Let's Try This Again

[Marius_Ursus]

Since having my hernia surgery last August, I've been doing mostly body weight and band exercises and walking or jogging almost every day. I spent a couple of months going to the university pool four or five times per week as well with my son, but Covid-19 put a stop to that. I'll get back into swimming as soon as the university opens up again.

When I bought my bands about two months ago, I was using them twice per week and using my barbell on Fridays. Yesterday I made the decision to slide back into barbell training three times per week with the warmer weather that's upon us in the mountains.

Monday, 3/30/2020

Push

OHP
1x95
5x85
5x85
8x85

BP
13x105
8x105
10x105

DB Fly/DB Bench Press Supersets
20x15
15x15
10x15
5x15

Triceps Rope Pushdowns
3x10x30

That's more volume on a single set of muscles than I've done in a loooong time.

I hope I can pick up my glass tomorrow.

[Zeke2112]

Since having my hernia surgery last August, I've been doing mostly body weight and band exercises and walking or jogging almost every day. I spent a couple of months going to the university pool four or five times per week as well with my son, but Covid-19 put a stop to that. I'll get back into swimming as soon as the university opens up again.

When I bought my bands about two months ago, I was using them twice per week and using my barbell on Fridays. Yesterday I made the decision to slide back into barbell training three times per week with the warmer weather that's upon us in the mountains.

Monday, 3/30/2020

Push

OHP
1x95
5x85
5x85
8x85

BP
13x105
8x105
10x105

DB Fly/DB Bench Press Supersets
20x15
15x15
10x15
5x15

Triceps Rope Pushdowns
3x10x30

That's more volume on a single set of muscles than I've done in a loooong time.

I hope I can pick up my glass tomorrow.

Cool that you have not given up. Listen to your body but never give up.

[MoEcho]

In!

[Marius_Ursus]

Wednesday, 04/01/2020

Pull

BOR
1x95
5x85
5x85
10x85

Wide Pulldown
20x50
15x50
10x50
5x50

Narrow Pulldown (Supinated Grip)
20x70
15x70
10x70
5x70

Dumbbell BOR (Hammer Grip)
20x15
15x15
10x15
5x15

I want to get some heavier dumbbells. I just have a long list of stuff higher on the priorities, and these serve for now.

Standing Barbell Curl
13x45
8x45
5x45

[RT1957]

Good to see you back Bear!!

[Marius_Ursus]

Good to see you back Bear!!

Thanks, Ron! I need to be more conscientious about logging...

[Marius_Ursus]

Monday, 4/6/2020

Weight 207.8

Push

Warm Up
1 mile walk in the warm sun and cool, mountain air

OHP
1x1x95
1x5x90
1x5x90
1x10x90

BP
1x1x135
1x5x115
1x5x115
1x12x115

DB Flies
1x21x15
1x13x15
1x8x15

DB BP
3x12x15

DB French Press
3x10x15

Triceps Rope Pushdown
1x10x30 - Didn't like my form, so I dropped 10 pounds from the pulley
1x10x20
1x10x20

Spinal Decompression on inversion table.
3:18

Post-workout Meal
Shwarma

[Marius_Ursus]

Tuesday, 4/7/2020

Early morning ruck march
1 mile, 20 pounds

Kettlebell Swings
10@55 pounds - This was a test because my hip has been feeling pretty good the last couple of days. I didn't snap my hips, but I did thrust them. I feel okay but not perfect. Some more rehab around my hip and using my hip support belt, and I may be able to take up kettlebell work again.

Post workout meal
Half cup of oatmeal with wilted greens and two eggs stirred in and an apple.

Gonna take Jake out later and do some push ups and Krav Maga.

Keep rockin' the Casbah.

[Marius_Ursus]

Wednesday 4/8/2020

Pull

10 minute walk to warm up

BB BOR
1x95
2x105
5x95
5x95
9x95 (last rep was a cheat)

Wide Grip Pulldown (Pronated)
20x60
15x70
12x70
10x70
8x70
5x70

Narrow Grip Pulldown (Supinated)
10x70
10x70
10x60
10x60
10x60

Dumbbell BOR
20x15
25x15
15x15
no rest, switched to standing DB Curl
1x15 (screaming "Grow, motherfucker!" in honor of Bodyhard)

Wiped out...back and biceps feel smoked.

[Marius_Ursus]

Thursday, 4/9/2020

Walk
1 hour on the treadmill (storming outside), 2.5 miles

[Marius_Ursus]

Friday, 4/10/2020

Hinge

Walkouts
1x135
1x185
1x185
1x135 - Thought I'd get smart and try to squat. Not a good idea, it really shot pain through that left hip.

Deadlift
1x1x185
3x165
3x165
6x165

Weighted Hip Thrusts
10x55
10x55
10x55

Pull Throughs
10x30
9x30
8x30
7x30
6x30
5x30

Hang Power Clean
13x65
12x65
11x65
10x65
9x65

Hang Power Snatch
13x55

KB Swing
10x32 kg

Feeling winded and exhausted. Just finished my chicken and pasta.

Time to:

[TM79]

Glad to see you back in the saddle! The sessions are looking good. Sorry that your hip isn't letting you squat. Didn't you have bursitis? I think I recall you saying that you had that a while back. Mine flairs up here and there too. I've found the rolling it out and working out the IT band and peroformis with a tennis ball helps. Also, I'm doing box squats now, down to my bench, which is about 16"-17". That has helped tremendously with the bursitis. (Note: If you don't have bursitis then please disregard all of that crap. ) Keep up the good work!

[Marius_Ursus]

Glad to see you back in the saddle! The sessions are looking good. Sorry that your hip isn't letting you squat. Didn't you have bursitis? I think I recall you saying that you had that a while back. Mine flairs up here and there too. I've found the rolling it out and working out the IT band and peroformis with a tennis ball helps. Also, I'm doing box squats now, down to my bench, which is about 16"-17". That has helped tremendously with the bursitis. (Note: If you don't have bursitis then please disregard all of that crap. ) Keep up the good work!

You're memory is good. I had bursitis, but it cleared up after my hernia healed. However, the underlying problem of my femur hanging too low in my hip joint because the muscle was torn and couldn't keep everything in place has really messed with the structure around my left hip, lower back, left glute, and knee. I've been working hard on strengthening my abs and glutes to try to get my thigh bone back where it goes. Sometimes if feels like it's getting better, others it feels worse.

Thanks for stopping by!

[ArchAngel'73]

Welcome back!
I liked this;
"1x10x30 - Didn't like my form, so I dropped 10 pounds from the pulley"

because form is EVERYTHING. A necessary building block for the future.
Nice to see people use their brains and their muscles at the same time. That is a rare commodity.

[Marius_Ursus]

Welcome back!
I liked this;
"1x10x30 - Didn't like my form, so I dropped 10 pounds from the pulley"

because form is EVERYTHING. A necessary building block for the future.
Nice to see people use their brains and their muscles at the same time. That is a rare commodity.

Thanks, I'm trying.

[Marius_Ursus]

Monday, 4/13/2020

Push

Overhead Press
1x105
5x95
5x95
6x95

Bench Press
1x135
10x115
9x115
8x115
7x115
6x115
5x115
3x115
2x115

Dumbbell Bench Press
15x15
15x15
15x15
15x15
40x15

My plan is to get some new dumbbells for my birthday (beginning of June). These are just too light.

Inversion Board
5 minutes...can't tell if it's helping anything or not, but I own it. I may as well use it.

Kettlebell C&P
1x55 lbs

This was on a whim just to see if I'd gotten enough strength back to C&P one of my mid-size kettlebells. Looks like I have.

I really didn't feel like exercising today. Depression's been bugging me. I've lost interest in pretty much everything.

[PtReyesGreg]

Nice workout today Tom! It looks like put in some good work all around, especially with lots of good reps on the bench.

Good job on the KB C&P too.

[RT1957]

Well you've been busy this last week...good work Bear!!

[TM79]

Nice work today Tom! Way to get out there and get it done despite a bout with depression! I'm sure you're better for it. Yep, definitely get some new dumbbells. It's good to have something more in the mid range. I have 30's and 40's and can do a fair amount with them. Way to get after it my friend!

[Marius_Ursus]

Nice workout today Tom! It looks like put in some good work all around, especially with lots of good reps on the bench.

Good job on the KB C&P too.

I can't tell you how surprised I was to get lockout on that C&P. LOL

I'm going to start doing a little bit of KB work before my hikes.

Well you've been busy this last week...good work Bear!!

Thanks, RT.

Nice work today Tom! Way to get out there and get it done despite a bout with depression! I'm sure you're better for it. Yep, definitely get some new dumbbells. It's good to have something more in the mid range. I have 30's and 40's and can do a fair amount with them. Way to get after it my friend!

I used my KBs for rows today. Much heavier than the dumbbells. Man, did I feel it. LOL

Thanks for the support on the depression. I started running a fever Monday evening. That might have been why I felt depressed. I always get depressed when I'm getting sick. Weird.

[Marius_Ursus]

Wednesday, 4/15/2020

Pull

Barbell BOR
3x110
5x100
8x95
7x95

Pulldown (Supinated)
10x75
5x70
10x60 (finally felt "right")
10x60
16x60

Pulldown (Pronated)
12x70
12x70
10x70
12x60

Kettlebell BOR
8x16kg
8x16kg
8x16kg (form broke down, switched to dumbbells)
16x15

Barbell Curl
15x45

[Athena]

In! So good to see you back! Let's hope the forums cooperate in 2020 instead of constantly taking a rest day (they were giving us fits last year).

~Athi

[RT1957]

Solid pull day...plenty of volume there for progress

[ArchAngel'73]

I've become pretty f'in good at fighting this depression sh*t over the years...
the way I see it bro is there's only 2 options, give up or fight.

Every workout you do is you taking a stand to fight the depression. There's not a lot any of us can do during this time but to fight a silent fight against an unseen enemy for an undisclosed amount of time just in the hope that things will get better.
Every workout is you taking a stand by holding your ground by not choosing to let yourself deteriorate. It is no longer a question of wanting to, it is required for stability during chaos.
Plus the exercise will produce all sorts of feel good hormones 'n crap into you, allowing your body to better fight off depression.
Hope this can spark the fight left in you.

[Marius_Ursus]

In! So good to see you back! Let's hope the forums cooperate in 2020 instead of constantly taking a rest day (they were giving us fits last year).

~Athi

Thank you!

Solid pull day...plenty of volume there for progress

Gotta get those thick lats. LOL

I've become pretty f'in good at fighting this depression sh*t over the years...
the way I see it bro is there's only 2 options, give up or fight.

Every workout you do is you taking a stand to fight the depression. There's not a lot any of us can do during this time but to fight a silent fight against an unseen enemy for an undisclosed amount of time just in the hope that things will get better.
Every workout is you taking a stand by holding your ground by not choosing to let yourself deteriorate. It is no longer a question of wanting to, it is required for stability during chaos.
Plus the exercise will produce all sorts of feel good hormones 'n crap into you, allowing your body to better fight off depression.
Hope this can spark the fight left in you.

Thanks. It really does feel better when I push through it and lift hard.

[Marius_Ursus]

Friday, 4/17/20

Hinge-ish

Deadlift
1x185
5x165
5x165
6x165

OHP
1x115
5x95
5x95
6x95

Inverted Rows
6

Weighted Hip Thrust
13x55
8x55
14x55

Shorter session today. Had errands to run.

The rows went a lot better than I'd expected, and the hip thrust reps were higher than expected. I'll add more weight next time.

Going to switch it up to a lower volume approach. The weather's really warming up, so there are sport things (throwing, running) I want to get back to.

[Athena]

I've become pretty f'in good at fighting this depression sh*t over the years...
the way I see it bro is there's only 2 options, give up or fight.

Every workout you do is you taking a stand to fight the depression. There's not a lot any of us can do during this time but to fight a silent fight against an unseen enemy for an undisclosed amount of time just in the hope that things will get better.
Every workout is you taking a stand by holding your ground by not choosing to let yourself deteriorate. It is no longer a question of wanting to, it is required for stability during chaos.
Plus the exercise will produce all sorts of feel good hormones 'n crap into you, allowing your body to better fight off depression.
Hope this can spark the fight left in you.

"You must spread some Reputation around before giving it to ArchAngel'73 again." Excellent post, AA'73.

Going to switch it up to a lower volume approach. The weather's really warming up, so there are sport things (throwing, running) I want to get back to.

Good work. Getting out into the fresh air feels good these days and does a lot for our psyche and immune system.

[shaneinga]

Welcome back Tom. Great to see you putting in reps and I see you are also back to doing some KB work in here.

[Marius_Ursus]

Monday, 4/20/2020

Ruck March, 20lbs, 1 mile
KB Clean and Press 5x16kg
KB Snatch 10x16kg
1 hang clean + 5 presses @95
1 hang clean + 5 presses @95
5 hang cleans @85
5 hang cleans @85
8 hang cleans @85
1 hang clean + 8 presses @85
KB Clean 5x24kg
KB Press 5x24kg
KB Swing 10x24kg
Walk 1/2 mile

[Marius_Ursus]

Welcome back Tom. Great to see you putting in reps and I see you are also back to doing some KB work in here.

Thanks, Shane!