Back at it with a vengeance.

[Big (G)]

An avid body builder into my mid 30s, I tore my shoulder, broke my leg, lost my hair & gained a beer gut.

Now 45, 6'2" & 208lb, I'm going to lose 35lb of fat then gain 25lb of muscle... again!

[Big (G)]

Treadmill.

Warm-up
3.0mph: 1min
4.0mph: 1min

Train
4.0mph: 1½min
5.0mph: 2min
X7

Cool-down
4.0mph: 1min
3.0mph: 1min

Notes: Not too bad. Quite pleased. 1st time back on a treadmill in almost a decade.

[Big (G)]

LEGS

Deadlifts
125lb: 10x3

Squats
125lb: 8x3

Notes: Planned to to calf presses too, but I was already tired. I'll do them tomorrow.

[Big (G)]

Treadmill.

Warm-up
3.0mph: 1min
4.0mph: 1min

Train
4.0mph: 1½min
5.2mph: 2min
X7

Cool-down
4.0mph: 1min
3.0mph: 1min

Notes: Same as last w/o, but upped mph from 5.0 to 5.2

Heart Rate: Up to 168.


LEGS

Calf Presses
125lb: 25x3

Notes: Really struggling at the end. Lactic acid buildup.

[Big (G)]

Swimming
Breast stroke: 24min.

Sauna

Notes: Planned for 30min. Quit early. Tired & breathing heavy.

[Big (G)]

Treadmill.

Warm-up
3.0mph: 1min

Train
4.0mph: 1½min
5.0mph: 3min
X6

Cool-down
4.0mph: 1min
3.0mph: 1min

Notes: Not too bad.

HR: Up to 160.

[Big (G)]

Treadmill.

Warm-up
3.0mph: 1min

Train
4.0mph: 2min
5.4mph: 2min
X7

Cool-down
3.0mph: 1min

Notes: Not too bad.

Heart Rate: Up to 153.

[Big (G)]

Treadmill (15min).

Warm-up
3.0mph: 1min

Train
4.0mph: 1½ min
5.0mph: 2¼ min
X3

Cool-down
3.0mph: 2min

Notes: Just a warmup.

Heart Rate: Up to 159.


LEGS

Deadlifts
125lb: 8x4

Squats
125lb: 6x4

Calf Press
125lb: 25x3

HR: 125-156

[Big (G)]

Treadmill (30min).

Warm-up
3.0mph: 1min

Train
4.0mph: 2 min
5.0mph: 4 min
X5

Cool-down
3.0mph: 1min

Notes: Nice. Felt comfortable at 5mph.

Heart Rate: Up to 150

2.4 miles.

[Big (G)]

Swimming
Breast stroke: 27½ min (20m lengths X40)

Sauna

Notes: Not breathless swimming like last week.


Edit: Burning elbow tendonitis pain afterwards.

[Big (G)]

Treadmill (30min).

Warm-up
3.0mph: 1min

Train
4.0mph: 1½ min
5.0mph: 5 min
X4

Cool-down
4.0mph: 1½ min
3.0mph: 1½ min

Notes: Nice. Felt comfortable at 5mph, even with shorter RIs.

Heart Rate: Up to 147

2.28 miles.

[Big (G)]

Treadmill (30min).

Warm-up
3.0mph: 1min

Train
4.0mph: 1½ min
5.4mph: 4 min
X5

Cool-down
3.0mph: 1 min

Notes: Comfortable enough.

Heart Rate: Up to 157

2.43 miles.



LIFTING (Upper Vertical)

Shrugs
125lb: 8x4

Military Press
45lb: 8x1 (too light)
95lb: 1x1 (too heavy)
65lb: 8x4

Dips (assisted)
BW-100lb: 10x3 (just!)

Pullups (narrow underhand)
BW-100lb: 6x4 (failed last rep)

Upwards Rows (cable machine w/rope)
40lb: 10x1
50lb: 10x1
60lb: 10x1
70lb: 10x1 (just)

[Big (G)]

Treadmill (32min).

Warm-up
3.0mph: 1min

Train
4.0mph: 2 min
5.6mph: 3 min
X6

Cool-down
3.0mph: 1 min

Notes: Fastest yet but still comfortable.

Heart Rate: Up to 149

2.58 miles.

[ElrondHubbard]

You're on the right track, Big G! I like the way you're gradually and systematically bringing more work into the workout.

I think you're gonna make it!

[Big (G)]

AFTERNOON

Run (Outside)
1mile.

Notes: Not timed, but ran it non-stop. No huffing or puffing. Comfortable pace (sped up & slowed down). Freezing cold outside. Gloves & a fleece. No sweating. First run outside in close to a decade. Pretty happy.


EVENING

Treadmill (15min).

Warm-up
3.0mph: 1min

Train
4.0mph: 1½ min
5.8mph: 2½ min
X3

Cool-down
4.0mph: 1min
3.0mph: 1min

Notes: Just a warmup.

HR: Unknown. Polar watch needs recharge.


LEGS

Deadlifts
125lb: 10x1
130lb: 10x1
135lb: 10x1

Squats
125lb: 10x1
130lb: 10x1
135lb: 10x1

Calf Press
125lb: 25x1
130lb: 25x1
135lb: 25x1

[Aristotelian]

HR: Unknown. Polar watch needs recharge.

I use a Garmin 935 but find that the watch reporting varies from wearing the heart rate monitor, so if you're keen on following your HR in any great detail I would recommend wearing the strap for accurate reporting.

Are you focusing on lower body (weights) because of your previous shoulder injury?

Either way: good luck - here's a virtual high five your way, and really admiring your join date to post ratio.

[Big (G)]

1. if you're keen on following your HR ... I would recommend wearing the strap. 2. Are you focusing on lower body (weights) because of your previous shoulder injury? 3. Admiring your join date to post ratio.

1. I am keen on following my HR and I do wear the chest strap. However, the treadmill was producing nonsense/garbage readings. Watch would've presumably been accurate, but it was dead.

2. Leg workout plan was a no-brainer, so I got started straight away. Upper body took some thinking about. It's initially going to be a vertical/horizontal split. Shoulder tear (for which I never had surgery, and still hurts 8 years later) was during heavy bench. Any pushing hurts; Even hand-sanding a piece of wood or operating a revolving door Not sure how to work around it. Hoping for high reps with low weight DBs (I'll find out tomorrow). Rowing/back-exercises should be fine (I'm looking forward to them) and I was happy to find no pain following the first vertical workout (military press, dips, etc).

3. Well... Come to realize (literally right now)... I am apparently here by accident. I started this user ID shortly after I joined IronMagazineForums back in 2006 for my online journaling. After 5 years of no online journal at all I have mistakenly found myself here instead of my old "Big G" journal over there. I honestly thought all my posts had been deleted, but I've apparently never posted here at all. Hahahaha... Anyway... Whatever... No-one ever said much at IronMag and you all seem like a friendlier bunch, so I'll probably just hang out here with you guys... for now.

[Big (G)]

Treadmill (32min).

Warm-up
3.0mph: 1min

Train
4.0mph: 1½ min
5.2mph: 6 min
X4

Cool-down
3.0mph: 1min

Notes: Comfortable. Felt like I could run forever.

Max HR: 153

2.57 miles

[Big (G)]

Treadmill (37min).

Note: Trying something different, to expose myself to some higher speeds.

Warm-up
3.0mph: 1min

Train
4.0mph for 1½ min, then 5.0mph for 1½ min
4.0mph for 1½ min, then 5.2mph for 1½ min
4.0mph for 1½ min, then 5.4mph for 1½ min
4.0mph for 1½ min, then 5.6mph for 1½ min
4.0mph for 1½ min, then 5.8mph for 1½ min
4.0mph for 1½ min, then 6.0mph for 1½ min
4.0mph for 1½ min, then 6.2mph for 1½ min
4.0mph for 1½ min, then 6.4mph for 1½ min
4.0mph for 1½ min, then 6.6mph for 1½ min
4.0mph for 1½ min, then 6.8mph for 1½ min
4.0mph for 1½ min, then 7.0mph for 1½ min

Cool-down
3.0mph: 3min

Notes: Sucking air pretty hard at the end. Still, felt good.

Max HR: 163

2.93 miles


then...

UPPER VERTICAL

Note: Worried how my old right shoulder tear is going to deal with pushing (I injured it bench-pressing years ago & never had surgery. It still hurts to this day, even doing mundane pushing activities, like sanding ). Anyway... Here goes...

Bent-Over BB Rows
Bar: 10
65lb: 10
85lb: 10
105: 10x3

DB Press
25lb: 5x2 (Dammit! My shoulder is having none of this. Already complaining/burning... $h!t. )

Pushups (narrow stance, hands below nipples)
10x3... Failed #29 (Yay! This was actually OK. No shoulder pain. I think I'll stick to this for a while).

Bent-Over BB T-Bar Rows (one end of BB jammed in a corner, plates on one end only, straddling bar, bent over, rowing. Smaller movement than BO rows, above. Focused on back squeeze. Slow descent).
Bar + 25lb: 10
Bar + 50lb: 10
Bar + 75lb: 10
Bar + 100lb: 8x3 (just!)

Chest Plate Squeeze (BB plate pressed between both palms, making circles in front, from arms partially bent to arms outstretched)
10lb: 10 rotations clockwise, plus 10 rotations anti-clockwise, non-stop.
X2
Note: Arms shaking! Chest burning. Still sweating from the treadmill.

Decline crunches
10x3 (Just! Almost failed last rep).

Lower back raises (opposite of crunches)
10x1 (Decided these are unnecessary. Back still sore from leg day, plus I did BO rows anyway).

[Big (G)]

Treadmill (37½ min).

Warm-up
3.0mph: 1min

Train
4.0mph: 1½ min
5.4mph: 7 min
X4

Cool-down
3.0mph: 1 min

Notes: Going great. Literally feel like I could run forever.

Heart Rate: Up to 153

3.11 miles.



LIFTING (Upper Vertical)

Shrugs
130lb: 8x4

Military Press
65lb: 8x4

Dips (assisted)
BW-90lb: 10x4

Pullups (narrow underhand)
BW-90lb: 8x3 (last rep 90%)

Upwards Rows (cable machine w/rope)
60lb: 12x4

[Big (G)]

Treadmill (37½ min).

Warm-up
3.0mph: 1min

Train
4.0mph: 1½ min
5.6mph: 5 min
X5

Cool-down
4.0mph: 1½ min
3.0mph: 1½ min

Notes: Same distance & time as yesterday, but higher intensity.

Heart Rate: Up to 160

3.11 miles.

[ElrondHubbard]

Glad you decided to hang around, Gary! Looks like you're showing progress already!

[Big (G)]

Glad you decided to hang around, Gary! Looks like you're showing progress already!

Thanks, Elrond. It feels good to be back in the game. I've quit drinking, white flour, rice, pasta, potatoes, bread & corn. I'm down from 208.8lb in early Dec', to 190.6lb this morning. Hoping to see the 180s, for the first time in ages, tomorrow. Aiming for low 170s or high 160s by May so that I'll be super light & floaty (compared to my other skydiving buddies) for flying wing-suits from Spring through Fall of 2019. It's going to be a good year; I can sense it.

[Big (G)]

Treadmill (37½ mins).

Warm-up
3.0mph: 1min

Train
4.0mph: 1½ min
5.8mph: 4 min
X6

Cool-down
4.0mph: 1¾ min
3.0mph: 1¾ min

3.15 miles.

Max HR: 159.


Notes: Definitely a noticeable speed/duration change, but not awful by any means.

Then...


LEGS

Deadlifts
140lb: 10x1
145lb: 10x1
150lb: 10x1
155lb: 10x1

Squats
140lb: 12x3

Note: I'll do Calf Presses tomorrow. I was STARVING by the end of squats. Had to stop & eat.

[Big (G)]

Treadmill (45 min).

Warm-up
3.0mph: 1min

Train
4.0mph: 1½ min
5.4mph: 8½ min
X4

Cool-down
4.0mph: 2 min
3.0mph: 2 min

Notes: Felt like longer working intervals and longer overall... but it was, so...

Heart Rate: Up to 157

3.58 miles.

[Big (G)]

Treadmill (37½ min).

Warm-up
3.0mph: 1min
4.0mph: 1½ min

Train
5.0mph: 3 min
6.0mph: 1 min
X8

Cool-down
4.0mph: 2 min
3.0mph: 2 min

Notes: Yay! Recovery while running! First 5k non-stop run. Felt easy. Wanted to go faster during 6mph working/running intervals.

Heart Rate: Up to 155 (dropped to 142-148 during 5mph “rest”/jogging intervals).

3.12 miles.

[Big (G)]

Treadmill (37½min).

Warm-up
3.0mph: 1min
4.0mph: 2min

Train
5.0mph: 3 min
6.0mph: 1 min
5.0mph: 2 min
7.0mph: 1 min
X4

Cool-down
5.0mph: 2½min
4.0mph: 2 min
3.0mph: 2 min

Notes: Tough run! Planned to do 5 working sets. Mind & lungs begging me to stop after 4. Same time & distance as last run, but much harder.

Max HR: 177 (only dropped to 167 by end of last 5.0mph interval).

3.15 miles


then...

UPPER HORIZONTAL

Bent-Over BB Rows
95lb: 10
110: 10x3

Pushups
12x3

Bent-Over BB T-Bar Rows
Bar + 50lb: 10
Bar + 75lb: 10
Bar + 105lb: 10x3

Chest Plate Squeeze
10lb: 10 rotations clockwise, plus 10 rotations anti-clockwise, non-stop.
X3

Decline crunches
10x3

[Big (G)]

Treadmill (37½ min).

Warm-up
3.0mph: 1min

Train
5.2mph: 3 min
6.2mph: 1 min
X7

Cool-down
4.0mph: 3¼ min
3.0mph: 3¼ min

Notes: Tough run! Only 0.2mph difference from Monday’s run (5mph for 3min plus 6mph for 1min, X8) but, whereas Monday’s HR dropped into 140s, today’s HR was staying in the 170s even during 5.2mph jogs. 😕

Heart Rate: Up to 177 (Only dropped to 139 after 6½min cool-down period).

3.09 miles.



LIFTING (Upper Vertical)

Shrugs
140lb: 10x4

Military Press
70lb: 10x3

Dips (assisted)
BW-80lb: 10x3

Pullups (narrow underhand)
BW-80lb: 8x3 (failed S3 R7).

Upwards Rows (cable machine w/rope)
70lb: 12x3 (just).

[Big (G)]

No workouts Thurs-Mon.

Tsk-tsk-tsk.

[Big (G)]

NOTE: First day at new job. Squeezing a quick workout in (9 until gym closes, at 10).


Warmup: Treadmill (14 mins).

Warm-up
4.0mph: 1min

Train
5.2mph: 3 min
6.2mph: 1 min
X3

Cool-down
4.0mph: 1 min

1.21 miles.

Max HR: Unknown. No HR monitor. Felt easy though.


Then...


LEGS

Deadlifts
155lb: 15x4

Squats
145lb: 10x4

Calf Press
135lb: 30x3

Nice!