Payton's Lifting, Cardio, and Food Journal

[Payton1221]

Wake up, soldier!! Your house on fire!! or rather it's been THREE weeks with no fire............

Ha ha. I'm still working out and riding, but I just can't seem to bring myself to journal the same weights lifted the same number of reps again, and again, and . . .

I DB incline benched last night 70's x 20 (RPE 10) with two additional sets where I didn't push quite as hard.

I've been using a bar PlateauPlower suggested for landmine rows and I really like the way they hit my lats. A nice addition to the pull-ups I do.

And I have a superset of leg extensions and bulgarian squats that I like for legs and glutes.

But don't worry: the battle wages on (or, uh, the fire)

[Cantplankwell]

Ha ha. I'm still working out and riding, but I just can't seem to bring myself to journal the same weights lifted the same number of reps again, and again, and . . .

Beginning to know those feels

[Payton1221]

Random update. Just returned from Daytona. Weather was great and I was able to ride a 13 mile loop on my bike every day (approaching 900 miles for the year, so my goal of 1,000 miles will probably happen). My wife's Planet Fitness black card membership worked out great as we were able to go to the gym on three separate days (me as her guest), and it didn't cost us a nickel.

I rode my bike yesterday, and while still three miles from the house, CHARLIE HORSE IN MY CALF!!! This is the first time this has happened to me, and it was crippling. But what concerned was that it would recur, but after stretching it out, I made it home without incident.

Today's workout:

Inc DB Bench
70's x 20
70's x 15 (good MMC)
70's x 15

Ring Chins
BW x 14 (RPE ~10)
BW x 12 (RPE ~8)
BW x 12 (RPE ~8)

Leg Extension SSW bodyweight Bulgarian Split Squats
95 x 15, 15/15
95 x 15, 15/15
95 x 15, 15/15

[Plateauplower]

Nice that the PF membership works out, those clubs are everywhere. I have had the calf cramping when biking too, they are brutal. I adjusted the bracket on my bike shoe that clips into the peddle so it was a little further back rather than more on the ball of my foot and that seemed to help.

[Cantplankwell]

I rode my bike yesterday, and while still three miles from the house, CHARLIE HORSE IN MY CALF!!! This is the first time this has happened to me, and it was crippling. But what concerned was that it would recur, but after stretching it out, I made it home without incident.

Get your bike fitted at a bike shop, when I bought mine they were probably nearly 60 minutes adjusting stuff for my son and I including replacing stems, his bike had the most adjustment. It illustrated just how not "off the shelf" most of us are. I have had no issues with pain or cramps, even on longer rides of a couple of hours or more.

[Payton1221]

Thanks Tim and CPW for the input.

I got on the scale today, and I was so surprised that I didn't gain any weight in FL. Now I know that I ate a lot more than usual, but the daily biking, three workouts, and a few walks on the beach kept the weight gain to a minimum and the four days of reduced cals since returning was all that was needed to bring things back to the status quo

I have my yearly physical on Friday, but I'm expecting the typical values for lipids, etc. If there's anything of value then I'll share this weekend.

[ElrondHubbard]

Thanks Tim and CPW for the input.

I got on the scale today, and I was so surprised that I didn't gain any weight in FL. Now I know that I ate a lot more than usual, but the daily biking, three workouts, and a few walks on the beach kept the weight gain to a minimum and the four days of reduced cals since returning was all that was needed to bring things back to the status quo

I have my yearly physical on Friday, but I'm expecting the typical values for lipids, etc. If there's anything of value then I'll share this weekend.

I think when you're fit and active, your body will pretty much decide what it wants for your intake anyway, so you may not have eaten as much as you felt like. I've been surprised recently how slow my own weight gain is progressing, after months on a cut, my body doesn't seem to want to gain that much.

I'm not complaining, though.

[TM79]

Thanks for the update Payton. Sorry I missed this the other day. Good work in the gym a few days ago. Jealous of all of those numbers. That's good that you all had fun in Daytona. Oddly enough, I'll be staying right across the inlet in New Smyrna Beach on Wednesday and Thursday of this week. Yeah, I'd say a 13 mile bike ride every day will keep the weight gain to a minimum. Nice work!

[Payton1221]

LDL 123
HDL 70
Trig 45
Total 207

Total/HDL = 3

I'm pleased with this. I'm convinced (right or wrong) that my HDL was higher a few years ago when I was an avid walker (more volume, less intensity) than now with my bike riding, but it's still very good and I just enjoy riding my bike.

EDIT: Just rolled over 900 miles on my bike odometer this year. My goal of 1000 (while hampered by the time spent helping my mother as she recovers from a new knee) is still doable

[Samraiwise]

As always I admire your approach from every angle, toward achieving your health and fitness goal. Especially when I think about mine which are limited to lifting and jogging. *bow*

How's your mother? Hope her knee rehab is going well. You are a great son and friend.

[TM79]

LDL 123
HDL 70
Trig 45
Total 207

Finally a lift I can beat you on! I think my total was around 260 last time I had mine checked.. Lol.

[Payton1221]

How's your mother? Hope her knee rehab is going well.

Thanks for asking Kaz. She is able to control her pain much better with this knee, but I'm afraid that her occasional forgetfulness might be the beginning of dementia Back in the day, she was the absolute BEST (she still is, but she's slowed down a bunch). The one story that I've told over and over again that just epitomizes my mother is when I was going to college. Several times each semester, I'd study late into the night then get up very early (~4:00 am or so) and study even more. Many of those 4:00 am mornings when I got up I found my mom was already awake and fixing homemade biscuits and gravy FOR ME!!!

Finally a lift I can beat you on! I think my total was around 260 last time I had mine checked.

LOL. What do you attribute your higher numbers to? Since you keep you weight reasonable and you're active, do you think its heredity or do you think it's more diet related?

[ElrondHubbard]

Thanks for asking Kaz. She is able to control her pain much better with this knee, but I'm afraid that her occasional forgetfulness might be the beginning of dementia Back in the day, she was the absolute BEST (she still is, but she's slowed down a bunch). The one story that I've told over and over again that just epitomizes my mother is when I was going to college. Several times each semester, I'd study late into the night then get up very early (~4:00 am or so) and study even more. Many of those 4:00 am mornings when I got up I found my mom was already awake and fixing homemade biscuits and gravy FOR ME!!!

I appreciate Mom stories so much more nowadays than I used to. Keep yours close!

[TM79]

LOL. What do you attribute your higher numbers to? Since you keep you weight reasonable and you're active, do you think its heredity or do you think it's more diet related?

Finally circling back around here. It is hereditary. My Mom has always had high cholesterol too so I guess I got it from her. The doc put her on (whatever the drug is) to lower it and she stopped after about a week because she would leave the house to run errands and forgot where she needed to go or how to get home, etc. She said screw it, I'll roll the dice and be able to function in life. I can relate... A few years back, I had a "particle size" test done and found that the particles were large (I think?) and was told that was a good thing and I didn't need medication but was borderline. I'll just keep training and doing my thing...

[Payton1221]

Finally circling back around here. It is hereditary. My Mom has always had high cholesterol too so I guess I got it from her. The doc put her on (whatever the drug is) to lower it and she stopped after about a week because she would leave the house to run errands and forgot where she needed to go or how to get home, etc. She said screw it, I'll roll the dice and be able to function in life. I can relate... A few years back, I had a "particle size" test done and found that the particles were large (I think?) and was told that was a good thing and I didn't need medication but was borderline. I'll just keep training and doing my thing...

I'm certainly no expert, but I think there's a world of difference between seemingly identical cholesterol numbers of an active person who is relatively lean like yourself versus a sedentary and heavy person.

[ElrondHubbard]

I'm certainly no expert, but I think there's a world of difference between seemingly identical cholesterol numbers of an active person who is relatively lean like yourself versus a sedentary and heavy person.

There's a world of difference between the persons involved, and possibly in how their bodies respond to those cholesterol levels, but high LDL cholesterol is still a risk factor. Interesting question as to whether high levels caused by heredity have different risk values than high levels derived from lifestyle.

(I'm certainly no expert either.)

[Payton1221]

Thanks for the input gents. I'll update with today's workout:

Incline DB Press
80's x 15
80's x 13
80's x 12

Superset with Ring Chins
BW x 14 (RPE ~9)
BW x 14
BW x 13

Was going to do legs at Planet Fitness with my wife after we went to the coffee shop. After we were at the shop for ~90 minutes, my wife made a pouty face and said she wanted to walk with me in the morning instead of going to the gym. The weather should be good enough for a bike ride tomorrow, so I'll hit the big long hill and call that my leg/glute exercise. Bike odometer has 950 miles so I'm within 50 of reaching my goal this year.

[Payton1221]

Bike odometer has 950 miles so I'm within 50 of reaching my goal this year.

Just finished a 10 mile ride in what must be the windiest day this fall!!! That put the odometer @ 1000 miles which means I hit my one and only fitness goal this year

My wife and I worked out at PF the other day, and I got 16 pull-ups which is a recent max. I don't think that I compromised my form, but it's possible. I'll play closer attention to it next time.

I did shoulders today and did alternating DB press. I stopped lifting after I hit failure with my left (non-dominant) arm, but I'm somewhat surprised by just how much stronger my right arm is. I could probably do 15 reps with the right and only got 12 reps with the left.

My wife has never been a goal oriented person, but she's done a great job of keeping the weight that she lost recently off and she's agreed to a "couple's goal." We're going to walk together or go to the gym together a total of 120 times in the next 12 months.

[Cantplankwell]

Congrats on the riding goal and the pullups!

Very jealous of that 16 reps, I am so weak in the vertical pulls; chins or pull ups...I dont know why, but I am sure I dont involve my back or shoulders at all.....its weird, its like I can only use one muscle group at a time. I was doing well when I was around 163 lbs with that stuff, but I have added nearly 10lbs back on since early August.

Its also nice that you can do your fitness with your wife and have common goals. My wife has no interest in weight training at all, although she does come out and use the rower....just never when I am slamming weights to the mat. She does however go for bike rides with me, but her threshold is just below breaking a sweat...were working on that .

[Payton1221]

Its also nice that you can do your fitness with your wife and have common goals.

For full disclosure we both enjoy the walking as it's a great way to get away from the distractions of the house and just talk. And as far as our "together" trips to Planet Fitness are concerned, she's on the treadmill and I go to the free-weight area of the gym.

LOL at the "one muscle group at a time" comment. You're unique in that you're "isolating" muscles even when doing compound exercises

The Prowler work with my son has fallen by the wayside. I do it only because he needs some type of cardio (because I ride my bike enough), so I need to schedule another session with him soon.

[Samraiwise]

Good for you, having reached 1000-mile-ride !! And you still have more than two months left!! Way to go, m'friend!! As for pull-ups, many of you here weigh 10-30 lbs heavier than me (165 lbs), your BW pull-ups means my weighted pull-ups. Hats off to you!

My wife has never been a goal oriented person, but she's done a great job of keeping the weight that she lost recently off and she's agreed to a "couple's goal." We're going to walk together or go to the gym together a total of 120 times in the next 12 months.

Aren't any of you offended by this pair of turtledoves!?

[Payton1221]

aren't any of you offended by this pair of turtledoves!?

lol

[Payton1221]

November 6, 2018
Wgt: ~173

Incline BARBELL Bench
185x8
185x6
185x6

Superset with Ring Chins
BW x 13
BW x 12
BW x 12

Leg Extensions (95#) superset with bulgarian split squats (BW)
15, 15/15
15, 15/15
15, 15/15

Stoked about tonights barbell work! My shoulder hasn't been the same since my flat bench 225x5 in May. I have taken a multi-month hiatus and stuck with dumbbells only. I thought that I'd test the waters tonight, and 135 went up smooth as silk Now I'm debating: do I press (no pun) the situation and use the barbell for every incline workout? Do I alternate DB with barbell? Or do I rotate the barbell work in every 3rd or 4th workout? Of course that's rhetorical because you know what a lifting bro like me will do . . . BARBELL TIL' IT HURTS (again)

[HomeGymChains]

Very impressive incline bench!!!

(Unfortunately, reps on spread.)

[ElrondHubbard]

Good show, Mark! I'm admiring that Incline as well. My best ever was 175x3, and I'm a long way from that now, so even though I'm chasing you, don't expect to hear me breathing down your neck anytime soon!
As for your question, if it were me, I'd stick with the barbell, simply for the sake of consistency. For me, it also seems safer, although I take it that you had problems with it in the past?

[bamazav]

November 6, 2018
Wgt: ~173

Incline BARBELL Bench
185x8
185x6
185x6

Superset with Ring Chins
BW x 13
BW x 12
BW x 12

Leg Extensions (95#) superset with bulgarian split squats (BW)
15, 15/15
15, 15/15
15, 15/15

Stoked about tonights barbell work! My shoulder hasn't been the same since my flat bench 225x5 in May. I have taken a multi-month hiatus and stuck with dumbbells only. I thought that I'd test the waters tonight, and 135 went up smooth as silk Now I'm debating: do I press (no pun) the situation and use the barbell for every incline workout? Do I alternate DB with barbell? Or do I rotate the barbell work in every 3rd or 4th workout? Of course that's rhetorical because you know what a lifting bro like me will do . . . BARBELL TIL' IT HURTS (again)

Check out this Doc's website. He has some articles on shoulder health that should be helpful.

https://drjohnrusin.com/fix-your-pos...namic-warm-up/

[TM79]

I'd say you did very well putting up 6x185 on IB after not having done any barbell bench in several months. However, if you have a problematic shoulder, IB is one of the last exercises I would do as it puts significant strain on the shoulder. That has been my experience at least. I avoid that lift at all costs. I'll do incline DB's all day long, but no way am I touching a barbell on incline.

[Payton1221]

Very impressive incline bench!!!

Thanks HGC.

As for your question, if it were me, I'd stick with the barbell, simply for the sake of consistency. For me, it also seems safer,

And I expected you to mention it's ability to be microloaded

Check out this Doc's website. He has some articles on shoulder health that should be helpful.

https://drjohnrusin.com/fix-your-pos...namic-warm-up/

Thanks David. I've been doing several of the Crossover Symmetry exercises, so that (and perhaps just an extended hiatus) seems to have done the trick.

I'd say you did very well putting up 6x185 on IB after not having done any barbell bench in several months. However, if you have a problematic shoulder, IB is one of the last exercises I would do as it puts significant strain on the shoulder. That has been my experience at least. I avoid that lift at all costs. I'll do incline DB's all day long, but no way am I touching a barbell on incline.

Thanks for your input, but my problem seems to be somewhat cyclical. The only downside of a recurrence with my shoulder issue is that I have to return to dumbbells for a period. Not to dispute your thoughts on incline bench, but last spring I was doing fine with the incline and it wasn't until I tried flat bench that my shoulder issue recurred.

[Cantplankwell]

November 6, 2018
Wgt: ~173

Incline BARBELL Bench
185x8
185x6
185x6

Of course that's rhetorical because you know what a lifting bro like me will do . . . BARBELL TIL' IT HURTS (again)

Nice work on those inclines...thats more than I can manage in a flat bench!!, just leave a rep or two in the tank and get some regular de-loads in and you should be fine.

[Samraiwise]

Nice work on those inclines...thats more than I can manage in a flat bench!!, just leave a rep or two in the tank and get some regular de-loads in and you should be fine.

This, I must agree!! Way to go, m'friend!!