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Old 06-03-2021, 06:00 AM   #1751
FloppyJ
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Given the light weights in this log, any song from My Little Pony arguably fits also.

Bracing sounds like it should be easy but plenty of us seem to struggle with it. Getting stuck at the bottom is always fun! Core looseness definitely makes things harder. And dangerous.
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Old 06-03-2021, 07:48 AM   #1752
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Wednesday June 2 142.8 lbs
5/3/1 God is a Beast C5W3D2 Bench TM 125

Bench 10x45lbs, 8x65, 10x5x90
DB Rows 3x10x60lbs
DB Lat Raises 2x10x15lbs

Seated DB OHP 2x10x25lbs
Barbell Curls 2x10x60lbs

Swim 20 mins

2311 cal/180 carb/106 fat/186 protein/41 fibre

Left shoulder up through my neck was feeling a bit wrekt following this one. In other news, in the world of streaks, I haven't had any alcohol yet this year. I haven't really set out not to drink, the focus on sleep and diet just seems to be keeping it at bay naturally.
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Old 06-03-2021, 09:03 AM   #1753
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

"Given the light weights in this log,"

Sure theyre not elite numbers, but squatting almost 1.5x bodyweight for reps while running on non lifting days is a serious workload.

Add some sparring and an obstacle course and you have a pretty legitimate combat training program.
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Old 06-04-2021, 06:03 AM   #1754
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Hey, I like your viewpoint!
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Old 06-04-2021, 06:29 AM   #1755
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thursday June 3 142.8 lbs
Faster 5K Plan W1D2

Intervals run 15:00, 2.8k, 10 x 30 sec run/1 min jog
Swim 15 mins

2179 cal/210 carb/83 fat/174 protein/34 fibre
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Old 06-04-2021, 11:44 AM   #1756
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Program looks okay, super low mileage so you can go more intense. Doesnt have to follow 80/20.

You could get a ballpark of your current paces by just using that 25min 5k you ran and plugging into Jack Daniels calculator. Then upping the speeds a little bit because of the low mileage.

But I would think this programming would stall at 23:00-24:00 5k because the mileage is too low. But you never know, a guy in the Ant Division might be able to go a little faster.
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Old 06-05-2021, 07:12 AM   #1757
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

I'll run this program once or twice and see what kind of gains can be made. May work towards 10k at some point down the road.

Thanks for mentioning the Jack Daniels calculator, looks like it could be helpful. New to me and I am a Jack Daniels white belt for now.
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Old 06-05-2021, 08:47 AM   #1758
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Friday June 4 – 143.4 lbs
5/3/1 God is a Beast C5W3D3 – DL TM 215

RDL – 10x45lbs, 8x95
DL – 3x105lbs, 5x125, 5x140, 5x160, 5x185, 5x150, 5x170, 5x195
Hanging Knee Raises – 5x15

Calf raises – 3x20x135lbs

Swim – 10 mins

2229 cal/205 carb/96 fat/174 protein/43 fibre

Calories have been trending up a bit and weight down slightly. Additional activity through running and swimming seems to be burning a few additional calories. Logged cals are always a bit of a guesstimate as well and this past week was a bunch of Hello Fresh meals which likely have a lot of variance compared to nutritional info I could find on a per serving basis.
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Old 06-06-2021, 06:18 AM   #1759
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Saturday June 5 142.8 lbs

Long run - 5k, 26:32

Swim 30 mins

1993 cal/168 carb/82 fat/172 protein/46 fibre

Run was beginning to feel like I was going faster than I should towards the end but after an easier first km I was just trying to hold a steady pace the rest of the way. Looks like my steps per min have settled into the low 170's, up from the low 150's before I started focusing on landing closer to my forefront and shortened strides a bit.
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Old 06-07-2021, 06:27 AM   #1760
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Sunday June 6 143.9 lbs

5/3/1 God is a Beast C5W3D4 OHP TM 85

OHP 8x45lbs, 10x5x60
NG Chins 10, 10
Facepulls 2x15x45lbs

DB Incline Bench 2x14x25lbs
Pullups 10, 10

Swim 30 mins

2332 cal/237 carb/94 fat/166 protein/50 fibre

June 1 June 6 Daily Averages: 143.4 lbs/17.0% bf/2144 cal/192 carb/88 fat/176 protein/7:07 sleep

It took a nice Sunday afternoon nap to push that sleep average over the 7-hour mark. Left arm still really sore through the elbow even with stripping down accessories quite a bit. May have to consider reducing them even more and although the swimming is pretty relaxed I don't think that is helping much.
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Old 06-09-2021, 05:40 AM   #1761
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Monday June 7 143.4 lbs
Faster 5K Plan W2D1

Easy run 20:00, 3.3km
Swim 15 mins

1794 cal/143 carb/77 fat/152 protein/35 fibre

Tuesday June 8 143.3 lbs
5/3/1 God is a Beast C5W4D1 Squat TM 215

Squat 10xbw, 10x45lbs, 5x95, 3x125, 10x5x145
Ab rollouts 5x20

Calf raises 3x20x135lbs
GHR 3x5

Swim 10 mins

1737 cal/156 carb/72 fat/137 protein/35 fibre
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Old 06-10-2021, 06:31 AM   #1762
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Wednesday June 9 – 142.8 lbs
5/3/1 God is a Beast C5W4D2 – Bench TM 125

Bench – 10x45lbs, 8x65, 5x80, 5x95, 5x105, 5x90, 5x100, 5x115
DB Rows – 2x11x60lbs
Front Plate Raises – 2x12x25lbs

Seated DB OHP –2x10x25lbs
Barbell Curls – 2x12x55lbs

Swim – 10 mins

1784 cal/127 carb/74 fat/182 protein/39 fibre
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Old 06-11-2021, 06:34 AM   #1763
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thursday June 10 – 141.5 lbs
Faster 5K Plan W2D2

Intervals run – 20:02, 3.79k, 10 x 1 min run/1 min jog
Swim – 20 mins

1867 cal/153 carb/74 fat/174 protein/41 fibre
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Old 06-12-2021, 06:35 AM   #1764
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Friday June 11 141.3 lbs
5/3/1 God is a Beast C5W4D3 DL TM 215

RDL 10x45lbs, 8x95
DL 3x105lbs, 5x125, 10x5x150
Hanging Knee Raises 5x15

Calf raises 3x20x135lbs

Swim 15 mins

1920 cal/164 carb/85 fat/157 protein/40 fibre
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Old 06-13-2021, 07:30 AM   #1765
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Saturday June 12 141.3 lbs
Faster 5K Plan W2D3

Long run - 6k, 34:08
Swim 30 mins

2215 cal/203 carb/88 fat/181 protein/37 fibre

Pace stayed within a few seconds of 5:45 per km for the first 4k and close to 5:30 per km for the last two. Felt pretty comfortable but I was not disappointed when the run was over.
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Old 06-14-2021, 12:21 PM   #1766
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Sunday June 13 142.2 lbs
5/3/1 God is a Beast C5W4D4 OHP TM 85

OHP 8x45lbs, 5x55, 5x65, 5x70, 5x60, 5x70, 5x75
NG Chins 11, 11
Facepulls 2x15x45lbs

DB Incline Bench 2x12x30lbs
Pullups 10, 10

Swim 10 mins

2128 cal/188 carb/85 fat/171 protein/39 fibre

June 7 June 13 Daily Averages: 142.2 lbs/16.5% bf/1921 cal/162 carb/79 fat/165 protein/6:52 sleep

Left shoulder/neck a bit tweaky from third set onwards.
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Old Today, 06:17 AM   #1767
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Monday June 14 143.0 lbs
Faster 5K Plan W3D1

Easy run 30:03, 5.01km
Swim 20 mins

2146 cal/155 carb/99 fat/189 protein/38 fibre

Tuesday June 15 142.7 lbs
5/3/1 God is a Beast C5W5D1 Squat TM 215

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

Calf raises 3x20x135lbs
GHR 3x5

Swim 10 mins

1737 cal/156 carb/72 fat/137 protein/35 fibre

Wednesday June 16 141.2 lbs
5/3/1 God is a Beast C5W5D2 Bench TM 125

Bench 10x45lbs, 8x65, 10x5x95
DB Rows 2x12x60lbs
DB Lat Raises 2x12x15lbs

Seated DB OHP 2x10x25lbs
Barbell Curls 2x10x60lbs

Swim 20 mins

2220 cal/192 carb/95 fat/169 protein/31 fibre

Thursday June 17 142.3 lbs
Faster 5K Plan W3D2

Intervals run 18:02, 3.52km, 6 x 2 min run/1 min jog

2372 cal/225 carb/98 fat/181 protein/44 fibre

Busy week/month/year.
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