Honest Effort

North Coast Miller

Level 7 Valued Member
Form tweak on the Laterals made em just a skosh more difficult.

Jumprope 5 minutes

Saddlebag Squat 125lbs x20
Saddlebag Squat 220lbs x6
Saddlebag Squat 220lbs x8
Laterals 55lbs x10
Laterals 55lbs x7
Laterals 55lbs RestPause x 10/5

Hamstring Extensions 35lbs x8
Loaded PU 50lb x10
Hamstring Extensions 35lbs x8
Loaded PU 50lb x10
Hamstring Extensions 35lbs x10
Loaded PU 70lb/BW dropset x10/8



Cossack stretch
Lizard stretch
Tricep press 55lbs x8
Seated rotational stretch
Hamstring stretch
Tricep press 55lbs x14
 

North Coast Miller

Level 7 Valued Member
Jumprope 5 minutes

25seconds on, 35seconds off
Pec crossing low R,L
Pec crossing high, R,L
Straight leg anterior extension R,L
Bent leg anterior flexion R,L

Cross pull low R,L
Cross pull high R,L
Straight leg posterior extension R,L
Bent leg posterior flexion R,L

Lateral arm raise low R,L
Lateral arm raise high R,L
Doorway anterior push R,L
Doorway posterior push R,L

Crunches
cossack stretch to
lizard stretch
KB metronome
seated twist
hamstring stretch
crunches
 

North Coast Miller

Level 7 Valued Member
Jumprope HIIT - was able to ramp up to 66 beats/20 sec for about 3.5 beats/sec

5 minute warmup

12 repeats - 20sec on, 40 seconds off @ 3 beats/second

Side to side crunches
cossack stretch to
lizard stretch
Metronomes 40lb
seated twist
hamstring stretch
Side to side crunches
 
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North Coast Miller

Level 7 Valued Member
Still need to find an alternative load for hinge pattern or accept it and really push the reps.
Adding reps to the 1A row
Subb'd out curls for tri extensions - feeling residual soreness in my biceps that I believe is from so much static loading, time to let em breathe a little.

Warmup Jump rope 5 minutes

Good Mornings 100lb x20
Front loaders 55lbs x10
Good Mornings 100lb x20
Front loaders 55lbs x7
Good Mornings 100lb x20
Front loaders 55lbs R/P x10/5

Sissy Squat 55lbs x10
1A Rows 70lbs x12
Sissy Squat 55lbs x10
1A Rows 90lbs x6
Sissy Squat 55lbs x10
1A Rows 90/70 dropset x10/8


Cossack stretch
Lizard stretch
Biceps curl 55lbs x10
Seated rotational stretch
Hamstring stretch
Biceps curl 55lbs x8
 

North Coast Miller

Level 7 Valued Member
Second resistance session in a row per the Res, Iso, HIIT, Res, Res five day plan. These are tough.

Jumprope 5 minutes

Saddlebag Squat 125lbs x20
Laterals 55lbs x10
Saddlebag Squat 170lbs x10
Laterals 55lbs x5
Saddlebag Squat 170lbs x10
Laterals 55lbs x10

Hamstring Extensions 35lbs x8
Loaded PU 50lb x10
Hamstring Extensions 35lbs x`10
Loaded PU 50lb x10
Hamstring Extensions 35lbs x12
Loaded PU 70lb/BW dropset x10/5



Cossack stretch
Lizard stretch
Tricep press 55lbs x10
Seated rotational stretch
Hamstring stretch
Tricep press 55lbs x12
 

North Coast Miller

Level 7 Valued Member
First session in over a week, went back to some of the Hobo moves, whew they slap the tension on ya. Not sure if these are where I'm at currently, still feeling a little in the left elbow. Felt good overall, lost about 2 lbs on my vacation.

Warmup Jump rope 5 minutes

Good Mornings 100lb x20
Hobo pec 25lbs @5" x10
Good Mornings 100lb x20
Hobo pec 25lbs @10"/5" x8/5
Good Mornings 100lb x20


Sissy Squat 55lbs x10
Hobo Shovels 30lbs @5" x10
Sissy Squat 55lbs x10
Hobo Shovels 30lbs @10"/5" x10/5
Sissy Squat 55lbs x8



Cossack stretch
Lizard stretch
tricep press 55lbs x10
Seated rotational stretch
Hamstring stretch
tricep press 55lbs x10
 

North Coast Miller

Level 7 Valued Member
15 minutes jump rope with the brute, 1.25 lb jumprope with 3/8" Manila rope.

When I was in my early 30s, 20 minutes of these with no break were a daily staple, I made 15 with a minute break every 5, but still about what I expected for coming back to it.
 

North Coast Miller

Level 7 Valued Member
Jumprope 5 minutes

Saddlebag Squat 125lbs x20
Laterals 55lbs x8
Saddlebag Squat 170lbs x10
Laterals 55lbs rest/pause x8/4/4/4
Saddlebag Squat 170lbs x15


Hamstring Extensions 35lbs x10
Loaded PU 55lb x10
Hamstring Extensions 35lbs x10
Loaded PU rest pause 55lb x10/4/4/4
Hamstring Extensions 35lbs x10



Cossack stretch
Lizard stretch
Bicep curl 55lbs x10
Seated rotational stretch
Hamstring stretch
Bicep cirl 55lbs x10
 

North Coast Miller

Level 7 Valued Member
@WhatWouldHulkDo

I've been trying to put on weight, made 5lbs of 10 planned. Lost that 5 despite eating rich dinners. Must have burned too many calories jumping in the surf...

On the plus side I've taken my belt in a notch compared to the same weight (190lbs) prior to starting my "bulk".
 

WhatWouldHulkDo

Level 6 Valued Member
@WhatWouldHulkDo

I've been trying to put on weight, made 5lbs of 10 planned. Lost that 5 despite eating rich dinners. Must have burned too many calories jumping in the surf...

On the plus side I've taken my belt in a notch compared to the same weight (190lbs) prior to starting my "bulk".
Ha, another problem I've never had - I could put on 10# just walking past a pecan pie :D

Not the good kind of bulk, of course. But I spent most of my twenties weighing in the range 260-280#. My body seems to get comfortable there, if I let it be - wont go much lower without focus on what I'm eating, but wont go much higher either, even if I'm eating poorly. Some kind of metabolic muscle memory or something.

I'm in the high 230s now, trying to push it down under 230. Doing the whole tracking calories thing. It sucks, but it does work... eventually.
 

North Coast Miller

Level 7 Valued Member
Ha, another problem I've never had - I could put on 10# just walking past a pecan pie :D

Not the good kind of bulk, of course. But I spent most of my twenties weighing in the range 260-280#. My body seems to get comfortable there, if I let it be - wont go much lower without focus on what I'm eating, but wont go much higher either, even if I'm eating poorly. Some kind of metabolic muscle memory or something.

I'm in the high 230s now, trying to push it down under 230. Doing the whole tracking calories thing. It sucks, but it does work... eventually.

I'm in the opposite boat currently, tracking calories and trying to gain lean weight slowly.

At 195 I'm about as heavy as I've every been, but the other times I was this heavy I felt it, waist was tight, constant fight to get enough calories down. This time around I feel lighter than usual, which I take as a good sign.

My theory is if I can hold it at 195 or so for a couple of months I'll be able to push for the final 5 lbs over the Winter.
 

North Coast Miller

Level 7 Valued Member
Warmup Jump rope 5 minutes

Good Mornings 100lb x20
Front loaders 55lbs x10
Good Mornings 100lb x20
Front loaders 55lbs x6 (Lean back)
Good Mornings 100lb x20
Front loaders 55lbs MDS (mechanical drop set) x7/3

Hamstring extensions 35lbs x10
1A Rows 70lbs x12
Hamstring extensions 35lbs x10
1A Rows 90lbs x8
Hamstring extensions 35lbs x10
1A Rows 90/70 dropset x5/6


Cossack stretch
Lizard stretch
Tricep press 55lbs x10
Seated rotational stretch
Hamstring stretch
Tricep press 55lbs x10
 

North Coast Miller

Level 7 Valued Member
Last three workouts, changing my squat and hinge around to increase loading - unilateral versions for both. Also subb'd out Upright rows for laterals and OHP for front loaders - was feeling a lot of strain on tendons at the forearms.

Loaded pushups feels fantastic - built myself a new pushup board since my son has appropriated my old one.

Warmup:
5 minutes jump rope
Single leg Good Morning (rear leg elevated) 70lbs x 10
Alternating close grip sandbag OHP 55lbs x10
Single leg Good Morning (rear leg elevated) 100lbs x 10
Alternating close grip sandbag OHP 70lbs x5
Single leg Good Morning (rear leg elevated) 100lbs x 12
Alternating close grip sandbag OHP 70/55lbs x 8/3 dropset

Sissy Squat 55lbs x8
Rows 1H 70lbs x 10
Sissy Squat 55lbs x8
Rows 1H 70lbs x 10
Sissy Squat 55lbs x8
Rows 1H 90/70/55lbs dropset x 6/6/6

Cossack stretch
Lizard stretch
Tricep press 55lbs x10
Seated rotational stretch
Hamstring stretch
Tricep press 55lbs x20

Next:
Jumprope 5 minutes

Single leg Squat from box 55lbs x10
Upright Rows 55lbs x10
Single leg Squat from box 55lbs x10
Upright Rows 55lbs x10
Single leg Squat from box70lbs x10/5/4 rest/pause
Upright Rows 55lbs x15/8/8 Rest/pause



Hamstring Extensions 35lbs x10
Loaded PU 55lb x10
Hamstring Extensions 35lbs x10
Loaded PU 55lb x10
Hamstring Extensions 35lbs x10
Loaded PU 70lb x10/3/3 Rest/pause

Cossack stretch
Lizard stretch
Bicep curl 55lbs x6
Seated rotational stretch
Hamstring stretch
Bicep cirl 55lbs x8


Yesterdays:
5 minutes jump rope
Single leg Good Morning (rear leg elevated) 55lbs x 15
Alternating close grip sandbag OHP 55lbs x10
Single leg Good Morning (rear leg elevated) 70lbs x 10
Alternating close grip sandbag OHP 70lbs x6
Single leg Good Morning (rear leg elevated)70lbs x 12
Alternating close grip sandbag OHP 70/55lbs x 7/4 dropset

Sissy Squat 55lbs x8
Rows 1H 70lbs x 10
Sissy Squat 55lbs x6
Rows 1H 70lbs x 8
Sissy Squat 55lbs x10
Rows 1H 90/70/55lbs dropset x 4/8/8

Tricep press 55lbs x10
Cossack stretch
Lizard stretch
Side to side crunches 20 (80)
Seated rotational stretch
Hamstring stretch
Tricep press 55lbs x10
 
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North Coast Miller

Level 7 Valued Member
Single leg squats feel great.

Loaded PUs with the 70lb bag = approx 225, hit for 13 reps is a new high and felt great, probably could have gotten one more...

Upright rows I've been doing since I was a teenager, but haven't consistently done them in a rotation in years (20+). I do them with a slight forward lean. Considering my other shoulder issues they feel great. I'm slowly morphing my workouts back into Bro-land. Next thing I'll be doing "leg day", "chest day" etc.


Jumprope 5 minutes

Single leg Squat from box 55lbs x10
Upright Rows 55lbs x10
Single leg Squat from box 55lbs x10
Upright Rows 70lbs x5
Single leg Squat from box70lbs x15
Upright Rows 70/55lbs x10/7 dropset



Hamstring Extensions 35lbs x8
Loaded PU 55lb x10
Hamstring Extensions 35lbs x8
Loaded PU 70lb x5
Hamstring Extensions 35lbs x12
Loaded PU 70lb x13/4/3 Rest/pause

Bicep curl 55lbs x6
Cossack stretch
Lizard stretch
Abs
Seated rotational stretch
Hamstring stretch
Bicep curl 55lbs x8
 

North Coast Miller

Level 7 Valued Member
5 minutes jump rope
Single leg Good Morning (rear leg elevated) 55lbs x 12
Alternating close grip sandbag OHP 55lbs x10
Single leg Good Morning (rear leg elevated) 70lbs x 10
Alternating close grip sandbag OHP 70lbs x6
Single leg Good Morning (rear leg elevated)90lbs x 10
Alternating close grip sandbag OHP 70/55lbs x 10/3 dropset

Sissy Squat 55lbs x10
Rows 1H 70lbs x 10
Sissy Squat 55lbs x10
Rows 1H 70lbs x 10
Sissy Squat 55lbs x10
Rows 1H 90/70/55lbs dropset x 6/5/8

Tricep press 55lbs x10
Cossack stretch
Lizard stretch
Side to side crunches 20 (80)
Seated rotational stretch
Hamstring stretch
Tricep press 55lbs x15
 
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