Working to Stay Lean ~

[A-Jay]

Total Body 3 this morning.

Some days are just better than others.

#borninfiftynine

A-Jay

[A-Jay]

Took my scheduled day off plus an extra mainainance day,

which included way too much snow removal.

Back at it this morning with Total Body 1

Showing the last working set of 7 movements performed.

#borninfiftynine

A-Jay

[J Francho]

Crushed it yesterday. Total body workout with emphasis on core. Paying for it today but already feeling recovered. Gotta time slot to learn a pectoral machine. If I'm gonna have boobies, they might as well be firm. 

[Jigfishn10]

Getting ready to shake things up here. Main lifts will stay the same but I'm looking to do a different rep scheme with the main lifts, progressing weight on each set, building up to 1 "hard" working set, rest/pausing the final few reps. That should break any plateaus I may have gotten into. 

 

Happy holiday's.

[A-Jay]

9 minutes ago, Jigfishn10 said:

Getting ready to shake things up here. Main lifts will stay the same but I'm looking to do a different rep scheme with the main lifts, progressing weight on each set, building up to 1 "hard" working set, rest/pausing the final few reps. That should break any plateaus I may have gotten into. 

 

Happy holiday's.

Sounds Good ~ Bet you kill it !

I'm going the other way.

Deload after X-Mas and start the New Year with some different total body stuff.

Main lifts will be the same just tweaking it here & there.

Stay Safe

A-Jay

[Jigfishn10]

1 minute ago, A-Jay said:

Sounds Good ~ Bet you kill it !

I'm going the other way.

Deload after X-Mas and start the New Year with some different total body stuff.

Main lifts will be the same just tweaking it here & there.

Stay Safe

A-Jay

It will probably kill me .. hahaha

Good luck to you

[A-Jay]

Total Body 2 this morning.

Put in a good effort that I'm certain I'll pay for later.

Once I finally get around to addressing this blizzard situation.

#borninfiftynine

A-Jay

[A-Jay]

Total Body 3 this Christmas morning.

A very decent gift.

#borninfiftynine 

A-Jay

[Jigfishn10]

Started rest/pause training. On Monday I had the training wheels on a bit, not knowing how my body would respond. Today was much better. 
Supporting lifts are being done in supersets. A little lighter in weight due to the increase in reps and also from additional fatigue from R/P.

Still a work in progress, but really think this is going to be a good block. 
I’ve upped the protein on the nutrition side and trying to cycle carbs. 

[A-Jay]

Total Body 2 this morning.

Looking to build some momentum as I finish off this year and carry it right into 2023.

I have some serious work ahead of me.

#borninfiftynine

A-Jay

 

[roadwarrior]

Dude is a WARRIOR!

 

[Jigfishn10]

18 hours ago, A-Jay said:

Total Body 2 this morning.

Looking to build some momentum as I finish off this year and carry it right into 2023.

I have some serious work ahead of me.

#borninfiftynine

A-Jay

 

Looks good, man. No deload?

Today R/P and accessory

Tomorrow, light maint/mobility work - maybe 30 min

[A-Jay]

3 hours ago, Jigfishn10 said:

Looks good, man. No deload?

Today R/P and accessory

Tomorrow, light maint/mobility work - maybe 30 min

Valid point ~ 

Just checked and I'm about 15 weeks into this 'cycle'.

Sure could benefit from one.

But at 63, most everything gets stiff pretty fast.

(No not that)

At least some mobility can help.

I might take an extra day or two after new years,

but I'm not feeling like I need more than that.

Especially mentally.

Truth be told, I only have two modes,

productive & destructive.

Training keeps me away from the later.

A-Jay 

[Jigfishn10]

Gotcha. Only mentioned it b/c you mentioned it. 
 

This week started light and ramped up each training day. I’m looking to hit the ground running on Monday for this block. In a good head space with a good plan. 
 

Looking forward to this block.

 

Won’t be signed in much for a bit here but wish you and yours a happy healthy new year.

 

 

[A-Jay]

This last block on the 2022 calendar was reserved for Total Body 3 this morning.

Went well and I'm ready for a de-load.

Taking a few days off but plan to come back with a slightly different deal

to start of the new year.

Stay Safe.

#borninfiftynine

A-Jay

[A-Jay]

Year in and year out, one of the biggest challenges for me when it comes to staying fit and especially getting in the gym, revolves around keeping myself motivated.  While the convenience of the home gym is awesome, the view never changes.  It’s like ground hog day – every – single - workout. 

The addition of the years I’ve been at this can be a double edge sword at times.

But keeping my eye on the prize and the big picture often helps me be ‘creative’.

However, I can only change a workout out so many times and at some point everything old is new again.  Bottom line, basics work. 

There’s just rarely a need for anything else.

Same thing goes for my diet.

Even still, The 63 year Old Guy in me has a voice, and it’s been getting louder with each passing year. He sings the same song.  

It’s called ‘Blow it off’ and it seems to be his favorite tune. 

Hope to keep him at bay again this coming year. 

Managed to do it 181 times in 2022. 

Looking back is a motivator for me. 

2023 Here I Come !

A-Jay

[GoneFishingLTN]

A-Jay Do you have any good bodyweight routines with no weights or pull up bars?

[A-Jay]

30 minutes ago, GoneFishingLTN said:

A-Jay Do you have any good bodyweight routines with no weights or pull up bars?

I do ~ 

But without knowing ANYTHING about . . 

Your age

General health

Any physical limitations (injuries)

Have you ever exercised regularly before

how much time you want to commit to this 

and there's more.

I can't really offer an effective deal.

If you don't feel comfortable here 

send me a pm

A-Jay

 

 

 

 

[GoneFishingLTN]

6 years in the gym serious lifting only one day off.

Had good lifts all around not super strength but solid lifts over 285 squat  for 6-8 etc 

Full body routines with deadlifts, and all core movements along with isolated movements 

Played tennis before the gym for years 

 

32

Male

192lb currently 

 

Healthy as could be, hoping to keep it that way. I have a psychical job and move around 15-20k steps daily.

No, sometimes I think I may have tennis elbow in my right arm that limits some push ups etc but it comes and goes.

1 hour a day seems reasonable to me could be every day as well. at a minimum I think 30 minutes a day.

 

I just got 35lb dumbbells' don't have much room for anything else

 

[A-Jay]

6 minutes ago, GoneFishingLTN said:

6 years in the gym serious lifting only one day off.

Had good lifts all around not super strength but solid lifts over 285 squat  for 6-8 etc 

Full body routines with deadlifts, and all core movements along with isolated movements 

Played tennis before the gym for years 

 

32

Male

192lb currently 

 

Healthy as could be, hoping to keep it that way. I have a psychical job and move around 15-20k steps daily.

No, sometimes I think I may have tennis elbow in my right arm that limits some push ups etc but it comes and goes.

1 hour a day seems reasonable to me could be every day as well. at a minimum I think 30 minutes a day.

 

I just got 35lb dumbbells' don't have much room for anything else

 

Excellent ~ Thank you.

Very helpful ~

 Now What's your objective with this body weight workout ?

What do you expect it to do for you ?

A-Jay

[GoneFishingLTN]

Hoping some muscle memory happens

Slightly put on muscle after I'm in a deficit (3 months maybe longer you never can truly tell)

I'll then go on a slight surplus to slowly build muscle over time 

 

 

[A-Jay]

5 minutes ago, GoneFishingLTN said:

Hoping some muscle memory happens

Slightly put on muscle after I'm in a deficit (3 months maybe longer you never can truly tell)

I'll then go on a slight surplus to slowly build muscle over time 

 

 

OK

First I think you'll need to have reasonable expectations as to what the benefits & limitations of 

a  bodyweight routine with no weights or pull up bars may be. 

Here's some thoughts on body weight only. . .

Legs will benefit from some type of squatting and or Lunges.

Chest, Shoulders & Triceps require some type of pushing against gravity.

Back & Biceps need to be pulling - something.

Core is easy enough - crunches or a V-up and there are couple of hundred variations.

Not sure if you've considered them but resistance band can be a decent way to get some work done too.  I use these . . . https://ironinfidel.com/collections/gym-gear

 

A weighted vest can amplify just about any exercise - - 

I having been using this one for a long time.

https://www.amazon.com/dp/B00ROVW4TI?tag=nside-20&linkCode=osi&th=1&psc=1

Seems no longer available but there are many other very good units.

 

This man is a great resource and his channel is loaded with information that could help you specifically.

 

A-Jay

 

 

 

 

 

[GoneFishingLTN]

That was gold thank you do you foam roll if so which one do you like 

[A-Jay]

10 hours ago, GoneFishingLTN said:

That was gold thank you do you foam roll if so which one do you like 

I do not do that.

A-Jay

[A-Jay]

After a couple of 'off days', I felt really good.

Back in the gym this morning.

Started my 2023 fitness campaign off by switching a few exercises.

Definitely eased into those.

Looking forward to seeing where & just how far this journey takes me.

#borninfiftynine

A-Jay