At 58

[fittofattofit]

An oly trap bar for $40 ..... awesome bargain Ray! It's good to have the work gym available and my minimum criteria for being able to workout are bar, plates, bench and squat rack Luxury to have a Smith machine. Sounds like a good opportunity to save time as well as money

[pastorgbc]

An oly trap bar for $40 ..... awesome bargain Ray! It's good to have the work gym available and my minimum criteria for being able to workout are bar, plates, bench and squat rack Luxury to have a Smith machine. Sounds like a good opportunity to save time as well as money

The only downer is that the DBs max out at 75. I can work around that, though. Each of our buildings has a gym (one has a pool). A building about 12 miles from my office has DBs which go up to 100. It farther from my house as the crow flies, though.

[pastorgbc]

Wednesday, May 3rd

A very fun workout this morning. Everything felt strong. I had a great lather going by the time I finished everything.

The workout:

1a. T-bar rows - 2x8, four plates and chain; 2x4, five plates and chain; 2x2, five plates and a quarter, plus chains
1b. Front squats - 2x8, 135; 2x4, 185; 2x2, 205
1c. Dips - 6x20

2a. T bar rows - 4x12, three plates and chain
2b. Leg press - 4x15, five plates
2c. Seated BB overhead press - 1x8, 135; 1x4, 155; 1x8, 135; 1x2, 185

3a. Incline BB press - 1x12, 135; 1x4, 205; 1x8, 185; 1x2, 225
3b. Lat pulldown - 1x8, 150; 1x8, 165; 1x8, 180; 1x8, 195
3c. Leg curls - 4x8, 110

[raynerd]

Wednesday, May 3rd

A very fun workout this morning. Everything felt strong. I had a great lather going by the time I finished everything.

The workout:

1a. T-bar rows - 2x8, four plates and chain; 2x4, five plates and chain; 2x2, five plates and a quarter, plus chains
1b. Front squats - 2x8, 135; 2x4, 185; 2x2, 205
1c. Dips - 6x20

2a. T bar rows - 4x12, three plates and chain
2b. Leg press - 4x15, five plates
2c. Seated BB overhead press - 1x8, 135; 1x4, 155; 1x8, 135; 1x2, 185

3a. Incline BB press - 1x12, 135; 1x4, 205; 1x8, 185; 1x2, 225
3b. Lat pulldown - 1x8, 150; 1x8, 165; 1x8, 180; 1x8, 195
3c. Leg curls - 4x8, 110

Impressive workout Ray, destroyed the back with T-bars, 120 dips, front squats and legpress....
very nice!

[ptbrakefield]

NICE!! You continue to inspire... especially those dips. Between a weak strength/weight ratio and my shoulders, they are a no go at this time for me, but I hope to eventually get back to them.

Great job!!

[pastorgbc]

Friday, May 5th

Yesterday was a day of cardio. I found an app that had an HCIT workout. Interesting and a change of pace. I did the exercises (bodyweight, 7 minutes total) three times. Not bad. I then jogged for 30 minutes.

Today, I felt raring to go, so I loaded up the truck and moved to Beverly.

The workout:

1a. Trap bar deads - 1x8, 225; 2x6, 275; 2x4, 345; 2x2, 375
1b. Flat BB Bench - 1x6, 225; 1x6, 235; 2x4, 255; 2x2, 275
1c. Machine row - 6x12
1d. Reverse pec dec - 4x12

2a. Trap bar deads - 5x3, 305
2b. Incline Bench with Swiss bar - 1x12, 135; 1x8, 185; 1x6, 205; 1x8, 185; 1x4, 215
2c. Chins - 5x10
2d. Wide grip upright row - 5x12, 115

3a. Lat pulldowns - 1x8, 165; 1x8, 180; 1x6, 195
3b. Gironda lateral raises - 3x8, 25

[pastorgbc]

Monday, May 8th

Really good weekend. It was busy: We continue to make progress with the yard reclamation project. I ground some surface rust off of my garage access door and primed it. If we get a non-rainy day, I can paint that. We have a dumpster being delivered today, so I can get some junk out of the back and the garage. It could be fun.

I have identified the patio blocks I will be using. I will be ordering 200 square feet and installing a fire pit. If everything goes as planned, I will be getting a flat top outdoor grill, so I am planning some space for that as well. Things are coming together nicely. We just need a stretch of nice weather.

On Saturday, I did an HICT sequence three times, then followed it up with a nice intense session of Farmer's carries. Sunday was yard work a-go-go, with a three mile walk with Milo.

Today, it is back to the iron.

The workout:

1a. Flat BB Bench - 1x8, 245; 1x4, 265; 1x2, 275; 1x1, 295
1b. Squats - 2x8, 205; 2x4, 225; 2x2, 245
1c. Reverse Pec Dec/Neutral Close Grip pulldowns - 3x12, 110; 3x12, 150

2a. Seated BB overhead press - 1x8, 135; 1x4, 155; 1x8, 135; 1x2, 165
2b. SLDL - 4x10, 135
2c. Chins - 4x12

3a. Hammer strength, incline press - 1x12, 225; 1x12, 245; 1x8, 275; 1x6, 295
3b. Lat pulldowns - 1x8, 165; 1x8, 180; 2x8, 195
3c. Leg curls - 4x8, 110

[ptbrakefield]

I've been doing a lot of "yard work as exercise" type stuff lately. And... it really is, isn't it? I had hundreds of little limbs to pick up from storms and cutting down a dead tree (that EXPLODED when it hit the ground). If that isn't a great back and leg workout I don't know what is... strong numbers on the iron, as always...

[raynerd]

Impressive pressing all around Ray! Sounds like the yardio is going great and it's going to look amazing!

[pastorgbc]

Wednesday, May 10th

I did HICT and a 30 minute run yesterday. Today, weight lifting stuff.

The workout:

1a. Trap bar deads - 2x8, 275; 1x4, 325; 1x4, 345; 2x1, 425
1b. CGBP, Swiss Bar - 1x8, 185; 1x4, 225; 1x4, 245; 1x2, 275
1c. Machine Row - 5x12

2a. Trap bar deads - 3x8, 275
2b. Incline Bench, Swiss Bar - 1x8, 135; 1x4, 185; 1x8, 135; 1x4, 225; 1x2, 245
2c. Hammer strength row, close neutral grip - 1x8, 315; 1x8, 345; 1x8, 315; 1x4, 405; 1x8, 315; 1x4, 425

[bamazav]

Lots of good work happening in here and in the yard. Keep it up brother.

[pastorgbc]

Friday, May 12th

Next week, I will be joining the cross-fitters for a couple of sessions on Tuesday and Thursday. There is a woman at the gym who is going for her certification, and she asked me if I would join a couple of her practice classes. I am not sure why she asked me. Perhaps she want a chance to work on her CPR. Anyway, I will do my planned three day full body workouts, then join the cult for a couple of days. I was told it would be fun.

The workout:

1a. Flat BB Bench - 2x8, 235; 2x4, 255; 2x2, 275; 2x1, 295
1b. Front squats - 2x8, 135; 2x4, 185; 2x2, 225
1c. Reverse pec dec/Suppinated pulldowns - 3x12, 110; 3x12, 165

2a. Dips - 5x20
2b. One armed rows - 2x8, 110; 2x4, 120; 1x4, 130; 1x5, 130; 1x6, 130
2c. Leg curls - 5x8

[pastorgbc]

Monday, May 15th

Today is supposedly the end of the winter weather here in New England. Up into the 80s tomorrow. I very much looking forward to it.

We spoiled my wife yesterday. The kids gave her great presents, then we took her to dinner at her favorite place in Rhode Island, our old stomping grounds. I had to get the Calamari Siciliano, but the portions are so large, I could only eat half. I will pick at it the rest of the week.

I hammered out some HICT workouts, along with farmer's walks on Saturday and Sunday mornings. A little lower volume today as I want to be somewhat fresh when I work out with the cross-fitters tomorrow.

The workout:

1a. Flat BB Bench - 1x8, 240; 1x4, 255; 1x2, 275; 1x1, 300
1b. Reverse pec dec/Band face pulls - 3x12, 120/3x12
1c. Machine rows - 6x10

2a. Seated BB overhead press - 1x8, 135; 1x4, 155; 1x8, 140; 1x4, 170
2b. Wide neutral grip pulldowns - 1x8, 150; 1x8, 165; 1x8, 180; 1x8, 195; 2x6- 210
2c. Banded upright rows - 3x12

[pastorgbc]

Wednesday, May 17th

Yesterday's foray into the world of Crossfit was debacle. The group setting just did not work for me, and the chaos of people trying to move from station to station and space on the floor sapped my energy.

I did get to jump rope for the first time in a long time, as well do some broad jumps, but I was happy once it was finished.

Today's workout was a little light in overall volume and diversity, but it was fun.

The workout:

1a. Tap bar deads - 1x8, 255; 1x8, 305; 1x4, 325; 1x4, 345
1b. CGBP, Swiss bar - 1x8, 185; 1x8, 205; 1x4, 225; 1x2, 245; 1x2, 265

2a. Flat bench, Swiss bar - 1x12, 135; 1x12, 155; 1x12, 185; 1x12, 205
2b. Incline BB Iso Holds - 225, 12 seconds; 275, 12 seconds; 315, 10 seconds; 335, 8 seconds x2
2c. Lat pulldowns - 1x12, 150; 1x8, 165; 1x8, 160; 1x8, 195

[pastorgbc]

Thursday, May 18th

I dedicated today to legs. Nothing earth shattering.

The workout:

1. Squats - 2x8, 225; 2x4, 275; 2x2, 315; 2x1, 335

2a. Front squats - 3x8, 135
2b. SLDL - 3x8, 185

3a. Leg curls - 3x8, 110
3b. Standing toe raises - 3x15, 180

[pastorgbc]

Friday, May 19th

The great garage cleanout/patio project is in full swing. The dumpster has been on the property for two days and it is basically full. We are very close to the point where I can start to lay the bricks. I am excited to get the fire pit up, which will be where I start things.

I did pressing and back today. Deads tomorrow.

The workout:

1a. Flat BB Bench - 2x8, 240; 2x4, 255; 2x2, 275
1b. Lat pulldowns - 1x8, 165; 1x8, 180; 3x6, 210
1c. Reverse pec dec - 5x12, 110

2a. Seated overhead press - 1x8, 135; 1x4, 155; 1x8, 145; 1x2, 185
2b. Seated cable rows - 1x12, 180; 1x10, 210; 2x8, 225

3a. Seated hammer rows, overhand grip - 1x8, 315; 1x4, 405; 1x8, 335; 1x4, 405
3b. Dips - bodyweight - 4x20

[ptbrakefield]

Four more days of school, then I can spend the summer getting up early and working out. Working out at night is ok, and sometimes probably better, but I am a morning person and can't wait to have all summer to get up and get it done!!

Good work...

[pastorgbc]

Monday, May 22nd

You may not be able to out train poor nutrition, but I think you can out train lack of common sense.

I removed the pool liner and pool cover combo that had been sitting in the location where I took my pool down. They had been sitting there for a year. They did retain moisture and dirt. I had to move them about 20 yards to my dumpster, then hoist them three feet to get them into the back end of the dumpster. I decided to roll them up, drag them, then dead lift them into the dumpster.

The rolling up went fairly well. As I was dragging them, it started to occur to me this would be harder than I thought. I basically had to pull an end of the "sausage a few feet, then pull the other end, until I made it to the dumpster. I had to take a break between sets of pulls. Once at the dumpster, I realized I had 400 pounds or so of pool line sausage to pick up and roll into the dumpster. I dragged each end into the dumpster a few feet, then I gave it several all out efforts to get the body into the dumpster. When there are no handles or bars to grab, things get a little real. I did finally get it into the dumpster and could close the swinging door. My body was exhausted and filthy. I also had several knuckles busted open. I was done for the day.

I am guessing it would have been easier if I had cut it into pieces...

Today I did not do any legs or deads, but worked presses and back.

The workout:

1a. Flat BB Bench - 1x8, 245; 1x4, 260; 1x2, 275; 1x1, 295
1b. Lat pulldowns - 1x8, 165; 1x8, 180; 2x8, 195

2a. Seated overhead press - 1x8, 135; 1x4, 155; 1x8, 145; 1x4, 165
2b. Chins - 4x10

3a. Dips - 5x20
3b. Hammer strength rows - 1x8, 315; 1x4, 365; 1x8, 315; 1x4, 385

The workout

[ptbrakefield]

I've replaced two liners since we've been in our house with a pool, and both times I cut it into pieces. I can't imagine trying to move it any other way, though it seems like yours must have been a lot bigger than mine were. I count yardwork as a workout!!!

[pastorgbc]

I've replaced two liners since we've been in our house with a pool, and both times I cut it into pieces. I can't imagine trying to move it any other way, though it seems like yours must have been a lot bigger than mine were. I count yardwork as a workout!!!

It was a 24 foot above ground pool. I took it down last year, and was planning the patio for this spring. I kept the liner and cover in place over the sand to prevent it from becoming a litter box.

Cutting it would have been the way to go.

Yardwork is definitely a workout.

[pastorgbc]

Tuesday, May 24th

It is a beautiful morning here. I am working from home today, so it was nice to fry my legs at the gym this morning, then just come home and sit down at the computer with no hustle and bustle. The day is filled with conference calls, where I am mainly just listening.

Today was dedicated to legs.

The workout:

1. Squats - 2x8, 225; 2x4, 275; 2x2, 315; 2x1, 335

2a. Front squats - 3x8, 135
2b. SLDL - 3x8, 205

3a. Leg press - 1x15, 4 plates, 1x8, 5 plates; 1x15, 4 plates, 1x8, 6 plates
3b. Leg curls - 4x8, 110

[pastorgbc]

Wednesday, May 24th

The dumpster is gone. The patio/firepit materials will delivered on Friday.

Patio and firepit by Monday. It is my goal.

The workout:

1a. CGBP, Swiss bar - 1x8, 185; 1x4, 225; 1x2, 245; 1x1, 255
1b. Lat pulldowns, supinated/Chins - 3x8, 160/5x10
1c. Face pulls with bands - 5x12

2a. Incline Bench, Swiss Bar - 1x8, 185; 1x4, 205; 1x8, 185; cluster set 1x5, 225 (rack, 10 second pause between each rep), cluster set 1x3, 245
2b. One armed rows - 2x8, 110 with chain; 2x6, 120 with chain; 1x12, 100; 1x5, 130 with chain; 1x10, 100; 1x5, 130 with chain
2c. Standing toe raises - 5x15, 180

[pastorgbc]

Friday, May 26th

Despite the weather, yesterday was really a great day. I started out early in the morning with a great dead lift session, then yesterday we met my father-in-law down at Foxwoods, ate breakfast, then went over to the Nautilus submarine museum and toured the place. It really brought back some good memories about my time aboard the subs. I think my father-in-law really got a kick out of hearing me spin some sea stories.

Today, all of my patio/firepit materials are scheduled to arrive. It should be a fun weekend.

The workouts:

Thursday: Dead lift session
Trap bar deads - 1x8, 225; 1x8, 275; 1x4, 315; 1x4, 335; 1x2, 365; 1x2, 385; 1x1, 405; 1x1, 425

Friday, Upper body session
1a. Flat BB Bench - 2x8, 225; 2x4, 245; 2x2, 275; 1x1, 295; 1x1, 285
1b. Machine rows - 6x12
1c. Reverse pec decs - 6x12, 110

2a. Seated overhead press - 1x5, 135; 1x5, 155; 1x5, 165
2b. Chins - 5x10

3a. Dips - 5x20
3b. Wide neutral grip pulldowns - 1x8, 165; 1x8, 180; 1x8, 195; 1x6, 210; 1x5, 225
3c. Stiff armed pulldowns - 3x8, 75

[pastorgbc]

Tuesday, May 30th

No workouts this weekend. Well, at least not in the gym. I built my firepit, and laid all of my patio bricks this weekend. I need to lay 152 bricks when it was all said and done. Each brick was 16x16x1.5 inches. They weighed in at around 36 pounds each. I had to carry them from the pallet to the patio pit about 20 yards, so it was a fun workout. Early on, I was carrying every other one overhead, but that stopped when I got to about number 50. By the time I finished early Monday morning, I was pooped, My back was bit sore, and my hands worn out.

Now the beautification begins. I am going to be building a bench out of cinder blocks and 4x4s. I am also going to build a cinder block planting wall to grow herbs and hot peppers. That takes place this weekend.

Today, I hit some upper body, but took it easy on my back.

The workout:

1a. Flat BB Bench - 1x8, 245; 1x4, 260; 1x2, 280; 1x1, 295
1b. Close grip neutral pulldowns - 1x8, 165; 1x8, 180; 2x8, 195
1c. Face pulls with band - 4x12

2a. Seated BB overhead press - 1x10, 135; 1x5, 155; 1x8, 145; 1x2, 185
2b. Wide grip pulldowns - 4x8, 180
2c. Upright row with band - 4x12

3a. Dips - 4x20
3b. Standing toe raises - 1x15, 150; 1x8, 195; 1x15, 150; 1x8, 210
3b. Curls with band - 4x12

[Cantplankwell]

The bricks: that is an excellent work out, you shifted 2.5 tons by hand. Its sort of conditioning thing. Make sure you post some pictures of the firepit, I live in town so they wont let me build one. If I lived on a rural lot it would be a central item in a backyard patio. Love DIY masonry and stone work and stuff like that

[pastorgbc]

The bricks: that is an excellent work out, you shifted 2.5 tons by hand. Its sort of conditioning thing. Make sure you post some pictures of the firepit, I live in town so they wont let me build one. If I lived on a rural lot it would be a central item in a backyard patio. Love DIY masonry and stone work and stuff like that

I'll try to get some pix up. I am usually horrible at posting them.

Ray

[pastorgbc]

Wednesday, May 31st

I placed leveling sand in all the spaces on the patio yesterday evening. I let it sit over night, and I will see if I need to add any more before I hose the patio down. I am liking the way it looks.

Today was dedicated to legs. I felt good with everything.

The workout:

1. Squats - 2x8, 225; 2x4, 275; 2x2, 315; 2x1, 335

2a. Front squats - 3x8, 135
2b. SLDL - 3x8, 205

Leg press - 1x15, 5 plates; 1x8, 6 plates; 1x15, 5 plates; 1x6, 7 plates

[pastorgbc]

Thursday, June 1

New month. I hope summer finally get here.

Back focus today. I will hit chest/shoulders tomorrow, with deads and legs on Saturday.

The workout:

1a. Pendlay Row - 2x8, 185; 2x6, 205; 2x4, 225; 2x2, 245
1b. Band pull-a-parts - 6x12
1c. One armed overhead press - 6x8, 45 pounds

2a. Yates Row - 3x8, 205
2b. Stiff arm pulldowns - 3x12, 60

3. One armed db rows with purple band - 4x5, 130

4. Lat pulldowns - 1x8, 165; 1x8, 180; 1x8, 195; 1x4, 210

[pastorgbc]

Friday, June 2nd

The patio project continues this weekend. I will be installing the edging restraints, building a bench and a planter from cinder blocks, and assembling quite a bit of patio furniture. First fire in the fire pit is scheduled for tomorrow evening.

I hit the chest and shoulders nice a hard today. Deads and legs tomorrow.

The workout:

1a. Flat BB Bench - 2x8, 225; 2x4, 255; 2x2, 275; 2x1, 295
1b. Reverse pec dec - 5x12, 110
1c. Face pulls with band - 5x12

2a. Hammer strength incline press - 2x12, 205; 1x8, 255; 1x4, 305; 1x8, 265; 1x4, 325
2b. Upright row with band - 5x12
2c. Gironda lateral raises - 5x8, 25

3a. Dips 4x20
3b. Curls with band - 4x12
3c. Standing toe raises - 1x30, 135; 1x24, 150; 1x15, 180; 1x12, 195 - I repositioned toes at divisors of three.

[raynerd]

Monster chest and shoulder work Ray! Patio progress sounds good, enjoy the fire!