T Nation

Old Man Flash's log

Howdy. Used to post here years back but stopped for a number of reasons. Felt like keeping an online log would hold me accountable to actually jot down what I’m doing. I’m 38 (39 in December), have had about a billion injuries, caught a bacterial infection four years ago that mimicked pneumonia and ate about 20lbs of muscle, changed the scaffolding of my lungs and took over two years to recover from (and I’m still not quite where I was beforehand) and I’m just literally free of Covid as of my last test this past Thursday. Fortunately I didn’t deal with any major respiratory issues (which I was legitimately scared of) but had unbelievable nausea off and on for 3 weeks, which usually culminated in me yakking up whatever I ate. It seems to have passed, but still not back to my job yet.

Anyhow, today was my first day back to real training in a bit. Running 5/3/1 4 days a week but subbing the SSB for squats, Trap bar for deads and Incline for OHP. I’ll take deloads as I see fit, not as prescribed. I’ll always warmup by skipping rope or riding the bike or something and will always try to finish with the airdyne, more skipping, bike sprints, etc. Go to an Anytime Fitness that is pretty small but has the basics and a few specialty bars. My goals are pretty basic, but the injuries and illnesses I’ve had keep jamming a wrench in the plans. Want to get back to a 225x10 bench, 315x10 squat (SSB), 405x10 TBD and 225x5 Incline. Feel like these are realistic goals as long as I don’t keep crapping out. Anyway…

Warmup- 1,000 revs jump rope alternating between double leg and boxer skip every 100. Took 7 minutes and change. Bench- 45x2x10, 95/135/155/175x5, 195x8, 205x5, 215x3

5x10- multi-grip chins + DB Incline-25/45’sx10, 65’sx3x10

Facepulls/Tri/bi- 3x15’s, max set of pushups (think I got 42), 15 minutes airdyne. Whole session took about an hour and ten minutes. Pretty good session. Bodyweight was 172 in just shorts and socks at the gym. Goal is 180-185. Legs tomorrow.

Legs- 10 min bike at level 5

SSB-barx10, 95/135/185/215x5, 245x10, 260x5

Leg press-1/2/3/4/5 platesx10 + leg curls-5x10 + ab whell-5x10

Airdyne sprints- 10 minutes at 50 seconds smooth, 10 seconds sprints.

Whole session took just over an hour all included. Was gonna do 275x5 on the SSB but decided to chill.

1,000 reps jump rope alternating double/boxer skips every hundred.

Incline-45x2x10, 95/115/135/145/155x5, 165x10, 175/185x5

Cable rows- 5x10 + db bench-40’s/60’sx10, 80’sx10,8,8

Facepulls/tris/reverse curls-3x15
Max set pushups (43)

No conditioning, had to somewhere to be. Legs tomorrow.


Trap bar (always low handle)- 135/185/225/275/325x5 supersetted with ab wheel 5x10

Only do 5’s on deads as I’ve had back issues I don’t want to aggravate. Was supposed to help a buddy wire up his trailer so called it after the main work. Said “supposed to” 'cause we bought all of the material then ended up just drinking beer and shooting the cans for a few hours. Was a good day.

Warmup- 1k revs jump rope

Bench-45x2x10, 95/135/165/185x5, 205x7, 215x3, 185x10
Multi grip chins/pulls- 5x10 + DB inc- 25/45’sx10, 65’sx11,11,10
10 minutes jump rope max set pushups (50)

Drank a ton this weekend so today probably wasn’t as good as it could’ve been, but still pretty good. Legs tomorrow and back at work Wednesday.

Took the long route to the gym on the bike, about a 15 minute ride.

Squats (straight bar)-45/95/135/185/205/225x5, 255x8

Leg press-1/2/3/4/5 plates, leg curls, abs and calves-5x10 done as a circuit

Even longer route home, about 20 minutes. Good session, wanted to see how the straight bar felt and it was great. Added a belt to the top set. Probably gonna go for a run or something tomorrow.

Went on a 2.1 mile jog in 95 degree Houston weather. Didn’t map it beforehand and didn’t bring headphones; have had a lot on my mind and just wanted to run and clear my head. No idea how long it took 'cause I was shooting the breeze with a neighbor on the way out and lost where I was. Need to do this at least once a week, preferably twice. Used to think running (or any form of “cardio”) was gay and killed gains, but as I’ve gotten older I kind of enjoy it. Makes me wish I’d done more when I was young and healthy.

Upper tomorrow.

1k jump rope warmup

Incline-45x2x10, 95/115/135/155/165x5, 175x8,185/195x3 paused

Db rows-5x10@80’s + Db bench-30/55’sx10, 80’sx10,9,8

Facepull-15/cg pushups-30/25/20/reverse curls-15x3

1.5 mile jog

Pretty good session. Haven’t jogged two days in a row in, well, maybe ever, but enjoyed it so much decided to double up. Immediately realized I felt like I borrowed someone’s wooden legs, but got it in. Legs tomorrow.

10 minute bike warmup


SSB lunge-95/115/135x10

Single leg curl/calves/ab wheel-3x10

Stayed up late last night, worked all day and running the last couple of days had me smoked for this. 345 for 5 was super easy, but gotta trust the process. No conditioning today but will likely sneak in a run tomorrow.

Welp, 'cause I’m an idiot I miscalculated my run. Thought I just finished a 5k in just under 24 minutes, which obviously isn’t great but is pretty good for me since I’ve only ran 3 times in about 2 months (all this week) and I just got over Covid, but… I actually ran right at 2.5 miles. Still the longest I’ve ran in a good while. Honestly don’t see much point in running more than a 5k for my goals, but it’d be pretty dope to hit a 20 minute or under time there. Since I’m in Houston and our seasons are really only variations of hot and rainy hot I might as well take advantage. Gonna go jump in the pool, upper Monday. Y’all be good.

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1k jump rope warmup

45x2x10,95/135/155/175/195/215x5, 225x3, 195x8

Multi grip chins- 5x10 + db inc-25/45’sx10, 70’sx10,9,7

FP-15/PU-30,20,20/Hammer curl-10x3

20 minute jog (about 2.25 miles

Good session. Technically hit the bottom of the pin on the 5th rep at 215 so had to set it on the mid catches, but the weight was moving pretty smoothly and might’ve had 6 without the interference so I’m claiming 5. Bodyweight was 173 and change in shorts and socks. Legs tomorrow, might run some hills afterwards.

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Rode the long way to the gym.

Squats- bwx10, 95/135/185/215/245/275x5

DB Bulgarian split squats- 20/30/40/50’sx10 (grabbed the 60’s for the top set and was shaking like a leaf so called it).

Leg curl/ab wheel/calves-5x10

20 Minute ride around the 'Hood. Good lift. Top set was supposed to be 270 but couldn’t resist. Honestly had at least another rep but back was rounding so called it. Squat high bar and parallel if anyone’s wondering. Also, got a sassy li’l tenderfoots number while lifting so today was a win.

Was gonna go for a run but my legs are pretty smashed and want to run after lifting tomorrow so did 30 minutes on the airdyne instead. It’s battery is busted or something so it doesn’t give readings, just held a moderate pace and sweated for half an hour.

1,000 revs jump rope

Incline-45x2x10,95/115/135/145/165x5, 185x6, 195/205x1 long pause

DB Rows- 80’sx5x10 + DB Bench- 40/60’sx10, 80’sx10,9,9

FPx15/PUx30,25,25/Curlsx10x3 rounds

2 mile jog in 18 minutes in 98 degree Houston sun.

Good lift. My ass came off the bench pretty good on the 6th rep of incline, but I’ll take it. The 205 paused was super easy, guessing I can hit it for a clean 3 right now. Not great, but getting better. Did the last almost quarter mile in a 5 minute mile pace and threw up pre-workout and some veggies from lunch about 5 minutes later. Think I’m either gonna throw in hills or a fast (for me) mile after leg days.

Long ride to the gym

TBD-135/185/225/275/315/365X5 (was supposed to be 360 but I screwed up)

Sliding DB lunges-35/45/55’sx10

1 leg curl/wood chops/hlr-10/10/15x3 rounds

Pretty good session. The trap bar is actually 50 or 55lbs so when I write 135 it’s actually a bit more. Went with 365 (so 370/375) and am gonna stay there for a bit. Form’s been pretty good lately but this got a little loose. No point in adding till I can own it. Not sure what the sliding lunges are actually called, but there’s vinyl flooring in the studio area and I take my shoes off and just let my back foot slide while my lead leg does the work, hence the name. Didn’t run 'cause my low back was feeling pretty beat up, so went on a half hour bike ride. Gonna run tomorrow.

Ran a bit over 2 miles yesterday. No clue how long it took, but under 20 minutes fa sho. Legitimately considering running every day, am really enjoying the way it makes me feel. Nothing crazy, and never over 3 miles, but don’t really see a downside to at least trying it out.

So here’s my plan, Gonna run 2 miles after upper, a quick mile after lower and a 5k on Wed and Sat. If I’m feeling too beat up I’ll call an audible, but this will have me running a total of 12 miles a week pretty evenly distributed. I’m not strong enough to worry about this cutting into my strength, and if anything it should only help. I’ll take Sundays off to get shit ready for the week and let these old bones rest. Also need to invest in some good running shoes. If anyone’s reading this and has a recommendation, fire away.

1k jump rope

Bench-45x2x10, 95/135/160/180x5, 200x8, 210x5, 220x3

Multi grip chins-4x10, 13 + DB Inc-30’s/50’sx10, 70’sx10,9,8

Reverse pec-deck-15/CG pushup-30,22,23/Curls-10,10,8

.82 miles, walked for a bit, .3 miles.

Went to an LA Fitness around the corner 'cause I’m tired of my small ass gym and loved it. There were a bunch of strong, in shape people and didn’t see a chick that was less than an 8. DEFINITELY joining. Wanted to run my proposed jogging plan but a little over 3/4th of a mile in the outside of my right foot had unbelievable stabbing, fiery pain. Walked for a couple of minutes and finished a little over a mile, but it felt pretty shitty. My knees and lower back are feeling pretty chewed up as well. Still going to run a few days a week, but need to build into it. Six days right now is probably too much. Legs tomorrow at my new favorite gym. Later, nerds.

5 minutes bike

Squat-bw/45x10, 95/135/185/225x5, 255x8

Lp-1/2/3/4/5platesx10 Leg curls=calves- 5x10

Toe to bar-5x10

No conditioning. Decent session. I know single leg work is supposed to be beneficial, but all I ever seem to get from it is sore knees. Add that on top of the running and today wasn’t the greatest. Gonna ride the bike or something tomorrow, hopefully be able to run on Thursday after lifting.

Half hour airdyne

10 minutes stretching

The region between the bottom of my quads and the tops of my knee are really sore, especially the left. Think those are tendons and not muscles. Even getting out of chairs today took some effort. The bike seemed to help a bit. That always seems to happen when I do a lot of single leg work. Maybe I’m just not built for it? Incline tomorrow.