The Anti-Degenerative Training Log

[Railbob1776]

Wednesday, 2/1/23
1. Elliptical 20 minutes
2. Shoulder & Knee PT exercises
3. OHP w/ light bars up to 28lbs.

[Railbob1776]

Thursday, 2/2/23
1. Squat 45x3, 95x3, 135x3, 160x3, 185x3, 200x3 https://youtube.com/shorts/3NYY8jlxPG0?feature=share
2. Pulldowns 150/140/130x10/10/10
3. Elliptical 5 mins
4. Knee & Shoulder PT exercises

Squats felt good, maybe a little high on one or two reps but good enough for me. Main goals with squats are to keep it in the hips, under control, and to proper depth. No ass-to-grass, no bouncing, no excessive knee slide.

[Railbob1776]

Friday, 2/3/23
1. 20 minutes incline treadmill walk
2. Shoulder & Knee PT exercises
3. OHP with light bars and a few reps with 45lb bar
BW 234.4lbs

[Railbob1776]

Monday, 2/6/23
1. Elliptical 30 mins
2. Shoulder & Knee PT exercises
3. Bench Press 45x3, 135x3, 175x3, 205x3
4. OHP with light bars up to 30lbs.
> knees achey after today
> BW 232.1lbs.

Happy with the weight loss, ready to be in the 220's soon.

[Railbob1776]

Tuesday, 2/7/23
1. Incline treadmill walk – 20 minutes
2. a few laps walking around the indoor track
BW: 231.4lbs

Last night stumbled on a free movie on YouTube, "Judgment Night" starring Emilio Estevez, Stephen Dorff, Cuba Gooding Jr., and Dennis Leary. Man that brought me back to when I saw it in theaters with my brother and a friend in October 1993. I was 17 years old. The soundtrack is pretty good too, does a good job of capturing the time. The song "Fallin'" (De La Soul & Teenage Fanclub) opens and closes the movie and, wow, as soon as I heard the opening lyrics ("travelin' . . . at the speed. . . . of light") I was transported back 30 years. Needless to say that song has been on heavy rotation for me since yesterday. It was also fun to see the world back then again: a very old style of flip cell phone and people were called "faggot" a couple times without controversy. Gotta love nostalgia.

[Railbob1776]

Wednesday, 2/8/23
1. 20 minutes elliptical
2. a few laps walking around the indoor track
3. Shoulder & Knee PT exercises
BW: 230.4lbs

[Railbob1776]

Monday, 4/10/23
Bodyweight: 221.3lbs. (still going strong on the weight loss)
1. Elliptical 20 mins
2. Deadlifts 135/225, 275x3, 315x3
3. OHP 45x3, 65x3, 85x3, 95x3, 105x3, 115x3 (building slowly here, SLAP tear didn't flare up today, good sign)
4. BW Chins x 3 / Pulldowns 130x10

[BrooklynJerry]

This is an interesting log. If you thinks it tough at your age just wait it gets worse You are about my son's age. He started
out when he was 15 in our basement. We both had some injuries. He did weigh 220 at one point at 5'6". He got chrons and has been 165 ever since. We both still try and train. Keep up the good fight

[Railbob1776]

This is an interesting log. If you thinks it tough at your age just wait it gets worse You are about my son's age. He started
out when he was 15 in our basement. We both had some injuries. He did weigh 220 at one point at 5'6". He got chrons and has been 165 ever since. We both still try and train. Keep up the good fight

Thanks for the encouragement, I do what I can and just try to avoid pissing the knees off too bad. The shoulder is coming along nicely so far. I want to dip below 200lbs just to do it (haven't been there for a looong time) but I think I will want to establish ~ 205lbs or so as my new normal. It's really just about being healthy, feeling good, and not putting unnecessary strain on my knees and other joints as I get older. I still want to be strong as I can be -- but at a healthy weight.

[Railbob1776]

Friday, 4/14/23 (morning bodyweight 220.3lbs)

1. SSB Squat 60x3, 130x3, 150x3, 170x3 (video), 185x3
> Video of SSB 170x3
> I think I'm doing a good job controlling the movement, no flopping down into the hole, no dramatic knee slide, and I'm keeping the shins as vertical as possible, no knee pain on any reps today
> initially tried to do straight bar squats but right shoulder flared up, SSB is a must for people with shoulder pain who still want to squat



2. Bench 45x3, 135x3, 155x3, 175x3 (pain)
> trying to do what I can with my presses, felt some right shoulder discomfort during the bench press
> if I ever want to get back to serious weight on pressing movements I'll probably need to get the right shoulder surgery, not sure if that will ever happen, until then I just do what I can

3. BW Chins x 3 & Wide MAG Pulldowns 130x10, 135x10
> one of the benefits of losing weight is gaining the ability to do chins again, looking forward to building up to the reps as I lean out, one set of bodyweight chins and then a couple sets of pulldowns using a wide-grip MAG supinated bar/grip.