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Halo’s old guy comeback journal 2024

Halo

Halo

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Jul 5, 2011
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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

Halo

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Jul 5, 2011
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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

Halo

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Jul 5, 2011
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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

Halo

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Jul 5, 2011
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680
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

Halo

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Jul 5, 2011
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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

Halo

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Jul 5, 2011
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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

Halo

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Jul 5, 2011
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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.
 
Halo

Halo

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Jul 5, 2011
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680
Just finished a 6mi walk, it's hot as hell outside and the really bad heat isn't here yet.
 
Halo

Halo

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Jul 5, 2011
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30 Apr Tue

Back and Bi's

Superset
Wide Grip Lat Pull downs
4 X 10 X 110
Kroc Rows
4 X 10 X 70

Superset
Close Grip Lat Pull downs
4 X 10 X 110
Ez Curl close grip standing Curls
4 X 10 X 45

Seated DB Concentration Curls
4 X 10 X 20

Walk 6mi

Feeling pretty good today switched the diet up a hair incorporating fish in an EOD rotation with chicken and beef we'll see how it goes but as of today, last night's grouper rice and broccoli is sitting good in my gut. Chicken rice and broccoli first meal today still doing good.

I will be doing my 100 push ups and sit ups throughout the day.
 
Yano

Yano

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Sep 18, 2022
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30 Apr Tue

Back and Bi's

Superset
Wide Grip Lat Pull downs
4 X 10 X 110
Kroc Rows
4 X 10 X 70

Superset
Close Grip Lat Pull downs
4 X 10 X 110
Ez Curl close grip standing Curls
4 X 10 X 45

Seated DB Concentration Curls
4 X 10 X 20

Walk 6mi

Feeling pretty good today switched the diet up a hair incorporating fish in an EOD rotation with chicken and beef we'll see how it goes but as of today, last night's grouper rice and broccoli is sitting good in my gut. Chicken rice and broccoli first meal today still doing good.

I will be doing my 100 push ups and sit ups throughout the day.
I eat some weird shit now and then due to my weight loss and restructuring how i ate and looked at food.

My go to first meal is a cup of 000 yogurt , 2 scoops of protein mixed in a spoon of honey drizzled over it with some raisins or a cut up banana .. real easy on the belly like eating baby food.
 
Halo

Halo

VIP Member
Jul 5, 2011
3,802
680
I eat some weird shit now and then due to my weight loss and restructuring how i ate and looked at food.

My go to first meal is a cup of 000 yogurt , 2 scoops of protein mixed in a spoon of honey drizzled over it with some raisins or a cut up banana .. real easy on the belly like eating baby food.
Damn that sounds good I love all of that! Unfortunately dairy is out for me these days. My gut is such a wreck and a constantly moving target, what works for a week a couple days this week may not work next week. I really miss yogurt and bananas crushed me last week really bad constipation, honey is still in my espresso daily.
 
Halo

Halo

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Jul 5, 2011
3,802
680
1 May Wed

Leg Day

Hack Squat Machine
4 X 10 X 240

Leg Extensions
4 X 10 X 100

Hamstring Curls
4 X 10 X 100

Leg Press ( Feet high to keep shins vertical, ass to calve range of motion, a little sharpness in the right knee on the way up but otherwise feeling great)
4 X 10 X 8 Plates

Smith Machine Squat (My shoulder problems have kept me from getting under the bar add to that my bone on bone knee made it worse)
I was able to get under the bar and did one set with just the bar I'll be working to expand this and hopefully add weights my knee is getting stronger each workout)
1 X 10 X Bar

My knee is carrying a little fluid but nothing crazy and significantly less than it was prior to starting back in the gym.
 
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