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  1. #361
    stretching blows boathead's Avatar
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    wattup, mark! glad to see you still hitting it. just stopping by, don't visit this site all that much these days. regards to my old hoosier buddy.
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  2. #362
    Registered User Payton1221's Avatar
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    Originally Posted by boathead View Post
    wattup, mark! glad to see you still hitting it. just stopping by, don't visit this site all that much these days. regards to my old hoosier buddy.
    Tom,

    I'm honored that your first post in 2.5 YEARS(!!!) was to me I hope that you're still hittin' the weights as well (but I know that you are ). Andrew quit posting about a year or so ago, but I'm sure that the man from down under is still as active as ever, too.

    My son is 19 now and lifts with me. He's got me on pressing exercises by ~10%, but I kill him in pull-ups.

    BTW, I'm a grandpa now. My daughter named her "Payton" too which makes me think that we must have been decent parents anyway

    Wishing you the very best. Check in anytime you want.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  3. #363
    stretching blows boathead's Avatar
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    Originally Posted by Payton1221 View Post
    Tom,

    I'm honored that your first post in 2.5 YEARS(!!!) was to me I hope that you're still hittin' the weights as well (but I know that you are ). Andrew quit posting about a year or so ago, but I'm sure that the man from down under is still as active as ever, too.

    My son is 19 now and lifts with me. He's got me on pressing exercises by ~10%, but I kill him in pull-ups.

    BTW, I'm a grandpa now. My daughter named her "Payton" too which makes me think that we must have been decent parents anyway

    Wishing you the very best. Check in anytime you want.
    good stuff, my man. sounds like life is being very kind to you. yeah, been hitting the weights very hard; doubt that will ever change, though my fitness goals have changed somewhat....been doing crossfit, which doesn't get much love around these parts.

    hope andrew is ok. i think of you guys often.
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  4. #364
    Registered User Payton1221's Avatar
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    Originally Posted by boathead View Post
    good stuff, my man. sounds like life is being very kind to you. yeah, been hitting the weights very hard; doubt that will ever change, though my fitness goals have changed somewhat....been doing crossfit, which doesn't get much love around these parts.

    hope andrew is ok. i think of you guys often.
    I don't do any of those type workouts anymore, but I've done several and I like them. Previously, I was a lifter who biked, but now I'm a biker who lifts. Let's be honest, I hit my genetic limit years ago. So now, unashamedly, I get to the gym every two or three days and do three hard pushing exercises superset with three sets of chin-ups and then legs of some sorts. Last night's workout was:

    Incline DB Bench
    70's x 15
    70's x 13
    70's x 11

    superset with Chin-ups
    BW x 16
    BW x 15
    BW x 13

    We had to cut our workout short as Sat @ 8:00 is when my son and I watch some 40's & 50's monster B-movies that's broadcast from Chicgago (Svengoolie) that he likes. I did 11 miles on my bike through the hills around where i live yesterday (today too), so I didn't mind skipping legs last night.

    Throw me a bone here, Tom. Give me some recent kick-@$$ set or Crossfit workout you've done recently
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  5. #365
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by Payton1221 View Post
    Previously, I was a lifter who biked, but now I'm a biker who lifts.
    I think we all evolve into something different as we go. I remember when I was big into strength sports that I thought anything over 800m was a long run. I think that's hilarious that I thought that way now.

    Your chin-ups are awesome.
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  6. #366
    Registered User tblodg15's Avatar
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    Originally Posted by Payton1221 View Post
    This makes me wonder if I should perhaps be more purposeful in adjusting the bench with either entire workouts dedicated to a different setting or perhaps just adjusting intra-workout running the whole range from my lowest incline setting incrementally going up uptil I hit the highest setting for my shoulders.
    I personally do the same routine for a couple months and then switch up a few of the exercises and do that routine for the next few months. You could adjust the bench angle setting occasionally and it might be a good idea but also not necessary. But I personally would not switch it up within the workout or even go back and forth constantly but that's just me. I prefer to keep the same exercise for a while to use some progressive overload and that may only be a few reps more over a couple months but it is progress!

    I updated my journal with my recent blood screening results if you care to check it out. I know last year it was interesting to compare notes...
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  7. #367
    Registered User Payton1221's Avatar
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    I've been doing lots of broomstick dislocates and my shoulder felt well enough to incline bench. I got 170x8 (rpe ~9-9.5) and then 165x9. I estimate this puts my 1RM at ~215-220 or so.

    I was sick with the flu a couple of weeks ago, so my biking mileage is off. I should finish the weekend with 250 miles for the year, but I'm questioning if I'll reach 1500 miles like I did last year.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  8. #368
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by Payton1221 View Post
    I've been doing lots of broomstick dislocates and my shoulder felt well enough to incline bench. I got 170x8 (rpe ~9-9.5) and then 165x9. I estimate this puts my 1RM at ~215-220 or so.

    I was sick with the flu a couple of weeks ago, so my biking mileage is off. I should finish the weekend with 250 miles for the year, but I'm questioning if I'll reach 1500 miles like I did last year.
    Those are great results, especially coming off of mobility and illness challenges. Take care of yourself, and don't try too many rash things!
    I'm out, standing in my field.

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  9. #369
    Registered User Payton1221's Avatar
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    Originally Posted by ElrondHubbard View Post
    Those are great results, especially coming off of mobility and illness challenges. Take care of yourself, and don't try too many rash things!
    Thanks Dave.


    Originally Posted by Payton1221 View Post
    I've been doing lots of broomstick dislocates and my shoulder felt well enough to incline bench. I got 170x8 (rpe ~9-9.5) and then 165x9. I estimate this puts my 1RM at ~215-220 or so.
    Here's a small update just for record keeping purposes. I lifted earlier today and started with 165 and got it 11 reps (rpe 10!), so my 1-rep calculator puts my 1RM at 225.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  10. #370
    Registered User tblodg15's Avatar
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    Great numbers for incline bench especially for not doing it regularly. I think we talked about this before but I am surprised that your shoulder can tolerate incline barbell bench press better than flat bench.

    I haven’t done any form of barbell bench since December 13th, doing incline and flat with DB only and my shoulder is thanking me for it. My strength is probably down a lot with only using light DB’s and higher reps but I could care less. One of these days I hope to get back to a barbell and I will at least try it sometime and maybe I should start with incline and see how that feels. But it will have to wait until I back off on archery because shooting my bow 4 days per week works my left tricep and my bad left shoulder pretty good. So I need to continue with moderate push workouts that are shoulder friendly.

    Hopefully you are getting some biking in this weekend with the nicer weather!
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
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  11. #371
    Registered User Payton1221's Avatar
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    Originally Posted by tblodg15 View Post
    I think we talked about this before but I am surprised that your shoulder can tolerate incline barbell bench press better than flat bench.

    Hopefully you are getting some biking in this weekend with the nicer weather!
    Thanks Troy. You might want to look into broomstick dislocates. I've been doing them again, and I think that it has improved my shoulder's health. I might even give flat benching a try again It would be nice to be repping 185 flat like I do 165 incline. But my real desire is to be able to do dips again. I haven't tried them in 6 months or so (I'm wanting to do shoulder dislocates for a full two months or so before testing the water), but I used to love dips and I could get ~8 or so weighted with a 45# plate and even managed a couple of reps with 90 lbs

    Working from home + nice weather = lots of bike riding--I have an 11 mile loop with lots of hills that provide me with a good 50 minute workout. I have my work phone transferred to my cell phone, and I had a business call yesterday during a ride I didn't feel too badly for not answering it since it was 12:35 local time which is officially lunchtime for me and I called the gentlemen back later.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  12. #372
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by Payton1221 View Post
    Thanks Dave.



    Here's a small update just for record keeping purposes. I lifted earlier today and started with 165 and got it 11 reps (rpe 10!), so my 1-rep calculator puts my 1RM at 225.
    Your incline bench is really good. Do you know what angle incline you use? Mine is about 38 degrees, I think. But at that it's a huge drop in strength from a regular flat bench.
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  13. #373
    Registered User Payton1221's Avatar
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    Originally Posted by ElrondHubbard View Post
    Your incline bench is really good. Do you know what angle incline you use? Mine is about 38 degrees, I think. But at that it's a huge drop in strength from a regular flat bench.
    It's ~27 degrees. In light of what Troy posted, I'm tempted to try my hand with 225 done on a flat bench to see what I can do. My shoulder is feeling better than it has in ages. If I do, I promise there'll be video
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  14. #374
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by Payton1221 View Post
    I've been doing lots of broomstick dislocates and my shoulder felt well enough to incline bench. I got 170x8 (rpe ~9-9.5) and then 165x9. I estimate this puts my 1RM at ~215-220 or so.

    I was sick with the flu a couple of weeks ago, so my biking mileage is off. I should finish the weekend with 250 miles for the year, but I'm questioning if I'll reach 1500 miles like I did last year.
    Nice work! I got a band for my shoulder dislocates and it did wonders for me. I use these.

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  15. #375
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    27 degrees? Old man winter just won't let us go this year... Give that bench a try and stay warm!
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  16. #376
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    I've been going heavier than I have in quite a while, so I thought I'd see how I'd do with incline benching 185. I've been progressively getting one fewer rep with every 5# increase, so I thought that 7 reps were possible so . . .








    My bench is set up relatively flat, but it appears flatter from this angle than (I think) it really is
    Last edited by Payton1221; 05-02-2020 at 07:49 AM.
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  17. #377
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    My primary mode of non-weight training exercise these days is biking (up to 660 miles YTD per my bike's odometer), but in 2015 it was walking. I logged over 1200 miles walking nearly every day during lunch and on the weekends when weather permitted. So I was intrigued when I read about Teddy Roosevelt's 50 mile challenge. He claimed that a fit person should be able to walk 50 miles in 20 hours but done over three days. On each day, when you start walking the clock starts and it doesn't stop until you stop . . . so you can't break the day's walk over 4-5 mini walks spaced out over hours of rest.

    I wasn't 100% invested in doing this, but I wanted to at least walk some today. I live 8 miles from McDonalds, so my intent was to at least walk to McDonalds and then I could decide whether to bail then or to return home for a total of 16 miles. My wife was returning from a "pedi" (Indiana just opened nail salons and she had an appointment at 9:30) and met me there for breakfast. I felt like continuing so she left and headed home and I started my return trip. I don't know if it was psychological or not, but I felt fine until about 1-2 miles from the house . . . perhaps it was just anticipation of getting home OR perhaps I was approaching my limit.

    Including the 12 minute break at McDonalds, I did the 16 miles in 4:42. I was quite surprised that my return trip only took 5 minutes longer than the first half.

    I'm glad that I did it, but I don't feel compelled to do the next two legs of the trip to make the 50 miles. Could I do it? Maybe. I think my feet could be the limiting factor. Fortunately, I had no blisters (thanks to Grouchy for giving me some solid tips on long walks several months ago), but the bottoms of my feet feel "hot." After a nap and some TV, my wife and I went shopping, not a great deal of walking, but I've added another 4,000 steps to my fitbit since returning home.

    Here's my fitbit after returning from the walk:

    Speaking of walking, I'm going to buy a backpack to carry my 13 month old granddaughter tomorrow night if it's still available (Craigslist purchase). For those of you with grandkids, they're awesome My wife loved her immediately, but I'm only now starting to really enjoy her. My wife and daughter are both RNs and they both work two 12 hour shifts per week. When my daughter works, my wife babysits, and with me working from home more due to the corona virus, I've got to spend a lot more time with her. Good times. The three of us (wife, granddaughter, and me) went on walks with the stroller earlier this week.
    Last edited by Payton1221; 05-23-2020 at 06:28 PM.
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  18. #378
    Registered User jreacher's Avatar
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    I love your walking story. I've met a few octogenarians and one nonagenarian that swear by walking to stay healthy and energetic. I've personally lost a lot of fat accidentally back in my college days when I started walking all over campus instead of taking the bus.

    What are some tips for walking a lot?

    I've been walking more lately and plan to step it up some more. I've been tempted to get a fitness watch to help with tracking but I get analysis paralysis when looking at all the different models and options. I'd also like to get something for my kids to track with me, but they don't have phones so it would have to work without an app.
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    Registered User Payton1221's Avatar
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    Originally Posted by jreacher View Post
    I've met a few octogenarians and one nonagenarian that swear by walking to stay healthy and energetic.
    I read an article (AARP I think . . . seriously. I joined when I turned 50 and they occasionally have good articles) where it talked about how good walking was for you. They claimed it was a straight forward dose/response relationship with those who walked one hour per day lived longed than those who walked 30 minutes; and those who walked 90 minutes lived longer than those who walked 60; etc. That year that I walked 1200 miles my lipids were never better!!! My HDL was always in the 70's to 90's. Now I think it's been hovering in the high 50's IIRC . . . and that's with LOTS of bike riding. I'm tempted to conduct a 30 day period of just walking again just prior to a blood draw for cholesterol to see if it duplicates the super high HDL days from 2015.

    Originally Posted by jreacher View Post
    What are some tips for walking a lot? I've been walking more lately and plan to step it up some more. I've been tempted to get a fitness watch to help with tracking but I get analysis paralysis when looking at all the different models and options.
    This is a Tony Robbins quote "If you talk about it, it's a dream, if you envision it, it's possible, but if you schedule it, it's real." So schedule it. Like I wrote previously about 2015, I walked nearly every day at lunch (this was my schedule) when the weather cooperated . . . and by "cooperating," I mean not raining and above 20F! I had insulated jeans that I could wear over my slacks, ear muffs, jacket and mittens, and basically only my face would be cold.

    For apps, how about just a fitbit and its app? You can always challenge yourself to hit some threshold number of steps per day or week.
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    I am just getting caught up a little on the forum, nice job with the incline bench press! For the last month I have been starting off my workouts with 20 minutes of shoulder rehab exercises and my shoulder is slowly feeling better but it will be a long time before I do another barbell bench press. I even cut out DB presses for now because my shoulder got so sore from shooting my bow that it hurt bad just to swing them up into place (and even worse while benching).

    Were you working out in slacks when you were doing that bench press? :/
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  21. #381
    Registered User Payton1221's Avatar
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    Originally Posted by tblodg15 View Post
    I am just getting caught up a little on the forum, nice job with the incline bench press! For the last month I have been starting off my workouts with 20 minutes of shoulder rehab exercises and my shoulder is slowly feeling better but it will be a long time before I do another barbell bench press. I even cut out DB presses for now because my shoulder got so sore from shooting my bow that it hurt bad just to swing them up into place (and even worse while benching).

    Were you working out in slacks when you were doing that bench press? :/
    Thanks for the comments . . . and the pants were some cotton duck work pants (Jesse James brand but they're like Carhartt) that I was wearing where I had worked in the yard moments earlier. I have substituted my bike riding for ALL of my leg exercises, so I pay zero attention to what pants I'm working since it's just chest, shoulders, and back.

    Have you tried broomstick dislocates for your shoulder? Right or wrong, I'm attributing the reintroduction of those back into my daily routine as a primary reason as to why I've been able to do barbell benching again. You might also want to look into Crossover Symmetry exercises which is a bunch of different exercises that use bands to strengthen/rehab your shoulder (you can find their chart of exercises from a google search and there's probably several YouTube videos too). You can buy the bands on ebay instead of the higher priced ones that they sell. If you watch my 185x7 bench video again, you can see multiple color bands that I used for that purpose for a while (I no longer do but I wouldn't hesitate to reintroduce them if my shoulder got wonky again).
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    I have been using bands along with a few other exercises as part of that 20 minutes of shoulder rehab work. I have been doing shoulder dislocates using a band instead of a stick. Those are really uncomfortable while doing them but my shoulder is starting to feel better and the dislocates are likely helping. I will look up the crossover symmetry and see if there are any exercises I might want to add to my current circuit of 9 or 10 exercises, thanks!
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
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  23. #383
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    Awesome! I am so stoked about this.
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    Originally Posted by GrouchyUSMC View Post
    Awesome! I am so stoked about this.
    You're not going to believe this, but I took off walking WITHOUT water. I was about 1.5 miles from the house when I realize that was a mistake, and fortunately, that was when my wife was about ready to leave the house for her nail appointment. I caught her before she left the house and she dropped off a bottle of water on her way to the nail place a few minutes later which lasted until I made it to McDonalds and then I refilled it there.

    I didn't do the full three days, but I will before the year is out
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    I haven't set any concrete goals for biking except to say that I'd like to match last year's 1,500 miles. Tonight my odometer hit 800 for the year, so 1,500 should be easy to hit. I could probably exceed 1,750 or so but my wife and I continue to walk approximately every third day, and pushing too hard to get the mileage in would negatively affect our walking.

    I've increased the RIR (reps in reserve) for my incline benching as a short experiment to see if I'm still as strong afterwards. I've been doing it for about 5-6 weeks now and one positive effect that I've already noticed is that the arm pain that I've had since September has almost disappeared completely.
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    Originally Posted by Payton1221 View Post
    I haven't set any concrete goals for biking except to say that I'd like to match last year's 1,500 miles. Tonight my odometer hit 800 for the year, so 1,500 should be easy to hit. I could probably exceed 1,750 or so but my wife and I continue to walk approximately every third day, and pushing too hard to get the mileage in would negatively affect our walking.

    I've increased the RIR (reps in reserve) for my incline benching as a short experiment to see if I'm still as strong afterwards. I've been doing it for about 5-6 weeks now and one positive effect that I've already noticed is that the arm pain that I've had since September has almost disappeared completely.
    That's a truly positive result, Mark. I hope it encourages you to keep going!
    I'm out, standing in my field.

    64 and still a newbie.
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