changing programs. Any improvement to ohp during a cut is welcome.
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Old 05-26-2017, 10:40 AM   #439
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

May 25 – 149.5 lbs

25 mins core, mobility and dynamic stretching stuff

2x12 hanging leg raises
75 chin-ups
150 push-ups

1707 cal/120 carb/66 fat/160 protein/40 fibre
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Old 05-27-2017, 10:20 PM   #440
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

May 26 – 148.7 lbs

15 mins core stuff

2x12 hanging leg raises
75 chin-ups
150 push-ups

1834 cal/146 carb/62 fat/181 protein/46 fibre
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Old Yesterday, 10:05 PM   #441
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Saturday May 27 – 149.2 lbs

25 mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 2x5x125, 7x125
Curls – 5x45lbs, 14x65, 14x65
RDLs – 2x8x45lbs, 8x95, 8x125
DL – 2x5x95lbs, 5x135, 5x165, 4x195

2x12 hanging leg raises
75 chin-ups
150 push-ups

2368 cal/190 carb/93 fat/161 protein/45 fibre

+/- 500 cal for dinner out. Felt like crap Friday night so pushed the session to Saturday morning but still felt like crap which made for a generally lousy workout. Busy day and night running around so ended up having to squeeze in chins and push-ups after 11pm.
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