Seuss' Hop On Pop - Shape Shifting @40ish
- Thread starter drseuss
- Start date
movements without affecting lower back (to a great degree)Lower back?
Anything that has you standing in a vertical position will put stress on the lower back. So without knowing first hand how much is to much. I don't believe we can truly give you a safe suggestion.
Obviously you want to avoid any movement that places your upper torso in a horizontal position while the lower body remains vertical (think Bent over rows)
.
Just a suggestion, Might want to raise your fat intake some.
Anything that has you standing in a vertical position will put stress on the lower back. So without knowing first hand how much is to much. I don't believe we can truly give you a safe suggestion.
Obviously you want to avoid any movement that places your upper torso in a horizontal position while the lower body remains vertical (think Bent over rows)
.
Just a suggestion, Might want to raise your fat intake some.
FF-- thanks dude. The place I'm going tomorrow () and talk to the resident trainer. I wanted to get in to the free weights and away from the old man machines...we shall see.
Thanks silent-- I completely understand folks not being able to recommend much given my past injury. It will take a trainer evaluating me and probably working with me initially. All the good FBW use compound movements...squats/deadlifts...and those are out at least until a trainer can work with me.
So I'm guessing I may be forced to do more isolation type lifts-- at least initially. Hopefully this will all get resolved quickly once I have a trainer working with me.
And thanks for the tip on the fat-- not sure where I got the 20/40/40ratio thing, but my other half just told me I should be shooting for a 30/30/40 (per Moonbeam).
Thanks silent-- I completely understand folks not being able to recommend much given my past injury. It will take a trainer evaluating me and probably working with me initially. All the good FBW use compound movements...squats/deadlifts...and those are out at least until a trainer can work with me.
So I'm guessing I may be forced to do more isolation type lifts-- at least initially. Hopefully this will all get resolved quickly once I have a trainer working with me.
And thanks for the tip on the fat-- not sure where I got the 20/40/40ratio thing, but my other half just told me I should be shooting for a 30/30/40 (per Moonbeam).
Day 34...
Yard work and a nice run finished off the day-- good news is I've got an appointment set up with a trainer tomorrow at 12:00. Very much looking forward to it-- so I'll keep it short.
So here's the diet breakout for the day:
Fat: 36%
Sat: 14%
Poly: 1%
Mono: 4%
Carbs: 31%
Protein: 33%
Total Calories Consumed: 2432
Total Calories Burned: 3643
Yard work and a nice run finished off the day-- good news is I've got an appointment set up with a trainer tomorrow at 12:00. Very much looking forward to it-- so I'll keep it short.
So here's the diet breakout for the day:
Fat: 36%
Sat: 14%
Poly: 1%
Mono: 4%
Carbs: 31%
Protein: 33%
Total Calories Consumed: 2432
Total Calories Burned: 3643
Yeah, not affecting the lower back is difficult if not impossible, and you're right, should be handled by a trained professional. (I know that Fat Loss I in NROL adds in the Romanian Deadlift to the mix, so that probably doesn't help matters either.) Still, I'm hoping NROL is proving an informative read, and that even if you don't end up using the workouts in it, your missus would. (So I wouldn't feel guilty about having you get the book and not use it... yeah it really is all about me...)
And here I thought you were looking out and trying to help folks...
It's all good Stingo--
Day 35...
Good day at the gym. Started out with a 2k row on the Concept 2 machine. Then 1.3 miles on the elliptical-- those were the warm ups (even though I know the cardio should be after the weights).
All that said, I met with the trainer today and got through the first full body workout. Today was a focus on form so lower weight and higher reps, but overall it was pretty good. I think for the next visit, I'll take what I would *like* for full body and see if he'll critique and work with me on form. So-- from memory, here's what today's workout was, but will add the weight later (since I wasn't really focussed on that and he was writing it down):
Squats (on the machine) - 3 sets 15 reps
Incline bench press with DB - 3 sets 15 reps
Leg Press - 3 sets 15 reps
Seated shoulder press - 3 sets 15 reps
Lunges - 3 sets 10 reps per leg
Flat bench narrow grip with bar (working triceps) - 3 sets 20 reps
Bent Row with T-bar - 3 sets 15 reps
Bicep curls w/bar - 3 sets 15 reps
I think that was it -- I know I'll feel it in my hamstrings and was happy I was at least able to use the squat maching. At some point, I'm hoping I'll be able to move to the "regular" squats. As for the leg press, I wasn't thrilled with that and talked to the trainer about it, but he seemed pretty sold on it's value. I figure at some point, I can phase them out and switch to something else (which would be?). I'm going to wait a bit before I ask about deadlifts...and keep on a-reading the NROL. I felt *almost* knowledgeable when I was talking with the trainer--
So thanks -- even if you didn't post help directly to me on this, I've been reading and soaking up the experience on the board.
More later in the week - no post on the diet today. Celebrated my SIX months of being smoke-free today with an excellent cheat meal with my wife!
Good day at the gym. Started out with a 2k row on the Concept 2 machine. Then 1.3 miles on the elliptical-- those were the warm ups (even though I know the cardio should be after the weights).
All that said, I met with the trainer today and got through the first full body workout. Today was a focus on form so lower weight and higher reps, but overall it was pretty good. I think for the next visit, I'll take what I would *like* for full body and see if he'll critique and work with me on form. So-- from memory, here's what today's workout was, but will add the weight later (since I wasn't really focussed on that and he was writing it down):
Squats (on the machine) - 3 sets 15 reps
Incline bench press with DB - 3 sets 15 reps
Leg Press - 3 sets 15 reps
Seated shoulder press - 3 sets 15 reps
Lunges - 3 sets 10 reps per leg
Flat bench narrow grip with bar (working triceps) - 3 sets 20 reps
Bent Row with T-bar - 3 sets 15 reps
Bicep curls w/bar - 3 sets 15 reps
I think that was it -- I know I'll feel it in my hamstrings and was happy I was at least able to use the squat maching. At some point, I'm hoping I'll be able to move to the "regular" squats. As for the leg press, I wasn't thrilled with that and talked to the trainer about it, but he seemed pretty sold on it's value. I figure at some point, I can phase them out and switch to something else (which would be?). I'm going to wait a bit before I ask about deadlifts...and keep on a-reading the NROL. I felt *almost* knowledgeable when I was talking with the trainer--
So thanks -- even if you didn't post help directly to me on this, I've been reading and soaking up the experience on the board.
More later in the week - no post on the diet today. Celebrated my SIX months of being smoke-free today with an excellent cheat meal with my wife!
Day 36...
Recovery day from yesterday. Was going to do a quick run, but played some pick up b-ball with my nephew, his buddy, and my brother. Got a bit of a sweat and just worked out some kinks.
Diet wasn't great-- and will probably be a challenge for the week, but will try to keep it clean as I can.
So here's the diet breakout for the day:
Fat: 36%
Protein: 24%
Total Calories Consumed: 2084
Total Calories Burned: 3186
Nite--
Recovery day from yesterday. Was going to do a quick run, but played some pick up b-ball with my nephew, his buddy, and my brother. Got a bit of a sweat and just worked out some kinks.
Diet wasn't great-- and will probably be a challenge for the week, but will try to keep it clean as I can.
So here's the diet breakout for the day:
Fat: 36%
Sat: 12%
Poly: 5%
Mono: 11%
Carbs: 40%Poly: 5%
Mono: 11%
Protein: 24%
Total Calories Consumed: 2084
Total Calories Burned: 3186
Nite--
Day 37...
Gym night-- I was still a bit sore from Sunday and since I only had the one full body routine, I kind of modified it and stayed away from leg press and the squats. Then did a couple quick miles on the treadmill, swam a few laps, and played in the pool with the kids. Gotta keep it short-- tired and have the plumbers here trying to get the water going...
Here's what I did for the workout:
Pullups, wide grip, 40lbs help, 3 x 10
Dips (no help), 3 x 10
Incline bench press with DB - 3 x 15 (25lb)
Seated shoulder press - 3 x 15 (20lbs)
Lunges - 3 x 10 reps per leg (20lbs)
Bicep curls w/bar - 3 x 15 (25lb + bar)
Diet wasn't okaygreat-- here's the diet breakout for the day:
Fat: 29%
Protein: 35%
Total Calories Consumed: 1936
Total Calories Burned: 3524
Nite--
Gym night-- I was still a bit sore from Sunday and since I only had the one full body routine, I kind of modified it and stayed away from leg press and the squats. Then did a couple quick miles on the treadmill, swam a few laps, and played in the pool with the kids. Gotta keep it short-- tired and have the plumbers here trying to get the water going...
Here's what I did for the workout:
Pullups, wide grip, 40lbs help, 3 x 10
Dips (no help), 3 x 10
Incline bench press with DB - 3 x 15 (25lb)
Seated shoulder press - 3 x 15 (20lbs)
Lunges - 3 x 10 reps per leg (20lbs)
Bicep curls w/bar - 3 x 15 (25lb + bar)
Diet wasn't okaygreat-- here's the diet breakout for the day:
Fat: 29%
Sat: 9%
Poly: 1%
Mono: 5%
Carbs: 36%Poly: 1%
Mono: 5%
Protein: 35%
Total Calories Consumed: 1936
Total Calories Burned: 3524
Nite--
Day 37...
Gym night-- I was still a bit sore from Sunday and since I only had the one full body routine, I kind of modified it and stayed away from leg press and the squats. Then did a couple quick miles on the treadmill, swam a few laps, and played in the pool with the kids. Gotta keep it short-- tired and have the plumbers here trying to get the water going...
Here's what I did for the workout:
Pullups, wide grip, 40lbs help, 3 x 10
Dips (no help), 3 x 10
Incline bench press with DB - 3 x 15 (25lb)
Seated shoulder press - 3 x 15 (20lbs)
Lunges - 3 x 10 reps per leg (20lbs)
Bicep curls w/bar - 3 x 15 (25lb + bar)
Diet wasn't okaygreat-- here's the diet breakout for the day:
Fat: 29%
Sat: 9%Carbs: 36%
Poly: 1%
Mono: 5%
Protein: 35%
Total Calories Consumed: 1936
Total Calories Burned: 3524
Nite--
Wow, where do you get the energy to write this?
Doesn't take long to write, heh heh, but didn't ge in yesterday.
Day 38...
Happy 4th of July! Okay...slightly late entry...
After a short trip to see a local parade, spent most of the day at the house playing an odd game of "catch" involving frisbee, football (American) and football (soccer). I have a large back yard so five of us (wife, my brother, my nephew, and his friend) all got in kind of a circle and randomly threw and/or kicked the item to someone else. Had a lot of fun with it and probably played that for 2-3 hours.
After that we went next door and took over the neighbor's pool-- played there for another hour or so, ate burgers/hot dogs and played some cards, then another hour or so of tossing the frisbee, etc.
Didn't track the diet yesterday, but tried to keep it relatively clean-- not I gotta get moving as I'm taking the group in to DC to see all the monuments today.
More later--
Happy 4th of July! Okay...slightly late entry...
After a short trip to see a local parade, spent most of the day at the house playing an odd game of "catch" involving frisbee, football (American) and football (soccer). I have a large back yard so five of us (wife, my brother, my nephew, and his friend) all got in kind of a circle and randomly threw and/or kicked the item to someone else. Had a lot of fun with it and probably played that for 2-3 hours.
After that we went next door and took over the neighbor's pool-- played there for another hour or so, ate burgers/hot dogs and played some cards, then another hour or so of tossing the frisbee, etc.
Didn't track the diet yesterday, but tried to keep it relatively clean-- not I gotta get moving as I'm taking the group in to DC to see all the monuments today.
More later--
Day 39...
Did a LOT of walking today-- then some frisbee to top it off. Got drenched walking the monument circuit and unfortunately much of the mall was closed off for clean up so we weren't able to see a lot of the monuments. We saw the Lincoln, WWI, Vietnam, and Korea, but missed WWII and a few others. Just a lot of walking for the workout-- probably a good "active" recovery from the last lifting and all the activities from yesterday.
Diet was...sort of crap, but could have been worse.
More tomorrow-- gotta head back to the District to the International Spy Museum and more monument/Smithsonian looking.
Nite--
Did a LOT of walking today-- then some frisbee to top it off. Got drenched walking the monument circuit and unfortunately much of the mall was closed off for clean up so we weren't able to see a lot of the monuments. We saw the Lincoln, WWI, Vietnam, and Korea, but missed WWII and a few others. Just a lot of walking for the workout-- probably a good "active" recovery from the last lifting and all the activities from yesterday.
Diet was...sort of crap, but could have been worse.
More tomorrow-- gotta head back to the District to the International Spy Museum and more monument/Smithsonian looking.
Nite--
Yeah...okay....I can do 100 pushups
I'll challenge the boys and see who can get 100 first :yelrotflmao:
Thanks man-- yeah, I'll post another pic probably in the next month. Haven't seen the kind of progress I want quite yet, heh heh.