Bronzebird's Roost, tribulations of a beginner at 47

[Bronzebird]

Went for a walk with the misses and the dog to our local school and did my pullups on the monkey bars...did rest of WO at home.

Pullups 6 sets x 5 reps each = 30 total

db Bent over rows
45 pounds each side x 10, 15, 15, 12, 12, 12 (6 sets)

bb Good Mornings
Bar only 12 lbs. x 25 reps
32 lbs x 15 reps
52 lbs x 15 reps

bb Straight Leg Dead Lift
52 lbs x 15, 15, 15 (3 sets)

db Shrugs
45 lbs each side x 10, 10, 10 (3 sets)

[Bronzebird]

Warm Up behind-the-neck military presses
set 1- 52 pounds x 15
2- 52 pounds x 15

Set 1- 72 pounds x 9
2- 72 pounds x 8
3- 72 pounds x 8
4- 72 pounds x 8
5- 72 pounds x 8
6- 72 pounds x 5

seated dumbbell presses
set 1- 30 pounds x 10
2- 30 pounds x 10
3- 30 pounds x 8


Side lateral raises
set 1- 15 pounds x 10
set 2- 15 pounds x 10
set 3- 15 pounds x 10

Front delt raises
set 1- 15 pounds x 10
set 2- 15 pounds x 15
set 3- 15 pounds x 20

Straight-One arm bent over rear delt/tri kick backs
1- 20 pounds x 15 reps
2- 20 pounds x 15 reps
3- 20 pounds x 15 reps
Shoulders are screaming now...

Bent over rear delt lateral raises
set 1- 10 pounds x 15 reps (hold for one count on all reps)
2- 15 pounds x 12 reps
3- 15 pounds x 12 reps
4- 15 pounds x 12 reps

Semi-bent over rear delt lateral raises (45 degree bend)
1- 15 pounds x 12 reps
2- 15 pounds x 12 reps
3- 15 pounds x 12 reps
Yep...little more progress and alot more pain!

[Bronzebird]

10:40AM
Dips bw x 10, 10, 10, 5, 8, 6 (60 seconds rest)

Cable Curls
1- 8 plates x 10 reps
2- 10 plates x 10 reps
3- 10 plates x 10 reps
4- 10 plates x 10 reps
5- 10 plates x 10 reps
6- 10 plates x 10 reps
Torrent Post WO drink

6PM Did not feel the AM WO was enough challenge
Concentration Curls
set 1- 25# x 15
2- 30# x 10
3- 30# x 10
4- 30# x 10
5- 30# x 10
6- 30# x 8

Seated Overhead tri extensions
set 1- 45# x 10
Elbows felt tired so I quit!

[Bronzebird]

Family get together today. I'll show up after work. Look forward to a cheat day of eats! No junk just new variety!

[Bronzebird]

Home WO
Went slow with 90 degree bend at knee with 60pounds plus the 12#bar.
set 1 x 72 pounds x 25 reps, HR 130, 90 second rest
set 2 x 25 reps, HR 139, 2 minute rest on all
set 3 x 25 reps, HR 145
set 4 x 25 reps, HR 145
set 5 x 25 reps, HR 147
set 6 x 25 reps, HR 158 (final set was exploded Up which was a much faster pace and tax...notice heart rate!)
Time to get ready for work and glad I busted a sweat today!

[Bronzebird]

I missed my morning WO because my wife bought a backyard swing last night and it was on my things to do list before I go surfing Oregon's coast on Thursday. The damn thing is a time consuming pain. Spent 3 hours and still need to asymble the canopy.
I did 250 pushups during 25 minutes of oprotunity at work. Drank Muscle Milk protien before and Torrent post WO drink. My goal was 300.
Set 1- 25 push ups
2- 25 push up
sets 3-20 were in reps of 10.
I think if I had more time I could have burned out at 500 in one hour. The point of today's WO was to do something instead of missing a whole day on nothing. Heart Rate of 135 at 250 count on push ups.

[Leaf_Longbottom]

Hey brudda,

readin up on your work...back is looking good. Keep your flex on! Im going to get mine on right now.

[Bronzebird]

Man I'm getting freaking sore throat like a summer cold is comming on and I'm going on vacation on the 10th. I need to shake this! I have plans to go Surfing tomorrow? Rest or Play...I'll sleep on it

DOMS from pushups are kicking in and I'm smiling

[Bronzebird]

Originally Posted by Leaf_Longbottom

Hey brudda,

readin up on your work...back is looking good. Keep your flex on! Im going to get mine on right now.

The 5 day split routine is working for me now. I've been adding reps and weight on all exercies. I have MORE pullups to do today, Back-day.

[Bronzebird]

Being on the edge of vacation, I decided to chill in the crib and eat some chicken and wild rice soup, carne asada beef, beans, and rice, Almonds, Grapes, Muscle Milk protein, Animal Pak vitamins, Shock Therapy around 5PM, One scoop of Muscle Tech Halo, more almonds, 4 eggs and 4 tablespoons of Chorizo beef.
I'm hankering for a whopper and will settle for a Tuna steak and Picodigailo. Which means more work for today...
Could only muster the energy to bust out 4 sets of 15 reps with 25 pounds on the db Concentration curls. Time to force myself to eat at 10PM pacific standard.

[Bronzebird]

Damn this cold...Wed=sore throat, Thursday= sore throat and snot nose, Friday= snot nose and slight coughing.
I'm trying to stay positive with biceps yesterday and weak shoulder wo today. Again my motto is a little is better than none!

15 pound db shoulder press
6 sets x 15 reps each

Happy Fourth and I feel independently sick

[Bronzebird]

Went to work and wish I did not.

[Leaf_Longbottom]

Time to get back on track....hope you feel better. You gotta get your pump going for holidays! Just came back from mine.

[Bronzebird]

Feeling like this cold is on the way out of my chest. I cut the grass today and feel ok. So I'll see if I can muster some dips or pullups at work. I've been eating alot of chicken noodle soup and eggs, oatmeal, shredded wheat, peanut butter, almonds, grapes, and H2o. Weight is down one pound and I'm glad it was not more!! 189lbs

Update 11:18PM Pacific Std: Did 6 sets of dips BWx10 each.

[Bronzebird]

Nagging cough and dry throat is pissing me off! Vacation plans have already changed because of my health. Puget Sound Scuba diving is canceled for my first leg of vacation visiting relatives in Seattle...

[Bronzebird]

Finally got back in the gym today and did chest and Lats.

Incline Hammer machine- 8 pounds preloaded at handles
1- 98# x 10
2- 180 x 10
3- 208 x 8 (PR!)
4- 208 x 5 (first time hitting another set at this weight!)
5- 208 x 2.5 (super slow 12 count return and BURN!)
6- 188 x 3 (return and burn)
7- 140 x 6 (R&B)
8- 140 x 5 (ditto)
9- 140 x 5 ( )
10-110 x 7 .

Gave the Cable wide grip pull downs a shot
1- 120 x 15 (little shaky)
2- 120 x 12 (fair burn)
3- 120 x 8 (pain in left shoulder?) finished early was a surprise...
Surfing may have stressed something in the shoulder? (paddling hard)

Did me supps after breakfast had the Animal Pak vitamins, Shock Therapy 45 min before WO, Torrent sips during and after WO, Anabolic Halo post WO, Cottage Cheese and pineapple snack, Steaks are a grilling with Broccoli, and a little something before bed (Almonds and shredded wheat)

[Bronzebird]

Before leaving Seattle this morning around 11:30 I was helping my Dad work on his beginner routine. We walked over to the school and hit the chin up bar and hammer grip chins and low Austrailan pull ups. Worked on some push ups trying to motivate him to tag along during TV commercials. Then I left and one hour and fifteen minutes later I went swimming in the Toutle River off of Interstate-5 at Toutle River Park. Its just a big sand bar on a bend. There was a rope swing that intrduced me to the water. Floated down stream 4 times and did the swing twice. Time to drive to my buddy's apartment in Portland and visit. We went to his exercise room that had a funky universal cable machine. Everthing worked but the plates were not marked in poundage. I encouraged him to make a routine and keep a log. He has not seen me in a year and was surprised that I had gotten wider in the shoulders and arms. (cool)
Then drove home and the tempature hit 100 degrees and I needed to get a workout in to blow some driving restlessness out of my mind. I did curls in our little 3'x10' round pool. (cool)
Then got the wife to take some pictures for progress, yes I was pumped from the water curls on the blue water wart! (see pic)
6 sets x 15 reps single are waterball curls

[Bronzebird]

Life fitness warm up- 5 min. stress test, level 7, RPM75-80, HR 163, score 33 which is average.
Olympic power rack no cage
1- 45# x 25 reps
2- 135# x 20 reps
3- 225# x 9
4- 225# x 10

Leg press
1- 90# x 20 reps
2- 180# x 20 reps
3- 225# x 9 reps
4- 225# x 10 reps

Leg curl hams
1- 90# x 15
2- 110# x 8
3- 90# x 10

Knee extensions quads
1- 90# x 10 reps
2- 90# x 10 reps
3- 90# x 10 reps

No calf raises will add on Tuesday chest day.
Overall my stats are down at least 25% on legs. Disappointed at the loss however the upper body has kept the gains from pre summer cold.

[Bronzebird]

It was a sad day and a day of love. RIP Aspen

The sharing of his pictures on the forum provided some outlet of grief, love, and healing.

[Bronzebird]

Did a compound exercise that blasted my endurance and recovery.

Push Ups

1- 15 x body weight
2- 15 x bw
3- 15 x bw
4- 15 x bw
5- 15 x bw
6- 15 x bw
7- 10 x bw
8- 10 x bw
9- 10 x bw
10-10 x bw
11-10 x bw
12-10 x bw
13-10 x bw
14-10 x bw
15-10 x bw
16-10 x bw
17-10 x bw
18-10 x bw
19-10 x bw
20-10 x bw
21-10 x bw
22-11 x bw
Total Time 29 miniutes 50 seconds for 251 reps. 300 is my PR...

[Bronzebird]

Just walked a couple of beaches with the misses. Sand and dune walking is not cardio but it does work some new muscles. We walked 30 minutes along the water loose sand one direction and 30 minutes back via the dune trails. Went to Lincoln City at Siletz spit, and Newport South Beach. Two hours of beach combing. And miles of tourist store front and excursions.

[Bronzebird]

Went for a 5 mile bike ride with the misses. Went to a park and did some pull ups on straight bar.
1- 6 x bw
2- 6 x bw
3- 6 x bw
4- 6 x bw
5- 3 x bw
No pain in left shoulder...Nice! I'm glad my wife loves me

Then came home and did some bent over rows with db's
1- 45 pounds x 15 reps
2- 45 pounds x 15 reps
3- 45 pounds x 15 reps
4- 45 pounds x 15 reps
5- 45 pounds x 15 reps
6- 45 pounds x 15 reps
7- 45 pounds x 15 reps
Extra set today!
Still hoovering at 189 and lost that dadburn lb when I twas sick for a few days. I ate a dozen chocolate dough nuts yesterday as a binge and FTW for a day while my dog is getting his wings!

[Bronzebird]

Went to the dump and got rid of rugs and some of Aspen's stuff. Then we took the 2004 Skidoo GTI out to Willamete River for an hour. Cops on the river were checking everybody for licenses and safety gear. I felt wierd they did not question us about anything...must have that responsible old man look? (lol)
Watch UFC on Spike TV and did some concentration curls for about 30 minutes.
1- 25 pounds x 15 reps
2- 25 pounds x 15 reps
3- 25 pounds x 15 reps
4- 25 pounds x 15 reps
5- 25 pounds x 15 reps
6- 25 pounds x 25 reps (no assist on right arm, assisted left on last 8 reps)
Left side is slowly catching the right with pushing past failure. If I catch up soon then I guess assisted reps past failure should produce results on both arms? Just thinking out lound...
Today was a tear free day posting reps on the Aspen thread. God Bless us all.

[Bronzebird]

Sunday was almost 90 degrees and we went for a walk at Hugh's Water Garden in Wilsonville, Or. We got home around 3:30 and I was Paddling on my six foot surf board in our ten foot mini pool. Board strap secured to a patio beam. I'm thinking of tying the strap to my ankle for better board stability. It was a little squirrelly with the tail being pulled. Water was 74 degrees and a was a nice compound exercise overall. I usually surf with a wet suit and has 5mm of padding on chest and ribs. Well I have a protruding rib from an auto accident that busted me up over a decade ago. Funny how the pain of bruising the soft tissue by laying on a fiberglass board can trigger these distant memories. I'm not done with the board in the pool and may need a neoprene deck on the board? I love the burn in the shoulders and lats!

[Bronzebird]

Deep Squats with db's hanging low. Basically the db's touch the ground on first 3 sets then a foot off the ground for the last 3 sets. Heart rate was running high just like cardio...Thats why i do not do cardio on my off days. The old ticker needs a break too!
sets 1 through 6, 25 pounds each side for 25 reps. Ate oatmeal with peanut butter, walnuts and a table spoon of Oregon clover honey. Then had a chug of Torrent post workout. Had red kidney beans, a hot dog for lunch. Took my vitamins with 1 pound of cottage cheese and 1 cup of Dole Pineapple. Dinner was a beef and potatoes with flour tortillas. Late snack shredded wheat and 2% milk.

[Bronzebird]

Used the ball for an db incline bench and flat bench for pull overs.

Set 1-6 incline , 25 pounds each side for 25 reps each set. Fair burn and pump(150 reps total)

Set 1-3 Pull over, single 25 pound db with 2 hand grip for 25 full rom overhead to waist laying flat on ball. Upper Abs were get hit hard with a good burn. Chest was hit good on last set. (75 reps total)

[eddie.mac]

Great job on your workouts!

[Bronzebird]

Hey dudes thanks for checking up on me, it is appreciated!
Today me and the misses went for a bike ride and stop at the school and we did some chin ups and the cruised on back home to finish the WO.

Hammer grip pull ups
6 sets x Body Weight x 6 reps each.

Bent Over db Rows
6 set x 45 each side x 12 reps. Got a few pics...

SLDL with same 45 db's each side.
3 sets x 90 lbs total x 20 reps each

[Bronzebird]

We had a hectic day with the floor covering crew laying tile and the carpet crew comming in next Thursday. Since the passing of our family dog. We decided to make some upgrades to the house. Our buddy was hard on the floors and kept up busy with a carpet cleaning machine.
Shoulder barbell behind the neck
1-52# x 10 reps
2-52# x 15 reps
3-92# x 1 rep (had to try new weight)
4-72# x 10 reps (PR)
5-72# x 10 reps (PR)
6-72# x 10 reps (PR)

Seated db overhead press
3 sets x 25# each side x 15 reps each set.

Standing Front db raises
3 sets x 25# each side x 10 reps each set.

Side lateral db raises
3 sets x 20# each side x 10 reps each set.

Bent-over rear delt raises
3 sets x 20# each side x 10 reps each set.

I took it easy with the db's after pushing new limits with barbell.
I'll see how the doms are and kick it up a notch next week as I had a little extra left over in the tank. Don't want any injuries.

[BergMuscle]

Nice couple of sessions. Don't discount how much energy gets burned getting your home ready for big work like that. Enjoy the DOMs.