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

[Wizbang]

Upper 6/3/2024

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

Lat Pulldown 1x10 50lbs, 3x5 90lbs

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

Straight Bar Curl 1x8 40lbs, 2x5 60lbs

Low Cable Row 1x8 50lbs, 3x5 110lbs

Bench Press 1x10 45lbs, 2x150lbs, 1x5 135lbs

Pec Deck 1x5 60lbs, 2x5 115lbs

Assisted Dips 1x5 60lbs (129lbs), 2x5 30lbs (159lbs) 1x3 20lbs (could not get the last two)

Good workout, trying to tighten up the timing between rest and lift days, eating more before workout has had a big impact on my strength through the finish of workout. Plan to maintain my 10k a day step regiment and continue down in weight.

 

[Wizbang]

Lower 06/06/2024

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


Leg Extensions 1x10 50lbs (warmup). 1x5 110lbs, 2x5 115lbs

Hack Squat 1x10 105lbs, 2x5 145lbs, 1x5 155lbs

Seated Leg Press 3x10 135lbs (knee was feeling wonky at this point so took it easy)

Roman Chair 3x5 Bodyweight

Target steps for the day: 10k (had 2 bad days of only around 9k need more today!)

Buckled my knee coming down a flight of stairs on Tuesday night, gave myself an extra day of rest because of it, and at the end of my workout leg press was swapped to doing lighter weight for reps as the knee was feeling a bit loose/wonky. Hoping its just a transient thing but will take it easy, kind of want to keep my knees happy.

 

[Wizbang]

Upper 6/7/2024

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

Lat Pulldown 1x10 50lbs, 3x5 100lbs

Underhand Bicep Pulldown 1x10 50lbs, 1x5 90lbs, 2x5 100lbs

Straight Bar Curl 1x8 40lbs, 2x5 50lbs (guy was doing 21s with the 60 and I didn't feel like waiting...forever)

Low Cable Row 1x8 50lbs, 1x5 110lbs, 2x5 120lbs

Bench Press 3x5 135lbs

Convergent Chest Press (CCP) 1x10 35lbs, 2x5 65lbs

Pec Deck 1x5 60lbs, 2x5 120lbs

Assisted Dips 1x5 60lbs (129lbs), 2x5 30lbs (159lbs) 1x5 20lbs

So feel like I am doing well, numbers continue to go up pretty steadily on a couple lifts so that feels good while being fairly calorically restricted, starting to feel the workouts better, added CCP to the mix for maybe a better way to hit chest and to mix it up a little with more control and no need for a spotter. Decided to do bench press after CCP just for some added reinforcement volume trying to avoid anything that is junk but felt like there was something left in the tank there so flat bench took care of that. Carbing up a bit before the gym has been paying dividends as far as energy in the gym.

Step goal: 11k (increasing by 1k each week for a little while)

Feeling pretty good, just started Telmisartan after a year on Lisinopril due to the tiredness and the dry cough prevalence.

 

[Wizbang]

Lower 06/09/2024

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

No Leg Extensions this week - Machine out of service

Hack Squat 1x10 105lbs, 2x5 155lbs, 1x5 160lbs

Seated Leg Press 1x10 135lbs, 1x5 185lbs, 1x5 275lbs, 1x5 295lbs

Roman Chair 3x5 Bodyweight+5lbs

Target steps for the day: 11k

This morning was a strong one in the gym, everything felt good, fueled by anger after finding some douchebag had put a heavy resistance band on the hack squat sled and not taken it off when they were done. Feeling stronger and knee is feeling much better after whatever that was weirdness was the other day.

 

[Wizbang]

Upper 6/10/2024

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

Lat Pulldown 1x10 50lbs, 1x5 90lbs, 2x5 100lbs

Underhand Bicep Pulldown 1x10 50lbs, 1x5 90lbs, 2x5 110lbs

Straight Bar Curl 1x10 40lbs, 2x5 60lbs

Low Cable Row 1x8 50lbs, 1x5 130lbs, 2x5 120lbs

Bench Press 3x5 140lbs

Convergent Chest Press (CCP) 1x10 35lbs, 1x5 65lbs, 1x5 70lbs, 1x5 75lbs

Pec Deck 1x10 60lbs, 1x5 120lbs, 2x5 130lbs

Assisted Dips 1x5 100lbs, 2x5 30lbs (159lbs)

Good workout this AM, some modifications to current routine just based on how I was feeling in each exercise. Wondering if this is enough volume per body part? it all feels pretty good and I find failure a lot but maybe I should be doing more volume at lower weights? something to ponder.

 

[Wizbang]

Will edit this with lower when I finish but weigh in: 186.3lbs this AM (-2.7lbs)

 

[Wizbang]

Just making another post. Its my log, why not?

Lower 06/12/2024

3/4 mile fast walk warm up BPM 116-120 (working on the more steps thing)

Leg Extensions 1x10 50lbs, 1x5 100lbs, 1x5 120lbs

Hack Squat 1x10 105lbs, 1x5 155lbs, 1x5 165lbs, 1x3 165lbs (could not get the last 2)

Seated Leg Press 1x10 135lbs, 1x5 185lbs, 1x5 275lbs, 1x5 295lbs

Roman Chair 3x5 Bodyweight+5lbs

Target steps for the day: 11k

Some small improvements over the previous lift day, think I have the rhythm down, kinda bummed about not getting the last 2 on squat but I was pretty beat up at that point. Thinking I may try to target 175lbs for total weight loss and then consider trying to come back up slow and steady with as much lean mass as possible, and settle out around 200lbs. I don't want to put too much strain on my heart but also feel like I need to tack on mass for the future and look to maintain it from that point forward.

 

[Diesel59]

This morning was a strong one in the gym, everything felt good, fueled by anger after finding some douchebag had put a heavy resistance band on the hack squat sled and not taken it off when they were done.

This is a regular occurrence at my gym. I feel like pulling out my knife and slicing it.

 

[Wizbang]

Upper 6/13/2024

3/4 mile fast walk warm up BPM 116-120

Lat Pulldown 1x10 50lbs, 1x5 90lbs, 2x5 100lbs *for some reason this just doesn't feel as smooth as I think it should*

Underhand Bicep Pulldown 1x10 50lbs, 1x5 90lbs, 2x5 110lbs

Straight Bar Curl 1x10 30lbs, 2x5 50lbs (60 bar was missing and wasn't going to go hunt for it)

Low Cable Row 1x8 50lbs, 1x5 100lbs, 2x5 130lbs (last set did 3 then a pause, then 2 still counting it)

Bench Press 1x10 45lbs, 2x5 145lbs, 1x5 135lbs

Convergent Chest Press (CCP) 1x10 35lbs, 1x5 65lbs, 2x5 80lbs

Pec Deck 1x10 60lbs, 1x5 120lbs, 2x5 140lbs

Assisted Dips 1x5 100lbs, 2x5 30lbs

Some ups, some adjustments, I'm not in a hurry and listening to my body on lifts. Going to try to get 12k steps today it's gorgeous out.

 

[Wizbang]

Lower 06/16/2024

3/4 mile fast walk warm up BPM 116-120

Leg Extensions Out of Service.

Hack Squat 1x10 105lbs, 1x5 160lbs. 1x5 165lbs

Seated Leg Press 3x10 135lbs, 1x5 295lbs, 1x5 300lbs (!)

Roman Chair 3x5 Bodyweight+10lbs

Target steps for the day: 12k

Did some extra leg press since leg extension was out of service. Trying my best to prevent raising my heels but noticing on my last rep it wanting to lift, any suggestions? Do I need to fork over for some weightlifting shoes?

 

[Diesel59]

Did some extra leg press since leg extension was out of service. Trying my best to prevent raising my heels but noticing on my last rep it wanting to lift, any suggestions? Do I need to fork over for some weightlifting shoes?

What kind of foot plate does your leg Press have?

 

[Wizbang]

What kind of foot plate does your leg Press have?

This one to be exact. I place my feet fairly low down toward the bottom

 

[Diesel59]

This one to be exact. I place my feet fairly low down toward the bottom

Mine has a similar curved footpad. I did that untill recently, but I've found putting my feet further up helps a lot and gives me a better range of motion.

 

[Wizbang]

Upper 6/17/2024

3/4 mile fast walk warm up BPM 116-120

Lat Pulldown 1x10 50lbs, 2x5 100lbs, 1x5 110lbs

Underhand Bicep Pulldown 1x10 50lbs, 2x5 100lbs, 1x5 120lbs

Straight Bar Curl 1x10 30lbs, 2x5 60lbs

Low Cable Row 1x8 50lbs, 2x5 120lbs, 1x5 130lbs

Bench Press 1x10 45lbs, 2x5 135lbs, 1x5 150lbs

Convergent Chest Press (CCP) 1x10 35lbs, 1x5 65lbs, 1x5 80lbs, 1x5 90lbs

Pec Deck 1x10 60lbs, 1x5 120lbs, 2x5 140lbs

Assisted Dips 1x5 100lbs, 2x5 20lbs, 1x5 30lbs

Good lift day, feeling strong, got annoyed by the number of young ass kids in the gym facetiming while sitting on equipment, feel old. At 5k steps for the day, expecting really high temps today so may hit the treadmill later to get 10-12k.

 

[Wizbang]

Lower 06/20/2024

3/4 mile fast walk warm up BPM 116-120

Leg Extensions Out of Service Still.

Hack Squat 1x10 105lbs, 1x5 150lbs. 1x5 170lbs

Seated Leg Press 2x10 135lbs, 1x5 225, 1x5 305lbs

Roman Chair 3x5 Bodyweight+10lbs

Target steps for the day: 12k (current 4543)

Also received new bloodwork
Total Testosterone: 701ng/dL
Free Testosterone: 19.7pg/mL (direct)

Good lift day, music was cranked, zipped around and got it done. Over the next couple weeks I am going to re-evaluate everything and see if I should be changing anything.

 

[Wizbang]

Last night I began feeling a burning/searing type pain in my groin. Already called the docs office and getting in 07/05, any recommendations from folks for isolation lifts I can still do while I wait to hear what is going on?

 

[Send0]

Last night I began feeling a burning/searing type pain in my groin. Already called the docs office and getting in 07/05, any recommendations from folks for isolation lifts I can still do while I wait to hear what is going on?

Id stay away from most compound leg exercises (even machines), and just do extensions and curls on machines.

I'd also stick to only selectorized machine for bench press, and for back make sure you are using machines or at least chest supported lifts, until you can get feedback from the doctor.

For arms, do everything seated. No standing movements for biceps, triceps, or shoulders.

Just try things and see how they feel. If you feel discomfort, pain, or pressure in the area you suspect may have a hernia then don't do that lift for now.

 

[Wizbang]

Todays weight: 183.1lbs (-3.2 since last), 3100 steps so far, 12k target for the day.

 

[Wizbang]

Upper 06/23/2024

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

Pec Deck 1x10 60lbs, 1x5 100lbs, 2x5 120lbs

Convergent Chest Press 1x10 50lbs, 1x5 100lbs, 1x5 105lbs

Preacher Curls EZ bar 1x10 30lbs, 1x5 50lbs, 2x5 60lbs

Seated Dip 1x10 50lbs, 1x5 100lbs, 1x5 120lbs

Lat Pulldown Seated 1x10 50lbs, 1x5 85lbs, 1x5 95lbs, 1x5 100lbs

Took suggestions to limit my core engagement before I see the doctor and everything felt ok, focused on my breathing in exercises to try to limit internal pressure as well....the occasional "twinge" but overall ok. A couple of exercises didn't feel comfortable so just immediately abandoned.

 

[Wizbang]

Upper 06/25/2024

3/4 mile fast walk warm up BPM 116-120

Pec Deck 1x10 65lbs, 1x5 105lbs, 2x5 125lbs

Convergent Chest Press 1x10 50lbs, 1x5 105lbs, 1x5 110lbs

Preacher Curls EZ bar 1x10 30lbs, 1x5 50lbs, 2x5 65lbs

Seated Dip 1x10 50lbs, 1x5 105lbs, 1x5 125lbs

Lat Pulldown Seated 1x10 50lbs,1x5 100lbs, 1x5 105lbs

Leg Extensions 1x10 50lbs, 2x10 65lbs

Still maintaining the "safe" protocol for now as I still have some discomfort in the area and want it to resolve, follow up with doc in a couple days. Included Leg Extensions just to see how it felt, would have abandoned if I felt the slightest twinge but it felt ok so I kept it light and just did some to give the legs something to do.