• This is a political forum that is non-biased/non-partisan and treats every person's position on topics equally. This debate forum is not aligned to any political party. In today's politics, many ideas are split between and even within all the political parties. Often we find ourselves agreeing on one platform but some topics break our mold. We are here to discuss them in a civil political debate. If this is your first visit to our political forums, be sure to check out the RULES. Registering for debate politics is necessary before posting. Register today to participate - it's free!

Daily exercise log

since the stay at home order, i notice that my life has become a lot more sedentary. where i was hitting 12k steps a day, i'm now averaging in the 5 to 6k range. i was authorized to be onsite the other day and clocked like 17k steps. today was a resupply day, so i am close to 10k.
 
13Apr20

Squats

3 @ 185

3 @ 215

5 @ 240

5x5 @ 185

Deadlift: 5x10 @ 190

Stationary bike cardio: 30 mins

Calf raises: 5x15 @ 70


11Apr20

Bench

3 @ 185

3 @ 225

3 @ 235

5x5 @ 185

OHP: 5x10 @ 95

Dumbbell rows 5x10 @ 65


09Apr20

Deadlift

3 @ 225

3 @ 245

3 @ 315

5x5 @ 225

Squat: 5x10 @ 160



08Apr20

OHP

3 @ 115

3 @ 135

3+ @ 145

5x5 @ 145

Bench: 5x10 @ 155

30 mins of cardio on a stationary bike. 1 minute fast as I can, 1 minute slow



06Apr20

Squat

5 @ 185

5 @ 200

6 @ 225

5x5 @ 185

Deadlift: 5x10 @ 190

Dumbbell calf raises: 5x15 @ 65




03Apr20

Bench

5 @ 185

5 @ 200

5 @ 225

5x5 @ 170

OHP 5x10 @ 95

Dumbell rows 5x10 @ 65



02Apr20

Deadlift

5 @ 205

5 @ 240

5+ @ 275

5x5 @ 205

Squat: 5x10 @ 160


30Mar20
OHP

5 @ 100

5 @ 115

5+ @ 135

5x5 @ 115

Bench: 5x10 @ 155

5x10 Chin ups

Sent from my SM-A305N using Tapatalk
 
Well, that was quick progress (perhaps because I'm finally managing enough to stuff enough food and protein in my face every day).

Bumped my first four two-rep dips sets up to 200lb around the waist (and I now weigh right around 200 even), so 400lb total press. Next five sets with 185 on the belt. Next 13 with 150.

Hit 8 reps on my first two-arm curl set (138.5), so that's going up to 142.5 next time.



And now I'm hungry as hell.
 
Did some short intervals today. Was in pain, but also it started to rain. Probably gonna go back to a 5x5 plan and run 3 miles or so on my non lift days.


01May20

Squat

5 @ 225

3 @ 240

3 @ 265

5x5 @ 225

Deadlift 2x5 @ 275


30Apr20

Bench

5 @ 210

3 @ 235

2 @ 260

5x5 @ 210

OHP: 5x10 @ 95

Dumbbell bent over rows: 3x15 @ 65



28Apr20

Deadlift

5 @ 255

3 @ 285

3 @ 315

5x5 @ 255

Squats 5x10 @ 160


27Apr20

OHP

5 @ 135

3 @ 140

3 @ 155

5x5 @ 135

Bench 5x10 @ 155

Pull ups 5x10

Low impact cardio on stationary bike, 1 minute fast, 1 minute slow




20Apr20

Squat

5 @ 205

3 @ 225

3 @ 250

5x5 @ 205

Deadlift 5x5 @ 225


18Apr20

Bench

5 @ 195

3 @ 220

2 @ 250

5x5 @ 195

OHP: 5x10 @ 95

Dumbbell rows: 5x10 @ 70



15Apr20

Deadlift

5 @ 245

3 @ 275

1+ @ 315

5x5 @ 245

Squat: 5x10 @ 160



14Apr20

OHP

5 @ 115

3 @ 135

5 @ 155

5x5 @ 115

Bench: 5x10 @ 155

Pull ups 5x10

Sent from my SM-A305N using Tapatalk
 
Minimal changes.

Now, all first 9 sets of dips are with 200lb around the waist, the next 12-15 with 160lb extra.
 
Doing a rebuild and been cutting weight. Went from 212 to 202 in a month.

12Jun20

Bench 5x5 @ 205

OHP 5x5 @ 140

Leg tucks 3x10


10Jun20

Deadlift 5x5 @ 185

Squat 5x5 @ 235

Calf raises 5x20 @ 135


08Jun20

Bench 5x5 @ 190

OHP 5x5 @ 140

Pull ups 3x10


03Jun20

Deadlift: 5x5 @ 275

Squat: 5x5 @ 225

Calf raises 3x25 @ 75


01Jun20

Bench 5x5 @ 185

OHP 5x5 @ 135

Bent Over Rows 5x5 @ 135


27May20

Deadlift 4x3 @ 300

Bench 5x5 @ 225

Calf raises 3x25 @ 70


19May20

5x5

Squats @ 245

OHP @ 145

Calf raises 3x20 @ 70


11May20

5x5

Squats @ 235

OHP @ 145

Calf raises 5x20 @ 70

Sent from my SM-A305N using Tapatalk
 
Did my 30 minutes walk today.
 
Resumed legs stuff after tweaking my foot again (on a run of all things).


Deadlift
1x6 @ 155
1x4 @ 225
6x4 @ 315


Forward Lunges

1x6 @ 40
2x6 @ 85
1x3 @ 130
1x3 @ 85
 
Messed up today with my squats. Didn't have my log with me and ended up squatting lighter. [emoji26][emoji26][emoji26]


16Jul20

Squat 5x5 @ 220

Deadlift 1x5 @ 300

Barbell calf raises 4x25 @ 75



14Jul20

Bench 5x5 @ 220

OHP 5x5 @ 140

Bent Over Rows 5x5 @ 140


09Jul20

Squat 5x5 235

Deadlift 2x5 290

Calf raises 5x15 @ 225

Leg press 3x10 @ 225



07Jul20

Bench 5x5 205

OHP 5x5 135

45 lb farmers carry, 4 laps

5x10 T push ups



30Jun20

Bench 5x5 @ 205

OHP 3x5 @ 135

Kettlebell Swings

Pull ups 3x10


12Jun20

Bench 5x5 @ 205

OHP 5x5 @ 140

Leg tucks 3x10


10Jun20

Deadlift 5x5 @ 285

Squat 5x5 @ 235

Calf raises 5x20 @ 135



Sent from my SM-A305N using Tapatalk
 
I've had to drop skullcrushers from 142.5 to 132.5. Something is bugging my left shoulder, in the joint. Tendons and muscles around it do not hurt. But it feels sort of strained, sort of not. As if my left arm does not want to fully engage the tricep during the first half of the motion. Which seems weird to me because absolutely no other exercise is impacted, including dips, which put quite a bit of strain on the shoulders.

It's not really pain. I mean, there's a little bit of discomfort but nothing meaningful, and certainly not that you're about to injure yourself seriously if you don't lay off now. I'm not sure how to describe it. It feels like it "doesn't want" to fully engage.... I dunno.

And it's been that way for maybe a month. Taking a week off helped a bit, but then, I can't keep doing that without backsliding.
 
Anyway

Deadlift

1x6 @ 175
1X4 @ 225
2x4 @ 335
2x4 @ 325
2x4 @ 315


Forward lunges

1x6 @ 22.5lb/hand
1x4 @ 62.5lb/hand
3x6 @ 42.5lb/hand



Bah, why haven't I been doing those standing calf raises Invisible just mentioned? Derp. I need to look into a wider range of free weight leg exercises. Don't have a squat rack and don't really have room for it, unless I wanted to pile parts of the basement to the ceiling.
 
Deadlift

1x6 @ 175
1X4 @ 225
2x4 @ 340
2x4 @ 335
2x4 @ 330

Starting to nudge it up again. I hadn't done deadlifts for a very long time before I restarted. Needed to make sure I had posture down, etc. It's no good injuring your back.



Forward lunges

1x6 @ 22.5lb/hand
1x4 @ 62.5lb/hand
3x6 @ 42.5lb/hand


Calf raises

2x8 @ 150lb
2x8 @ 100lb
 
Minimal changes.

Now, all first 9 sets of dips are with 200lb around the waist, the next 12-15 with 160lb extra.

Replaced. Day one. First Circuit: extended to five circuits. Followed by 2 third circuits.

S1-8: 210lb added.
S9-13: 185lb added
S14-17: 160lb added
S17-20: 150lb.



Day two: Second Circuit: extended to five circuits. Followed by 2 third circuits.

Dips weight dropped to 100lb extra, for higher rep sets.
 
Well, my feet seemed to have healed enough to resume proper running. (It was the meta-tarsel on my right foot, then due to over-compensation whatever the same structure is on the left side of my left foot. Either tendons, bone, or both, were damaged.

I still feel a little pain walking around but not much. So as long as I don't overdo it . . .
 
Picked up one of these to supplement weighted dips, since I can't have my wife spotting me in the basement: Home Gym Resistance Training Workout Plan with Gorilla Bow – Gorilla Bow



Gotta get used to holding it steady, since resistance bands can wobble in ways that either a free weight bench or doing a dip does not generally allow. Thus, the first day I got it and the short bands, I tweaked a shoulder muscle since I'd already done a full upper work out. For about 2h in the afternoon while working, I'd periodically do a set of bench using the bow. One of the sets, I didn't pay enough attention and the bow wobbled. Nothing major, but it can happen. Had to lay off upper for a few days.

I only really use it for that, though there are any number of other exercises you can do.

If you want to use it for bench. You have to get the short bands. 90 Pound Gorilla Bow Short Resistance Band for Bench - Multi-Layer

Otherwise you don't get full resistance. (And even with short bands, it doesn't feel like full resistance until 1/2 way through the rep. Even then, it might still be a little lower, just based on the number of reps I can get on the bow vs. with various weighted dips.

The problem: they only have 90lb short bands, whereas they have 10, 20, 30, all the way to 100 lb long bands. Which is great if you are benching 90, 180, 270, or 360 as sets. But not so great if you aren't, since then you have to mix long and short bands. The long bands will only give partial resistance, so you're pretty much guessing at the true resistance.




They also say it's for deadlift, but I'm not so sure. In contrast with being able to do more reps at a high weight benching with the bow.......I can do more reps at higher weights free weight deadlifting than I can with the bow.

:shrug:
 
Last edited:
Well, my feet seemed to have healed enough to resume proper running. (It was the meta-tarsel on my right foot, then due to over-compensation whatever the same structure is on the left side of my left foot. Either tendons, bone, or both, were damaged.

I still feel a little pain walking around but not much. So as long as I don't overdo it . . .

unfortunately, what i thought was just turf toe appears to possibly be arthritis. i'm a bit young for it, but i'm looking into my options. i'm still fully mobile, thankfully. i'm thinking about looking into cortisone shots into my big toe joint, but if it's stupidly American health care system expensive and inconvenient, then i'll just deal with it. i'm going to ask about it next time i go in for a checkup.
 
my home office here is upstairs, so i got a lot of flights of stairs in. i'm in the twenties now, with some more to go. it's good for the legs.
 
unfortunately, what i thought was just turf toe appears to possibly be arthritis. i'm a bit young for it, but i'm looking into my options. i'm still fully mobile, thankfully. i'm thinking about looking into cortisone shots into my big toe joint, but if it's stupidly American health care system expensive and inconvenient, then i'll just deal with it. i'm going to ask about it next time i go in for a checkup.

Ack. That's no good.

I may end up in the same boat. My father's hip is starting to get pretty bad for him. He's mobile, but he moves more slowly on walks, etc.
 
Ack. That's no good.

I may end up in the same boat. My father's hip is starting to get pretty bad for him. He's mobile, but he moves more slowly on walks, etc.

I hear that hip replacement is a lot easier to recover from than knee replacement. I don't think that big toe joint replacement is as much of a thing, but i haven't looked it up. The good news is that I'm getting a bunch of miles out of my messed up toes. i switched to stiff boots to minimize overextension. i'm hoping that if i get cortisone shots, the joints might go down closer to normal so i can wear tennis shoes more comfortably. i know that there's antibody based therapy, but i'm not ready for that. it isn't that bad yet.
 
Another minor bump...

Deadlifts

4x4 @ 350
2x4 @ 315


Lunges
1x4 @ 20/hand
3x6 @ 42.5/hand


standing calf raise

4x10 @ 100
 
just hit 10k steps.
 
I now do 4 miles in 30 minutes on the treadmill. Looks like my injuries havent returned either. Woohoo! :cool:
 
Probably not the best idea, but I dragged my carcass out for a run. Managed ~6.5-7 minute/miles despite being under the weather.
 
Well, that's good. Whatever I did to tweak my right shoulder cleared up enough to resume weighted dips. It's always something . . .
 
Back
Top Bottom