Yano's old man lifts, such and so forth.

[Yano]

Ok never made one of these that other folks are going to read so I guess I'll start out with this weeks lifts and y'all can look it over , comment , ask and make any suggestions you want. I'm an old dog but I can learn new tricks. Morning starts out with a fasted 200 body weight squats with as many with the kettle bell as my hips allow , every night is a mile walk around town with the mrs. thats about all I do for cardio.

Monday - Comp Squats 1x6 @ 355
5x6 @ 320
Lunges 3x15
DB RDL 3x15

Tuesday - Spoto Press 4x6 @ 195
BB Rows 4x15 2 sets over hand 2 sets underhand
Alt Hammer Curls 4x15
JM Press 4x15
Bradford Press 4x15
Russian Twists 4x15

Wednesday - Comp Dead 5x5 @ 290
Comp Squat 4x4 @ 285
Good Mornings 4x15
BSS 4x15
Russian Twists 4x15
Leg Lifts 4x15

Thursday - Full Rom Lat Raises 4x15
BB Rows over and underhand 4x15
Concentration Curls 4x15
Skullcrushers 4x15
DB Press 4x15
Russian Twists 4x15
Leg Lifts 4x15

Friday - High Bar Squats 4x6 @ 275
Deadlift 3" def block pulls 3x5 @ 280
SDL 4x15
BSS 4x15
Banded Good Mornings 4x15
Barbell Curls 4x15
Close grip bench 4x15

Saturday - Comp Bench 1x6 @ 230
upright rows 4x15
concentration curls 4x15
russian twists 4x15
leg lifts 4x15

Sunday - Active Recovery , just cardio.

 

[supreme666leader]

Never saw a dog who can do all those tricks at the gym. Does your wife walk you on a leash?

 

[Yano]

Never saw a dog who can do all those tricks at the gym. Does your wife walk you on a leash

On occasion haaaha

 

[CohibaRobusto]

Welcome! What are your goals right now?

Look forward to seeing your progress.

 

[Yano]

Welcome! What are your goals right now?

Look forward to seeing your progress.

Goal of it all is to get at least a 1350 total and get into a meet or two next summer. Have the family there and all with me. 415 DL right now 405 squat and a 245 bench. Long road but i'll get there eventually if not next summer the one after.

 

[CohibaRobusto]

Goal of it all is to get at least a 1350 total and get into a meet or two next summer. Have the family there and all with me. 415 DL right now 405 squat and a 245 bench. Long road but i'll get there eventually if not next summer the one after.

Nice. How old are you?

What is your height / weight?

 

[Yano]

Nice. How old are you?

What is your height / weight?

54 , i'm 5 ft 7 and 220 right now still got more to lose. sitting around after the stroke i got fat.

 

[weightlossburn]

54 , i'm 5 ft 7 and 220 right now still got more to lose. sitting around after the stroke i got fat.

I hit 220 in the winter without a stroke. I'm at about 200 lbs now and fighting my way back to being able to see my penis again when looking down.

 

[Yano]

I hit 220 in the winter without a stroke. I'm at about 200 lbs now and fighting my way back to being able to see my penis again when looking down.

I had ballooned up to 305 taken quite a bit to get down this far , nice job on hitting 200 , that's what I'm shooting for as well.

 

[weightlossburn]

I had ballooned up to 305 taken quite a bit to get down this far , nice job on hitting 200 , that's what I'm shooting for as well.

Wow, 305, you've definitely come a long way to get to 220. You will be impressing the grand kids in no time at all.

 

[Yano]

Wow, 305, you've definitely come a long way to get to 220. You will be impressing the grand kids in no time at all.

Once I adjusted how I ate and started tracking macros again the food part of it got much easier. Started spacing my meals out proper again , cut out drinking my carbs , no more pop , no sugar. Always have a craving here or there for some thing but I try to stick to just having a bowl or two of fro yo on the week end or a peanut butter cup.

 

[rawdeal]

The am and pm cardio you describe in the 1st paragraph sounds like they're done every day(?)

I Lift because I want to, and I do cardio because I should. Don't you find those am sessions with a kettlebell affect your lifting (some exercises more than others) to a discouraging degree?

After years, I am still struggling with planning the ideal mix for me, and still finding excuses to skip cardio now and then ... the reason I ask.

 

[FlyingPapaya]

I love it! Glad you started a journal!

 

[Yano]

I love it! Glad you started a journal!

Thanks man !

 

[Yano]

The am and pm cardio you describe in the 1st paragraph sounds like they're done every day(?)

I Lift because I want to, and I do cardio because I should. Don't you find those am sessions with a kettlebell affect your lifting (some exercises more than others) to a discouraging degree?

After years, I am still struggling with planning the ideal mix for me, and still finding excuses to skip cardio now and then ... the reason I ask.

I do the cardio every day within an hour of getting up an we walk every evening weather permitting. I space the morning cardio out 4 hours from when I lift so I don't think it effects me much , I never really considered it draining or strenuous. I hate cardio but I have to do it , it's good for me , burns calories and just makes you feel better on a whole. Use that morning session as the first win of the day and keep stacking them.

 

[Yano]

Current state of affairs ,, and hell no it ain't pretty.

 

[weightlossburn]

View attachment 13924
Current state of affairs ,, and hell no it ain't pretty.

That's not bad at all. Post a 300lb pic. That will even give more emphasis to how far you come.

 

[rawdeal]

View attachment 13924
Current state of affairs ,, and hell no it ain't pretty.

Prettier than you think, although I prefer the word "impressive."

I've used this in the past somewhere on this board or another:
Consider how much you'd already stand out among your old classmates at your next HS Reunion if it were held today ... then consider how much more you'll stand out a year from now.

Don't sell yourself short.

 

[Yano]

That's not bad at all. Post a 300lb pic. That will even give more emphasis to how far you come.

I'll see if the ol lady has any when I started the diet saved , I had comp issues last summer and this is a new copy of windows so the pics I had unless they were on a stick are all gone. This is an old pic of me from years back , head shot but you can see the difference in the size of me melon .. and thats the scoot in the background.

 

[weightlossburn]

Even 300 wasn't bad. I expected fat ass, but you looked bad ass.