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Wednesday
Elliptical series endurance day
2 min warmup
16 mins straight jog started at rpe of 5 and after 4 mins increase 1 rpe level
2 min cool down

Lifted
Kickbacks 3x15 20lb D/B
Tricep press 2x15 20lb D/B
Good mornings 1×10 95lb, 1×10 115lb, 1x10 135lb
Shrugs 1x20 115, 1x20 135lb 1x20 145lb
Bentrow 1x15 95lb, 1x15 115lb, 1x10 135lb
Deadlift 1x10 135lbs, 2x20 145lbs

Bone collector did what you said increased weight lol. I had been most my reps at 95 or 105 on every thing and kickbacks on 10lb D/B. With the increase weight i think i maybe sore tomorrow 😅

Also arms 💪 are tuning up well.
33069
 

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Friday
Body feeling sore today after my 4th day back to work only lifted tonight

Shrugs 2x20 115lbs
Hammer curls 2x15
Arnold press 2x10
Bicep curls 2x12
Military press 2x10
Bent fly 2x15
 
I just realized last night that my hips haven't been aching at all for the last month or so. I had reluctantly given up running years ago because of arthritis in my hips and big toes. The pain has just shifted to my shoulders after I started a daily regimen of dead tree cutting, so purely from an exercise standpoint it may be time to shift in a new direction. Unfortunately, the trees need to go before they burn, and there is no one else to do the work.
 
RICMIC said:
I just realized last night that my hips haven't been aching at all for the last month or so. I had reluctantly given up running years ago because of arthritis in my hips and big toes. The pain has just shifted to my shoulders after I started a daily regimen of dead tree cutting, so purely from an exercise standpoint it may be time to shift in a new direction. Unfortunately, the trees need to go before they burn, and there is no one else to do the work.
Click to expand...

Hang in there buddy. Slow as she goes
 
5 mi Shakeout run in the boost up the weekly mileage. I had a new weekly mileage PR. 52 miles for the week. Not bad for a retired powerlifting and bodybuilding LOL
 
RICMIC said:
I just realized last night that my hips haven't been aching at all for the last month or so. I had reluctantly given up running years ago because of arthritis in my hips and big toes. The pain has just shifted to my shoulders after I started a daily regimen of dead tree cutting, so purely from an exercise standpoint it may be time to shift in a new direction. Unfortunately, the trees need to go before they burn, and there is no one else to do the work.
Click to expand...
Slow and steady on those trees that arent going anywhere.
 
marcusvdk said:
Slow and steady on those trees that arent going anywhere.
Click to expand...
That's why I'm limiting myself to only a couple hours per day and only 3-4 days per week. I am finishing some plaques for some friends for the deer shack and when I free up the shop space and clean up all the sawdust I may have to start working the weights again. My guns used to be bigger than Mike Tyson's when we were both in our prime, but not no more...…
 
am i the only one going thru the motions with workouts this time of year?
it seems like december is my regroup month. yes i workout, but not the same intensity.
 
tim said:
am i the only one going thru the motions with workouts this time of year?
it seems like december is my regroup month. yes i workout, but not the same intensity.
Click to expand...

I was pushing hard all year. After my marathon and trip to WY, I came back to recover and then got into the habit of going thru the motions.
Got my head right last week. Back after it now.
 
Monday
30 mins recumbent bike 11.13 miles

Lifts
Bench 1x15 115lb, 1x12 145lb, 1x6 165lbs
Shrugs 1x20 115lb, 1x20 145lb 1x15 165lb
Bicep curls 3x15
Reverse curls 3x12
Pushups 3x10
 
started lifting again...
have been exercising consistently a few years now, running climbing hockey....

started bench, rows, military, pull downs/pull ups, squats etc....

surprised how weak my bench etc... is! I'm also starting slow.... not looking to pull/tear anything after such a long time away from lifting....
pretty confident I'll get it back, but geez,
 
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