Chados
Good to hear from you!
Good to hear from you!
hey Kleen, sorry for your losses brother but good to see your back. Lifting and training generally its an amazing thing for mental health and as many of us can testify, it’s a great tonic when life is challenging you.Hey everyone, thanks for checking in on me a few times. Has been a very rough couple of years, and it got the best of me with everything that has gone on.
Some of you may know my father passed away this past summer, and well I just wasn't able to get my head in the game, and depression set in. Just felt like it wasn't worth even trying a come back with my injuries and stuff at that time. Well fast forward and I am getting myself ready to come back again. Hitting the gym and or taking walks here and there leading up to this last week and then my Step Father passed away Monday. I pretty much wanted to throw my hands in the air and give back up on getting started. However that is just not acceptable to me. I am at a point I have to do something with myself for my own sanity. I need the structure and the motivation of working toward a goal. I need a sense of purpose, and this has always been one way for me to get that back when all seems lost.
So, I am trying to get myself together, get some traction to pull me out of this rut that just seems to get deeper and deeper the longer I stay in it. In an effort to get some traction I am going to start posting here again. At this point I am not making any lofty goals, I just want to be healthier and not be ashamed of the chubby old man looking back at me from the mirror. I am not sure how much my shoulder or hip can handle now, hoping the rest did it some good but I am going to find out one way or the other.
I plan to set up a simple to do program that I can follow for right now to strengthen my shoulder and hip stabilizers while stimulating a little muscle memory cuz... MUSCLES!!! I miss em!
On a good note I was given another 235 in Oly weights, another 220 in standard weights and another oly barbell this past weekend so taking that as another sign it is time for the weight room to re-enter my life!!!!
I will check back in on some of your logs later today or tomorrow. Nice to be back!
What's up brother???Hey everyone, thanks for checking in on me a few times. Has been a very rough couple of years, and it got the best of me with everything that has gone on.
Some of you may know my father passed away this past summer, and well I just wasn't able to get my head in the game, and depression set in. Just felt like it wasn't worth even trying a come back with my injuries and stuff at that time. Well fast forward and I am getting myself ready to come back again. Hitting the gym and or taking walks here and there leading up to this last week and then my Step Father passed away Monday. I pretty much wanted to throw my hands in the air and give back up on getting started. However that is just not acceptable to me. I am at a point I have to do something with myself for my own sanity. I need the structure and the motivation of working toward a goal. I need a sense of purpose, and this has always been one way for me to get that back when all seems lost.
So, I am trying to get myself together, get some traction to pull me out of this rut that just seems to get deeper and deeper the longer I stay in it. In an effort to get some traction I am going to start posting here again. At this point I am not making any lofty goals, I just want to be healthier and not be ashamed of the chubby old man looking back at me from the mirror. I am not sure how much my shoulder or hip can handle now, hoping the rest did it some good but I am going to find out one way or the other.
I plan to set up a simple to do program that I can follow for right now to strengthen my shoulder and hip stabilizers while stimulating a little muscle memory cuz... MUSCLES!!! I miss em!
On a good note I was given another 235 in Oly weights, another 220 in standard weights and another oly barbell this past weekend so taking that as another sign it is time for the weight room to re-enter my life!!!!
I will check back in on some of your logs later today or tomorrow. Nice to be back!
It won't be long and he'll be showing the plebians, like me, how it's done!You will be back at it in no time !!
Good to hear from you mate!Hit up a chest workout last night. Did about 4 sets on machine bench using intentions. It was causing some lovely pain / discomfort in my shoulder blade area. Going to have to work through the initial discomfort there. Also did 2 sets of push ups which felt better than the bench since the bench was digging into my scap/rotator cuff on the negative portion. Has me contemplating trying a more body weight workout, at least while getting back into things. At a minimum I will probably revert to push ups for chest for a little bit.
Did a 30 minute session on the elliptical at lunch, was a rough bit of cardio and my legs are wobbly from it. LOL Talk about knowing you are out of shape when 30 minutes on the elliptical has your legs noticeably fatigued. Oh well, it was nice to push through something physically challenging.
Another day in the books, going to get this back into a habit!
Thanks @BennyMagoo79 I am happy to be back on here and working toward getting my fit back on!!! Good to see you are still around!Good to hear from you mate!
So good to see you back at it! Nothing wrong with switching to bodyweight training for a bit! You gotta do what works for you!Hit up a chest workout last night. Did about 4 sets on machine bench using intentions. It was causing some lovely pain / discomfort in my shoulder blade area. Going to have to work through the initial discomfort there. Also did 2 sets of push ups which felt better than the bench since the bench was digging into my scap/rotator cuff on the negative portion. Has me contemplating trying a more body weight workout, at least while getting back into things. At a minimum I will probably revert to push ups for chest for a little bit.
Did a 30 minute session on the elliptical at lunch, was a rough bit of cardio and my legs are wobbly from it. LOL Talk about knowing you are out of shape when 30 minutes on the elliptical has your legs noticeably fatigued. Oh well, it was nice to push through something physically challenging.
Another day in the books, going to get this back into a habit!
The hip hurts less now, but the tracking in my knee and ankle is probably worse now. I just need to do a good bit of mobility and activation work. I don't think I will require any medical intervention for my lower body issues at this point. My shoulder though.... I will probably do that surgery but not until I have lost some of this weight and gotten in better shape so it will help my recovery.So good to see you back at it! Nothing wrong with switching to bodyweight training for a bit! You gotta do what works for you!
How’s the hip and foot?
THanks Brother! I am getting there.Sorry to hear about the family Kleen, wishing you the best. Stay strong and let's see you get back at it!
Nice one mate!Had a pretty nice and quick leg session today. Most focus is on good quality controlled contractions right now. Just trying to work and feel everything. Make sure movement patterns are getting broken in correctly. I was just working until I felt it was hard work, probably an RPE7 and maybe an 8 on a few sets. Kept rest periods short on this as well.
Alternating Sets
Leg Curls 90x20ish, 100x20ish, 120x20ish, 120x15ish
Leg Extensions 90x20ish, 110x20ish, 130x15ish, 130x15ish
Machine Leg Press 260lbs 3 sets until I got a nice burn in legs rep range 15-25.
Planks x 3 until trembling a bit...
Got dressed and got my ass back to work!
Another one in the books...
I know what you mean, I'm starting to wonder if I will ever be able to train legs again ?????Nice one mate!
Feeling jealous! Can't wait to work out legs again.
Nice! That’s exciting!The hip hurts less now, but the tracking in my knee and ankle is probably worse now. I just need to do a good bit of mobility and activation work. I don't think I will require any medical intervention for my lower body issues at this point. My shoulder though.... I will probably do that surgery but not until I have lost some of this weight and gotten in better shape so it will help my recovery.
THanks Brother! I am getting there.
I ended up not working out yesterday, I wasn't able to take a lunch to workout and it was storming when I got home and no power so did not workout in garage since with the doors closed it is dark as all get out. Brought my gym stuff in to try to get one in at lunch if not I will be figuring something out for tonight. As long as the power ain't out I will get in the garage.
Good news though, I have lost 5 lbs since starting to pay more attention and being more active. I am down to 221 now. Woohoo!
Yes Sir, getting it back. Just took some Xtend Energy BCAAs and going to go down to the gym here in about 15 minutes once I feel it start to kick in. Will be shoulders and arms today.Awesome dude - getting stuck into it now!!!
Thanks Rocket! Feels good too. We'll the DOMs not so much but then again!Good to see you getting back in the groove !!
@jimbuick You should do it, your workouts are always good and i like the way you put a lot of thought into your training.You're motivating me to try to start logging again, man. Just gotta keep on keepin' on.
I've been mostly good about trying to get into the gym pretty regularly, but I haven't been all that good about it recently.
Yes Sir!Things are looking up!!
I'm trying to pick back up in my old log. Though, I'm not thinking so hard about it these days. Just going in and trying to get quality work in. Mostly trying to dial the diet in now. Thinking maybe a short mini-cut before I try to put some meat on over the summer.@jimbuick You should do it, your workouts are always good and i like the way you put a lot of thought into your training.
Agreed and thanks it feels good to be being physical again.Always a good day when you can get on the bench again! Happy to see you getting after it.
Yeah I can understand that. I am hoping to do some recomping due to muscle memory but I am in a slight deficit now because I definitely need to lean up. I am feeling confident that by July I will be looking much better. The discipline and motivation all ramps up and builds for me so I know the gas is coming on the diet and training soon. My sessions already have more purpose.I'm trying to pick back up in my old log. Though, I'm not thinking so hard about it these days. Just going in and trying to get quality work in. Mostly trying to dial the diet in now. Thinking maybe a short mini-cut before I try to put some meat on over the summer.
I got one, but only used it once.Hey Kleen, you use a sous vide machine, right? Do you mind if I ask what wattage you recommend? Or to anyone who has one here. Got a friend looking at one, but I've never used them.
Honestly what you want to know is how many quarts or gallons it says it can heat. The one I got was good 6-10 gallons. It is an older Sansaire model. The current Sansaire model has 1100Watts, but really I would have him check into how much water it can heat up instead of specifically the wattage because they are slow heat and all of them cook in pretty much the same range of temps.Hey Kleen, you use a sous vide machine, right? Do you mind if I ask what wattage you recommend? Or to anyone who has one here. Got a friend looking at one, but I've never used them.
Only once? You didn't like it? I wouldn't recommend it for steak unless you have a torch for searing, but for chicken breast, it is a life saver keeping it nice and juicy.I got one, but only used it once.
Awesome prehab exercise!Yeah it is definitely worth it for chicken. Some people like to pull it out and sear it, but if I am using it in any kind of mix or casserole I don't bother it is cooked, just not beautiful looking. I will go for moist and good all day! I like to use it for stir fry too because sometimes I over turn the chicken into rubber and I don't have to worry about that any more.
Got in a shoulder workout when I got home from work last night. It was another good one! Trying to pick high value exercises to benefit more of my body so yesterday my picks were Land mine shoulder press - done with narrow foot stance to increase core and hip stability requirements, Seated Machine Press to rear, and Mace Swings for mobility, strength, RC Rehab and core work, I felt great after this one.
Reps on pressing are performed with a controlled concentric and a 3 second negative.
Landmine Shoulder Press - 25x15, 35x12, 35x10, 35x10, Seated on a cinderblock 35x8 - Performed Controlled tempo, and narrow stance, with arms outside of shoulders at all time to increase TUT and torque on the core. The ones seated on a cinderblock to really get under the bar whooped me! Took everything but the targets out of the movement or sure felt like it anyway. I recommend anyone who hasn't tried that to give it a shot.
Machine Shoulder Press to Rear - 3 sets of 8 plates to RPE8-9 reps in 10-15 range - done toward rear to mimic behind neck press
Mace Swings - 15lb Mace x 5 - I got 2 sets in, and was done. Need to work on my technique, and at least for a little bit drop down to 3 swings since kind of heavy mace for starting out. Next time I will try 4 sets of 3, will be an increase in volume and give me a nice place to move on from.
I was actually loving the my chest felt so open and my shoulders naturally retracted into a more neutral position for a couple hours after having done these. Going to pepper them in throughout the week just to get the mobility benefits of them.
Yeah they are great, I may do some tomorrow if my chest isn't too sore to be stretched like that. By the way, I can picture swinging that big ol sledge like a viking!Awesome prehab exercise!
I have a big sledgehammer in my backyard for this purpose. Also noticed it stimulated some significant thumb hypertrophy and improvement to grip strength.