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Old 07-03-2017, 11:47 AM   #501
Renton555
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

You may be running into diminishing returns with the pushups and chinups, especially considering the injury risk that they pose. You could switch to neutral grip chins. You could also switch to a harder variant of pushups so you can do a similar amount of volume in fewer reps.
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Old 07-08-2017, 08:59 AM   #502
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Monday July 3 – 146.7 lbs

2290 cal/136 carb/70 fat/193 protein/22 fibre

Tuesday July 4 – ? lbs

30min walk
30min hike

2526 cal/138 carb/117 fat/187 protein/44 fibre


Wednesday July 5 – ? lbs

30min walk
1 hour hike

3155 cal/129 carb/147 fat/239 protein/41 fibre


Thursday July 6 – 147.4 lbs

1 hour walk

25 mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 5x135, 5x125, 2x7x115, 9x115
RDL – 2x8x45lbs, 8x95
DL – 2x5x95lbs, 5x135, 2x175, 5x205, 7x175

1997 cal/158 carb/63 fat/198 protein/40 fibre

+/- 600 cal for each of the last few days. It turned out to be a pretty tame camping trip and we went very light on the drinking. The weather was close to perfect and I could not get any signal for my phone which made for a nice break. Rib eyes, burgers, ribs, pork skewers, sausages, bacon, eggs, grilled veggies, fruit made up the meals. I munched on some junk food over the few days as well but most of the damage was done just with good food. My arm felt better after a couple days rest until the very 1st rep at 135 on bench gave me a nice sharp pain reminder that maybe I should take it easy. Will have to figure out what I can get away with and what I cannot but it looks like I’ll have to back off a bit on everything for a bit. All lifts seem to aggravate things to differing degrees.

Friday July 7 – 147.3 lbs

25 mins core, mobility and dynamic stretching stuff

1627 cal/113 carb/60 fat/161 protein/41 fibre
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Old 07-08-2017, 09:07 AM   #503
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Quote:
Originally Posted by Renton555 View Post
You may be running into diminishing returns with the pushups and chinups, especially considering the injury risk that they pose. You could switch to neutral grip chins. You could also switch to a harder variant of pushups so you can do a similar amount of volume in fewer reps.
I think I am going to take a break from both for a little bit. With chins I had been switching up the grip during each set with neutral grip making up the majority. A typical batch of 85 would break down something like 45 neutral grip, 28 chins, 12 pull-ups. When I do chins outside they are on rings and end up with a grip about half-way between a chin and neutral grip. I like the idea of feet elevated push-ups just to cut down on the number of reps I am doing each day.
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Old 07-09-2017, 06:31 PM   #504
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Saturday July 8 – 147.6 lbs

25 mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 3x65, 2x5x85, 5x85, 8x75
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x115, 3x135, 2x165, 2x5x185, 9x185, 13x165

OHP seems to aggravate my elbow the least of all the lifts but by the time my working sets were done it was starting to get sore again. I lost a rep on the backoff set and am unsure if it had anything at all to do with the arm issues. I got an extra rep on the squat AMRAP.

1997 cal/161 carb/74 fat/183 protein/48 fibre
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Old 07-10-2017, 10:00 AM   #505
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Sunday July 9 – 147.8 lbs

25 mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 2x5x95, 3x8x115, 10x115
RDL – 2x8x45lbs, 8x95
DL – 5x95lbs, 5x135, 2x175, 2x5x205

2000m row
15min swim

1674 cal/149 carb/51 fat/158 protein/42 fibre

Bench hurts my arm and elbow the most of any lift so I just stuck to light weight and did a little volume while playing with grip width a bit. Wider grip hurt more and felt weaker overall. The first rep of each set hurt towards the bottom of the lift but seemed generally okay after that point. I did a second work set of DL instead of a backoff set, just cause. Swimming with any intensity aggravates the elbow also apparently. Fortunately for me I almost never do that. Rowing doesn’t seem to hurt at all but generally makes me feel like I am about to die even when I go at a slow-ass pace. I should probably be trying to get a little more use out of the rower in order to feel a little less like it is going to kill me.
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Old 07-10-2017, 10:05 AM   #506
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

What do you eat daily that gets you so much fiber?
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Old 07-10-2017, 10:36 AM   #507
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Quest bars are a major reason at 17g a pop and I probably eat one of those on most days - fairly rare that I have more than one in a day despite what the last few days below suggest. If I have cereal that is usually another 13g. I eat a lot of berries as well that tend to be high in fiber, then a smattering of other vegetables that add to it a bit. If I dropped quest bars out of my diet though the fiber would drop quite a bit.

Sunday:
17g Quest Bar
13g Kashi GoLean cereal
11g salad (raspberries, blueberries, avocado, bell peppers)

Saturday:
34g - 2 x Quest bar
8g - sweet potato, zucchini
3g - blueberries
3g - popcorn

Friday:
34g - 2 x Quest bar
3g - blueberries
3g - zucchini, bell peppers

Thursday:
17g Quest bar
13g blueberries, raspberries
8g sweet potato, asparagus
1g trail mix
1g ice cream sandwich

The last few days are the tail end of a vacation week but other than a couple 2x Quest bar days they look pretty representative as far as fiber goes.
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Old 07-10-2017, 10:41 AM   #508
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Going back to Monday July 3 at only 22g fiber was a no Quest bar day - 10g berries, 8g potato/avocado/asparagus/spinach and another 4g from bits and bites junk food. Apparently I eat a ton of berries.
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Old 07-10-2017, 10:49 AM   #509
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thanks!
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Old 07-10-2017, 10:51 AM   #510
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

FloppyJ's ****s take ****s.
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Old 07-10-2017, 11:03 AM   #511
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Sometimes their ****s even take ****s. I *am* usually pretty regular these days. Prior to starting this log I ate next to no fiber and was extremely irregular. I tended to get a lot more colds as well. Obviously fiber fends off colds.
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Old 07-11-2017, 07:46 AM   #512
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Monday July 10 – 145.5 lbs

Rest day

1523 cal/77 carb/75 fat/143 protein/31 fibre

Original plan was for only one rest day this week on Monday and then workouts Tuesday and Wednesday just before going to a conference for four days then slipping in day 3 on Sunday when I return. My elbow was sore all day Monday with some intermittent numbness in a couple of my fingers so the new plan is to pretty much rest it for a week. I will do something Tuesday/Wednesday but will try to stick to stuff that does not aggravate my elbow at all which I think will be pretty limiting. Had to weigh myself three times as I didn't believe the swoosh on the scale. I still don't, totally fake drop.
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Old 07-12-2017, 07:55 AM   #513
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Tuesday July 11 – 147.3 lbs

25 mins core, mobility and dynamic stretching stuff
2x15 hanging leg raises

Circuit:
RDL – 8x45lbs / 8x75 / 8x95
Hanging Leg Raises – 15 / 15 / 15
Step Ups (x2) – 25 / 25 x 20lbs / 25 x 30
GHR* – 10 / 10 / -
Box Jumps – 10 / 10 / 10
FS – 10x45lbs / 2x5x75 / 5x95
Squats – 10x45lbs / 2x10x95 / 5x145

More Squats – 5x165lbs, 5x175, 5x185, 5x195, 5x200

1573 cal/102 carb/59 fat/173 protein/36 fibre

I wasn’t sure exactly what I was going to do when I started so I just started doing stuff and ended up doing a bit of a circuit and tacked on some extra squats at the end. My glute ham raises were not exactly GHR’s but more of a messed up cross between a GHR and a back extension. Bailed on the 3rd round of those as they were getting closer to actual GHR’s and I was coming dangerously close to pulling my hamstrings on each attempt. I won $5 from my wife by being able to do a single box jump without breaking any of my bones. I have no clue how to front squat and they were pretty awkward. Squats ended up hurting my elbow so I’m not sure my plan to take it easy worked. Step ups actually hurt it as well by the end just from holding onto the light weights for any period of time. Even box jumps hurt my elbow but I think I may have just been imagining that.
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Old 07-12-2017, 11:14 PM   #514
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Wednesday July 12 – 146.4 lbs

25 mins core, mobility and dynamic stretching stuff

3x15 hanging leg raises
RDL – 8x45lbs, 8x95
DL – 2x5x95lbs, 2x5x135, 3x175, 2x3x205

1768 cal/85 carb/76 fat/174 protein/29 fibre

Snuck in a really quick workout after work just before heading out of town for a few days. Everything felt super heavy so apparently my legs were still a bit worn out from Tuesday night. Lots of guesswork on cals, so I could be way off.
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Old 07-14-2017, 10:20 PM   #515
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thursday July 13 – 145.6 lbs

25 mins core, mobility and dynamic stretching stuff
35 min stationary bike
25 min walk

2692 cal/144 carb/127 fat/178 protein/21 fibre


Friday July 14 – 147.6 lbs

25 mins core, mobility and dynamic stretching stuff
35 min stationary bike
45 min walk

2502 cal/181 carb/114 fat/201 protein/40 fibre

Lots of guesswork on cals over the past couple days and the weight is questionable. Did a little cardio first thing in the morning in addition to my core and stretching stuff. Got in a bit of walking in the evenings. Conference stuff is taking up time from 8am through 10 or 11pm. Have gone pretty easy on the booze but random crap food is adding up.
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Old 07-17-2017, 01:04 PM   #516
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Saturday July 15 – 148.1 lbs

25 mins core, mobility and dynamic stretching stuff
35 min stationary bike
1 hour+ walk

2694 cal/121 carb/119 fat/206 protein/37 fibre

Sunday July 16 – ? lbs

Rest day

2005 cal/162 carb/84 fat/166 protein/41 fibre

I had intended to work out at some point on Sunday after returning home but was super fatigued and took the day off instead. I may do a little cardtardio over the next couple days but am going to keep resting my elbow and arm and maybe try a light work out on Wednesday.
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Old 07-18-2017, 09:34 AM   #517
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Monday July 17 – 147.1 lbs

15min swim

1393 cal/93 carb/52 fat/147 protein/38 fibre

Back to eating air.
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Old 07-24-2017, 01:43 PM   #518
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Tuesday July 18 – 146.3 lbs
25 mins core, mobility and dynamic stretching stuff
1373 cal/108 carb/49 fat/137 protein/42 fibre

Wednesday July 19 – 145.0lbs, 1453 cal/76 carb/65 fat/147 protein/35 fibre
Thursday July 20 – 145.2lbs, 1466 cal/110 carb/52 fat/158 protein/52 fibre
Friday July 21 – 144.3lbs, 1278 cal/95 carb/62 fat/109 protein/34 fibre
90min massage
Saturday July 22 – 145.0lbs, 2527 cal/273 carb/87 fat/159 protein/57 fibre
Sunday July 23 – 145.6lbs, 1888 cal/174 carb/86 fat/121 protein/42 fibre

Got completely distracted in the last week by things other than exercise and proper tracking of kcals so took a bit of a break. Numbers above may be total bs. Elbow is getting a good rest and massage therapist thought it likely just a minor strain. She crushed up some scar tissue bits pretty good and told me to take a few more days off. Still in the midst of distraction so not sure how quickly I will resume things but I am getting antsy to get in some exercise again soon. I did nothing other than some swimming and walking in the last week.
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Old 07-25-2017, 06:28 PM   #519
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Monday July 24 – 144.7 lbs

20 mins step up/down on 20” box with ~20lb pack
25 mins elliptical with ~20lb pack

1679 cal/133 carb/66 fat/148 protein/40 fibre
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Old 07-31-2017, 10:40 PM   #520
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Tuesday July 25 – 144.4 lbs

Nadda

1517 cal/127 carb/53 fat/142 protein/43 fibre

Wednesday July 26 – 145.1 lbs

25 mins core, mobility and dynamic stretching stuff
Squats – 15xbw, 2x10x45lbs, 2x5x65, 2x5x95, 3x135, 2x155, 2x5x175, 8x175

1685 cal/150 carb/57 fat/148 protein/40 fibre

Thursday July 27 – 145.5 lbs

Some swimming

2268 cal/155 carb/84 fat/131 protein/38 fibre

Friday July 28 – 145.1 lbs

20 mins core, mobility and dynamic stretching stuff
Some swimming
OHP – 2x5x45lbs, 5x65, 3x5x75
RDL – 2x8x45lbs, 8x95
DL – 2x5x95lbs, 5x135, 5x175

2178 cal/104 carb/74 fat/140 protein/25 fibre

Saturday July 29 – 144.8 lbs

20 mins core, mobility and dynamic stretching stuff
Some golf

2783 cal/196 carb/124 fat/135 protein/32 fibre

Sunday July 30 – 146.4 lbs

25 mins core, mobility and dynamic stretching stuff
Bench – 10x45lbs, 2x5x65, 5x95, 2x5x115, 8x115
Squats – 15xbw, 2x10x45lbs, 2x5x65, 2x5x95, 3x135, 2x155, 2x5x175, 9x175

2389 cal/126 carb/109 fat/192 protein/30 fibre

Monday July 31 – 144.1 lbs

1hr walk +25lbs

1794 cal/149 carb/69 fat/155 protein/37 fibre


We have had company staying with us since last Sunday with even more company over for a long weekend visit. This has resulted in much looser eating in general and increased consumption of alcohol. I have snuck in a little exercise here and there but it has been pretty minimal. We are going to continue to have company for the remainder of this week and then we are going away with yet more family for a long weekend, so I expect the diet and exercise to be a bit out of whack for a while yet.
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Old 08-02-2017, 05:12 PM   #521
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Tuesday August 1 – 145.4 lbs

3x8 chin-ups
3x15 hanging leg raises
3x20 push-ups
20min swim

1909 cal/169 carb/79 fat/145 protein/41 fibre
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Old 08-03-2017, 01:24 PM   #522
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Wednesday August 2 – 145.0 lbs

25 mins core, mobility and dynamic stretching stuff

OHP – 2x5x45lbs, 5x65, 2x5x75, 6x75
Chin-ups – 6x, 6x +20lbs
Squats – 15xbw, 2x10x45lbs, 2x5x65, 2x5x95, 3x125, 2x155, 2x5x175, 9x175, 12x155

1874 cal/73 carb/79 fat/204 protein/30 fibre

Just starting to get back into the groove and today is about the first in a week without some pretty good doms. I will try to sneak in a DL workout on Friday before heading out of town for a long weekend but I'll get another blip thrown into my schedule. I plan to do my day 3 workout late Monday after returning. May be able to do some hiking and kayaking while away but no gym facilities outside of a couple cardio machines. I just booked a grand canyon rafting trip for next May which includes a 9 or 10 mile hike into the canyon so my plan will be shifting a bit to include much more cardio than I have been doing.
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Old 08-04-2017, 10:29 AM   #523
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thursday August 3 – 144.6 lbs

25 mins core, mobility and dynamic stretching stuff
1hr walk +25lbs

2125 cal/193 carb/86 fat/147 protein/32 fibre
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Old 08-05-2017, 01:01 PM   #524
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Friday August 4 – 146.0 lbs

25 mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 2x5x115, 9x115, 15x95
Curls – 5x45lbs, 2x13x55
RDL – 2x8x45lbs, 8x95
DL – 2x5x95lbs, 5x135, 2x5x175

1983 cal/169 carb/57 fat/161 protein/28 fibre
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Old 08-06-2017, 10:14 PM   #525
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Saturday August 5 – xxx lbs

25 mins core, mobility and dynamic stretching stuff

3x20 push-ups
2hr+ hike, just over 5 miles and covered about 2k foot elevation drop, +25lbs
30min walk

2724 cal/227 carb/106 fat/192 protein/44 fibre

I have gone for a couple walks with a loaded backpack now so walking down a mountain with a loaded pack seemed like the logical next step. Maybe not smart. Lost the trail, found the trail, went the wrong way on the trail, lost the trail again, made my own trail, survived.
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