Master in Central Florida Novice log

[LarryLohkamp]

Monday 6/18/18 Week 39-1 Heavy Day

Weight 152.2#

Squats –210X3X3
Rehab

Bench Press –124X4, 126X4, 128X4, 130X3

Dead Lift – 250X3X2

Tonnage = 5292#
Volume – 30 reps

Wednesday 6/20/18 Week 39-2 Light Day

Weight 153#

This was a really light day. I removed the sliding door between the living room and the Florida room, and patched the broken stucco from chipping the frame away from the cement blocks, About 1400 calories of hammer and crowbar.


Friday 6/22/18 Week 39-3 Medium Day

Weight 151.4# 17.8% BF 33 1/8” waist

I had to break this into 2 work sessions because the guys came to service the air conditioner and clean the ducts showed up in the middle.

Squats –210X5
I did this as a light day to save time. I had already made 210 on Monday, which was the goal

Bench Press –124X4, 127X4, 130X3
I did Bench instead of Press because Press is at cycle goal already. The Bench failed again at 130#. I hope the orthopedic guy next Tuesday can fix the left shoulder.

Dead Lift – 276X4
Goal weight for this cycle. Was scheduled for 2 reps, but felt good, so I did 2 more. The knees were shaking on the last one, but I probably could have made the 5th. No need to get greedy. I’ll be shooting for 300 by the end of September.

Tonnage = 3548#
Volume – 21 reps

This cycle of modified GGW ended reasonably well. I hope to heal more for the next cycle.

[LarryLohkamp]

Monday 6/25/18 Week 40-1 Back-off day

Weight 151.6#

End of cycle deload week.

Squats –162X3X3

Bench Press –111X3X3

Dead Lift – 235X3X3

Press – 70X5X2

Chins – 6,7,7

Tonnage = 8304#
Volume – 57 reps

Tuesday 6/26/18

I went to the orthopedic doc today. X-rays showed a calcification on the humerus, which causes tendonitis. He shot me up with a steroid and gave me some exercises to do. He knows I lift, but didn’t say I couldn’t. So, I will do the exercises with the little colored bands and the baby dumbbells between training my lifts when I start the new cycle. I go back to see him in 4 weeks.

Wednesday 6/27/18 Week 40-2 Back-off Day

Weight 153#

Deadlift – 220X3X2

Chins – 9, 8, 3

Tonnage – 4449#
Volume – 27 sets

Thursday 6/28/18
I seem to be having a reaction to the cortisone shot. It all started Wednesday afternnon and I was pretty bad off by evening. I had darn near every symptom listed for the drug. I can handle the malaise and upset digestive system, but the nausea, dizziness, and hives are driving me nuts My left shoulder doesn’t hurt, though.

Friday 6/29/18 Week 40-3 Deload

Weight 150# 7.88% BF 33 1/8” waist

Squats –155x3x2

Bench Press –105x3x3


Tonnage = 2340#
Volume – 18 reps

[LarryLohkamp]

Monday 8/6/18 Week 45-1 Heavy Day

Weight 150.2#

Going over my logbooks, I have come to the conclusion that I may be over training. I keep resetting, but failing sooner each time. My Quad is still a little sore and my shoulder doesn’t feel right, even with the cortisone. I haven’t lifted until I went back in to see the ortho. He has said that I need to stop with the pressing. It is part of the reason for the calcification and if I keep it up, then I am looking at grinding the bump off. Surgery is no guarantee and it often comes back. He seems to be knowledgeable about how the press is supposed to work, but at my age I have issues. So… it will be bench priority for me.

I will be doing a Heavy/Light with conservative increases, at least until the weather cools off.

Squats –165X5X3
I have become surprisingly weak with only a few weeks off.

Bench Press –100X5X3

Dead Lift – 215X5X1

Tonnage = 5050#
Volume – 35 reps

Thursday 8/9/18 Week 45-2 Light Day

Weight 153#

Squats –148.5X5X3

Incline Bench Press –80X5X3

Chins – 3, 4, 5

Tonnage = 5329#
Volume – 42 reps

[LarryLohkamp]

Tuesday 9/25/18 Week 54-1

Weight 150.4#

I dropped a 45# plate and damaged the floor. While repairing the damage I found mold growing between the slab and the floating floor. I ended up pulling 5 rooms of flooring, remediating the mold and moisture problem, then putting in new flooring. My wonderful wife has used the project to get my weights and treadmill out to the garage. I don’t think I will be able to talk her into letting them back in. The garage has no air conditioning, so it’s like lifting in a sauna.

I am doing a Heavy/Light with conservative increases, at least until the weather cools off. I have also started C25K to run a 5K this December with the neighbor’s daughter. Yeah, it is going to impact my lifting, but I’m doing this for fun and my health. I’m long past thinking I can set world records.

Squats –150X5X3

Incline Bench Press –84X5X3

Chins – BWX5X3

Tonnage = 5766#
Volume – 45 reps

Thursday 9/27/18 Week 54-2

Weight 151.2#

I went in to see my doctor (regular scheduled) and my blood pressure was high. That’s what happens after a 2 week vacation eating in restaurants. Way too much salt. Of course she went ballistic, prescribed more pills and referred me to a cardiologist. The cardio doctor was a lot more reasonable and agreed that it was salt and would wash out in a few days. We also discussed my concerns about rapid heartbeat and lung efficiency. Bottom line, I am doing a stress test next week and an echo cardiogram. Probably not a bad idea at almost 70 years old. The one odd thing he said was that I shouldn’t lift more than my body weight. Really? It seems to be a thing in the cardio world that heavy lifting will blow up your circulatory system.

Squats –155X5X3

Bench Press –104X5X3

Deadlift – 220X5X1

Tonnage = 5000#
Volume – 35 reps

[LarryLohkamp]

Monday 10/1/18
Week 2-1 of C25K

Tuesday 10/2/18 Week 55-1
Weight 152.2# Stress test at the cardiologist.

Squats –156X5X3

Incline Bench Press –86X5X3

Pull Ups – BWX5

Tonnage = 4086#
Volume – 33 reps

Wednesday 10/3/18
Week 2-2 of C25K. Echo cardiogram at the cardiologist

Thursday 9/27/18 Week 55-2
Weight 151.4#

Squats –158X5X3

Bench Press –106X5X3

Deadlift – 222.5X5X1

Tonnage = 5072#
Volume – 35 reps

Friday 10/5/18
Weight 151.4 18%Bf 35.5” waist

Week 2-3 of C25K

[LarryLohkamp]

Monday 10/8/18

Weight 152.2

Week 3-1 of C25K

Tuesday 10/9/18 Week 56-1

Weight 151.8

Squats –160X5X3

Bench Press –107X5X3

Deadlift – 224X5X1

Tonnage = 5125#
Volume – 35 reps

Wednesday 10/3/18

weight 151.4

Week 3-2 of C25K.

Friday 10/12/18 Week 56-2

Weight 152.2#

Squats –144X5X3

Incline Bench Press –87X5X3

Pull Ups – BWX5,3,3

Tonnage = 5137#
Volume – 41 reps

Saturday 10/13/18

Weight 152.4

Week 3-3 of C25K

[LarryLohkamp]

Monday 10/15/18

Week 3-1 of C25K - repeat

Tuesday 10/16/18 Week 57-1

Squats –162X5X3

Bench Press –108X5X3

Deadlift – 226X5X1

Tonnage = 5125#
Volume – 35 reps

Wednesday 10/17/18

Week 3-2 of C25K - repeat

Thursday 10/18/18 Week 57-2
Weight 152.2#

Squats –146X5X3

Incline Bench Press –88X5X3

Deadlift – 228X5X1

Pull Ups – BWX5,5,5

Tonnage = 8238#
Volume – 59 reps

Friday 10/19/18
Weight 152.2

Week 3-3 of C25K - repeat