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Quarantine Body Be Gone

Excellent news! Happy to hear everything went well. Sounds like you are on the mend.

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The first day back, took it easy. I have a couple of collagen plugs in the holes in my arteries (in my groin) that need a couple of more days before I lift stuff.
A. Warmup on Air Dyne bike
B. Birddogs, planks, crunches, Palloff Presses
C. 1.5 mile walk
D. Stretching and foam rolling

Felt amazing on the walk. My heart stayed nice and low and I can breathe deeper than I have in years for some reason. I am feeling terrific in general. I used to take an hour nap at lunch and then I would sleep at least a couple of hours on the couch in the evenings. I was always tired. I haven’t napped since the surgery. So much more energy. The doc says it was basically like I was running a marathon everyday.and was worn out. I’m a happy camper now.

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9.9.21 weight: 226.4
Had to drop my wife at the hospital for a kidney stone thing this morning and get all the monkeys ready for school. Quick first day back lifting. Heart rate would get up to about 110 after a set, but drop back down to the high 60s almost immediately. Kinda weird.

A. 90-degree bench press with a pause on pins 4x6
A. Reverse Incline DB Row 4x6
B. Incline DB Curl 3x12
C. Rope Pushdowns 3x12

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9.10.21 weight: 228.4

A. Goblet Squat 3x12
B. DB Romanian DL 3x8
C. Reverse Lunges 3x10

On kid duty again this morning, and easing back into things still.

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9.20.21 weight: 227.8

A1. Incline DB Bench 4x6
A2. Incline DB Fly 4x8
Rest 2 minutes then:
B1. Reverse Incline DB Row 4x6
B2. Pulldown 4x8
Rest 2 minutes: repeat A

22 minutes walk

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9.21.21 weight: 229
12-15 reps x 2 times
A1. Pushups
A2. Alternating Lunge
A3. Bent Over DB Row
A4. DB Romanian DL
A5. Ab Wheel Rollouts
Rest 1 minute and repeat
15-18 reps x 2
B1. Scrape the Rack Press
B2. Goblet Squat
B3. Pulldowns
B4. Glute Bridges
B5. Situps
Rest 1 minute and repeat
15-20 reps x 2
C1. Incline DB Curl
C2. Standing Calf Raises
C3. Rope Pushdowns
C4. Crunches
C5. DB Lateral Raise

3 20-second sprints

9.23.21 weight: 228.2

A1. Front Squat 4x6
A2. Step-ups 4x8
Rest Two Minutes, then:
B1. Trap Bar Deadlift 4x6
B2. DB Romanian DL 4x8
Rest 2 minutes, repeat A.

3x20 seconds sprints

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9.27.21 weight: 230.2

A1. Incline DB Bench 4x6
A2. Incline DB Fly 4x8
Rest 2 minutes then:
B1. Reverse Incline DB Row 4x6
B2. Pulldown 4x8
Rest 2 minutes: repeat A

15-second sprint x 3

9.28.21 weight: 227.2

12-15 reps
A1. Pushups
A2. Alternating Lunge
A3. Bent Over DB Row
A4. DB Romanian DL
A5. Ab Wheel Rollouts
Rest 90 seconds
15-18 reps
B1. Scrape the Rack Press
B2. Goblet Squat
B3. Pulldowns
B4. Glute Bridges
B5. Crunches
Rest 90 seconds
15-20 reps
C1. Incline DB Curl
C2. Standing Calf Raises
C3. Rope Pushdowns
C4. Standing Band Crunches
C5. DB Lateral Raise
Rest 90 seconds and then repeat entire thing

20 minute walk

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9.30.21 weight: 226.6

A1. Front Squat 3x6
A2. Step-ups 3x8
Rest Two Minutes, then:
B1. Trap Bar Deadlift 3x6
B2. DB Romanian DL 3x8
Rest 2 minutes, repeat A.

Was supposed to do 4 rounds and then 3 15-second sprints, but I got sloppy and tweaked my lower back on the last rep of Romanian Deadlifts. Shut it down for the day. Didn’t even unrack the weights, which killed me. Shouldn’t be too bad, though.

10.4.21 weight: 226.0

Still babying my back. Got out of bed too fast Friday night and went to my knees. But it is getting better.

A1. 90-degree bench press with a pause on pins 4x6
A2. Reverse Incline DB Row 4x8
B1. Incline DB Flies 3x10
B2. Straight Arm Pulldown 3x15
C. Tabata on Air Assault bike

10.5.21 weight: 225

A1. Pushups x 15
A2. Alternating Lunges x12
A3. Bent Over DB Row x12
A4. Box Jumps x6
A5. Ab Wheel Rollouts
Repeat A. once
B1. Scrape the Rack Press x15
B2. Goblet Squat x15
B3. Pulldowns x15
B4. Glute Bridge x15
B5. Crunches x15
Repeat B. once
C1. Incline DB Curl x15
C2. Standing Calf Raise x15
C3. Rope Pushdowns x15
C4. Palloff Press x12
C5. DB Lateral Raise x12
Repeat C. Once

20-minute walk

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10.7.21 weight: 225

A. Goblet Squat 3x10
B. Reverse Lunge 3x8
C. Bulgarian Split Squat 3x10
D. 2 mile walk

Back is feeling pretty good, but decided to take it easy a little longer.

10.9.21 weight: 223.8

A1. Pushups x 15
A2. Alternating Lunges x12
A3. Bent Over DB Row x12
A4. Box Jumps x6
A5. Ab Wheel Rollouts
Repeat A. once
B1. Scrape the Rack Press x15
B2. Goblet Squat x15
B3. Pulldowns x15
B4. Glute Bridge x15
B5. Crunches x15
Repeat B. once
C1. Incline DB Curl x15
C2. Standing Calf Raise x15
C3. Rope Pushdowns x15
C4. Palloff Press x12
C5. DB Lateral Raise x12
Repeat C. Once

10.11.21 weight: 224 after first cheat meal in two weeks. Was 222.8 yesterday morning

A1. 90-degree Bench Press Off of Pins 4x6
A2. Incline DB Fly 4x8
Rest 2 minutes, then:
B1. Reverse Incline DB Row 4x6
B2. Pulldowns 4x8
Rest 2 minutes, then repeat A

I was supposed to sprint, but it was raining so I just did Tabata on the Air Assault bike.

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10.12.21 weight: 224.0

A1. Pushups x 15
A2. Alternating Lunges x12
A3. Bent Over DB Row x12
A4. DB Romanian DL x12
A5. Hanging Leg Raises x 8
Repeat A. once
B1. Scrape the Rack Press x15
B2. Goblet Squat x15
B3. Pulldowns x15
B4. Glute Bridge x15
B5. Crunches x15
Repeat B. once
C1. Incline DB Curl x15
C2. Standing Calf Raise x15
C3. Rope Pushdowns x15
C4. Palloff Press x12
C5. DB Lateral Raise x12
Repeat C. Once

10.14.21 weight: 224.2

A1. Front Squat 3x6
A2. Step-ups 3x8
Rest Two Minutes, then:
B1. Trap Bar Deadlift 3x6
B2. DB Romanian DL 3x8
Rest 2 minutes, repeat A.

4 10-second sprints

Not sure what is going on with my weight. I’m eating the same stuff as the last couple of weeks, a little less calories, but nothing is happening.

10.15.21 weight: 224.4
A1. Pushups x 15
A2. Alternating Lunges x12
A3. Bent Over DB Row x12
A4. DB Romanian DL x12
A5. Hanging Leg Raises x 8
Repeat A. once
B1. Scrape the Rack Press x15
B2. Goblet Squat x15
B3. Pulldowns x15
B4. Glute Bridge x15
B5. Crunches x15
Repeat B. once
C1. Incline DB Curl x15
C2. Standing Calf Raise x15
C3. Rope Pushdowns x15
C4. Palloff Press x12
C5. DB Lateral Raise x12
Repeat C. Once

20 minute walk

10.18.21 weight: 222.0

A. 90-degree bench press with pause on pins 4x6
B. Inc. DB Fly 3x10
C. Pushups 2xF

10.19.21 weight: 222.0

A. Reverse Incline DB Row 3x8
B. Underhand Pulldowns 3x10
C. Straight-arm Pulldowns 3x15