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  1. #1
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    Strength, Endurance, and Fitness Log

    44 years old and still ticking. I decided to keep a workout log for motivation and track my progress started on 7/6/2020. I haven't weighed in a while, but I'll start keeping track of my weight as well.

    Pre-workout: Dynamic stretch and joint rotations

    Nutrition: Daily Vitamin (2x), Green Tea Bags, Water, Coffee (2-3x)

    Diet: Not good, but working on it. No Calorie Counting.

    ---Lower One---7/6/2020
    3x8 Unweighted Squats (2 min rest) - complete
    3x30 Wall Squats (1 minute 40 sec hold time, 2 min rest) - Legs were shaking and had to take baby breathes to get through it - complete
    4x6 Pulls / Chins (Assisted) (2 min rest) - complete
    2x10 Unweighted Step Ups (2 min rest) -complete
    2x10 Band Rows (Wide Grip Attachment) (2 min rest) - 20 lb resistance - complete
    2x20 BB Curls (Reverse Grip) (2 min rest) - 2.5 lbs on each side of the BB - complete
    1x36 Weighted Calf Raises Superset (2 min rest) - 6 lbs on each DB - complete
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    7/7/2020 - Just finished my Upper One Workout. I got broken sleep last night, but I felt energized. After the workout, I felt I could do a little more but I'll save that momentum for my next workout.

    Pre-workout: Dynamic stretch and joint rotations
    Nutrition: Daily Vitamin (2x), Green Tea Bags, Water, Coffee (2-3x)
    Diet: A little better, but still needs work. No Calorie Counting.
    Music / Audio: Gospel, Worship, Audio Bible


    Warm-Up: OH Press Barx20, 15, 12, 10, 8, 5 (2 min rest)
    2x10 (10 lbs on each side)(2 min rest)
    2x10 (12.5 lbs on each side)(2 min rest)

    100 Push-ups (10x10) RG, NG (2 min rest) 10x10 RG, NG

    DB Flies (2 min rest)
    Warm-up 1x8 (10 lbs each hand)
    4x8 (20 lbs each hand)

    BANDS V-Bar Attachment @ 50 lbs 2x8 (50 lbs) (2 min rest

    4x8 Weighted Abs (2 min rest) 35 lb weight plate (crunches)
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  3. #3
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    ---Day Three: Rest---7/8/2020

    No LISS exercise or stretching today. - Total rest day.
    Last edited by BiblicalSoldier; 07-10-2020 at 08:07 AM.
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  4. #4
    Registered User BiblicalSoldier's Avatar
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    Pre-workout: Dynamic stretch and joint rotations
    Nutrition: Daily Vitamin (2x), Green Tea Bags, Water, Coffee (2-3x)
    Diet: A lot better. No Calorie Counting.
    Music / Audio: Gospel, Worship, Audio Bible

    3x8 Squats (Unweighted) (2 min rest)
    3x30 Wall Squats Deload 3x1min 0 Sec. hold time
    4x8 DB Rows BANDS (2 min rest
    2x10 Step Ups (2 min rest) 2x10 (Unweighted)
    2x6 Pulls / Chins (Assisted) (2 min rest)
    2x20 Curls (Reverse Grip) (2 min rest) BAR 2x20
    1x36 Superset Calf Raises (2 min rest)
    Last edited by BiblicalSoldier; 07-10-2020 at 08:05 AM.
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  5. #5
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    Stretched and did 30 minutes of exercise this morning. My lower back is really feeling a lot better. Thinking about adding Above the Knee Rack Pulls and Pendlay Rows back into my rotation.

    Pre-workout: Dynamic stretch and joint rotations
    Nutrition: Daily Vitamin (2x), Green Tea Bags (running low, need to get some more), Water, Coffee (2-3x)
    Diet: OP today. No Calorie Counting.
    Music / Audio: Gospel, Worship, Audio Bible

    Plan to do an Upper Body Routine this evening.
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  6. #6
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    ---Day Five: Upper Two---7/10/2020

    Extremely tired, didn't really want to work out by praise and worship videos got me back in the workout mode. Hit PRs on the pushups this workout session.

    Pre-workout: Dynamic stretch and joint rotations
    Nutrition: Daily Vitamin (2x), Green Tea Bags (running low, need to get some more), Water, Coffee (2-3x)
    Diet: Calorie Counting for part of the day.
    Music / Audio: Gospel, Worship, Audio Bible




    130 Pushups (10 sets of 13) RG (2 min rest)
    4x8 DB Floor Press (2 min rest) 60 lbs each hand
    4x5 Front & Side Lateral Raises (2 min rest)(6 lbs each hand)
    2x8 Triceps BANDS 60 lbs
    4x8 Abs BANDS (2 min rest)

    Plan to rest for the next two days (Stretch & LISS exercise)
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  7. #7
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    ---Day 6---REST 7/11/2020

    Weight: 161.5 lbs

    Stretching and LISS done today in the morning.

    Pre-workout: Dynamic stretch and joint rotations
    Nutrition: Daily Vitamin (1x), Green Tea Bags (running low, need to get some more), Water, NO COFFEE
    Diet: No Calorie Counting, but getting the diet under control
    Music / Audio: Gospel, Worship, Audio Bible
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  8. #8
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    ----Day One---Weight 260.6 lbs

    Pre-workout: Dynamic stretch and joint rotations
    Nutrition: Daily Vitamin (1x), Green Tea Bags (running low, need to get some more), Water, COFFEE 2x
    Diet: My diet is getting well under control now. Worked out at night (no exercise or stretching). No calorie counting
    Music / Audio: Gospel, Worship, Audio Bible

    3x8 Squats Unweighted (2 min rest)
    Wall Squats DELOAD 3x1 min 5 Sec. hold time
    Warmup 1x6 Neutral Grip Pull-Ups 2 BAND
    4x6 PULLS (1 BAND) , Neutral Grip Pull-Ups
    2x10 Step Ups (2 min rest) 6 lbs DBs
    2x10 WG BAND Rows (2 min rest) 50 lb BAND Resistance
    BB Curls: DELOAD BAR:2x20 Rev. Grip
    Calfs Superset DELOAD 1x36 @ 6 lb DBs
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  9. #9
    Registered User BiblicalSoldier's Avatar
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    ----Day Two---Weight (Forgot to weigh myself this morning)

    Exercise morning (Hit the Heavy Bag, no speed bag work because I want to work my shoulders, chest, and triceps later today). May add the speed bag in on one of my off days, but not necessary (will only be optional at this point).

    Pre-workout: Dynamic stretch and joint rotations
    Nutrition: Daily Vitamin (1x), Green Tea Bags (running low, need to get some more), Water, COFFEE 2x
    Diet: My diet is getting well under control now. No calorie counting
    Music / Audio: Gospel, Worship, Audio Bible
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  10. #10
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    ---Day Two --- 7/14/2020 Upper One

    **OH Press**
    Warm-Up: Barx20, 15, 12, 10, 8, 5 (2 min rest)
    Working Sets: 4x10 (12.5 lbs on each side)

    **100 Push-Ups**
    Working Sets 10x10 Regular & Diamond Grip

    **DB Flies**
    Warm-Up 1x8 (10 lbs each hand)
    Working Sets: 4x8 (25 lbs each hand)

    **EZ Bar Rolling Triceps**
    Working Sets 4x8 (50 lbs)

    **Crunches / Weighted Abs**
    Working Sets 4x8 (35 lb Plate)
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  11. #11
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    ---Day 3---REST

    Exercise evening (30 minutes of LISS including marching in place, side ankle movements learned in wrestling training back in high school, jumps, and shadow boxings)

    Full body stretching
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  12. #12
    Registered User BiblicalSoldier's Avatar
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    Skipped working out on Day 4 and took REST

    Day 5 --Lower Two Morning Workout


    Preworkout: COFFEE 2x, Joint Rotations and Dynamic Stretching
    Warm-Up 2x8 Rows WG (20 lbs BAND); 2x8 Rows WG(50 lbs BAND)

    4x8 Pendlay Rows 45 lb Plates each side

    1x6 Warmup Pull-ups Overhand Grip Assisted 2 BAND
    4x6 Pull-Ups Overhand Grip (Assisted) 1 BAND (2 min rest)

    2x20 Curls (Reverse Grip) (2 min rest)

    3x8 Squats (Unweighted) (2 min rest)

    3 Sets Wall Squats Deload 3x1min 10 Sec. hold time

    1x36 Superset Step Ups (2 min rest) 10 lbs plates in each hand
    Last edited by BiblicalSoldier; 07-17-2020 at 05:49 AM.
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  13. #13
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    Upper Two (Night Workout - Praise God for getting my through this workout and every workout)

    Pre-Workout: Joint Rotations

    Max Push-Up Workout (2 min rest between sets)
    Push-Ups Set 1 25
    Push-Ups Set 2 17
    Push-Ups Set 3 12
    Push-Ups Set 4 11
    Push-Ups Set 5 12
    Push-Ups Set 6 12
    Push-Ups Set 7 12
    Push-Ups Set 8 10
    Push-Ups Set 9 12
    Push-Ups Set 10 10
    Push-Ups Set 11 7
    Total Push-ups: 140

    DB Press Set 1 70 lbs each handx8
    DB Press Set 2 (Reocurring wrist pain) 70 lbs each handx7
    Front & Side Lats Set 1 6 lbs each handx5
    Front & Side Lats Set 2 6 lbs each handx5
    Front & Side Lats Set 3 6 lbs each handx5
    Front & Side Lats Set 4 6 lbs each handx5
    Triceps BANDS Set 1 70 lbs Pulldowns V-Barx8
    Triceps BANDS Set 2 70 lbs Pulldowns V-Barx8
    Triceps BANDS Set 3 70 lbs Pulldowns V-Barx8
    Triceps BANDS Set 4 70 lbs Pulldowns V-Barx8
    Ab BANDS Warmup Set 20 lbs Ab Pulldowns Ropex8
    Abs BANDS Set 1 40 lbs Ab Pulldowns Ropex8
    Abs BANDS Set 2 40 lbs Ab Pulldowns Ropex8
    Abs BANDS Set 3 40 lbs Ab Pulldowns Ropex8
    Abs BANDS Set 4 40 lbs Ab Pulldowns Ropex8
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  14. #14
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    Exercise: 1 hr, 15 minutes with rest breaks

    Pre-Workout: Bowl of Cereal with Almond Milk

    Post-Workout: Shake: Almond Milk with melons (and mango if available), Vitamin x1
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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    Morning Exercise: 1hr 15 minutes with rest breaks 7-20-2020



    Pre-Workout: Coffee with Soy Milk
    Last edited by BiblicalSoldier; 07-20-2020 at 05:10 PM.
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  16. #16
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    Evening Workout - Lower

    Warmup 1x6 Neutral Grip Pull-Ups 2 BAND
    4x6 Neutral Grip Pull-Ups

    Warm-Up 4x10 WG BAND Rows (2 min rest) 20; 50 lb BAND Resistance
    4x8 Pendlay Rows (2 min rest) 47.5 lb plates on each side of the bar
    BB Curls: BAR:2x20 Rev. Grip
    3x8 Squats (Unweighted)
    3x12 Superset Calf Raises 10 lbs each hand
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  17. #17
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    7/21/2020 -

    Morning Exercise: 1hr 15 minutes with rest breaks
    Pre-Workout: Coffee with Soy Milk
    Post-Workout: Berries, Banana, Almond Milk Shake


    Evening Workout
    **Push-Ups**
    Working Sets 10x10 Regular & Diamond Grip = 100 Push-Ups

    **OH Press**
    Warm-Up: Barx12, 10, 8, 5 (2 min rest)
    Working Sets: 4x10 (12.5 lbs on each side)

    **DB Flies**
    Warm-Up 1x8 (10 lbs plates each hand)
    Working Sets: 4x8 (20 lbs each hand)"

    **EZ Bar Rolling Triceps*
    Working Sets 4x8 (50 lbs)

    **Crunches / Weighted Abs**
    Working Sets 4x8 (35 lb Plate)
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  18. #18
    Registered User BiblicalSoldier's Avatar
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    7-22-2020 & 7-23-2020
    Morning Exercise: 1hr 15 minutes with rest breaks
    Pre-Workout: Coffee with Soy Milk
    Post-Workout: Berries, Almond Milk Shake (Little Bloating on 7/23/2020)
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  19. #19
    Registered User BiblicalSoldier's Avatar
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    --Night Workout --7/23/2020

    Joint Rotations

    Warmup 1x6 Overhand Grip Pull-Ups 2 BAND

    4x6 PULLS (1 BAND), Overhand Grip Pull-Ups

    2x10 WG BAND Rows (2 min rest) 20 lb BAND Resistance
    2x10 WG BAND Rows 50 lb BAND Resistance"
    Pendlay Rows 55 lb platesx8x3, 5x1 (155 lbs total)

    4x8 Squats Unweighted (2 min rest)

    BB Curls: BAR:2x20 Rev. Grip

    Calfs Superset 1x36 @ 20 lb DBs each hand
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  20. #20
    Registered User BiblicalSoldier's Avatar
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    Upper Two (Night Workout) - 7/24/2020 (No Exercise Done Today because I did a max push-up working session. I had energy through the day)

    Total Workout Time: 1 hr. 11 minutes

    Pre-workout and during workout: Praise & worship service playing / constant praying to Father GOD, Jesus Christ, & God the Holy Spirit.

    Max Push-Up Workout (2 min rest between sets)
    Push-Ups Set 1 31
    Push-Ups Set 2 16
    Push-Ups Set 3 12
    Push-Ups Set 4 12
    Push-Ups Set 5 10
    Push-Ups Set 6 10
    Push-Ups Set 7 10
    Push-Ups Set 8 12
    Push-Ups Set 9 10
    Push-Ups Set 10 10
    Push-Ups Set 11 10
    Push-Ups Set 12 7
    Push-Ups Set 13 Not Needed
    Push-Ups Set 14 Not Needed
    Push-Ups Set 15 Not Needed
    Push-Ups Set 16 Not Needed
    ***Total 150***

    DB Floor Press Set 1 30 lbs each handx8 @ 50%
    DB Floor Press Set 2 30 lbs each handx8 @ 50%
    DB Floor Press Set 3 30 lbs each handx8 @ 50%
    DB Floor Press Set 4 30 lbs each handx8 @ 50%
    Front & Side Lats Set 1 5 lbs each handx5
    Front & Side Lats Set 2 5 lbs each handx5
    Front & Side Lats Set 3 5 lbs each handx5
    Front & Side Lats Set 4 5 lbs each handx5
    Triceps BANDS Set 1 70 lbs Tricep Pulldowns V-Barx8
    Triceps BANDS Set 2 70 lbs Tricep Pulldowns V-Barx8
    Triceps BANDS Set 3 70 lbs Tricep Pulldowns V-Barx8
    Triceps BANDS Set 4 70 lbs Tricep Pulldowns V-Barx8
    Ab BANDS Warmup Set 20 lbs Ab Pulldowns Ropex8
    Abs BANDS Set 1 40 lbs Ab Pulldowns Ropex8
    Abs BANDS Set 2 40 lbs Ab Pulldowns Ropex8
    Abs BANDS Set 3 40 lbs Ab Pulldowns Ropex8
    Abs BANDS Set 4 40 lbs Ab Pulldowns Ropex8
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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    Morning Workout - 7/27/2020 (Lots of strength, felt like I had a great amount energy when finished)

    Pre-workout and during workout: Praise & worship service playing / constant praying to Father GOD, Jesus Christ, & God the Holy Spirit.

    Joint Rotations
    "Warmup 1x6 Nuetral Grip Pull-Ups 2 BAND

    4x6 PULLS (1 BAND) , Nuetral Grip Pull-Ups
    "
    4x10 WG BAND Rows (2 min rest) 20 lb & 50 lb BAND Resistance
    Pendlay Rows 55 lb platesx3x8,1x6 (145 lbs)
    4x8 Squats Unweighted (2 min rest)
    BB Curls: BAR:2x20 Rev. Grip
    Calfs Superset 1x36 @ 10 lb plates
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  22. #22
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    7/28/2020 - Upper Body DELOAD DAY

    Pre-Workout: Coffee with Soy Milk

    During workout: Praise & worship service playing / constant praying to Father GOD, Jesus Christ, & God the Holy Spirit

    **100 Push-Ups**
    (Working Sets 10x10 Regular)

    **OH Press** Wore a belt today
    Warm-Up: Barx12, 10, 8, 5 (2 min rest)
    Working Sets: 4x10 (12.5 lbs on each side)

    **DB Flies**
    Warm-Up 1x8 (10 lbs plates each hand)
    Working Sets: 4x8 (20 lbs each hand)

    **EZ Bar Rolling Triceps**
    Working Sets 4x8 (50 lbs)

    **Cable Abs Pull Downs**
    Working Sets 4x8 (30 lb resistance)
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  23. #23
    Registered User BiblicalSoldier's Avatar
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    7/31/2020 - Lower Two: Added a Rack Pull Substitute: Metal Chair Pulls to my workout. Finally able to work lower back again. Had slight shoulder, right bicep, right ankle and lower back pain from past injuries / stingers.

    Pre-Workout: Coffee with Soy Milk

    During workout: Praise & worship service playing / constant praying to Father GOD, Jesus Christ, & God the Holy Spirit

    Joint Rotations

    Warmup 1x6 Overhand Grip Pull-Ups 2 BAND
    4x6 PULLS (1 BAND), Overhand Grip Pull-Ups

    2x10 WG BAND Rows (2 min rest) 20 lb BAND Resistance
    2x10 WG BAND Rows 50 lb BAND Resistance"
    Pendlay Rows 55 lb platesx4x8 (155 lbs total)

    4x8 Squats 20 lbs weights (2 min rest)

    4x8 Rack Pull Substitute: Metal Chair Pulls (Below the knee)

    BB Curls: BAR:2x20 Rev. Grip

    Calfs Superset 1x36 @ 20 lb DBs
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  24. #24
    Registered User BiblicalSoldier's Avatar
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    Upper Two (Saturday Morning Workout) - 8/1/2020
    Pre-Workout: Coffee with vanilla creamer,
    During Workout: Black Tea, Praise & worship service playing / constant praying to Father GOD, Jesus Christ, & God the Holy Spirit
    No Food pre-workout


    Max Push-Up Workout (2 min rest between sets)
    Push-Ups Set 1- 34 - New PR
    Push-Ups Set 2- 15
    Push-Ups Set 3- 11
    Push-Ups Set 4- 10
    Push-Ups Set 5- 10
    Push-Ups Set 6- 10
    Push-Ups Set 7- 10
    Push-Ups Set 8- 9
    Push-Ups Set 9- 9
    Push-Ups Set 10 -9
    Push-Ups Set 11 -8
    Push-Ups Set 12 -9
    Push-Ups Set 13 -8
    Push-Ups Set 14-8
    Push-Ups Set 15 N/A
    Push-Ups Set 16 N/A
    Total 160

    DB Floor Press Set 1 40 lbs each handx9 @ 50%
    DB Floor Press Set 2 40 lbs each handx8 @ 50%
    DB Floor Press Set 3 40 lbs each handx8 @ 50%
    DB Floor Press Set 4 40 lbs each handx8 @ 50%
    Front & Side Lats SuperSet 1 5 lbs each handx5
    Front & Side Lats SuperSet 2 5 lbs each handx5
    Front & Side Lats SuperSet 3 5 lbs each handx5
    Front & Side Lats SuperSet 4 5 lbs each handx5
    Triceps BANDS Set 1 70 lbs Pulldowns V-Barx8
    Triceps BANDS Set 2 (Added 10 lbs of resistance) 80 lbs Pulldowns V-Barx8
    Triceps BANDS Set 3 80 lbs Pulldowns V-Barx8
    Triceps BANDS Set 4 80 lbs Pulldowns V-Barx8
    Ab BANDS Warmup Set 20 lbs Ab Pulldowns Ropex8
    Abs BANDS Set 1 50 lbs Ab Pulldowns Ropex8
    Abs BANDS Set 2 50 lbs Ab Pulldowns Ropex8
    Abs BANDS Set 3 50 lbs Ab Pulldowns Ropex8
    Abs BANDS Set 4 50 lbs Ab Pulldowns Ropex8
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  25. #25
    Registered User BiblicalSoldier's Avatar
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    8/3/2020
    Joint Rotations
    Pre-Workout: Coffee with vanilla creamer,
    During Workout: Praise & worship service playing / constant praying to Father GOD, Jesus Christ, & God the Holy Spirit
    No Food pre-workout
    2 minute rest period

    Warmup 1x6 Neutral Grip Pull-Ups 2 BAND
    4x6 PULLS (1 BAND) , Neutral Grip Pull-Ups
    2x10 WG BAND Rows @ 20 lbs
    2x10 WG BAND Rows @ 50 lbs
    Pendlay Rows Ramping up to 55 lb plates each side (155 lbsx8 Max Set)
    Pendlay Rows Set 1@ 80 % 45 lbs each side
    Pendlay Rows Set 2@ 80 % 45 lbs each side
    Pendlay Rows Set 3@ 90 % 50 lbs each side
    Pendlay Rows Max Set 4@ 100 % 55 lbs each side
    4x8 Zercher Squats Bar Only
    2x8 Rack Pulls from Chair Bar Only
    BB Curls: BAR:2x20 Rev. Grip
    Calfs Superset 1x36 @ 20 lb DBs
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  26. #26
    Registered User BiblicalSoldier's Avatar
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    8/5/2020 - Upper Body
    Joint Rotations
    Pre-Workout: Coffee with Soy Milkx2
    During Workout: Black Teax1, Praise & worship service playing / constant praying to Father GOD, Jesus Christ, & God the Holy Spirit

    DELOAD**100 Push-Ups** (22 Minutes with 2 min rest = Total for push-ups) (Working Sets 10x10 Regular)
    **OH Press**
    Warm-Up: Barx12, 10, 8, 5 (2 min rest)
    Working Set 1 70% 7.5 lbs on each side of the barbell
    Working Set 2 80% 10 lbs on each side of the barbell
    Working Set 3 80% 10 lbs on each side of the barbell
    Working Set 4 100% 12.5 lbs on each side of the barbell
    **DB Flies**
    Warm-Up 1x8 (5 lb plates each hand)
    Warm-Up 1x8 (20 lbs on each DB)
    Working Sets: 4x8 (30 lbs on each DB)
    **EZ Bar Rolling Triceps**
    Working Sets 4x8 (55 lbs)
    Cable Abs Pull Downs
    Warm-Up 1x8 30 lbs resistance
    Working Sets 4x8 (60 lb resistance)
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  27. #27
    Registered User BiblicalSoldier's Avatar
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    8/7/2020 Night Time Lower Workout
    During Workout: water only, Praise & worship service playing / constant praying to Father GOD, Jesus Christ, & God the Holy Spirit
    Joint Rotations
    Warmup 1x6 Overhand Grip Assisted Pull-Ups 2 BAND
    4x6 PULLS (1 BAND) , Overhand Grip Pull-Ups
    2x10 WG BAND Rows @ 20 lb
    2x10 WG BAND Rows @ 50 lb"
    Pendlay Rows Ramping up to 55 lb plates each side (155 lbsx8 Max Set)
    Pendlay Rows Set 1@ 80 % 45 lbs each side
    Pendlay Rows Set 2@ 80 % 45 lbs each side
    Pendlay Rows Set 3@ 90 % 50 lbs each side
    Pendlay Rows Max Set 4@ 100 % 55 lbs each side
    4x8 Zercher Squats Bar Only (2 min rest)
    1x8 Rack Pulls from Chair Bar Only
    1x8 Rack Pulls from Chair Bar+10 lbs each side
    BB Curls: BAR:2x20 Rev. Grip
    Calfs Superset 1x36 @ 10 lb Plate each hand
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  28. #28
    Registered User BiblicalSoldier's Avatar
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    Upper Two 8/8/2020
    200-Hunned Pushups (X # of sets)

    4x8 DB Floor Press (2 min rest) 45 lbs each hand
    4x5 Front & Side Lateral Raises (2 min rest)

    4x5 (6 lbs each hand)
    4x8 Triceps BANDS 4x8 (70 lbs Pulldowns V-Bar)
    4x8 Abs BANDS (2 min rest) 4x8 (40 lbs Ab Pulldowns Rope)


    Upper Two (Saturday Morning Workout)
    Max Push-Up Workout (2 min rest between sets)
    Push-Ups Set 1 30
    Push-Ups Set 2 15
    Push-Ups Set 3 10
    Push-Ups Set 4 10
    Push-Ups Set 5 10
    Push-Ups Set 6 10
    Push-Ups Set 7 10
    Push-Ups Set 8 10
    Push-Ups Set 9 10
    Push-Ups Set 10 10
    Push-Ups Set 11 10
    Push-Ups Set 12 9
    Push-Ups Set 13 8
    Push-Ups Set 14 9
    Push-Ups Set 15 8
    Push-Ups Set 16 7
    Push-Ups Set 17 7
    Push-Ups Set 18 6
    Push-Ups Set 19 6
    Push-Ups Set 20 5
    Total 200

    DB Floor Press Set 1 26 lbs each handx8@34% of max
    DB Floor Press Set 2 26 lbs each handx8@34% of max
    DB Floor Press Set 3 26 lbs each handx8@34% of max
    DB Floor Press Set 4 26 lbs each handx8@34% of max
    Front & Side Lats SuperSet 1 2.5 lbs each handx5@ 50% of max
    Front & Side Lats SuperSet 2 2.5 lbs each handx5@ 50% of max
    Front & Side Lats SuperSet 3 2.5 lbs each handx5@ 50% of max
    Front & Side Lats SuperSet 4 2.5 lbs each handx5@ 50% of max
    Triceps BANDS Set 1 40 lbs Pulldowns Straight-Barx8
    Triceps BANDS Set 2 (Added 10 lbs of resistance) 40 lbs Pulldowns Straight-Barx8
    Triceps BANDS Set 3 40 lbs Pulldowns Straight-Barx8
    Triceps BANDS Set 4 40 lbs Pulldowns Straight-Barx8
    Ab BANDS Warmup Set 20 lbs Ab Pulldowns Ropex8
    Abs BANDS Set 1 50 lbs Ab Pulldowns Ropex8
    Abs BANDS Set 2 50 lbs Ab Pulldowns Ropex8
    Abs BANDS Set 3 50 lbs Ab Pulldowns Ropex8
    Abs BANDS Set 4 50 lbs Ab Pulldowns Ropex8
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  29. #29
    Registered User BiblicalSoldier's Avatar
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    8/11/2020 - Night Workout (switching to 3 days a week)
    Joint Rotations
    During Workout: water only, Praise & worship service playing / constant praying to Father GOD, Jesus Christ, & God the Holy Spirit
    Warmup 1x6 Overhand Grip Pull-Ups 2 BAND
    4x6 PULLS (1 BAND) , Overhand Grip Pull-Ups
    2x10 WG BAND Rows @ 20 lb
    2x10 WG BAND Rows @ 50 lb"
    Pendlay Rows DELOAD (same weight) 45 lb plates each side (135 lbsx8 Max Set)
    DELOAD Pendlay Rows Set 1@ 80 % 45 lbs each side
    DELOAD Pendlay Rows Set 2@ 80 % 45 lbs each side
    DELOAD Pendlay Rows Set 3@ 80 % 45 lbs each side
    DELOAD Pendlay Rows Set 4@ 80 % 45 lbs each side
    4x8 Zercher Squats Bar Only (2 min rest)
    2x8 Rack Pulls from Chair Bar Only
    BB Curls: BAR:2x20 Rev. Grip
    Calfs Superset 1x36 @ 20 lb DBs
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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  30. #30
    Registered User BiblicalSoldier's Avatar
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    Finally recovered from the 200 HUNNED Push-up workout I did a few days ago. Note to self - NEVER DO THAT AGAIN.

    I promise to not go over 150 pushups per workout. Also, switched to 3x per week to get my rest days aligned more to my workout.

    8/13/2020 - Upper Body DAY
    **150 Push-Ups** (33 Minutes with 2 min rest = Total for push-ups) (Working Sets 10x15 Regular)
    "**OH Press**
    Warm-Up: Barx3x5 (2 min rest)
    Working Set 1 70% 7.5 lbs on each side of the barbell
    Working Set 2 70% 7.5 lbs on each side of the barbell
    Working Set 3 70% 7.5 lbs on each side of the barbell
    Working Set 4 70% 7.5 lbs on each side of the barbell"
    "**DB Flies**
    Warm-Up 1x8 (10 lbs each hand)

    Working Sets: 4x8 (20 lbs on each DB)"
    "**EZ Bar Rolling Triceps, BANDS, or Chair**
    Working Sets 4x8 (60 lbs)
    "
    "Cable Abs Pull Downs
    Warm-Up 1x8 20 lbs resistance
    Working Sets 4x8 (50 lb resistance)"
    Working on increasing pushups.

    Current Strength Endurance Status - Max Sets (as of 8/7/2020)
    Push-Ups: 260 per week
    Max Set Pendlay Rows: 155 lbsx8
    Max Set Overhead Press: 70 lbsx10
    Max Set Zercher Squat: Bar Only
    Knee Level (Slightly Below): Pulls from Chair 65 lbsx8
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