60 yr old Day One

[Richard Durbin]

Good workout day

Went down to see Adam (Fangman SSC) for a squat checkup, I’m still not too bad.
We chatted about goals, lost time due to setbacks, programming changes, etc.
I’ve decided to have him coach me online.
A key thing for me is that he’s close enough that I can drive down for a hands on session as needed.

So I’ll also start tracking my macros to give him more data to work with.
I’ll give MyFitnessPal a try.

My back pain is about the same or a little better, so I’m just training through. So far.

Summary
Sat 8-14-21
Body 223.9
Fat 29.1 (6 ft tall w/42.5 belly)
Squat 195 x 5,5,5
Bench 125 x 5,5,5
Deadlift 265 x 5 (gunna need chalk soon, glad I ordered some)
Nose ups 6,6,6 w/rubber band on hole 2

[Richard Durbin]

8-15-21 kcal 4361 carb 520 fat 137 protein 271 (eat what I want day)

8-16-21 kcal 3690 carb 379, fat 105, protein 309 (eat per plan, plus pizza)

First workout fed to me by Adam.
Back was sore, maybe from squats, made 3x5 deadlifts hard.
One ibuprofen after.

Summary
Mon 8-16-21
Body 223.2
Fat 29.1
AM
Squat 200 x 5,5,5
Press 99.5 x 4,4,4,4
PM
Deadlift 225 x 5,5,5 (light volume)
Nose ups 5,7,7 w/rubber band on hole 2

[Richard Durbin]

8-17-21 K 3830 C 447, F 102, P 272 (50/50 eat per plan/ what I want)

8-18-31 K4360 C488 F127 P306 (plan/want)

Lesson, don’t split my workout so far apart that DOMS is setting in for the PM lifts. Did squats, bench about 9, deadlifts about 2. Much better, then I can be sore watching TV.

Summary
Wed 8-18-21
Body 224.1
Fat 29.8
Squat 205 x 5,5,5
Bench 127.5 x 3,3,3,3,3
Deadlift 270 x 3 (was to be 5, nope)
Nose ups 8,8,7 rubberband on hole 2
Bike to work 27:48 next morning, 6sp folder. Walked up 2 hills

[Richard Durbin]

8-19-21 K2728 C270 F66 P255 (plan)

8-20-21 K3196 C288 F80 P299 (plan + steak)

8-21-21 (no idea, ate what I wanted, plus boys leftovers)

Good workout day

Summary
Sat 8-21-21
Body 223.4
Fat 28.4
Squat 210 x 5,5,5
Press 100 x 4,4,4,4
Deadlift 250 x 5 (back off)
Nose ups 8,7,6 w/rubberband on hole 2

[Richard Durbin]

8-22-21 K2664 C203 F110 P212 (want)
8-23-21 (no idea, lost track)

Summary
Mon 8-23-21
Body 223.8
Fat 28.4
Squat 215 x 5,5,5
Bench 130 x 3,3,3,3,3
Deadlift 230 x 5,5 (light volume)
Nose ups 8,8,8 rubberband hole 2

I have to confess I’ve been taking an ibuprofen after squats before deadlifts due to muscle soreness affecting my focus.

[Richard Durbin]

8-24-21 K3394 C288 F138 P268 (plan/want)
8-25-21 (no idea, didn’t eat much, till big late dinner)

Summary
Wed 8-25-21
Body 223.9
Fat forgot
Squat 220 x 5,5,5
Press 102.5 x 3,2,3,1,0
Deadlift 255 x 5
Nose ups, too late

Had to buy some size 40 pants, my 38’s were getting too tight in the thigh and behind. I’ve slowly gained 17 pounds over the last 6 months and pretty much held my belly constant.

[Richard Durbin]

8-26-21 k3438 c335 f86 p336
8-27-21 k2798 c254 f68 p286
8-28-21 (don’t know, lost track)

Summary
Body 222.6
Fat 29.1
Squat 225 x 5,5,5 (aka 1xbw)
Bench 132.5 x 3,3,3,3,3
Deadlift 235 x 5,5 (light volume)
Nose ups 10,8,8 rubber band hole 2

[Richard Durbin]

8-18 marked my sixth month of SS.

Not sure what to say extra now. All the prior benefits are still good. My shoulder pain/clunkiness is gone. I’ve had that since the dips (very partial, like 1/8th depth) and dumbbell benching I was doing before SS.

Sure I’m stiff and sore mornings, and after driving far. But I had that from being 60 before I started. At least now I have a reason.

In May I got my deadlift over 1xbw, and yesterday I finally got my squat up there too.

Now I’ve got an online coach and will see where all this goes.

In short, I’m sold.

[Bill Anders]

8-18 marked my sixth month of SS.

Not sure what to say extra now. All the prior benefits are still good. My shoulder pain/clunkiness is gone. I’ve had that since the dips (very partial, like 1/8th depth) and dumbbell benching I was doing before SS.

Sure I’m stiff and sore mornings, and after driving far. But I had that from being 60 before I started. At least now I have a reason.

In May I got my deadlift over 1xbw, and yesterday I finally got my squat up there too.

Now I’ve got an online coach and will see where all this goes.

In short, I’m sold.

Great news all around, Richard!

Keep at it!

[Richard Durbin]

Thanks Bill, will do!