T Nation

Life for a Shorty Shouldn't Be So Rough


#1

why hello

I am 44 and just slightly used
bw 183

training 11.28

mobility - lunges lots of work on groin- hams etc.
mini step ups , banded TKE dislocates more lunges

weights sets reps

activation crap
Lying ham curls 5x10
face pulls 5x15
pulldowns 5x15

A1 db row 70 4x12
A2 db OH press 1 arm 30 2x12 40 2x12
B squat 2x5 each 65,95,135,185,225,275 315 2x3
C 1 leg db deadlift pairs 25 4x8 35 4x8
D backwards sled drags - 10 yards WUT 7 plates some x some
F 1500m row 732

notes-
going to do some tbt stuff like this
for a few weeks and add more volume when I can.
It all needs work.


#2

training 11.30.15

moblity
lunge variety pack
banded work TKE quad and ham band work
dislocates and much banded shoulder work

A1 lying ham curl 7x10
A2 trap bar dead
150 x5 240x5 330x5 ( high handles) 420x5 450 x2 490x2 420x5
B1 db row 70 5x10
B2 oh db 1 arm press 40 5x10
C BSS 30 4x8 each
D1 pull thrus 4x20
D2 face pulls 4x20

notes
trap bar- weighs 60lbs- thus the awkward math.
used the high handles at 420 want to do this on the low handles.
upper junk- exactly that safe junk.
BSS- Knee started to cry.
felt ok today


#3

You remind me a lot of a brotard I used to know and I mean that in the nicest possible way.


#4

[quote]DBasler wrote:
You remind me a lot of a brotard I used to know and I mean that in the nicest possible way. [/quote]

I might resemble that remark
good to see you too


#5

training 12.2.15

mobility stuffs
lunges band work dislocates shoulder retraction more lunges leg swings TKE etc

A1 db row 80x10 100 4x10
A2 db 1 arm OH press 40x12 50x10 60 2x6
B front squat bar 65 95 135 185 all x5 225 10x3 1 min rest
C1 seated ham curl 5x20
C2 leg extension 5x20
D1 wall handstand push up 5x5
D2 NG pull up 5x6
E1 TRX fall outs 4x12+
E2 banded tricep pushdown 4x 20-30

notes
its raining here which sucks ass
my barometer has been stiff past few days
felt pretty good squats- felt good
leg ext and hams - PT was all about these.
for da pump.
handstand pushups- where hard
thanks


#6

“BagofBro”, love it!

Q: How you feeling?

A: I feel like an old bag of bro!

I’m totally stealing it, hope there’s no copyright.

Keep on keeping on bro.


#7

[quote]punnyguy wrote:
“BagofBro”, love it!

Q: How you feeling?

A: I feel like an old bag of bro!

I’m totally stealing it, hope there’s no copyright.

Keep on keeping on bro.

[/quote]

PG!!

no copyright at all
It popped up with a description of a coworker
glad to see you.


#8

training
12/8/15

mobility and movements stuffs
lunges crawls more lunges a bunch of shoulder retraction with a band
a bunch of trx shit

A1 lying ham curl 4x10+
A2 trap bar dead 150x10 225x5 3300x5 420x5 470x1 meh
B1 db row 70x10 100 3x10
B2 db oh press singles 40 2x10 50 2x10
C1 z press 96 5x8
C2 pull downs 5x12
D1 Dip bw 4x15
D2 face pulls 4x15
arm junk banded tris - rope curls some x some
tiny db junk some x some

notes

I feel like I skipped leg day
trap bar stuffs knee felt bad
Its been all grindy for lack of a better word
a note on ham curls- PT was an advocate of doing them seated
there is allot of pressure on the (missing) quad when lying down

single leg work in the future.


#9

training 12/9/15

short session today

25 min spin bike ride

walking lunges 4 rounds 35 kbs pairs
one leg RDL 50 lb kb 4x12

thats it


#10

Still strong you are. How is your family doing?

Who you got ? Weidman or Rockhold?

Mcgregor or Aldo?


#11

somewhat strong- just keeping it going.

Family is good- good- how is yours?

Both fights are hard to call
Aldo has technique to spare
but might be at the end of his time.

Mcgregor fun to hype- but has power and accuracy

I like them both- could go either way.

I like Rockhold- he is bigger but weidman takes it.


#12

training 12/12/15

mobility stuffs lunges lunges leg swings dislocates some yoga shit
thoracic shit

A1 db row 80x10 100 2x10
A2 db oh 1 arm press 30 x12 50 2x10
B dead 135x10 225 2x5 315 3x5
C stiff leg elevated +2" 225 2x12
D single leg ham curl 3x12 each
E1 hand stand wall pushup 5x5
E2 pull down 5x10
F1 ring pushup 5x10+
F2 face pulls 5x10+

notes-
cant push much harder on deads then this.
not capable of any leg drive
just getting a tiny bit of accumulation in
wall pushups - getting easier.
knee felt like dirt.


#13

Your ee cummings style gives you away.

I know you’ve weathered quite the storm coming back from that fall. So glad to see you staying with it. So many wouldn’t.


#14

It looks like you must be feeling better.


#15

[quote]kpsnap wrote:
Your ee cummings style gives you away.

I know you’ve weathered quite the storm coming back from that fall. So glad to see you staying with it. So many wouldn’t.[/quote]

thanks Ksnap
Its still going on a year later.

I am compelled to find some way to train.
It just helps.


#16

[quote]Crippler56 wrote:
It looks like you must be feeling better. [/quote]

Im not sure what Im feeling- I am hoping its better indeed.

thanks for checking in.

Its not all doom and gloom- Im just over feeling like shit.


#17

[quote]bagofbro wrote:
Its not all doom and gloom- Im just over feeling like shit.[/quote]
I suppose the alternative to training would be far worse. The shit you are feeling . . . Will it eventually subside?


#18

[quote]kpsnap wrote:

[quote]bagofbro wrote:
Its not all doom and gloom- Im just over feeling like shit.[/quote]
I suppose the alternative to training would be far worse. The shit you are feeling . . . Will it eventually subside?[/quote]

ksnap thanks for the good words.

I dont know- I feel like shit.
Im not a good gage - of pain or what is tolerable

Im not sleeping well and have not in a year plus.
just feeling less good then id like.


#19

Just a quick Check in.

Hope everyone had a good good holiday.

work and holidays kept me out of the gym
trained today.
I am off of lower body stuff for a while.

rain was killing me- but I did something to my hamstring and have a GIANT bruise
will be getting that checked out.

12.26.15 training

band shoulder junk
other mobility junk
a bunch of DB rows to warm up
40x20 90 2x12

A CSR- 2 pts 3x10 3pts 3x10
B db flat bench 50 x12 70 2x5 95x5 3 70x6
C db row 100 4x10
D OH press singles 40 x10 50 3x10
E dip 5x15
F face pulls 5x many

done.

notes- just the basics.
just some upper pairs.
CSR =chest supported row.


#20

Hope the hammie is nuthin’ ! workouts still look very productive…keep on keepin’ on !