Chump's Log

[Chump]

I miss logging over at UGBB, so I'll start one here. Enjoy reading other logs and posting mine.

Its going to be boring for a while, its like starting over again. Summer is a great time, but my schedule is all over the place and I am a creature of routine and structure. Between vacation, football workouts/practices, football camp, mother-in-laws house flooding, things have been pretty hit and miss

Finally a little down time, so why not get back to it, get some workouts in, clean up the diet and start a log

Right now I'm training to get some strength back, get the bodyfat down and get the cardio started again

Always open to opinions and suggestions, always open to learn

Today

61 yrs
HT: 5' 11"
BW: 212 lb
Muscle Mass: 98.5
BF%: 19.2
* I use and Inbody H30 Scale

Monday, July 21, 2025 at 9:39 AM

Warm-Up
Lunge (Bodyweight)
Set 1: 10 reps
Set 2: 10 reps
Sky Crunch
Set 1: +10 lb × 20 reps
Set 2: +10 lb × 20 reps
Leg Raises
Set 1: 20 reps
Set 2: 20 reps
Reverse Hyper
Set 1: 0 lb × 10 reps
Set 2: 0 lb × 10 reps
Ski Pulls
Set 1: 10 lb × 10 reps
Set 2: 10 lb × 10 reps

Squat - SSB
Set 1: 58 lb × 10 reps
Set 2: 148 lb × 10 reps
Set 3: 148 lb × 10 reps
Set 4: 148 lb × 10 reps
Set 5: 148 lb × 10 reps

Romanian Deadlift (Barbell)
Set 1: 95 lb × 10 reps
Set 2: 115 lb × 10 reps
Set 3: 115 lb × 10 reps
Set 4: 115 lb × 10 reps
Set 5: 115 lb × 10 reps

Seated Row (Cable)
Set 1: 60 lb × 12 reps
Set 2: 60 lb × 12 reps
Set 3: 60 lb × 12 reps

Bicep Curl (Barbell)
Set 1: 55 lb × 10 reps
Set 2: 55 lb × 12 reps
Set 3: 55 lb × 12 reps

Felt pretty good moving the bar, although conditioning isn't for crap. Need to be consistent and regular.

Physical therapy this afternoon for shoulder

Let's get back to it!

 

[Chump]

Morning Workout
Wednesday, July 23, 2025 at 8:58 AM

BW: 213.4 lb
Muscle Mass: 97.2
BF%: 20.5

Warm-up
Thruster (Barbell)
Set 1: 45 lb × 5 reps
Set 2: 45 lb x 5 reps
Toe Touches
Set 1: 30 reps
Set 2: 30 reps
Plank
Set 1: 0:30
Set 2: 0:45
Superman
Set 1: 10 reps
Set 2: 20 reps
W Raises
Set 1: 5 lb × 15 reps
Set 2: 5 lb × 15 reps

Deadlift (Barbell)
Set 1: 135 lb × 5 reps
Set 2: 185 lb × 5 reps
Set 3: 225 lb × 5 reps
Set 4: 225 lb × 5 reps
Set 5: 225 lb × 5 reps

Front Squat (Barbell)
Set 1: 95 lb × 8 reps
Set 2: 95 lb × 8 reps
Set 3: 95 lb × 8 reps

Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Pallof Press
5R/5L
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Triceps Pushdown (Cable - Straight Bar)
Set 1: 40 lb × 12 reps
Set 2: 45 lb × 12 reps
Set 3: 45 lb × 12 reps

Shoulder rehab
Shoulder Taps
Set 1: 10 reps
Set 2: 10 reps
Push Up
Set 1: 10 reps
Set 2: 10 reps

** Not happy with the 20% BF ....... this summer has been too good in the wrong ways

 

[Chump]

Cardio Day

2 mile jog

27 min
257 cal
Ave HR 103

 

[Chump]

Morning Workout
Friday, July 25, 2025 at 8:50 AM

BW: 211.6 lb
Muscle Mass: 97.7
BF%: 19.5

Warm-up
Front Squat (Barbell)
Set 1: 45 lb × 5 reps
Set 2: 45 lb × 5 reps
Suitcase Crunch
Set 1: 20 reps
Set 2: 20 reps
Plank Reach
Set 1: 10 reps
Set 2: 10 reps
Scorpian
Set 1: 10 reps
Set 2: 10 reps
Y Raises
Set 1: 5 lb × 12 reps
Set 2: 5 lb × 15 reps


Squat - SSB
Speed Squats
Set 1: 148 lb × 3 reps
Set 2: 168 lb × 3 reps
Set 3: 168 lb × 3 reps
Set 4: 168 lb × 3 reps
Set 5: 168 lb × 3 reps

Glute Bridge w/ Barbell
Set 1: +65 lb × 10 reps
Set 2: +85 lb × 10 reps
Set 3: +85 lb × 10 reps
Set 4: +85 lb × 10 reps
Set 5: +85 lb × 10 reps

Deadlift (Barbell)
Deficit Deadlift
Set 1: 135 lb × 5 reps
Set 2: 185 lb × 5 reps
Set 3: 185 lb × 5 reps
Set 4: 185 lb × 5 reps

Bicep Curl (Barbell)
Set 1: 55 lb × 10 reps
Set 2: 55 lb × 12 reps
Set 3: 55 lb × 14 reps
Set 4: 55 lb × 15 reps

Concentration Curl (Dumbbell)
Set 1: 20 lb × 10 reps
Set 2: 25 lb × 10 reps
Set 3: 25 lb × 10 reps

Not moving much weight, but it feels good to be stringing workouts together!!

 

[Chump]

BW: 212.5 lb
Muscle Mass: 98.1
BF%: 19.4

Cardio - Jog

Distance: 2.16 miles
Time: 32min 56 sec
Ave HR: 109 bpm
Cal: 324

 

[Chump]

Monday, July 28, 2025 at 3:14 PM

BW: 212.3 lb
Muscle Mass: 98.5
BF%: 19.1

WARM-UP
Lunge (Bodyweight)
Set 1: 10 reps
Set 2: 10 reps
Sky Crunch
Set 1: +10 lb × 20 reps
Set 2: +10 lb × 20 reps
Leg Raises
Set 1: 20 reps
Set 2: 20 reps
Reverse Hyper
Set 1: 0 lb × 12 reps
Set 2: 0 lb × 12 reps
Ski Pulls
Set 1: 10 lb × 15 reps
Set 2: 10 lb × 15 reps

Squat - SSB
Set 1: 58 lb × 10 reps
Set 2: 168 lb × 8 reps
Set 3: 188 lb × 8 reps
Set 4: 188 lb × 8 reps
Set 5: 188 lb × 8 reps

Romanian Deadlift (Barbell)
Set 1: 115 lb × 10 reps
Set 2: 135 lb × 10 reps
Set 3: 135 lb × 10 reps
Set 4: 135 lb × 10 reps
Set 5: 135 lb × 10 reps

Well, its effectively football season, 6 days a week from now until November. Depending on the year, I've been good or bad at maintaining my workout schedule.

In the past, I've gone into school before the day starts to get workouts completed. This year will bring changes, my son is entering high school, so he'll be riding in with me to school. He's been great all summer getting up early to go to summer football workouts, but when school actually starts, it'll be too much to get him going at 5am every day.

So, I'm going to b getting my workouts in during prep period/after school/ weekends. this will be a challenge to my routine.

Mondays workout felt good, I felt a little bloated, ate too much, too close to lifting, but bar moved pretty good

 

[Chump]

Sunday, August 3, 2025 at 9:45 AM

BW: 213.4 lb
Muscle Mass: 98.1
BF%: 19.8

Morning Workout

Shoulder Rehab

Foundation Training
Set 1: 12:00

Walk
2.1 mi., 39:30

Looking back on the week, this time of year exhausts me. The only consistent thing about starting football season is I consistently get 20,000 steps a day, but workouts are for crap. Try and do better this week.

 

[Chump]

BW: 213.9 lb
Muscle Mass: 98.5
BF%: 19.6

Shoulder PT @ 1 PM

Monday, August 4, 2025 at 3:17 PM

Warm-Up
Lunge (Bodyweight)
Set 1: 10 reps
Set 2: 10 reps
Sky Crunch
Set 1: +10 lb × 20 reps
Set 2: +10 lb × 20 reps
Leg Raises
Set 1: 20 reps
Set 2: 20 reps
Reverse Hyper
Set 1: 0 lb × 15 reps
Set 2: 0 lb × 15 reps
Ski Pulls
Set 1: 10 lb × 15 reps
Set 2: 10 lb × 15 reps

Squat - SSB
Set 1: 58 lb × 10 reps
Set 2: 168 lb × 8 reps
Set 3: 198 lb × 8 reps
Set 4: 198 lb × 8 reps
Set 5: 198 lb × 8 reps

Romanian Deadlift (Barbell)
Set 1: 95 lb × 10 reps
Set 2: 135 lb × 8 reps
Set 3: 135 lb × 8 reps
Set 4: 135 lb × 8 reps
Set 5: 135 lb × 8 reps

 

[Chump]

Got to squeeze it in where I can. While the team got their Day 2 lift in this morning, I got some arms done

Wednesday, August 6, 2025 at 7:37 AM

EZ Curls
Set 1: 45 lb × 15 reps
Set 2: 55 lb × 15 reps
Set 3: 55 lb × 15 reps
Set 4: 65 lb × 15 reps
Set 5: 65 lb × 15 reps

EZ French Press
Set 1: 45 lb × 15 reps
Set 2: 55 lb × 15 reps
Set 3: 55 lb × 15 reps
Set 4: 65 lb × 15 reps
Set 5: 65 lb × 15 reps

BW: 213.0 lb
Muscle Mass: 98.8
BF%: 19.3

 

[Chump]

Thursday, August 7, 2025 at 3:35 PM

BW: 213.6 lb
Muscle Mass: 99.4
BF%: 18.9

Warm-Up
Thruster (Barbell)
Set 1: 45 lb × 5 reps
Set 2: 45 lb × 5 reps
Toe Touches
Set 1: 20 reps
Set 2: 30 reps
Plank
Set 1: 0:45
Set 2: 0:45
Superman
Set 1: 20 reps
Set 2: 20 reps
W Raises
Set 1: 5 lb × 20 reps
Set 2: 5 lb × 20 reps

Deadlift (Barbell)
Set 1: 135 lb × 5 reps
Set 2: 185 lb × 5 reps
Set 3: 225 lb × 5 reps
Set 4: 245 lb × 5 reps
Set 5: 245 lb × 5 reps
Set 6: 245 lb × 5 reps

Front Squat (Barbell)
Set 1: 95 lb × 8 reps
Set 2: 115 lb × 8 reps
Set 3: 115 lb × 8 reps

Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

 

[Chump]

Morning Workout
Sunday, August 10, 2025 at 9:46 AM

BW: 214.1 lb
Muscle Mass: 97.2
BF%: 20.9


Walk Ruck - 20 lb vest
2 miles, 39:42
Ave HR 93 pm
Cals 328
Steps 4,371

Shoulder Rehab
Pec Stretch
Shoulder Capsule Stretch

 

[Chump]

Morning Workout
Tuesday, August 12, 2025 at 8:49 AM

BW: 214.1 lb
Muscle Mass: 99.4
BF%: 19.3

Squat - SSB
Set 1: 58 lb × 10 reps
Set 2: 58 lb × 10 reps
Set 3: 58 lb × 10 reps

Crunch
Set 1: 40 reps
Set 2: 40 reps
Set 3: 40 reps

Windshield Wiper
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Bird Dog
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Plate Circles
Set 1: 5 lb × 15 reps
Set 2: 5 lb × 20 reps
Set 3: 5 lb × 20 reps

I just had to get some movement in ...... get the body moving a little bit. We are in the short stretch of two-a-day practices, so schedule is jammed. they really don't let us have true two-a-days anymore.

15, 864 steps on the day