Run OldFatboy Run(again)

dinorebel

5 min walk
30 min run
5 min walk

same again Friday then the 5k on Sunday

dinorebel

Had to miss Fridays run but went ahead with the race today.
Did it in 35mins 15 secs which is faster than I was expecting and could of been a couple of minutes faster if the wind had dropped a bit.

dinorebel

Having a few days off now over Christmas will be starting lifting as well as running next week.

dinorebel

So my Christmas break lasted a bit longer than I meant it to but back at it today.
No drink for Jan and am aiming to lose 20lbs by the end of Feb.

5 min treadmill run.
Seated Triceps Extension 3x5x20kg.
Bench Press 5x5x50kg.
Chest fly machine 2x5x60kg,3x5x50kg.
Lat Pulldown Machine Medium width grip 3x5x50kg.Wide grip 2x5x40kg.

10 min swim.

Been a long time since I've done any lifting and actually intended to squat today but rack was busy so I
did a sort of bits and pieces routine.

dinorebel

15 minute swim

Squats
1x5xbar
3x5x40kg
2x5x50kg

Leg Extensions
5x5x40kg

Leg Curls
5x5x45kg

Hanging Leg Raises
5x8

Arm curls
Some


Another day of seeing what I can and cant do weight wise I have a problem with my shoulder that limits
what I can lift.Am hoping to start a form of starting strength next week with a few adjustments ie no lifting above my head.

cmat

i think ur bloodly brilliant. great log. getting myself ready for training 5k this sunday @15 stone. will make notes from your log and repeat. best of luck with weights.

dinorebel

Meant to put in that the weight has crept back up over Christmas to 229lbs 16.3 stone the hope is to lose 35lbs by the end of April .Am logging all food and exercise on Myfitnesspal.

irish gent

Your brilliant well done it's making me think now that , I have hope at my age 54 to train lol.

beauf

I find it very motivating to follow these threads. Fair play and thanks for posting.

dinorebel

10 mins rowing machine

Seated Triceps Extension
5x5x20kg.

Bent over row
5x5x60kg.

Chest fly machine
2x5x40kg,
3x5x45kg.

Bench Press
2x5x40kg.

Lat Pulldown Machine
Narrow grip 2x5x45kg
Medium width grip 2x5x45kg.
Wide grip 2x5x45kg.

Shrugs
1x8x32kg
1x8x36kg

10 min swim.

Legs are sore from the squats yesterday which apparently is a good thing.

dinorebel

Wanted to use squat rack but was busy again a couple of years ago you could spend weeks without seeing anyone using it.

5 mins rowing machine

Leg Extensions
5x5x45kg

Leg Curls
5x5x50kg

Hanging Leg Raises
5x8

Leg Press
1x10x130kg
2x5x140kg
2x5x150kg

no substitute for squatting but will have to do for now.

10 min swim

Will be weighing myself tomorrow hoping to be a few pounds down but am not worried if I'm not
as I can put it down to doing the weights as the diet has been really good so far

No alcohol
Consistent 5/600 calorie deficit each day
No white bread.
Brown rice/Sweet potatoes instead of spuds
Limited cheese(I'm addicted)
No coke/fanta ect


Will try and put more structure to the workouts next week this week was all about seeing what I can or cant do.

dinorebel

I want to say thanks to the people thanking my posts or commenting themselves saying they find it motivating your comments and thanks are great motivation for me(as is looking good and living longer lol)

dinorebel

Just a 30 min swim Friday and am not going to bother weighing myself till Monday.
Hoping to fit in some squats today.

dinorebel

5 min warm up on rowing machine.

Squats
1x5xBar
1x5x40kg
1x5x50kg
5x5x60kg

10 min swim.

Short workout today may have a day off tomorrow as I'm feeling the effects of the last week.

dinorebel

Lost 5.1lbs in the week which was fairly unexpected.

dinorebel

Back to it tonight after just a small run on Monday so far this week.

Squats
1x5xbar
1x5x30kg
1x5x40kg
1x5x50kg
1x5x60kg
1x5x65kg
1x5x70kg
1x5x80kg

Leg Extensions
5x10x30kg

Leg Curls
3x10x40kg

Calf Raise
1x8x40kg
1x8x50kg

Leg Press
3x10x110kg

20 lengths (500m) swim.

dinorebel

10 mins rowing machine

Seated Triceps Extension
5x8x20kg.

Bent Over Row
5x8x60kg

Shoulder Press
5x8x30kg.

Chest fly machine
2x5x40kg,
3x5x45kg.


Lat Pulldown Machine
Narrow grip 1x5x50kg
Medium width grip 1x5x50kg.
Wide grip 3x5x50kg.

Arm Curls
some

Shrugs
1x8x40kg
1x8x44kg

10 min swim.

dinorebel

3k run
10 min swim

just because I can.(never thought I would be able to say that)

dinorebel

10 min run

Squats
1x5xbar
1x5x40kg
1x5x50kg
1x5x60kg
1x5x70kg
1x5x80kg

Leg Extensions
3x5x40kg
3x5x50kg

Leg Curls
3x5x35kg
2x5x40kg

Leg Press
3x5x150kg

dinorebel

Triceps Extension
5x5x20kg.

Bent Over Row
5x5x60kg

Shoulder Press
5x5x20kg.

Chest fly machine
3x5x60kg.

Bench Press
5x5x40kg

Lat Pulldown Machine
Medium width grip 4x5x50kg.
Narrow grip 3x5x45kg.

Arm Curls
some

Hanging Leg Raises
3x10
1x15
1x20

Cable Crossover
5x5 forgot what weight

Dialed down the weight on the bench and shoulder press as have been feeling some pain in my left shoulder.

dinorebel

Squats
1x5xbar
2x5x40kg
2x5x50kg
2x5x60kg
2x5x70kg
1x5x80kg
1x5x90kg

Leg Extensions
5x5x45kg

Leg Curls
3x5x45kg
2x5x50kg

Leg Press
2x5x110kg
2x5x150kg

Went for a swim after but found myself dragging dead legs up and down the pool.

dinorebel

Triceps Extension
5x5x20kg.

Shoulder Press
5x5x30kg.

Chest fly machine
2x5x50kg
3x5x60kg.

Bench Press
5x5x40kg

Lat Pulldown Machine
Wide grip 2x5x50kg
Medium width grip 2x5x50kg.
Narrow grip 2x5x50kg.

Arm Curls
some

Hanging Leg Raises
5x15

Cable Crossover
5x5 forgot what weight

Shrugs
1x10x22kg
1x10x24
1x10x26

dinorebel

Forgot to add that I weighed myself on Weds and am now at 101.1kg last time I was under 100 was 8 or 9 years ago so hopefully next week will see that milestone passed.Am now down 3.2kg since 05/01/15.

dinorebel

Squats

1x5x50kg
1x5x60kg
1x5x70kg
2x5x80kg
2x5x90kg
1x3x100kg

No rest between sets

1st body weight squat for 3 years

Barbell Row
5x5x50kg

Deadlift
1x5x70kg

Just a tester on the deadlift will up the weight week by week.

A quick session today had to ferry kids about.

dinorebel

Shoulder Press
5x8x30kg.

Chest fly machine
2x5x40kg,
3x5x45kg.

Lat Pulldown Machine
Narrow grip 3x5x50kg
Medium grip 3x5x50kg.
Wide grip 3x5x50kg.

Arm Curls
some

Shrugs
1x8x48kg
2x8x52kg

Tricep pulldown
6x5x22.5kg

Chin ups
2x5

Hanging Leg Raises
1x15
4x20

dinorebel

Squats
1x5xbar
1x5x50kg
1x5x70kg
1x5x90kg
1x3x100kg
1x1x110kg

Leg Extensions
5x10x30kg

Leg Curls
3x10x40kg



20 min swim.

Heaviest squat in years pretty pleased with that.

dinorebel

Thought I would go for something different tonight so

Deadlift
1x5x50kg
1x5x70kg
2x5x90kg
1x5x100kg

Haven't DL'd for a few years(apart from 1 set the other day) will try adding 10kg a week and see how it goes my pb was 150.


Barbell Row
1x5x40
1x5x60
3x5x70


Lat Pulldown Machine
Narrow grip 2x5x55kg
Medium grip 2x5x55kg.
Wide grip 2x5x50kg.

Posted this in another thread without reply so will try it here.

Have started weight training again after a few years away from it problem is I have Shoulder Impingement Syndrome which means I cant bench or shoulder press at any decent weight if anyone has any ideas for alternative lifts for the shoulder and chest which don't use that pressing movement it would be great.

dinorebel

5 mins warm up on rowing machine

Squats
2x5xbar
1x5x50kg
1x3x70kg
1x2x90kg
3x5x100kg

Leg Extensions
5x5x40kg
5x5x50kg

Leg Curls
5x5x45kg


10 min swim.

dinorebel

Deadlift
1x5x70kg
1x5x90kg
1x3x110kg
1x5x130kg



Barbell Row
2x5xbar
1x5x40
5x5x60



Lat Pulldown Machine
Narrow grip 2x5x55kg
Medium grip 2x5x55kg.
Wide grip 2x5x50kg.

Tricep pulldown
5x5x22.5kg

dinorebel

Squats
2x5xbar 1 set paused
2x5x40kg 1 set paused
2x5x50kg 1 set paused
5x5x70kg 3 sets paused

3 sec pause(anymore would of left me in a blubbering heap)

Leg Extensions
5x5x30
5x5x45

Leg Curls
5x5x40kg
5x5x45

Leg Press
3x5x150kg