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

[Skays]

Issue is I only train 3 days a week, upping this to 4-5 would make everything so much easier. Just can't fit it all in with my and my kids activities. Or I train late at night at home, but then I'm limited due to equipment.

I don't think I can really cut down any volume.

@Skays what have you changed to be able to reduce time so much?

I've just been more conscious of time, taking shorter breaks. And not as many exercises.

 

[ChasetheCase]

So annoyingly my shoulder has flared up again, so have stopped flat pressing and overhead. Good news though I hit 40kg dumbells for the first time.


Deadlift (Trap bar)
62.5kg x 8 reps
102.5kg x 8 reps
142.5kg x 8 reps
182.5kg x 6 reps

Incline Bench Press (Dumbbell)
20kg x 5 reps
30kg x 5 reps
40kg x 10 reps
40kg x 10 reps
40kg x 9 reps

Seated Cable Row - Bar Grip
42.5kg x 10 reps
60kg x 12 reps
80kg x 12 reps
90kg x 1039 reps

Lateral Raise (Dumbbell)
12.5kg x 12 reps
12.5kg x 12 reps
12.5kg x 11 reps

Seated Incline Curl (Dumbbell)
12.5kg x 15 reps
12.5kg x 15 reps

 

[ChasetheCase]

So shoulder flared up more, just back from the physio. Had enough keep trying to train around this. Turns out it's my AC joint. No horizontal/vertical pressing for the next 6 weeks. Have some external shoulder rotation movements to do before training, just need to replan my workouts now.

At least with the christmas break coming up it's going to be easier.

 

[Fletch Elliot]

So shoulder flared up more, just back from the physio. Had enough keep trying to train around this. Turns out it's my AC joint. No horizontal/vertical pressing for the next 6 weeks. Have some external shoulder rotation movements to do before training, just need to replan my workouts now.

At least with the christmas break coming up it's going to be easier.

Bugga mate, shoulder injuries are the worst. I've done my rotator cuff on both sides and it ended up being a blessing in disguise. Didn't learn on the first one but second time round I changed my pressing form and the shoulders have been good for a few years now.
Good luck with the new plan and recovery!

 

[ChasetheCase]

That's good to hear. I've had issues with my shoulder on and off for a while. Had almost 6 months off bench pressing and finally thought it was all good and same issue again. Maybe I'm rushing into training too fast which is causing it to inflame. Hating the fact that I had been stuck on 35kg dumbells for so long and just recently was able to move up. Going to go back to square one again. At least I know I can do it again. I really wanted to get back up to my old flat bench PB, purely an ego thing i suppose. I'd feel content erasing it from my programme and only ever doing DB presses moving forward. It just feels like one of the goals I have to reach.

 

[Fletch Elliot]

That's good to hear. I've had issues with my shoulder on and off for a while. Had almost 6 months off bench pressing and finally thought it was all good and same issue again. Maybe I'm rushing into training too fast which is causing it to inflame. Hating the fact that I had been stuck on 35kg dumbells for so long and just recently was able to move up. Going to go back to square one again. At least I know I can do it again. I really wanted to get back up to my old flat bench PB, purely an ego thing i suppose. I'd feel content erasing it from my programme and only ever doing DB presses moving forward. It just feels like one of the goals I have to reach.

6 months off is a good amount of time for it to heal, maybe too heavy too fast? I'm sure you'll get it sorted. As you said might be time to remove the flat bench and continue to set new DB incline PB's. Doesn't stoke the ego as much but good for your physique

 

[ChasetheCase]

True, all makes perfect sense not flatpressing, I think it's age thing. Get to the point where you're better than when you were in your twenties. Most annoying part is that i was making some good progress after my last injury and was on set to be back to my previous PBs by end of Jan. Ready for my next cycle. Will just have to use this time to maintain and cut instead. Probably a good thing, as I really don't like the idea of bukling when I'm around 13%.

Well today's training was a bit rushed, and really not well planned. I was supposed to have changed it up to allow to work around my shoulder. Just ended up stripping out press and dips, at least it gave me some time to do some extra cardio.

Really need to work out a completely new programme for the break as have far less equipment at home.

Squat (Barbell)
60kg x 5 reps
80kg x 5 reps
100kg x 3 reps
120kg x 6 reps
120kg x 6 reps
120kg x 8 reps

Lat Pulldown (Cable)
50kg x 15 reps
60kg x 15 reps
70kg x 10 reps

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

Seated Incline Curl (Dumbbell)
15kg x 12 reps
15kg x 12 reps
15kg x 12 reps

Elliptical Trainer
L8
1.1km - 14m

 

[ChasetheCase]

Week 1 - 0.5mg of Retatrutide, today's 7 day average is 87.2 kg. Realistic approximate bodyfat 13%.

 

[ChasetheCase]

I've been real slack and no way I was going to attempt squatting at home today. Currently 40.3c here, I'm going to cave and buy one of those 750mm fans from Bunnings. I've never wanted to buy one as the are horrendously noisy. But if it can cool me enough to train I can put up with the noise. Would love aircon, but the garage is too big so can't put a cheap split in.

Went to the local needle exchange and found out they were closed since yesterday until the 15th Jan. Feel sorry for the people who have addiction issues and no money. Ordered some 0.5ml 31g syringes off Amazon to make dosing the reta easier.

I spent 15 minutes just working on my round kicks, till I gave up due to the heat. My kicks are still so bad, I'm really not confident in fully torqueing my standing leg after my ACL surgery. I've only been sparring in the gym and just doing low kicks so that was ok. But didn't do any training sessions after the first one as was so embarssing attempting to kick the bag and pads. Good news though 15mins at home with no one watching and not giving a shit my kicks went from about 40% to 60%. Will keep this up over the holiday period and try and do it everyday.

 

[Skays]

So shoulder flared up more, just back from the physio. Had enough keep trying to train around this. Turns out it's my AC joint. No horizontal/vertical pressing for the next 6 weeks. Have some external shoulder rotation movements to do before training, just need to replan my workouts now.

At least with the christmas break coming up it's going to be easier.

That sucks man. At least the Xmas break will give you time to reset.

 

[ChasetheCase]

Thanks @Skays yeah a pain but at least good timing in regards to a low in training due to break.

Currently slacking in the gym at home.

 

[ChasetheCase]

Well the problem with working out at home. 1:20hr to not do much. I’m too distracted by cleaning and lubricating my equipment during sets.

But today I’m not in a rush, house to myself, my own music, my own chalk and can’t do a lot of my excercies due to my shoulder. So all in all good workout.

Bit worried about doing a back session today though as have 3m3 of hardwood mulch coming in two hours to carry up to top of garden.

Repping my AGW t-shirt to myself and my neighbours who keep looking in. Thanks @jay. XL is a great fit.

Romanian Deadlift (Barbell)
Set 1: 60 kg x 6 [Warm-up]
Set 2: 80 kg x 5 [Warm-up]
Set 3: 100 kg x 3 [Warm-up]
Set 4: 125 kg x 9
Set 5: 125 kg x 9

Verve - Seated Cable Row - Defecit
Set 1: 40 kg x 10
Set 2: 60 kg x 15
Set 3: 80 kg x 15
Set 4: 100 kg x 15

Chest Fly (Dumbbell)
Set 1: 7.5 kg x 15
Set 2: 10 kg x 20
Set 3: 12.5 kg x 20

Verve - Bicep Cable Curl
Set 1: 30 kg x 10
Set 2: 40 kg x 10
Set 3: 50 kg x 10

 

[ChasetheCase]

Well sadly training has been slack, but as expected. Hoping to get a good Sunday session in tomorrow.

Reta going well, have increased to 1mg and will go up to 2mg on Thursday. I know it takes around 4 weeks to peak. But also majority of sides are 3-5 days after injection and so far so good. So hoping I can continue the faster acceleration. I feel like I have some benefits coming already even at this low dose but guess that’s likely the placebo effect.

 

[ChasetheCase]

Sunday session didn't happen, kids on holidays and their arrangements conflicting with all of mine.

Really wasn't feeling it, think it's a mix of being a bit under the weather, not consintly training, calorie defecit, injury and the kids screaming at each other in the garage whilst I was training! A cacophony of mayhem.

Swapped out the flat press for incline dumbells due to my AC, kept it light, hopefully it's just enough to maintain, I'm too scared to push more and set myself further back. Feeling good for now.

Squats were just exhausting, that's what happens with two weeks off squatting plus the above.

Need to get some straps for my pulley tower and an adapter to split 1 to 2 so I can do behind back cable curls.

Off to a BBQ shortly, starting to feel the reta now consistenly and not feeling hungry after my protein shake.

Incline Bench Press (Dumbbell)
20kg x 10 reps
25kg x 15 reps
25kg x 15 reps

Squat (Barbell)
60kg x 6 reps
80kg x 5 reps
100kg x 12 reps
100kg x 12 reps
100kg x 12 reps

Verve - Lat Pull Down
40kg x 10 reps
60kg x 10 reps
80kg x 10 reps
100kg x 10 reps

Verve - Tricep Pushdown
40kg x 12 reps
45kg x 12 reps
50kg x 12 reps
55kg x 12 reps

Verve - Bicep Cable Curl
30kg x 12 reps
40kg x 12 reps
50kg x 12 reps


So as for weight, my 7 day average this morning was 86kg, so I've dropped exactly 1kg since starting reta two weeks ago. Problem is I don't know if this is fat loss, or glcogen/water weight from not training. Hopefully a 50:50 split.

 

[ozzyboy]

The 1kg drop in two weeks on reta is very likely a mix of water/glycogen and some fat, especially with reduced training volume ..nothing to stress about. Give it another couple of weeks with steadier sessions and you’ll get a clearer picture.

 

[ChasetheCase]

Thanks @ozzyboy yeah not great time timing with the change in variables, once training gets back to normal volume it'll be easier to tell.

7 day average: 85.47kg

Injection day today, 200mg test, and increased to 1.5mg reta. Still feel I'm likely in placebo terriority so look forward to next week when I'm on 2mg. No unwanted side effects as yet, but only three weeks in and know levels are still building. Watch this space.

Happy new year all.

 

[ozzyboy]

Too early to read much. Lock in training, let the dose settle and track the trend over the next few weeks, that’s when it’ll make sense.

 

[ChasetheCase]

Phew, that's the worst done, almost back to normal training now, well apart from a week off next week to look after the kids.

Took it nice and easy, gym was the busiest I've seen it, hopefully calms down in a few weeks.

7 day average 84.6kg. The weight loss was a big drop to start and now it's stabilising. Pretty confident that was just from the lack of training. Guess I'll see it go up or plateau for a bit now.

Incline Bench Press (Dumbbell)
20kg x 10 reps
25kg x 12 reps
25kg x 12 reps
30kg x 12 reps
30kg x 12 reps

Squat (Barbell)
60kg x 6 reps
80kg x 6 reps
100kg x 12 reps
120kg x 10 reps
120kg x 10 reps

Bicep Curl (Barbell)
25kg x 15 reps
25kg x 15 reps
25kg x 15 reps
25kg x 15 reps

Face Pull
12.5kg x 12 reps
17.5kg x 12 reps
25kg x 15 reps
28.75kg x 15 reps

 

[ChasetheCase]

Well my weight has started to stabilise after training, guess it's safe to say half the weight loss is just water and glcogen as expected from not training. Haven't really lossed any strength, a bit behind my last Christmas sessions but nothing unexpected. So very confident I haven't lost any muscle.

Reta dosing:
Week 68 - 0.5mg
Week 69 - 1.0mg
Week 70 - 1.5mg

Have a very slight nausea/stomach feeling so will keep at 1.5mg for another week or two. I know the levels haven't stabilised yet so I'm still building up. Once that feeling goes away I'll work up to 2mg. My idea was to hit the magic sweet spot of effectiveness at 4mg, but will stay lower if it's still working and I'm slowing losing fat.

My goal is to get visible abs for holiday mid next month, should have started a month earlier and I'd likely be there in time, but bloody Australian post to over a month to get it to me. Twice after arriving in Sydney it went to Melbourne and back.

 

[Fletch Elliot]

Well my weight has started to stabilise after training, guess it's safe to say half the weight loss is just water and glcogen as expected from not training. Haven't really lossed any strength, a bit behind my last Christmas sessions but nothing unexpected. So very confident I haven't lost any muscle.

Reta dosing:
Week 68 - 0.5mg
Week 69 - 1.0mg
Week 70 - 1.5mg

Have a very slight nausea/stomach feeling so will keep at 1.5mg for another week or two. I know the levels haven't stabilised yet so I'm still building up. Once that feeling goes away I'll work up to 2mg. My idea was to hit the magic sweet spot of effectiveness at 4mg, but will stay lower if it's still working and I'm slowing losing fat.

My goal is to get visible abs for holiday mid next month, should have started a month earlier and I'd likely be there in time, but bloody Australian post to over a month to get it to me. Twice after arriving in Sydney it went to Melbourne and back.

View attachment 7000

That's a decent drop in weight. Have you dropped cals as well or just added the reta?