Member
Mon 16-9-2024.
83 now.
Bend, stretch, squat. 5 reps each.
Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (37.5) F. 1. (41.25) F.
Heels raise. (90 k) 10. (100) 10. (110) 10.
One arm chest supported rows. (27.5 k) 11. (25 k) 15.
Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (105) 3. (102.5) 3. 3.
Training time 1 hour, and 4 minutes.
Member
Thurs 19-9-2024.
83 now.
Bend, stretch, squat. 5 each.
Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (60) 3. (70) 3. (80) 3. (85) 3. (50) 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.
Cleans and presses. 2 sets warmup and 3 sets 5.
(20 k) 2. (32.5) 1. (30) 5. (28.75) 5. 5.
Heels raise. 3 x 20.
(55 k) 20. (65) 20. (80) 20.
Assisted Chins. (36 k. assist) 10. (41 k. assist) 15.
Training time 1 hour and 15 minutes.
Member
Mon 23-9-2024.
83 now.
Bend, stretch, squat. 5 each.
Cleans and Presses. (20k) 2. (33.75) 1. (30) 3. (28.75) 3. 3. 3. 3.
Seated Heels raise. (38.5 k) 15. 15. 15.
One arm dumbell rows. (17.5 k) 10. (22.5) 13.
Breathing Squat. (72.5 k) 5. (62.5 k) 20.
Rader pulls. 5. 20.
Training time 55 minutes.
Member
Thurs 26-9-2024.
83 now
Bend, Stretch, Squat. 5 reps each.
Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (25) 3. (30) 3. (35) 3. (40) 3. (45) 3. (50) 3. (55) 3. (67.5) 3. (60) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.
Dumbell Cleans and presses. 5 sets of 3.
(6 k’s) 3. (8 k’s) 3. (10 k's) 3. (12.5 k's) 3. (15 k's) 3 Cleans and partial presses.
Single leg Heels raise on block. (10 k.) 10. (15 k.) 12. (12.5 k) 15.
Assisted Chins. (36 k assist) 11. (41 k assist) 15.
Workout time 1 hour and 8 minutes.
O-K-A-Y ! Time for some serious changes.
This year, although trying to eat with moderation, my weight crept up, making me stronger but fatter.
I started a one day a week fast, 36 hours, only water and coffee. This dropped my weight 2 and a half k, and kept it there, but no further.
Spring is starting = beach = vanity kicking in.
SO. Starting 2 days a week fasting. This will steadily drop my fatness, BUT, in my weakened state I am often unrecovered from my workous, even after 3 days. With a second fasting day – fasts slow your recovery, - I will crash and burn.
Therefore, spreading my training to a Mon- Fri- Wed spread, instead of Mon -Thurs. This should fix the recovery problem, but the weight I lose will make me weaker. I don't know how my mini, scheduled weight increases will fair. My Clean and Press is probably doomed. Might try grease-the-groove at home.
Member
Wow, I sometimes I go a day without eating but 36 hours sure seems tough.I have read that much about the benefits of intermittent fasting, but also that it can slow your metabolism. Good luck with your plan.
Member
Thanks Jerry. Yeah, they talk about lots of benefits from fasting, especially the autophage, where the body thinks its dying, so it scrounges around looking for energy and breaks up faulty cells and consumes nasty stuff. Research shows that moderate fasting extends lifespan, and improves health.
" 36 hours sure seems tough ". Well, I've done lots of week long fasts, and once did 3 weeks. After a few days you just don't feel hungry.
Mon 30-9-2024.
83 now.
Bend, stretch, squat. 5 reps each.
Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (37.5) 1. (41.25) F.
Heels raise. (90 k) 10. (100) 10. (115) 10.
One arm chest supported rows. (27.5 k) 12. (25 k) 15.
Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (105) 3. 3. (102.5) 3.
Training time 1 hour, and 10 minutes.
Member
Fri 4-10-2024.
83 now.
Bend, stretch, squat. 5 each.
Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (60) 3. (70) 3. (80) 3. (87.5) 3. (50) 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.
Cleans and presses. 2 sets warmup and 3 sets 5.
(20 k) 2. (32.5) 1. (30) 5. 5. (28.75) 5.
Heels raise. 3 x 20.
(55 k) 20. (70) 20. (80) 20.
Assisted Chins. (36 k. assist) 12. (41 k. assist) 15.
Training time 1 hour and 29 minutes.
Last edited by 76now; 10-03-2024 at 06:51 PM.
Member
Wed 9-10-2024.
83 now.
Bend, stretch, squat. 5 each.
Cleans and Presses. (20k) 2. (32.5) 1. (30) 3. 3. 3. 2. 2.
Seated Heels raise. (51 k) 10. 10. 10.
One arm dumbell rows. (17.5 k) 10. (22.5) 14.
Breathing Squat. (75 k) 5. (65 k) 20.
Rader pulls. 5. 20.
Training time 60 minutes.
Member
It sure has been a while since I attended 20 reps.
Member
Bet you miss the feeling, Jerry ............... Not!It sure has been a while since I attended 20 reps.
Mon 14-10-2024.
83 now
Bend, Stretch, Squat. 5 reps each.
Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (30) 3. (40) 3. (45) 3. (50) 3. (55) 3. (60) 3. (65) 3. (72.5) 3. (50) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.
Dumbell Cleans and presses. 5 sets of 3.
(6 k’s) 3. (8 k’s) 3. (10 k's) 3. (12.5 k's) 3. (15 k's) 3 Cleans and partial presses.
Single leg Heels raise on block. (10 k.) 10. (15 k.) 14. (12.5 k) 15.
Assisted Chins. (36 k assist) 13. (41 k assist) 15.
Workout time 1 hour and 11 minutes.
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