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Old 08-09-2017, 11:17 AM   #801
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Back and bi's happening today after work.
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Old 08-09-2017, 07:27 PM   #802
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High rep shoulder day

Standing OHP 9x10
DB lat raises 3x15
Bent over DB raises 3x10
1 set 1x15 Lat raises superset bent over raises.
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Old 08-09-2017, 07:35 PM   #803
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Traps and lots of shoulders yesterday. Nearly an hour of HIIT today. I was about to throw up at the end of it and for quite sometime afterwards lol.
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Old 08-09-2017, 07:38 PM   #804
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I did P90X Plyometrics for the last time today...and I ain't gonna miss it!!
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Old 08-09-2017, 07:50 PM   #805
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I did P90X Plyometrics for the last time today...and I ain't gonna miss it!!
Out of all the P90X workouts, that one is the worst! A friend of mine borrowed my videos about a year ago. He did the lean option (for a couple weeks), it is not one of the workouts for that program. I wanted him to have to do that one. Lol

Back today. This was the test for arms tomorrow. Everything seemed good. A little tight on one arm rows, but not painful.

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Old 08-10-2017, 08:24 AM   #806
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Default I loves me some gooooood sleep....

Last weekends deer lease escapades left me exhausted the last couple of days. I hit the gym yesterday, but had a very hard time staying awake during a conference. LOL! I hit the sack last night about 9:30, only woke up for a bathroom break once, went right back to sleep and didn't move till the alarm went off at 445 AM. Legs and shoulders today with abs thrown in the mix. Still supersets/giant sets leg extension/lateral raise/standing calf raise, rear delt incline dumbell fly/hack squat/calf raise/ab roller, barbell upright rows/calf raises/hanging leg raises.

Tomorrow will be back, triceps and chest.
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Old 08-10-2017, 08:44 AM   #807
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Mainly a cardio day with some light chest & tris
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Old 08-10-2017, 09:30 AM   #808
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Got legs to do at some point today. Yeah
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Old 08-10-2017, 09:50 AM   #809
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Quote:
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They are Jeff's vids.
Thanks RR! I stayed up until midnight last night rewatching some of his videos and watching some new ones I hadn't seen. Really leaning towards that program, just don't know if I have all the equipment needed. I've gotten rid of my machine weight station and most of my free weights.

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Old 08-10-2017, 11:07 AM   #810
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Did some legs today, and yes I do dead lift with legs. Did some weighted lunges and kettlebell squats. Did dead lift 4x5 at 405lbs and squats 4x5 at 235(nursing some joints).
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Old 08-10-2017, 11:35 AM   #811
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Out of all the P90X workouts, that one is the worst! A friend of mine borrowed my videos about a year ago. He did the lean option (for a couple weeks), it is not one of the workouts for that program. I wanted him to have to do that one. Lol

Back today. This was the test for arms tomorrow. Everything seemed good. A little tight on one arm rows, but not painful.
R
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Old 08-10-2017, 06:42 PM   #812
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Arms today, felt pretty good with lighter weights. Subbed my beast ab workout with ab ripper X. Kicked my arse! I used to be able to complete all the exercises, but I guess I've been away from it too long. Hung with it, but didn't get all 25 reps on every move. Gonna feel that in the morning!

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Old 08-10-2017, 07:03 PM   #813
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Little more chest and tri's than expected and 30 mins of cardio
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Old 08-10-2017, 07:57 PM   #814
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I'm not even gonna watch! A guy at my gym goes to see a PT ( I think) in San Antonio. Supposedly he is the PT for the Spurs. He said to do lateral raises with your thumbs up rather than parallel or slightly down to keep from hurting your rotator. I've never heard this before, but I'm willing to try.


That was how my pt taught me to do them after my shoulder surgery.


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Old 08-10-2017, 09:43 PM   #815
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Off day for me.
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Old 08-10-2017, 11:01 PM   #816
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Man, I haven't been to the gym since October. Feeling pretty pathetic right about now. I have to get back into it. I'm thinking I'm just gonna start back with a 5x5 big lift program for the first couple months then go from there. Any other suggestions?


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Old 08-11-2017, 06:53 AM   #817
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Life got in the way yesterday so didn't do legs, but got cardio in and did abs at home. This morning was scheduled shoulders... but that ain't happening. So I did legs this morning with 30 min cardio. Weight is staying stable but I'm not as tone (or I don't feel like it anyway).

Shoulder mobility is better day by day, but still nowhere close to ready to use. Just doing my "circles" and stretching excersises twice daily
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Old 08-11-2017, 08:20 AM   #818
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Life, AKA responsibility, gets in the way of everything fun! Didn't get any chest work done today. Felt more like adding biceps to the mix. Soooo biceps, triceps, and back today. 5X8-10 reps, slowing down and concentrating ont eh eccentric part of the move.

Bent over barbell rows/dips/z-bar curls, Low rows/skull crushers/hammer curl, reverse grip pullups/overhead rope extension/overhead cable curls.

I'd hit it tomorrow, but life is gonna get in the way.
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Old 08-11-2017, 09:56 AM   #819
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I do everything with dumbbells, rubber bands, and chin up bar when I don't have time to go to the gym.

Quote:
Originally Posted by Muskles View Post
Thanks RR! I stayed up until midnight last night rewatching some of his videos and watching some new ones I hadn't seen. Really leaning towards that program, just don't know if I have all the equipment needed. I've gotten rid of my machine weight station and most of my free weights.

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Old 08-11-2017, 10:37 AM   #820
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I do everything with dumbbells, rubber bands, and chin up bar when I don't have time to go to the gym.
Are you doing the Athlean-X program? Or do you know anyone that has?

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Old 08-12-2017, 10:40 AM   #821
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Skipped shoulders yesterday, got it done this morning. Hip flexors are still screaming from ab ripper X!

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Old 08-12-2017, 10:58 AM   #822
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Upper body day. 10x10 for chest, back, shoulders and arms. Low weight slow reps. Working on muscle contraction.
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Old 08-12-2017, 12:16 PM   #823
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Biceps, triceps and calves to day.
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Old 08-12-2017, 01:17 PM   #824
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read this thread and I'm already feeling better about myself.......Does that count?

Actually about to add working out back into my daily routine. I changed my diet 5 weeks ago and have dropped 25+- lbs.

Its amazing what 24 months out of the gym will do to your waist line, attitude and outlook on life.
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Old 08-12-2017, 01:21 PM   #825
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read this thread and I'm already feeling better about myself.......Does that count?

Actually about to add working out back into my daily routine. I changed my diet 5 weeks ago and have dropped 25+- lbs.

Its amazing what 24 months out of the gym will do to your waist line, attitude and outlook on life.
Deciding you want to get healthy and exercise is the first, and hardest, step. Good luck!

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Old 08-12-2017, 02:48 PM   #826
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Today's cardio was 5 hrs painting this 17' tall beat, using one arm ....and the ability to only get to 10' before climbing. Lost count of water and lost 2 pounds. Pants were so wet that they inflated when I would squat down.

I use to think most painters were alcoholic because they needed to maintain their buzz. But now I know they are alcoholics because they have to paint. I'd rather hit my thumb with a hammer.... finished just in time for it to rain.
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Old 08-12-2017, 02:50 PM   #827
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Old 08-13-2017, 01:33 PM   #828
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1 hr worth of cardio on treadmill and row machine, 12 minutes of stretching my legs. I took a lot of the cardio I was doing out of my workouts a couple of months ago in hopes of adding muscle. Didnt work....I did add some fat though, lol. I think Im just meant to be a relatively thin guy and not much I can do about it at the age of 54. Im going back to what was giving me the best results even though it wasnt exactly what I was looking for. I dont want to be under 180 lbs, because I just feel skinny at that weight. I think 185 and 17-18% BF is what Im going to have to be satisfied with.
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Old 08-14-2017, 08:41 AM   #829
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Default I've pretty much quit cardio....

my workouts are usually intense enough to keep my heart rate up there. I used to love running, but two knee surgeries in two years and I lost the enthusiasm for it. Stepped on the scale this morning first thing at the gym and it said 225.4 lbs. i still haven't had BF checked, but figure I'm running close to 16%. The mirror tells me otherwise. The GF says I have body image disorder. My goal is still 235 and 12% BF. Guess I'm gonna have to change my diet up. Again.

Today was back and legs. Bent over barbell rows/incline leg press, wide grip pullups/leg extension, low rows/calf raise, narrow grip pullups/ab roller. It was a busy day in the gym. Lots of people camped out on equipment.

Tomorrow is chest and hams.
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Old 08-14-2017, 09:12 AM   #830
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Today... more cardio... and probably abs
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Old 08-14-2017, 12:50 PM   #831
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A little cardio, a TON of chest, a good ab workout and then some stretching of the legs. Just short of 2 hrs. Even with a crappy night's sleep I was feeling it today. I hope to keep the momentum going. Ive hit the gym 4 of the past 5 days. I will be in town this weekend so Im trying to figure when my next day off will be. Either Thursday or Friday I suppose.
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Old 08-14-2017, 01:52 PM   #832
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Rtp- how long were you unable to shoot a bow after surgery? My mobility is getting better by the day... and only been a week, but I know the strength won't be there for a while IF I can recoup without surgery.
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Old 08-14-2017, 05:43 PM   #833
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Rtp- how long were you unable to shoot a bow after surgery? My mobility is getting better by the day... and only been a week, but I know the strength won't be there for a while IF I can recoup without surgery.
Interesting enough neither of my shoulders ever prevented me from shooting my bow. My left shoulder was a mess including a torn bicep tendon. I never practiced a lot because I shot so much as a young guy it is like riding a bike for me. I would basically shoot a few times before season to make sure everything was working correctly and then prior to hunting if it was an afternoon hunt. So that is why I probably was able to hunt with my bow even when my shoulders were messed up.

I wasnt bow only when I had my right one done but I can tell you I was 100% after 4 months and would have been completely confident shooting a bow at that point. It was a normal repair job and I was 41 at the time. When I had my left one fixed, I waited basically a year as it was in July and there was no way I was going to be able to shoot a bow that hunting season. I was severely messed up to the point my doc told me he McGuyver'd everything back together. It took 5 anchors to put it all back together.

As young as you are and I know you will do all of the rehab.....I would say 4 months should be achievable. You just wont be able to jump back in 100% of whatever the weight you are used to pulling. It is hard to ease back into things when you finally feel good but it is best. Pulling bows is really hard on those shoulders. BTW, torn rotators will never heal themselves. It can be managed through various means but it is only going to get worse over time, especially given the fact you lift regularly.

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Old 08-14-2017, 05:55 PM   #834
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Chest today. My elbow and shoulder felt good all weekend and today. Went back up almost to my normal weight, and everything feels good, as of now. Glad you're feeling better Low Fence, but don't push it. Hard to read what rtp wrote (not because it was poorly written, just sounds painful).

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Old 08-14-2017, 06:07 PM   #835
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Chest today. My elbow and shoulder felt good all weekend and today. Went back up almost to my normal weight, and everything feels good, as of now. Glad you're feeling better Low Fence, but don't push it. Hard to read what rtp wrote (not because it was poorly written, just sounds painful).

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It is. Im a pro at ortho surgeries....Ive had 8 total and there are more in my future given the state of my knees. I did manage to go about 20 years with a torn rotator cuff muscle in my right shoulder before I finally had it fixed. When you cant sleep regular for months it is time to finally do it. Back then, if I was really active physically, I literally could not lift my right arm at all. I would have to take my left hand and move my arm to where I wanted it. Try driving a stick shift with your left hand lol. After a few hours I would be able to move it again. The left one was really bad and included a torn bicep tendon. I got that one fixed pretty much right away. Shoulders are by far the worst surgeries I have had. Everything else has been a piece of cake compared to them. You guys that are over 30 and definitely 40, better stop lifting heavy overhead because it wont be if you have a torn shoulder but when.
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Old 08-14-2017, 06:18 PM   #836
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Rest day today. Finished up P90X yesterday, other than the final recovery week which I'll start tomorrow. Whatever I do next, will be with the sole purpose of getting in shape for an elk hunt next fall. I'm still researching, but I know there will be miles and miles with a weighted pack involved...
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Old 08-14-2017, 09:32 PM   #837
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Rest day today. Finished up P90X yesterday, other than the final recovery week which I'll start tomorrow. Whatever I do next, will be with the sole purpose of getting in shape for an elk hunt next fall. I'm still researching, but I know there will be miles and miles with a weighted pack involved...
If you decide to do other Beachbody plans, I have Insanity, Insanity max 30, and Hammer and Chisel. You're welcome to borrow either one. Both of the Insanity plans are good endurance workouts. You won't really add mass though, they focus more on making you lean. I was disappointed with Hammer and Chisel.

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Old 08-15-2017, 08:15 AM   #838
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is it RTP? I'm like you with the ortho surgery thing. Both knees, left hand, right foot (twice) and on and on. trying to keep from havng the lower back worked on now, but I think its probably inevitable.

Chest and abs today. Decided to give the legs a break. Incline chest press/hanging leg raises, pec deck/ab roller, incline dumbbell press/ cable rotations, finished it off with pushups.

Legs and shoulders tomorrow.
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Old 08-15-2017, 09:21 AM   #839
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Like they say.....it aint for sissies. Right knee twice(inevitable knee replacement), left knee, left wrist twice(plate and 12 screws there), right shoulder, left shoulder twice. Probably forgetting something....that happens with old age also, lol. Off to the gym!
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Old 08-15-2017, 12:58 PM   #840
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Just fat burning cardio today. I did intervals of brisk walking and light jogging on the treadmill. I got in a little over 4 miles total. Afterwards I did 12 minutes of stretching of the legs. Probably going to do a HIIT routine tomorrow.
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Old 08-15-2017, 05:46 PM   #841
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30 min cardio and about 7-8 min of shoulder stretch and circles
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Old 08-15-2017, 06:37 PM   #842
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Leg day. I need to step it up on legs and quit just going through the motions, but man.......... I hate leg day!

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Old 08-16-2017, 08:35 AM   #843
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It turned into a shoulders and abs only day today. Big arm day coming tomorrow and then big leg day on Friday.

I'm like you Muskles. I need to quit fooling around on leg day. I used to work legs so hard that I had to hold on to the hand railing at the gym to get down the stairs. I haven't worked them like that in awhile. After surgeries on both knees I guess I'm a little paranoid.
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Old 08-16-2017, 08:54 AM   #844
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Originally Posted by SabreKiller View Post
It turned into a shoulders and abs only day today. Big arm day coming tomorrow and then big leg day on Friday.

I'm like you Muskles. I need to quit fooling around on leg day. I used to work legs so hard that I had to hold on to the hand railing at the gym to get down the stairs. I haven't worked them like that in awhile. After surgeries on both knees I guess I'm a little paranoid.
Yep, if you dont feel nauseous and dont have to hold onto the railing on the way down the stairs, you didnt go hard enough. I HATE LEG DAY! Off to the gym now.
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Old 08-16-2017, 10:37 AM   #845
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Chest and back super sets are done. Abs done. Sauna time
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Old 08-16-2017, 12:57 PM   #846
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Back, abs, cardio, stretching.....2.5 hours today. Call me butter 'cause Im on a roll.
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Old 08-16-2017, 12:59 PM   #847
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Back, abs, cardio, stretching.....2.5 hours today. Call me butter 'cause Im on a roll.
Way to go butter!

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Old 08-16-2017, 01:00 PM   #848
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Way to go butter!

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Old 08-16-2017, 05:51 PM   #849
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All shoulder "routine"

Abs, then 30 min steady state with hr @ 122, then 2 tiers of tabata. Hr @ 155
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Old 08-16-2017, 06:29 PM   #850
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Back workout today. I think taking it slow and lowering my weight last week was a beneficial accident. I noticed and fixed a lot of form issues, mostly with my wrists. Can't uncuss the dog now though.

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