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Old 03-22-2021, 01:45 PM   #1651
FloppyJ
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thanks Arjun. We have some friends with bernedoodles and they are great dogs as well. We needed something good for allergies and this was as close to a golden retriever as we could get.
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Old 03-22-2021, 01:50 PM   #1652
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Sunday March 21 – 146.3 lbs
5/3/1 Deload Intensity – OHP TM 85

OHP – 3x45lbs, 3x50, 3x60, 3x70, 2x75, 1x85, 3x10x45
NG Chins – 11, 11, 11
Facepulls – 3x15x45lbs
DB HC – 3x10x30lbs

1902 cal/144 carb/71 fat/153 protein/21 fibre

March 15 – March 21 Daily Averages: 145.6 lbs/17.9% bf/1822 cal/145 carb/67 fat/165 protein/6:33 sleep

Thus ends deload week and on to a couple anchor cycles next. They are slated to pair an upper and lower lift each day which will be a change for me. I haven't yet figured out exactly how I will deal with accessories but I'll deal with them in some manner.
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Old 03-23-2021, 06:15 AM   #1653
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Monday March 22 – 147.2 lbs

Walk/Run (c25k w9d1) – 34:30, 3.25 miles (5min walk, 20:00 run/2:00 walk/4:00 run/2:00 walk, 1:30 walk)

1556 cal/79 carb/64 fat/186 protein/28 fibre
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Old 03-25-2021, 08:22 AM   #1654
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Tuesday March 23 – 145.7 lbs
5/3/1 God is a Beast C3W1D1 – Squat TM 205

Squat – 10xbw, 10x45lbs, 10x95, 3x125, 3x135, 3x165, 5x185, 3x155, 3x175, 5x195
Ab rollouts – 3x20
Calf raises – 15x125lbs, 3x20x165

Bench – 10x45lbs, 10x65, 5x5x85
DB Lat Raises – 3x12x15lbs
DB HC – 3x10x30lbs

1648 cal/149 carb/58 fat/166 protein/32 fibre

Wednesday March 24 – 144.4 lbs
5/3/1 God is a Beast C3W1D2 – OHP TM 90

OHP – 8x45lbs, 3x65, 3x70, 5x80, 3x70, 3x75, 3x85
NG Chins – 11, 11, 10
Facepulls – 3x15x45lbs

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 3x125, 5x5x140
Hanging Knee Raises – 3x15

1480 cal/94 carb/55 fat/169 protein/31 fibre

Third and sixth sets call for 3+ reps. I made it through about a third of a 4th rep on OHP. Seemed to gas myself out earlier on the 5x80. Chins were a struggle too. Last couple reps of squats on Tuesday were a bit sloppy.
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Old 03-26-2021, 09:58 AM   #1655
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thursday March 25 – 143.8 lbs

Walk/Run (c25k w9d2) – 36:00, 3.53 miles (5min walk, 28:00 run/2:00 walk, 1:00 walk)

1351 cal/106 carb/46 fat/155 protein/36 fibre

Only covered 4.29km at an average of 6:31/km during the run portion so I have made good headway on slowing my pace down quite a bit. Each interval got slower so this was not at all by design to that extent. Guess the question will become whether I can pick it up again as time goes on. Only running twice a week probably limits progress. Knees felt okay and right calf was not nearly as tight following this run...so far.
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Old 03-28-2021, 07:11 AM   #1656
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Friday March 26 – 144.0 lbs
5/3/1 God is a Beast C3W1D3 – Bench TM 130

Bench – 10x45lbs, 8x65, 3x90, 3x105, 5x115, 3x100, 3x110, 6x125
DB Rows – 3x12x60lbs
Front Plate Raises – 3x13x25lbs

Squat – 10xbw, 10x45lbs, 10x95, 5x5x135
Ab Wheel – 3x20

1985 cal/111 carb/90 fat/208 protein/31 fibre

Interesting to mix it up a bit but I prefer keeping the upper and lower days separate. Takes me too long to warm up both in the same session. 6x125 is about as good as its been in a while.
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Old 03-28-2021, 07:16 AM   #1657
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Saturday March 27 – 143.0 lbs

Walk/Run (c25k w9d3) – 39:00, 3.85 miles (5min walk, 30:00 run/2:00 walk, 2:00 walk)

2639 cal/253 carb/106 fat/189 protein/41 fibre

4.88km at 6:08/km for the running portion. That was the last session of the couch to 5k program. Next up is a real 5k.
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Old 03-29-2021, 08:42 AM   #1658
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Sunday March 28 – 144.6 lbs
5/3/1 God is a Beast C3W1D4 – DL TM 215

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x125, 3x150, 3x170, 6x195, 3x160, 3x185, 5x205
Hanging Knee Raises – 3x15
Calf raises – 3x15x125lbs

OHP – 8x45lbs, 5x5x60
Seated DB Curls – 2x9x30lbs
Incline DB Press – 2x13x30lbs

2177 cal/158 carb/86 fat/206 protein/23 fibre

March 22 – March 28 Daily Averages: 144.7 lbs/17.3% bf/1834 cal/136 carb/72 fat/183 protein/7:21 sleep

That workout took quite a while as I was cleaning up the garage between sets adding to the rest.
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Old 03-31-2021, 05:22 AM   #1659
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Monday March 29 – 145.2 lbs

Walk – 40:10, 2.28 miles, +21.5 lbs

1551 cal/103 carb/59 fat/175 protein/34 fibre

Tuesday March 30 – 144.2 lbs
5/3/1 God is a Beast C3W2D1 – Squat TM 205

Squat – 10xbw, 10x45lbs, 10x95, 3x135, 3x155, 7x175, 3x145, 3x165, 7x185
Ab rollouts – 3x20
Calf raises – 15x125lbs, 3x20x165

Bench – 10x45lbs, 10x65, 5x5x90
DB Lat Raises – 3x13x15lbs
DB HC – 3x10x30lbs

1934 cal/158 carb/71 fat/191 protein/38 fibre

Monday was a rest day. Squats felt pretty good on Tuesday. Messed up on the third set and did an amrap instead of 3 reps but felt good anyway.
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Old 04-01-2021, 08:35 AM   #1660
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Wednesday March 31 – 143.9 lbs
5/3/1 God is a Beast C3W2D2 – OHP TM 90

OHP – 8x45lbs, 3x60, 3x70, 3x75, 3x65, 3x70, 5x80
NG Chins – 11, 11, 11
Facepulls – 3x15x45lbs

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x125, 5x5x150
Hanging Knee Raises – 3x15

1705 cal/162 carb/56 fat/165 protein/43 fibre

Managed another half rep on last set of OHP but ultimately bailed.
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Old 04-02-2021, 06:59 AM   #1661
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thursday April 1 – 143.6 lbs

5k run – 31:00, plus 5min warmup walk and 5min cool down walk

1652 cal/137 carb/53 fat/170 protein/24 fibre

Cold and windy and I wanted to do pretty much anything other than run 5k in the morning but it was run 5k day, so zero choice. Did a bit of rolling of lower legs in the evening. I plan to keep running twice a week and I guess I will aim to get the 5k time below 30 mins and then go from there.
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Old 04-02-2021, 07:14 AM   #1662
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Congrats on finishing the program and doing a 5k. Was that an allout 5k or easy enough?
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Old 04-02-2021, 11:55 AM   #1663
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thanks Arjun. That was nice and easy comfortable pace with a bit of focus on not letting the pace fall off as I went. Lots of room for improvement.
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Old 04-03-2021, 12:51 PM   #1664
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Quote:
Originally Posted by FloppyJ View Post
Saturday March 20 – 145.2 lbs

Walk – 43:07, 2.18 miles, +21.5 lbs

2005 cal/183 carb/66 fat/135 protein/20 fibre

Right calf has been super tight since Thursday's 'run'. After fighting against it for years I finally got overthrown by the rest of the family and we added a puppy to the mix. Cooper the fluffy goldendoodle arrived Saturday.







My doodle saying Hi Cooper!
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Old 04-03-2021, 06:33 PM   #1665
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Nice bwslim!
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Old 04-03-2021, 06:34 PM   #1666
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Friday April 2 – 143.8 lbs
5/3/1 God is a Beast C3W2D3 – Bench TM 130

Bench – 10x45lbs, 8x65, 3x85, 3x100, 3x110, 3x90, 3x105, 7x115
DB Rows – 3x12x60lbs
Front Plate Raises – 3x14x25lbs

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

1745 cal/153 carb/48 fat/188 protein/20 fibre
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Old 04-04-2021, 06:13 AM   #1667
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Saturday April 3 – 143.8 lbs

5k run – 29:31, plus 5min warmup walk and 5min cool down walk

2300 cal/186 carb/101 fat/196 protein/40 fibre

Sunny, not too windy and above freezing. Foreign and nice. Figured I would slowly work my way down to under 30min over the next month or two but the first couple km today were faster than I expected and felt good so I tried to hold the line. Pace fell off a bit over the last 1.5km. At least a third of this run was off road and some pieces required a lot of puddle hopping.
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Old 04-05-2021, 11:32 AM   #1668
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Sunday April 4 – 143.9 lbs
5/3/1 God is a Beast C3W2D4 – DL TM 215

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x125, 3x140, 3x160, 6x185, 3x150, 3x170, 6x195
Hanging Knee Raises – 3x15
Calf raises – 15x125lbs, 3x20x165

OHP – 8x45lbs, 5x5x65
DB HC – 3x10x30lbs
Incline DB Press – 2x13x30lbs

1795 cal/130 carb/74 fat/172 protein/36 fibre

March 29 – April 4 Daily Averages: 144.1 lbs/17.3% bf/1812 cal/147 carb/66 fat/180 protein/7:30 sleep

Week two of the anchor felt quite a bit easier than week one which is probably because week two IS quite a bit easier. Week three should provide more challenge again and then I will bump TM and do a repeat of the anchor cycle.
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Old 04-06-2021, 02:12 PM   #1669
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Monday April 5 – 144.2 lbs

Walk – 43:56, 2.29 miles, +21.5 lbs

1927 cal/143 carb/85 fat/158 protein/33 fibre

Rest day.
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Old 04-07-2021, 07:24 AM   #1670
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Tuesday April 6 – 143.8 lbs
5/3/1 God is a Beast C3W3D1 – Squat TM 205

Squat – 10xbw, 10x45lbs, 10x95, 3x125, 3x145, 3x165, 6x185, 3x165, 3x185, 5x205
Ab rollouts – 3x20

Calf raises – 15x125lbs, 3x20x165
DB Lat Raises – 3x13x15lbs

Bench – 10x45lbs, 8x65, 5x5x100
DB HC – 3x10x30lbs

1990 cal/110 carb/92 fat/201 protein/37 fibre

Back felt okay at the time, back doesn’t feel too bad the day after. I’m sure the last couple reps on the 5x205 weren’t terribly pretty but that is the most I have managed to squat since sometime in 2017.
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Old 04-08-2021, 11:35 AM   #1671
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Wednesday April 7 – 143.1 lbs
5/3/1 God is a Beast C3W3D2 – OHP TM 90

OHP – 8x45lbs, 3x65, 3x70, 4x80, 3x70, 3x80, 2x90
NG Chins – 11, 11, 11
Facepulls – 3x15x45lbs

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x125, 5x5x160
Hanging Knee Raises – 3x15

2000 cal/178 carb/74 fat/188 protein/40 fibre

On the bright side, another work out completed.
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Old 04-09-2021, 11:34 AM   #1672
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thursday April 8 – 143.9 lbs

5k run – 28:32, plus 5min warmup walk and 5min cool down walk

2072 cal/190 carb/91 fat/158 protein/40 fibre

Newbie running gains shaved almost another minute off the 5k time. That pace was faster than I should go at this point. Felt fine for the first 3 or 4km and then fell off again. Heart rate was a bit out of control.
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Old 04-10-2021, 10:08 AM   #1673
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Friday April 9 – 144.1 lbs
5/3/1 God is a Beast C3W3D3 – Bench TM 130

Bench – 10x45lbs, 8x65, 3x90, 3x105, 7x115, 3x105, 3x115, 5x130
DB Rows – 3x13x60lbs
Front Plate Raises – 3x9x35lbs

Squat – 10xbw, 10x45lbs, 5x95, 5x125, 5x5x155
Ab Wheel – 3x20

1933 cal/155 carb/79 fat/179 protein/39 fibre

Like the squat, my bench is up to as high as it has been since 2017 or 18. Everything in the last cycle or two is an age 50+ PR. If I shift the goal posts around enough everything can be a PR.
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Old 04-11-2021, 06:16 AM   #1674
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Saturday April 10 – 143.8 lbs

5k run – 30:31, plus 5min warmup walk and 5min cool down walk

1976 cal/142 carb/75 fat/210 protein/41 fibre

Ran at a nice easy pace. Heart felt much less like exploding but my legs were feeling pretty worn out. Lower legs in general and achilles in particular have been sore. I have been rolling a fair amount.
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Old 04-12-2021, 05:40 AM   #1675
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Sunday April 11 – 143.9 lbs
5/3/1 God is a Beast C3W3D4 – DL TM 215

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x125, 3x150, 3x170, 5x195, 3x170, 3x195, 5x215
Hanging Knee Raises – 3x15

Calf raises – 15x125lbs, 3x20x155
Incline DB Press – 2x13x30lbs

OHP – 8x45lbs, 5x5x67.5
DB HC – 3x10x30lbs

1910 cal/109 carb/73 fat/228 protein/31 fibre

April 5 – April 11 Daily Averages: 143.9 lbs/17.1% bf/1973 cal/147 carb/81 fat/189 protein/7:23 sleep

Another cycle done. Going to increase the TM and do another 3 week anchor cycle. I did a couple hours of yard work before getting to the workout and dragged my butt through it. Getting some pain in my left elbow and neck on the left side - at least one of those stems from my left tricep, if not both. OHP aggravates the neck.
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