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Enforcer25's log


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This is my log to help track my fitness journey.  I'm 48 years old, a married father of two. I am a homebrewer, news junkie, love tech gadgets. I'm hoping to keep working out consistently. I haven't done too bad this year, but can definitely do better. The beginning of the year I was 265. Currently

6'4" 244.3 with a 43in midsection. I really want to reduce my midsection. I have been doing bodyweight exercises after finishing tactical barbell for 6 weeks. I have a bad knee and notice a few more aches as I get older, so I'm looking to modify my working out that will keep me consistent as well as make me feel better. Thank you for taking the time to read this.

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Today's workout 12-18-2017

 

5 minutes on the ellipitical

 

Bench press (lbs)

5x65,95,115,135,155

 

Deadlift(lbs)

4x115,155

3x195,225,245

 

Assisted pullup

3 with 15lb assist

3vwith 15lb assist

1xbw

 

10 pushups

 

stretching

Felt good after this workout. Stretching was something I never really did, now I'm trying to do this every workout.

 

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12-20-17 Workout

 

Dumbell press(lbs)

8x30,40,50,60

5x70

 

Seated row(lbs)

10x70,100,120,140

8x160

 

Pec deck(lbs)

10x70,85,100,115

 

Seated pulldown(lbs)

8x70,85,100

6x120

5x140

 

Single leg press(lbs)

2x8x45

 

Stretching

 

Working on my left knee, I have degenerative arthritis so I'm working it out slowly. My job has me up at 3:40 am and usually home around 4 pm, long day but always feel better after a workout. My goal is to get to the gym 3x a week. There was a Christmas party today and did ok, could have done better, but not going to beat myself up over it. 

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Took a day off yesterday, so today's workout 12-23-2017

 

Bench press(lbs)

5x65,95,115,135,155,175

 

Assisted pull-ups 

2x3 with 15lb assist

1 body weight

 

12 push ups

 

jump rope 1 minute

 

stretching

 

good workout today, worked 12 hrs so was up at 2:45 am, that sucks, tomorrow is 11 hr day and then off to the folks for Christmas Monday.

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Wow were my shoulders sore from yesterday, guessing did my pull-ups correctly. Did indoor rowing today and I think my technique is better as my arms weren't sore after rowing. This was a good workout, now I'm going to take down Christmas lights while there is a break in the weather.

 

Rowing

10 min 2324m

 

heavy bag 

4-3 minute rounds with 1-minute rest

 

2 minutes jump rope

 

stretching

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Arc Trainer

10 minutes .80 miles lvl 2. I like to run for two minutes and do the stairs for 1 minute and keep doing this for 10 minutes, if you are familiar with the arc trainer, I hope this makes sense.

 

Heavy bag

4x3 minute rounds with 1-minute rest. I just do different combinations, remove around the bag, throw some knees and elbows too.

 

Rowing 10:10 minutes 2317m  I was going to try and better 2324m in 10 minutes, however by 8 minutes, I was hoping to just finish the 10 minutes, :) 

 

Stretching

 

Felt great after my workout today. Really like stretching at the end and feel that it helps me.

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1-15-18

 

Bench press (lbs)

 

8x75,95

6x115,145,165

4x185

3x195,205

 

205 is not a PR, but I haven't put that weight up for a while. Felt good after lifting, not sore.

 

Deadlift(lbs)

4x115,155,185,215,235,265

1x305

 

I had no grip strength left, barely held on for the 1 rep.

 

Assisted pullup

3 with 15lb assist

3 with 15lb assist

2xbw

 

18 pushups

 

stretching

 

Felt very good after this workout.

 

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1-25-18

 

Dumbbell Press

8x30

6x40,45,50,55,60,65,70,75

 

Was going to try 80, but could barely get the weight up in my thighs and figured I'd get hurt trying to do this unassisted.

 

Pulldown

6x90,115,130,140,150

4x160

 

Pec Deck

6x90,110,120,130,145,160

 

Seated row

6x90,110,150,170,190

4x200

 

Stretching

 

Good workout all around, Feeling tired after the workout, but also feeling stronger in my lifts.

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