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Old 12-02-2018, 08:16 PM   #1751
Trevor73402
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I will gladly offer basic help/advice to anyone who may need it. Iíve been doing this everyday for 17yrs now. I certainly donít know it all, but I do know a little. I wonít hide the fact that I get paid for my services as far as developing workouts and meal plans for people. However, if anyone on here needs general advice, Iíd be glad to help out with otherís fitness journey.
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Old 12-03-2018, 10:34 AM   #1752
icetrauma
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Power Cleans
Hang Cleans
BB OHP

Short session due to time.
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Old 12-04-2018, 04:38 PM   #1753
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400 challenge. I knew I wasn't going to set any records today with a runny nose and cough. Started not to even use the timer, but I did. 12:07

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Old 12-05-2018, 10:00 AM   #1754
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We got back from the lease yesterday evening and I wish I had stayed! Bucks running does everywhere and it was only a matter of time before I found the right one. Oh well, I'll head back out west in two weeks.

Got 'er done this morning. 5 minute warmup on treadmill followed by 4 working sets. Some supersets and some giant sets. Back and legs.

Bent over narrow grip row/seated calf raise
Bilateral lat pulldown/bilateral leg press/calf raise toes in
T-bar row/leg extension/calf raise toes out
dumbbell lawnmowers/goblet squat
plank/crunches

chest and biceps tomorrow.
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Old 12-05-2018, 06:02 PM   #1755
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Jackknives.
ISO reverse crunches.
Scissor kick v ups.
Windshield wipers.
Run as circuit twice.

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Old 12-06-2018, 09:31 AM   #1756
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Another good gym day. 5X5 supersets for chest and biceps. My usual 5 minute walk on the treadmill followed by 3 warmup sets. Nice and heavy.

Seated wide grip chest press/barbell curl
Incline bench press/Hammer curl bar
Inverse grip bench smith machine/preacher curl
Overhead cable curl/pushups

I can fell rigor mortis setting in and I like it!

Giant sets for legs, shoulders, and triceps tomorrow.
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Old 12-07-2018, 10:10 AM   #1757
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Default You guys are slacking!

Ain't no one posting anymore except Muskles!

Back in this morning for shoulders, legs and triceps. I didn't get much done in the tricep category, but I really don't need much work there anyway.

Got the blood circulating pretty well and the hip loosened up with 5 minutes on the treadmill then three warmup sets and 5 working sets. I did supersets rather than giant sets today.

Military press/leg extension
Rear delt cable fly/seated leg press
Front raises/prone leg curl
Upright row/overhead rope tricep extension
Cable lateral raise/Pushdowns pronated and supinated

Ya'll have a good weekend and go kill something!
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Old 12-07-2018, 11:16 AM   #1758
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Quote:
Originally Posted by SabreKiller View Post
Ain't no one posting anymore except Muskles!
Im heading back to the gym shortly. Yesterday was the 4 week mark from my hernia surgery so I get to start lifting and doing core stuff again. Supposed to take it relatively easy for the next two weeks and then step on the gas pedal after that. This thread always seems to taper off every year once hunting season starts. Not a bad thing.
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Old 12-08-2018, 11:08 PM   #1759
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Rough time of year. Working 27 out of 31 days this month.
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Old 12-09-2018, 10:18 AM   #1760
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Cleans
Front squats
Bb rows
Close grip cable rows
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Old 12-09-2018, 11:13 AM   #1761
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Still just getting back in the swing of things. Strength doesnt seem too far off but man my stamina is shot to hell. I havent been able to run since July 24th and have done practically zero the past month since the hernia surgery. My heart rate is way elevated just from my warm up lol. Im just going to keep chipping away at it this month. My plan is to start a formal running program around the middle of January so Ive got about a month to get my legs back under me so to speak.
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Old 12-10-2018, 11:08 AM   #1762
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Quote:
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Still just getting back in the swing of things. Strength doesnt seem too far off but man my stamina is shot to hell. I havent been able to run since July 24th and have done practically zero the past month since the hernia surgery. My heart rate is way elevated just from my warm up lol. Im just going to keep chipping away at it this month. My plan is to start a formal running program around the middle of January so Ive got about a month to get my legs back under me so to speak.
At least your back in the gym! I only wish I could run. I'll talk to my ortho next week when I go back for my 6 month check up. I've lost some stamina as well. It's coming back, but a lot slower than when I was younger and had surgery. Getting old really sucks. Good thing is I can out lift most of these youngsters!!!

My usual warmup on the treadmill and 3 warmup sets followed by 5 working sets. 5X5 or 5X8 if I was feeling frisky. Back and legs.

Narrow grip pulldown/seated calf raise
T-bar row/leg press
Bilateral pulldown/leg extension
Low row wide grip/goblet squat
Hip therapy exercises

Chest and biceps tomorrow
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Old 12-10-2018, 11:12 AM   #1763
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Quote:
Originally Posted by SabreKiller View Post
Ain't no one posting anymore except Muskles!

Back in this morning for shoulders, legs and triceps. I didn't get much done in the tricep category, but I really don't need much work there anyway.

Got the blood circulating pretty well and the hip loosened up with 5 minutes on the treadmill then three warmup sets and 5 working sets. I did supersets rather than giant sets today.

Military press/leg extension
Rear delt cable fly/seated leg press
Front raises/prone leg curl
Upright row/overhead rope tricep extension
Cable lateral raise/Pushdowns pronated and supinated

Ya'll have a good weekend and go kill something!
Man I have fallen off the wagon big time.

Been out of state for work 4 days a week the last 12 weeks in a row almost.

This sucks... But thatís just another excuse I suppose
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Old 12-10-2018, 11:14 AM   #1764
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I'm still sticking with it but I don't post every day. Chest Tris and burn out today.

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Old 12-10-2018, 07:14 PM   #1765
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Chest was yesterday by the way

Wasn’t going to workout but forced myself to this afternoon 3.25 miles in 27 mins and legs.
Leg press 15x12x10x8 increasing weight
Hammy curls
Leg ext
Body squats


Back tomorrow
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Old 12-10-2018, 08:56 PM   #1766
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Today was another sucky day in the gym. Just.Got.To.Keep.Going.
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Old 12-11-2018, 06:50 AM   #1767
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Quote:
Originally Posted by rtp View Post
Today was another sucky day in the gym. Just.Got.To.Keep.Going.
You can do it! Maybe I should send you a video of my fat self working out. Lol

Back, bi's, and hiit

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Old 12-11-2018, 09:37 AM   #1768
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Today was another sucky day in the gym. Just.Got.To.Keep.Going.
they're gonna suck every once in awhile until you get back into the routine. Just think positive!

Good gym day today despite waking up twice to pee and then wide awake at 0227.

I felt pretty rested though so after a shot of coffee and a little Nitraflex I hit it and hit it pretty hard today. 5 minute treadmill warmup followed by three warmup sets and 5 working sets. 5X8 supersets for chest and biceps concentrating on the eccentric move.

Seated wide grip chest press-5th set strip down/barbell curls
Incline chest press/hammer curl bar
Flat dumbbell press/incline dumbbell curl
Pec deck/overhead cable curls


I was ready for more, but ran out of time and had to go to work. Dangit!

Tomorrow is legs and shoulders day!
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Old 12-11-2018, 09:59 AM   #1769
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Quote:
Originally Posted by SabreKiller View Post
they're gonna suck every once in awhile until you get back into the routine. Just think positive!
Oh Im positive alright.....Im positive Im old and it takes longer to rebound. Im also hard headed and determined to win.
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Old 12-11-2018, 12:35 PM   #1770
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Just saw this post. I'm down 80 pounds within the last 6 months. Great thing is that I only stepped into the gym twice. Once to sign up and second to cancel.
Been on a food control and healthy habit journey that my health coach has me on. Been fairly easy if you just put your mind to it. Giving up the daily Dr. Peppers were the hardest to do. Picture was from last company Christmas party to this year's.
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Old 12-11-2018, 01:15 PM   #1771
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Quote:
Originally Posted by No-Tox View Post
Just saw this post. I'm down 80 pounds within the last 6 months. Great thing is that I only stepped into the gym twice. Once to sign up and second to cancel.
Been on a food control and healthy habit journey that my health coach has me on. Been fairly easy if you just put your mind to it. Giving up the daily Dr. Peppers were the hardest to do. Picture was from last company Christmas party to this year's.
Good job! I bet you feel a lot better.

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Old 12-11-2018, 05:39 PM   #1772
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Life got in the way at the end of last week. Back at it today.
Roll ups.
Physioball passes.
Knee to opposite elbow.
Canoes.

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Old 12-12-2018, 09:03 AM   #1773
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Off day

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Old 12-12-2018, 09:06 AM   #1774
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Back at it again! It’s been a roller coaster off and on kind of year. I hope I can keep the momentum going. Tomorrow will be day four and counting.
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Old 12-12-2018, 09:26 AM   #1775
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Another good day! Treadmill warmup, 3 warmup sets and 5 working sets. 5X8-10 supersets for legs and shoulders.

Dumbbell shoulder press/seated calf raise toes straight
Seated lateral raise/Leg press/calf raise toes in
Incline rear delt fly/leg extension
Military press on smith machine/goblet squat
Then threw in some bicep curls with a z-bar and overhead cable curls for good measure.

I need a nap.
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Old 12-12-2018, 12:52 PM   #1776
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Im pushing.......huffed and puffed my way through 1.5 hours in the gym. Some cardio, knee rehab stuff and stretching. I second the nap!
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Old 12-14-2018, 06:31 AM   #1777
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I haven't posted but I haven't slacked off any. I've cut my cardio workouts way, way, back. Just eating and lifting and trying to gain a few lbs. This summer I'll lean back out and ramp the cardio back up ahead of elk season. This is the first time I've ever intentionally tried to put on weight, and it's not as easy as I thought it would be, especially eating clean!!
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Old 12-14-2018, 06:47 AM   #1778
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30 min hiit

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Old 12-17-2018, 08:36 AM   #1779
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Chest tri's and hiit.

I overindulged at the church Christmas party last night. My body is no longer used to that kind of sugar intake. I've had hangovers that felt better than this.

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Old 12-17-2018, 05:13 PM   #1780
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Quote:
Originally Posted by coldgas View Post
Chest tri's and hiit.

I overindulged at the church Christmas party last night. My body is no longer used to that kind of sugar intake. I've had hangovers that felt better than this.

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Yep, once you purge your body of all that crap and it gets used to the good stuff, it will let you know quick it doesnt like the crap in any quantity.

Looks like Im back. Today I got a normal workout in. A little over 2 hrs without the huffing and puffing. Zone 4 cardio to start, chest, abs and then stretching.
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Old 12-17-2018, 07:50 PM   #1781
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Originally Posted by SabreKiller View Post
Ain't no one posting anymore except Muskles!
Thanks for jinxing me! Lol. Haven't been hitting the weights, but I've been fairly active with other things. Hope to get back at this week. I've done better this year, at this time of year, than I have for the past several years though.

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Old 12-18-2018, 10:04 AM   #1782
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Friday was chest and triceps and a good heavy day.

Missed yesterday because I was at the lease. I did make it this morning despite being exhausted when I got home yesterday. The usual 5 minutes on the treadmill then 3 warmup sets and 5 working sets of 5X5. Legs and back

Bilateral lat pulldown/seated calf raise
T-bar row/leg extension
Narrow grip pulldown/seated leg press
Inverse grip low row/goblet squat


Chest and tri's tomorrow
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Old 12-18-2018, 10:06 AM   #1783
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Back bi's

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Old 12-19-2018, 09:54 AM   #1784
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Back and biceps today. Another good heavy day for the most part. Modified some exercises to accommodate my stinkin' hip. 5 minutes walking on treadmill followed by 3 warmup sets and 5 working sets 5X5 or 5X8.

Bilateral wide grip chest press/barbell curl
Flat bench dumbbell press 5X10/Preacher curl
Inverse bench on smith/z bar curls
Incline dumbbell fly/overhead cable curls
Pushups/concentration curls

I have an appointment with my ortho this afternoon.
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Old 12-19-2018, 09:56 AM   #1785
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Relax
Coffee
Visit with wife during workout time

Off day

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Old 12-19-2018, 02:25 PM   #1786
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Not as easy as Monday but got it done nonetheless....2 hrs total, zone 3 cardio, legs, rowing, abs, shoulders, stretching.
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Old 12-19-2018, 02:31 PM   #1787
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Today was back and cardio
Yesterday was arms and cardio
Day before was chest and core
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Old 12-20-2018, 09:35 AM   #1788
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The usual warm up then five working sets of 5X10 or 5X8. Shoulders and legs, some giant sets or supersets.

Leg press/seated lateral raise/calf raise-toes in
Prone leg curl/seated lateral raise/calf raise-toes straight
Rear delt cable fly/leg extension
Military press/goblet squat


Chest/back and triceps tomorrow. I'll be glad when the weekend gets here. I haven't slept in in months it seems.
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Old 12-20-2018, 09:39 AM   #1789
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Shoulders with hiit intervals.

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Old 12-26-2018, 10:19 AM   #1790
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Merry Christmas you gym rats! I hope you made it in over the weekend.

Hit the gym Saturday morning and tore it up. Chest, back and tricep giant sets. I took advantage of it being the Saturday before a holiday and stayed for two hours. 5X5-8 with little to no rest between sets. Kicked my own arse and it was awesome!

Went back on Monday and tore it up again. Nobody in the gym until around 0900. Back, biceps and quads giant sets. Another 2 hours of 5X5-8. I ate a huge breakfast at a local buffet then made it home, showered and took a 4 hour nap!

Another good'n this morning. My usual warmup and 5X8-10 with little to no rest between sets and/or exercises. Trying to increase the intensity a little. Legs and shoulders day. My first day doing front squats since hip surgery too.

Military press/leg extension
Seated dumbbell lateral raise/calf raises
Front squat/Dumbbell shoulder press
Incline dumbbell delt fly

Now a question. My GF wants me to think about competing in one of the fitness contests. I had considered it when I was younger, but I'm nearly 60 now. Anyone ever done this? Anyone else considered it? Do they have a seniors division or is it all height/weight based?

I'm 6'4 and 230 lbs. I haven't determined my body fat, but I'm figuring around 18%. I need to reduce my BF % down below 10% I figure. I don't know if I've got the fortitude to eat clean for that long. I like my Crown and Coke too much.
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Old 12-26-2018, 10:39 AM   #1791
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Merry Christmas! I was sick all through Christmas and still recovering. I think I'll just start again on Monday.

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Old 12-26-2018, 01:37 PM   #1792
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Originally Posted by SabreKiller View Post
Merry Christmas you gym rats! I hope you made it in over the weekend.

Hit the gym Saturday morning and tore it up. Chest, back and tricep giant sets. I took advantage of it being the Saturday before a holiday and stayed for two hours. 5X5-8 with little to no rest between sets. Kicked my own arse and it was awesome!

Went back on Monday and tore it up again. Nobody in the gym until around 0900. Back, biceps and quads giant sets. Another 2 hours of 5X5-8. I ate a huge breakfast at a local buffet then made it home, showered and took a 4 hour nap!

Another good'n this morning. My usual warmup and 5X8-10 with little to no rest between sets and/or exercises. Trying to increase the intensity a little. Legs and shoulders day. My first day doing front squats since hip surgery too.

Military press/leg extension
Seated dumbbell lateral raise/calf raises
Front squat/Dumbbell shoulder press
Incline dumbbell delt fly

Now a question. My GF wants me to think about competing in one of the fitness contests. I had considered it when I was younger, but I'm nearly 60 now. Anyone ever done this? Anyone else considered it? Do they have a seniors division or is it all height/weight based?

I'm 6'4 and 230 lbs. I haven't determined my body fat, but I'm figuring around 18%. I need to reduce my BF % down below 10% I figure. I don't know if I've got the fortitude to eat clean for that long. I like my Crown and Coke too much.
Merry Christmas back at you. If you have a clean way of getting below 18% please pass it on to me. Im not much younger and I cant seem to get below 17-18% no matter how clean I eat or drink.

Took yesterday off but hitting the gym here in a bit. My knee is back to aching as much as it was before surgery. I guess it isnt strong enough yet for all the running on the treadmill. Im going to get off the treadmill and get back on the elliptical and bike.
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Old 12-26-2018, 02:37 PM   #1793
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Merry Christmas back at you. If you have a clean way of getting below 18% please pass it on to me. Im not much younger and I cant seem to get below 17-18% no matter how clean I eat or drink.

Took yesterday off but hitting the gym here in a bit. My knee is back to aching as much as it was before surgery. I guess it isnt strong enough yet for all the running on the treadmill. Im going to get off the treadmill and get back on the elliptical and bike.

LOL! I know about that trying to eat clean part is difficult. Heck, that's 85% of body building/fitness.

I was an ACE certified trainer for a coupe of years. FMS certifed as well. I can teach you the "pick it up and put it down" part, I can evaluate you, but when it comes to the nutrition part I suck. Flat out.

The "cleanest" i think I've ever eaten was 15 years ago or more. My ex put us on the South Beach diet. My cholesterol was outta whack (still is), but I was working out like a mad man. A 4 day split with a cardio day in the middle and speed laps in the pool after every workout. I was in good shape. I thought we were gonna kill each other in that diet. What she didn't tell me was there were different levels of that diet. She put me/us on the Morbidly Obese part of that diet. No carbs, no alcohol. Nada. I never tested my BF%, but I'm pretty sure I was around 10-12%. I had a six pack starting to pop, but I couldn't do it anymore. I needed to eat. The worst part of it was the lack of energy.

I don't think I can do that again.
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Old 12-27-2018, 09:43 AM   #1794
SabreKiller
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Location: Kerrville, Texas
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The storm must have made everyone decide to stay in bed this morning because there was just me and one other guy until about 6:15 AM. Pretty nice I gotta admit.

Treadmill warm up and three warm up sets of chest and biceps with 5 working sets 5X5-8 or 5X8-10 depending on the exercise. I try to stick with the 5X5 and go pretty heavy, but the old hip won't let me lift much for incline dumbbell chest press, etc. so I used what my hip would allow and increase the reps and go slower. I'd have asked the other guy to spot me, but I spotted for him and my GF can bench more than him!

Seated wide grip press/barbell curl
Incline bilateral press/preacher curl
Incline dumbbell fly/incline dumbbell curl
Incline bench on smith/hammer curl bar
Overhead cable curl

Back and triceps tomorrow before heading out to the lease.
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Old 12-28-2018, 09:44 AM   #1795
SabreKiller
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Despite waking up at 0300 this morning I had a pretty good workout. Back and triceps today 5X5-8 depending on the exercise. My usual walk on the treadmill then three warmup sets and 5 working sets. Supersets today.

Narrow grip T-bar row/body weight dips
Narrow grip pulldown/skull crusher
Low row supinated grip/Overhead rope extension
Wide grip pulldown/cable kickbacks

Leaving for the lease after lunch today sometime. Hopefully I can get a nap in before the GF arrives.
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Old 12-29-2018, 04:02 PM   #1796
NannySlayer
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Rowed 1000m in under 4minutes. May seem slow to others but PR for me. Did a 30 minute cardio session on stair climber and rower.

Yoga session to follow. Just wanted to share my PR.


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Old 12-29-2018, 05:32 PM   #1797
rtp
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Quote:
Originally Posted by NannySlayer View Post
Rowed 1000m in under 4minutes. May seem slow to others but PR for me. Did a 30 minute cardio session on stair climber and rower.

Yoga session to follow. Just wanted to share my PR.


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Congrats! Always nice to set a new milestone.

2 hrs and 11 min in the gym today. Warm up, lots of exercises for my legs and knee rehab, abs, zone 2 fatburning cardio(rowing and elliptical), and finished with some stretching.
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Old 12-29-2018, 05:51 PM   #1798
Muskles
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Hunt In: Cherokee Co
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Quote:
Originally Posted by NannySlayer View Post
Rowed 1000m in under 4minutes. May seem slow to others but PR for me. Did a 30 minute cardio session on stair climber and rower.

Yoga session to follow. Just wanted to share my PR.


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Congrats on the PR! I haven't done 1000M in my life, so you definitely have me beat.
I'm still slacking. We finally got an elliptical, but I haven't cleared out a spot for it yet. I'll join back in on the next thread and start over again. Hope everyone has a safe and happy New Year!

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Old 12-31-2018, 01:44 PM   #1799
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Posting for the last time this year. Ive been hitting it everyday for 2+ hr workouts. Ive got to get this knee/leg strong. If I dont get too liquored up tonight, Im going to hit the scale at the gym in the morning to see where my fat *** is starting the year at. If that doesnt happen, Ill make it in on Thursday. Im going to hate to see the numbers but it is what it is at this point. Yall be safe tonight and have a great time ringing in the New Year.
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Old 12-31-2018, 02:00 PM   #1800
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Ive been off for 2 weeks. Christmas week I was sick several days then we've had company and been busy the rest of the time. My last kid left home this morning so I plan on hitting back today. Probably off tomorrow for obvious reasons. Lol.

I've been eating right and working out with beachbody since may and have lost 60 pounds. I feel a ton better. This holiday season has reminded me how I miss good food. Every time we party I feel like hell the next day from the sugar and fat. My body craves good fuel now and I respond horrible every time i stray off. I started a different beach body program called liift 4 at Thanksgiving. I haven't lost any more weight but I've gained a lot of muscle. Grown 2.5" in my arms in just 6 weeks. Still burning fat and my clothes keep getting looser so that's what matters. I see a huge change in my physique. I'm taking the oldest child on a Caribbean vacation for college graduation in June. Hope to look good shirtless by then. Lol
God bless everyone and i can't wait to see what the next year has in store. Happy new year!

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