I am 43, male, 5'7". I have been training more or less correctly for about a year, ever since I began reading this forum. Before that I didn't know what I was doing and was stuck in an endless cycle of 2 weeks on, 2 weeks off, 1 month on, 2 months off, another 2 months off, and so on, and so on. I was doing mostly isolation exercises and no leg work besides some running, which was also sporadic. Last year at this time I could: bench 90 about 3 times, do 5 or 6 chinups, and could run 5k in about 28 minutes. I have been working out about 2x a week since February, missing a few 2 week blocks of time here and there for various reasons. I also missed a lot of December due to an injury and a nasty 10 day cold when I did nothing but sit around and eat.
My goals for this year are:
- 30 consecutive chinups
- squat 300
- deadlift 350-400
- sub 50 minute 10k
- drop 15 - 18 pounds of fat
For the next couple months, I will be doing mostly a 5x5 routine 2x per week upper body and 2x lower using compound exercises. I am also swimming 2 days a week for an hour each time and will start running again soon.
overhead dumbell press - 3 warmup, then 55's for 5x5
dumbell rows - I put a flat bench on a couple of milk crates and laid down on the bench and could just reach a pair of dumbells on the floor, 1 warmup, then 60's for 5 sets of 8.
dumbell bench press - 3 warmup, then 80's for 5, 4, 4, 4, 4
squats - This is only my second time doing squats since June. At that time I got ITB from running and did not do any leg training all summer. Then I fell down my stairs and tore the PCL in my right knee in early October. It was a minor tear and I am easing back into it. 16 x bar, 10x70, 10x90, 8x110
lunges - 2 sets of 10 for each leg, bodyweight only.
January 3
I go to the pool 2x a week. It is a 6 minute drive from my house and on the way to work. I lifted last night was at the pool 8 hours later so my arms were kinda dead.
15 minutes warm up, about 12- 13 laps (50 meter laps, I swim slow), then I did 50 meter "sprints" with 45 seconds rest. I wanted to do 16-18 but quit after 10. I finished with 20 minutes of laps. Total time in the water - 55 minutes.
Good luck with attaining your goals this year, Duff. It looks like you're off to a good start. Nice 5X5 on chins and a great DB press - 80's. Very sweet. I just graduated to 70's so I'm big-time jealous! [img]/images/graemlins/tongue.gif[/img] I look forward to tracking your progress.
Thanks for your encouragement. How do you manage to get in position for dumbell bench? I have a training partner and I pick up one dumbell and lay down and then he hands me the other one. I don't think I can safely get into position with a pair of 80's without help (I work out at home).
January 4
Today is the first time I have ever done deadlifts, so I took it easy and concentrated on my form. I thought my form was good. Maybe I'll post a video next time so those who know more than me can point out any flaws. I might as well do them correctly right from the start. [img]/images/graemlins/wink.gif[/img]
warmup - the snowplow went down my street while I was at work, so I shovelled the hardpack that was blocking my driveway. It took 15 minutes because he dropped a large pile on the edge of my driveway that I had to clean up. [img]/images/graemlins/frown.gif[/img]
deadlifts - 90x12, 110x10, 150x8, 180x6
good mornings - bar(40) for 12, then 60 for 3 sets of 12.
Welcome to the wonderful world of DL, Duff. It's my favourite lift! And 180 by 6 is nothing to sneeze at for your first time. [img]/images/graemlins/smile.gif[/img]
As for the DBs, it's not easy, I admit. I usually rest them on my quads then move them to my chest as I'm laying down, then swing my arms out and up for the first rep. The first rep is obviously the toughest and given my shoulder history, having a partner to help out would be nice. But so far, I'm able to handle it. Not sure how it will be as the weight goes up.
I'm glad to read that I'm not the only one finding getting into position for DB presses tricky. I'm not at the same weights as you guys.. only at DB20s.. but doing the presses on a Swiss Ball and with my elbow problèmes.. real tricky.. I do lift them sort of the same way.. get them on my thighs.. while sitting in front of the SB.. roll back up on the SB and walk my legs into position, put the DBs close to my shoulders and start pressing.. Geez I wish I had a training partner. I know I'm stronger that DB 20s. *sigh*
This was a great workout, I PR'd on db bench and chinups. The chinup PR was surprising because it was the second pulling exercise and I had increased the weight for the bent over rows that were done earlier. I wasn't going to do squats until tomorrow, but my training partner can only do them at my place. After he did his first set I couldn't just sit and watch, so I jumped right in. My knee feels great, 2 weeks ago it hurt going down the stairs...today was a good day [img]/images/graemlins/laugh.gif[/img]
Hey, just stopped in on the log, your numbers are nothing small, and infact really impressive, im envious. You're definately working hard, keep it up, im anxious to see the gains you make more than seeing my own [img]/images/graemlins/tongue.gif[/img]
You are too kind, Faraz...I didn't think my numbers were all that impressive [img]/images/graemlins/laugh.gif[/img]
January 6
I woke up with a nasty headache for no particular reason and would have bailed on the swimming, except for the fact that a co-worker gets dropped off at the pool by his wife and I give him a ride to work. So, I knocked back a couple ES Tylonel and headed to the pool.
swim - 55 minutes. I usually start with 10-12 minutes easy as a warmup and to work on my stroke, then pick up the pace for the remaining hour. My headache went away after a half hour of swimming but came back at the end, so I quit 5 minutes early because my stroke started to get sloppy as I was feeling sorry for myself. I don't swim all that fast, I probably did about 45 - 50 meter laps in 55 minutes.
It's strange, I've got a mild cold that is only slightly annoying, but today is the 2nd day in the last week that I've woken up with a bad headache. I bailed on swimming Monday morning because of a headache and went Tuesday instead.
I wasn't drinking the night before either time, so I can't even blame a hangover... [img]/images/graemlins/frown.gif[/img]
I felt like doing a set of deadlifts with 200, but talked myself out of it...being only my second time I decided to be cautious, and I have to go help a friend move a washer and dryer down a flight of stairs.
overhead dumbell press - 2 warmup, 55's for 6, 6, 3, 5, 3
I felt a twinge in my left shoulder on the 3rd set and stopped early, but the 4th set was fine and so was the last set.
bent over dumbell rows - 1 warmup, 70's for 6, 6, 6, 6, 6
I skipped dumbell bench just to be safe, and finished with squats and lunges. Because of the deadlifts yesterday, I was pretty tired by the end, but am happy to be training legs again. They have a lot of catching up to do, though.
I've been working out Sunday nights around 8:00 - 8:30 lately because that is good for my training partner. But it makes for some tired arms the next morning at 6:00 when I hit the pool.
swim - 10 minutes easy warmup, 10 minutes medium speed, 22 minutes of hard 50 meter sprints w/45 seconds rest. By the end my arms were dead and I was gasping for breath. I finished with an easy 10 minute cooldown, total time in water - 56 minutes.
Nice work that MM swimming. I have no idea if I'm right.. but I always think that when we work out consecutive days, even if we can't do as much as on alternate days.. there is some kind of important endurance we learn.
Mary, If I'm in ever in danger of drowning there is usually a nice looking lifeguard on duty to give me mouth to mouth... [img]/images/graemlins/laugh.gif[/img] Of course, with my luck it would be the chubby guy who pulls me out... [img]/images/graemlins/frown.gif[/img]
TM, I am learning dedication from my training partner. He is a co-worker who is a 2:40 marathoner and he "does not want to be a skinny runner any more". I work out at home and invited him over to lift one day back in February and he's been coming over 2x a week ever since. He is 10 years younger than me and used to hard work from his years of running. I get inspired by his efforts and my training has been much more consistant because he has missed very few days since he began...I can't blow off a workout if I'm lazy because I'd have to call him at home to cancel and I don't want to do that.
The deadlifts are starting to feel a little heavier but I am still taking it easy. I am concentrating a lot on my form and plan on staying below my limit for a while and not rushing this exercise. It's probably a good idea to give my old and brittle body [img]/images/graemlins/frown.gif[/img] some time to adapt... [img]/images/graemlins/laugh.gif[/img]
Today I did 5 sets of max chinups w/2 minutes rest
chinups - 19, 12, 11, 9, 8
overhead dumbell press - 2 warmup, 45's for 5x5
bent over dumbell rows - 65's for 6, 6, 6, 6, 6
I could have went heavier on the dumbells but took it easy. There was no pain in my shoulder, but I skipped dumbell bench press just to be safe. 19 is the most chinups I've ever done...I think 30 is within reach by summer.
My training partner has cut back to 1 workout at week at my place from 2 due to family obligatons. I have a hard time getting into position for dumbell bench press with 80's without assistance, so I did dips for the fist time in a few months.
I forgot to record Friday's swim and recorded Thursday's workout with Friday's date.
Friday, January 19
swim - 1 hour, no stopping, approx. 50 laps (2500 meters). It was a good swim, I felt strong the entire time and covered more distance than usual.
Monday, January 23
swim - 52 minutes: 15 warmup, 22 minutes of 50 meter sprints w/45 seconds rest, 15 minute cooldown.
The sprints always kill me, the first few are 46-48 seconds, then I start to fade and I struggle to keep them under 50 but always slow down to 52 or so for the last couple. The final humilation today was being passed during my last sprint by a girl using a flutterboard and just her legs. [img]/images/graemlins/blush.gif[/img]
At least they were nice legs... [img]/images/graemlins/smile.gif[/img]
I was supposed to do deadlifts on Tuesday but a friend showed up with a large box of beer and I had way too many to even consider working out. [img]/images/graemlins/crazy.gif[/img] I had a family get together last night and my training partner was coming over tonight so I took yesterday off.
bent over db rows - 3 warmup, 75's for 5 sets of 6
db bench press - 3 warmup, 75's for 5, 5, 5, 5, 4
chinups - 1 warmup, +35 for 5, 4, 4, 3, 3, then 10 bodyweight
overhead db press - 2 warmup, 45's for 5, 5, 4, 5, 5
squats - bar x 16, 70x12, 100x10, 130x6, 140 for 6, 6, 6
I went up in weight on the rows, but dropped for the bench just to ensure that my shoulder was fine. It was. [img]/images/graemlins/smile.gif[/img] I got very sloppy with my form on the 3rd set of db presses...that weight should be no problem but I lost concentration and stopped before I hurt myself. My legs are feeling strong, but my knee is not 100% yet so I kept the weight low. I have an MRI scheduled in two weeks, hopefully that will shed some light...it's tough getting old. [img]/images/graemlins/frown.gif[/img]
Friday morning swims are tough after a Thursday night workout...there is only about 9 hours between lifting and going to the pool and quite often my arms are dead. To top it off, I didn't eat anything this morning and was running out of steam after about 45 minutes. A former nationally ranked masters triathlete was next to me in my lane and covered about 4000 meters in the same amount of time. It is both a learning and a humbling experience to swim next to someone with such good technique, he glided through the water with barely a ripple and covered twice as much distance as me with each stroke.
My training partner only comes over on Thursday now, so I decided to split todays workout into 2 days...pulling today and pushing tomorrow. One of my goals is to complete 30 consecutive chinups so I only did chinups in an attempt to get a LOT of reps in. I did 5 every minute with a goal of completing 30 sets (150 chinups). Each set took about 10- 12 seconds so I had 48-50 seconds rest between sets.
After 30 sets I was beginning to get tired but I kept going and (barely) squeaked out 40 sets and 200 chinups in 39 minutes. That's a new PR!! [img]/images/graemlins/grin.gif[/img] [img]/images/graemlins/grin.gif[/img] [img]/images/graemlins/grin.gif[/img] [img]/images/graemlins/grin.gif[/img]
My arms were shot when I was done, I could hardly feed myself.
Today started off badly, I left the house early this morning for the pool and slid off the driveway into deep snow (because I wasn't paying attention). My driveway is gravel and higher than the yard around it. On top of that I don't shovel the first few snow falls so that I can pack a layer down on top of the gravel. So when I slid off the driveway the drivers side of my truck dropped about 18 inches. It took me 40 minutes to dig myself out and I had to skip my morning swim so I could get to work on time.
I am surprised that my arms are not that sore from the 200 chinups yesterday, but my abs are suffering from major DOMS.
overhead DB press - 3 warmup, 45's for 6, 6, 6, 6, 6
dips - 15, 15, 15, 15, 15
I was using 55's for overhead DB press a couple weeks ago but was leaning back on the bench with it's most upright setting and was not completely verticle. I have since changed it so that I am sitting verticle and had to drop the weight as a result.
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