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  1. #541
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    23-Jan-2022

    Workout 1: 45min Ruck

    Workout 2:
    • HLE Warm-Up
    • 1st Phorm WOD - 20min EMOM
      • 3/8mi Ride
      • 20 Air Squats
      • 45s Plank
      • 45s Jumping Jacks
      • 45s Bench Dips
    • 10min Climb Ride
    • 5min Cool Down Ride
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  2. #542
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    24-Jan-2022

    Workout 1: 45min Ruck

    Workout 2:
    • HLE Warm-Up
    • 20min EMOM
      • 3/8mi Ride
      • 20 Air Squats
      • 45s Plank
      • 45s Jumping Jacks
      • 45s Bench Dips
    • 10min Peloton Climb Ride
    • 5min Peloton Cool Down Ride
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  3. #543
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    BigDad79 is offline
    25-Jan-2022

    Workout 1: 45min Ruck

    Workout 2:
    • HLE Warm-Up
    • Chipper For Time
      • 100 Air Squats
      • 80 Lunges
      • 60 Sit-Ups
      • 40 Push-Ups
      • 20 Burpees
      • 40 Push-Ups
      • 60 Sit-Ups
      • 80 Lunges
      • 100 Air Squats
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  4. #544
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    26-Jan-2022

    Workout 1: 45min Ruck

    Workout 2: 45min Low Impact Ride with Matt Wilpers
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  5. #545
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    BigDad79 is offline
    27-Jan-2022

    Workout 1: 45min Ruck

    Workout 2:
    • - HLE Warm-Up
    • 3 Rounds
      • 20 Sumo Squats
      • 40 Reverse Lunges
      • 20 Glute Bridges
      • 20 Romanian DL's (DB)
      • 20 High Knees
      • 20 Butt Kicks
      • 20 Jump Squats
    • REST 3min
    • EMOM (3 Rounds)
      • OH DB Press (max)
      • Hollow Rocks (max)
      • Plank
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  6. #546
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    28-Jan-2022

    Workout 1: 45min Ruck

    Workout 2: 45min Ruck
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  7. #547
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    BigDad79 is offline
    29-Jan-2022

    Workout 1:
    • HLE Warm-Up
    • 30min KB Workout

    Workout 2: 45min ruck (post-snowstorm, post-holing entire way)
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  8. #548
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    30-Jan-2022

    Workout 1: 5hrs of hunting and hiking (snowshoeing)

    Workout 2: 45min stretch/mobility routine
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  9. #549
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    Lots of good stuff. How's the shoulder feeling?

    ~Athi
    .
    .
    “This is worship: To serve mankind and to minister to the needs of the people.
    Service is prayer. A physician ministering to the sick, gently, tenderly,
    free from prejudice and believing in the solidarity of the human race,
    he is giving praise.”
    ~ ‘Abdu’l-Bahá
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  10. #550
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    Originally Posted by Athena View Post
    Lots of good stuff. How's the shoulder feeling?

    ~Athi
    Shoulder's feeling really good. Healing up nicely. Going to catch on posting here, but my first "real" bench workout was today and it was great.
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  11. #551
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    31-Jan-2022

    Workout 1: 45 min Low Impact Ride with Jenn Sherman

    Workout 2: 45min ruck
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  12. #552
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    01-Feb-2022

    Workout 1: 45min Ruck

    Workout 2: 1st Phorm WOD
    • Part 1 (3 Rnds)
      • 30 Jump Squats
        [8]20 Burpees
    • -- 3 MIN REST --
    • Part 2 (3 Rnds)
      • 30 Forward Lunges
      • 20 Burpees
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  13. #553
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    02-Feb-2022

    Workout 1: 45min ruck

    Workout 2: 45min Low Impact Ride with Jenn Sherman
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  14. #554
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    03-Feb-2022

    Workout 1: 45min Ruck

    Workout 2: 1st Phorm WOD
    • Part 1 - 15min AMRAP
      • 20 Cossack Lunges
      • 20 Alt Leg V-Ups
      • 20 Air Squats
    • Part 2 (3 Rnds)
      • 20 Push-Ups
      • 20 Plank Shoulder Taps
      • 15 Hollow Rocks
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  15. #555
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    04-Feb-2022

    Workout 1: 45min Ruck

    Workout 2: 1st Phorm WOD
    • HLE Warm-up
    • 4x 4min AMRAP (2min rest between AMRAPs)
      • 40 Mountain Climbers
      • 20 Reverse Lunges
    • Core Work - 3 Rnds
      • 30s Russian Twist
      • 30s Flutter Kick
      • 30 V-Ups
      • 60s Rest
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  16. #556
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    05-Feb-2022

    Workout 1: 45min Ruck

    Workout 2: 1st Phorm WOD
    • HLE Warm-up
    • 30min KB Workout
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  17. #557
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    07-Feb-2022

    Workout 1: 45min Ruck

    Workout 2: 45min Slow Flow Yoga with Denis Morton
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  18. #558
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    [QUOTE=BigDad79;1656163193]07-Feb-2022

    Workout 1: 45min Ruck

    Workout 2: 1st Phorm WOD
    • HLE Warm-Up
    • Part 1 - 3 Rnds (9min cap)
      • 15 Push-Ups
      • Air Squats
    • Part 2 - 3 Rnds (9min cap)
      • 20 Sit-Ups
      • 50 Mountain Climbers
    • 10 min Climb Ride with Christine D'Ercole
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  19. #559
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    08-Feb-2022

    Workout 1: 1st Phorm WOD
    • HLE Warm-Up
    • 20min EMOM
      • 25 Hip Thrusts
      • 12 HR Push-Ups
      • 1min Step Ups
      • 1min Rest
    • 10 min Climb Ride with Bradley Rose

    Workout 2: 45min Ruck
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  20. #560
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    09-Feb-2022

    Workout 1: 45min ruck

    Workout 2: 45min Low Impact Ride with Christine D'Ercole
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    10-Feb-2022

    Workout 1: 45min ruck

    Workout 2: 45min ruck
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  22. #562
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    11-Feb-2022

    Workout 1: 45min ruck
    Workout 2: 1st Phorm WOD
    • HLE Warm-Up
    • Part 1 - 15min AMRAP
      • 3/8mi Bike
      • 30 Reverse Lunges (Right)
      • 30 HR Push-Ups
      • 30 Reverse Lunges (Left)
    • 3 Rnds
      • 10 Forward Lunges (per leg)
      • 10 Donkey Kicks (per leg)
      • 1min Plank
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  23. #563
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    12-Feb-2022

    Workout 1: 1st Phorm WOD
    • HLE Warm-Up
    • Part 1 - 10min AMRAP
      • 20 Push-Ups
      • 20 Sit-Ups
    • Part 2 - 10min AMRAP
      • 30 Air Squats
      • 30 Mountain Climbers
    • 7min AMRAP
      • 20 DB Curls (per arm - 20lbs)

    Workout 2: 45min Ruck
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    13-Feb-2022

    Workout 1: 45min ruck

    Workout 2: 45min Yoga Flow with Denis Morton
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    Thumbs up

    Originally Posted by BigDad79 View Post
    Shoulder's feeling really good. Healing up nicely. Going to catch on posting here, but my first "real" bench workout was today and it was great.
    Glad to hear!!!
    At age 63, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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    14-Feb-2022

    Workout 1: 1st Phorm WOD
    Bench Press
    Bands - 2x10 (w/u)
    45lbs - 2x10 (w/u)
    95lbs - 1x10 (w/u)
    135lbs - 1x10 (w/u)

    155lbs - 1x8
    165lbs - 1x8
    185lbs - 1x8
    195lbs - 1x3
    205lbs - 1x3
    215lbs - 1x3

    DB Bench Press
    50lbs - 1x10
    60lbs - 4x10

    Cable Crossovers
    30lbs - 1x10
    20lbs - 2x10

    Close Grip Bench Press
    135lbs - 3x10

    Underhand Tricep Extension
    30lbs - 1x10
    35lbs - 2x10

    Face Pulls
    30lbs - 1x10
    35lbs - 4x10

    Workout 2: 45min ruck
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  27. #567
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    15-Feb-2022

    Workout 1: 1st Phorm WOD
    Squat
    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    155lbs - 1x5 (w/u)

    185lbs - 1x8
    205lbs - 1x8
    225lbs - 1x8
    255lbs - 1x3
    275lbs - 1x3
    305lbs - 1x3

    Leg Press
    460lbs - 3x10

    Forward Lunge SS Glute Bridge
    BW - 3x10 SS BW - 3x10

    Leg Extensions
    60lbs - 3x12

    Leg Curls
    90lbs - 3x12

    Lying Leg Raises
    BW - 5x12

    Workout 2: 45min ruck
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    BigDad79 is offline
    16-Feb-2022

    Workout 1: 1st Phorm WOD
    HLE Warm Up

    Sled Push
    25lbs - 1x30s
    45lbs - 4x30s

    Walking Lunge
    BW - 2x10
    20lbs - 1x10

    Medicine Ball Slam
    8lbs - 1x10
    10lbs - 1x10
    15lbs - 3x10

    Farmer's Carry
    90lbs - 3x45s

    Renegade Row
    25lbs - 3x10

    Workout 2: 45min ruck
    Reply With Quote

  29. #569
    Registered User BigDad79's Avatar
    Join Date: Dec 2017
    Age: 43
    Posts: 547
    Rep Power: 322
    BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250)
    BigDad79 is offline
    17-Feb-2022

    Workout 1: 1st Phorm WOD
    OHP
    45lbs - 2x10 (w/u)
    65lbs - 1x8 (w/u)

    75lbs - 1x8
    85lbs - 1x8
    95lbs - 1x8
    105lbs - 1x3
    115lbs - 1x3
    125lbs - 1x3
    135lbs - 1x3

    DB Front Raise
    15lbs - 3x15

    DB Lateral Raise
    15lbs - 5x15

    Skullcrushers
    50lbs - 5x10

    Tricep Cable Extensions
    50lbs - 1x12
    65lbs - 2x10

    Close-Grip Lat Pulldown
    100lbs - 1x12
    115lbs - 2x12

    Workout 2: 45min ruck
    Reply With Quote

  30. #570
    Registered User BigDad79's Avatar
    Join Date: Dec 2017
    Age: 43
    Posts: 547
    Rep Power: 322
    BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250) BigDad79 has a spectacular aura about. (+250)
    BigDad79 is offline
    18-Feb-2022

    Workout 1: 1st Phorm WOD
    Deadlift
    135lbs - 2x5 (w/u)
    155lbs - 1x5 (w/u)

    185lbs - 1x6
    225lbs - 1x6
    245lbs - 1x6
    275lbs - 1x3
    315lbs - 1x3

    Romanian Deadlift
    135lbs - 5x10

    DB Rows
    45lbs - 3x10 (per side)

    Wide Grip Pulldowns
    115lbs - 3x10

    Standing EZ-Bar Curl
    50lbs - 5x10

    DB Hammer Curls
    15lbs - 3x10 (per side)

    Ab Wheel Rollout
    BW - 3x10

    Workout 2: 45min ruck
    Reply With Quote

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