The Post-Long COVID Lifting Journey of a Middle-Aged Man. LOL

[Send0]

10/7. Chest
BB Press: 14,11,8,8 @ 125
DB Press: 10,9,8 @ 35
Incline Press: 9,9,8,7 @ 95
DB Flys: 15,12,10,9 @ 15

No need for both bb press and db press, they're the same exercise. I would recommend replacing one of them with another exercise; such as chest dips performed right after incline press.

 

[Bim]

No need for both bb press and db press, they're the same exercise. I would recommend replacing one of them with another exercise; such as chest dips performed right after incline press.

My workouts are limited to my bench, so no dips for me. I'm also not strong enough for them yet. Would a DB decline press work for a different angle?

 

[Send0]

My workouts are limited to my bench, so no dips for me. I'm also not strong enough for them yet. Would a DB decline press work for a different angle?

You can, but I'm not sure it's necessary if all you have is a bench. I would say flip the order or db bench and bb bench, go heavier on dumbbell bench press, and use close grip for barbell bench press. Id skip the decline entirely, as it can be a pain and safety risk to setup at home.

The order is probably use is DB bench press, incline bench press, close grip barbell bench press, and DB flys

 

[Send0]

You can, but I'm not sure it's necessary if all you have is a bench. I would say flip the order or db bench and bb bench, go heavier on dumbbell bench press, and use close grip for barbell bench press. Id skip the decline entirely, as it can be a pain and safety risk to setup at home.

The order is probably use is DB bench press, incline bench press, close grip barbell bench press, and DB flys

The order I'd probably use is DB bench press, incline bench press, close grip barbell bench press, and DB flys

 

[Bim]

The order I'd probably use is DB bench press, incline bench press, close grip barbell bench press, and DB flys

Why close grip bench press for chest? I do those on arm day for my triceps. I should note that I'm using the dreaded "bro split".
Also, appreciate the input. I'm definitely new and learning all the time.

 

[Send0]

Why close grip bench press for chest? I do those on arm day for my triceps. I should note that I'm using the dreaded "bro split".
Also, appreciate the input. I'm definitely new and learning all the time.

Because it hits chest as well as tricep. You can try DB pull overs, but this can be easy to mess up by targeting more lats than chest if you're not paying attention.

I'm not a fan of the bro split. I try to hit my muscle groups 2x per week (PPL + U/L); 6 exercises per session. I hit biceps and triceps on push day, calves on back day, and shoulders on leg day. The reason I do it that way is because those muscles remain fresh when doing them on days where they are not primary or secondary movers for main compound movements. This lets me get more work in person week, while still having a good amount of rest.

If you like what you're doing then just disregard my input. Just be ready to change it up when your progress eventually stalls for a while.

 

[Bim]

Because it hits chest as well as tricep. You can try DB pull overs, but this can be easy to mess up by targeting more lats than chest if you're not paying attention.

I'm not a fan of the bro split. I try to hit my muscle groups 2x per week (PPL + U/L); 6 exercises per session. I hit biceps and triceps on push day, calves on back day, and shoulders on leg day. The reason I do it that way is because those muscles remain fresh when doing them on days where they are not primary or secondary movers for main compound movements. This lets me get more work in person week, while still having a good amount of rest.

If you like what you're doing then just disregard my input. Just be ready to change it up when your progress eventually stalls for a while.

Dude, I'm all about input. I'm always learning. I trained everything twice a week for a while, but I just didn't have the steam for it. I'm 44, and I've been struggling with fatigue issues for years (getting my test checked at my next annual appointment). I just didn't grow at all doing everything twice a week.
I did a similar split to you, and by the time I was done with legs, I had so much less strength for my shoulders. I WISH I had the steam for training everything twice a week. I know for sure that bro split is less than optimal.
Right now, I'm steadily upping the weight and not exhausted. But I'm all about switching things up when they get stale. HOPEFULLY my test will be low (weird to hope for I know), and it will be the fix for may severe lack of stamina. That would be awesome because then I could get some results from optimal lifting.
Again, I'm always up for learning, so I appreciate the input, man. For real.

 

[Send0]

LI just didn't grow at all doing everything twice a week.
I did a similar split to you, and by the time I was done with legs, I had so much less strength for my shoulders. I WISH I had the steam for training everything twice a week. I know for sure that bro split is less than optimal.

I used to say similar things starting out. Turned out my training was wrong, and I didn't take feedback the way I should have (id always change something or add something extra)

You'll figure out what works best for you. Bro split is okay for beginners, but I doubt you'll stick to it permanently. Everyone I've seen use the bro split eventually moves on to a better program when they inevitably stall, and don't usually go back to the bro split after that either.

Good luck.

 

[Bim]

I used to say similar things starting out. Turned out my training was wrong, and I didn't take feedback the way I should have (id always change something or add something extra)

You'll figure out what works best for you. Bro split is okay for beginners, but I doubt you'll stick to it permanently. Everyone I've seen use the bro split eventually moves on to a better program when they inevitably stall, and don't usually go back to the bro split after that either.

Good luck.

Do you mind if I post an example of what I was doing when I was doing 2x a week here for you to look at? I'm definitely not hard-headed about this stuff.

 

[Send0]

Do you mind if I post an example of what I was doing when I was doing 2x a week here for you to look at? I'm definitely not hard-headed about this stuff.

Sure, I might be able to tell why it was you were not able to grow. If possible, post the typical weight and reps you'd do for each major compound lift. That will help me better dissect things.

If you don't remember the weights/rep you were pushing then that's fine, I'll make due with whatever training outline you post up.

 

[Bim]

Sure, I might be able to tell why it was you were not able to grow. If possible, post the typical weight and reps you'd do for each major compound lift. That will help me better dissect things.

If you don't remember the weights/rep you were pushing then that's fine, I'll make due with whatever training outline you post up.

My, dude. I got spreadsheets. LOL. I'm probably way too OCD, but it comes in handy. Sweet man. Thanks!

 

[Send0]

My, dude. I got spreadsheets. LOL. I'm probably way too OCD, but it comes in handy. Sweet man. Thanks!

OCD is a good thing when it comes to this hobby.

I'll check the forum again later this evening or tomorrow morning. Cheers!

 

[Bim]

OCD is a good thing when it comes to this hobby.

I'll check the forum again later this evening or tomorrow morning. Cheers!

Here's an example.
Day 1: Back/Biceps
BB Row: 8,7,6,6 @ 120
WG Pulldown: 10,10,8,8 @ 100
Rear Laterals: 23,22,20 @ 15
BB Curl: 10,9,8,7 @ 55
Hammer Curl: 18,15,13 @ 17. 5

Day 2: Chest/Triceps
Flat Press: 8,7,6,5 @ 145
DB Fly: 20,18,15,14 @ 17.5
CG Bench: 8,7,6,4 @ 95
Tricep Pushdown: 16,16,15,14 @ 50

Day 3: Legs/Side Delts
Squats: 6,6,6,5 @ 55
Leg Extensions: 25,24,20 @ 30
RDL: 6,6,5 @ 200
Military Press: 8,7,6,6 @ 85
Side Laterals: 15,13,20 @ 12.5

Day 4: Back Biceps
Rack Pull: 8,8,8,7 @ 245
DB Row: 20,18 @ 35
CG Pulldown: 12,10 @ 100
Rear Laterals: 22,20,20 @ 15
BB Curl: 10,10,8 @ 55
Hammer Curl: 20,16,14 @ 17.5

Day 5: Chest/Triceps
Flat Press: 9,8,7,5 @ 145
DB Fly: 22,20,14,13 @ 17.5
CG Bench: 8,6,6,6 @ 95
Tricep Pushdown: 18,17,15,15 @ 50

Day 6: Legs/Side Delts
Squats: 7,6,6,5 @ 55
Leg Extensions: 25,24,22 @ 30
RDL: 7,7,6 @ 200
Military Press: 8,8,7,7 @ 85
Side Laterals: 16,15,12 @ 12.5

What I don't understand is how I do more volume per body part bro-splitting in the week, but I feel 1 million percent less gassed at all times throughout the day than I did when I was doing something like above.
Thanks for the feedback earlier and taking the time to look at this, man!

 

[Send0]

Here's an example.
Day 1: Back/Biceps
BB Row: 8,7,6,6 @ 120
WG Pulldown: 10,10,8,8 @ 100
Rear Laterals: 23,22,20 @ 15
BB Curl: 10,9,8,7 @ 55
Hammer Curl: 18,15,13 @ 17. 5

Day 2: Chest/Triceps
Flat Press: 8,7,6,5 @ 145
DB Fly: 20,18,15,14 @ 17.5
CG Bench: 8,7,6,4 @ 95
Tricep Pushdown: 16,16,15,14 @ 50

Day 3: Legs/Side Delts
Squats: 6,6,6,5 @ 55
Leg Extensions: 25,24,20 @ 30
RDL: 6,6,5 @ 200
Military Press: 8,7,6,6 @ 85
Side Laterals: 15,13,20 @ 12.5

Day 4: Back Biceps
Rack Pull: 8,8,8,7 @ 245
DB Row: 20,18 @ 35
CG Pulldown: 12,10 @ 100
Rear Laterals: 22,20,20 @ 15
BB Curl: 10,10,8 @ 55
Hammer Curl: 20,16,14 @ 17.5

Day 5: Chest/Triceps
Flat Press: 9,8,7,5 @ 145
DB Fly: 22,20,14,13 @ 17.5
CG Bench: 8,6,6,6 @ 95
Tricep Pushdown: 18,17,15,15 @ 50

Day 6: Legs/Side Delts
Squats: 7,6,6,5 @ 55
Leg Extensions: 25,24,22 @ 30
RDL: 7,7,6 @ 200
Military Press: 8,8,7,7 @ 85
Side Laterals: 16,15,12 @ 12.5

What I don't understand is how I do more volume per body part bro-splitting in the week, but I feel 1 million percent less gassed at all times throughout the day than I did when I was doing something like above.
Thanks for the feedback earlier and taking the time to look at this, man!

1. What did your diet look like on the program in regards to calories as well as P/C/F?
2. Do you track your sleep as well, if so what is the average number of hours you got each night under the old program?
3. I'm guessing you have some problems with your legs or something? Do you have an injury that prevents you from pushing more weight, or is it just that you're not strong with legs?

I have some thoughts as to why your current program feels better to you, but I'll save that feedback for when I respond again later tonight or tomorrow morning.

 

[Bim]

1. What did your diet look like on the program in regards to calories as well as P/C/F?
2. Do you track your sleep as well, if so what is the average number of hours you got each night under the old program?
3. I'm guessing you have some problems with your legs or something? Do you have an injury that prevents you from pushing more weight, or is it just that you're not strong with legs?

I have some thoughts as to why your current program feels better to you, but I'll save that feedback for when I respond again later tonight or tomorrow morning.

Back then, I was at maintenance calories. Probably a little over maintenance because I found out later I had used the wrong method and was also measuring rice improperly. P/C/F was generally somewhere around 180/20/300.
I get a solid 7 to 8 hours of sleep a night.
Man, these legs... I don't know, man. They are weak. The numbers I posted for those squats were so hard to get. My squat form is decent enough, and I feel the movement in my quads and glutes. I go ass to grass, but the weight just won't go up. I even get a good pump.
It's so weird, too. I assumed I would have STRONG legs after being obese for years and years. It seems like lugging around 320 pounds all day everyday would make for some strong legs. At least I never have to train calves, though! LOL

 

[Bim]

10/8/24. Back.
BB Row: 14,12,10,10 @ 95
WG Row: 14,12,10,10 @ 85
CG Row: 12,10,10 @ 85
DB Row: 14,12,11,10 @ 40
DB Pullover: 13,13,11,11 @ 20

 

[Bim]

10/9/24. Shoulders
Arnold Press: 12,10,10,8 @ 30
DB Shoulder Press: 13,12,10,9 @ 25
Lateral Raises: 20,18,16,15 @ 10
Rear Delt Flys: 25,22,22,20 @ 12.15
DB Shrugs: 13,12,12,10 @ 45

Regarding the DB shrugs, I do a variation that targets the mid and lower traps more than the upper. I haven't found a name for it on Google yet, but I'm sure it exists. I lean forward at about a 45-degree angle and shrug upward, pinching my shoulder blades together. I can feel it in all parts of the traps, but it hits the mid and low traps hard. Bonus: It also works my erectors.

 

[Bim]

10/10/24. Arms
CG Bench: 12,11,11,11 @ 80
JM Press: 14,11,11,10 @ 35
EZ Bar Tricep Extension: 12,10,10,10 @ 30
EZ Bar Curl: 13,12,10,9 @ 50
Hammer Curl: 12,11,10,9 @ 22.5

 

[IronSoul]

Hey brother just seeing your log. I haven't been around for a while but I am back now. I love the member log section. I'll be following along your journey and will help any way that I can. Hate to hear how much covid set you back. What are your current stats for height and weight, and the goals you have in mind for now?

 

[Bim]

Hey brother just seeing your log. I haven't been around for a while but I am back now. I love the member log section. I'll be following along your journey and will help any way that I can. Hate to hear how much covid set you back. What are your current stats for height and weight, and the goals you have in mind for now?

Thanks, man. I'm new, so I never knew you were gone! LOL.
I'm 5' 10 1/2" and between 180 and 183 on any given day.
Honestly, right now my goal is to just keep making forward progress after COVID. But eventually, I need to cut again and get more of this weight off.
I need to post a picture, but unlike a lot of you guys in here, I'm a SOFT 180. After being a top weight of 315 to 320 pounds, 180 feels pretty damn good, but I'm about to dial in hard and down to at least 170, ideally.