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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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Posted: 1/04/15 at 8:50pm |
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Goal:
A. Go from 210 lbs to 195 for diabetes care. My BMI tops out at 200 lbs for height. Weighed 195 when at Camp Lejeune 30 yrs ago. B. Increase strength and compete in first complete games. 01/04/2015 1. Presses 3 x 100 lbs. 2. Seated rows 3 x 80 lbs 3. Upright rows 3 x 40 lbs 4. Tricep pushdowns 3 x 30 lbs 5. Bicep Curls 3 x 40 lbs 6. Internal and external shoulder rotations 3 x 10 lbs. 7. Forward and reverse shoulder rolls 3 x 40 lbs. 8. Abdominal crunches 3 x 40 lbs. |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Kudos for wanting to be healthier. That's smart, especially if you're on the verge of diabetes (which I assume you are since you noted that).
I hope you're not using BMI to determine what's "healthy" or not. It's a really antiquated way of looking at things, especially for athletes. It also totally disregards several factors, the main one being actual body composition. My BMI is almost always 39+, but I'm also usually around 13% bodyfat. See the problem?
Good luck in your training! |
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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Thanks. I know BMI is a limited tool. I use that in relation to my days as a FMF Corpsman when I was 25 (I'm 56 now), in great shape, and weighed 195 and was a certified bad-xxx. I was severely injured in a car accident ten years ago and could not exercise for many years. On the plus side it was a miracle that I lived. The police officer who was first on the scene thought I was dead. Got up to almost 250 lbs. I've lost about 40 of it and want to lose the last 10-15 lbs. Prep for the games is a great way to improve my core strength. Today: Lateral squats 100, 110, 120 lbs. Quads 3 x 90 lbs. Hamstrings: 3 x 110 lbs Dead lifts 110, 120, 130 lbs. 30 min treadmill. Protein shake for breakfast, turkey sandwich and salad for lunch, chicken stir fry (no rice) for dinner. Total carb intake ca. 100g. Calories ca. 1800. |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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Yesterday:
Lateral squats: 3 x 10, 100, 120, 140 lbs Quads: 3 x 10, 100 lbs Hamstrings: 3 x 10, 125 lbs Dead lifts: 3 x 10, 100, 120, 140 lbs Today: 1. Presses 3 x 110 lbs. 2. Seated rows 3 x 80 lbs 3. Upright rows 3 x 50 lbs 4. Tricep pushdowns 3 x 40 lbs 5. Bicep Curls 3 x 40 lbs 6. Internal and external shoulder rotations 3 x 10 lbs. 7. Forward and reverse shoulder rolls 3 x 50 lbs. 8. Abdominal crunches 3 x 50 lbs. |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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I bet your arms feel gross right now.
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The man in the arena.
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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Not too bad. I could probably lift a lot more but am going light right now because of an old neck injury and previous elbow surgery. |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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01/15/15
Lateral squats 3 x 110, 130, 150 lbs. Quads 3 x 100,110,120 lbs. Hamstrings: 3 x 100, 120, 135 lbs. Dead lifts 110, 130, 150 lbs. |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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1. Presses 3 x 10, 110 lbs.
2. Seated rows 3 x 10,80 lbs 3. Upright rows 3 x 10, 50 lbs 4. Tricep pushdowns 3 x 10,40 lbs 5. Bicep Curls 3 x 10,40 lbs 6. Internal and external shoulder rotations 3 x 10 lbs. 7. Forward and reverse shoulder rolls 3 x 10, 50 lbs. 8. Abdominal crunches 3 x 10, 50 lbs. |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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Lateral squats 8x: 100, 120, 140, 160 lbs.
Quads 10x: 100,120,140 lbs. Hamstrings: 3 x 10: 135 lbs. Dead lifts 8x:100, 130, 160 lbs. 3x: 190 lbs (need gloves) Making good progress on my legs. |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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1/25
1. Presses 3 x 10, 110 lbs. 2. Seated rows 3 x 10,80 lbs 3. Upright rows 3 x 10, 60 lbs 4. Tricep pushdowns 3 x 10,50 lbs 5. Bicep Curls 3 x 10,50 lbs 6. Internal and external shoulder rotations 3 x 10 lbs. 7. Forward and reverse shoulder rolls 3 x 10, 50 lbs. 8. Abdominal crunches 3 x 10, 50 lbs. |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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1/28
Started having some knee pain so I changed up my routine. Been cold here and the arthritis has been kicking in, maybe a little gout mixed in. I got rid of the lateral for now as they were doing the same as the dead lifts. Quads: 3 x 10, 80 lbs Hamstrings: 3 x 10, 100 lbs Dead lifts: 5 x 100, 120, 140, 160, 180 and 200 lbs The machine at work doesn't go over 200 lbs for the dead lifts. |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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2/2/2015
1. Presses 3 x 10, 120 lbs. 2. Seated rows 3 x 10,80 lbs 3. Upright rows 3 x 10, 50 lbs 4. Tricep pushdowns 3 x 10,40 lbs 5. Bicep Curls 3 x 10,50 lbs 6. Internal and external shoulder rotations 3 x 10 lbs. 7. Forward and reverse shoulder rolls 3 x 10, 50 lbs. 8. Abdominal crunches 3 x 10, 50 lbs 2/3/2015 Quads: 3 x 10, 80 lbs Hamstrings: 3 x 10, 100 lbs Dead lifts: 5 x 100, 120, 140, 160, 180 and 200 lbs |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Hard work here. Good on ya, Peanut.
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Aim high. Stay hungry.
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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Thanks. Even a beat up old guy like me can still get it done. I just joined the LA fitness a mile from my house. Did my upper body 2/5. New machines, worked my muscles a little differently so I'm sore. 30 min on exercise bike. 2/6 30 min on exercise bike. I need this snow to melt so I can get out and throw the hammer and shot put. Its cold this winter for SE Pennsylvania. |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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2/8/15
All in 3 sets of 10 or 12 reps mostly on Cybex, Hammer or Nautilus Chest Press: 120 lbs Seated Rows: 85 lbs Lat Pulldown: 80 lbs Overhead Press: 80 lbs Shoulder Rolls F&R: 40 lbs Back extensions: 110 lbs Biceps: 70 lbs Triceps: 65 lbs Hip adductor and abductor: 70 lbs Seated leg Press: 130, 150, 170 lbs Quads: 90 lbs Hamstrings: 70 lbs Ab crunches: 30 lbs Torso Rotations R&L: 70 lbs Waiting for the snow to melt! |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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2/9
20 min bike 20 min elliptical |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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2/11/15
All in 3 sets of 10 or 12 reps mostly on Cybex, Hammer or Nautilus Chest Press: 135 lbs Seated Rows: 85 lbs Lat Pulldown: 80, 95, 110 lbs Overhead Press: 80 lbs Shoulder Rolls F&R: 40 lbs Back extensions: 130 lbs Biceps: 80 lbs Triceps: 65 lbs Hip adductor and abductor: 80 lbs Seated leg Press: 130, 150, 170, 190, 210, 230 lbs (5 each) Quads: 100 lbs Hamstrings: 70 lbs Ab crunches: 40 lbs Torso Rotations R&L: 90 lbs |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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2/14/15
Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus Chest Press: 90, 110,135 lbs Seated Rows: 70, 85, 100 lbs Lat Pulldown: 80, 95, 110 lbs Overhead Press: 80, 100, 100 lbs Shoulder Rolls F&R: 40 lbs Pec Flys: 70, 70, 70 (Added this today) Deltoid Flys: 50, 50, 50 (Added this today) Seated Dip: 80, 95, 110 (Added this today) Int & Ext Shoulder Rotations: 5, 5, 5 Biceps: 60, 80, 95 lbs Triceps: 65, 80, 80 lbs Back extensions: 90, 110, 130 lbs Seated leg Press: 130, 170, 210, 250 lbs (5 each) Quads: 100 lbs Hamstrings: 70 lbs Hip adductor and abductor: 80, 80, 80 lbs Ab crunches: 40 lbs Torso Rotations R&L: 90 lbs |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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2/16/15
Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus Chest Press: 120,135, 150 lbs Seated Rows: 70, 85, 100 lbs Lat Pulldowns: 95, 110, 125 lbs Overhead Press: 80, 80, 80 lbs Lateral Raises: 65 lbs Shoulder Rolls F&R: 40 lbs Pec Flys: 85, 100, 115 Deltoid Flys: 70, 85, 100 Seated Dip: 95, 110, 125 Int & Ext Shoulder Rotations: 6, 6, 6 Biceps: 80, 95, 100 lbs Triceps: 65, 80, 80 lbs Back extensions: 90, 110, 130 lbs Laid off the lower body today. Had a twinge in a hamstring. |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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2/18/15
Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus Chest Press: 120,135, 150 lbs Seated Rows: 70, 85, 100 lbs Lat Pulldowns: 95, 110, 125 lbs Overhead Press: 80, 80, 80 lbs Lateral Raises: 65 lbs Shoulder Rolls F&R: 40 lbs Pec Flys: 85, 100, 115 Deltoid Flys: 70, 85, 100 Seated Dip: 95, 110, 125 Int & Ext Shoulder Rotations: 6, 6, 6 Biceps: 80, 95, 100 lbs Triceps: 65, 80, 80 lbs Back extensions: 90, 110, 130 lbs Seated leg Press: 190, 230, 270, 310 lbs (5 each) Quads: 100 lbs Hamstrings: 70 lbs Hip adductor and abductor: 80, 80, 80 lbs Ab crunches: 50 lbs Torso Rotations R&L: 90 lbs Made sure to stretch out well. No hamstring problems. |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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2/21/15
My 16 lb hammer came from Old Celt. My Tannel 360's came. It would be helpful if it stopped snowing and warmed up so I could use them.:) My core and lower body are definitely getting stronger. Won't go much past 300 for a while on the leg presses due to 3 previous knee surgeries. Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus Chest Press: 120,135, 150 lbs Incline and decline chest press: 100, 100. Seated Rows: 70, 85, 100 lbs Lat Pulldowns: 95, 110, 125 lbs Overhead Press: 80, 80, 80 lbs Lateral Raises: 80 lbs Shoulder Rolls F&R: 40 lbs Pec Flys: 100, 115, 130 Deltoid Flys: 70, 85, 100 Seated Dip: 95, 110, 125 Int & Ext Shoulder Rotations: 7, 7, 7 Biceps: 80, 95, 100 lbs Triceps: 65, 80, 80 lbs Back extensions: 90, 110, 130 lbs Seated leg Press: 190, 230, 270, 310, 330 lbs (5 each) Quads: 100 lbs Hamstrings: 70 lbs Hip adductor and abductor: 70, 80, 90 lbs Ab crunches: 40,50, 60 lbs Torso Rotations R&L: 90, 90, 110 lbs Edited by MrPeanut - 2/25/15 at 7:28pm |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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Really tired tonight. Barely made it through the workout.
Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus Chest Press: 120,135, 150 lbs Incline and decline chest press: 100, 100. Seated Rows: 70, 85, 100 lbs Lat Pulldowns: 95, 110, 125 lbs Overhead Press: 80, 80, 80 lbs Lateral Raises: 80 lbs Shoulder Rolls F&R: 40 lbs Pec Flys: 100, 115, 130 Deltoid Flys: 70, 85, 100 Seated Dip: 95, 110, 125 Int & Ext Shoulder Rotations: 7, 7, 7 Biceps: 80, 95, 100 lbs Triceps: 65, 80, 80 lbs Back extensions: 90, 110, 130 lbs Seated leg Press: 190, 230, 270, 310, 330 lbs (5 each) Quads: 100 lbs Hamstrings: 70 lbs Hip adductor and abductor: 70, 80, 90 lbs Ab crunches: 40,50, 60 lbs Torso Rotations R&L: 90, 90, 110 lbs |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus
Making significant progress increasing my core strength. Chest Press: 90, 120,135, 150 lbs Incline and decline chest press: 100, 100 Seated Rows: 80, 100, 100 Lat Pulldowns: 95, 110, 125 lbs Overhead Press: 80, 80, 80 lbs Lateral Raises: 95 lbs Shoulder Rolls F&R: 40 lbs Pec Flys: 100, 115, 130 Deltoid Flys: 70, 85, 100 Seated Dip: 95, 110, 125 Int & Ext Shoulder Rotations: 7, 7, 7 Biceps: 80, 95, 100, 125 lbs Triceps: 65, 80, 80 lbs Back extensions: 90, 110, 130, 150 lbs Seated leg Press: 210, 250, 290 (10 each) Quads: 100, 100, 100 lbs Hamstrings: 70, 70, 70 lbs Hip adductor and abductor: 70, 80, 90, 100 lbs Calf Presses: 100, 100, 100 Ab crunches: 40,50, 60 lbs Torso Rotations R&L: 110, 110, 130 lbs |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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4 rounds of snow shoveling including 150' of sidewalk.
A couple more rounds tonight. |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus Making significant progress increasing my core strength. Chest Press: 90lbs (5 sets of 15) Seated Rows: 80lbs (5 sets of 15) Lat Pulldowns: 95, 110, 125 lbs Overhead Press: 80 (5 sets of 10) Lateral Raises: 85 lbs (5 sets of 15) Shoulder Rolls F&R: 40 lbs Pec Flys: 100 lbs (5 sets of 15) Deltoid Flys: 85 lbs (5 sets of 15) Seated Dip: 95 lbs (5 sets of 15) Int & Ext Shoulder Rotations: 9 lbs (3 sets of 10) Biceps: 100 lbs (5 sets of 15) Triceps: 80 lbs(5 sets of 15) Back extensions: 110, 130, 150, 170 lbs (sets of 10) Seated leg Press: 210, 250, 290 (10 each) Quads: 100, 100, 100 lbs Hamstrings: 70, 70, 70 lbs Hip adductor and abductor: 70, 80, 90, 100 lbs Calf Presses: 100, 100, 100 Ab crunches: 50, 60, 70 lbs Torso Rotations R&L: 110, 130, 150 lbs |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus
Hopefully I'll be able to get outside and throw providing it isn't a mud pit. Moved up in weight a little. Chest Press: 90, 120,135, 150 lbs Seated Rows: 100, 100, 100 Lat Pulldowns: 110, 125, 145 lbs Overhead Press: 100, 100, 100 lbs Lateral Raises: 110 lbs Shoulder Rolls F&R: 40 lbs Pec Flys: 130, 145, 160 lbs Deltoid Flys: 85, 100, 115 lbs Seated Dip: 110, 125, 140 lbs Int & Ext Shoulder Rotations: 10.5, 10.5, 10.5 Biceps: 80,100,120 lbs Triceps: 80, 80, 80 lbs Back extensions: 130, 150, 170 lbs Seated leg Press: 230, 270, 310 lbs (10 each) Quads: 120, 120, 120 lbs Hamstrings: 90, 90, 90 lbs Hip adductor: 80, 80, 100 and abductor: 100, 110, 120 lbs Calf Presses: 120, 120, 120 Ab crunches: 50, 60, 70 lbs Torso Rotations R&L: 110, 130, 150 lbs |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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Shoveled heavy slush twice today.
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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AlDargie
Postaholic Joined: 7/27/06 Location: York, Maine Status: Offline Points: 1784 |
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Couple of points on your workout if I may?
You have a lot of volume going in a single workout and then nothing for days afterwards. Maybe try to beak it up in smaller chunks more frequently, ie mon-wed-fri or tues-thurs-sat. You could do mini worksouts on the first couple and then a larger on the last day. You could also try a pure 2 workout system, ie mon and thurs. This should give you more consistency and enough recovery time . Consider maybe using more free weights and less machines. Free weights will force you to use more whole body and stabilizers so you would probably need less exercises in general for the same end result. Also machines work very fixed path except our bodies don't work that way. Congrats on the new hammer. No need to wait for the snow to go before you can use it. Start working some hammer winds in. Work on sets of 10 on each side. Start slow and really try to work on lengthening your arms and your zero point. This is a great ab workout.
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus
Hopefully I'll be able to get outside and throw providing it isn't a mud pit. Chest Press: 90 lbs (3 sets of 20) Seated Rows: 120 lbs (3 sets of 10) Lat Pulldowns: 110, 125, 145 lbs(sets of 10) Overhead Press: 3 sets of 120 lbs Lateral Raises: 3 sets of 120 lbs Shoulder Rolls F&R: 3 sets of 40 lbs Pec Flys: 130, 145, 160 lbs Deltoid Flys: 85, 100, 115 lbs Seated Dip: 110, 125, 140 lbs Int & Ext Shoulder Rotations: 10.5 lbs(3 sets of 10) Biceps: 80,100,120 lbs then 3 sets of 25 free weights Triceps: 80, 80, 80 lbs then 3 sets of 37 lb push downs |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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MrPeanut
Senior Member Joined: 7/04/14 Status: Offline Points: 233 |
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Thanks for the advice. I'll probably be out with the hammer this week. When I first tried the hammer last year I could really feel it in my core. Been contemplating breaking up my upper body and lower eg, upper on mon wed, lower on tues thur. I like the idea of free weights, used them when I was younger and stronger. I'll try to shift into them. The time frame lapse you sometimes see is when I have to travel for work. When I do that I rely on squat thrusts, push-ups, sit-ups. Unfortunately most hotels no longer have weights systems due to liability. |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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