Approved Log My Training Log - Another old man trying to live life as a young man

[ChasetheCase]

Didn't want to risk the run today, thought it best to let the foot have some more recovery time. Did one of my standard rides (48m) on my trainer and it was far tougher than normal. I've realised I made a big mistake not keeping up my cardio over the last 4 months, quite a shock how quickly I've lost my overall fitness whilst concentrating too much on the gym. Guess my age is a big factor for this now.

Really need to ensure that I'm keeping my cardio up moving forwards.

 

[hubbles]

All recent research shows that running is actually good for your joints and prevents osteoarthritis.

Interesting... I always thought running was tough on the joints, but mine are wrecked anyway.

 

[ChasetheCase]

Interesting... I always thought running was tough on the joints, but mine are wrecked anyway.

Yeah most people do, and very short term it is, but longer term the repeated compression and release of the knee cartilage helps circulate synovial fluid which repairs/strengthens the joints and remove inflamation waste. Healthcare have now started to recommend running to people with arthritis to help. It's only the last 5-10 years this has become more widely known by industry.

However this is assuming someone knows how to run properly. I'm guessing people who overstride and land on the heels with direct impact shooting up their knees may have different outcomes.

Today's Workout.

Thought I'd give my back a break today so swapped the squats for leg press, managed to wack up a few more reps on the biceps from normal. And slowly slowly on the adductor machine, I swear I'm the only guy who uses this machine.

Bench Press (Barbell)
40kg x 5 reps
60kg x 5 reps
80kg x 3 reps
100kg x 9 reps
100kg x 9 reps
100kg x 8 reps
100kg x 7 reps

Leg Press (Machine)
50kg x 5 reps
100kg x 5 reps
150kg x 5 reps
200kg x 8 reps
200kg x 8 reps
200kg x 8 reps
200kg x 12 reps

Lat Pulldown (Cable)
35kg x 12 reps
35kg x 12 reps
35kg x 12 reps
35kg x 11 reps

Triceps Dip
12 reps
12 reps
12 reps
12 reps

Standing Calf Raise (Dumbbell)
25kg x 20 reps
30kg x 20 reps
30kg x 20 reps
30kg x 20 reps

Bicep Curl (Barbell)
35kg x 15 reps
35kg x 15 reps
35kg x 15 reps
35kg x 13 reps

Hip Adduction (Machine)
35kg x 12 reps
35kg x 12 reps
35kg x 12 reps

 

[ChasetheCase]

Fail of a workout today, only had max of an hour, and second set into deadlifts didn't do a clean pull and sort of almost felt a twinge so decided to deload and go light for a few sets.

Thought I'd mix it up and swap out dumbells for barbell incline, didn't force myself as haven't done if for a while and still have elbow strain from BJJ.

Anyway some training is better than no training.

Deadlift (Barbell)
60kg x 5 reps
90kg x 5 reps
120kg x 3 reps
150kg x 2 reps
120kg x 8 reps
120kg x 8 reps

Incline Bench Press (Barbell)
20kg x 10 reps
40kg x 5 reps
60kg x 5 reps
80kg x 8 reps
80kg x 8 reps
80kg x 10 reps

Seated Cable Row - Bar Grip
45kg x 12 reps
55kg x 12 reps
60kg x 12 reps
65kg x 12 reps

Lateral Raise (Dumbbell)
12.5kg x 12 reps
12.5kg x 12 reps
12.5kg x 12 reps
12.5kg x 12 reps

 

[ozsteroids]

Agree, always good to do something even if its not much.... Stay consistent

 

[ChasetheCase]

No running today, lightly pulled neck, glad I dropped the loads of the deads, knew something wasn't quite right.

Did the same ride settings today for cardio, actually remembered to wear my heart rate monitor, so hopefully over time I'll start to see my average heart rate reduce.

 

[Skays]

No running today, lightly pulled neck, glad I dropped the loads of the deads, knew something wasn't quite right.

Did the same ride settings today for cardio, actually remembered to wear my heart rate monitor, so hopefully over time I'll start to see my average heart rate reduce.

View attachment 3187

Be very careful with the neck, I'm still recovering.

 

[ChasetheCase]

Be very careful with the neck, I'm still recovering.

Yeah it's a tough one to train around. I pulled it about a month ago, thought it was ok, but obv wasn't fully recovered and I've twinged it again.

 

[Skays]

Yeah it's a tough one to train around. I pulled it about a month ago, thought it was ok, but obv wasn't fully recovered and I've twinged it again.

Best to take it really easy.

 

[ChasetheCase]

So in light of my neck, sticking with leg press vs squats, three weeks left of this cycle. Then will go back to 200mg of test a week and then 3 weeks after go for my DXA and bloods.

Weight is now hovering around 87kg, guessing 1-1.5kg is water weight.

Chicken breast, red rice and edamame beans for lunch.

Leg Press (Machine)
50kg x 5 reps
100kg x 5 reps
150kg x 5 reps
200kg x 8 reps
240kg x 12 reps
240kg x 12 reps
240kg x 12 reps
240kg x 12 reps

Incline Bench Press (Dumbbell)
15kg x 5 reps
20kg x 5 reps
27.5kg x 3 reps
35kg x 12 reps
35kg x 12 reps
35kg x 11 reps
35kg x 10 reps

Pull Up
7 reps
7 reps
7 reps
6 reps

Leg Extension (Machine)
68kg x 12 reps
75kg x 12 reps
82kg x 12 reps
82kg x 12 reps

Triceps Dip
12 reps
12 reps
13 reps
14 reps

Bicep Curl (Barbell)
35kg x 15 reps
35kg x 15 reps
35kg x 13 reps
35kg x 13 reps
35kg x 10 reps

 

[Skays]

That's a decent amount of volume

How did your legs feel ?

 

[ChasetheCase]

I don't understand my legs, I've always found them really tough to grow, my wife has bigger calves than me too. I can train them really hard and with high volume and they bounce back the next day like I haven't trained. I think it's just that for a large part of my life they were exposed to high endurance and HIT based activity, from kick boxing, cycling and ultra trail running. Guess they've adapted, but not helpful to try and grow them now. I see people in the gym with massive legs squatting less than me and I just wish I had their genetics.

 

[flexmaster85]

I don't understand my legs, I've always found them really tough to grow, my wife has bigger calves than me too. I can train them really hard and with high volume and they bounce back the next day like I haven't trained. I think it's just that for a large part of my life they were exposed to high endurance and HIT based activity, from kick boxing, cycling and ultra trail running. Guess they've adapted, but not helpful to try and grow them now. I see people in the gym with massive legs squatting less than me and I just wish I had their genetics.

Unfortunately it comes down to genetics

 

[ChasetheCase]

Sadly missed training on Friday, had to pick car up from repairers. Long story, but sadly it's back with them due to work quality so no time for gym. 5km and a 2.5km run over the weekend so that's cardio ticked off.

Back on it this afternoon, great session no real complaints and didn't have to work around anything. Still taking way longer than expected to get adductor strength and range back.

Ended with a muscle meals asian stir fry, not too bad and 50+gm protein.

Iso Lateral Shoulder Press (Machine)
20kg x 10 reps
40kg x 5 reps
60kg x 12 reps
70kg x 12 reps
70kg x 12 reps
70kg x 11 reps

Romanian Deadlift (Barbell)
60kg x 6 reps
80kg x 5 reps
100kg x 3 reps
120kg x 8 reps
120kg x 8 reps
120kg x 8 reps
120kg x 10 reps

Seated Row (Machine)
61kg x 12 reps
68kg x 12 reps
75kg x 12 reps
75kg x 15 reps

Rear Delt Reverse Fly (Machine)
54kg x 12 reps
54kg x 12 reps
61kg x 10 reps
61kg x 9 reps

Lying Leg Curl (Machine)
46kg x 12 reps
53kg x 12 reps
60kg x 9 reps
60kg x 8 reps

Bicep Curl (Cable)
10kg x 10 reps
15kg x 10 reps
25kg x 10 reps
28.75kg x 10 reps
32.5kg x 10 reps

Hip Adduction (Machine)
35kg x 12 reps
35kg x 12 reps
35kg x 12 reps

 

[Skays]

That's a solid workout and the lifts are looking strong. Don't stress too much about the adductor, it'll take a bit of time to recover.

 

[ChasetheCase]

Cardio today, slowly shaving some time off my run. Ankles were burning, going to take a while to get used to this weight.

 

[BigRanger]

Well had my DXA scan, not surprising but disappointed. Inconsistency and having two weeks off test to drop my levels hit me harder than expected, had the same issue losing weight doing this three months ago. Need to either work on my getting my levels as high as I can without going over the clinics arbitrary limit or go the UGL route full time.

I've missed 12 sessions in three months, Christmas holidays, two long weekends and neck injury, essentially a completely wasted trimester.

But on the positive side a great motivator to make sure I get back and don't waste the next three months. And my bone density t score has significantly improved -1.2 > -0.9


FEB 25 - 85kg - Last three months training 200mg a week of Test. +1kg muscle +1kg fat.

• 13.5% body fat
• 69.7kg total lean
• 11.3kg total fat

NOV 24 - 83kg - First six months training 250mg a week of Test. +7kg muscle -2kg fat.

• 12.6% body fat
• 68.8kg total lean
• 10.3kg total fat

JUN 24 - 76kg - Baseline. Regular gym pre TRT.

• 16.4% body fat
• 61.1kg total lean
• 12.5kg total fat

View attachment 2712

That's some good progress for that period of time.

What's the goals moving forward?

 

[ChasetheCase]

@BigRanger the first three months were almost like newbie gains all over again, seem to be finding it much harder now. My goal is 90kg and ~10% body fat. Still a while to go, once I get there I'll start then to work on evening body parts up, my arms and calves are lacking.

 

[ChasetheCase]

Really feeling like I'm almost at my limit with squats, had to lay on the floor hoping I wouldn't pass out at the end of the third set. No idea how I can keep progressing with that volume. Really not sure on the best approach, should I drop weight and increase reps or increase weight and drop reps. I really can't tell whether it's fatigue or if it's a mental block making this hard. I'll keep at it to the end of this cycle and then make some changes.

Food wise I really need to start making in bulk again, the issue is my cooking sucks, I've never actually made anything I like. The muscle meals are ok but they are full of sodium, today's fine dining had 3/4s of the daily limit.

The Macro meals were great and much lower in sodium, just expensive to do small orders as I only use them on training days and they don't last.

Skipped my calves today due to time, will hopefully get my ass to do them tonight when I'm at home.

Bench Press (Barbell)
40kg x 5 reps
60kg x 5 reps
80kg x 3 reps
100kg x 10 reps
100kg x 9 reps
100kg x 7 reps
100kg x 7 reps

Squat (Barbell)
60kg x 5 reps
80kg x 5 reps
100kg x 3 reps
130kg x 10 reps
130kg x 10 reps
130kg x 10 reps
130kg x 11 reps

Lat Pulldown (Cable)
35kg x 12 reps
35kg x 12 reps
35kg x 12 reps
35kg x 12 reps

Triceps Dip
14 reps
14 reps
14 reps
14 reps

Bicep Curl (Barbell)
35kg x 15 reps
35kg x 15 reps
35kg x 15 reps
35kg x 13 reps

 

[crackers]

Could be mental, could be physical or probably a bit of both. I’d say finish the cycle strong if you can, but next block maybe trial dropping reps slightly and adding a bit of weight, or even reduce the number working sets. You’re clearly pushing hard so a little deload or structure tweak could help keep progress moving without frying yourself.