They look like big, good, strong hands, don't they?

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I figured it was time to start posting a log to track and also to get some perspectives on improving my training.

Full context when I started back up I had essentially zero strength and so it has taken me a while to get back to where I am currently, especially for cardio capacity alone. I have modified my training slightly starting this week to incorporate incline barbell bench , and dropped shrugs. I am trying to hit each half every 3 days (workout, 2 days rest, back at it) not sure if that is too aggressive given being in my 40s.

BMR is currently 2800 cals per day (if the calculator is to be believed), currently eating 2500-2600 cals per day with ~140g of protein per day (.75g/lb), strength does not seem to be improving in current caloric condition but it is largely maintaining, I am trying to utilize my "beginner" status to recomp some but primarily right now the focus is to lose more fat and maintain as much lean mass as possible while doing it and then come august/sept (if it takes that long to visually get to 12-15%) increase calories and try to put on some more lean mass. Just ordered Calipers for some sense of measurement beyond mirror looks.

Upper 5/22/2024

1/2 mile fast walk warm up BPM 116-120

Lat Pulldown 1x10 50lbs (warmup), 3x5 80lbs (working set)

Underhand Bicep Pulldown 1x10 50lbs, 3x5 80lbs

EZ Bar reverse curl 1x10 20lbs, 3x5 50lbs

Bench Press 1 x 10 45lbs, 2x5 135lbs, 1x5 115lbs (felt weak on the second set of 135, de-loaded for final set)

Pec Deck 1x5 60lbs, 2x5 80lbs

Incline Bench Press 1x5 45lbs, 2x5 75lbs (just getting a feel for the new exercise in rotation)

Assisted Dips 1x5 80lbs, 2x5 50lbs (of assistance)

Target steps for the rest of the day 10k
 

Diesel59

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Following. But why only 140 grams of protein if you're eating 2800 calories?
 
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Following. But why only 140 grams of protein if you're eating 2800 calories?
Trying to balance cardiologists knowledge of nutrition/health with bodybuilding nutrition/science, he recommended that I not exceed .8g/lb, I should ask him where he is pulling that number from.
 

CJ

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Trying to balance cardiologists knowledge of nutrition/health with bodybuilding nutrition/science, he recommended that I not exceed .8g/lb, I should ask him where he is pulling that number from.

That number is fine. Most of us go for 1g/lb, because the math is easier, and more doesn't hurt, and possibly helps.
 
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Lower 5/24/24 (De-load Legs)

1/2 mile fast walk warm up BPM 116-120

Leg Extensions 1x5 25lbs (warmup). 2x5 50lbs

Seated Leg Press 3x5 105lbs

Hack Squat 3x5 105lbs

Roman Chair 3x5 Bodyweight

Low Cable Row 1x5 50lbs, 1x5 80lbs, 2x5 100lbs (Testing it out, Thanks @snake)

Every couple weeks I have been de-loading because I don't recover as well as I once did and it seems to help with muscle soreness.

Target steps for the day: 10k
 
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Upper 5/27/24

Life got in the way of staying on the 2 days rest, then lift ah well. Gym was super busy for memorial day which I found odd.

1/2 mile fast walk warm up BPM 116-120

Lat Pulldown 1x10 50lbs, 3x5 80lbs

Underhand Bicep Pulldown 1x10 50lbs, 3x5 80lbs

EZ Bar reverse curl 1x10 20lbs, 3x5 40lbs (40s were available and biceps were feeling beat after pulldowns)

Low Cable Row 1x5 50lbs, 3x5 100lbs

Bench Press 1x10 45lbs, 2x5 140lbs, 1x5 135lbs ....feel like I could likely go heavier but sans spotter makes me nervous

Pec Deck 1x5 60lbs, 2x5 100lbs

Incline Bench Press 1x5 45lbs, 2x5 95lbs Question: When doing this exercise everything feels really tight, shoulders/pecs, am I doing something wrong if I am feeling this way?

Assisted Dips 1x5 80lbs, 2x5 40lbs, bodyweight 1x2 ...just to see if I could

Overall I think it was a good workout, trying to make sure my form is really good, slow controlled reps in both directions.
 

Diesel59

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Incline Bench Press 1x5 45lbs, 2x5 95lbs Question: When doing this exercise everything feels really tight, shoulders/pecs, am I doing something wrong if I am feeling this way?

How far apart is your grip?
 
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I put my index finger on the smooth ring between the grips. (not sure that explains it well)
 
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Could’ve been the pump feeling.
Could be your holding a bunch of water and Blood pressure was up.
Could’ve been low on electrolytes.
Try stretching in between sets. Make sure you are hydrated. 💪😎
 
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Lower 5/29/24

1/2 mile fast walk warm up BPM 116-120

Note for self: need to eat more before working out

Leg Extensions 1x5 25lbs (warmup). 3x5 105lbs

Seated Leg Press 135x10 (warmup), 1x5 225lbs, 1x5 230lbs, 1x5 255lbs (joints/movement felt really good so kept increasing up)

Hack Squat 1x10 105lbs, 2x5 125lbs, 1x3 155lbs (maybe next time put before leg press? could not get a 4th rep)

Roman Chair 3x5 Bodyweight

Target steps for the day: 10k
 

Diesel59

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I put my index finger on the smooth ring between the grips. (not sure that explains it well)

Sorry I missed this. It makes sense to me. That sounds about where I put my grip as well.

Have you had this problem in the past?
 
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Sorry I missed this. It makes sense to me. That sounds about where I put my grip as well.

Have you had this problem in the past?
Its been a while but I've had shoulder issues in general since my early 30s so I am chalking it up to that and looking into exercises that could still hit the top of the chest/delts without causing the tightness I feel.
 

Diesel59

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Its been a while but I've had shoulder issues in general since my early 30s so I am chalking it up to that and looking into exercises that could still hit the top of the chest/delts without causing the tightness I feel.

I used to always get shoulder pain when benching until I started doing these weird stretches for shoulder impingement. Now I don't have any problems at all.

What kind of problems do you think your shoulders have?
 
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I used to always get shoulder pain when benching until I started doing these weird stretches for shoulder impingement. Now I don't have any problems at all.

What kind of problems do you think your shoulders have?
I have arthritis in both my shoulders.
 
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Upper 5/31/24

1/2 mile fast walk warm up BPM 116-120

Lat Pulldown 1x10 50lbs, 3x5 80lbs

Underhand Bicep Pulldown 1x10 50lbs, 3x5 90lbs

Straight Bar Curl 1x5 30lbs, 2x5 50lbs (Switched it up from reverse ez just to break up the monotony)

Low Cable Row 1x5 50lbs, 3x5 100lbs

Bench Press 1x10 45lbs, 3x140lbs ....still feel like I could likely go heavier

Pec Deck 1x5 60lbs, 2x5 110lbs

Removed Incline Bench for now.

Assisted Dips
1x5 60lbs (130lbs), 2x5 30lbs (160lbs)

Still dealing a bit with a soreness in left shoulder but overall I would say a solid workout, ate more beforehand to make sure my energy was up, more hydration and rested a bit longer between sets, I have to remember I am not 20 anymore.
 
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Lower 06/02/2024

1/2 mile fast walk warm up BPM 116-120

Weight this AM: 189.0lbs

Leg Extensions
1x5 25lbs (warmup). 3x5 110lbs

Seated Leg Press 135x10 (warmup), 1x5 225lbs, 1x255lbs

Hack Squat 1x10 105lbs, 2x5 125lbs, 1x5 155lbs

Roman Chair 3x5 Bodyweight

Target steps for the day: 10k

Seeing the scale continue down, strength largely maintaining with a few positives in that category, having some dizziness toward the end of hacks and wondering if my BP is being wonky, BPs have been sub 120/80 for weeks, wondering if I can't come off BP meds all together...note for future discussions with MD.
 
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