FloppyJ's Log - 45yo gets fit - bodyweight exercises+
Join Date: Dec 2005
Posts: 3,205
Thursday April 16 – 142.3 lbs
Walk – 50:05, 2.65 miles, +16.5lbs
Yoga – 15 min
2006 cal/114 carb/90 fat/208 protein/27 fibre
My notes say this is what I did. Seems plausible.
Join Date: Jul 2006
Posts: 1,464
Are you free-styling the yoga or following a dvd/youtube video on these.
Join Date: Dec 2005
Posts: 3,205
Hola magking1!
I am usually following Yoga with Adrienne on youtube and fairly rarely just free-styling. Anytime I am free-styling I am pretty much guaranteed to stop after only 10 minutes. I pretty much have to be following something to make it past that mark but often stop due to time constraints anyway.
Join Date: Dec 2005
Posts: 3,205
Friday April 17 – 141.8 lbs
5/3/1 BBB C4W1D3
5:00 rower
RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x115, 5x130, 5x150, 5x165, 5x10x105
Hanging Knee Raises – 5x15
Calf Raises – 15x125lbs, 3x20x155
DB Lunges – 2x15x20lbs
Yoga – 10 min
2676 cal/188 carb/141 fat/186 protein/31 fibre
Pretty relaxed pace for that lifting session as it took quite a while. Extra cals and fats provided by Doritos and dark chocolate covered almonds.
Join Date: Dec 2005
Posts: 3,205
Saturday April 18 – 141.9 lbs
Walk – 52:54, 2.77 miles, +16.5lbs
Yoga – 25 min
2942 cal/264 carb/123 fat/214 protein/26 fibre
Did two or three hours of yard work later in the day as well which I can feel in my lower back right now. Extra cals and fats sponsored by nuts, cheese and junk.
Join Date: Dec 2005
Posts: 3,205
Sunday April 19 – 144.0 lbs
5/3/1 C4W1D4
Walk – 36:39, 1.83 miles, +16.5lbs
5:00 rower
Bench – 10x45lbs, 5x65, 5x80, 5x90, 5x100, 3x7x75
KB Rows – 5x11x53lbs
Seated DB OHP –3x13x20lbs
Seated DB Curls – 3x13x20lbs
Facepulls – 3x15x45lbs
Yoga – 10 min
2117 cal/196 carb/79 fat/185 protein/32 fibre
Apr 13 – Apr 19 Daily Averages: 142.5 lbs/16.6% bf/2186 cal/171 carb/82 fat/211 protein/7:47 sleep
Did a ton of rehab band work plus smashwerx stuff before lifting. Shoulder still not loving life. Unlike me. I am loving life. COVID related antics made March kind of hellish but now that things have settled into a weird new normal, April has been reasonably awesome. Probably not quite true but aspects have been great.
Join Date: Dec 2005
Posts: 3,205
Monday April 20 – 143.6 lbs
Walk – 50:12, 2.65 miles, +16.5lbs
Yoga – 15 min
2438 cal/226 carb/97 fat/192 protein/35 fibre
Plus a couple hours of yard work in the afternoon.
Join Date: Dec 2005
Posts: 3,205
Tuesday April 21 – 143.5 lbs
5/3/1 BBB C4W2D1
5:00 rower
Squat – 10xbw, 10x45lbs, 5x95, 5x115, 5x130, 5x150, 5x10x95
Ab rollouts – 5x18
Calf Raises – 15x125lbs, 3x20x155
DB Lunges – 2x15x25lbs
Yoga – 10 min
2294 cal/230 carb/92 fat/155 protein/32 fibre
Join Date: Dec 2005
Posts: 3,205
Wednesday April 22 – 144.7 lbs
5/3/1 C4W2D2
5:00 rower
OHP – 5x45, 5x50lbs, 5x55, 5x60, 3x7x45
NG Chins – 10, 10, 10
CG Bench – 8x45lbs, 8x65, 3x8x75
Pullups – 9, 9, 8
DB Hammer Curls – 3x14x20lbs
Facepulls – 3x15x45lbs
Yoga – 10 min
2123 cal/150 carb/86 fat/208 protein/29 fibre
Did a solid 30 minutes of band work and smashwerx stuff ahead of the lifting. Embracing the olds with a 35 minute warmup to just lift the bar. Sad days.
Join Date: Dec 2005
Posts: 3,205
Thursday April 23 – 144.5 lbs
Walk – 47:17, 2.38 miles, +16.5lbs
Yoga – 10 min
2201 cal/208 carb/72 fat/207 protein/39 fibre
-11C with windchill in the morning. Pool opened in the afternoon. Time to light some bills on fire and get that temperature up.
Join Date: Dec 2005
Posts: 3,205
Friday April 24 – xxx lbs
5/3/1 BBB C4W2D3
5:00 rower
RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x120, 5x140, 5x155, 5x10x95
Hanging Knee Raises – 5x15
Calf Raises – 15x125lbs, 3x20x155
DB Lunges – 2x15x25lbs
Yoga – 15 min
2415 cal/273 carb/73 fat/194 protein/40 fibre
Batteries on scale died and apparently we did not stock up on aaa batteries during our pandemic prep.
Join Date: Dec 2005
Posts: 3,205
Saturday April 25 – 143.3 lbs
Walk – 45:45, 2.37 miles, +16.5lbs
Yoga – 15 min
2051 cal/105 carb/109 fat/190 protein/31 fibre
Lower back was feeling tweaky during my walk and got worse throughout the day. Did a couple hours of light yard work and pool cleaning which did not help at all. Probably all stemming from tight hamstrings which are much tighter than usual following DL.
Join Date: Dec 2005
Posts: 3,205
Sunday April 26 – 142.6 lbs
5/3/1 C4W2D4
Yoga – 20 min
Bench – 10x45lbs
KB Rows – 2x10x53lbs
DB HC –2x12x20lbs
DB OHP – 2x8x20lbs
2330 cal/191 carb/95 fat/198 protein/27 fibre
Apr 20 – Apr 26 Daily Averages: 143.7 lbs/16.8% bf/2265 cal/198 carb/89 fat/192 protein/8:08 sleep
Thought I might be able to get in a workout despite lower back pain but I couldn’t even get in position for bench so ended up starting that warm up with my feet on the bench then gave up. Did a bit of my other stuff but it was very minimal.
Join Date: Dec 2005
Posts: 3,205
Monday April 27 – 145.1 lbs
Walk – 47:36, 2.38 miles
Yoga – 25 min
1947 cal/165 carb/88 fat/162 protein/43 fibre
Low back still quite sore so left the backpack behind. Got the pool balanced enough for the kids to get the first swim of the year in. New record for how early in the season that happened.
Join Date: Dec 2005
Posts: 3,205
Monday April 28 – 143.9 lbs
Walk – 43:40, 2.28 miles
Yoga – 15 min
2203 cal/127 carb/89 fat/245 protein/24 fibre
Got in a very short swim with the kids. Protein jump thanks to rather large steak.
Join Date: Dec 2005
Posts: 3,205
Wednesday April 29 – 143.7 lbs
Walk – 38:14, 2.03 miles
Yoga – 25 min
2378 cal/241 carb/82 fat/194 protein/30 fibre
Thursday April 30 – 143.5 lbs
Walk – 39:53, 2.1 miles
Yoga – 15 min
2299 cal/254 carb/52 fat/174 protein/16 fibre
Did some body weight squats and a few ab wheel rollouts along the way somewhere and find my low back is still a mess. Just walking and yogaing for the time being. Welch's fruit snacks intake has been on the rise lately.
Join Date: Dec 2005
Posts: 3,205
Friday May 1 – 143.4 lbs
Walk – 41:23, 2.17 miles
Yoga – 10 min
3962 cal/489 carb/138 fat/228 protein/41 fibre
Had a run in with some late night snacks. Low back still a problem.
Join Date: Dec 2005
Posts: 3,205
Saturday May 2 – 146.3 lbs
Swim – 30 min
Yoga – 20 min
2993 cal/346 carb/101 fat/206 protein/41 fibre
Got a slow and lazy but otherwise real swim in. Did a couple more hours of backyard work.
Join Date: Dec 2005
Posts: 3,205
Sunday May 3 – 146.5 lbs
Pullups – 7, 7, 7
BB curls – 2x10x45lbs
Seated DB OHP – 2x10x20lbs
Seated DB HC – 2x10x20lbs
Yoga – 10 min
2316 cal/314 carb/42 fat/189 protein/20 fibre
Pretty lazy day. Did a bunch of band work for should rehab and then moved a tiny bit of little weights around. Did some overhead squat thrusters with a DB, a few ab wheel rollouts and a handful of squats with just the bar in addition to logged items. Low back liking nothing still and increasingly think it is my crappy home office setup.
Join Date: Dec 2005
Posts: 3,205
Monday May 4 – 146.6 lbs
Walk – 40:38, 2.05 miles
Yoga – 20 min
2156 cal/192 carb/63 fat/216 protein/22 fibre
One of my kids joined me for the walk in the morning which was great for the most part but it turned out that he signed on for a 30 minute walk tops.
Join Date: Dec 2005
Posts: 3,205
Tuesday May 5 – 145.8 lbs
Walk – 42:48, 2.46 miles
Yoga – 30 min
2288 cal/256 carb/63 fat/178 protein/21 fibre
-7C in the morning, wtf. lolcanada
Join Date: Dec 2005
Posts: 3,205
Wednesday May 6 – 145.4 lbs
Walk – 45:13, 2.32 miles
Yoga – 35 min
1984 cal/186 carb/64 fat/194 protein/32 fibre
Another cool morning but getting better. All yoga these days has been focused mainly on upper and lower back, hips and glutes. Low back still a big problem.
Join Date: Dec 2005
Posts: 3,205
Thursday May 7 – 144.7 lbs
Walk – 46:13, 2.38 miles
Yoga – 25 min
Swim – 30 min
2219 cal/233 carb/75 fat/179 protein/34 fibre
Was up a bit earlier than normal and added a swim into the mix before getting to work.
Join Date: Dec 2005
Posts: 3,205
Friday May 8 – 143.8 lbs
Walk – 45:04, 2.39 miles
Yoga – 20 min
Swim – 10 min
2499 cal/364 carb/39 fat/196 protein/40 fibre
Join Date: Dec 2005
Posts: 3,205
Saturday May 9 – 145.3 lbs
Yoga – 35 min
Walking Lunges – 5x30
KB Farmer's Walk – 5 x 110 steps x 35lbs
2554 cal/347 carb/69 fat/159 protein/32 fibre
Back is still bothering me and I managed to make it worse with that yoga session. Did body weight walking lunges and carried a couple kettlebells around the pool in a snowstorm later. 35lb kettlebells for a farmer’s walk was way too light. I did two laps around the pool for each carry and should have doubled that or grabbed more weight.
