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Posted: 3/14/2021 10:06:19 PM EDT
I'm going to use this to help me maintain consistency and adherence
 I have been superfuckingsedentary for the past year, and barely worked out the year before that.  The CoVid restrictions mean my workouts are limited to an hour, and wear a mask the entire time  Here's my "program" for the next little while before I start doing 5/3/1 again. Barbell Lifts: Pendlay Row Military Press, heels together Sumo Deadlift (SDL) Shaf's Ladders (sets of 1, 2, 4, 1, 2, 4, 1, 2, 4 for a total of 21 reps) for the barbell lifts followed by 3 to 5 sets of 8-12 reps with lower weight An assistance exercise (machine or dumbbell) or two. Monday - go for a long walk Tuesday - SDL workout, walk Wednesday - walk, (assistance/vanity workout) Thursday - MP, walk Friday - walk, (assistance/vanity workout) Saturday - PeR workout, walk Sunday - assistance/vanity workout, walk As soon as my protein powder order arrives, I'll start doing a Protein-Sparing Modified Fast for 2 weeks |
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Posted: 3/14/2021 10:28:43 PM EDT
[#1]
03.13.2021
Miltary Press: bar (2x20) 135lb (1, 2, 3, 1)........disgustingly weak, feelsbadman  75lb (3x8, 2x5) HammerStrength Preacher Curls (45lb): 12, 2x8........my biceps are brutally sore, to the point of ROM being affected (this has happened before, but this time I slathered them with Voltaren cream which helped maintain my ROM) 03.14.2021 Bodyweight: 282lb hit my arms with lidocaine spray before starting the workout, that helped immensely with the pain from yesterday, but my biceps are still crazy sore Pendlay Rows: 135lb (1, 2, 4, 1, 2, 4, 1, 2, 4).......super easy, was a W from the disappointment of my dismal pressing yesterday 115lb (5x8)......will continue doing backoff sets for rows with straps, I started sucking wind and having difficulty breathing through my mask part-way into the 3rd set HammerStrength Tricep Extensions (50lb): 5x8.......too light, and I was feeling it more in my upper pecs than my tris |
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Posted: 3/17/2021 12:41:34 AM EDT
[#2]
 Keep it up! This last year has taken a toll on me as well. |
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Posted: 3/19/2021 3:13:48 PM EDT
[#3]
Quote HistoryQuoted: Keep it up! This last year has taken a toll on me as well. Thanks bud  Amen! It feels great to be working out again, I feel a lot better psychologically. |
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Posted: 3/19/2021 3:26:19 PM EDT
[#4]
03.17.2021
felt like I had to go to drop a deuce, so I didn't end up deadlifting, just did assistance/vainity stuff cable triceps extension (50lb): 5x8.....was challenging, but will stay at the same weight decline HammerStrength press (50lb): 5x12.....EZ, too light dumbbell hammer curls (22.5lb'ers): 5x8.....woooo, my arms still work lmao dumbbell side deltoid raises (20lb'ers): 5x8.....EZ, too light 03.18.2021 Sumo Deadlift: 225lb (1, 2, 4, 1, 2, 4, 1, 2, 4).....wasn't terribly challenging, will add another 1, 2, 4 next workout before increasing weight I'll be doing backoff sets (sets of 8, starting at 135lb) with straps, but I won't start until I'm better conditioned. I was a bit winded after 225, and I would have been sucking mask during backoff sets rear deltoid fly machine (55lb): 3x15.....will stay at the same weight, maybe add another set |
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Posted: 3/19/2021 10:47:46 PM EDT
[#5]
You’re too young for walking. Your ass needs to be jogging.
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Posted: 3/19/2021 10:59:37 PM EDT
[#6]
Quote HistoryQuoted: You’re too young for walking. Your ass needs to be jogging. once I'm less fat I've got a weighted vest for my walks though
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Posted: 3/23/2021 1:12:58 AM EDT
[#7]
03.20.2021
HammerStrength triceps extensions (60lb): 5x8.....increase weight decline HammerStrength press (60lb): 5x8.....increase weight HammerStrength preacher curls (50lb): 3x8.....same weight dumbbell hammer curls (25lb'ers): 5x8.....keep weight the same dumbbell side deltoid raises (25lb'ers): 5x8.....increase weight HammerStrength lat pulldown (60lb): 5x8.....increase weight rear deltoid fly machine (45lb): 5x15.....different machine than last time |
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Posted: 3/25/2021 8:33:41 AM EDT
[#8]
03.21.2021
Miltary Press: bar (2x20) 135lb (1, 1, no-rep, no-rep, no-rep, no-rep, no-rep, no-rep, no-rep)........  even worse than my first military press session a week ago...I'll be decreasing the weight to 115lb for my next workout 75lb (4x8, 6)......mild improvement here, so that's a small W HammerStrength Preacher Curls (47.5lb): 3x8, 6, 3........this improved, will keep the weight the same until I can do 5x8 with it |
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Posted: 3/26/2021 7:04:01 PM EDT
[#9]
03.23.2021
HammerStrength triceps extensions (70lb): 5x8.....increase weight decline HammerStrength press (70lb): 5x8.....increase weight HammerStrength preacher curls (50lb): 3x8.....same weight dumbbell hammer curls (25lb'ers): 3x8.....keep weight the same dumbbell side deltoid raises (30lb'ers): 5x8.....increase weight incline HammerStrength press (50lb): 5x8.....increase weight HammerStrength lat pulldown (70lb): 5x8.....increase weight rear deltoid fly machine (45lb): 5x20 |
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Posted: 3/28/2021 11:56:41 AM EDT
[#10]
03.25.2021
HammerStrength triceps extensions (80lb): 5x8.....increase weight decline HammerStrength press (75lb): 5x8.....increase weight HammerStrength preacher curls (50lb).....ran out of time dumbbell hammer curls (25lb'ers): 3x8.....keep weight the same dumbbell side deltoid raises (30lb'ers): 5x8.....keep weight the same incline HammerStrength press (55lb): 5x8.....increase weight HammerStrength lat pulldown (80lb): 5x8.....increase weight rear deltoid fly machine (60lb): 4x15 |
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Posted: 3/28/2021 3:19:28 PM EDT
[#11]
Tell me you don't do the exercises in that order do you
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Posted: 3/28/2021 8:43:08 PM EDT
[#12]
Quote HistoryQuoted: Tell me you don't do the exercises in that order do you no, why? what order would you do them in? |
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Posted: 3/29/2021 10:14:23 AM EDT
[#13]
Quote HistoryQuoted: no, why? what order would you do them in? Hit the biggest body parts first (or some people like to alternate chest and back exercises), but save tris and biceps for last. Always do compound lifts before accessory though. |
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Posted: 3/29/2021 1:49:37 PM EDT
[#14]
Quote HistoryQuoted: Hit the biggest body parts first (or some people like to alternate chest and back exercises), but save tris and biceps for last. Always do compound lifts before accessory though. Quote HistoryQuoted: Quoted: no, why? what order would you do them in? Hit the biggest body parts first (or some people like to alternate chest and back exercises), but save tris and biceps for last. Always do compound lifts before accessory though. I have a limit of an hour per workout and I don't have the gym to myself - but I'll keep that in mind Compound lifts are my priority, the accessories are nice-to-do. |
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Posted: 3/30/2021 9:00:30 AM EDT
[#15]
03.27.2021
decline HammerStrength press (85lb): 5x8.....increase weight HammerStrength lat pulldown (90lb): 5x8.....increase weight dumbbell hammer curls (25lb'ers): 3x8.....keep weight the same? dumbbell side deltoid raises (30lb'ers): 5x8.....increase weight incline HammerStrength press (55lb): 5x8.....increase weight HammerStrength triceps extensions (80lb): 5x8.....increase weight HammerStrength preacher curls (52.5lb): 3x8.....keep weight the same rear deltoid fly machine (60lb):.....ran out of time done in that order |
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Posted: 3/30/2021 9:02:44 AM EDT
[#16]
03.28.2021
Sumo Deadlift: 225lb (1, 2, 4, 1, 2, 4, 1, 2, 4, 1, 2, 4).....will increase to 235lb next workout cable triceps extension (50lb): 5x8.....was challenging, will still stay at the same weight HammerStrength preacher curls (52.5lb): 4x8, 6.....keep weight the same |
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Posted: 4/4/2021 3:55:21 AM EDT
[#17]
03.31.2021
Pendlay Row: 145lb (1, 2, 4, 1, 2, 4, 1, 2, 4, 1, 2, 4).....will increase to 155lb next workout dumbbell shrugs (75lb'ers): 5x8.....with straps, will switch to doing hexbar shrugs dumbbell hammer curls (30lb'ers): 4x8, 6.....keep weight the same |
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Posted: 4/4/2021 6:09:23 PM EDT
[#18]
04.04.2021
decline HammerStrength press (95lb): 5x8.....increase weight to 105 HammerStrength lat pulldown (95lb): 5x8.....increase weight to 105 dumbbell hammer curls (35lb'ers): 3x8.....keep weight the same dumbbell side deltoid raises (35lb'ers): 5x8.....w/straps, increase weight to 40 incline HammerStrength press (65lb): 5x8.....increase weight to 75 HammerStrength triceps extensions (90lb): 5x8.....increase weight to 105 HammerStrength preacher curls (55lb): 3x8.....keep weight the same rear deltoid fly machine (60lb):.....ran out of time |
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Posted: 4/4/2021 6:24:27 PM EDT
[#19]
is doing 5 sets of 8 during my assistance workouts
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Posted: 4/4/2021 7:34:57 PM EDT
[#20]
Quote HistoryQuoted: is doing 5 sets of 8 during my assistance workouts Nope. I'd vary the weight and sets to: Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps Set 4: 6 reps Set 5: 10 reps Weight increases as reps decline and decrease for last set. |
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Posted: 4/6/2021 10:09:24 AM EDT
[#21]
04.05.2021
Miltary Press: barx20 115lb (1,2,4,1,2,4,1,2,4)........will keep the weight the same, but add another 1,2,4 80lb (5x8)......was easier than the last workout with 75lb Dumbbell Preacher Curls (40lb'ers): 8, 7, 6, 2x5........quite a bit of 'body english' Dumbbell Shrugs (80lb'ers): 6x8........with straps |
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Posted: 4/6/2021 2:02:54 PM EDT
[#22]
Quote HistoryQuoted: Nope. I'd vary the weight and sets to: Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps Set 4: 6 reps Set 5: 10 reps Weight increases as reps decline and decrease for last set. Quote HistoryQuoted: Quoted: is doing 5 sets of 8 during my assistance workouts Nope. I'd vary the weight and sets to: Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps Set 4: 6 reps Set 5: 10 reps Weight increases as reps decline and decrease for last set. I'm 'tarded, that's way too complicated  Why vary both? |
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Posted: 4/6/2021 2:33:06 PM EDT
[#23]
Quote HistoryQuoted: I'm 'tarded, that's way too complicated Why vary both? |
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Posted: 4/6/2021 10:52:40 PM EDT
[#24]
Quote HistoryQuoted: You vary reps because you're ramping the weight up and if you're doing an appropriate weight you won't be able to do the same number of reps as the previous set. The last set is a back off where you drop the weight back down and crank out a bunch of reps to get a nice pump at the end. Quote HistoryQuoted: Quoted: I'm 'tarded, that's way too complicated Why vary both? Thanks for explaining  @jcatcgI'll stick with what I'm currently doing for now though |
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Posted: 4/8/2021 6:33:17 AM EDT
[#25]
things are locked down again, gyms are closed
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Posted: 4/8/2021 10:54:20 AM EDT
[#26]
Quote HistoryQuoted: things are locked down again, gyms are closed Lots of Good Apps available for body weight programs. TRX straps are good too but expensive. You can order much cheaper knock off ones on line. |
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Posted: 4/9/2021 2:46:00 PM EDT
[#27]
Quote HistoryQuoted: Lots of Good Apps available for body weight programs. TRX straps are good too but expensive. You can order much cheaper knock off ones on line. Quote HistoryQuoted: Quoted: things are locked down again, gyms are closed Lots of Good Apps available for body weight programs. TRX straps are good too but expensive. You can order much cheaper knock off ones on line. AFAIK, I don't have anywhere to suspend them, unless I go to the playground... Are there any knock-offs you'd recommend? |
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Posted: 4/9/2021 3:38:42 PM EDT
[#28]
Quote HistoryQuoted: AFAIK, I don't have anywhere to suspend them, unless I go to the playground... Are there any knock-offs you'd recommend? Quote HistoryQuoted: Quoted: Quoted: things are locked down again, gyms are closed Lots of Good Apps available for body weight programs. TRX straps are good too but expensive. You can order much cheaper knock off ones on line. AFAIK, I don't have anywhere to suspend them, unless I go to the playground... Are there any knock-offs you'd recommend? I ordered a set in Mar 2020 when gyms closed for $45 from lightinthebox (TRX here were $275 + tax IF you could find them at the time). They are good quality (and appear to have some of the actual components TRX use), but they took a long time to come. Decathlon have sets you could get right away for $30. I don't think they're as good quality wise, but you only really need them to get over the closer hump. |
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