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What are you training today? 2.0

This evening's workout started with a quick yoga and mobility session mainly upper body, then arms

Rope cable tricep pushdowns 60x13 RPx3

Chin grip lat pulldowns(bicep focused)180x9 last 2reps negatives to failure

Rope cable OH Tricep Ext 70x13 last rep negative to failure

Incline bench seated DB curls 20s x15 RPx5

Close grip push ups on DBs for greater ROM x15

DC style stretching after all sets
 
Pull day baby, this way I can push the doors that say pull.
I Hate Mondays Running GIF by Barstool Sports
 
Upper.

Cable lateral raise
Close grip lat pulldown
Seated machine row (pronated grip)
Chest supported row (neutral grip)
Incline press
Flat press
Cable fly
French press
Preacher curl

40 min cardio
 
This evening's workout started with a good yoga and mobility session then legs, triceps, and abs

Deficit Leg Press 560x8 RPx2, 490x11 last rep negative to failure

Straight bar cable tricep pushdowns 90x9 last rep negative to failure

Toes to bar x12

Straight bar cable tricep OH ext 100x17 last 2reps negatives to failure

Kneeling Ab wheel Rollouts x14

DC style stretching after all sets
 
Today's workout was quarter mile sprints, the first 2 were at ~85% max effort as warm ups. After recovering almost fully for 10min in ran a 3rd sprint and set a PR of 1:06
 
Push

Machine lateral raise
Incline press
Flat press
Seated shoulder press
Machine chest fly
Seated dips
OH tricep extension

40 min cardio
 
Today's the first day with a workout from a coach instead of bumping along in the dark on my own! After a couple years of base working out and like 10 months of focused effort with weights to get some of the basics down and strengthen all the associated stuff (tendons, etc.), I'm diving in with a coach, dedicated tracking and a different level of focus.

Of course, it's also on a day where I'm traveling and will be trying to get a solid leg day in at a hotel gym in the evening, while learning the new app and such, but gotta love a challenge.

Legs
Kettlebell goblet squat, Machine seated leg curl. 3x10 and 12 as a circuit
Hacksquat(or what ever the gym has that'll sub) and Dumbbell Rom. Deadlift. 3x8 and 10 as a circuit
Dumbbell walking squat and Machine seated leg ext. 3x10 and 15 as a circuit
Hyperextension Roman chair exts and Ab roller roll outs. 3x15 and 10
45' incline walking

Different from any workout I've programmed so am excited to see how this menu hurts!
LGF!!

McP
 
Meetketchup said:
@McPriimate A cross fit coach I'm guessing?
Click to expand...
Probably a joke I'm not getting (I find that most mentions of Crossfit involve a joke - and yet to find one that hasn't been at least funny if not even spot on). But not in this case - a bodybuilding coach (pro-card a few years ago) who started a gym and coaching business a few years back and now does a lot of work with people of advanced chronological status (40's-early 60's mainly, but a couple real old as dirt folks still pushing weights around). Has a great gym local to our city apartment and just a good dude who understands what I'm trying to do (add 15-20 pounds of lean mass over the next couple years, if I'm still able in my late 50's - but better late than never).

As for Crossfit for me, no interest really. I get why people like it, but it's not my kind of competition nor does it really fit what I'm trying to do (mass gain balanced with functional fitness for aging and hard core skiing)

Excited to see what's possible when it's not just me reading obsessively and tryna figure it out myself

McP
 
Wasn't a joke at all. I would never do that. Just a different style of training for bodybuilding that you usually don't see. That's all.

Might want to tamper that 15-20lbs of muscle at our advanced age, but I'm sure your coach mentioned that. :)

Wish you the best!!
 
Ha! Yeah, the mass target is aspirational for the next couple/few years before it starts to inexorably evaporate. I’d be happy with 10 net to be honest. I guess there are goals and there are goals lol. I’m just happy being at this BF% and weight and looking the best I’ve looked maybe ever (sad, but true - endurance “physiques” don’t turn many heads at the beach)

I agree it’s not the exercises I’d probably choose first off, but I think part of it is that he’s based this one off what’s likely in this hotel gym (some nice stuff but not complete). I think part of it is also him figuring out what I can/can’t do - first day and all and I won’t be able to work out with him in person until after the next few weeks of travel

But I swear if I start seeing burpees and AMRAPs ima switch my coach lol

And thanks for the encouragement!
McP


Sent from my iPhone using Tapatalk
 
McPriimate said:
I’d be happy with 10 net to be honest. I guess there are goals and there are goals lol.
Click to expand...
Nothing wrong with setting large goals but even 10 is not in play unless you've never trained and have great genetics. Juts trying to temper your goals, so you aren't disappointed with results. Adding a few pounds a year at your age would be HUGE.
 
McPriimate said:
Probably a joke I'm not getting (I find that most mentions of Crossfit involve a joke - and yet to find one that hasn't been at least funny if not even spot on). But not in this case - a bodybuilding coach (pro-card a few years ago) who started a gym and coaching business a few years back and now does a lot of work with people of advanced chronological status (40's-early 60's mainly, but a couple real old as dirt folks still pushing weights around). Has a great gym local to our city apartment and just a good dude who understands what I'm trying to do (add 15-20 pounds of lean mass over the next couple years, if I'm still able in my late 50's - but better late than never).

As for Crossfit for me, no interest really. I get why people like it, but it's not my kind of competition nor does it really fit what I'm trying to do (mass gain balanced with functional fitness for aging and hard core skiing)

Excited to see what's possible when it's not just me reading obsessively and tryna figure it out myself

McP
Click to expand...
Brother, how old are you?
 
All fair (and appreciated) points. I’m 56, so there’s a challenge right there. I am, however, almost completely new to resistance training. I’m at my former (read as “in my 40’s when I could still access beast mode”) endurance race weight now (161# and 5’8”). Current BF% is 10-12% by visual (other people’s estimate - I don’t have that eye) and 9.6% by dexa (for what that’s worth…). Just finished a 6 month cut, 2.5 month maintenance phase and am now finishing with a 2.5 month final cut through the summer. Roughly a 30 pound loss and almost all fat (started TRT and lifting through it, so got some recomp mixed in) so far. Look and feel great atm. Targeting 2-3 months of maintenance after that and into a couple years of gain/maintain/cut/repeat. Not sure what’s possible, tbh. Maybe I should start a log lol.

Really appreciate the feedback and “grounding.” I am not a genetic freak, by any means (well, at least not for muscle!) but am going to try to dial this in as best I can. Looking forward to the help and any gut checks y’all have for me along the way!

Thanks
McP


Sent from my iPhone using Tapatalk
 
Meetketchup said:
Nothing wrong with setting large goals but even 10 is not in play unless you've never trained and have great genetics. Juts trying to temper your goals, so you aren't disappointed with results. Adding a few pounds a year at your age would be HUGE.
Click to expand...
Coach. I’m 55 and I’m putting on 15-20# of freakin muscle damn it!!!! 😜

Hey, we all have to have goals. Lofty ones for sure. So, go bg or go home. Right? 🤣
 
UPPER Day

Today felt good. MYO reps on chest exercises. Great pump. Feeling great after a restful Father’s Day.

Smith Machine Close Grip Bench Press
3x13x110
1x11x110 - to failure on this last set.

Seated Preacher Curls
4x12x80

T-Bar Rows - Pronated Grip, Elbows Wide
2x8x135

HS Plate Loaded Incline Chest Press
2x10x70

Seated DB Overhead Chest Press
3x10x40

Chest Supported Machine Row - CG Elbow's Tight
2x11x235

Standing Cable Fly’s
2x14x43

Machine Lateral Raises
3x11x100

Abs: Machine Crunches
4x20x295

Cardio: Elliptical
35 min. + 2 minute cool down.
Avg. HR - 141 bpm
 
BigD9795 said:
Coach. I’m 55 and I’m putting on 15-20# of freakin muscle damn it!!!!

Hey, we all have to have goals. Lofty ones for sure. So, go bg or go home. Right?
Click to expand...

Fuck yeah, bro! Full fucking send!! lol

No, I get it. Honestly. I’m probably influenced by weight I carried productively in college playing rugby and in club hockey. But as suggested, that was a different person’s body. 185 and not fat (not ripped, for sure, but as a wing forward I could still run).

I would be incredibly happy to end up at 180# and 12% over three more years. That said, if I max out even at 170 and my current BF%, I’ll still look great naked! And be a better skier and healthier old dude than I would have otherwise.

So, it’s gonna be a few years before I know, but by New Year’s, I’m guessing I’ll know whether my three year number will be closer to 170 or 180. Does that sound about right (the part where I’ll have a sense after 4 months of calorie surplus and hard training and “TRT+” aka a gentle old dude mini-cycle - like upping test from 150mg/wk to 250 kind of thing for a few months, plus minus other goodies over the longer haul/years - hGH, mast, primo, etc)?

Feels directionally like I would have a sense by then but curious what y’all think. Won’t change the plan, just will help set expectations- which right now are just made up…

Dang, I’m posting too many things here that aren’t “what are you training today!” But I can’t not ask for the input lol. This is a great board.

Thanks
McP


Sent from my iPhone using Tapatalk
 
McPriimate said:
Fuck yeah, bro! Full fucking send!! lol

No, I get it. Honestly. I’m probably influenced by weight I carried productively in college playing rugby and in club hockey. But as suggested, that was a different person’s body. 185 and not fat (not ripped, for sure, but as a wing forward I could still run).

I would be incredibly happy to end up at 180# and 12% over three more years. That said, if I max out even at 170 and my current BF%, I’ll still look great naked! And be a better skier and healthier old dude than I would have otherwise.

So, it’s gonna be a few years before I know, but by New Year’s, I’m guessing I’ll know whether my three year number will be closer to 170 or 180. Does that sound about right (the part where I’ll have a sense after 4 months of calorie surplus and hard training and “TRT+” aka a gentle old dude mini-cycle - like upping test from 150mg/wk to 250 kind of thing for a few months, plus minus other goodies over the longer haul/years - hGH, mast, primo, etc)?

Feels directionally like I would have a sense by then but curious what y’all think. Won’t change the plan, just will help set expectations- which right now are just made up…

Dang, I’m posting too many things here that aren’t “what are you training today!” But I can’t not ask for the input lol. This is a great board.

Thanks
McP


Sent from my iPhone using Tapatalk
Click to expand...
None of us, including you have the answers to what you are asking. You will only now as you move along your journey and see how your body responds. All your questions should go towards you coach as that is his job. There is nothing worse than a client coming to their coach and saying so and so said, this, so and so said that. This confuses you and pisses off the coach because the coach has a plan specifically for you.

For example, I've been working with @BigD9795 for about 20 weeks and now have a very good idea how his body responds to most things and what is attainable and unattainable. The same will go for you and your coach. Just work your ass off, adhere to his protocol and let the chips fall where they may. What you plan on running in 2 or 3 years is just a waste of time. Just my 2 cents. :)
 
Meetketchup said:
None of us, including you have the answers to what you are asking. You will only now as you move along your journey and see how your body responds. All your questions should go towards you coach as that is his job. There is nothing worse than a client coming to their and saying so and so said, this, so and so said that. This confuses you and pisses off the coach because the coach has a plan specifically for you.

For example, I've been working with @BigD9795 for about 20 weeks and now have a very good idea how his body responds to most things and what is attainable and unattainable. The same will go for you and your coach. Just work your ass off, adhere to his protocol and let the chips fall where they may. What you plan on running in 2 or 3 years is just a waste of time. Just my 2 cents. :)
Click to expand...

Fair do’s. Thanks man. Heads down and grind


Sent from my iPhone using Tapatalk
 
Meetketchup said:
None of us, including you have the answers to what you are asking. You will only now as you move along your journey and see how your body responds. All your questions should go towards you coach as that is his job. There is nothing worse than a client coming to their coach and saying so and so said, this, so and so said that. This confuses you and pisses off the coach because the coach has a plan specifically for you.

For example, I've been working with @BigD9795 for about 20 weeks and now have a very good idea how his body responds to most things and what is attainable and unattainable. The same will go for you and your coach. Just work your ass off, adhere to his protocol and let the chips fall where they may. What you plan on running in 2 or 3 years is just a waste of time. Just my 2 cents. :)
Click to expand...
@Meetketchup , speaks the truth. Even when you have a hard time hearing it. Let your coach iron out the details and soak everything up and learn as much as you can. It’s amazing how little adjustments make big changes. This is the biggest thing I’ve learned. That and trust the process.

Oh yeah, and make sure to do plenty of research and let your coach know how smart you are after. They just love that shit. Make sure to start it out with Hey Coach, research says to do……………. This really makes your coach listen. 😜😜😜
 
Pull

Single arm lat pulldown
Seated machine row (pronated grip)
Chest supported row (neutral grip)
Wide grip lat pulldown
Rear delt fly
Face away cable curl
Straight bar cable curl

40 min cardio
 
Leg A

Lying Hamstring Curls
3x14x120

Leg Extensions
3x14x170

Hack Squats
3x15x270

Leg Press
3x12x450

Raised Front Foot DB Split Squats
2x14x50

Machine Hip Adductors
2x15x185

Seated Machine Calf Presses
3x14x450

Abs: Ab Crunch Machine
4x20x295

Cardio: Elliptical
35 Minutes + 2 minute cooldown
Avg. HR = 135 bpm
 

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