Thinking More
- Thread starter Bflat
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Your work-outs are so technical - I mean, I don't know the language at all, so I don't know what things like "lying high incline laterals" mean - but cheers to you for not blowing Saturday's one off, or Sunday's either, come to that! 
(In a much less impressive vein: I lay in bed this morning, thinking "Do I really want to go to morning exercise?" - it's just stretching and tai chi and things like that - and I didn't want to, but in the end I did manage to get myself up and out there!)
(In a much less impressive vein: I lay in bed this morning, thinking "Do I really want to go to morning exercise?" - it's just stretching and tai chi and things like that - and I didn't want to, but in the end I did manage to get myself up and out there!)
alligatorob
Respected Member
I agree with Amy, but they sound impressive.
Bflat
New member
Most of it is just changing the angles of the shoulder joint ( and hand positions) during the exercise to prevent further injury. I have 3 documented Rotator cuff tears so I have to get technical if I want to lift. Same reason I use a neutral grip on all my pressing movements (Bench, military press ect)
Examples:
Bench press normal grip, very bad for the shoulders
Neutral Grip, much better (football bar)
Dumbbell Military press, bad for the shoulders
Neutral grip Dumbbell Military press, much better (football bar is also great for this)
Even if you have healthy shoulders these movements are much better for long term health.
Examples:
Bench press normal grip, very bad for the shoulders
Neutral Grip, much better (football bar)
Dumbbell Military press, bad for the shoulders
Neutral grip Dumbbell Military press, much better (football bar is also great for this)
Even if you have healthy shoulders these movements are much better for long term health.
Bflat
New member
Today I had a routine Doctors appointment.
Height was 6 feet one inch
Weight in clothing after lunch was 230lbs, it was 225lbs in the morning at home.
BP was 130 over 81. Not terrible but once I get back to 210lbs it will be perfect.
Workout today was walking lunges. 3 sets about 55 feet each set. I also did two sets of supermans to failure.
This is what a superman exercise is. Great for the low back, hamstrings and glutes, also works many other areas that effect posture.
Height was 6 feet one inch
Weight in clothing after lunch was 230lbs, it was 225lbs in the morning at home.
BP was 130 over 81. Not terrible but once I get back to 210lbs it will be perfect.
Workout today was walking lunges. 3 sets about 55 feet each set. I also did two sets of supermans to failure.
This is what a superman exercise is. Great for the low back, hamstrings and glutes, also works many other areas that effect posture.
Bflat
New member
Been run down the last week, I think after taking time off I rushed back to hard into my training and diet. Took a day off, feel better, also eating a bit more carbs.
100% Volume Push Day
Football bar slight incline Bench: 4x12-15
DB floor press: 2x15
Cable flys 1/2 reps: 2x15
Football bar Military press: 3x12
DB press neutral grip: 2x15
Lying laterals: 4x15
Lying DB tricep ext: 3x12
Cable tricep ext (one arm at a time for better Rom) 3x15
Rotator work
Breakfast 8AM
4 egg whites, 2 yolks
Small banana
Lunch 12 noon
5oz steak
4oz red potato baked
1/2 cup broccoli
First Dinner 4pm "cooking it now"
5oz skinless & boneless chicken breast
5oz sweet potato baked
Cup of spinach
Last meal 8pm....not sure yet.
100% Volume Push Day
Football bar slight incline Bench: 4x12-15
DB floor press: 2x15
Cable flys 1/2 reps: 2x15
Football bar Military press: 3x12
DB press neutral grip: 2x15
Lying laterals: 4x15
Lying DB tricep ext: 3x12
Cable tricep ext (one arm at a time for better Rom) 3x15
Rotator work
Breakfast 8AM
4 egg whites, 2 yolks
Small banana
Lunch 12 noon
5oz steak
4oz red potato baked
1/2 cup broccoli
First Dinner 4pm "cooking it now"
5oz skinless & boneless chicken breast
5oz sweet potato baked
Cup of spinach
Last meal 8pm....not sure yet.
Bflat
New member
50% Volume Pull Day
Close grip Pull downs 2x15
Med neutral grip Pull downs 1x15
Pullovers 1x15
lying high incline DB shrugs 1x15
BB shrugs 1x12
rear delt DB shrugs 1x12
DB curls 2x15
Band curls 1x12
Face pulls 1 set
Going to da a 1/2 volume leg workout later tonight
Close grip Pull downs 2x15
Med neutral grip Pull downs 1x15
Pullovers 1x15
lying high incline DB shrugs 1x15
BB shrugs 1x12
rear delt DB shrugs 1x12
DB curls 2x15
Band curls 1x12
Face pulls 1 set
Going to da a 1/2 volume leg workout later tonight
Last edited:
Bflat
New member
100% Volume Push day
Football bar floor press 5x12-15. First time doing this, absolutely loved it, able to use quite a bit of weight for once.
DB incline neutral grip press 3x12-15
Band flys 2x15-20
Seated football bar military press 3x12-15
Seated DB neutral grip military press 3x12-15
lying incline delt raises 3x12-15
Band laterals 1x20
Lying DB tri ext 3x12
Lying band tri ext 3x15 also new, much less stress in the elbows
one hand standing tri kick back 2x15
Meal 1: An orange and a 12oz glass of 1% Milk ( I was too lazy to cook) 8AM
Meal 2: 1 Yolk, 4 egg whites, 1 piece of toast and 2 cups coffee 11:30AM
Meal 3: 1/3 cup rice, 5oz skinless boneless chicken breast, onions and broccoli steamed, 4oz glass of 1% Milk 3PM
Meal 4: ?
Meal 5: ?
Football bar floor press 5x12-15. First time doing this, absolutely loved it, able to use quite a bit of weight for once.
DB incline neutral grip press 3x12-15
Band flys 2x15-20
Seated football bar military press 3x12-15
Seated DB neutral grip military press 3x12-15
lying incline delt raises 3x12-15
Band laterals 1x20
Lying DB tri ext 3x12
Lying band tri ext 3x15 also new, much less stress in the elbows
one hand standing tri kick back 2x15
Meal 1: An orange and a 12oz glass of 1% Milk ( I was too lazy to cook) 8AM
Meal 2: 1 Yolk, 4 egg whites, 1 piece of toast and 2 cups coffee 11:30AM
Meal 3: 1/3 cup rice, 5oz skinless boneless chicken breast, onions and broccoli steamed, 4oz glass of 1% Milk 3PM
Meal 4: ?
Meal 5: ?
This is what a superman exercise is. Great for the low back, hamstrings and glutes, also works many other areas that effect posture.
I do a variation that's a popular yoga pose. It's called locust pose.
Bflat
New member
That looks like a nice variation, I will have to try it.
Bflat
New member
Since I am training legs again with weights in the first time in 30 years I decided to take measurements and see what happens while on my weight loss journey.
Quads cold 25.5
Calves cold 17.5
Weight today 225lbs
I figure even at 50+ I can put a bit of muscle mass on the legs even with a calorie deficit. Unimportant goal is to get down to 205lbs or so in the next 4 months and increase quads to 26.5 and calves to 18 even with the fat loss. To be fair I am just re gaining muscle mass I had in the past.
Quads cold 25.5
Calves cold 17.5
Weight today 225lbs
I figure even at 50+ I can put a bit of muscle mass on the legs even with a calorie deficit. Unimportant goal is to get down to 205lbs or so in the next 4 months and increase quads to 26.5 and calves to 18 even with the fat loss. To be fair I am just re gaining muscle mass I had in the past.
Bflat
New member
Pull day 100% Volume
Resting about 110 sec between sets
Most sets to failure
Close grip pull downs: 4x15
Neutral grip medium grip pull downs: 3x12
One arm Cable rows: 4x12-15
Straight bar rear delt rows 2x15
Rear deltoid shrugs 2x10-12 elbow flared out a bit to hit the rear delt more
Lying incline DB shrugs: 55lbs 2x15
Barbell shrugs: 2x12
Band bicep high pulls (like doing a chin-up with one are but with a band 2x15
Preacher curls 2x12 also used a small band on this to get more resistance at the top of the movement.
Barbell curls 3x12
Forgot to do face pulls..
Resting about 110 sec between sets
Most sets to failure
Close grip pull downs: 4x15
Neutral grip medium grip pull downs: 3x12
One arm Cable rows: 4x12-15
Straight bar rear delt rows 2x15
Rear deltoid shrugs 2x10-12 elbow flared out a bit to hit the rear delt more
Lying incline DB shrugs: 55lbs 2x15
Barbell shrugs: 2x12
Band bicep high pulls (like doing a chin-up with one are but with a band 2x15
Preacher curls 2x12 also used a small band on this to get more resistance at the top of the movement.
Barbell curls 3x12
Forgot to do face pulls..
Bflat
New member
PUSH 50% Day
Floor Footballbar press 2x15
DB incline Neutral grip press 55lbs 2x15
DB Military press 35lbs 2x15
Lying high incline laterals 15lbs 3x15
Tricep push downs 3x15
Doing a 24hr fast, started at 1:30pm Yesterday, going to try and push it a full 32hours. So far no problem.
Floor Footballbar press 2x15
DB incline Neutral grip press 55lbs 2x15
DB Military press 35lbs 2x15
Lying high incline laterals 15lbs 3x15
Tricep push downs 3x15
Doing a 24hr fast, started at 1:30pm Yesterday, going to try and push it a full 32hours. So far no problem.
overlandflyer
Well-known member
curious as to how much time you spend on your daily exercise routines...? is it one continuous time block, or spread out over the day? would it make a difference?
do you generally eat before (naturally not right before, say an hour or two) or after exercising?
do you generally eat before (naturally not right before, say an hour or two) or after exercising?
Bflat
New member
My exercise routine takes about 30 minutes on a low volume that day and a full hour on high volume days ( a total of 4 hours a week). I do all of it at once. I eat 4 or 5 times a day, and try not to eat at least an hour before I lift. I will be running one 24hour fast a week, just ran a 28 hour fast and to be honest it was easy.
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