So I developed some symptoms over the weekend and tested positive for Covid-19 today. I guess I am going to be taking it easy for a while.
Hope you feel better soon.
Sorry to hear that - hope you get well soon.
Had a moderate case of the stuff and a couple bouts of pneumonia. Still getting over the latter. Been doing breathing exercises and still on antibiotics. Gonna try to begin some very low intensity workouts tomorrow. About a week ago, in between the bouts of pneumonia I got a couple of short sessions in if you can call them that. I’ve lost a lot of strength and tire pretty quickly. Gonna try to back way down and essentially start over for a few weeks.
Glad to hear that you are on the mend, hope you will recover fully and be back under the iron soon.
2 Likes
11/28/20
Face Pulls
3x10 30 lbs
BOR
5x10 - 45/95/115/125/135
Landmine Press
5x5 -
+25
+30
+40
+40
+40
Curls and Triceps Push Down Superset
Curls
3x12 60 lbs
Triceps Push Down
3x12 75 lbs
Treadmill - Low intensity walk for 10 minutes
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Glad to see you back it.
1 Like
11/29/20
Squat
Warm Up - 95x5, 115x4, 135x3
Sets - 150x5, 175x5, 195x5, 150x5
Good Morning
100 5x5
Adductor and Abductor work.
Treadmill 10 minutes low intensity
1 Like
11/30/20
Recumbent Bike low intensity for 28 minutes
Treadmill low to low moderate intensity for 20 minutes.
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Treadmill for 30 minutes with mild to moderate intensity.
Morning weight - 220.8
1 Like
12/2/20
Face Pulls
3 x 12 x 30 lbs
Seated Machine Row
5 x 10
80/100/120/140/12]
Landmine Press
+30 5 × 10
Hex Dumbbell Press
3x8
15’s, 20’s, 25’s
Curls and Triceps Push Down Superset
Curls 3 x 12 x 60 lbs
Triceps 3 x 12 x 75 lbs
Treadmill Alpine Pass Setting
Maximum Speed 3.2; Maximum Incline 4.0 30 Minutes
Hi,
Are you able to go a bit into your Mon-Fri diet? How much protein are you getting and how are you getting it in?
Thanks!
I’ve honestly not been following it since I contracted Covid. I was relying on others to bring me food so I wasn’t going to ask for anyone to cater to me. I’m going to work my way back to it in the coming days. I’m actually going to be seeing a specialist later this month and am going to get advice from him on dietary recommendations. I’ve come across two recommendations for the medical reason I began doing it. One is what I was doing - primarily plant based. The other is a Mediterranean style diet minus any alcohol.
But prior to getting sick with Covid-19 I was taking in about 125-135 grams per day. I had a daily plant based protein shake with soy that provided about 30 grams. For breakfast I usually had oatmeal along with the shake. Some days I would do whole grain pancakes.
I ate a lot of beans and legumes. Some legume based pasta. Some brown rice. Some vegetarian sandwiches with whole wheat bread.
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Thanks. Getting enough quality protein is my biggest hurdle to going more plant based. I try to get around 200-220 g/day and I already rely way to much on protein shakes to get there, so I’m always curious on how plant based eaters do it.
I try to stay in the lowest range of what is recommended. I have had long term elevated liver function and high protein diets, especially high animal based protein diets, are strongly advised against. So I look for about 55-60 % of my bodyweight in grams per pound.
FWIW, I’m far less qualified than many on here to speak on this, and I have to bounce back following illness, but just based on my own experience when I shifted my diet and dropped my protein intake dramatically, I think most people are probably going a little overkill on protein. I think 70% of one gram per pound along with high quality balanced nutrition is better than one gram per pound along with less quality and balanced nutrition.
But again, I’m not all that qualified to say that. It’s just based on a few months of experience when I made the shift.
12/4/20
Sumo Deadlift (lbs)
155 x 5
180 x 5
205 × 8
Sissy Squat
5 x 5 x BW
Wide Grip Lat Pulls
4 x 10 50/60/70/80
Landmine Press
Bar + 45 lbs 4 x 10
1 Like
12/5/20
Treadmill on Random Hill setting.
Max Speed - 3.3; Max Incline - 4.5
30 Minutes
1 Like
12/6/20
Squat
3 x 160 lbs
3 x 185
8 x 205
Good Morning
4 x 5 x 105
Face Pulls
3 x 12 x 30
BOR
4 x 5 x 135
Landmine Press
3 x 60 lbs
3 x 70
7 x 80
Triceps Push Down
3 x 12 x 90
Tried loading more weight on the Landmine Presses to see how the shoulder would handle heavier weight on this lift. It wasn’t too bad but there was a little aggravation there. I’ll leave it at higher reps and lower weights for now.
1 Like
12/7/20
Treadmill on Alpine Pass setting for 30 minutes.
Max speed - 3.3; Max incline - 5.0
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12/8/20
Face Pulls
3 x 12 x 35 lbs
Squats with focus on dynamic ascent
3 x 5 x 135 lbs
Seated Machine Row
4 x 10 x 120
Landmine Press
Bar + 45 lbs
11/11/10/10
Kettlebell Swings
30 x 25 lbs
1 Like