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MrPeanut View Drop Down
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    Posted: 1/04/15 at 8:50pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 1/04/15 at 9:15pm
Originally posted by MrPeanut MrPeanut wrote:

A. Go from 210 lbs to 195 for diabetes care.   

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).     

Originally posted by MrPeanut MrPeanut wrote:

My BMI tops out at 200 lbs for height. Weighed 195 when at Camp Lejeune 30 yrs ago.

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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Originally posted by C. Smith C. Smith wrote:



Originally posted by MrPeanut MrPeanut wrote:

A. Go from 210 lbs to 195 for diabetes care. <span style="line-height: 16.7999992370605px;">  
</span>

<span style="line-height: 16.7999992370605px;">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).     </span>

<span style="line-height: 16.7999992370605px;">
Originally posted by MrPeanut MrPeanut wrote:

</span>My BMI tops out at 200 lbs for height. Weighed 195 when at Camp Lejeune 30 yrs ago.<span style="line-height: 16.7999992370605px;">
</span>

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!  




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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 1/14/15 at 2:03am
I bet your arms feel gross right now.
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote MrPeanut Quote  Post ReplyReply Direct Link To This Post Posted: 1/15/15 at 4:23pm
Originally posted by Duncan McCallum Duncan McCallum wrote:

I bet your arms feel gross right now.


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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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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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.
Even a broken old man can learn to throw a hammer. I ain't dead yet!
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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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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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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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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
Even a broken old man can learn to throw a hammer. I ain't dead yet!
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Hard work here.  Good on ya, Peanut.
Aim high. Stay hungry.
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Originally posted by TomLawrence TomLawrence wrote:

Hard work here.  Good on ya, Peanut.



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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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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2/9
20 min bike
20 min elliptical
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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
Even a broken old man can learn to throw a hammer. I ain't dead yet!
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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
Even a broken old man can learn to throw a hammer. I ain't dead yet!
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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote MrPeanut Quote  Post ReplyReply Direct Link To This Post Posted: 2/18/15 at 7:32pm
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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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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote MrPeanut Quote  Post ReplyReply Direct Link To This Post Posted: 3/01/15 at 2:21pm
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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4 rounds of snow shoveling including 150' of sidewalk.

A couple more rounds tonight.
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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote MrPeanut Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/15 at 7:05pm
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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Shoveled heavy slush twice today.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AlDargie Quote  Post ReplyReply Direct Link To This Post Posted: 3/21/15 at 4:35am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote MrPeanut Quote  Post ReplyReply Direct Link To This Post Posted: 3/21/15 at 10:13am
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
Even a broken old man can learn to throw a hammer. I ain't dead yet!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote MrPeanut Quote  Post ReplyReply Direct Link To This Post Posted: 3/21/15 at 10:25am
Originally posted by AlDargie AlDargie wrote:

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.


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.
Even a broken old man can learn to throw a hammer. I ain't dead yet!
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