Dchris's Grappling with Age

Good to see you back!

Congratulations on the child.

Sounds like you have a lot on your plate. Are you going to join the transformation challenge?

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I didn’t know this was happening again. Considering I’ve never missed one, definitely!

My leg ext machine came early. Will be hitting it hard tonight and doing some planning as schedules have shaken out now. My daughter is very comp in gymnastics and got asked to team, after a year of lessons. So… 3 days a week is going to shift some things around. Fortunately, WFH and home gym makes it super easy for me to do morning/mid day workouts.

1/1 Sunday

AM
5x50x60lb KB swings

PM
Workout #14

Pump | Narrow Grip Curl 8x50lbs, Neutral Grips Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown
Flutter OH Tricep Ext 30 seconds

Shoulders pump | Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x40lb
Stimulate | DB OH Press 10x40lbs, DB Lateral Raise 10x15lbs, BB shrugs, BB Plate OH Raise
Flutter | Lateral Raises 10lbs - 60 seconds

Leg Ext. on new machine 5x20

I ordered an extension for the plate loading. My bumper plates are too wide and fall off mid set.

And for the embarrassing current state of affairs, weighing in at 240. @TrainForPain


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Not embarrassing- it’s just today’s pic. You’re going to crush this

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Motivation has never been higher than now.

1/2 Monday

AM workout - 1 mile jog 9:16

PM workout - Day #1 back at BJJ. 1.5 hour class.

Diet has been good. I don’t plan on posting every day, but today was:

Breakfast: 2 eggs, 2pcs bacon, 1 toast and some cheese
Lunch: spicy chicken sandwich from Chick Fil A. I know, I know. But it was plain and I didn’t eat fries (460 Cals)
Dinner: 1/2lb of brisket corned beef and cabbage

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1/3 - Tuesday

Morning weight: 237

AM Workout - 2x50 KB Swings w/60lb | Got busy, with first day back to work in two weeks, wanted 5 sets

PM Workout
Grace w/95lbs in 3:09 - Really wanted to do this in 2:30, but triceps got weak.

Lats Pump | Straight Arm Pulldown 10 reps, Fat Grip Camber Bar Row 10x155, Straight Arm Pulldown 10 reps
Stimulate | Camber bar Rows 10x155lbs
Flutter | Straight Arm Pulldown

Pump | Camber Bar Fat Grip Bench 10x145lbs, Cable Fly 10 reps, 10 Pushups
Stimulate | Camber Bench 10x135lbs
Flutter | Camber Bench 15x105lbs

Pump | Narrow Grip Curl 8x50lbs, Neutral Grips Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

Diet was good, ate all good foods and portions at each meal.

1/4 Wednesday

Morning weight: 239
No AM workout. I have a Dr. Appt.

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I didn’t get to BJJ last night. Had a hard afternoon with kids and then my wife wanted to get Christmas down and out before cleaners came today… Was too exhausted by 9pm, when we finished, to try and get some work in.

1/5 Thursday

Morning Weight: Unknown
AM Workout:

Med Ball Slams: 3x10x100lb

1/7 - Saturday
Morning Weight: 234
AM Workout: 5x50x60lb swings

PM Workout:
Leg Pump | Front Squats 10x135lb, Zercher Squat 10x135, Med Ball Squat 10x100lb
Stimulate | Leg Ext 10reps
Flutter | Leg Ext. 22 reps
Shoulders pump | Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x40lb
Stimulate | DB OH Press 10x40lbs, DB Lateral Raise 10x15lbs, BB shrugs, BB Plate OH Raise
Flutter | Lateral Raises 10lbs - 60 seconds
Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown
Flutter OH Tricep Ext 30 seconds

4 Mile walk with 40lb vest
Alright… one week and checking in on progress. I’m going to treat each week like an Agile sprint, using MoSCoW (business PM model) for completing work.

Must:

  • Eat 95% Clean
  • 2 Weight Training Sessions
  • 1 BJJ Session
  • 1 Long Walk
  • 1 Morning Jog
  • 1 Morning 250 swings

Should

  • +1 Weight Training Session
  • +1 BJJ Session
  • +1 Morning 250 swings

Could

  • +1 Long Walk
  • +1 Morning Jog

Last week, I knocked out all my Musts and 2 Should. I was thinking about this last week while I was walking and like this approach. It identifies what I must get done each week and allows variability for harder weeks.

I also plan on throwing up pictures each week, hoping to keep myself honest.


1/8 Rest Day

1/9 Monday
Morning Weight: 233

Three times round the block jogging. Today was my son’s birthday and we got him a bike. So he took off and I followed… This is exactly why I want to be able to still run. He took off and it took a sprint and 1 mile jog before he was done.

Grace with 95lbs in 2:51. Took everything I had, but nailed it sub 3:00.

PM workout
Shoulders pump | Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x95lb BB
Stimulate | BB OH Press 10x95lbs, DB Lateral Raise 10x15lbs, BB shrugs, BB Plate OH Raise
Flutter | Lateral Raises 10lbs - 60 seconds

Leg Pump | Front Squats 10x135lb, Zercher Squat 10x135, Med Ball Squat 10x100lb
Stimulate | Leg Ext 10reps
Flutter | Leg Ext. 16 reps

Pump | BB Bench 10x135lbs, Cable Fly 10 reps, 10 Pushups
Stimulate | BB Bench 10x135lbs
Flutter | Camber Bench 15x105lbs

Grace got my heart rate super high and the whole workout sucked because of it. haha.

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1/10
Morning weight: 235

No AM workout.

Hard day. Cleared head with 9 mile walk with 40lb weight vest.

1/11
Morning Weight: 234

AM Workout:
Leg Pump | Leg Ext 10 reps, Leg Curl 10 reps, Leg Ext. 10 reps
Stimulate | 100lb Med Ball 10reps
Flutter | Leg Ext. 35reps - Really kicked my ass on these

Lats Pump | Straight Arm Pulldown 10 reps, Barbell Row 15x135, Straight Arm Pulldown 10 reps
Stimulate | Lat Pulldowns 12
Flutter | Straight Arm Pulldown

Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown
Flutter OH Tricep Ext 30 seconds

Went lighter on Curls today, essentially just did the pump phase. I’ll be doing JiuJitsu tonight and my Bis are always fried from it.

1/11
PM workout
1:45 of BJJ. Kicked my ass again. Especially not having much technical abilities after a 13 year hiatus. Basically benching people off me.

1/12

Morning Weight: 234

AM workout: 5x50x60lb KB swings

Nothing tonight, maybe. Have to take girls to gymnastics.

1/12

Uhhh, jogs and walks might be off the table for awhile. Rolled my ankle on the recessed part of my garage and all my weight went onto the side of my foot, which toes were on raised portion and heal were on low section. Started out with a bit of pain, after walking this afternoon it’s in constant pain and swelling. If not better in few days, might get it checked.

Not sure I can David Goggins it with weighted walls/jogs, but I will still do BJJ.

Yesterday was a tough day. No work. Relied on diet, which was a bigger calorie drop than usual.

10/14
Morning weight: unknown

10 rounds of:
20 seconds on air bike
10 leg extensions

Heart is beating and quads are burning. Might need to increase future iterations to 10 cals vs. 20 seconds. My pace dropped from 10-12 cals per round to 5-6 and ended with 73cals on bike when done.

This work is in lieu of jogging, as foot still hurts. Also, really like combining high heart rate with hard movements. Found this is a weakness in BJJ. When my lungs are struggling for air, I lose strength and, honestly, will to keep pushing and fighting for position.

Weekly photos before I forget… I’ve got work to do.


Yeah, I’ve noticed this, too: fatigue sucks my will to live.

Thibs has a couple of programs that combine relatively heavy lifting, short rests, and circuits. I hated them, lasting about four weeks both times I tried. But they were effective…I keep telling myself to give them another shot.

Dunno how set in your programming you are at the moment–these plans may be right up your alley?

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Thanks! I’ll look these up for my next program to run.

1/15
I’ll do my weekly update later when I’m on my computer.

AM workout: 100x100lb med ball slams - ok, this sucks major ass.

PM workout: Surge Workout #1. Think this is my 4th time through

Leg Pump | 3x10x100lb med ball squats
Stimulate | Leg Ext. 10
Flutter | Leg Ext. 22

Lats Pump | Straight Arm Pulldown 10 reps, Barbell Row 15x135, Straight Arm Pulldown 10 reps
Stimulate | Lat Pulldowns 12
Flutter | Straight Arm Pulldown

Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown
Flutter OH Tricep Ext 30 seconds

1/16
Morning Weight: 234 - pretty consistent 6lb drop

AM workout: 5x50x60lb KB swings

Nice!

I’m working up the courage to finish the challenge with one of these programs. The ones I remember are:

-Built for Bad/Battle
-War room strategies for fat loss
-Eternal Warrior

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Here’s the rundown from week #2.

Must:

  • Eat 95% Clean* kids B-Days and third day for big party. Tried to lower cals, but did eat a bit too many chips and cupcakes.
  • 2 Weight Training Sessions
  • 1 BJJ Session
  • 1 Long Walk
  • 1 Morning Jog
  • 1 Morning 250 swings

Should

*** +1 Weight Training Session**

  • +1 BJJ Session
  • +1 Morning 250 swings

Could

  • +2 Morning sessions
  • +1 Long Walk
  • +1 Morning Jog

Not a bad week.

1/16
PM Workout: 1.5 hours of BJJ

1/17
Morning Weight: 233

1/17
PM Workout:

Grace w/95lbs in 2:54

Shoulders pump | Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x95lb BB
Stimulate | BB OH Press 10x95lbs, DB Lateral Raise 10x15lbs, BB shrugs, BB Plate OH Raise
Flutter | Lateral Raises 10lbs - 60 seconds

Lats Pump | Straight Arm Pulldown 10 reps, Barbell Row 15x135, Straight Arm Pulldown 10 reps
Stimulate | Lat Pulldowns 12
Flutter | Straight Arm Pulldown

Pump | Narrow Grip Curl 8x50lbs, Neutral Grips Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

1/18
Morning Weight: 233

PM workout: 1.5 hours of BJJ

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