Quest for Fitness

Second week, 6th workout

Squats
60×5
60×5
85×5
105×3
130×2
155×3
155×3
155×3

Press (OHP)
45×5
45×5
45×5
60×3
70×2
90×3
90×3
90×3

Using RDLs as Hamstring stretches before the DL

Romanian Deadlift (RDL)
75×5
75×5
95×5

Deadlifts (conventional)
165×3
195×5

Second Week, 5th Workout

My left knee had been gripy and painful when descending stairs yesterday.  Took anti-inflammatories yesterday and today (Fish Oil and Tumeric).  By the time I did my evening workout, there was no discomfort.  We’ll see how it feels tomorrow.

Squats:
60×5
60×5
80×5
105×3
125 x 2
150 x 5;
150 x 3;
150 x 3

Bench: (performed as a decline bench to further avoid shoulder impingement issues)
45×5
45×5
65×5
85×5
105×2
125 x 3;
125 x 3;
125 x 3

Barbell Rows:
45×5
45×5
45×5
60×3
70×2
90 x 3;
90 x 3;
90 x 3

Since Whey protein is giving me congestion and wheezing when I use it (dairy allergy?), I tried some Egg-White protein this supposedly has complete essential amino acids.  Let me just say… the taste SUCKS!!!  Kinda like drinking scrambled eggs.  But, I’m not one to let that stop me from using it if it’s effective!

Squats
50×5
50×5
75×5
95×3
115×2
145×3
145×3
145×3

Video taped a couple of squat sets to correct/verify depth and mechanics.

Press (OHP)
45×5
45×5
50×5
60×3
70×2
85×3
85×3
85×3

Video taped a work set.

I started my Deadlifts too conservatively on the program, so tonight I made a big jump.

Again, I’m using RDLs as Hamstring stretches before the DL

Romanian Deadlift (RDL)
65×5
85×5
105×5

Video taped a RDL.

Deadlifts (conventional)
125×3
175×5

Tired and taxed when I finished even though my lifts are less than half of my PRs from 3 years ago.

First Week, 3rd Workout

Squats:
45×5
45×5
65×5
85×3
105 x 2
125 x 5;
125 x 3;
125 x 3

Bench:
45×5
45×5
65×5
85×5
100×2
120 x 3;
120 x 3;
120 x 3

Rows:
35×5
35×5
45×5
60×3
70×3
85 x 3;
85 x 3;
85 x 3

Approx. 80 minutes. This seems like a nice slow easy way to get my joints and tendons back into the game.

This is my second workout and seems like a painfully slow way to start, but I also want to bring my tendons and joints along at a pace that keeps me healthy.

The program I’m using is a scaled version of Starting Strength and Stronglifts (SS/SL).  I’m choosing reps of 3 on the main sets versus 5 until I start to acclimate.  Also, I’ve chosen BB Rows vs Power Cleans to get a more complete back workout since I sit a lot in “interior rotation”.  There will be those that will accuse me that “We’re not doing the program” (WNDTP).  My goals are slower and I’m off the couch, so buzz off!

Squats
45×5
75×3
110×3
120×3
120×3
120×3

Press (OHP)
45×5
50×5
60×3
70×2
75×3
75×3
75×3

As a stretch warmup for the deadlift work set, I want to use the RDL to stretch/strengthen my glutes and tight hamstrings.

Romanian Deadlift (RDL)
65×5
75×5
95×5
115×5

Deadlifts (conventional)
135×3

Simple. Short (70 minutes).

I turned 51 this week, and after a year of just being old, I figured it was high time to get off my whiney horse and climb back under the bar.  I reached this point due to the culmination of a few different convergences.  1) I’d spent a couple of recent weeks in Texas gorging on Fried and breaded foods that disagreed with me horribly, 2) I’d come home from Texas ill from a chest illness, 3) I took the opportunity to start a fast that worked out to be my longest to date (7 days).  After dropping 20 pounds fasting, I thought it was time to do what I’ve been wanting to do for some time, get back under the bar.

My goal is to keep it simple and make a very slow return.  I’m doing this by keeping the volume low (3×5 or 3×3 vs 5×5) until my muscles and tendons reacclimate to the stress.  Also I’m keeping the weight very low to begin with for similar reasons to the previous (in comparison to previous PRs in the past 5 years).  During the past couple of years, I’ve done a few 4 day fasts, so in addition to my exercise-inactivity, I may likely have lost additional muscle during the fasting.

The first workout consisted of a few basic lifts, Squats, Bench Press, Barbell Rows.  My vitals are 6′ 2″ and 220lbs.

Warmup not shown.

Squats: 120 x 5; 110 x 5; 110 x 5

Bench: 120 x 5; 110 x 5; 110 x 5

Rows: 60 x 5; 60 x 5; 60 x 5