Two Plus Two Publishing LLC
Two Plus Two Publishing LLC
 

Go Back   Two Plus Two Poker Forums > >

Notices

Health and Fitness Discussion of health and fitness

Reply
 
Thread Tools Display Modes
Old 05-04-2021, 06:53 AM   #1701
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Monday May 3 – 146.8 lbs

Walk – 40:01, 2.05 miles, +21.5 lbs

2247 cal/147 carb/91 fat/240 protein/46 fibre
FloppyJ is offline   Reply With Quote
Old 05-05-2021, 06:13 AM   #1702
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Tuesday May 4 145.6 lbs
5/3/1 Intensity Deload Squat TM 205

Squat 10xbw, 10x45lbs, 3x105, 3x125, 3x145, 3x165, 2x185, 1x205
Ab rollouts 3x20

2165 cal/143 carb/102 fat/197 protein/44 fibre

I was supposed to do 5x5 at light weight at the end which I forgot about and never went back to wrap it up.
FloppyJ is offline   Reply With Quote
Old 05-06-2021, 04:02 PM   #1703
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Wednesday May 5 – 144.9 lbs
5/3/1 Intensity Deload – Bench TM 125

Bench – 10x45lbs, 3x65, 3x75, 3x90, 3x100 2x115, 1x125
DB Rows – 2x10x60lbs
DB HC – 2x10x30lbs
DB Lat Raises – 2x10x15lbs

1958 cal/170 carb/81 fat/170 protein/41 fibre

Left elbow seems to be getting worse despite switching back to upper/lower and being on a deload. Will let this deload week play out and see how things are feeling at the end. I am not above stringing numerous deload weeks together and I wouldn't want to strain my tricep by going back to regular weights for lower body. #ezlyfe
FloppyJ is offline   Reply With Quote
Old 05-07-2021, 09:34 AM   #1704
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thursday May 6 – 145.1 lbs

5k run – 29:01

2059 cal/182 carb/82 fat/180 protein/41 fibre
FloppyJ is offline   Reply With Quote
Old 05-08-2021, 02:41 PM   #1705
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Friday May 7 145.7 lbs
5/3/1 Intensity Deload DL TM 215

RDL 10x45lbs, 8x95
DL 5x95lbs, 3x110, 3x130, 3x150, 3x170, 2x195, 1x195, 3x10x110
Hanging Knee Raises 3x15

2617 cal/178 carb/119 fat/233 protein/39 fibre
FloppyJ is offline   Reply With Quote
Old 05-09-2021, 07:05 AM   #1706
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Saturday May 8 – 146.4 lbs

5k run – 29:05, plus 5min warmup walk and 5min cool down walk

1957 cal/115 carb/82 fat/211 protein/37 fibre
FloppyJ is offline   Reply With Quote
Old 05-10-2021, 07:03 AM   #1707
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Sunday May 9 146.2 lbs
5/3/1 Intensity Deload OHP TM 85

OHP 3x45, 3x50, 3x60, 3x70, 2x75, 1x85
NG Chins 10, 10
Facepulls 2x15x45lbs

2774 cal/262 carb/112 fat/208 protein/42 fibre

May 3 May 9 Daily Averages: 145.8 lbs/18.1% bf/2254 cal/171 carb/96 fat/206 protein/7:39 sleep

Planning to stack another deload week on as my left elbow continues to be very sore. Going to go back to some band work PT had given me in the past.
FloppyJ is offline   Reply With Quote
Old 05-11-2021, 07:03 AM   #1708
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Monday May 10 – 147.8 lbs

Walk – 42:42, 2.19 miles, +21.5 lbs

1828 cal/144 carb/85 fat/155 protein/31 fibre
FloppyJ is offline   Reply With Quote
Old 05-12-2021, 07:18 AM   #1709
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Tuesday May 11 147.7 lbs
5/3/1 Intensity Deload Squat TM 215

Squat 10xbw, 10x45lbs, 3x110, 3x130, 3x150, 3x170, 2x195, 1x215, 3x10x110
Ab rollouts 5x20
Calf raises

1944 cal/135 carb/87 fat/180 protein/36 fibre
FloppyJ is offline   Reply With Quote
Old 05-13-2021, 08:44 AM   #1710
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Wednesday May 12 146.5 lbs
5/3/1 Intensity Deload Bench TM 125

Bench 10x45lbs, 3x65, 3x75, 3x90, 3x100 3x115, 3x125
DB Rows 2x10x60lbs
DB Lat Raises 2x10x15lbs
Pullups 10, 10

1649 cal/93 carb/78 fat/165 protein/35 fibre

Pain in left arm getting worse. Internet research says amputation is likely.
FloppyJ is offline   Reply With Quote
Old 05-14-2021, 05:21 AM   #1711
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thursday May 13 – 144.5 lbs

2.7k intervals run – 15:00, 10 x 30 sec run/1 min jog, plus 5min warmup walk and 5min cool down walk

1631 cal/113 carb/82 fat/136 protein/33 fibre
FloppyJ is offline   Reply With Quote
Old 05-14-2021, 07:23 AM   #1712
Bob148
Carpal \'Tunnel
 
Bob148's Avatar
 
Join Date: May 2012
Location: scattar branez at work
Posts: 11,302
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

FLOPPYYYY!!!! kicking ass in this thread, which happens to be a piece of inspiration for me; I had been wary of lifting and golfing too much but I saw your workload and decided to just start going for it and see what happens. Months later and I barely even notice the 20 lbs bag on my shoulder walking to the 18th green after 5 days in a row of alternating golf/lift/golf and lift/golf/lift.

Nice work floppy.
Bob148 is offline   Reply With Quote
Old 05-14-2021, 11:46 AM   #1713
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thanks Bob. The main reason I keep this log is just in case someone out there gets some use out of it, so it is nice to hear that the count is at one at least!

Great work yourself! I think that both lifting and walking always help, so you have a good combo going there.
FloppyJ is offline   Reply With Quote
Old 05-14-2021, 07:02 PM   #1714
Bob148
Carpal \'Tunnel
 
Bob148's Avatar
 
Join Date: May 2012
Location: scattar branez at work
Posts: 11,302
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Yeah I like walking much more than running (catchers legs) and I dont have the patience nor likely do I have the cardio stamina to swim for long. So walking is perfect for me. I'm into hiking too but havent done any serious treks in years. Just the occasional shorty to a local fire pit here or there. I tried to get my sister(who is pretty fearless) to do the final 1k vertical feet to the top of mt Mansfield(aka stowe resort) from the top chairlift one winter on a pretty nice day. She declined. In my adult years I never got into extreme sports. But I did swim nauset in orleans ma on the elbow of the cape at high tide. Thats probably my most extreme sport experience. These days I'm more boring.
Bob148 is offline   Reply With Quote
Old 05-16-2021, 11:11 AM   #1715
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

I agree that walking and especially hiking is great. I haven't done much of the latter recently either and actually started running to hopefully help with hiking/trekking. The last real hike I did was climbing White Face in New York a few years ago, which is well under 5k feet. We also hit a nearby peak on the way down and my knee gave me huge problems the rest of the way down which wiped out plans for a couple peaks the following day. Part of the reason I started running is to hopefully toughen up my legs, knees and connective tissue so that issues like that don't occur on future hikes. Hiked into the Grand Canyon earlier that same year without issue which was a breathtaking hike. Otherwise had some loose plans to do some pretty big treks which have been pushed aside by a pandemic. No elevation near me at all but there are some decent hiking trails nearby once all these distancing measures lighten up here.
FloppyJ is offline   Reply With Quote
Old 05-16-2021, 12:08 PM   #1716
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Friday May 14 143.4 lbs
5/3/1 Intensity Deload DL TM 225

RDL 10x45lbs, 8x95
DL 5x95lbs, 3x115, 3x135, 3x150, 3x170, 3x195, 3x225, 3x10x115
Hanging Knee Raises 5x15
Calf raises

1759 cal/120 carb/75 fat/172 protein/32 fibre

Saturday May 15 143.7 lbs

5k run 28:39, plus 5min warmup walk and 5min cool down walk
Swim 30 mins

2465 cal/235 carb/87 fat/204 protein/34 fibre

I got my first covid shot on Friday, so they have finally managed to start pushing otherwise healthy 50+ year olds through the system here. They hit me with Pfizer and other than a bit of soreness in the arm I didn't get hammered with any other side effects. Was a bit tired Saturday but I assume that had more to do with being wide awake at 4:15am than anything. The run on Saturday didn't feel great but my time was better than expected. Had a really nice time in the pool with my kids later in the day and they let me get some laps in. My pace was somewhere between relaxed and extremely relaxed for most of it.
FloppyJ is offline   Reply With Quote
Old 05-16-2021, 12:20 PM   #1717
loco
Carpal \'Tunnel
 
loco's Avatar
 
Join Date: Jul 2008
Location: Puddle of SALTS nowhere near IEL
Posts: 13,950
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Sad to see the rest of the world being vaccinated so slow. USA back to #1.
loco is offline   Reply With Quote
Old 05-16-2021, 07:25 PM   #1718
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Yeah, been a pretty slow rollout here. Only about 50% of the population of my hometown village of Ottawa has received their first shot now. My second shot isn't scheduled until early September. Fine for me as I can effectively work from home and stay well away from the rest of the world, but many cannot.
FloppyJ is offline   Reply With Quote
Old 05-17-2021, 06:37 AM   #1719
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Sunday May 16 145.3 lbs
5/3/1 Intensity Deload OHP TM 85

OHP 3x45, 3x50, 3x60, 3x70, 3x75, 3x85
NG Chins 10, 10
Facepulls 3x15x45lbs

Swim 20 mins

2203 cal/216 carb/73 fat/190 protein/38 fibre

May 10 May 16 Daily Averages: 145.6 lbs/17.7% bf/1926 cal/151 carb/81 fat/172 protein/7:05 sleep

Deload was well timed and I enjoyed a couple weeks of lighter lifting. Left elbow/tricep is still quite sore but made a bit of improvement. It feels almost entirely fine on main lifts but acts up a lot just doing everyday things. Will likely go quite easy on the upper body accessories for a bit yet. I have not been as consistent as I should be with doing some band rehab work
FloppyJ is offline   Reply With Quote
Old 05-17-2021, 07:22 AM   #1720
Bob148
Carpal \'Tunnel
 
Bob148's Avatar
 
Join Date: May 2012
Location: scattar branez at work
Posts: 11,302
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Grand canyon hike sounds ****ing rad. My sister invited me to northern Vermont to hike part of the 50 mile trail that goes from stowe vt to the Canadian border. She could do the whole thing no problem im sure. I'm not as confident in my ability to do such a long distance over mountainous terrain. Dont get me wrong tho I think it sounds awesome.

What do you use for your weighted walks?
Bob148 is offline   Reply With Quote
Old 05-18-2021, 06:42 AM   #1721
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Grand Canyon was pretty amazing. Went one-way only, so downhill all the way and had extremely sore calves for a couple days while rafting down the river.

I'm sure a section of the 50 mile trail would be awesome. Whether you could do it no problem or not, it would be well worth the effort! Chances are you will handle it better than you think.

I have random stuff jammed into a 22litre Osprey backpack for weighted walks. Whatever first aid and random stuff I usually carry plus a couple ziplocks stuffed with clothing plus some small kettlebells and weights. I keep meaning to stuff a separate pack with 25 or 30 pounds of stuff to mix in but inertia seems to be a pretty big thing in my life at times.
FloppyJ is offline   Reply With Quote
Old 05-18-2021, 06:47 AM   #1722
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Monday May 17 144.8 lbs

3.7k intervals run 20:00, 10 x 1 min run/1 min jog, plus 5min warmup walk and 5min cool down walk
Swim 20 mins

2005 cal/156 carb/90 fat/163 protein/28 fibre

Still surprised how much quicker overall average pace becomes when mixing running and jogging compared to whatever steady state I can tolerate. Running a virtual 5K race with some people at the office next week which is why I have been slipping in a bit of intervals, easy and almost long runs. The pool immediately following a run was pretty refreshing.
FloppyJ is offline   Reply With Quote
Old 05-18-2021, 10:09 AM   #1723
Bob148
Carpal \'Tunnel
 
Bob148's Avatar
 
Join Date: May 2012
Location: scattar branez at work
Posts: 11,302
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

I'm confident in my ability to hike; I'm confident that a 4+ hour hike in the moutains is a workload that my body hasnt experienced in a long time. Sure golf and lifting has put me in a much better starting position but I expect at least 3 or 4 days of pain without some Warm up hikes. I think you just helped to convince me to take up my ex's husband on the hiking in the Berkshires idea soon to get some miles under my belt.
Bob148 is offline   Reply With Quote
Old 05-18-2021, 11:33 AM   #1724
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Sounds like a good plan! There is no better way to get ready for hiking by going hiking.
Just don't get murdered and stashed under a rock or assisted off the edge of a cliff, nor cause similar events.
FloppyJ is offline   Reply With Quote
Old 05-18-2021, 07:42 PM   #1725
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,471
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Tuesday May 18 144.1 lbs
5/3/1 God is a Beast C5W1D1 Squat TM 215

Squat 10xbw, 10x45lbs, 5x95, 3x125, 5x145, 5x165, 5x185, 5x155, 5x175, 5x195
Ab rollouts 5x20

Calf raises 3x20x125lbs
GHR 3x5

Swim 15 mins

1967 cal/116 carb/88 fat/208 protein/35 fibre

Back-to-back deload weeks were nice while they lasted but made the return to another six week leader cycle feel like a bit of a shock to the system at first. Seemed to settle back in as the squat sets went on. I plan to string two separate six week cycles together again and will figure out if I slip a deload week in between when I get there.
FloppyJ is offline   Reply With Quote

Reply
      

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Forum Jump


All times are GMT -4. The time now is 08:30 PM.


Powered by vBulletin®
Copyright ©2000 - 2021, Jelsoft Enterprises Ltd.
Copyright 2008-2020, Two Plus Two Interactive