Halo’s old guy comeback journal 2024

[Halo]

5.3mi walk with issues.

Went out for an 8mi walk got 5.3 and bonked big time. SMH haven't had that happen in a long time. I wear a pack so I smashed a protein bar but it was too late all clammy and foggy I had to bail on it. Could be one of two things, my digestive tract issues post surgery are bad and occasionally although not for quite some time I'll get a false low blood sugar episode it's almost the same with the exception that it's not if that make sense. At times I'll have food in the tank but it's not digesting or absorbing and this happens. The other possibility is that extremely hot sauna this morning or a combo of both. I'll keep on and keep monitoring it. It is a big speed bump to overcome diet is so important and this makes it a crap shoot for me.

 

[Halo]

Day 2 with JB

Tuesday 23 Apr

Back and Arms

Super Set
Wide Grip Lat Pull Downs 4 X 10 X 100
Roman Chair Extensions 4 X 10 X BW

Kroc Rows 4 X 10 X 70

DB Shrugs 4 X 10 X 90

DB Curls 4 X 10 X 30

Super Set
Close Grip Lat Pull Downs 4 X 10 X 100
EZ Curl Standing Curls 4 X 10 X 45

Sauna 194 degrees 20 minutes.

Another great workout with JB I'm hoping his schedule will allow us to continue. He's up for doing legs tomorrow so looking good so far.
Starting to see small changes in my shape I think Im up 5lbs probably water hopefully I can keep my diet in line and the numbers will come down.

 

[Halo]

Cardio this afternoon. Took this tactic from my old logs and it worked like a champ. My goal is get my heart rate up and with the knee it's not as easy as it sounds especially having walked over 1400mi since late Oct. I'm still super weak in cardio, my endurance is good but I was able to get up to 130 for a few minutes it was definitely work.

Treadmill Cardio

0:00-2:30 min 3mph 1.5 incline
2:30-5:00 min 3mph 2.0 incline
5:00-7:30 min 3mph 2.5 incline
7:30-10:00 3.0 incline
10:00-12:30 3.5 incline
12:30-15:00 4.0 incline
15:00-17:30 4.5 incline
17:30-20:00 5.0 incline
20:00-22:30 5.5 incline
22:30-25:00 6.0 incline
25:00-27:30 6.5 incline
27:30-30:00 7.0 incline
30:00-32:30 6.5 incline
32:30-35:00 6.0 incline
35:00-37:30 5.5 incline
37:30-40:00 5.0 incline
40:00-42:30 4.5 incline
42:30-45:00 4.0 incline
45:00-47:30 3.5 incline
47:30-50:00 3.0 incline
50:00-52:30 2.5 incline
52:30-55:00 2.0 incline
55:00-57:30 1.5 incline
57:30-60:00 1.0 incline

 

[Halo]

Wed 24 Apr

Wheels Day

This turned out to be way better of an effort than I thought. My bone on bone knee is feeling better the pain is becoming more pleasurable. I was able to double my sets and increase weight, hoping it continues to trend this direction.

Machine Hack Squat 8 X 10 X 245

Hamstring Curls 8 X 10 X 100

Leg Extensions 8 X 10 X 100

Dead Hangs 4 X 30 sec no straps

I'm going to hold off on things that might push the stability of the knee such as lunges or Smith squats until I get the stabilizing muscles to the point they've compensated for the lack of meniscus

 

[Halo]

Thur 25 Apr

Chest Shoulders and Triceps

Buddy JB back in the gym today.

Superset
Flat Barbell Bench 4 X 10 X 145
Roman Chair Extensions 4 X 10

Incline DB Press 4 X 10 X 50

Cable Rope Push Downs 4 X 10 X 40

Superset
DB Side Raises 4 X 10 X 20
DB Front Raises 4 X 10 X 20

Incline DB Flys 4 X 10 X 35

EZ Curl Bar Skull Crushers 4 X 10 X 45

Sauna 190 degrees 20 min

This one was a grind super slow and strict reps.

 

[Halo]

Fri 26 Apr

Back and Bi's

Face Pulls 4 X 10 X 50

Kroc Rows 4 X 10 X 70

Close Grip Lat Pull Downs 4 X 10 X 100

Wide Grip Lat Pull Downs 4 X 10 X 100

Fat Barbell Shrugs 4 X 10 X 100

Dead Hangs 4 X 25 sec

Kettle Bell Concentration Curls 4 X 10 X 20

Sauna 194 degrees X 20 min

I'm adding 100 push ups and 100 sit ups daily lets see how that goes gotta dig into this chest and torso fat

Good work today gaining steam, while trying to keep from wandering into dangerous weights before I've developed the foundation to support them. One day at a time but as I'm retired this shit is my job and I'm going to keep pressing the issue by adding things to fill my dance card.

 

[Halo]

29 Apr Monday

Chest Shoulders and Tri's

Best workout yet on the road back! Muscles felt super full and tight seeing significant changes in body comp. Weight is up 8lbs but for this phase I'm not worried the foundation has to be solid before I start serious caloric deficit although I am doing much more serious meal prep. Also my first two day break since starting I believe could have had an impact

IRT meal prep and eating schedule I find it interesting that the intermittent fasting promoters and changing their minds as of late. I've done it in the past and it's worked. I also had a great simple meal plan that a pro bodybuilding buddy had me doing for a while that yielded my lowest BF of my life. It was 8 small meals. a day of flank steak with home made peanut butter whenever I was hungry. I was shredded and felt super clear brain wise during that time. I also drank a gallon of milk a day for a while when I was getting psycho strong LOL.

Incline DB Bench
4 X 10 X 55
Incline DB Flys
4 X 10 X 25
Flat DB Bench
4 X 10 X 55
Flat DB Flys
4 X 10 X 25
Seated DB Side Raises
4 X 10 X 15
Seated DB Front Raises
4 X 10 X 15
Cable Rope high face pulls
4 X 10 X 30

EZ Curl Bar Skull Crushers
4 X 10 X 50
Cable Rope Tricep push downs
4 X 10 X 30

All of the exercises were super slow full range of motion and when appropriate strong pause holds.