FloppyJ's Log - 45yo gets fit - bodyweight exercises+ - Page 71

Given the light weights in this log, any song from My Little Pony arguably fits also.

Bracing sounds like it should be easy but plenty of us seem to struggle with it. Getting stuck at the bottom is always fun! Core looseness definitely makes things harder. And dangerous.

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06-03-2021 , 07:48 AM

#1752

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Wednesday June 2 – 142.8 lbs
5/3/1 God is a Beast C5W3D2 – Bench TM 125

Bench – 10x45lbs, 8x65, 10x5x90
DB Rows – 3x10x60lbs
DB Lat Raises – 2x10x15lbs

Seated DB OHP –2x10x25lbs
Barbell Curls – 2x10x60lbs

Swim – 20 mins

2311 cal/180 carb/106 fat/186 protein/41 fibre

Left shoulder up through my neck was feeling a bit wrekt following this one. In other news, in the world of streaks, I haven't had any alcohol yet this year. I haven't really set out not to drink, the focus on sleep and diet just seems to be keeping it at bay naturally.

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06-03-2021 , 09:03 AM

#1753

Bob148

Carpal \'Tunnel

Join Date: May 2012 Posts: 11,972

"Given the light weights in this log,"

Sure theyre not elite numbers, but squatting almost 1.5x bodyweight for reps while running on non lifting days is a serious workload.

Add some sparring and an obstacle course and you have a pretty legitimate combat training program.

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06-04-2021 , 06:03 AM

#1754

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Hey, I like your viewpoint!

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06-04-2021 , 06:29 AM

#1755

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Thursday June 3 – 142.8 lbs
Faster 5K Plan W1D2

Intervals run – 15:00, 2.8k, 10 x 30 sec run/1 min jog
Swim – 15 mins

2179 cal/210 carb/83 fat/174 protein/34 fibre

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06-04-2021 , 11:44 AM

#1756

loco

The First Golden

Join Date: Jul 2008 Posts: 14,845

Program looks okay, super low mileage so you can go more intense. Doesnt have to follow 80/20.

You could get a ballpark of your current paces by just using that 25min 5k you ran and plugging into Jack Daniels calculator. Then upping the speeds a little bit because of the low mileage.

But I would think this programming would stall at 23:00-24:00 5k because the mileage is too low. But you never know, a guy in the Ant Division might be able to go a little faster.

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06-05-2021 , 07:12 AM

#1757

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

I'll run this program once or twice and see what kind of gains can be made. May work towards 10k at some point down the road.

Thanks for mentioning the Jack Daniels calculator, looks like it could be helpful. New to me and I am a Jack Daniels white belt for now.

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06-05-2021 , 08:47 AM

#1758

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Friday June 4 – 143.4 lbs
5/3/1 God is a Beast C5W3D3 – DL TM 215

RDL – 10x45lbs, 8x95
DL – 3x105lbs, 5x125, 5x140, 5x160, 5x185, 5x150, 5x170, 5x195
Hanging Knee Raises – 5x15

Calf raises – 3x20x135lbs

Swim – 10 mins

2229 cal/205 carb/96 fat/174 protein/43 fibre

Calories have been trending up a bit and weight down slightly. Additional activity through running and swimming seems to be burning a few additional calories. Logged cals are always a bit of a guesstimate as well and this past week was a bunch of Hello Fresh meals which likely have a lot of variance compared to nutritional info I could find on a per serving basis.

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06-06-2021 , 06:18 AM

#1759

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Saturday June 5 – 142.8 lbs

Long run - 5k, 26:32

Swim – 30 mins

1993 cal/168 carb/82 fat/172 protein/46 fibre

Run was beginning to feel like I was going faster than I should towards the end but after an easier first km I was just trying to hold a steady pace the rest of the way. Looks like my steps per min have settled into the low 170's, up from the low 150's before I started focusing on landing closer to my forefront and shortened strides a bit.

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06-07-2021 , 06:27 AM

#1760

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Sunday June 6 – 143.9 lbs

5/3/1 God is a Beast C5W3D4 – OHP TM 85

OHP – 8x45lbs, 10x5x60
NG Chins – 10, 10
Facepulls – 2x15x45lbs

DB Incline Bench – 2x14x25lbs
Pullups – 10, 10

Swim – 30 mins

2332 cal/237 carb/94 fat/166 protein/50 fibre

June 1 – June 6 Daily Averages: 143.4 lbs/17.0% bf/2144 cal/192 carb/88 fat/176 protein/7:07 sleep

It took a nice Sunday afternoon nap to push that sleep average over the 7-hour mark. Left arm still really sore through the elbow even with stripping down accessories quite a bit. May have to consider reducing them even more and although the swimming is pretty relaxed I don't think that is helping much.

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06-09-2021 , 05:40 AM

#1761

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Monday June 7 – 143.4 lbs
Faster 5K Plan W2D1

Easy run – 20:00, 3.3km
Swim – 15 mins

1794 cal/143 carb/77 fat/152 protein/35 fibre

Tuesday June 8 – 143.3 lbs
5/3/1 God is a Beast C5W4D1 – Squat TM 215

Squat – 10xbw, 10x45lbs, 5x95, 3x125, 10x5x145
Ab rollouts – 5x20

Calf raises – 3x20x135lbs
GHR – 3x5

Swim – 10 mins

1737 cal/156 carb/72 fat/137 protein/35 fibre

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06-10-2021 , 06:31 AM

#1762

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Wednesday June 9 – 142.8 lbs
5/3/1 God is a Beast C5W4D2 – Bench TM 125

Bench – 10x45lbs, 8x65, 5x80, 5x95, 5x105, 5x90, 5x100, 5x115
DB Rows – 2x11x60lbs
Front Plate Raises – 2x12x25lbs

Seated DB OHP –2x10x25lbs
Barbell Curls – 2x12x55lbs

Swim – 10 mins

1784 cal/127 carb/74 fat/182 protein/39 fibre

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06-11-2021 , 06:34 AM

#1763

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Thursday June 10 – 141.5 lbs
Faster 5K Plan W2D2

Intervals run – 20:02, 3.79k, 10 x 1 min run/1 min jog
Swim – 20 mins

1867 cal/153 carb/74 fat/174 protein/41 fibre

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06-12-2021 , 06:35 AM

#1764

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Friday June 11 – 141.3 lbs
5/3/1 God is a Beast C5W4D3 – DL TM 215

RDL – 10x45lbs, 8x95
DL – 3x105lbs, 5x125, 10x5x150
Hanging Knee Raises – 5x15

Calf raises – 3x20x135lbs

Swim – 15 mins

1920 cal/164 carb/85 fat/157 protein/40 fibre

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06-13-2021 , 07:30 AM

#1765

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Saturday June 12 – 141.3 lbs
Faster 5K Plan W2D3

Long run - 6k, 34:08
Swim – 30 mins

2215 cal/203 carb/88 fat/181 protein/37 fibre

Pace stayed within a few seconds of 5:45 per km for the first 4k and close to 5:30 per km for the last two. Felt pretty comfortable but I was not disappointed when the run was over.

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06-14-2021 , 12:21 PM

#1766

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Sunday June 13 – 142.2 lbs
5/3/1 God is a Beast C5W4D4 – OHP TM 85

OHP – 8x45lbs, 5x55, 5x65, 5x70, 5x60, 5x70, 5x75
NG Chins – 11, 11
Facepulls – 2x15x45lbs

DB Incline Bench – 2x12x30lbs
Pullups – 10, 10

Swim – 10 mins

2128 cal/188 carb/85 fat/171 protein/39 fibre

June 7 – June 13 Daily Averages: 142.2 lbs/16.5% bf/1921 cal/162 carb/79 fat/165 protein/6:52 sleep

Left shoulder/neck a bit tweaky from third set onwards.

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06-18-2021 , 06:17 AM

#1767

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Monday June 14 – 143.0 lbs
Faster 5K Plan W3D1

Easy run – 30:03, 5.01km
Swim – 20 mins

2146 cal/155 carb/99 fat/189 protein/38 fibre

Tuesday June 15 – 142.7 lbs
5/3/1 God is a Beast C5W5D1 – Squat TM 215

Squat – 10xbw, 10x45lbs, 5x95, 3x125, 5x145, 5x165, 5x185, 5x165, 5x185, 5x205
Ab rollouts – 5x20

Calf raises – 3x20x135lbs
GHR – 3x5

Swim – 10 mins

1737 cal/156 carb/72 fat/137 protein/35 fibre

Wednesday June 16 – 141.2 lbs
5/3/1 God is a Beast C5W5D2 – Bench TM 125

Bench – 10x45lbs, 8x65, 10x5x95
DB Rows – 2x12x60lbs
DB Lat Raises – 2x12x15lbs

Seated DB OHP –2x10x25lbs
Barbell Curls – 2x10x60lbs

Swim – 20 mins

2220 cal/192 carb/95 fat/169 protein/31 fibre

Thursday June 17 – 142.3 lbs
Faster 5K Plan W3D2

Intervals run – 18:02, 3.52km, 6 x 2 min run/1 min jog

2372 cal/225 carb/98 fat/181 protein/44 fibre

Busy week/month/year.

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06-19-2021 , 05:57 AM

#1768

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Friday June 18 – 141.7 lbs
5/3/1 God is a Beast C5W5D3 – DL TM 215

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x150, 5x170, 5x195, 5x170, 5x195, 5x215
Hanging Knee Raises – 5x15

Calf raises – 3x20x135lbs

2122 cal/150 carb/94 fat/203 protein/45 fibre

195 felt heavy. 215 felt really heavy. Form was pretty questionable on the last set, the last rep in particular. Nothing seemed to snap though.

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06-20-2021 , 06:55 AM

#1769

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Saturday June 19 – 141.6 lbs
Faster 5K Plan W3D3

Long run - 8k, 45:32
Swim – 30 mins

3099 cal/348 carb/92 fat/221 protein/27 fibre

Run felt pretty good. Tried to keep it somewhere near 5:45 per km which felt pretty easy until near the end. Not sure if I was getting tired or just bored of running but I was quite happy when it was over. This is probably true of almost every workout of my life though. Jammed some pizza, ice cream bars, a bunch of other stuff and a whole lot of vietnamese food into my face.

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06-20-2021 , 05:28 PM

#1770

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Seems appropriate to roll out updated dad bod noodz around Fathers Day which is near enough my birthday. Looks like that was the timing of the last update as well. To my eye in the mirror I have seen slow minor progress. To look at pics I see none. The realities are sobering and beautiful. The oldometer has hit 51 now.

Front:

Spoiler:

Side:

Spoiler:

Closer Front:

Spoiler:

Closer Front with mini “flex”:

Spoiler:

Back:

Spoiler:

Previous front comparatives:

Spoiler:

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06-21-2021 , 05:53 AM

#1771

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Sunday June 20 – 144.4 lbs
5/3/1 God is a Beast C5W5D4 – OHP TM 85

OHP – 8x45lbs, 10x5x65
NG Chins – 11, 11
Facepulls – 2x15x45lbs

DB Incline Bench – 2x12x30lbs
Pullups – 10, 10

Swim – 30 mins

2674 cal/294 carb/94 fat/171 protein/26 fibre

June 14 – June 20 Daily Averages: 142.4 lbs/16.5% bf/2362 cal/222 carb/92 fat/185 protein/7:14 sleep

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06-22-2021 , 07:51 AM

#1772

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Monday June 21 – 144.8 lbs
Faster 5K Plan W4D1

Easy run – 30:03, 4.97km
Swim – 10 mins

1593 cal/135 carb/60 fat/157 protein/37 fibre

Stepped into the pool this morning right next to a bat paddling around the shallow end. That is our first pool bat. We have had plenty of mice, frogs, salamanders, bugs of all kinds, birds and a few squirrels but this is our first bat. And it survived to tell the tale.

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06-22-2021 , 08:00 AM

#1773

loco

The First Golden

Join Date: Jul 2008 Posts: 14,845

Solid work bro. Maybe top1% in the world for your age. What more can you do?

Well you can get all T'd up and get to top .01% aesthetics but will your health get better? Probably get a little worse, so unless you getting divorced and heading to Costa rica, probably pass on that.

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06-23-2021 , 05:29 AM

#1774

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Thanks loco. I will keep chipping away. Too lazy for divorce and chasing Costa Rican hotties, so I guess I will take a pass on the T.

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06-23-2021 , 05:33 AM

#1775

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Tuesday June 22 – 143.3 lbs
5/3/1 God is a Beast C5W6D1 – Squat TM 215

Squat – 10xbw, 10x45lbs, 5x95, 5x125, 10x5x155
Ab rollouts – 5x20

Calf raises – 3x20x135lbs
GHR – 3x5

1775 cal/141 carb/76 fat/157 protein/37 fibre

Weight is snapping back after the weekend with too much netflix and ice cream spike.

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