Lifting weights and eating cookies

[Filmbuff81]

I used to post on here, but life got in the way and training and posting fell by the wayside.

Started a business, had my first baby, and had to get a host of endocrine issues all sorted within the same year.

Not to mention 2 concussions last year in a 3 months span from a couple accidents, so it was pretty lame on a physical fitness front.

I used to lean and relatively strong and athletic.

Now I’m fat and weak lol.

Not as fat or weak as I was a few months ago, as I’ve been training a bit and have gone from 315ish to 275ish.

I used to be 185-200 consistently until things started going awry with my body for a few years.

Lofe is still hectic but I’m managing to carve out time to at least training again.

I’m 37 in December, so the goal is to lose another 30-40lbs this year.

I’m trying to just maintain while I’m away for 10 days starting on September 10th for a vacation/cruise, hence a realm of 30-40lbs.

I’m more concerned with body composition, so I’m less concerned with the actual number vs how I continue to improve in the gym and in the mirror.

Decided I might as well post again since it’s a good way to try and stay accountable.

[Filmbuff81]

I can usually try to get trainin in 2-3 days a week right now, so they lean towards higher volume for the upper body.

My legs grow quite easily, so my squat volume is lower and just 1 time per week usually.

I like following the Renaissance Periodization stuff and find their workout templates and training book to be pretty solid and leans towards higher volume, which I enjoy.

Diet wise, I pull from a little of everything. Higher carb days when training, closer to keto on non-training days.

Sometimes I might only have a coffee or two with heavy cream to last me until the late afternoon.

I’m a photographer and videographer for real estate so I’m constantly on the go which makes meal planning pretty tough, so I just try to follow basic principles and ensure i hit a lot of protein and then let fat and carbs fall wherever in a general range.

I seem to have managed to get some insulin sensitivity back and my hormonal state has been healing, so carbs don’t make me feel as bad as they were for a while.


Today’s session was all upper body.

Close grip bench press

Bar x 15
95x8
135x5
155x3
175 3x8

Triceps rope push down 45lbs x 15,15,13

High Incline DB Press 50lbs 3x8

DB Side Lateral Raises 20lbs 3x8

V-Grip Pulldowns 85lbs x 15,15,12

1 arm DB Rows 65lbs 3x8

DB curls 25lbs 2x10

I was unable to workout for a week due to working 16-20 hour days and so I’m sure I’ll feel this one tomorrow.

Summer is winding down, and I’ll still be busy but not insane summer busy; so hopefully that will give me extra time for training.

[Filmbuff81]

Long long day. Just hitting the hay now at 3am.

I had some late night energy so I was able to take an hour to lift in my garage while I had some projects processing on my laptop.

So rather than lay around and wait, I did the following instead.

Just listing top sets.

Squat 190lbs x 8,9.8
SLDL 135lbs 3x6
EZ Bar Upright Row 65lbs x 10,10,7
V-Grip Pulldown 85lbs x15,14,13
Barbell Rows 135lbs x 8,8,6
Standing DB Press 45lbs 2x10
Flat Bench DB Press 45lbs x 14,15

Felt pretty good and then spent another 4 hours editing.

[Filmbuff81]

Another day, another full body workout.

My weight is hovering around 275, but I continue to get visibly leaner.

I have to imagine if I can get to 220-230, I’ll be in solid shape overall.

Today’s workout(I don’t bother posting warmup sets usually. Just the top sets)

Trap Bar Deadlift - 215 2x6
Underhand Pulldown - 115 x 13,12,10
DB Rows - 65lbs 3x8
Rear lateral raise - 20lbs 3x10
DB Twist Curl - 25lbs 3x12
Close Grip bench Press - 155lbs 3x8
Incline Bench Press - 135lbs x 8,8,6

[Filmbuff81]

A weekend of debauchery for my wife’s birthday.

So I tried to make up for it with yesterday’s workout and a little bit of cardio tonight.

Nothing immense, just some blood pumping.

But legs weren’t having it so it was a mini hiit session on the stepper/elliptical hybrid.

[sunsean]

Good for you and keep at it man! Never too late to hop back on the wagon.

[Filmbuff81]

Good for you and keep at it man! Never too late to hop back on the wagon.

Thanks for checking in. And nope I’m glad to be doing slanythinf these days after how crappy thugs were going health wise for me.

Thankfully I’ve maintained some sort of fitness even when fat lol.

So things are coming back quickly, now that my body is in a position to not just have to heal itself hormonally and really neurologically to an extent from the concussions so close together.

[sunsean]

Thanks for checking in. And nope I’m glad to be doing slanythinf these days after how crappy thugs were going health wise for me.

Thankfully I’ve maintained some sort of fitness even when fat lol.

So things are coming back quickly, now that my body is in a position to not just have to heal itself hormonally and really neurologically to an extent from the concussions so close together.

Definitely had some heavy life-issues to contend with - we all have our own obstacles, the magic is in finding the strength and determination to work through them. Cheers!

[Filmbuff81]

Definitely had some heavy life-issues to contend with - we all have our own obstacles, the magic is in finding the strength and determination to work through them. Cheers!

Very true. Do you have a journal going to follow along?

[Filmbuff81]

Late night work after a loooong day of work.

Got gassed near the end, but a pretty solid workout overall.

Close Grip Bench 185lbs x 10,9,10,10
Triceps Rope Pusdown 50lbs 2x15, 2x12
High Incline Dumbbell Press 50lbs x 12,10,10
Side Lateral Raise 20lbs 1x13, 3x10
V-Grip Pulldown 90lbs 3x15, 1x12
DB Row 65lbs 3x8

[Filmbuff81]

Another late night workout. Sunday will be my last proper workout for about 8-9 days due to vacation.

I’ll try to maintain a bit of fitness with whatever gym the cruise has on it.

Tonight’s workout fueled by Mexican food.

The carbs made me feel so sleepy, and then eventually I got my Second wind and did the workout.

Squats
135x8
205x6
255x6
205x6

Just keeping legs at maintenance until the rest of my upper body catches up.

SLDL 135lbs 3x10
Upright Row 70lbs 3x10
V-Grip Pulldown 90lbs 4x15
Barbell Row 140lbs 3x8
DB Press 45lbs x 12,10,8
Flat Bench DB Press 45 x 15,16,17

Learned my lesson after DB Press to obey my prescribed rest times a bit more and hit my higher rep goals.

Thankfully as tired and beat up as I feel from work, my training has been solid lately.

The vacation should serve me well, since it’s been a long time since I’ve had a proper one.

[Filmbuff81]

Last workout before the cruise.

I’ll probably do a bit of pump work on the boat, but nothing crazy. Just a way to not completely decondition.

V-Grip Pulldown 140lbs 3x8
DB Row 65lbs 2x8
Rear Lateral Raise 20lbs 3x10
Close Grip Bench Press 165lbs 4x10
Incline Bench Press 140lbs 2x10,2x8
Trap Bar Deaslifts 225lbs 1x8, 2x6
DB Twist Curl 25lbs 3x12

Solid workout overall. I was pretty tired this week, but the workouts got stronger as the week went on.

I’m slowly adapting to the high volume work while managing to get done in around an hour.

Who knows how long I can keep it going. In the past I’ve hit a wall, but that could be attributed to a compromised endocrine system too.

My weight is up to like 282. But that’s partially water weight from eating carbs this week for extra energy on workout days.

I’m probably going to eat mostly keto this trip to help kickstart some fat loss again, but with such high volume lifting that will continue to grow, I’m not sure how sustainable it is.

[Filmbuff81]

Forgot about my log lol.

Anyway, it’s been a more th of inconsistent training due to work and getting sick, but I managed to maintain my weight hovering at 275 +/- a few pounds.

Today’s workout

Incline Close grip bench press - 185 2x8, 1x6

Dips - BW 2x10, 1x8

Close Grip Bench Press - 135lbs 2x8

1 Arm DB Row - 65lbs 3x10

Parallel Pulldown - 90lbs 3x10

Barbell Upright Row - 70lbs 1x10, 2x8

[Filmbuff81]

Today’s workout

Worked up to an easy 305x5 on squats.

Followed up with

BW dips 3x10
Shoulder Press 95lbs 3x8

Debating how hard I want to push legs. I will probably keep legs more strength focused for now, but not 100% yet.

My legs grow quite easily and I’d like to have my upper body catch up And surpass my lower body.

So lower volume maintenance work is probably in the foreseeable future until I drop some more fat. But we will see how things go.

[Filmbuff81]

Decent workout tonight

Incline bench press 170lbs 2x8
Dips BW (272ish) 2x10
Flat DB Bench Press 50lbs 2x12
DB Row 65lbs 2x12
Parallel Pulldown 100lbs 2x12
Upright Rows 70lbs 3x8

Nothing overly stressful; been under the weather, but managed a pretty solid evening.

[Filmbuff81]

Few days of hectic work and sick baby has left me a little Run Down, but I managed to get a quasi full body day in.

Squats - worked up to 275x5

First few warmup sets were super setter with box jumps, later raises, and band pull a parts.

Then the 3 working sets + 4x10 walking lunges were supersetred with BW Dips and Parallel Pulldowns.

Then finished off with 3x10 hammer curls.

Hoping to be able to get in a groove for a routine soon.

Trying to ween our kid from breastfeeding, so that has lot helped along with work.

Eric helms bodybuilding routine may be in my future. It’s not massive volume and looks like something I could squeeze 4 days in or rotate through on 3 days.

[Filmbuff81]

So I started the intermediate routine from Helms strength pyramid book.

I have done my best in the past using RPE, so I’ve decided to go that way again.

I tweaked my knee working, so I skipped lower strength day and started with day 2 the upper body strength/Power day.

Upper Day 2 - Strength/Power #1
Tuesday, October 30, 2018 at 9:51 PM

Bench Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 5 @ 7.5
Set 4: 185 lb × 5 @ 7.5
Set 5: 185 lb × 5 @ 8
Set 6: 185 lb × 5 @ 8
Set 7: 185 lb × 5 @ 8

Bent Over One Arm Row (Dumbbell)
Set 1: 70 lb × 6 @ 7
Set 2: 70 lb × 6 @ 7.5
Set 3: 70 lb × 6 @ 8
Set 4: 70 lb × 6 @ 7

Chest Dip
Set 1: +22 lb × 5 @ 8
Set 2: +22 lb × 5 @ 8
Set 3: +22 lb × 5 @ 8
Set 4: +22 lb × 5 @ 8

Lat Pulldown (Machine)
Set 1: 100 lb × 8 @ 6 [Warm-up]
Set 2: 120 lb × 8 @ 7.5
Set 3: 120 lb × 8 @ 7.5
Set 4: 120 lb × 8 @ 8

Tricep Pushdown (Cable - Straight Bar)
Set 1: 50 lb × 8 @ 8
Set 2: 50 lb × 10 @ 8
Set 3: 50 lb × 10 @ 8

Bicep Curl (Dumbbell)
Set 1: 25 lb × 10 @ 7
Set 2: 25 lb × 10 @ 7
Set 3: 25 lb × 10 @ 7

Chest Fly (Dumbbell)
Set 1: 20 lb × 8 @ 8
Set 2: 20 lb × 8 @ 8
Set 3: 20 lb × 10 @ 8

[Filmbuff81]

Between the knee and aggravating a shooter/arm issue I decided to take a full lifting break.

Probably started upping weights too fast and a few things. Even though they felt easy, I probably wasn’t ready to handle
The heavier weights from a ligament and tendon standpoint.

So I have backed off the weights until things feel a bit better.

Nature of my work can make it a bit problematic to fully recover, but I’m working around things as much as I can.

Here was tonight’s workout.

Lower Day 1 Strength/Power #1
Monday, November 5, 2018 at 10:10 PM

Squat (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 5 @ 7.5
Set 4: 185 lb × 5 @ 8
Set 5: 185 lb × 5 @ 8

Trap Bar Deadlift
Set 1: 95 lb × 3 [Warm-up]
Set 2: 185 lb × 3 @ 7
Set 3: 225 lb × 3 @ 8
Set 4: 225 lb × 3 @ 8
Set 5: 225 lb × 3 @ 8

Lunge (Dumbbell)
Set 1: 0 lb × 7 I just did a set of body weight lunges to test the knee out.

It felt ok but a tad unstable. I might switch to setups for a bit.

Standing Single Leg Calf Raise
Set 1: 50 lb × 8 @ 6
Set 2: 70 lb × 8 @ 7
Set 3: 70 lb × 8 @ 7
Set 4: 70 lb × 8 @ 7
Set 5: 70 lb × 8 @ 7

I clip my dip belt on for these.

Glute Ham Raise
Set 1: 5 reps @ 7
Set 2: 6 reps @ 9.5
Set 3: 7 reps @ 8

I did not take enough rest on these between sets 1 and 2.

[HomeGymChains]

You have a lot of external realities to deal with that would stop most people in their tracks. I admire your dedication and persistence to still get impressive workouts done. Very inspirational!

[Filmbuff81]

You have a lot of external realities to deal with that would stop most people in their tracks. I admire your dedication and persistence to still get impressive workouts done. Very inspirational!

Thanks I appreciate it

I’m still trying to experiment to see how much volume I can actually handle right now.

Baby, business, and Keto = wtf is happening lol

I may need to taper back to 3 days of lifting to allow more Recovery, but maybe I’ll turn a corner soon on this latest run of Keto.

Otherwise will have to target carbs around my workouts for some added energy.

Nagging injuries don’t help much either, but they are slowly getting better.

[Filmbuff81]

Had to get some minor stitches on my back and left arm.

So gotta wait a couple days so I don’t rip anything open.

Bleeding enough as it is lol.

Should make the next couple days of getting past Keto flu a bit easier, while I probably hop back on a 531 template.

Whenever I feel like I’m getting off track or beat up, I like to fall back to it for some easy programming.

Only reason I ever jump off is when I have some extended layoffs I like to progress a bit faster, but I’m over that mentality as I’m older and wiser.

[Filmbuff81]

of course just as my stitches are nearly healed, and I’m ready to get back in the gym, I total my car today.

Thankfully I’m ok overall, but definitely sore and might have a broken finger, so it’ll be a slow build back into the gym next week once I see how I feel

[Filmbuff81]

Since it’s been a couple weeks since I lifted and I’m recovering from a rather painful car accident, I decided I’m going to run Eric Helms Novice bodybuilding program from the muscle strength pyramid book.

Between RPE, moderate volume, and only being 4 days, it would allow me to build back up slowly And efficiently while continuing to lose weight.

Once I have got back to my old levels of lifting, I’ll transition back to the intermediate program.

So maybe 6 months of the novice program or more depending how progress goes.

My warmup includes some stepper, box jumps, and medicine ball throws, lateral raises, external rotations, band pullaparts, and shouldrr dislocations.

It’ll be done before all the workouts to help warmup in a dynamic way. Eventually I’ll add a few more things in, but it’s a warmup not a workout so I’m not overly concerned.

Starting conservatively, especially since I have done barbell hip thrusts and Db Bulgarian spit squats before and I’ve got an imbalance between my legs right now, so anything will
Be good to balance the strength out.

Squat
135x10
185x5
235.1x5 @8
235.1x5
235.1x5 @8

Barbell Hip Thrust
112.5x5 @7.5
112.5x5
112.5x5 @7

Dumbbell Bulgarian Split Squat
20x8 @6
20x8 @6.5

Standing Calf Raise
115x8 @7
115x8
115x8 @7

Tomorrow is upper strength

Nutrition wise I am still eating more in line with a ketogenic diet; however, I’m starting to take more of a TKD approach again.

So my workout days are much higher carb and my off-days are probably around 50 or less.

This allows me to follow some of Eric helms ideas on calorie and carb cycling but without requiring me to get anal with tracking calories right now.

Mirror and scale are my methods at the moment.

I need to be wary of getting too OCD on the calorie clinging, especially with a lot of weight to lose, since it leads me down a bit of an unhealthy path.

Not a full blown eating disorder, but it plays on me mentally for sure.

Keto, IF, and a bit of carb manipulation on training days is allowing me to make progress right now, so the less time I can spend obsessing about food the better off I am.

Plus higher carbs all the time = GERD and inflammation for me.

[Payton1221]

I’m a photographer and videographer for real estate so I’m constantly on the go which makes meal planning pretty tough, so I just try to follow basic principles and ensure i hit a lot of protein and then let fat and carbs fall wherever in a general range.

A guy like you who had done it before has a much greater chance of success. I'm sure you can do it.

Regarding "on the go," I'm a huge fan of the common cooler I'm willing to eat chicken breast cold, but if you're not, you can still load up on sandwiches with the meat piled high and with fruits or veggies (carrots, broc****, cauliflower, peppers, etc) too.

[Filmbuff81]

Nuts, jerky, protein drinks, became my go-to this summer.

Since gearing up Keto again I actually can go all day on a coffee with a lot cream now lol.

But once I’m leaner I’ll definitely need to cooler up. My summers are high 90s and low 100s so I need to grab a plug-in one.

Since I need a new car, AC Power will be a feature lol.

[Payton1221]

But once I’m leaner I’ll definitely need to cooler up. My summers are high 90s and low 100s so I need to grab a plug-in one.

Since I need a new car, AC Power will be a feature lol.

You might be right, but with your windows cracked or rolled down, I would think that a good cooler with sufficient ice would keep you food cool at least through lunch. But, yes, time to "cooler up."

[Filmbuff81]

Same general warmup, except medicine ball slams instead of box jumps.

Thanks to my 531 days it’s something I find beneficial for priming for heavy lifting.


Close-Grip Bench Press
45x10
95x8
135x5
185x5 @8
185x5
185x5 @8

Wrist and hand seemed to hold up decently. Been nursing back spasms from last night, but they didn’t effect me much here.

185 could probably be an RPE of 7.5, but I prefer to err on the conservative side right now.

One-Arm Dumbbell Row
65x5
90x5 @7.5
90x5
90x5 @8

Quite easy, the last set was 7.5/8 so I rounded to RPE 8.

Dumbbell Shoulder Press - 50x8 @8, 50x8 @8

The goal was 70lbs, but this is where the car accident hampered me. Could really feel things pinching in my trap and shoulder. So I dropped the weight more and will Build back up.



Lat Pulldown - 100x8 @6.5, 120x8 @7

Still super easy even at 120. Probably should’ve been up another 20lbs.

Used a v-grip today.

Incline Dumbbell Fly
20x15 @7
20x15
20x15 @7.5

overall a solid day even with niggling injuries, but at least I can train.

[Filmbuff81]

Trap Bar Deadlift

115x8
165x5
213.5x8 @8
213.5x8
213.5x8 @8

Back felt decent today so these were pretty easy as they should be.

Belt Squats
108.5x8 @8
108.5x8
108.5x8 @8


I need to get a loading pin. These are a literal pain right now lol.


Glute Ham Raise - 8, 8, 8

The goal for these is to progress to 3x15 and then add weight again staying in an RPE to 8-9.

These aren’t in the program, but I messaged Eric on instagram and he was nice enough to answer a couple of my questions and he said these were an acceptable addition/substitution for leg curls since I don’t ha e a setup for proper leg curls.

3. Plate Loaded Leg Extension
25x12 @6.5
25x12
25x12 @7

Using a DB sucks. I need a proper machine attachment lol.

4. Lying Leg Curl
25x12 @7
25x12 @7

See comment above lol

5. Seated Plate Calf Raise
180x15 @6
180x15
180x15 @7

Loaded my power blocks on my knees. Still pretty easy. Gonna need to really load these up.

Another solid day in the books.

I did a carb load for a few days to help recovery. So weight went from 268ish to 272, but that’s not too bad.

[Payton1221]

I need to get a loading pin. These are a literal pain right now lol.

They are probably very cheap, but I'm sure that you could make one with a piece of 2 inch black iron pipe or pipe nipple

[Filmbuff81]

They are probably very cheap, but I'm sure that you could make one with a piece of 2 inch black iron pipe or pipe nipple

Rogue has one for 30 bucks.

Probably easier than me wasting time lol.

But yeah I’ll be hitting up the store tomorrow to see if I can fashion a Cheap one.