Working to Stay Lean ~

[A-Jay]

Little surprised at the lack of soreness today.

Not complaining though.

?

A-Jay

[A-Jay]

Push 1 this morning.

Chest, Shoulders, Triceps and finished with some Core work.

All things considered, I'm feeling pretty good.

Consistency is like a secret weapon.

#borninfiftynine

A-Jay

[A-Jay]

Pull 1 this morning.

Completed 3 working sets of 8 reps each.

Showing the last two sets here.

At 64 years old, reps in reserve is a way of life.

#borninfiftynine

A-Jay

[J Francho]

Pool day for me tonight. d**n that always hurts after. Weird but satisfying. Plus I got to hang in there with my 3 yo. 

[A-Jay]

 Having a healthy & strong Posterior Chain is a big deal.

My training has forever offered plenty of work that targets this

often neglected objective. 

Posterior refers to the group of muscles on the backside of the body.

So the entire back, glutes, hamstrings, calves.

The posterior chain is important because these muscle groups contain much of the body’s power, working to propel the body while helping balance and posture. The posterior chain has half of the body’s muscle mass, so strengthening these muscle groups is necessary for agility, better lower body strength, and stabilizing the spine, hips, and knees.  

Mine is a work in progress; and a little sore this morning.

But in the right way.

A-Jay

 

 

[A-Jay]

Took my scheduled off day plus two fishing days. 

Loved that. 

Complete Legs 2 this morning which was 3 working sets of 3 movements.

Last one of each was a drop set.

Showing that here.

And something that I can't actually account for,

but really appreciate, is that this thread

has had over 500 views since my last video.

Thank You very much !

Please know that is very motivating. 

#borninfiftynine

A-Jay

[LrgmouthShad]

It is a pretty cool phenomenon how much attention this thread gets on a fishing forum

[A-Jay]

Core & Push workout this morning.

Felt pretty good.

And now I'm heading straight to Lake Menderchuck !

#borninfiftynine

A-Jay

 

[LrgmouthShad]

Thoughts on ab wheel rollouts? How was Menderchuck?

[A-Jay]

17 hours ago, LrgmouthShad said:

Thoughts on ab wheel rollouts? How was Menderchuck?

Lake was 'Busy'.

AB Wheel

Tried it a few times and it was hard on my lower back.

That said, when performed correctly, this exercise is the real deal.

It may feel like your abs are tearing in two, and you’ll surely experience the soreness for yourself the next day. 

FORM MISTAKES TO AVOID

 ~Don’t start with the hips: Starting this movement by driving your hips downward is a no-no. This causes your lower back to arch, taking the tension out of the core. Start with rolling forward, keeping your glutes engaged, and avoid bringing your hips backward during the concentric contraction. The key is staying within a range of motion you can control.

~Correct setup and tension: This is not an exercise you hurry to set up or perform. Set up in the correct position described above, grip the ab wheel or barbell tight, and engage your glutes to keep a neutral spine.

~Keep your elbows straight: Some lifters bend their elbows without noticing, shifting some of the emphasis to the triceps, which takes away from the abs. Essentially, it makes this exercise easier, and you don’t want that. Make sure to keep your elbows locked throughout the entire exercise.

~Don’t let the hips sag: The whole point of the ab wheel rollout is to prevent low back extension, and when your hips sag toward the ground during the rollout, you can be sure it’s happening. Keeping your glutes engaged the entire time will prevent this.

Have fun

A-Jay

[A-Jay]

Pull 2 this morning.

After sufficient warm-up, I competed 3 working sets of 4 movements.

The last one of each was a drop set.

Threw in some eccentric reps as well.

Felt good.

#borninfiftynine

A-Jay

[LrgmouthShad]

@A-Jay those tips on the elbows and glutes was revolutionary. Thank you very much sir

[steve carpenter]

Love the rollouts.

[LrgmouthShad]

Woah @steve carpenter I went to your profile and saw you used to fish Stillhouse? PM sent to you sir

[A-Jay]

Legs 1 this morning.

After a good warm-up, I knocked out 3 working sets of 4 movements.

Showing all 3 sets here.

Have always preferred to keep my leg training on the basic side, especially now.

Doing so gives me the confidence to grind.

#borninfiftynine

A-Jay

[LrgmouthShad]

I’m in the gym now too @A-Jay

 

Have to look good for the fish, otherwise why would they want to get in the boat with us? Right? I think that’s how it works

[A-Jay]

Nope.

At 64, aesthetics is out the window. 

Far more concerned with general health & well being.

Quality of life my friend. 

Have a great workout and don't forget to EAT !

A-Jay

[A-Jay]

Taking a full 3 Day de-load. 

(Massive Yard Work & fishing)

Next workout will be 11 Oct.

Writing up this season's 'Hard Water' training schedule tonight.

So I'll be starting back with that.

Feeling like going back to the total body training

but with a 4 Day Split this time. 

More to follow . . . .

A-Jay

 

[A-Jay]

This should keep me busy.

Between Blizzards I mean.

Off day after each training day helps me recover.

Day 1 tomorrow. 

A-Jay

 

 

 

[A-Jay]

After a mini 3 day de-load, I am back at it.

Revamped my training to be more of a Total Body deal, and I'm using a 4 day spit to get it done.

Eased into the first one this morning by completing two working sets and I'm showing that here.

As always, I take a day off between each training day.

#borninfiftynine

A-Jay

[A-Jay]

Total Body Day 2 this morning.

Still adjusting to this one.

Completed two working sets of the scheduled 5 movements.

Showing the last one here.

I plan on adding another working set when it's time.

I'll know.

#borninfiftynine

A-Jay

[A-Jay]

Workout number 120 for this year was Total Body Day 3.

Stayed strict through the entire range of motion this morning.

My Personal trainer (wife Lynn) and harshest critic,

informed me that I was getting a little Sloppy Poppy.

Can't have that.

#borninfiftynine

A-Jay

 

[A-Jay]

Total Body Day 4 this morning.

Took an extra off day which I spent on Lake Menderchuck.

Completed 3 working sets of the 5 scheduled movements.

Showing 2 sets of each here.

#borninfiftynine

A-Jay

[A-Jay]

Total Body Day 1 again today.

Second time through this and

I added a third working set to each of the 5 scheduled movements.

Showing all of them here.

Hoping to offer a realistic sense of the Old Guy home gym experience.

#borninfiftynine

A-Jay

[A-Jay]

Total Body Day 2 this morning.

Completed 3 working set as scheduled.

Showing the last one here.

I slowed it down as a way to check my form.

Seems decent.

#borninfiftynine

A-Jay