Working to Stay Lean ~

[The Maestro]

Great muscle separation A-Jay! Truly a sign of a dude who's put in years/decades of work.

 

Have you ever run body part splits aka bro splits? Chest day, back day, leg day etc... I've been doing it for about the last 3 years when I joined a commercial gym and suddenly had access too so much equipment vs. my home gym when I ran an upper/lower for about 2 years. I've noticed more shape and separation but I don't think it's been optimal for mass gains. I'm also starting to think it might be less than optimal from a recovery stand point for natural lifters. I think pounding on a body part with so much volume raises cortisol and was causing me sleep issues as I workout in the evening. I do enjoy the crazy pumps you can get training that way though. I'd be interested in hearing your thoughts as I'm sure you've tried just about every conceivable split at this point. Also curious to know how long it takes you to get through a typical workout.

[A-Jay]

44 minutes ago, The Maestro said:

Great muscle separation A-Jay! Truly a sign of a dude who's put in years/decades of work.

 

Have you ever run body part splits aka bro splits? Chest day, back day, leg day etc... I've been doing it for about the last 3 years when I joined a commercial gym and suddenly had access too so much equipment vs. my home gym when I ran an upper/lower for about 2 years. I've noticed more shape and separation but I don't think it's been optimal for mass gains. I'm also starting to think it might be less than optimal from a recovery stand point for natural lifters. I think pounding on a body part with so much volume raises cortisol and was causing me sleep issues as I workout in the evening. I do enjoy the crazy pumps you can get training that way though. I'd be interested in hearing your thoughts as I'm sure you've tried just about every conceivable split at this point. Also curious to know how long it takes you to get through a typical workout.

Thanks ~

In the 40 years plus of training  - I'm betting there isn't much in the way of 'workouts' I haven't run for a few months at least. 

A few of my favorites over the years and some that helped me get stronger;

 Keeping the exercises basic and doing 5 sets of X 5 reps was a good one.  Need to warm up for sure.

Volume training was a killer - both good & bad.

Sets as high as 40 reps in a hack squat rocked my world.

Effective short term, but seriously over trained long term.

I am a fan of push / pull sets and have been for a long time; including now.

Include it whenever I can.  

At this point in my training life, there's a super fine line between not enough, just right, too much and injury.

I do not want to pull, strain or torque my back, knees, shoulders, elbows or hips - 

something I am very prone to do.  

So what you see now, is a workout that is inherently safe - for me.

The most I push myself is on the rack pull (partial Deadlift) and the Leg Presses.

Both pretty safe for me as long as I work with weight that I can do 5-6 reps with. 

Either way, older dudes like me are super prone to torn pecks & biceps, blowing up shoulders & rotator cuffs, cranking an elbow or a knee too.

My workouts are 'designed' to help prevent that but still get me some 'fit for life' results. 

If I can avoid over training it helps too.

I've NEVER been hurt by not doing enough. 

As long as I can move myself around, be flexible & have stable confidence balance - my workouts are doing their job in my mind. 

A-Jay

 

 

[A-Jay]

14 hours ago, The Maestro said:

Great muscle separation A-Jay! Truly a sign of a dude who's put in years/decades of work.

 

Have you ever run body part splits aka bro splits? 

This is what I'm running now.

 I Plan on running this straight through open water season.

3 working sets on major muscle / compound movements for Legs, Hips, Back, Chest & Shoulders.

Usually two (sometimes 3) for everything else. 

Should take just under 90 minutes with minimal rest between sets.

If these workout sessions take more than that, I'm training too slow. 

Day off between 1 & 2 and 3 & 4  and two days off between 4 & 1.

One Day off between 2 & 3 (sometimes two days off if the bite is good  )

 

~ DAY 1 ~

LEG PRESS

HIP LIFT

MACHINE CALF

HIGH INCLINE D/B BENCH 

Weighted UNDER GRIP CHINS

D/B LATERALS

BENT OVER TRICEP ROPE KICKBACK

Curl BAR CURLS

 Core ~ V-UPS LONG BAR

 

~ DAY 2 ~

HEEL SLIDE

SEATED CALF

DEAD ROW

OVHSP MACHINE

CABLE CROSSOVER

ONE ARM TRICEP CABLE EXTENSION

 INCLINE D/B CURL ONE ARM

CABLE PULLOVER

 Core ~ HANGING TWISTS & KNEES

 

~ DAY 3 ~

STEP BACK LUNGE

RDL

CHINS IN FRONT

LOW INCLINE D/B BENCH 

HALO & Face Pull

OHV CABLE TRICEP EXTENSION

Straight BAR CURLS against wall

 Core ~ 8’S, SIDES, SCISSORS, FLUTTERKICKS Weighted V-Ups

 

~ DAY 4 ~

RACK PULLS

CALF ON BLOCK

HIGH CABLE ROW

SEATED OVHSP WITH D/B’S

Close grip TRIcep OFF DECK

STANDING ALT D/B CURLS

PUSH UP ON WEIGHT STACK

 Core ~ OBLIQUE WORK, CRUNCHES ON BALL OF DEATH

 

A-Jay

 

 

 

[A-Jay]

Nothing tastes as good as being lean & fit feels. 

 

It was a Day 4 workout this morning.

A-Jay

[A-Jay]

 

A-Jay

[A-Jay]

 

#stayhomestaystrong ~ 

 

A-Jay

[A-Jay]

  Happy to finally have open water, fishing today was pretty much out of the question. 

Below freezing temperatures, crazy big winds along with snow, sleet & hail had me pacing the house. 

Decided to turn my misplaced anger and mostly useless frustration into next level motivation down in the home gym. This clip shows some of that.

#borninfiftynine    #fitforlife

 

A-Jay

 

[roadwarrior]

[J Francho]

11 hours ago, A-Jay said:

Happy to finally have open water, fishing today was pretty much out of the question. 

Below freezing temperatures, crazy big winds along with snow, sleet & hail had me pacing the house. 

Decided to turn my misplaced anger and mostly useless frustration into next level motivation down in the home gym. This clip shows some of that.

You should get a set of drums   It helps with those anger issues.

 

I should put my "workout" behind the kit up.

[A-Jay]

1 hour ago, J Francho said:

You should get a set of drums   It helps with those anger issues.

 

I should put my "workout" behind the kit up.

Although I've not ever tried playing the drums,

I don't believe I possess the rhythm required.

Besides, when cranking out reps with 450+, being a little ticked off can be beneficial.

A-Jay

[A-Jay]

Still Working ~ Staying Lean 

There’s a fine line for me between sufficient calories and too many.

However, quality whole foods, portion control and timing always offer a chance to see my best results.

 

#borninfiftynine  #fitforlife

A-Jay

[Bird]

A-Jay hats off to you.

Great dedication and fitness level , you shall reap the benefits. 

 

I'm close behind you. Lol

I spend 5 days per week in home Gym, high reps with minimal pause , cardio and strength training, an addiction really. 

 

My cool down is 3 miles of mtnbiking. 

[A-Jay]

3 minutes ago, Bird said:

A-Jay hats off to you.

Great dedication and fitness level , you shall reap the benefits. 

 

I'm close behind you. Lol

I spend 5 days per week in home Gym, high reps with minimal pause , cardio and strength training, an addiction really. 

 

My cool down is 3 miles of mtnbiking. 

Nice ~ 

That's the way to do it. 

While I know I need them and have 'learned' to like them (a little),

I seriously hate off days. 

A-Jay

 

[A-Jay]

 

What's in Your Wallet ?

A-Jay

[A-Jay]

Don’t let addiction to daily distractions deny your effectiveness.

 

A-Jay

[CrankFate]

3 mile walk in the park, including running up two very, very long staircases. Had to get the kids outside. The big staircases are fun to ease back into it.

[A-Jay]

 

Such a challenging time of year for me.

The temptation to be on the water every day is strong, but knowing how important these workout are to that end, means I can’t be blowing of my training. 

Eating and sleeping to stay #fitforlife has served me well and may be more important now than ever before. 

This one felt good. 

And after catching up on some yard work later today,

I could be back on the bass tomorrow. 

#borninfiftynine  

A-Jay

 

[A-Jay]

 

A-Jay

[Oregon Native]

Good job guys....keep it up...

[A-Jay]

Just Dumb Bells today ~

 

 

A-Jay

[A-Jay]

Some days it takes everything I have to get my old ass into the gym.

This was one of those days.

 

A-Jay

[A-Jay]

There will always be rocks in the road ahead of us.

They will be stumbling blocks or stepping stones; it all depends on how we use them.

 

A-Jay

[A-Jay]

In the two and a half years plus that this thread has been running here,

this is the 115th workout video added.

Doesn't represent every one completed during that time,

but a decent chunk anyway. 

Thank You for allowing me to keep myself motivated. 

 

And just like that, it was over. 

 

#borninfiftynine  #fitforlife

A-Jay

 

 

 

[J Francho]

Are those ankle weights, too?  Wow, that's 90 lbs. in his hands, folks.  This work out, I can relate to.  It's very similar to what I do, but with FAR less weight.  Not sure I could keep up today.  Haven't been able to see the chiro since this mess.  Stretching, playing drums, skating, sanding drywall are my exercise.  Good one, @A-Jay

[A-Jay]

32 minutes ago, J Francho said:

Are those ankle weights, too?  Wow, that's 90 lbs. in his hands, folks.  This work out, I can relate to.  It's very similar to what I do, but with FAR less weight.  Not sure I could keep up today.  Haven't been able to see the chiro since this mess.  Stretching, playing drums, skating, sanding drywall are my exercise.  Good one, @A-Jay

Thanks J ~

Ankle weights have been a staple in my training for a while and will no doubt continue to be.

After a while I forget I'm wearing them.

IMO they provide benefits in balance, hip & core strength & surefooted-ness during the rest of my day.

Makes me feel 'light on my feet'.

I like that. 

A-Jay