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Author Topic: Carry on Regardless  (Read 10062 times)
Gazz
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Posts: 22


« on: August 14, 2016, 12:05:25 PM »

Hello

Time to start a journal.

Jon has very kindly accepted my application to contribute on the Natural Muscle board. I've been an avid follower of the board and particularly the journals section for a good few years and feel I kind of "know" many of you, mainly through your logs which I read with interest.

Generally love the "tone" of the the forums here, the supportive and informative nature of all who input, and barring the very rare spat, the positive and open minded attitudes.

Background: I'm 58 and a bit (the bit becomes more relevant as the years roll on), 5 ft 7 inches tall and weigh about just on 90Kg of muscle, bone and blubber (too little of the the former, too much of the latter). I'm a bit beat up with several joint issues which preclude certain movements or groups of movements which is frustrating beyond belief. I now have to work around my workarounds. I'll give some details of limitations as I log.

I've done some sort of sport all my life, usually in conjunction with some sort of weights. Never really trained weights specifically for physique or powerlifts (although I did get into powerlifting at a local level when I was much younger). Nowadays I would not call myself either strong, fit or built, but can probably hold my own with many of my peers in my age group. However, as always I look to improve and hopefully with some feedback from yourselves will continue to learn.

Training wise I've probably tried most styles over the years, but of late have had to be a bit more conservative in my approach to minimise joint stress.

Off to the gym now, so will post again later.

Gazz
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Nic
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« Reply #1 on: August 14, 2016, 12:43:08 PM »

Hi and welcome!  Smiley
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Gazz
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Posts: 22


« Reply #2 on: August 14, 2016, 06:35:24 PM »

Thanks for the welcome Nic.

Todays training.
Date   14/08/2016   

Upper 3      
Parallell Grip Pulldown   57 1/2 Kg
DB Lateral Raise   6 1/2   Kg
Parallel Seated Pulley Rows   57 1/2 Kg
Technogym Bench Press Machine   60 Kg
Cable Tricep Pressdown   50 Kg
Machine Preachers Curls   17 1/2 Kg

Gymboss Settng   45 seconds   

Current training block entails 6 sets of 6 reps with a constant weight and constant rest time. I am manipulating both weight increases and rest times to increase training density (Gironda ish). I simply set the gymboss timer to six sets and will begin each set at the top of the required period. So today I started each set at intervals of 45 seconds, which gives me about 25-30 seconds to do the exercise and 15-20 seconds rest (depending on exercise chosen, ROM etc). I rotate 3 different sets of exercises (workouts) for each bodypart.

Solid workout today with slight weight increases on last time, finished off with 6X6 on twisting hyperextns. Total workout time 35 minutes. Got a little pain in right shoulder from lateral raises, but nothing new.

Gazz

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Toby
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« Reply #3 on: August 15, 2016, 07:46:08 AM »

Hi there, welcome to the world of journals and good luck with reaching then exceeding the goals
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fhwill
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« Reply #4 on: August 15, 2016, 08:35:01 AM »

Welcome!  Smiley
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Gazz
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Posts: 22


« Reply #5 on: August 15, 2016, 08:35:07 PM »

Hi there, welcome to the world of journals and good luck with reaching then exceeding the goals
Many thanks Toby
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Gazz
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Posts: 22


« Reply #6 on: August 15, 2016, 08:36:35 PM »

Welcome!  Smiley
Hello and Many thanks
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SuperplexSteve
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« Reply #7 on: August 15, 2016, 10:30:58 PM »

Welcome Gazz!  Sounds like you have a solid plan in place.
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Badger
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« Reply #8 on: August 16, 2016, 05:41:15 AM »

Welcome Gazz, looking forward to following your progress!
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Gazz
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Posts: 22


« Reply #9 on: August 16, 2016, 06:33:10 PM »

Welcome Gazz, looking forward to following your progress!
Badger

Thanks so much for the warm welcome, greatly appreciated.

Gazz
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Gazz
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Posts: 22


« Reply #10 on: August 16, 2016, 07:14:15 PM »

Welcome Gazz!  Sounds like you have a solid plan in place.

Steve
Thanks for the welcome.

There is a plan in place.

My main goal is to keep my body healthy and pay particular attention to my joint health. I have have two ongoing issues which I guess I'm just going to have to live with and continue to workaround.

1. I have wear and tear issues on the sacro illiac joint which  preclude any type of deadllift, squat etc. I've had this for about 2 years plus and have had the usual injections etc, but to no avail. The pain is pretty much constant but the intensity varies depending on activity etc. Funnily enough keeping active and doing specific core exercises does help, so I keep going.

2. I have a slap tear in the right shoulder (a result of a motor bike accident 40 years ago, coupled with two further dislocations whilst playing football, and topped off with wide, deep weighted dips). I had three anchors put in place three years ago, but unfortunately the the joint basically came apart again after the stitches etc dissolved. The surgeon said that my age was against me from a healing point of view. In light of the fact that I looked after myself he offered to repeat the surgery, but I declined, my feeling being that if it didn't heal well first time because of my age, it would be unlikely to heal the second time of asking.

So I've spent a couple of years of trial and error finding my limitations. Surprisingly I am able to do many exercises, but hand spacings, grips etc have had to be adjusted. So for example I cannot now do flat bench press, but I can do flat close grip bench press and I can also do incline dumbell press, bring the bells very low to get a very substantial stretch. I can do overhead dumbell press, but no overhead barbell pressing, all very strange.

Anyway to goals: At 58 I've come to the conclusion that I'm unlikely to add any muscle ( I'm not doing TRT or anything like that: no doubt my levels will be non existent, but thats probably normal for my age). However I've also concluded that I can still improve by maintaining the muscle which I have (which is nothing compared to some of the physiques which some of you guys exhibit), and start slowly stripping adipose.

So my long term plan looks forward just under two years to my sixtieth (frightening) birthday. I plan to be at least 10Kg lighter, whilst hanging on to as much muscle mass as possible. I think as you get older it doesn't pay to carry too much weight anyway. I'm currently sitting at 89.7Kg. I would be overjoyed if I could display a six pack, a four pack would be good, a two pack acceptable and even a flat pack better than I am at the minute!

I train in cycles of eight weeks, the current cycle is due to end 24.9.16 and I plan to have dropped to 88.5 Kg by then. Diet has always been a let down for me so I hope to gain more knowledge on that from you guys.

Training wise, I'm training Gironda style for this cycle, looking to manipulate both rest times and weights to increase density of work performed. I was doing an upper/lower split, but about three weeks ago I stupidly went for a jog along the beach with my daughters puppy (I have not ran for two years plus due to my back issues). The result is an injury which feels like a medial tendon problem to the left knee. So at the minute its an upper/upper split as opposed to an upper/lower split. Problem is that injuries which you recover from in days when you're younger take weeks when your older, so it gets very frustrating especially when the mind is willing but the body thinks otherwise.

Anyway, enough rambling for now, I'm off to the gym.
Gazz
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Gazz
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Posts: 22


« Reply #11 on: August 17, 2016, 08:21:12 AM »

Last night's workout

16.8.16
Upper 1      
Paralell Technogym arc Pulldown   61 1/4   Kg
Technogym Para shoulder Press   36 1/4   Kg
Overhand Seated Rows                   57 1/2   Kg
Incline D/B Press                            24       Kg
Rope Pushdown                           41 1/4   Kg
Dumbell Curls                            11       Kg
All 6 sets of 6, constant weight
Gymboss Settng 45 seconds
   

Another very good workout: all weights up very slightly on last time. Finished off with seated leverage calf raise 6X6 at 25Kg and 6X6 Techngym crunches. So 48 sets in all done in 38 minutes. 45 seconds gymboss gives me about 5 to 6 deep breaths between sets, so puffing like a steam train.

Knee was very sore last night. According to step app I walked a total of 13Km throughout the day (mainly at work plus a long walk on the beach with daughters puppy). Off today so will rest it a bit.   

Gazz
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Gazz
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Posts: 22


« Reply #12 on: August 22, 2016, 06:22:33 AM »

Last Nights workout

21.8.16      
Upper 2      
Underhand Pulldown   60Kg
D/B Overhead Press   20Kg
Straight Arm Pulldown   26 1/4Kg
Technogym Pec Dec   50Kg
Close Grip Bench Press   70Kg
Pinwheel Curls   10Kg

All 6 sets of 6 reps constant weight   
Gymboss Settng 50 Seconds   

Solid workout again. Workout time 30 minutes. Down 5 seconds rest time (Gymboss setiing last time 55 secs) using same weight as last rotation for this workout. Finished off with 6X7 hyperextns. Just about at my limit on Pec Dec but will push on.

Lower body wise, knee is still very very painful. I'm waiting to see specialist, so may try a few calf raises & very light leg work today/tomorrow. will see how it goes.

Gazz
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Dan94
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« Reply #13 on: August 22, 2016, 10:00:47 AM »

Nice weight on the underhands. How do you find you get on with these? I've tried underhand before but it just felt awkward and felt more bicep's taking over than back so just use overhand all the time now
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Gazz
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Posts: 22


« Reply #14 on: August 22, 2016, 11:51:31 AM »

Nice weight on the underhands. How do you find you get on with these? I've tried underhand before but it just felt awkward and felt more bicep's taking over than back so just use overhand all the time now

Hi Dan

Touch wood the underhands are fine. I suffered from pretty bad golfers elbow which took several years to burn out. During that time I couldn't do any underhand work. Now though I'm good with underhands and they are very much part of my back arsenal. I don't really feel them on biceps, tend to concentrate on working the back muscle with a good "hold" at the chest on each rep. I don't use too much weight so don't need to lean back ridiculously in the way that I often see these performed. I use a 6X6 scheme at the minute with very short rest periods which again reduces the amount of weight required to do the job for me (with my history of injuries I'm all about joint protection).

Also I use a bar which is kind of the equivalent of a very slightly cambered EZ curl bar. Again this takes the strain off the joints (especially wrists), and allows me to concentate on the muscle being worked.

Hope this helps
Gazz
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