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Daily exercise log

What I've been up to for the past couple of days

07Mar20
Squat

5 @ 180

3 @ 205

1+ @ 230

5x5 @ 180

Deadlift 4x5 @ 225, 1x5 @ 275




04Mar20
Deadlift

5 @ 225

3 @ 245

1+ @ 275

5x5 @ 225

Squat: 5x10 @ 118


03Mar20
OHP

5 @100

3@ 115

1+ @135

5x5 @ 135

5x10 @ 155 bench

5x10 chin ups

Sent from my SM-A305N using Tapatalk
 
Upped the weight on a number of exercises. At least one goal may be finally in sight...

Weighted Dips: was strapping 150 lb around my wait for the first 9 sets (two rep sets, so near max), then 125lb for the next 9-12 sets. Now, 170lb and 135lb. I weigh around 200 on the rare occasion I check, so....combined weight of 370ish. Wish I could bench instead (a bit less strain on shoulders) but there's no way my wife could spot and why get a gym membership when I can just go down to my basement?

I want dip sets at a combined weight of 400lb.



Deadlifts inching up (not combined weight)
Sets 1-4: 305lb
Sets 4-8: 300lb
Sets 8-12: 295lb
Sets 12-16: 290 lb.

I kind of ignored legs other than running/hiking for 8 years so.....yeah...they kind of fell behind. Fixing that.

I want sets at 500lb. That'll take a few years I suspect.
 
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Why on Earth did I insist on trying overhand grip for deadlifts when I resumed? On a lark, I switched to the old over/under grip I used when I was a kid. Instantly doubled the reps I could do, and at higher weight. (With both hands over, your fingers are doing an awful lot of work holding onto the bar. I'd bought a bunch of various strength hand grip things to address this, but ugh...what was the point? I'll still use them but overhand is pointlessly more difficult).
 
I have never seen this thread!

Every morning I wake up at 5:02 am. I am a bit of a prime number, kinda guy.

5 is prime
2 is prime
add 5 with 2 and 7 is a prime
subtract 2 from 5 and 3 is a prime

THEN... I walk aggressively for about an hour around the village... we have only four streets so I see the same people every morning that are dedicated like I am.

Then... I finish close to my house where there is a hill that takes about 23 seconds to run/sprint up. I run that hill at least 7 times. Again... Primes.. I am 48 (not a prime so I can't wait for next year when 13 is a prime) ... so maybe it took less when I was younger but I was a state level (CA) track runner in high school so I do pretty damn good at my age. I then walk home and do another 30 minutes of light weights, easy push-ups, crunches and up/downs... all in all a little less than two hours and then I head off to work.
 
Im almost back to my 3 mile run shape on my treadmill. Took me 35 minutes, but hey, its progress. Im afraid to go swimming since it might clog my sinuses and leave me vulnerable to the virus... or is this just silly paranoia?
 
Ran for the first time in over a month. (Foot pain had me limping. No idea what I did).

Foot was pinging the whole time and has been aching since, but I managed it. Whatever it is, it'll heal. My foot needs to stop bitching.

Is your foot doing any better? I hope it is. Injuries suck!

I have never seen this thread!

Every morning I wake up at 5:02 am. I am a bit of a prime number, kinda guy.

5 is prime
2 is prime
add 5 with 2 and 7 is a prime
subtract 2 from 5 and 3 is a prime

THEN... I walk aggressively for about an hour around the village... we have only four streets so I see the same people every morning that are dedicated like I am.

Then... I finish close to my house where there is a hill that takes about 23 seconds to run/sprint up. I run that hill at least 7 times. Again... Primes.. I am 48 (not a prime so I can't wait for next year when 13 is a prime) ... so maybe it took less when I was younger but I was a state level (CA) track runner in high school so I do pretty damn good at my age. I then walk home and do another 30 minutes of light weights, easy push-ups, crunches and up/downs... all in all a little less than two hours and then I head off to work.

LOL @ the prime numbers thing. Do you do that entire work out every day?

What I've been up to for the past couple of days

07Mar20
Squat

5 @ 180

3 @ 205

1+ @ 230

5x5 @ 180

Deadlift 4x5 @ 225, 1x5 @ 275




04Mar20
Deadlift

5 @ 225

3 @ 245

1+ @ 275

5x5 @ 225

Squat: 5x10 @ 118


03Mar20
OHP

5 @100

3@ 115

1+ @135

5x5 @ 135

5x10 @ 155 bench

5x10 chin ups

Sent from my SM-A305N using Tapatalk

Wow! I know you're in the service, but, wow!

Im almost back to my 3 mile run shape on my treadmill. Took me 35 minutes, but hey, its progress. Im afraid to go swimming since it might clog my sinuses and leave me vulnerable to the virus... or is this just silly paranoia?

Good for you! No, it's not silly paranoia. This is serious stuff, and gyms are germ factories anyway.

I'm happy as a clam that I have a nice set up at home. I have family members who are scrambling for work out equipment. None to be found in town. I don't have time to go anywhere to work out, so it's just a fluke. But a lucky one. :)

I'm loving my progress. I must have got over some kind of wall. I'm running the 3 miles in 30 minutes, with a lower heart rate though, which makes it all kinds of comfortable. So, I run further. Still doing HIITs now and then. I've been waiting for the high I used to get, a few years ago. It happened the other day, more mild than I used to experience it, but it happened! :) Yay! It's addicting.

With things the way they are (stay at home has been ordered), this is the best way to cope with stress.
 
LOL @ the prime numbers thing. Do you do that entire work out every day?

Yes, unless it is raining pretty hard, I am playing tennis later that day or like today, on the first hill it felt like I tweaked something in my ankle/Achilles... so I just walked for another 45 minutes or so.

I am going to add some weights and up/downs (Burpee's)?
 
Yes, unless it is raining pretty hard, I am playing tennis later that day or like today, on the first hill it felt like I tweaked something in my ankle/Achilles... so I just walked for another 45 minutes or so.

I am going to add some weights and up/downs (Burpee's)?

Oh bummer for you too. Hope that won't be a problem for you.

Yep. My sons played ball, so I'm way familiar with Burpee's. LOL *complain, complain, complain* LOL
 
Oh bummer for you too. Hope that won't be a problem for you.

Yep. My sons played ball, so I'm way familiar with Burpee's. LOL *complain, complain, complain* LOL

I came home and stretched it and worked it out... it will be better soon. We will see tomorrow. :mrgreen:
 
Is your foot doing any better? I hope it is. Injuries suck!

Oh yes, thank you. It had the decency to heal something like 1-2 months ago. There's always something. Lately it seems to be a tendon around my left elbow.

Curls piss it off, it seems.
 
Had to take some time off due to the board, but will be hitting the weights again on Monday. [emoji16][emoji16][emoji16]


20Mar20
Bench
5 @ 170

5 @ 200

5 @ 225

5x5 @ 170

OHP 5x10 @ 115

Dumbell rows 5x10 @ 60



19Mar20
Deadlift

5 @ 225

5 @ 240

5+ @ 275

5x5 @ 225

Squat: 5x10 @ 160



17Mar20
OHP

10 @ 105

5 @ 120

5 @ 145

5x5 @ 105

Bench: 5x10 @ 135


09Mar20
Bench

5 @ 170

3 @ 190

1+ @ 225 (did 5)

5x5 @ 215

OHP 5x10 @ 115

Dumbell rows 5x10 @ 60

Sent from my SM-A305N using Tapatalk
 
Wow! I know you're in the service, but, wow!

I'm on a good powerlifting plan. (Boring But Big 3-Month Challenge | T Nation) Started out on a 5x5 and went to a Boring But Big. I may purchase the book 5-3-1 Forever so I can keep lifting heavy. I've gained like 25 lbs since I've been in Korea and am finally the weight I want to be: a clean 200! :):)
 
I find leg day to be annoying.

Deadlift
Warmup/form reminder: 6 reps @ 155lb
Warmup/form reminder: 4 reps @ 225lb
4 sets of 4 reps @ 325lb
4 sets of 4 reps @ 315lb

Lunges
1 set of 4 w/ 20lb in each hand
3 sets of 6 w/ 42.5lb in each hand
 
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I normally wake up at 4:53 am and then walk about 5k's in the morning and then run ten hills each about 200 meters long (sprint - 48 years old ex track runner so not bad but probably still kinda pathetic.) I hurt my foot a few days ago so instead of the running I do the walk and then bike about 5k's trying to sprint the hills on my course. It sucks. Hurting my foot was terrible but it should be better in the next few weeks.
 
Ok, I'm not going to make this my personal blog. Perhaps will check in once a month/couple of months, perhaps not. Today was upper body day. Everything mentioned is a free weight exercise. In circuits 1 and 2, the only rest is ~30 seconds inbetween sets of weighted dips. In Circuit 3, there's also ~30 seconds between each pass through the circuit The goal is for it to be a borderline cardio workout as well as strength.

Every set is to failure and the reps listed are the amount managed on the first set. Usually drops by a rep, sometimes two, on the third pass through a given circuit.


Warm up

One hand curls: 30lb dumbbells, 8 reps
One-hand rows: 50lb dumbbell, 6 reps
Slow lateral raises: 15lb dumbbells, 4 reps up from the sides, then change grip to holding in front of me and 4 more reps raising arms in front of me. Bar always parallel with ground.
10 dips
Weighted dips (dips belt+plates)*: 1 set of four reps at 135lb (I weigh ~195lb)

Circuit 1

Two-handed curls: 138.5lb 6 reps
One-hand rows: 82.5lb 5 reps
Lateral raises: 22.5lb 8 reps
Weighted dips: 175lb on the dip belt, 3 sets of 2 reps each.

Repeat 2x, with modification:
- after two-hand curls, one-hand 30lb curls to failure (~6 reps) w/ no rest between the two types.
- One-hand rows, main set immediately followed by one-hand rows at 50lbs to failure (~6 reps)

Circuit 2

Skullcrushers (2 hands): 132.5lb, 5 reps
Flys: 62.5lb/hand, 7 reps
Reverse flys: 20lb/hand, 6 reps immediately followed by 15lb 2 reps
Horizontal pull-ups: 5 reps
Weighted dips: 135lb on belt, 3 sets of 2 reps each
Horizontal pull-ups: 4 reps

Repeat 2x, with modification:
- Immediately after skullrushers, I don’t know how to describe it, but a one-hand similar motion w/ 20lb in hand to failure, except braced against the bench instead of lying on it (so weight is extended/raised behind me until parallel w/ ground). High reps.


Circuit 3


Two-hand shrugs warmup, 135lb 8 reps, brief rest, then:


Two-hand shrugs: 175lb 6 reps
Horizontal Pull-ups: 4 reps
Weighted dips: 135lb on belt, 2 sets of 2 reps each
Two-hand shrugs: 175lb 6 reps
Horizontal Pull-ups: 4 reps

Repeat 2x, with modification:
- On third repetition, shrugs drop to 155lb


Optional Circuit 4 (if a lot of time available):


Alternate unweighted dips and horizontal pull-ups until I cannot complete a full unweighted dips. Alternate between them with only 5 seconds rest.



*ie:
Robot Check
(It goes to the one I currently use))
 
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I'm on a good powerlifting plan. (Boring But Big 3-Month Challenge | T Nation) Started out on a 5x5 and went to a Boring But Big. I may purchase the book 5-3-1 Forever so I can keep lifting heavy. I've gained like 25 lbs since I've been in Korea and am finally the weight I want to be: a clean 200! :):)

Nice! Congrats on achieving your goal! That's awesomeness. :) I haven't heard of the book. I need to look it up. :)
 
I normally wake up at 4:53 am and then walk about 5k's in the morning and then run ten hills each about 200 meters long (sprint - 48 years old ex track runner so not bad but probably still kinda pathetic.) I hurt my foot a few days ago so instead of the running I do the walk and then bike about 5k's trying to sprint the hills on my course. It sucks. Hurting my foot was terrible but it should be better in the next few weeks.

Take it easy so the foot heals!
 
Take it easy so the foot heals!

I have been... just walking and then come home to bike. I learned to let things heal finally, after about 45 years a few years ago. Tired of chronic injuries... even though it is inevitable now with all of my past injuries...I don't need any more. What do you do for exercise in today's lock down day and age?
 
I have been... just walking and then come home to bike. I learned to let things heal finally, after about 45 years a few years ago. Tired of chronic injuries... even though it is inevitable now with all of my past injuries...I don't need any more. What do you do for exercise in today's lock down day and age?

Yeah, age has a way of making ya slow down and respect your body a bit more. :)

Running. On the tread, using a bowflex now and again and walking my dogs, while social distancing. ;) I've been increasing the run to 3 1/2 miles with more regularity. Or going for 40 minutes. Feels really good.
 
Yeah, age has a way of making ya slow down and respect your body a bit more. :)

Running. On the tread, using a bowflex now and again and walking my dogs, while social distancing. ;) I've been increasing the run to 3 1/2 miles with more regularity. Or going for 40 minutes. Feels really good.

I bet... keep it going! :)
 
Yeah, age has a way of making ya slow down and respect your body a bit more. :)

Not me... I get more aggressive as I get older....!!!!!



Just joking... I have to look at my feet as I go quickly down stairs now.... and think about making a jump over a small stream, thinking, can I make this? makes me sad... :(
 
Not me... I get more aggressive as I get older....!!!!!



Just joking... I have to look at my feet as I go quickly down stairs now.... and think about making a jump over a small stream, thinking, can I make this? makes me sad... :(

I hear ya. I think part of it, for me, is the realization of the consequences if you miss. After watching my elders biff it and get injured, I take being careful more seriously. It's not fun. Wrecks spontaneity and my need to want to move quickly. LOL
 
I hear ya. I think part of it, for me, is the realization of the consequences if you miss. After watching my elders biff it and get injured, I take being careful more seriously. It's not fun. Wrecks spontaneity and my need to want to move quickly. LOL

I didn't need to get older to learn about the consequences of a biff... I broke my back in two places, my collar bone, my right ankle, my right elbow twice, three ribs, three fingers, one twice, five dislocated shoulders, three concussions, one serious, a broken left heel, untold twisted and spranged joints and ligaments, a stingray slash through my right foot, numerous muscle pulls and strains and don't get me started on the rattlesnakes and bears that I have encountered... rest assured... sitting back and chilling out and BEING CAREFUL now is something that I enjoy!

Going mountain biking or watching Shrek...

Shrek!!!

:lol:
 
I normally wake up at 4:53 am and then walk about 5k's in the morning and then run ten hills each about 200 meters long (sprint - 48 years old ex track runner so not bad but probably still kinda pathetic.) I hurt my foot a few days ago so instead of the running I do the walk and then bike about 5k's trying to sprint the hills on my course. It sucks. Hurting my foot was terrible but it should be better in the next few weeks.

I had that problem for a couple months at least. It was on the top of my foot, on the top of the arch...about an inch from the ankle. No idea what I did, but it had me limping around for a couple weeks, then wincing for six more.

I have been... just walking and then come home to bike. I learned to let things heal finally, after about 45 years a few years ago. Tired of chronic injuries... even though it is inevitable now with all of my past injuries...I don't need any more. What do you do for exercise in today's lock down day and age?

I'm still stupid about it. If I can work through it, I work through it. I only lay off if it feels like I'm inviting further, more serious injury.

Apart from the limping period, I was running/lifting on the hurt foot. It went away eventually. Might not have been wise (ie, if it was a precursor to stress fracture. Fortunately it wasn't)
 
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I had that problem for a couple months at least. It was on the top of my foot, on the top of the arch...about an inch from the ankle. No idea what I did, but it had me limping around for a couple weeks, then wincing for six more.



I'm still stupid about it. If I can work through it, I work through it. I only lay off if it feels like I'm inviting further, more serious injury.

Apart from the limping period, I was running/lifting on the hurt foot. It went away eventually. Might not have been wise (ie, if it was a precursor to stress fracture. Fortunately it wasn't)

Same here for the most part... I am still walking even though it hurts the foot... but not sprinting hills til it gets better. Almost there.
 
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