T Nation

Keeping My Head Down, Doing My Thing

An old guy doing his own thing to stay healthy. Needed a place to keep track of it all.

2 Likes

2021.5.23:

83,8 kg

1674 kcal, 55,4 g fats, 94,6 g carbs, 212 g protein

Morning Workout: Core day. Supersets:

Warm-up

V-ups:
5.8@8
5.8@8
&
Russian twists:
9@9 stiff
6@9 do more often

Supermans (stretch during rest before set):
5.8@8 gradually better
5.8@9 good
&
Swimmers:
12.4@8
12.4@8 worked hard

Hanging leg lifts with knees bent:
5.8@7
5.8@8
&
Leg lifts (hands on chest):
12.8@8
12.8@9 good contraction at top

Afternoon Workout: PLP

Day 19: Neutral grip: 8 + 7 + 6 + 5 + 4 (30)

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2021.5.24:

83,2 kg

1709 kcal, 50,9 g fats, 83,3 g carbs, 229 g protein

Morning workout: Push supersets:

Warm-up

Push-ups with feet elevated:
5.8@8
5.8@10
&
Shove-offs:
20@8 good
15@9 good

Military press:
5.8@9
5.8@8
&
Thumbs-up:
12.4@8 higher intensity
13.4@8

Close-grip push-ups on floor:
5.8@9
5.8@10
&
Seated dips:
11.4@10 PR
8.4@10 PR

Afternoon Workout: PLP

Day 20: Neutral grip: 8 + 7 + 6 + 5 + 5 (31)

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2021.5.25:

82,9 kg

1803 kcal, 62,9 g fats, 124 g carbs, 197 g protein

Morning workout: Leg supersets:

Warm-up

Alternating back lunges:
5.8@8
5.8@8
&
Toyotas:
12@9 gradually better
15@9 deeper squat

Alternating forward lunges:
5.8@8
5.8@9
&
Side lunges:
12.4@8 gradually better on left (weaker) side
12.4@8 good squat

Alternating 1-legged RDLs on pillow:
5.8@7 gradually better
5.8@8
&
Squats:
12.8@8 gradually deeper
13.8@9 good ROM

Afternoon: 55-minute brisk beach walk

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@dagill2 Thanks so much for the support! :smile:

No worries dude, it’s a good community here.

@oldnattychris Welcome to the forums! I’m relatively new here myself, but @dagill2 is right:

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Thanks guys for the warm welcome! I’ve been reading along here (lurking is such a stalker-ish word!) for the past six months or so, and I really like the way people interact here, so I finally decided to join.

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2021.5.24:

82,9 kg

1648 kcal, 40,6 g fats, 83,7 g carbs, 240 g protein

Morning — Pull supersets:

Warm-up

Pull-ups — pronated grip today
5.8@8 good
5.8@8
&
Let-me-ins (towel rows):
12.6@8
12.6@8

Let-me-ins with 4-sec contraction at top:
5.12@8
5.12@8
&
Towel curls:
5 l-m.8@9
4 m.8@10

Let-me-ups (inverted bodyweight rows) with supinated grip:
5.8@8 good contraction
5.8@8
&
Let-me-ins with palms up:
12.6@8 good
12.6@9 PR — forearms!

Afternoon — PLP
For P & P explosive up, 1-2-sec pause, 6-sec eccentric; for L 6-sec pause at bottom each side

Day 21: Pronated grip: 8 + 7 + 6 + 6 + 5 (32) — knackering and so near my limit!

Injured the base of my right middle finger two days ago while using neutral (death?) grip. Today, pronated grip made the middle finger of my left hand go numb. This is what you get for giving pull-ups the finger!

1 Like

I’m just gonna uh, “read along” here too. :grinning:

I do that a lot.

Good work!

I’m slightly confused by this notation. I assume the 8 is the reps, what’s the 5.8?

LOL! Thanks! I appreciate the support. I always love reading your postings — your amazing sense of humour and your insights are such a joy to read.

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I wondered if someone would ask about that. :smiley:

I hesitate to call what I do a workout — at this point on my journey, it’s more like physiotherapy, really.

But because I’m doing bodyweight exercises, I needed a way to keep track of the duration of my reps as a substitute for increasing weight.

In the supersets, the first exercise is done with an explosive concentric, a pause at the “top” of the movement, and then a slow eccentric. The number after the period indicates the count (roughly equivalent to the total number of seconds) of each rep.

So 5.8 is 5 reps, with each rep taking a count of 8 in all.

3 Likes

That makes sense, yeah.

Thank you. Thats very kind.

Ok, back to lurking, er, “reading along”. :rofl:

1 Like

2021.5.27:

82,2 kg

1803 kcal, 65 g fats, 115 g carbs, 198 g protein

Morning: Core supersets:

Warm-up

V-ups:
5.8@7 — after 2 months I’m finally starting to get these
5.8@8
&
Russian twists:
12@8 PR
12@8 PR

Supermans (stretch during rest before set):
5.8@8 stiff
5.8@8
&
Swimmers:
12.4@8
12.4@8

Hanging leg lifts with knees bent:
5.8@7
5.8@8
&
Leg lifts (hands on chest):
12.8@8
12.8@9

Afternoon: PLP

Day 22: Pronated grip: 8 + 7 + 7 + 6 + 5 (33)

Trying to decide what to do with the PLP. The middle finger of my left hand is very numb today, and I’ve pretty much reached the limit of what I can physically do here. Contemplating either dropping back to fewer reps and building up again, or reducing the duration of the reps (eliminating the slow eccentric) and pushing ahead. Tomorrow will be neutral grip for sure, although numb > pain, right?

2 Likes

@ejones1 Thanks so much for the support! I’m astonished and overwhelmed that anyone takes an interest in my log, given that what I manage is less than a warm-up for most people here. :smiley:

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Glad you made it through the stress test okay (even if -ish) today. Here’s hoping the therapies that result from it yield the results you want so you can get back to enjoying life!

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2021.5.28:

82,4 kg

1659 kcal, 42,2 g fats, 90,8 g carbs, 228 g protein

Morning: Push supersets

1 set of each exercise + rest = 4 minutes. Explosive concentrics, pause at “top”, slow eccentrics

Warm-up

Push-ups with feet elevated:
5.8@8
5.8@10
&
Shove-offs:
20@8
15@9

Military press:
5.8@8
5.8@8
&
Thumbs-up:
12.4@8 weaker — stiff
13.4@8 better

Close-grip push-ups on floor:
5.8@9
5.8@10
&
Seated dips:
11.4@10
8.4@10

Afternoon: PLP

P & P explosive up, pause at “top”, slow eccentric (roughly 8 seconds for each rep); L pause at bottom (roughly 8 seconds for each rep)

Day 23: Neutral grip: 8 + 8 + 7 + 6 + 5 (34)


This morning, I had talked myself out of doing PLP today because of my numb & sore fingers. But work was high stress today, and afterwards I felt I needed something more energetic than a walk — who knew work stress could fuel a workout? :slight_smile:

I was afraid of today because I felt so close to my (admittedly meagre) limits yesterday. So I thought I would skip a day and come back to it tomorrow. But the adrenaline of the day powered me through, and I finished the week, as I had planned to do. I really didn’t think I had it in me. Lesson learned . . .

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Don’t worry about the weight lol. I think most members here are more concerned with either personal progress or walking the talk as opposed to absolute weight on the bar.

…or some really good sense of humor like @SkyzykS :joy:

4 Likes