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Restarting

Backtracking a few... I'm not sure who all I was discussing mattresses with. But I told u is check mine... Ain't got a lick a no kinda tag. I spun. Flipped it. Twisted it. Lol. Nothing. So still I am no help
 
Up and at it. Today...I should have my diet pretty much mapped out for the next 4-6 weeks. My daily warm up routine will consist much like the following list. Starting off with this every morning and cardio. Gym will come after lunch.

Static stretching
Band assisted stretching
Mobility junk

Kbell swings x 25
Push up x 25
Pull up x 5
Dips x 10
Core. 2 mins no rest. Rotate exercise every 25 reps for the sets of the 2 mins with no resting.

Then running. No determination on distance/time I'll run for. But I'll get my fat behind out there and push myself. If I'm actually gonna be running imma get the most I can outta it. Lots of updates and posts coming today
 
Mobility junk sounds fun
 
Ok so the running... First I wanna just say 3 things.
1-I'm fat
2-I'm old
3-running sux.
Now with that said I ran/walked for almost 5 miles. Running was at moderate/fast pace. Walking was walking. I'd say honestly about a 50/50 split spread.
 
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Breakfast shake

Cal-395
F-7
C-25
P-56

This will repeat 2 more times a day. Minus the yogurt

Cal-245
F-7
C-10
P-41
 
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Breakfast:

3 whole eggs
1/4 cup egg whites

1/2 cup ff cottage cheese

Cals-364
F-15
C-6
P-44

Breakfast is light for a few reasons.
1-training at lunch time. Which I prefer to do my training fasted. (Or at least close as possible)

2-so carb light because of my first shake being carb heavy. I'll probably also add a few extra carbs in at lunch
 
Off to do shoulders.I just took my pwo. First time stimul8 since I stopped blogging on am. I went full scoop. Hope I don't die. Hahahaha
 
Shoulders
Warm up

Smith shrug/NG front DB raise
5 x 10/10 @ 185/10

Scap rotations. N/S & E/W
3 x 10/10 @ 5

Work out
Horizontal press
5 x 10 @ 3

Cage press
5 x 10 @ 70

Ez bar upright row/underhand grip front raise
5 x 10/5 @ 35

Face pulls
5 x 10 @ 50

Arnold press/seated side raise
3 x 8/12 @ 20/3

Then to stroke my ego a lil I did some heavier shrugs to finish out. Went till form was getting sloppy.
225 x 5
275 x 5
325 x 3
375 x 3
 
Just now getting a break to eat. Which sux. I missed my planned meal after the gym. Life happens. Regroup and mix up some dinner plans
 
Well just finished my last shake. My meals didn't go as planned. Which isn't devastating but when I have a plan I dont like to deviate. But I'll continue my adjusting tomorrow. I think my over all cal intake is gonna fall way under what I thought I was consuming. Which again is ok. Did weigh in today

208.8 @ 27% bf
My next four weeks are gonna be focused on losing bf and bettering my BMI. So no measurements till after this. Not concerned with gains atm
 
Not concerned with gains? Blasphemy!
 
Up and at again. Warm up knocked out. Time for a run. My body is pretty sore from yesterday. But the good kind not the bad. Might end up with more walking mixed with my running today. Just depends on how my body feels when I'm out there. My meals/shakes will be the same as yesterday. Up to lunch at least.
 
gymwrenchwv said:
Up and at again. Warm up knocked out. Time for a run. My body is pretty sore from yesterday. But the good kind not the bad. Might end up with more walking mixed with my running today. Just depends on how my body feels when I'm out there. My meals/shakes will be the same as yesterday. Up to lunch at least.
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Man with a plan. Sounds like a winner. It's a marathon and I think you've paced yourself correctly!
 
turff49 said:
Man with a plan. Sounds like a winner. It's a marathon and I think you've paced yourself correctly!
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Keep in mind, they keep track of winners in marathons, so technically it's a race.

 
So running today was a let down. I got about 25/30 meters into the run and my back started having crazy spasms. So I walked the other 90% of it. Same route/distance as yesterday. Tomorrow I'll take off from running then start fresh and maybe a little easier. See how my body reacts. Might have to stop running. It's been an issue for a long time. Maybe switch up to biking/rucking
 
Just getting caught up here... the 50/50 walk run for 5 miles... hell nothing wrong with that!

- as for today, are you leaning forward a little when running? stretch before hand.. will help your hams/calves/lower back.. nothing major just a few simple stretches.

Hope you feel better brother!
 
wasme said:
Just getting caught up here... the 50/50 walk run for 5 miles... hell nothing wrong with that!

- as for today, are you leaning forward a little when running? stretch before hand.. will help your hams/calves/lower back.. nothing major just a few simple stretches.

Hope you feel better brother!
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I do lots of stretching/warming up before I run. I'd never get started if I didn't lol. Not sure about the leaning forward. I'll try and pay attention on my next trip out in a couple days.
 
gymwrenchwv said:
I do lots of stretching/warming up before I run. I'd never get started if I didn't lol. Not sure about the leaning forward. I'll try and pay attention on my next trip out in a couple days.
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I notice if i lean over too much, my lower back starts to ache fast. Especially happens with slopes
 
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Post gym meal. This plus a shake. One I laid out nutrient info for before.

Salad
1/4 cup black beans
2oz roast beef
2 tbsp avocado/cilantro yogurt dressing
Romaine , kale , baby spinach , carrots

Cal-170
F-6
C-13
P-16
 
Today's lifts
Warm up
Sm squats
5 x 10 @ 95

Dips/NG Pull up
3 x 5/3

Work out
Standing HC/OH DB Ext
5 x 10/10 @ 25/35

Both the warm up and this first set of my workout I controlled my ups/downs to a slow of a movement as possible. Pump was already high after this tbh

Rope PD/FG SB Cable curls
3 x 10/10 @ 50/50

Seated incl curl/EZ Bar skull cr
3 x 10/10 @ 20/45

Rev grip SB Push down/rev curl
3 x 10/10 @ 30/30

Fore arm curl/rev fore arm
5 x 10/10 @ 25/15

CG SM Press/DB Incl KB
1 x 5/8 @ 135/20
1 x 5/8 @ 185/20
1 x 3/5 @ 205/20
1 x 3/5 @ 225/20
 
Nice work man,
 
You're being so good with the foodz.

I can't decide what to eat tonight. I want something heavy to help my squat tomorrow, but it can't be something that makes me want to "go" mid session.
 
I know that diet is the easiest part of training for me to slack on. So once I start eating clean I try and stay that way. One cheat leads to 20 with me haha
 
I get excited for lifts too. Lol
 
Not only am i not running im not doing my reg morning warm up stuff. Backs pretty knotted up. Gonna do a few rounds of mobility stuff. Lots of stretching. Lots of lax ball work. Gym after lunch as planned
 
Today way back. Managed to feel quite smoked w/o any heavy lifts.

Warm up
BHB SM Shrug/banded GM's
2 x 10/10 @ 135/??
3 x 10/10 & 185/??
5 x 5 @ 225

Work out
Lat pull/SB Lat push down
1 x 10/10 @ 80/50
4 x 10/10 @ 100/60

Meadows row/banded single arm lat pull
5 x 10/10 @ 25+bar/?? Per arm

DB Row
5 x 10 @ 60

Seated vbar row
5 x 10 @ 90

Decline DB Pull over
5 x 10 @ 50

Smith pulls/UHG SM Row
5 x 5/8 @ 95
 
I'm struggling to jump up in weight. I could lift way more but I really don't wanna tweak anything. So I'm forcing myself to ease into things. Which sux bawls
 
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Post gym meal. Again with a shake
Pretty much same as yesterday. More greens in this one and 4oz turkey instead of 2oz beef
 
That's a pretty odd looking bedroom toy you have there at the top of the picture.
 
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Dinner:
6oz 99 ff chicken
Sautéed mushrooms,onions,green chiles
1/2 cup black beans
1 fresh lime cut in 1/2 and squeezed over
Sriracha dry seasoning
 
Speaking of Sriracha, here is a new fav:

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Backs feeling better today. Bout to do my warm up stuff and head out for some cardio. See how I feel during/afterwards and try to decide if I'm gonna be able to keep up the actual running
 
Thomas sees everything as a bedroom toy. What do you think brought his squatting around to all these PR's...lol
 
Well running was again a let down. But this time was my "training partners" fault. Right before the 1/2 way mark my dog decides he's done running. Sits down. Won't get up. I finally drag him back moving. Every time I tried to run after that he sat down. So I walked the whole way back. So id say run/walk this time was about 30/70. Urg. Guess he needs to get in shape too. Hahaha
 
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Breakfast
3 whole eggs
1/2 onion
3 sm mushroom
1/2 can green chiles
1/4 cup egg whites
2 slices cheddar cheese
 
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