Payton's Lifting, Cardio, and Food Journal

[Payton1221]

The chain tension is critical. I pulled back very hard on the motor while someone else tightened the bolts, I am going to add an adjustable tensioner on mine at some point, although I have not run into any loosening yet. Thats funny about walking the last 20' ...me too!

The front squat: do you grip the bar with a closed hand, or carry it on your fingertips while its wedged just below your neck?

I wrote about the flat tire on my Prowler. I took it to a place that fills tires with foam so that they can never go flat again (I've had this done to all four tires on our lawn tractor). I get a call saying "Did you know that your tire has a flat?" No kidding . . . THAT'S WHY I DROPPED IT OFF TO YOU! I said yes and he said they can't add foam if it won't hold air. That's odd as I'm sure some of the lawn tractor tires had flats too. No biggie. I picked it up and then did what perhaps I should have done initially and that was to call Monster Scooter. I did and they offered a free replacement tire and said that I could keep the damaged one since it would cost nearly as much to return. Hopefully the replacement one will arrive soon.

Regarding the front squat grip, I'm think my grip is a hybrid between the two that you mentioned ;-) I've tried the crossed arms hold but that doesn't feel right.

I think everybody has a left-right strength imbalance, it's more noticeable for some than others. That's one of the reasons I don't do too many two-dumbell exercises, I'm likely to fall over on one side by the time I'm done. I can tell on bench presses though, when I'm really straining on the last rep, that the bar wants to move to the right.

Yep. I've seen this several times myself. Then I recall from my Statics course that with the C.G. closer to the right arm, the right arm is supporting more of the weight.

We just returned from two days at the lake. My inlaws were in Florida, and my wife committed to spending the weekend at their cabin near the lake to water their flowers. I managed three bike rides (one Thursday evening when we got there, one Friday, and one Sat) all 9-10 miles long. What was odd was the second ride felt like it took more of an effort than the third ride (and the conditions of each were similar). One would think the "fatigue" would continue to accumulate, but that apparently didn't happen. I'm still on pace to get 1,000 miles in this year.

[Payton1221]

Logging two workouts: Sunday's and yesterday's.

June 17, 2018
Incline BB Bench
200x7*
185x8 (RPE 8)
185X8 (RPE 9)
185X8 (RPE 10)
* Just one rep less than on the Smith machine, so this gives me an idea how to equate the effort of the two exercises (i.e., Smith versus free weights)

Ring Chins
BW x 13
BW x 12

Inverted Rows
BW x 25
BW x 25


June 20, 2018
Alternating DB OHP
55's x 12
55's x 12
55's x 12
55's x 12

Chin-Ups
BW x 12
BW x 12
BW x 12
BW x 11

Leg Extension (done rest-pause w/30 sec bet mini-sets)
110 x 15, 10, 8
110 x 15, 10, 8


BTW, I've been doing a mini-cut. Not sure where I started (with water weight, probably over 180 or so), but I'm down to 177 with a very blurry 2-4 pack in the a.m. I'm not going to lose too much more. Probably to 175 as a max and hold that throughout the summer.

[Cantplankwell]

* Just one rep less than on the Smith machine, so this gives me an idea how to equate the effort of the two exercises (i.e., Smith versus free weights)




BTW, I've been doing a mini-cut. Not sure where I started (with water weight, probably over 180 or so), but I'm down to 177 with a very blurry 2-4 pack in the a.m. I'm not going to lose too much more. Probably to 175 as a max and hold that throughout the summer.

The first point up there I find interesting regarding the smith machine, as some folks rail against them. At any rate a 200lb bench press is most impressive. Did you keep that leg still?

That is cool that you only need to drop a little weight to get some definition on your abs. In my case I started out at 187 (with a 38" waist at the navel) today I am at around 174 for arguments sake, and I am starting to see some definition in my back and shoulders, quads, and the bicep vein is always present now, at what weight would you predict that I begin to see some ab definition? I was probably starting around 25% BF or more?

Good work all around!

[Payton1221]

That is cool that you only need to drop a little weight to get some definition on your abs. In my case I started out at 187 (with a 38" waist at the navel) today I am at around 174 for arguments sake, and I am starting to see some definition in my back and shoulders, quads, and the bicep vein is always present now, at what weight would you predict that I begin to see some ab definition? I was probably starting around 25% BF or more?

Good work all around!

My philosophy was/is to get thin and then stay relatively thin. Do you know what's 10X easier than someone having to lose 50 lbs? It's to lose only 5 lbs so my suggestion is that when you get to a weight that you like that's not too difficult to maintain (sub-10 is very difficult to maintain and for others it might even be a tad higher), choose a weight limit where you restart your cut whenever it's reached.

People carry their weight differently, but let's make some assumptions using your assumptions:

187# @ 25% BF = 140# lean + 47# fat

Let's assume that you will lose only 1# of lean mass as you diet to some value in which ab definition will occur and let's assume that occurs at 13% bodyfat. So:

Lean mass @ 13% BF = 139#; therefore, your total weight would be 139/.87 (i.e., 87% lean since you're 13% BF) = 160#

Change the assumptions (maybe you were only 22% BF when you started, maybe you'll no lean mass at all, and maybe you'll see ab definition at 14%) and then you get different answers.

P.S. My Prowler Parts will hopefully be here early next week. I haven't decided if I'll use air in the tire or just go straight to having it injected with foam which will make it flat-free forever, but by July, it should be operational

[Plateauplower]

I got out for an early morning (at dawn) paved trail ride this morning. About 14mi in about an hour, I always forget how enjoyable that is.

[fittofattofit]

Incline DB Bench
90's x 12 (video below)

Wow Mark ... I just saw that vid from a few weeks ago. Very strong benching ... and I'm very jealous!
Matched it with the incline BB reps at 200 last week
Looking very trim and lean as well

[Payton1221]

I got out for an early morning (at dawn) paved trail ride this morning. About 14mi in about an hour, I always forget how enjoyable that is.

If my math is right, that's an average speed of about 14 mph I tend to average around 13 mph (NEVER faster), and I certainly hope that it's the steep hills around here that causes my average to be less than others

Wow Mark ... I just saw that vid from a few weeks ago. Very strong benching ... and I'm very jealous!

Matched it with the incline BB reps at 200 last week
Looking very trim and lean as well

Thanks Andrew. I'm very happy with my pressing strength. I used to have respectable weighted dip numbers too, but my shoulders just won't allow it as confirmed again by a somewhat painful BWx1 today (see workout results below but I omitted the sad attempt at dips again)

[Payton1221]

June 23, 2018
Smith Incline Bench Press
195x11
195x10
195x9

Chins
BWx14
BWx13
BWx12

Leg Extensions (done rest-pause w/30 sec rest between mini-sets)
110x15, 8, 7
110x15, 8, 8

I reduced my bench and chins by one set each due to the reduced cals that I've been eating this week.

[Plateauplower]

If my math is right, that's an average speed of about 14 mph I tend to average around 13 mph (NEVER faster), and I certainly hope that it's the steep hills around here that causes my average to be less than others

Hills make a big difference. I ended up riding most of the same trail again in the evening at about the same pace. It’s a fast trail. It’s relatively flat, since it’s next to a river, no traffic, no stops, and the way I went both times it starts with a long meandering slight decline toward the river. Had some 26mph zones in there .

I think I mentioned I converted my specialized hardtail mountain bike into kind of a road warrior bike. It feels so fast with the higher pressure city tires instead of knobbies. I put about 25 miles of riding in yesterday, and another 3 or so just on short trips adjusting things - handle bars levers etc to make it more comfortable than “attack” position it was set up for on dirt. When I ride my full suspension setup off road with lots of steep hills and technical terrain I avg about 7-9mph depending on the trail and it’s way harder physically. The paved trail is really nice it’s a short ride from my house to the one I road yesterday, and we have several other on the I&M canal, and some other local rivers and streams. I’m lucky enough to be in a spot with a lot of good biking, both on and off road. Big organizations lobby for and maintain very nice MTB trails and paved trails. One of the few benefits of a larger city suburb living with lots of Forrest Preserves.

Think we are taking a mini trip to either Indiana dunes or the Warren Dunes in Michigan at some point soon to let the kids play on the beach/dunes. IIRC your in Southern IN?

[Payton1221]

I think I mentioned I converted my specialized hardtail mountain bike into kind of a road warrior bike. It feels so fast with the higher pressure city tires instead of knobbies. I put about 25 miles of riding in yesterday, and another 3 or so just on short trips adjusting things - handle bars levers etc to make it more comfortable than “attack” position it was set up for on dirt.

Think we are taking a mini trip to either Indiana dunes or the Warren Dunes in Michigan at some point soon to let the kids play on the beach/dunes. IIRC your in Southern IN?

Are you eating some of those ridden calories back? If you're not, that's going to result in a hyooge deficit for the day.

I weighed 175.4 today. Unlike you I can't bring myself to get on a scale after a big weekend. In fact, I haven't been on the scale in a few weeks as I know that my weight has crept up. I should probably diet to 172 or so. Not sure if I will though

Yes, I live across the river from Louisville. On the Western side of the city as the river makes a turn, there's a small mountain range that I live on. I have several awesome climbing opportunities just a few minutes ride from my house.

[tblodg15]

I'm very happy with my pressing strength. I used to have respectable weighted dip numbers too, but my shoulders just won't allow it as confirmed again by a somewhat painful BWx1 today (see workout results below but I omitted the sad attempt at dips again)

That's ironic to me that dips bother your shoulder yet you have an impressive incline db press. Of course everyone is different but I can do dips all day but have to be careful with db incline press because it aggravates my shoulder. I figured out what was REALLY hurting it was cable flyes so I stopped doing those and it is feeling better.

[Payton1221]

That's ironic to me that dips bother your shoulder yet you have an impressive incline db press. Of course everyone is different but I can do dips all day but have to be careful with db incline press because it aggravates my shoulder. I figured out what was REALLY hurting it was cable flyes so I stopped doing those and it is feeling better.

LOL because the only exercise that has been on my "no-go" list longer than dips is flyes I bet I haven't done flyes in over 20 years.

Thanks for visiting my journal.

[tblodg15]

LOL because the only exercise that has been on my "no-go" list longer than dips is flyes I bet I haven't done flyes in over 20 years.

Thanks for visiting my journal.

Ha!

And you're welcome, I enjoy reading what type of workouts others near my age are doing.

[Payton1221]

June 26, 2018 Workout
[Note: weighed 173.8 this morning, i.e., June 27]

Seated DB OHP
55's x 12
55's x 12
55's x 18

Pull-ups
BW+45 x 7
BW+45 x 7
BW x 13

Leg Extension (rest pause w/30 sec bet mini-sets)
110 x 16, 10, 8
110 x 15, 10, 7

[Cantplankwell]

June 26, 2018 Workout
[Note: weighed 173.8 this morning, i.e., June 27]

Seated DB OHP
55's x 12
55's x 12
55's x 18

Pull-ups
BW+45 x 7
BW+45 x 7
BW x 13

Leg Extension (rest pause w/30 sec bet mini-sets)
110 x 16, 10, 8
110 x 15, 10, 7

Morning Payton! I see you are putting your weight up...how tall are you if you dont mind me asking?

Your shoulders/arms must be fried right now, thats some significant volume there!

[ElrondHubbard]

Just catching up, and admiring those impressive numbers. Being able to hang 45’s on the pull-ups is an ultimate goal for me. Great work!

[Payton1221]

Morning Payton! I see you are putting your weight up...how tall are you if you dont mind me asking?

I'm 5'-10"

Just catching up, and admiring those impressive numbers. Being able to hang 45’s on the pull-ups is an ultimate goal for me. Great work!

Thanks. I did it in the assisted pull-up/dip machine at Planet Fitness while my wife walked on the treadmill as it's the only pull-up station in the (VERY SMALL) weight section. There was some interference with the weight and the "station" but I made it work. Not sure if it was confidence or stupidity to try that in a public setting because it was the first time that I did weighted pull-ups in over a year.

Dave, our weight and number of BW pull-ups are similar, so I bet you can do a half-dozen now! You can your dip belt of course (or just hold a DB between your crossed legs), but here's what I use and I like it: https://www.amazon.com/Brute-Belt-Ny...70_&dpSrc=srch

[ElrondHubbard]

I'm 5'-10"


Thanks. I did it in the assisted pull-up/dip machine at Planet Fitness while my wife walked on the treadmill as it's the only pull-up station in the (VERY SMALL) weight section. There was some interference with the weight and the "station" but I made it work. Not sure if it was confidence or stupidity to try that in a public setting because it was the first time that I did weighted pull-ups in over a year.

Dave, our weight and number of BW pull-ups are similar, so I bet you can do a half-dozen now! You can your dip belt of course (or just hold a DB between your crossed legs), but here's what I use and I like it: https://www.amazon.com/Brute-Belt-Ny...70_&dpSrc=srch

I've got a decent belt for it, and I'm hanging a 25 lb plate that I can normally get 9 reps with. My hope is to get where I can do 10 regularly, then I'll up to a 35 lb plate. We'll see when that 45 pounder happens -- hopefully before I'm 70!

Don't worry about that public setting: nothing motivates like the fear of humiliation!

[Samraiwise]

I'm 5'-10"


Thanks. I did it in the assisted pull-up/dip machine at Planet Fitness while my wife walked on the treadmill as it's the only pull-up station in the (VERY SMALL) weight section. There was some interference with the weight and the "station" but I made it work. Not sure if it was confidence or stupidity to try that in a public setting because it was the first time that I did weighted pull-ups in over a year.

Dave, our weight and number of BW pull-ups are similar, so I bet you can do a half-dozen now! You can your dip belt of course (or just hold a DB between your crossed legs), but here's what I use and I like it: https://www.amazon.com/Brute-Belt-Ny...70_&dpSrc=srch

I've got a decent belt for it, and I'm hanging a 25 lb plate that I can normally get 9 reps with. My hope is to get where I can do 10 regularly, then I'll up to a 35 lb plate. We'll see when that 45 pounder happens -- hopefully before I'm 70!

Don't worry about that public setting: nothing motivates like the fear of humiliation!

My two dearest friends, the key to the heavy pull/chin up is alternating the load and rep range. DO NOT REPEAT THE SAME LOAD AND REP RANGE in a row.

The point is, add more weight you think you can handle but not every workout. Pull/Chin up is not like Bench Press that you lock at the top. Wish you know what I mean.

If you stick to "full extension" at the bottom with safe loads, you'd most likely end up with less than your poundage potential. Doing the same lbs with same reps forever, never surpassing beyond certain point.

Give your elbows some slack each rep and you WILL BE SURPRISED, that I can promise.

Cheat the ROM(range of motion) but not your wife. That is my two cents.

P.S. I appreciate your support and always love you two.

[Payton1221]

Don't worry about that public setting: nothing motivates like the fear of humiliation!

LOL but you're right. I was in this dip/pull-up station with the 45# plate banging around but I plowed ahead

If you stick to "full extension" at the bottom with safe loads, you'd most likely end up with less than your poundage potential.

I agree with this. I can do a dozen or so "dead hang" pull-ups. My son can do NONE, but he can cheat at the bottom and get 8-9.

Any thoughts on how dead hang affects hypertrophy and/or tendon health? I will say this, my elbows have felt GREAT(!!!) all the time that I've been doing the dead hang type chin-ups.

[Payton1221]

June 29, 2018
Weight: 175 lbs

Smith Incline
200 x 10 (RPE 10)
185 x 9 (RPE ~8)

Seated DB OHP
60's x 10*

* After that sandbagged 55's x 18 for my last workout, I wanted to see if I could handle the 60's for reps. If I hadn't done the Smith Incline beforehand, I might have gotten 60's x 12.

Leg Extension (rest-pause)
110 x 15, 10, 10
110 x 16, 10, 10

[ElrondHubbard]

My two dearest friends, the key to the heavy pull/chin up is alternating the load and rep range. DO NOT REPEAT THE SAME LOAD AND REP RANGE in a row.

The point is, add more weight you think you can handle but not every workout. Pull/Chin up is not like Bench Press that you lock at the top. Wish you know what I mean.

If you stick to "full extension" at the bottom with safe loads, you'd most likely end up with less than your poundage potential. Doing the same lbs with same reps forever, never surpassing beyond certain point.

Give your elbows some slack each rep and you WILL BE SURPRISED, that I can promise.

Cheat the ROM(range of motion) but not your wife. That is my two cents.

P.S. I appreciate your support and always love you two.

Do you mean change it up during the same workout? I switch it up between weighted and non-weighted on alternate days, but I had never considered the possibility of changing it between sets in a single session.

Your cheating advice is encouraging. I'm always fighting the temptation to stop just before I hit the bottom. Maybe now I can give in sometimes!

[Plateauplower]

https://smile.amazon.com/gp/product/...=AJ5KCH6R81QUN

These are like the tires I’m running on my hard surface bike. They are pretty fast at 80psi compared to the more aggressive tread / lower psi I run on my dirt / full-suspension MTB. Makes for much faster riding and they do okay on limestone etc. I did a few miles of a limestone trail and they slid a little in loose spots but worked pretty well considering. Mine are actually Michelin and can go up 85psi, but they make a bug difference.

[Payton1221]

https://smile.amazon.com/gp/product/...=AJ5KCH6R81QUN

These are like the tires I’m running on my hard surface bike. They are pretty fast at 80psi compared to the more aggressive tread / lower psi I run on my dirt / full-suspension MTB. Makes for much faster riding and they do okay on limestone etc. I did a few miles of a limestone trail and they slid a little in loose spots but worked pretty well considering. Mine are actually Michelin and can go up 85psi, but they make a bug difference.

Those tires look like mine, but mine are "WTB" (a brand that I admiteddly have never heard before. 89% of Amazon reviewers rate your tires as 4 or 5 star!

I really need to check my tire pressure more often. I'm the give it some air and "yeah, feels like that's about right" kinda guy

[Payton1221]

July 1, 2018
I finally got my prowler working and thought I'd challenge my 18 year old son to a sled/push-up/pull-up competition. After one round, he was so winded that when I said we were doing FIVE rounds, he said "you're insane"

I did manage to get him to complete three rounds, and I must say, my shirt had a sweat ring of at least 4" around my neck, and my face was dripping sweat. The prowler took 60 seconds for round 1, probably ~70 for round 3. And I did 20 push-ups and 8 strict pull-ups per round so collectively, five rounds would have made for a nice well-rounded workout.

[fittofattofit]

Thanks Andrew. I'm very happy with my pressing strength. I used to have respectable weighted dip numbers too, but my shoulders just won't allow it as confirmed again by a somewhat painful BWx1 today (see workout results below but I omitted the sad attempt at dips again)

June 23, 2018
Smith Incline Bench Press
195x11
195x10
195x9

Chins
BWx14
BWx13
BWx12

Leg Extensions (done rest-pause w/30 sec rest between mini-sets)
110x15, 8, 7
110x15, 8, 8

I reduced my bench and chins by one set each due to the reduced cals that I've been eating this week.

Alpha inclines on the Smith. Yes, you have got great pressing strength so I think you cab afford to forget about dips if your shoulders don't like them ... dips put a lot of strain across the front of my shoulders so I have to be very careful of getting too deep
And great work on the chins

June 26, 2018 Workout
[Note: weighed 173.8 this morning, i.e., June 27]

Seated DB OHP
55's x 18

Awesome Mark ... I can't even do half that with flat DB bench

June 29, 2018
Weight: 175 lbs

Seated DB OHP
60's x 10*

* After that sandbagged 55's x 18 for my last workout, I wanted to see if I could handle the 60's for reps. If I hadn't done the Smith Incline beforehand, I might have gotten 60's x 12.

even better

July 1, 2018
I finally got my prowler working and thought I'd challenge my 18 year old son to a sled/push-up/pull-up competition. After one round, he was so winded that when I said we were doing FIVE rounds, he said "you're insane" : eek:

I did manage to get him to complete three rounds, and I must say, my shirt had a sweat ring of at least 4" around my neck, and my face was dripping sweat. The prowler took 60 seconds for round 1, probably ~70 for round 3. And I did 20 push-ups and 8 strict pull-ups per round so collectively, five rounds would have made for a nice well-rounded workout.

Very cool that you out-metconned your 18yo son

[Payton1221]

Alpha inclines on the Smith . . . And great work on the chins

Thanks Andrew.

Very cool that you out-metconned your 18yo son

For full disclosure I completed the first Prowler run in 59 seconds, and my son finished in 56. BUT he had to be "encouraged" to drop and do 15 push-ups (I did 20) and then immediately to the gymnastic rings to do 5 pull-ups (I did 8). My wife did a great job trying to motivate him and to not let an "old man" beat him, but I know that we've been too soft on him He and I talked later and he's going to continue to do 3 rounds of this workout with me once per week for the month of July then we'll go to four rounds in August and then finally five rounds in September.

I want to thank Cantplankwell again for the assistance with the Prowler design!!! And believe it or not, the chain stretched YET AGAIN(!!!) during my first round. So after about 10-15 seconds, I aborted and fixed it (permanently I think) when I loosened the leading two screws that held the motor down and then drove a chisel in to prop it up like a poor man's (did someone say ghetto ) adjustable motor mount

I finished the month of June with 523 miles on my bike's odometer. Riding 1000 miles is the only goal I really have set for myself this year, and I'm on track to do so.

[ElrondHubbard]

July 1, 2018
I finally got my prowler working and thought I'd challenge my 18 year old son to a sled/push-up/pull-up competition. After one round, he was so winded that when I said we were doing FIVE rounds, he said "you're insane"

I did manage to get him to complete three rounds, and I must say, my shirt had a sweat ring of at least 4" around my neck, and my face was dripping sweat. The prowler took 60 seconds for round 1, probably ~70 for round 3. And I did 20 push-ups and 8 strict pull-ups per round so collectively, five rounds would have made for a nice well-rounded workout.

It's nice when you can give those kids a run for their money! Then you'll be able to remind them of it for the rest of your life!

[Payton1221]

July 2, 2018
Seated DB OHP*
65's x 9
65's x 9

Incline DB Press
75's x 14
75's x 12

Chins
BW+45 x 6
BW+25 x 9
BW x 10

Leg Ext (Rest Pause)
110 x 16, 10, 10
110 x 16, 10, 8


* I'm really happy with these. For full disclosure, these might be best described as a very, very steep incline press. I'm using an adjustable bench at the gym, and I'm on the steepest setting which is probably ~80-85 degrees and I do press my back into it somewhat.

I managed an 11 mile ride tonight after the storm came through which dropped the temp to ~80 which is much cooler than it's been lately.

[Payton1221]

July 6, 2018
Weight: 173

OHP
125 x 5 (RPE 8-9)*
125 x 5 (RPE 9)
125 X 6 (RPE 10)

* My pressing has been so good lately I wanted to see what I could do with the OHP (a lift that I haven't tried in a while). I should have gone all out on set #1 for record keeping purposes, but I mistakenly stopped while thinking I'd save some for sets #2 and #3. Set #3 proved that I definitely had more in the tank, and while I think I could have gotten 125 x 7 for set #1, I guess I'll have to prove that later. I do typically go all-out on the first set just so that I can compare my strength with past workouts and then either drop the reps or drop the weight to get extra volume in.

I superset the OHP with Ring Chins on set #1 and on Inverted Rows for sets 2 & 3:

Ring Chins
BW x 13

Inverted Rows
BW x 25
BW x 25

Step-Ups
80# (40# DB's) x 15
80# x 15