RT1957 Journal #2 4/6/2017

[RT1957]

Hands are washed here!

Just consider the last period a deload. And enjoy your meals. Looking forward to you enjoying the push!

Yes on the deload and I just took the last 3 days off. Our home is now in escrow and things are crazy with this and he stay at home order...I've put training in the background but do need to get in there today and get on the horse.

Hands washed...good to hear...mine are cracking at the knuckles

Nice sessions this week RT! Strong work on the leg press and box squats. Looking forward to seeing the accessory work back in the mix!

Thanks TM...I'm not very focused right now and I'm sure it'll be sporadic for a while until we get settled later this summer. I'm thinking of doing some full-body wo's for now and just do some basics...accessories will need to wait for a while my mind really is distracted with all the changes

[RT1957]

RT 03/28/2020
RT-O60 Week 11
Upper A 5/3/1
Morning weight: 196.4

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
FSL = First Set Last
Reps X Weights X Sets

Warm-ups
PVC Rotations & Dislocations
30 total

RC Flies & Waves
30 X 2.5 total

Triset Set: TRX Delt Flies – Bench Press - Pendlay Rack Rows

TRX Delt Flies
6 X BW X 6

Bench Press
20 X Bar X 1
5 X 95 X 1
5 X 115 X 1
3 X 125 X 1
3 X 137.5 X 1
3 X 152.5 X 1
3 X 167.5 X 1

Pendlay Rack Rows
20 X Bar X 1
5 X 135 X 1
5 X 155 X 2

Start of a new micro cycle today. It also was my 531 1+ day but I just went for the required reps today. Our house is in escrow now and we've been very busy packing and getting rid of things and I am bone tired so I didn't work out the last 3 days and almost talked myself out of today. I know how easy it is to let it keep slipping to the point that I'm not even maintaining which is pretty much what needs to happen right now. Just way too many things on the plate with the move and the stay at home order. I'm hoping it'll be lifted before May but of course if it isn't then we are allowed to stay even up to August if we need.

OK day under the bar I am tired so everything feels heavy right now. Along with the inconsistent session I have had. I will box squat tomorrow and do some RDL's then it'll be another day of cleaning and packing.

OK everyone wash your hands

[PtReyesGreg]

It sounds like you have A LOT going on right now. The Stay at Home order is a bit taxing by itself but trying to pack and get ready to move as well as selling your house during is indeed a lot to go through all at the same time. Good luck with everything Ron.

Way to go getting workouts in despite everything else. That always helps to relieve a bit of tension.

[RT1957]

It sounds like you have A LOT going on right now. The Stay at Home order is a bit taxing by itself but trying to pack and get ready to move as well as selling your house during is indeed a lot to go through all at the same time. Good luck with everything Ron.

Way to go getting workouts in despite everything else. That always helps to relieve a bit of tension.

When it all started getting real I had a hard time getting into the gym. I that time I also don't eat well when I get over stressed and I lost a bunch of weight fast. I'm just starting to find some consistency this week because I know it's easy to fall into lazy and let it all slide away

[RT1957]

RT 03/29/2020
RTO60 Week 11
Lower A
Morning weight: 196.2

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
RGWSS = Reverse Grey Wolf Split Squats
SL = Single Leg
LLO = Left Leg Only
Reps X Weights X Sets


Box Squats
3 X 95 X 1
3 X 115 X 1
3 X 125 X 1
3 X 135 X 1
3 X 145 X 1
3 X 155 X 1
3 X 165 X 1
3 X 175 X 1
3 X 185 X 1

Leg Curls
10 X 100 X 5

Lower A is a box squat day so that's what I did...sets of 3 working up to 185. I super set the first 5 sets with leg curls and I could feel the pre-exhaust happening to my hammies as I hit about 175. Good session I forgot to video the leg curl sets so you'll just need to have some faith I did them

Off tomorrow and I need the rest.

[shaneinga]

Good looking couple of workouts Ron. It sounds like the moving progress is moving right along.

Box squats are looking good.

[TM79]

Man, my hat is off to you for working out while getting things squared away for moving. When we moved last summer I took a month off from training. That worked out OK as I was doing a lot of manual labor and moved about 80% of our stuff by myself. There are times for everything in life and during a move, that is not the time for training, or at least it wasn't for me.

[RT1957]

Good looking couple of workouts Ron. It sounds like the moving progress is moving right along.

Box squats are looking good.

Trying Shane...So far things are going nicely with the move....too much stuff to pack up after 26 years in one place. Daunting shall we say

Man, my hat is off to you for working out while getting things squared away for moving. When we moved last summer I took a month off from training. That worked out OK as I was doing a lot of manual labor and moved about 80% of our stuff by myself. There are times for everything in life and during a move, that is not the time for training, or at least it wasn't for me.

It's been hard to take the time. With the stay at home order there's more than enough time to pack stuff and still have time to workout. The issues is the added stress. So I stopped doing a program with requirements and i'm improvising each workout and not really trying to push more weight but just keep the habit. I'm going to try full-body workouts 1 leg exercise 1 push 1 pull per workout.

[RT1957]

RT 04/02/2020
Full-Body B
Morning weight: 196.7

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
RGWSS= Reverse Grey Wolf Split Squats
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5


Leg Press
10 X 130 X 1 WU Set
5 X 145 X 1
5 X 160 X 1
5 X 175 X 1
5 X 190 X 1
5 X 205 X 1
5 X 220 X 1
5 X 235 X 1
5 X 220 190 160 130 X 1 Drop set

Incline Bench Press
3 X 95 X 1
3 X 100 X 1
3 X 105 X 1
3 X 110 X 1
3 X 115 X 1
3 X 120 X 1
3 X 125 X 1
3 X 130 X 1

Assisted Pull-Ups
3 X BW-GB X 9

Full-Body workouts for maintenance while we pack up the house and do our move. I'm still improvising my sessions based on what would be done at each point in the micro-cycle
Fun day took too many days off again but I'm going to try for every other day now

[RT1957]

RT 04/05/2020
Off Day
Morning weight: No Idea

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
RGWSS= Reverse Grey Wolf Split Squats
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

Triset: Assisted Pull-Ups – Leg Press – Bar Pushups

Assisted Pull-Ups
3 X BW-GB X 9

Single Leg Press
6 X 55 X 1
3 X 70 X 1
3 X 85 X 1

Leg Press Feet Low
3 X 160 X 1
3 X 175 X 1
3 X 195 X 1

Leg Press Feet Low
3 X 205 X 1
3 X 220 X 1
3 X 235 205 175 145 X 1 Drop Set

Bar Pushups
3 X BW X 8
10 X BW X 1

I wanted to get in the gym and do something today then start a new program tomorrow. I came to the realization that I no longer need adjust my workouts around my job because basically I'm retired for the most part. So starting tomorrow workouts will be 9am because I don't have to work it around another schedule. Kind of liberating and and big stress relief. I need a schedule and that will be my first thing to do in the mornings after a couple cups of coffee and I wake up a bit. Seems like a good time to hit the gym and then have the rest of the day to pack, for now. Who knows once we're in Coeur d'Alene AKA CDA but 9am will be training time. Did some assisted pull-ups, leg press and bar pushups just to get some blood flowing. Nice easy workout. I'll be back in the gym tomorrow morning 9am

[TM79]

Great job getting in some work on those last few sessions RT. I think my blood pressure dropped about 20 points when reading about how you are retired and can now work out at 9AM... Please enjoy that for me!

Edit: that being said, since I've been more or less working form home for the past few weeks, I usually don't start working out until 7:00 - 7:30. It's nice not having to rush to the office.

[shaneinga]

2 nice looking words Ron. Enjoy those later 9:00 AM retirement workouts! You have earned them.

[RT1957]

Great job getting in some work on those last few sessions RT. I think my blood pressure dropped about 20 points when reading about how you are retired and can now work out at 9AM... Please enjoy that for me!

Edit: that being said, since I've been more or less working form home for the past few weeks, I usually don't start working out until 7:00 - 7:30. It's nice not having to rush to the office.

I got in a little later than 9 but still got in a morning workout now it'll be packing the rest of the day. Working from home is nice. I worked for myself so I could still kind of make a schedule. I didn't like to feel beat up from a squat day so I would always workout in the evening so workouts wouldn't interfere with work. I get a lot of inflammation from squats a due to osteoarthritis in my hips and low back

2 nice looking words Ron. Enjoy those later 9:00 AM retirement workouts! You have earned them.

Thanks Shane...

[RT1957]

RT 04/06/2020
RT-O60 Week 12
Upper A Madcow for BP
Morning weight: No weigh in

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
FSL = First Set Last
Reps X Weights X Sets

Warm-ups
PVC Rotations & Dislocations
30 total

RC Flies & Waves
30 X 2.5 total

Triset Set: TRX Delt Flies – Bench Press - Pendlay Rack Rows

TRX Delt Flies
8 X BW X 5

Bench Press
20 X Bar X 1
5 X 95 X 1
5 X 115 X 1
5 X 125 X 1
5 X 135 X 1
5 X 145 X 1

Pendlay Rack Rows
20 X Bar X 1
5 X 95 X 1
5 X 115 X 1
5 X 125 X 1
5 X 135 X 1
5 X 145 X 1

Super Set: Incline BP – Assisted Pull-Ups

Incline Bench Press
10 X 95 X 3

Assisted Pull-Ups
5 X BW-GB X 3

Pullovers
12 X 60 X 2

I think I'm starting to come to the realization that I can go ahead and make my own schedule each day so morning workouts will be part of that. I was going to go to full-body 3 times per week but I decided to stay with my 2 on 1 off upper lower split that I enjoy the most. We're close to packing everything and I'm feeling more relaxed so I thought I'd jump back in and put accessories back in. For those who care I'm running 3 upper and lower body days per micro cycle 2 on 1 off. It take app 10 days to complete a micro cycle. I also decided to run a Madcow progression for bench, rows and box squats. I will limit leg work because 5x5 on squats when things start to get tough is enough volume for me now. I can't do more than 10 total work sets for legs any session so If I want to do any hammy work(RDL's Good mornings..etc) I have to limit squat volume and as things get tough I might play with the reps per set and drop them to 3's and eventually I'll go back to a 5 4 3 2 1 scheme on the 5 sets

Reset on BP with Madcow to get a starting point as I will tomorrow with box squats. Rows I'm going to run the same reps and weights as bench press. I haven't been consistent with my training and my BP suffers fast. So 145 was a good starting point. Box squats tomorrow

[ElrondHubbard]

I do evening workouts just because of schedule conflicts, I think morning workouts would suit me best if I could fit them in. Good logistical thinking Ron, and nice program design, as always!

[RT1957]

I do evening workouts just because of schedule conflicts, I think morning workouts would suit me best if I could fit them in. Good logistical thinking Ron, and nice program design, as always!

I use to do the same but 9ish is a good time for me now so I will take advantage...thanks for the support

[Marius_Ursus]

Your plan looks good...should see some awesome results.

I'm so happy for you that you're feeling okay with how your life is unfolding now.

Keep on keepin' on.

[RT1957]

Your plan looks good...should see some awesome results.

I'm so happy for you that you're feeling okay with how your life is unfolding now.

Keep on keepin' on.

Hi Bear!!...Things in my business came to a screeching halt and so since I'm 62 I went ahead and applied for social security and we were already planning on moving anyway so this whole situation has expedited the process.

I'm just riding the wave that came my way right now and trying to make the best of it.

[RT1957]

RT 04/07/2020
RTO60 Week 12
Lower A
Morning weight: No Idea

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
RGWSS = Reverse Grey Wolf Split Squats
SL = Single Leg
LLO = Left Leg Only
Reps X Weights X Sets

Box Squats
5 X 95 X 1
5 X 115 X 1
5 X 135 X 1
5 X 155 X 1
5 X 175 X 1

I kept it short and sweet today. I'm going to run Madcow for a few weeks to get myself back into the groove so today was day 1 of that and I need a big reset on squats. All went as written. I'll be off tomorrow and back at it Thursday for my Incline BP/Pull-Up day

[TM79]

Great last two sessions! The new program looks good Ron. I love the whole body workouts. It just seems more natural to me. Although I was reading Greg's journal (he just started a more bodybuilding type of program "Back Day, Leg Day, Chest Day, etc.) and it does look like fun to just blast a muscle group. Ha ha... Glad things are calming down for you. Hopefully that trend continues.

[PtReyesGreg]

Good looking squat workout the other day Ron. I always liked Madcow. It's a good way to get reps in and do a good regular progression.

[Marius_Ursus]

Nice squats.

Solid.

[shaneinga]

Good looking workouts Ron. Good luck with Madcow! I love it’s simplicity. Simply made to get the gainz.

[ElrondHubbard]

RT 04/07/2020
RTO60 Week 12
Lower A
Morning weight: No Idea

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
RGWSS = Reverse Grey Wolf Split Squats
SL = Single Leg
LLO = Left Leg Only
Reps X Weights X Sets

Box Squats
5 X 95 X 1
5 X 115 X 1
5 X 135 X 1
5 X 155 X 1
5 X 175 X 1

I kept it short and sweet today. I'm going to run Madcow for a few weeks to get myself back into the groove so today was day 1 of that and I need a big reset on squats. All went as written. I'll be off tomorrow and back at it Thursday for my Incline BP/Pull-Up day

Ah, another Madcow cultist! I'm looking forward to seeing how that goes for you, Ron.

[RT1957]

Great last two sessions! The new program looks good Ron. I love the whole body workouts. It just seems more natural to me. Although I was reading Greg's journal (he just started a more bodybuilding type of program "Back Day, Leg Day, Chest Day, etc.) and it does look like fun to just blast a muscle group. Ha ha... Glad things are calming down for you. Hopefully that trend continues.

Well the claim didn't last very long...LOL...This week was a wash...I haven't hit the gym in 5 days. There's been so much to do with packing and planning my WO's have taken a back seat.

Good looking squat workout the other day Ron. I always liked Madcow. It's a good way to get reps in and do a good regular progression.

Yes it is and it can get intense after 4 or 5 weeks. I ran it for 12 weeks the last time

Nice squats.

Solid.

Thanks Bear!!

Good looking workouts Ron. Good luck with Madcow! I love it’s simplicity. Simply made to get the gainz.

Yes the simplicity is what makes it a good program to run right now...very little for me to think about. Load the bar with the numbers it comes up with and go...

Ah, another Madcow cultist! I'm looking forward to seeing how that goes for you, Ron.

I'm going to put some deload weeks in every 4th week. Last time I ran it for 12 weeks and the last 2 weeks blasted my CNS. I'll also adjust to 3's at a certain point because 25 reps at higher intensities really makes my osteoarthritis very angry and I get a lot of inflammation in my hips and lower back. 15 total work reps at the higher intensities doesn't make that happen

[RT1957]

RT 04/12/2020
RTO60 Week12
Full-Body madcow Week 1 Day 2
Morning weight: no idea

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
RGWSS= Reverse Grey Wolf Split Squats
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Box Squats
5 X 95 X 1
5 X 115 X 1
5 X 135 X 2

Incline Bench Press
5 X 95 X 1
5 X 105 X 1
5 X 115 X 1
5 X 125 X 1

RDL
5 X 135 X 4

Assisted Pull-Ups
5 X BW-GB X 4

I missed the last 5 days with move prep stuff and honestly I am having motivation issues due to all that is going on. What is normally a stress release is now just 1 more thing to do on the list so it's been falling off. I know I should get up and do it in the AM and that is the plan moving forward. I will still be running Madcow but splitting upper and lower. Because I missed so many days I did a full-body to make up some time and get some good work in.

First week of madcow is light so all went as written with no issues. I did tempo squats on the last set to raise the intensity a little

Inclines were easy I did a few paused reps on the last set. RDL's and pull-ups for some accessory work. When madcow DL numbers start at 135 I'll pick up with madcow on RDL's replacing regular DL's. I don't do them anymore just variations. RDL's mostly

Hope those celebrating Easter are having the best day they can under our current stay at home situation. So we normally go to one of my cousins house for brunch but not this year...so Dinner home with my wife and a lot of boxes

[shaneinga]

Nice workout under the circumstances. Motivation can be fleeting at times especially when you have as much to do as you do right now. Keep after it, you are doing great. Enjoy the light weeks of Madcow!

[TM79]

Solid work yesterday Ron. I think I mentioned in an earlier post that when we moved last summer I took a month off from working out so I can definitely relate. No reason to run yourself into the ground. We had a rough Easter here. The coolest part was a few neighbors all walked up in front of our house at noon and we all sang "Amazing Grace" in unison. That was pretty cool. Other than that, it was a pretty rough day as my wife wasn't feeling good. Hope you and yours had a good one though.

[ElrondHubbard]

I hear you about motivation. The longer I skip, the harder it is to feel the desire to continue. When I was first starting out, I was always fighting voices in my head telling me to quit, assuring me I would fail, saying it was all pointless. It took about a year to silence those, and I'm always a little worried they'll come back if I let it slide too long.

At least I've learned how to handle them.

You've stayed on point through a lot of obstacles so far. You have a lot to be proud of.

[RT1957]

Nice workout under the circumstances. Motivation can be fleeting at times especially when you have as much to do as you do right now. Keep after it, you are doing great. Enjoy the light weeks of Madcow!

Thanks Shane week 1 is very easy so it fits well with the lack of motivation I've had

Solid work yesterday Ron. I think I mentioned in an earlier post that when we moved last summer I took a month off from working out so I can definitely relate. No reason to run yourself into the ground. We had a rough Easter here. The coolest part was a few neighbors all walked up in front of our house at noon and we all sang "Amazing Grace" in unison. That was pretty cool. Other than that, it was a pretty rough day as my wife wasn't feeling good. Hope you and yours had a good one though.

Easter caroling might become a new things. I'd be afraid to commit to not working out for a month...That might become a new habit that didn't workout the last time I stopped training. It took me 35 years to get back to it. I don't have that much time left...LOL

I hear you about motivation. The longer I skip, the harder it is to feel the desire to continue. When I was first starting out, I was always fighting voices in my head telling me to quit, assuring me I would fail, saying it was all pointless. It took about a year to silence those, and I'm always a little worried they'll come back if I let it slide too long.

At least I've learned how to handle them.

You've stayed on point through a lot of obstacles so far. You have a lot to be proud of.

I have no legitimate excuse next to what you've done....my wounds right now are self inflicted but I do appreciate the kind words