Enforcer25 Posted December 18, 2017 Report Share Posted December 18, 2017 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. 1 Quote Battle log My Character Link to comment
Enforcer25 Posted December 18, 2017 Author Report Share Posted December 18, 2017 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. Quote Battle log My Character Link to comment
Enforcer25 Posted December 19, 2017 Author Report Share Posted December 19, 2017 Today's workout 12-19-2017 Heavy bag 3x3 minute rounds 1min rest between rounds Battle ropes 30 sec, 30 sec rest x3 Rowing set timer for 5 min, rest when I reach 500m 516m 2:02 518m 2:02 stretching Not sore after this workout, I think the stretching is helping. Quote Battle log My Character Link to comment
Enforcer25 Posted December 21, 2017 Author Report Share Posted December 21, 2017 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. Quote Battle log My Character Link to comment
Enforcer25 Posted December 22, 2017 Author Report Share Posted December 22, 2017 Workout 12-21-2017 Heavy bag 4x 3 minutes rounds 1-minute rest between each round. Rowing 517m 1:48 minutes 1023m 4:23 minutes My legs felt so heavy after this, will see how I feel tomorrow at work. stretching 1 Quote Battle log My Character Link to comment
Enforcer25 Posted December 24, 2017 Author Report Share Posted December 24, 2017 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. Quote Battle log My Character Link to comment
Enforcer25 Posted December 25, 2017 Author Report Share Posted December 25, 2017 Merry Christmas everyone, no workout today. Still 43" midsection but down to 243, I'll take that and the bad eating is done after today. 1 Quote Battle log My Character Link to comment
Enforcer25 Posted December 28, 2017 Author Report Share Posted December 28, 2017 12-27-17 Cold outside Dumbbell press(lbs) 8x30,35,40,45 6x55,60,65,70 Seated pulldown 6x70 8x85 6x100,120,140 Pec Deck 8x85 6x100,115,130 Seated row 8x85 6x100,120,140,160 Stretching. Great workout, felt really good, get the heavy bag tomorrow. Quote Battle log My Character Link to comment
Enforcer25 Posted December 28, 2017 Author Report Share Posted December 28, 2017 Workout 12-28-2017 Elliptical 5 minutes Heavy bag 4x 3-minute rounds, 1-minute rest in between Rowing 520m 1:49 527m 2:06 I was worn out after that, did some stretching and called it a day. Quote Battle log My Character Link to comment
Enforcer25 Posted December 29, 2017 Author Report Share Posted December 29, 2017 Nothing spectacular today. Looking forward to my 4-week challenge. Bench press(lbs) 5x65 6x95 5x115,135 3x165,185 Single leg press 10x45,55,65 Assisted pull up 2x3 with 15lb assist 1xbw Jump rope Quote Battle log My Character Link to comment
Enforcer25 Posted January 2, 2018 Author Report Share Posted January 2, 2018 When I got up to go to the gym it was -11 F, so I let the truck warm up and went to the gym. Bench press (lbs) 6x5x65,95,115,145,165,185 Deadlift 2x5x155,185 3x3x235,245,265 Assisted pullup 2x3x15lb assist 1xbw 14 pushups Stretching Was a good way to start the day, now to take care of a few things around the house. Quote Battle log My Character Link to comment
Enforcer25 Posted January 5, 2018 Author Report Share Posted January 5, 2018 1-3-18 Dumbbell press (lbs) 6x35,40,45,50,55,60,65,70 Seated row 8x85 6x100,120,140,160,180 Pec Deck 6x85,100,115,130,140 Pulldown 8x80 6x100,130,150 Stretching Good overall workout, liking my routine so far, will stick with it until I get bored. Quote Battle log My Character Link to comment
Enforcer25 Posted January 6, 2018 Author Report Share Posted January 6, 2018 1-5-18 Rowing 5minutes 1194 meters Heavy bag, 4-3 minute rounds 1minute rest. Stretching Good workout, not as long as usual, but that is good. Quote Battle log My Character Link to comment
Enforcer25 Posted January 8, 2018 Author Report Share Posted January 8, 2018 Workout 1-8-18 today Bench press (lbs) 8x75,105 5x125,145,165,185 Deadlift 5x155,245,275 4x295 Assisted pushup 3 reps with 15lb assist 3 reps with 15lb assist 2xbw pushup 16 stretching Was a good workout, like to get it out of the way in the morning on my off days, feel like I'm more productive the rest of the day. Quote Battle log My Character Link to comment
Enforcer25 Posted January 9, 2018 Author Report Share Posted January 9, 2018 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 Quote Battle log My Character Link to comment
Enforcer25 Posted January 12, 2018 Author Report Share Posted January 12, 2018 1-11-18 Dumbbell press 6x40,45,50,55,60,65,70,75 Pulldown 8x90,105,125,145 Pec Deck 8x85,100,115,130 Seated Row 8x85,100,120,140,160,180 Stretching Great workout, tomorrow is my Friday and off this weekend. Quote Battle log My Character Link to comment
Enforcer25 Posted January 13, 2018 Author Report Share Posted January 13, 2018 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. Quote Battle log My Character Link to comment
Enforcer25 Posted January 13, 2018 Author Report Share Posted January 13, 2018 Got done early with the robotics competition my daughter was in so got a workout in. Decided to go light and up the reps to 10 for my bench. Bench press (lbs) 10,65,75,85,95,105,115,125,135 Front delt pulldown 10x25,40 Assisted pullup 3x 15lb assist 3x15lb assist 1xbw 16 pushups Stretching Quote Battle log My Character Link to comment
Enforcer25 Posted January 15, 2018 Author Report Share Posted January 15, 2018 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. Quote Battle log My Character Link to comment
Enforcer25 Posted January 17, 2018 Author Report Share Posted January 17, 2018 1-16-18 Ellipitical .94 miles 10 minutes, level 2 Jump rope 1:30 Heavy bag 4x3 minute rounds 1-minute rest 10 bodyweight squats Rowing 1:57 519m rest 3 minutes 2:06 529m Stretching Quote Battle log My Character Link to comment
Enforcer25 Posted January 19, 2018 Author Report Share Posted January 19, 2018 1-18-18 Dumbbell press (lbs) 10x25,30,35,40,45,50,45,35,30,25 Pulldown 10x55,60,70,75,80,90,100,105,85,75 Pec Deck 10x55,60,75,85,90,100,105,115,120,130 Seated Row 10x55,60,70,75,85,90,100,105,120,125 Tired after this, but felt strong, shoulder bothered me a little towards the end. Quote Battle log My Character Link to comment
Enforcer25 Posted January 19, 2018 Author Report Share Posted January 19, 2018 1-19-2018 Arc trainer .95 miles lvl 3 12 minutes Heavy bag 4-3 minutes rounds 1-minute rest Jump rope 1:30 Stretching Quote Battle log My Character Link to comment
Enforcer25 Posted January 22, 2018 Author Report Share Posted January 22, 2018 1-22-18 Bench Press (lbs) 9x80 8x110,130,155 6x175 5x195 3x210 struggled with the last 2 Deadlift 6x115,155,185 5x225 4x255 3x285 2x305 Assisted pullup 4 with 15lb assist 3 with 15lb assist 3 with 15lb assist 1xbw 20 pushups Stretching Quote Battle log My Character Link to comment
Enforcer25 Posted January 23, 2018 Author Report Share Posted January 23, 2018 1-23-18 Elliptical 1.02 miles level 2 10 minutes Rowing 10:05 2362m Jump rope 2 minutes Stretching Was tired today, didn't work on the heavy bag today, giving my shoulders a rest. Glad I went today. Quote Battle log My Character Link to comment
Enforcer25 Posted January 26, 2018 Author Report Share Posted January 26, 2018 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. Quote Battle log My Character Link to comment
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