LOL

Good to see you’re still grinding. I’m a little older than you but around 6’ 158 lbs, so we’re close.

I’ve been working out for as long as I can remember but haven’t set foot in a gym for nearly a year (C19). I miss it very much but I’ve been trying to make due.

I run every other day. On the opposite days I do body weight exercises (pull-ups, push-ups, planks, etc), plus light weight dumbbell exercises and a 30 minute yoga/running stretching video.

Keep working and thanks for sharing your progress.

Thanks Kev. I sure do appreciate having a home gym this year more than ever. Sounds like you are making due quite well without the gym access. Doing something is the key but hopefully you are able to get back into the gym before too much longer. Keep up the good work!

Thursday December 24 – 146.4 lbs

AM:
Walk – 43:13, 2.28 miles, +21.5 lbs

PM:
3 rounds of:
500m row
20 pushups
1min plank
8 pullups

2454 cal/176 carb/98 fat/227 protein/29 fibre

Lower legs are still feeling pretty beat up.

Friday December 25 – 147.1 lbs
5/3/1 God is a Beast C1W1D3 – DL TM 195

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x135, 5x155, 5x175, 5x145, 5x165, 5x185
Hanging Knee Raises – 5x15
Calf Raises – 15x125lbs, 3x20x155
Lunges – 3x15

PM:
Walk/Jog – 2.34 miles, 32:38 (5min walk, 2x400m, 4x200m, 6min walk)

2219 cal/183 carb/76 fat/214 protein/34 fibre

Had planned to run something like 4 x 400m at a slower pace than the other day with roughly equivalent walking time in between each interval. Right knee was pretty sore pretty quick so I broke it up even further and increased the walking time slightly. Running intervals were somewhere in the neighborhood of 10min miles. Looks like I have made the switch to the Impetric system.

Saturday December 26 – 147.8 lbs

Walk – 40:08, 2.11 miles, +21.5 lbs

1829 cal/134 carb/57 fat/210 protein/26 fibre

Sunday December 27 – 147.4 lbs
5/3/1 God is a Beast C1W1D4 – OHP TM 80

OHP – 8x45lbs, 10x5x55
NG Chins – 11, 11, 11
Front Plate Raises – 10x25lbs, 4x15x15

CG Bench – 10x45lbs, 8x65, 3x10x75
Pullups – 8, 8, 8
DB Hammer Curls – 3x13x25lbs

PM:
Walk – 20:43, 1.05 miles

1978 cal/149 carb/72 fat/201 protein/24 fibre

December 21 – December 27 Daily Averages: 146.6 lbs/17.9% bf/1952 cal/142 carb/69 fat/205 protein/6:55 sleep

That workout felt much tougher than I was expecting it to be. Little stroll with the family in the evening.

Monday December 28 – 147.9 lbs

Elliptical – 30 min

1877 cal/143 carb/63 fat/202 protein/24 fibre

Tuesday December 29 – 147.2 lbs
5/3/1 God is a Beast C2W1D1 – Squat TM 185

Squat – 10xbw, 10x45lbs, 10x95, 10x5x120
Ab rollouts – 5x20

Calf raises – 15x125lbs, 3x20x155
GHR

2462 cal/229 carb/90 fat/213 protein/34 fibre

Knee is still bugging me which pushed me towards the elliptical on Monday instead of marching around the neighborhood. No pain at all while squatting.

Wednesday December 30 – 147.8 lbs
5/3/1 God is a Beast C1W2D2 – Bench TM 120

Bench – 10x45lbs, 10x65, 5x85, 5x95, 5x110, 5x90, 5x100, 5x115
KB Rows – 3x15x53lbs
DB Lateral Raises – 3x15x10lbs

Seated DB OHP –2x12x20lbs
Seated DB Curls – 2x15x20lbs
Incline DB Press – 2x12x25lbs

PM:
Walk – 33:51, 1.7 miles

2040 cal/168 carb/73 fat/187 protein/27 fibre

Everything was more difficult than it should have been. Left tricep in particular is complaining about the uptick in volume. Trimmed a set off of the last round of accessories. Little stroll in some fresh snow with the family in the evening.

Thursday December 31 – 147.7 lbs

Walk/Run (c25k w1d1) – 30:00, 2.12 miles (5min walk, 8 x 60sec run/90sec walk, 5min walk)

2128 cal/105 carb/94 fat/225 protein/19 fibre

Seeing as though I hurt for a week after running 2 miles I guess I will pare that right back to a basic couch to 5k plan just to ease my joints into this. Lungs and legs are pretty good. Knees, ankles, shins and calves are not.

I know little about running specifically, but agree with the general point that walking is going to give you most of the benefits with much less risk of injury, so I'd be cautious. We old guys have to be careful with the higher impact stuff.

Feels likely you'd have to up carbs a little if you're adding cardio, but just monitor your energy levels and see how it goes, I guess.

The knee pain following the recent 2 mile run was very reminiscent of the knee pain I had when hiking Whiteface Mountain in the Adirondacks a couple years ago. All was fine on the way up but it started to hurt shortly after starting down and made for a long painful descent. We were supposed to do a couple other mountains on day 2 and had to scrap that plan. My hope is that a bit of running will help toughen things up over time. Or things could just go snap city. So, yeah, I think that being cautious is good advice!

2020 all over again:

Week	avgWght	avgBF%	avgCals	avgCarb	avgFat	avgPro	AvSleep	Bench	Squat	DL	OHP	Push	Chins
1. Dec30-Jan5	138.7	15.4	1965	152	78	183	7:50	2x8x100	4x10x105	3x8x145	3x8x60	-	42
2. Jan 6-12	139.0	14.9	1879	137	73	184	7:14	3x8x100	3x10x115	3x8x150	3x8x60	-	47
3. Jan 13-19	138.7	14.9	2096	151	97	148	5:41	db 8x40	3x10x120	db rdls	db 2x9x25	-	60
4. Jan 20-26	137.8	15.0	1859	123	75	178	6:37	3x8x100	3x10x125	3x8x150	3x8x55	-	48
5. Jan27-Feb2	139.2	15.5	2270	206	94	172	7:41	3x6x105	3x10x130	3x8x145	3x7x60	-	48
6. Feb 3-9	139.0	15.2	2066	176	81	177	6:57	5x100	5x130	5x150	5x60	-	59
7. Feb 10-16	139.0	15.1	2150	195	82	178	7:39	5x95	5x125	5x140	5x55	-	60
8. Feb 17-23	140.5	15.7	2128	183	82	181	7:09	5x105	5x140	5x155	5x60	-	63
9. Feb24-Mar1	141.4	16.0	2093	179	86	177	7:18	db 3x10x15	6x110	2x165	db 3x10x15	-	12
10. Mar 2-8	141.2	16.0	2003	137	77	207	6:59	6x120	5x135	5x155	db 3x10x15	-	35
11. Mar 9-15	141.0	15.7	1910	149	72	184	6:22	-	5x140	5x145	db 3x10x15	-	51
12. Mar 16-22	139.2	15.3	1696	143	61	160	6:22	-	5x160	5x160	db 3x10x15	-	54
13. Mar 23-29	139.2	15.3	1874	129	75	195	7:09	5x100	5x145	5x160	5x60	-	51
14. Mar30-Apr5	140.3	15.6	2047	164	76	194	7:48	5x95	5x140	5x125	5x55	-	54
15. Apr 6-12	141.8	16.0	2171	216	77	182	8:16	5x105	5x155	5x165	5x60	-	54
16. Apr 13-19	142.5	16.6	2186	171	82	211	7:47	5x100	5x160	5x165	5x60	-	56
17. Apr 20-26	143.7	16.8	2265	198	89	192	8:08	10x45	5x150	5x155	5x60	-	56
18. Apr27-May3	144.6	16.8	2585	277	85	200	7:01	-	-	-	-	-	27
19. May 4-10	145.4	17.7	2291	249	67	190	7:24	-	-	-	-	-	-
20. May 11-17	145.8	17.7	2294	202	88	201	7:07	5x100	5x150	5x155	5x60	-	51
21. May 18-24	147.3	17.9	2344	206	86	211	7:04	5x105	5x160	5x165	5x65	-	51
22. May 25-31	147.5	17.9	2296	235	69	203	6:46	5x100	5x150	5x155	5x60	-	52
23. June 1-7	147.0	17.7	2039	187	68	189	6:58	5x110	5x165	5x175	5x65	-	57
24. June 8-14	148.4	18.3	2051	185	77	178	7:06	5x110	5x165	5x175	5x70	-	56
25. June 15-21	148.2	18.4	1977	161	74	182	7:25	5x100	5x155	5x165	5x65	-	58
26. Jun 22-28	148.6	18.5	2203	226	70	183	6:42	5x115	5x175	5x185	5x70	-	59
27. Jun29-Jul5	149.0	18.7	2171	259	58	171	7:06	1x120	1x185	1x195	1x75	-	65
28. Jul 6-12	149.2	18.7	2225	213	76	188	6:33	5x115	5x175	5x185	5x70	-	57
29. Jul 13-19	149.8	19.0	2265	230	70	194	7:18	5x105	5x165	5x175	5x70	-	60
30. Jul 20-26	150.4	18.7	2064	171	77	185	6:21	5x120	5x185	5x195	5x75	-	60
31. Jul27-Aug2	150.3	18.8	2088	197	72	184	5:53	5x120	5x180	5x195	5x75	-	61
32. Aug 3-9	152.4	19.1	2214	226	78	170	6:01	5x110	5x170	5x185	5x75	-	56
33. Aug 10-16	151.7	19.0	2186	226	70	184	5:46	4x125	5x190	5x205	5x80	-	61
34. Aug 17-23	151.6	19.6	2126	220	77	156	6:20	5x120	5x185	5x205	5x80	-	61
35. Aug 24-30	152.4	19.4	2121	192	85	170	5:54	5x115	5x170	5x190	5x80	-	61
36. Aug31-Sep6	-	-	-	-	-	-	5:54	-	-	-	-	-	-
37. Sept 7-13	151.5	19.6	1630	113	66	165	7:23	5x105	5x165	5x185	5x75	-	20
38. Sep 14-20	149.3	19.3	1726	132	69	168	7:05	5x110	5x170	5x190	5x75	-	32
39. Sep 21-27	148.4	19.1	1703	139	68	156	7:22	5x115	5x175	5x195	5x80	-	32
40. Sep28-Oct4	147.7	19.1	1768	135	64	187	8:16	5x105	5x165	5x175	5x75	-	54
41. Oct 5-11	147.3	18.8	1839	138	70	189	7:08	5x110	5x170	5x185	5x75	-	49
42. Oct 12-18	148.5	18.8	1790	145	62	183	7:43	5x115	5x175	5x185	5x75	-	49
43. Oct 19-25	147.5	18.6	1577	115	58	169	7:36	5x120	5x175	5x190	5x75	-	50
44. Oct26-Nov1	146.9	18.4	1681	141	65	153	7:02	5x125	5x180	5x175	5x80	-	53
45. Nov 2-8	145.9	18.3	1661	128	56	184	6:52	5x125	5x165	5x180	5x80	-	53
46. Nov 9-15	146.3	18.2	1705	121	63	178	6:53	5x120	5x170	5x185	5x80	-	52
47. Nov 16-22	146.2	18.3	1858	169	65	177	7:08	5x120	5x175	5x185	5x75	-	41
48. Nov23-29	147.1	18.4	1772	136	61	188	7:02	5x120	5x175	5x185	5x75	-	40
49. Nov30-Dec6	146.3	18.1	1715	135	65	165	6:42	5x120	5x175	8x185	5x75	-	33
50. Dec 7-13	144.7	17.9	1617	131	58	159	6:13	5x120	5x180	5x190	5x75	-	33
51. Dec 14-20	144.8	17.9	1742	138	66	165	6:54	5x120	5x180	5x195	5x75	-	33
52. Dec 21-27	144.6	17.9	1952	142	69	205	6:55	10x5x80	5x175	5x185	5x75	60	33

Average weight is based on daily morning weigh-ins for the most part.

BF% is based on Withings scale measurement, so +/- whatever.

Kcal and macro counts are based on weighed food for the most part but
there are plenty of estimated meals and all kinds of room for various other errors in there.

Posted lifts are top sets in pounds even though it looks like they must be in kilos. Did upper/lower all year with no particular program for the first several weeks of the year. Followed 5/3/1 BBB and 5's PRO FSL for the first two thirds of the year starting in Feb and then just did same lifts without following and TM protocol for the latter part.

Took advantage of working from home and did a little mini bulk while not having to wear clothing on my lower body. Started to trim back down in the latter part of the year.

Shoulder/tricep problems in March, lower back issues in May and just wanted to take a week off of lifting in September. Filled things in with hiking, walking, swimming and yoga on those weeks off of lifting. Did some form of physical activity every day in 2020, lifted super light but still managed to tweak things here and there. Looking to continue the consistency but get a little more intensity in 2021. Guess I could probably do a few more pushups too.

Friday January 1 – 146.6 lbs
5/3/1 God is a Beast C1W2D3 – DL TM 195

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 10x5x125
Hanging Knee Raises – 5x15
DB Lunges – 3x15x20lbs

Calf Raises – 15x125lbs, 3x20x155

PM:
Walk – 1.66 miles, 33:17

Yoga – 20 min

2614 cal/204 carb/132 fat/179 protein/37 fibre

Workout felt pretty easy at the time but my glutes are pretty sore the day after. Another little stroll with the family in the evening and a shaky return to yoga later.

Saturday January 2 – 148.3 lbs

Walk – 40:12, 2.12 miles, +21.5 lbs

PM:
Yoga – 20 min

2174 cal/120 carb/80 fat/248 protein/31 fibre

Marched around on a few inches of fresh snow.

Sunday January 3 – 147.7 lbs
5/3/1 God is a Beast C1W2D4 – OHP TM 80

OHP – 8x45lbs, 5x55, 5x65, 5x70, 5x60, 5x70, 5x75
NG Chins – 11, 11, 11
Front Plate Raises – 3x15x15lbs

CG Bench – 10x45lbs, 8x65, 3x10x75
Pullups – 8, 8, 8
DB Hammer Curls – 3x13x25lbs

PM:
Walk/Run (c25k w1d2) – 30:00, 2.2 miles (5min walk, 8 x 60sec run/90sec walk, 5min walk)

Yoga – 15 min

1978 cal/149 carb/72 fat/201 protein/24 fibre

December 28 – January 3 Daily Averages: 147.6 lbs/17.7% bf/2191 cal/160 carb/86 fat/208 protein/6:02 sleep

Have you thought about rating RPE for your top set? I think it would be a good exercise for you and useful to track.

Also, nice chins!

Thanks on the chins! I only think about RPE on sets that are clearly to me a 9 or 9.5. Otherwise I suspect I would be erring high. May try to give it a shot.

Monday January 4 – 147.7 lbs

Walk – 38:49, 2.09 miles, +21.5 lbs
Yoga – 20 min


PM:
3 rounds of:
500m row (2:13.7, 2:05.3, 2:06.3)
20 pushups
1min plank
8 pullups

1338 cal/108 carb/34 fat/160 protein/15 fibre

Cals were quite light as I got majorly distracted by work for 13 hours or so and barely ate anything until grabbing some dinner around 8pm.

Tuesday January 5 – 145.6 lbs
5/3/1 God is a Beast C1W3D1 – Squat TM 185

Squat – 10xbw, 10x45lbs, 10x95, 5x120, 5x140, 5x155, 5x130, 5x150, 5x165 @6
Ab rollouts – 5x20

Calf raises – 15x125lbs, 3x20x155
GHR – 6, 7, 8

Yoga – 20 min

1519 cal/91 carb/65 fat/153 protein/20 fibre

Dragged my arse through most of this workout and then actually felt quite good on the final set. Had anywhere between 3 and 5 reps left despite feeling like I only had 1 or 2 on some of the earlier sets. Because the earlier sets felt so awful I did throw on a belt for the last set. Legs were feeling pretty tired which is no surprise as they have been getting plenty of action lately. A bit emotionally drained on top of that as my mom passed away on Sunday. She had only just retired in January of 2020 at age 68, started having weird symptoms with a numb and dragging foot in March, was diagnosed with ALS over the summer and barely clicked over into the new year and another birthday. Brutal disease. No way for me and my brother to get down to see her a few provinces over without buggering up the care support team with required quarantines that would have ensued. Fortunately, we have a younger brother who was still living with her who took on the brunt of the caregiving duties. Crappy. RIP mom.

That's really sad that you couldn't visit her, sorry for your loss.

Sorry for your loss Floppy

I'm so sorry for your loss, floppy.

Thanks all.

Wednesday January 6 – 144.4 lbs
5/3/1 God is a Beast C1W3D2 – Bench TM 120

Bench – 10x45lbs, 10x65, 10x5x85
KB Rows – 3x15x53lbs
DB Lateral Raises – 3x13x12lbs

Seated DB OHP –2x12x20lbs
Seated DB Curls – 2x15x20lbs
Incline DB Press – 2x12x25lbs

PM:
Yoga – 15 min

1930 cal/144 carb/55 fat/214 protein/29 fibre

Kind of tuned out on a couple bench sets and did 7 reps on one and 6 on another. Felt like I could have managed a good 10 on the last set.

Condolences for your mom