Beards, Barbells, and Beer

These last two weeks demonstrate an issue I'm going to have for foreseeable future. Last week I was in the office Mon-Thurs and wasn't too busy so I got to the gym 3 times. This week I was in the office Tues-Thurs and was swamped so only made it once. Next week I'm only in the office Wed/Thurs so at most I'll make it twice.

So consistency is going to be an issue is basically what I'm saying!
 
DrBdan said:
These last two weeks demonstrate an issue I'm going to have for foreseeable future. Last week I was in the office Mon-Thurs and wasn't too busy so I got to the gym 3 times. This week I was in the office Tues-Thurs and was swamped so only made it once. Next week I'm only in the office Wed/Thurs so at most I'll make it twice.

So consistency is going to be an issue is basically what I'm saying!
Click to expand...
My worst enemy is consistency
Kids, and family always come before training.
 
Made it to the gym today for a quick 20 minute blast. Did a circuit of deadlifts (185 lb), chins (sets of 2), and overhead press (35 lb, woo!!)

On the last deadlift rep I was relaxed and tweaked my back, ugh. It's stiff now but hopefully will be okay by Monday.

My weight has continued to go up over the last two weeks. I now feel shitty and bloated like I did prior to my weight loss in early 2018. My weight is floating around 212-214 lb which is only about 10 lb less than my all-time max. Gotta knuckle down and stop eating like crap.
 
Mon Nov 18, 2019

C2 rower, dynamic stretching

-Squats
45x5
65x5
85x5
105x5
105x5
105x5

After warming up my back felt fine. Weights felt a bit lighter today.

Chins/Dips: 1,2 then 3 sets of 3, 7 sets of 2 (26 total). Supersetted these which probably lowered the reps a bit. Chins still feel kinda weak.

- Facepulls: 3x15, 12.5 lb. Really focused on retracting my scapula, keeping my shoulders down, and squeezing at the top. Good burn.
 
Tues Nov 19, 2019

Treadmill
5 minute walking warm-up then ran 5k in 39:54. Ooooof. The limiting factor was more leg fatigue than general cardio but both have lots of room for improvement. Average HR was 132.
 
Wed Nov 20, 2019

C2 rower, dynamic stretching

- Chins: 1,2, 6 sets of 3, 4 sets of 2 (29 total)

- OHP
10x10
25x10
35x8
45x8
45x8
45x8
65x3
85x3

Form felt solid. Went a bit heavier to see how it would go and it went up pretty easily. I didn't have much strength to lose here so I haven't fallen that much :)

Walked on the treadmill for 10 minutes to burn some calories
 
Thurs Nov 21, 2019

C2 rower, dynamic stretching

- Squats
45x5
45x5
75x5
95x5
115x5
115x5
115x5

Felt good.

- Planks: 45/35/35 seconds, 1 minute rest between

- Rear delt flies: 3 sets of 15 with 7.5 DB in each hand
 
Tues Nov 26, 2019

C2 rower, dynamic stretching

- Squats
45x5
45x5
75x5
95x5
115x5
135x5
135x5
135x5

Felt fine, weight still moving smoothly. Back to the big kid plates finally!

- Dips 1,2, 10 sets of 3 (33 total). Last couple sets were tough.

Didn't have time for chins. I plan to do cardio plus chins/upper back work tomorrow
 
Wed Nov 27, 2019

Conditioning
5 minute warm-up and then 25 minutes of intervals on the treadmill. 45 seconds on , 60 seconds off. Fast was 7.5mph, slow was 3.1. At first the intervals felt easy but by the end they were challenging. Did the last interval at 8.5

- Chins: 1,2, 7 sets of 3, 3 sets of 2 (30 total)


Friday Nov 29, 2019

C2 rower, dynamic stretching

- DB Press
10x10
15x10
20x8

- Barbell Press
45x8
50x8
50x8
50x8
95x3

Both bars were being used so I warmed up with some DBs and then moved to the bar. Felt good, nice pump

- Deadlifts
45x10
135x5
165x3
185x3
195x3
205x1

205 moved fine but I felt a mild tweak in my back so I didn't push it. I don't think it made anything worse but just reminded me to take it a bit slower and not ramp up the weights too quickly.

- Chins: 1,2, 8 sets of 3, 2 sets of 2 (31 total)

My weight is down a couple lb from 214ish to 210-211.
 
Tues Dec 3, 2019

C2 rower, dynamic stretching

- DB Press
7.5x10
12.5x10
15x10
20x10
25x8
25x8
25x8

- Squats
45x5
75x5
95x5
115x5
135x3
145x5
145x5
145x5

Form feels good. Weights required a bit of effort but aren't anywhere near hard, RPE 5-6.

- Inverted rows
3 sets of 10, 2 sets of 9. Did on the smith machine, bar at the same height as the last bolt (for my own reference). Couldn't quite touch my chest to the bar for the last rep on the last two sets. Good lat and forearm pump.
 
Dec 10, 2019

C2 rower, dynamic stretching

- Squats
45x5
45x5
75x5
95x5
115x5
135x3
155x5
155x5
155x5

My left knee felt a bit wonky during the 2nd and 3rd sets of 155. Being untrained and getting older sucks. Did 10 minutes of treadmill walking after this to get some blood flowing. I'm pretty tired today so that was it, will do upper body tomorrow. All the kids at my son's daycare got sick last week and he was the last to get it on Wednesday. We thought we were safe by Friday but Friday night I started feeling awful (luckily no barf) and then on Saturday night my wife got really sick (lots of barf) so by Monday morning I was exhausted and am not quite recovered yet. It didn't help that in the imddle of the night my son decided he had to sleep in the main bedroom with my wife and the twins so that cost me about an hour of sleep at 3:30am. Oh kids....

On the plus side being sick and feeling nauseous got my weight down to 209.4 on Sunday!
 
Wed Dec 11, 2019

C2 rower, dynamic stretching

- Strict Press
10x10
25x10
35x10
45x8
55x8
55x8
55x8
95x2

Good shoulder burn.

- Chins: 1,2, 8 sets of 3, then 2 sets of 2 (31 total)

10 minutes of treadmill walking. Weight was 208.3 this morning!
 
Merry Christmas, Happy New Year and all that.

Was busy at work and then off for a while so no gym trips. I'm starting the year back up at 215 lb. My goal is under 200 by June. Gym-wise, just be consistent. I'm not sure if I'll be able to do the Spartan Sprint in June but maybe I can do the Tough Mudder in September (which would be around my 40th birthday) or maybe do the second Spartan Sprint which is moved back to October this year.

Thurs Jan 2, 2019

C2 rower, treadmill, dynamic stretching

My left shoulder didn't like rowing. Fuck me.

- Squats
45x5
45x5
75x5
95x5
115x5
135x5
155x5

155 felt a bit heavy but I think that's just rust from 3 weeks of no lifting.

- Pushups: 3x5
- Inverted rows: 3x8

5 minutes of jogging on the treadmill.

Taking it easy. Tomorrow I plan to do a longer jog and some pull-ups, maybe dips.
 
Fri Jan 3, 2019

- Treadmill: 5 minutes walking, 15 minutes jogging
- Elliptical: 15 minutes

Trying to get some cardio back and get used to running on the treadmill again.

- Chins: Did about 5 but again my left shoulder didn't love them. Bit of pain in the front/middle.

- Facepulls: 4x15
- Woodchoppers: 2x8/side, 17.5 lb

Core work never hurts right?
 
I can't remember what I did the week of Jan 6-10. Did one session with light squats and another with cardio.

Fri Jan 17, 2020

Did moderate intervals on the treadmill for 25 minutes

Chins/Dips: 1/1/9 sets of 2 (20 total). Left shoulder is still a bit wonky but as long as I keep everything tight during chins it doesn't hurt.

Mon Jan 20, 2020

32 minutes on the treadmill: 5 minutes walking, 25 minutes running, 2 minutes walking. Did almost 4km.

- Machine rows: did 3 ramping warm-up sets then 5 sets of 10 at 90 lb. Woot.

Weight was 210 lb last week but after eating junk over the weekend (it was my mother-in-law's birthday so we had pizza and cake) its up to 212. Likely just bloat so I'll be back to 210 by the end of the week. Gotta be a bit more strict though if I want to get back under 200 lb
 
Last edited:
Wed Jan 22, 2020

32 minutes on the treadmill. 5 minute warm-up, 25 minutes of intervals (45 on, 60 off) and 2 minute cool down.

- Dips: 1/2/9 sets of 3 (30 total)

- Machine rows: ramped up to 5 sets of 10 at 97.5 lb.
 
Fri Jan 31, 2020

c2 rower, dynamic stretching

- Deadlifts
45x10
135x5
165x3
195x3
205x1
205x1
225x1 x8 sets

Last couple times I did deadlifts my back got fatigued and was a bit achy after. Did the heavier sets as singles with ~30 seconds rest to keep form solid. My deadlift goal for this year is to pull 315 again.

- Inverted rows: 5x8
- Push-ups: 5x5

Jogged on the treadmill for 10 minutes to get in some steps and burn some calories.

Weight still hovering around 210
 
Mon Feb 3, 2020

Conditioning
Did a little over 4 km on the treadmill in ~32 minutes. Started with 5 minutes of walking and then jogged at around 4.8-5.0 mph. Slowly getting back to the speed I was at in 2018. Next step is to go back to running 5k. The idea of jogging for 40 minutes isn't appealing, I need to get more runs in to get that groove back. In 2018 I started to enjoy the runs after a consistent month of running.

- Chins: 1/2/ 3x9 sets (30 total). On to sets of 4 next time. I will do some push-ups tonight for a bit of pressing work.
 
Tues Feb 18, 2020

treadmill, dynamic stretching

- Squats
45x5
45x5
65x5
75x5
85x5
95x5

- Barbell Press
25x8
35x8
45x8
45x8
65x8

- Push press
95x3
115x1
125x1
135x1

Did some push press for fun

- Machine rows
45x10
60x10
75x10
90x10
97x10
105x10

- Face pulls
3x15 at 17.5 lb

Had a week off so had another long break between gym sessions. One day I will be consistent again.... one day.
 
Last edited:
Wed Feb 19, 2020

- Treadmill
Incline walked for 20 minutes

- Chin medley: 8 minutes. Switched grips, did kipping pull-ups, etc
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,688
Messages
55,434,664
Members
174,775
Latest member
kilgorevontrouty

Share this page

Back
Top