Bronzebird's Roost, tribulations of a beginner at 47

[Bronzebird]

Originally Posted by Leaf_Longbottom

Good to feel those post workout endorphins again isnt it?

yes, i miss the doms and growth potential.

Originally Posted by Seawren

Glad to see you posting BB! I'm glad it felt good for you to be back in the gym. Just keep hanging in there. You are going through a rough piece with your dads illness, but the light will shine brighter again. You have a great attitude and that is half the battle right there!

Hanging in for the long haul.

Originally Posted by woodlake

Keep your spirits up Bro. Prayers for your Dads recovery.

keep'em comming he is doing a little better.

Originally Posted by britonarius

My thoughts are with your father - hope he fights through this - glad you are recovering and getting back - wish i was!

I will send prayers your way Jack! Keep eating recovery foods and positive thoughts on the progress you have made.

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Tuesday 4-28 wo: bi's and tri's
Cable machine curls and press downs in super sets. Alternate exercises for no rest between sets.

Double pully standing curls then stand press downs
80# x 20...............................80# x 20
100 x 20...............................100 x 20
120 x 15...............................120 x 15
140 x 12...............................140 x 12
120 x 10...............................160 x10
100 x 10...............................180 x 8
...........................................160 x 8 (burnouts no rest)
...........................................140 x 10
...........................................120 x 10
...........................................100 x 8
Notes: Workout was just enough to break a sweat and on to legs


leg press(3sets x 300# x 10 reps)

calf press(3sets x 300# x 20 reps)

Calf reps done first then leg press to finish one set.

Notes: I tweaked my back Thursday applying lawn treatment with a short spray unit. Had to bend over and walk for 45 minutes. Later that night I was in extreme pain. The next day i shuffled around the house wearing my lifting belt for spine support. Today I am at work and have slight discomfort but much better. What the heck did i do to my back ???????????
I was thinking that deadlifts never caused this much pain (lol)

Dad is breathing on his own and is getting a little more stable on BP/HR. His fever and white blood count is good now. (yeah!!!!!)

[britonarius]

Good news on your father - as for your problem , sounds muscular rather than skeletal - lets hope your back improves and your father continues on a recovery path.

[Seawren]

Nice workout. Hope the back is a temporary thing from the bending over - that would be my thought. Glad to hear about your dads improvement! Have a wonderful Sunday!!!!

[grace_ou]

Hey babe!!!

It's good to hear your pops is doing better!!!

[bird72]

Hey Bronze good morning, How's doing?

[Seawren]

Hi BB, is all well?

[Bronzebird]

Originally Posted by britonarius

Good news on your father - as for your problem , sounds muscular rather than skeletal - lets hope your back improves and your father continues on a recovery path.

Yes, seemed to have be an awkward strain pain

Originally Posted by Seawren

Nice workout. Hope the back is a temporary thing from the bending over - that would be my thought. Glad to hear about your dads improvement! Have a wonderful Sunday!!!!

Yup and yep, I've been hitting high rep deads and db deads for maintenance once a week.

Originally Posted by grace_ou

Hey babe!!!

It's good to hear your pops is doing better!!!

He is 140# and is on a come back for the last 2 weeks. Man is that a relief.. (yup)

Originally Posted by bird72

Hey Bronze good morning, How's doing?

Mucho grande por forvor! I have been doing my compounds at home and feel it is time to work on PROGRESS again!


Thanks guys for stopping bye and checking in...My diet has been less than perfect although not to bad. In comparrison to what non lifters eat I was really well behaved in my distration from lifting. No cigars and no alcohol. More ice cream if anything to keep my weight from dropping to fast. The fat melted off with a no cheese diet. I still eat cottage cheese but not the real cheese. My strenght and endurance is down to 240 push ups in 30 minutes. Comparied to 320 at my peak. Pull ups are much easier now with losing 18 pounds of fat off my belly. I can hit about 12-15 pull ups. Rotator cuff exercises are still being done and shoulders are fantastic (did i just jinx myself...knock on wood, unjinxed )

I'm ready to see what I can do to ease back into beating the dirt out of the log book. Knocking the dust off will be done today!

[Seawren]

Hi BB! Glad to see you are back at it! Good to see you again!!!!!

[Bronzebird]

Originally Posted by Seawren

Hi BB! Glad to see you are back at it! Good to see you again!!!!!

Back attcha chick-a-dee (bird joke)

Got some progress pic taken and post on body space. Yup, I got some work to do. Lose the fat and get strength up. I think this will be doable with stricter nutrition and NO BULKING! (lol) I guess I can say that now with the "been there done that attitude".

[bird72]

Originally Posted by Bronzebird

Back attcha chick-a-dee (bird joke)

Got some progress pic taken and post on body space. Yup, I got some work to do. Lose the fat and get strength up. I think this will be doable with stricter nutrition and NO BULKING! (lol) I guess I can say that now with the "been there done that attitude".

Oh my friend, i am glad you are back for more yeahhhhhhhhhhhhhhh.

[Bronzebird]

Originally Posted by bird72

Oh my friend, i am glad you are back for more yeahhhhhhhhhhhhhhh.

Hey buddy bird, Yes Sir I'm increasing my stats, slowly but surely!

I will check in soon at your journeal....

++++++++++++++++++++++++++++++++++

Today was inspiring to see my body weight increase to 189 pounds. Waist is 35.5" and energy was excellent.

Push up at body weight for 26 sets of 10 reps. An increase of 40 for the thirty minute time limit. I'm doing pull ups twice a week and will post stats soon.

[DNG]

Hey, bro - haven't seen you around these parts for some time. Is everything okay?


.

Originally Posted by Bronzebird

Push up at body weight for 26 sets of 10 reps. An increase of 40 for the thirty minute time limit. I'm doing pull ups twice a week and will post stats soon.

I haven't tried this with such short sets - I used to do 4 sets of 50 with a 4 minute rest between each set. How long are your rests?

[Leaf_Longbottom]

Originally Posted by DNG

Hey, bro - haven't seen you around these parts for some time. Is everything okay?


.


I haven't tried this with such short sets - I used to do 4 sets of 50 with a 4 minute rest between each set. How long are your rests?

[Bronzebird]

Originally Posted by DNG

Hey, bro - haven't seen you around these parts for some time. Is everything okay?


.


I haven't tried this with such short sets - I used to do 4 sets of 50 with a 4 minute rest between each set. How long are your rests?

Hey Duncan, I have been doing good. Dad is on a very slow rebound from his last surgery. The 30 minute time limit is to do what I can. My goal is 10 per minute (300)and sounds easier than doing... I would like to get up to 500 in 30 minutes. I work with some youngsters that are hitting 500 plus. This is an endurance exercise for self defense training, as I work in corrections. And nice to hear from ya buddy!

Originally Posted by Leaf_Longbottom

A picture is worth a thousand post

I missed you too Leaf buddy! I have been hitting some maintenance workouts and I want to start a new lifting program. Actually I start summer college term and physical education is one of my required classes this term. So it should be interesting...

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calf raises and leg press at work:
260# x 15 10
300 15 10
340 15 10
400 none 10
400 06

Knees felt a little strained sitting in this antique universal machine. A little is better than none. Shoulder work was done also for rotator cuffs with cable machine. Overall nice burns.

[Seawren]

Hi BB!!! Glad to see you! I'm happy to hear your dad is on the mend! Great news. Sounds like you have a fun new workout planned! Hope to see you more often !

[Bronzebird]

Originally Posted by Seawren

Hi BB!!! Glad to see you! I'm happy to hear your dad is on the mend! Great news. Sounds like you have a fun new workout planned! Hope to see you more often !

Thanks for stopping bye Cynthia, I am optimistic to journal college credit wo's

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Deadlift today was my old warm up program. No rest just load and go.
1) Bar x 10, 135x5, 185x5, 225x5, 275x3 (did the bar feel heavy? yep...)

2) Speed dl: 225 x 3 reps....done and winded

3) Semi-Super set below: (heart rate at 150, cool down to 135 after each row set)
Shrugs: 135 x 10, 10, 10.
Bent Over Rows: 135 x 10, 10, 5, 1.
4) Semi-Super set below:
SLDL: 135 x 10, 10, 10.
Chin ups: bw x 4, 5, 5.
Same rest period for heart rate to drop to 135 for each set. Broke a good sweat and wore a lifting belt for lifts over 185. Current body weight is 187-189. Yep I want to gain weight without the fat this time~lulz

[grace_ou]

Hey sweetie Great to see ya back on the boards agin!!!!

[Bronzebird]

Originally Posted by grace_ou

Hey sweetie Great to see ya back on the boards agin!!!!

Thanks for stopping bye Grace. I'm glad to be back from my maintenance tredding water effort. Yep, ready to pay the piper and sweat tax.

*******************************************

I felt the need to walk about and get some blood flowing into my right knee. The little pain is a pleasure to deal with, means I put forth some effort or intensity. Walked about 3.5-4 miles with my wife and life is good. Heart rate average was 121 bpm.

[Seawren]

Originally Posted by Bronzebird

Thanks for stopping bye Cynthia, I am optimistic to journal college credit wo's

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx x

Deadlift today was my old warm up program. No rest just load and go.
1) Bar x 10, 135x5, 185x5, 225x5, 275x3 (did the bar feel heavy? yep...)

2) Speed dl: 225 x 3 reps....done and winded

3) Semi-Super set below: (heart rate at 150, cool down to 135 after each row set)
Shrugs: 135 x 10, 10, 10.
Bent Over Rows: 135 x 10, 10, 5, 1.
4) Semi-Super set below:
SLDL: 135 x 10, 10, 10.
Chin ups: bw x 4, 5, 5.
Same rest period for heart rate to drop to 135 for each set. Broke a good sweat and wore a lifting belt for lifts over 185. Current body weight is 187-189. Yep I want to gain weight without the fat this time~lulz

Looks like you started off with a great workout!!!! Way to rock it BB!

[alkell]

Hey BB, good to see you back.

[britonarius]

Hi Bronze back on light weight work as from last monday - gradually getting more mobile - weight fortunately stayed roughly the same - best wishes on your continued progress

[Bronzebird]

Originally Posted by alkell

Hey BB, good to see you back.

Thanks for stopping bye Al. I'm glad to see youre still a lean mean lifting machine.

Originally Posted by britonarius

Hi Bronze back on light weight work as from last monday - gradually getting more mobile - weight fortunately stayed roughly the same - best wishes on your continued progress

Very cool Jack! I was thinking about sending you an email...glad to hear from ya

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Friday: Yard work for 45 min and good sweat at 1pm. Evening walk with the misses for 45 min. Average heart rate was 118.


Saturday: AM weight was 190 and before bed weight was 191...DOM'd out back must be holding some water weight gain.

Universal Machine Bench Press: 60 second rest
160 x10, 10, 10
140 x 10, 10
120 x 10

Cable standing flies:60 sec. rest
50# x 15, 14, 14, 10

Abs on the Rocket Man stand:
Front leg lifts to eye level: one minute rest
15 reps, 15 reps, 10 reps

One hour later....Ping Pong for 45 minutes with a good mild sweat. Good side to side lateral wo.

[britonarius]

Hi Marty - e-mail me any time its always good to hear from you - i just don't with this injury have the motivation to get here often among all the fit people - guess i need to get back fully then get back here - however your work seems to be going ok!

[Leaf_Longbottom]

Did you get a new watch?....You know.....those ones with the heart monitor on it?

[Seawren]

Good job on the yardio and walk!!!!

[Bronzebird]

Originally Posted by britonarius

Hi Marty - e-mail me any time its always good to hear from you - i just don't with this injury have the motivation to get here often among all the fit people - guess i need to get back fully then get back here - however your work seems to be going ok!

Very good Jack! My work outs for my age group is relative by comparison. My college course hpe295 suggest that I'm doing above average, but 25% of Americans do nothing. I do have a new perspective on personal goals. It's is still me and the log book. Finding my genetic potential is my goal. Then what? Use the data for base line comparisons for/with other lifters. My goal is help/motivate friends, family, co-workers, and internet support. I gotta retire from work someday. But hope to continue lifting and work within the lifting SENIOR community? Later dude...

Originally Posted by Leaf_Longbottom

Did you get a new watch?....You know.....those ones with the heart monitor on it?

I bought about a year and a half ago. I posted something in my bodyspace about it. I'm just tracking some data for my college class fit test labs.

Originally Posted by Seawren

Good job on the yardio and walk!!!!

Yep yardio, partio, dancio, sexio, is all cumlative for the daily out put of effort within medium level of exercise catagory.

As always nice to hear from yall.
xoxoxoxoxoxoxoxoxoxoxoxoxoxoxo

Universal leg press: Maintenance wo
set 1) 300# x 15 calf raises + 10 press
set2) 360# x 15 cr + 10 press
set3) 400# x 10 cr + 10 press
set4) 400# x 10 press
90 seconds of rest between sets.

Cardio= Ping Pongio 30-45 minutes, Sat-Weds.

[Bronzebird]

My day off from work and I spent 4 hours reading and taking 2 quizzes. Goal is to maintain 4.0 GPA this my 3rd year. I have accepted that I will use my reading glasses to read!

OO00OO00OO00OO00OO00OO00OO00OO

315 push ups in 30 minutes.

First 25 sets of 10 reps in 24 minutes, 122 bpm.
Then 5 sets of 15 reps, 142 bpm (needed the challenge)
Final set in time allowed was 5 reps and imediate HR was 124 bpm.
2 minute cool down HR was 105 bpm.

Notes: I'm pleased with strength and cardio aspect of progress since my return from family problems and maintenace break. I'm closing in on 340 push ups which i believe is my old record this spring. I'll have to check my notes for the next challenge in 10-14 days. I walked for 45 minutes with the misses.

[Bronzebird]

School is consuming my mornings. My wo's follow homework. Maintaining A's on test/quizzes. And health labs are fresh to get me back on track with cardio/lifting/stretching. Nutrition has been good and my stamina is back up.

3 mile cardio in 40 minutes. Not earth shattering just a start.

DL on 6-30-09
Same old warm up: Barx10, 135x5, 185x5, 225x5, 275x3. No rest load and go

Speed DL's 245 x 3 sets x 3 reps. 60 second rest between sets (winded)

Super Sets below:
Shrugs- 140# x 3sets x 12 reps (easy breezy)
SLDL - 155# x 3sets x 10 reps

Super Sets below:
Chin ups - 8 reps, 4 reps, 4 reps.
bent over rows-155x5, 135x 5, 5.
Target reps are 10...need to pace these out better!

Notes: I may give up the super sets and do stretches between lifts. Time management requires the super's. Last wo took 45 minutes.

Hobby action- I have been riding my jet ski for an hour 3 days a week. Forearms seem to get hit with doms. Shoulders and chest get a fair hit.

[grace_ou]

Hey babe!! Nice around and posting!!

[Bronzebird]

Originally Posted by grace_ou

Hey babe!! Nice around and posting!!

Hey Grace, workouts are comming around nicely. I did some jogging today and the back was a little tired from deads but I'm digging it....
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1.5 run/walk challege was completed at 11am and it was friggin hot. Got her done in 15 minutes 7 seconds. Heart rate was 170. New running shoes shaved off 4 minutes from previous 2 failed attempts last week for a passing "good health" score. Now I'm confident that progress can be made to keep the cardio program up and running. (very bad pun)

College health class is geared for a full body workout twice a week. I'm not to keen on the program and will work on my goals prior to my "break".

Saturday- is usally shoulders and rotators. New incentive is to hit Chest first then the assisted bench exercises.
Sunday- forearms/bi's and tri's
Monday- Squats and assisted exercisesCardio/forearms/bi's and tri's
Tues- Cardio
Wednesday- Ping pong
Thursday- DL/back assisted exercise
Friday - Cardio
My work schedule will be changing soon and I will have all mornings free! I will modify schedule. I have learned that back exercise should be done in the after noon. Aparently the spinal fluid is in excess early in the day and the disk are more at risk of compression injury. Buldge disk , ect...