They look like big, good, strong hands, don't they?

[biggerben692000]

Noted! Thank you!

@snake knows what he's talking about but everyone is different. Nothing works like bent over rows(for me). Underhand grip never did it for me. I think it brought my biceps into things too much. Overhand grip and arch your back while bringing the bar to your belly button. No need to go to heavy especially if its a new movement for you. Concentrate on breathing and squeezing at the top and hold for a 2 count and then control the weight as you lower it and then right into the next rep.

You can do barbell rows on your 1st back day and then switch to cables on your next back day. If you're in a gym I really like Hammer Strength machines for back and chest.

 

[Wizbang]

Upper/Lower 08/10/2024

1/2 mile fast walk warm up BPM 116-120

Pec Deck 1x10 80lbs, 1x5 150lbs, 1x5 170lbs

Convergent Chest Press 1x10 50lbs, 2x5 105lbs

Preacher Curls EZ bar 1x10 40lbs, 2x5 70lbs

Standard Dip (Assisted) 1x10 80lbs, 2x5 160lbs

Lat Pulldown Seated 1x10 70lbs, 1x5 105lbs, 1x5 130lbs

Low Cable Row 1x10 70lbs, 2x5 100lbs

Hack Squat 105lbs 1x10, 135lbs 2x5

Felt good and strong, pausing longer and working to control weight better. This week I will try @biggerben692000 Bent over rows

 

[Wizbang]

Upper/Lower 08/13/2024

1/2 mile fast walk warm up BPM 116-120

Convergent Chest Press 1x10 60lbs, 2x5 110lbs

Lat Pulldown Seated 1x10 60lbs, 1x5 100lbs, 1x5 135lbs

Underhand Pulldown 1x10 50lbs, 1x10 90 (pre-exhaust for Bis)

Pec Deck 1x10 85lbs, 1x5 155lbs, 1x5 175lbs

Standard Dip (Assisted) 1x10 80lbs, 1x5 170lbs, 1x5 Bodyweight (179ish)

Preacher Curls EZ bar 1x10 40lbs, 1x5 70lbsx 1x3 70lbs - Failure

Bent Barbell Row 1x10 70lbs, 2x5 100lbs

Hack Squat 105lbs 1x10, 135lbs 2x5

Changed up the order of the workout to try to give some things rests more as I dial things in a bit better. Felt good, felt strong, only failed on biceps after pre exhausting them. More to come, 7k steps so far 10 target.

 

[Wizbang]

Upper/Lower 08/17/2024

1/2 mile fast walk warm up BPM 116-120

Convergent Chest Press 1x10 65lbs, 2x5 115lbs

Underhand Pulldown 1x10 50lbs, 1x10 90 (pre-exhaust for Bis)

Lat Pulldown Seated 1x10 65lbs, 1x5 105lbs, 1x5 140lbs

Pec Deck 1x10 90lbs, 1x5 160lbs, 1x5 150lbs (After 160 chest felt pretty spent)

Standard Dip (Assisted) 1x10 80lbs, 2x5 Bodyweight 178lbs

Preacher Curls EZ bar 1x10 40lbs, 2x5 55lbs (biceps exhausted)

Bent Barbell Row 1x10 70lbs, 2x5 100lbs

Hack Squat 105lbs 1x10, 135lbs 1x5, 155lbs 1x5

Good overall, felt kind of beat this AM so probably just mindset or bad rest. Chatting with 2 of the trainers at the gym they have suggested I try to go up in bodyweight to fill out my skin a bit better, it has certainly been in my mind now that I'm 50+lbs down, maybe I could shoot for maintaining approximate bf and head up to 200lbs bodyweight? I would want to do it while maintaining all my health markers so low and slow with as much focus on lean tissue as possible. What do you all think?

 

[Yano]

Upper/Lower 08/17/2024

1/2 mile fast walk warm up BPM 116-120

Convergent Chest Press 1x10 65lbs, 2x5 115lbs

Underhand Pulldown 1x10 50lbs, 1x10 90 (pre-exhaust for Bis)

Lat Pulldown Seated 1x10 65lbs, 1x5 105lbs, 1x5 140lbs

Pec Deck 1x10 90lbs, 1x5 160lbs, 1x5 150lbs (After 160 chest felt pretty spent)

Standard Dip (Assisted) 1x10 80lbs, 2x5 Bodyweight 178lbs

Preacher Curls EZ bar 1x10 40lbs, 2x5 55lbs (biceps exhausted)

Bent Barbell Row 1x10 70lbs, 2x5 100lbs

Hack Squat 105lbs 1x10, 135lbs 1x5, 155lbs 1x5

Good overall, felt kind of beat this AM so probably just mindset or bad rest. Chatting with 2 of the trainers at the gym they have suggested I try to go up in bodyweight to fill out my skin a bit better, it has certainly been in my mind now that I'm 50+lbs down, maybe I could shoot for maintaining approximate bf and head up to 200lbs bodyweight? I would want to do it while maintaining all my health markers so low and slow with as much focus on lean tissue as possible. What do you all think?

Post carb clarity is a real thing ,,, as we diet down sometimes you wake up feeling excited , anxious , you have way more energy for the time of day you should have , ketones baby.

That also can be a sign that you might be in a deficit a bit too long , its one of the indicators of dietary stress.

What ive learned to do is instead of cycling my carbs every week on the same day , I wait for that feeling to hit me , then the next day I refeed. I was refeeding every week when in reality according to my body I need to do it every 10 to 12 days.

 

[Wizbang]

trying to take your own photo is not easy. I have no idea what I am doing, but here is halfassed backshot.

@Yano said it can't be that bad.

 

[Yano]

trying to take your own photo is not easy. I have no idea what I am doing, but here is halfassed backshot.

@Yano said it can't be that bad.

its not that bad man , you lost a ton of weight , your a bit skinny fat but you can see your back is growing and you got some definition starting ,, good job dude !

 

[eazy]

easy

use the 10 second timer on your phone or hold the remote and press the button

 

[Wizbang]

use the 10 second timer on your phone or hold the remote and press the button

View attachment 52858

Thanks @eazy !

 

[Wizbang]

Upper/Lower 08/21/2024

1/2 mile fast walk warm up BPM 116-120

Convergent Chest Press 1x10 65lbs, 2x5 120lbs

Underhand Pulldown 1x10 50lbs, 1x10 90 (pre-exhaust for Bis)

Lat Pulldown Seated 1x10 70lbs, 1x5 110lbs, 1x5 145lbs

Pec Deck 1x10 100lbs, 1x5 160lbs, 1x3 165lbs

Standard Dip (Assisted) 1x10 80lbs, 2x5 Bodyweight 177lbs

Preacher Curls EZ bar 3x10 40lbs

Bent Barbell Row 1x10 70lbs, 2x5 105lbs

Hack Squat 105lbs 1x10, 155 2x5

Adjusting to a new schedule, pretty beat the last couple days so took longer than I would have liked to get back to the gym but here we are, no excuses.

Todays weight 177lbs
Todays steps so far: 8,822, goal is 10k no sweat.

Thanks everyone for all the tips and support.

 

[Wizbang]

Upper/Lower 08/25/2024

1/2 mile fast walk warm up BPM 116-120

Convergent Chest Press 1x10 60lbs, 1x5 100lbs, 1x5 130lbs

Underhand Pulldown 1x10 50lbs, 1x10 90 (pre-exhaust for Bis)

Lat Pulldown Seated 1x10 70lbs, 1x10 100lbs

Pec Deck 1x10 70lbs, 2x5 100lbs

Standard Dip (Assisted) 1x10 80lbs, 2x5 Bodyweight 175lbs

Preacher Curls EZ bar 1x10 40lbsx 2x5 70lbs

Low Cable Row 1x10 70lbs, 1x10 100lbs

Hack Squat 105lbs 1x10, 155lbs 1x5, 175lbs 1x5

Still cranking. New PR for Hack, now doing bodyweight!

Weight this AM: 175.8lbs

 

[Wizbang]

Upper/Lower 09/02/2024

1/2 mile fast walk warm up BPM 116-120

Convergent Chest Press 1x10 65lbs, 1x5 105lbs, 1x4 135lbs

Underhand Pulldown 1x10 50lbs, 1x10 90 (pre-exhaust for Bis)

Lat Pulldown Seated 1x10 80lbs, 1x5 120lbs, 1x5 140

Pec Deck 1x10 90lbs, 1x5 120, 1x5 140lbs

Standard Dip (Assisted) 1x10 80lbs, 2x5 Bodyweight

Preacher Curls EZ bar 1x10 40lbs, 2x5 55lbs

Low Cable Row 1x10 80lbs, 2x5 120lbs

Hack Squat 105lbs 1x10, 155lbs 1x5, 165lbs 1x5

Kind of middle of the road, adjusting to a new schedule has been tough (work/life balance) so trying to get my rear in the gym when I can. This too shall pass and at least I got in there and got some weight moved.

 

[JeffGoldblumLips]

Upper/Lower 09/02/2024

1/2 mile fast walk warm up BPM 116-120

Convergent Chest Press 1x10 65lbs, 1x5 105lbs, 1x4 135lbs

Underhand Pulldown 1x10 50lbs, 1x10 90 (pre-exhaust for Bis)

Lat Pulldown Seated 1x10 80lbs, 1x5 120lbs, 1x5 140

Pec Deck 1x10 90lbs, 1x5 120, 1x5 140lbs

Standard Dip (Assisted) 1x10 80lbs, 2x5 Bodyweight

Preacher Curls EZ bar 1x10 40lbs, 2x5 55lbs

Low Cable Row 1x10 80lbs, 2x5 120lbs

Hack Squat 105lbs 1x10, 155lbs 1x5, 165lbs 1x5

Kind of middle of the road, adjusting to a new schedule has been tough (work/life balance) so trying to get my rear in the gym when I can. This too shall pass and at least I got in there and got some weight moved.

We lift pretty much the same weight.

 

[eazy]

adjusting to a new schedule has been tough

have you trained in the last two weeks?

 

[Wizbang]

have you trained in the last two weeks?

I unfortunately got Covid for 10 days and had a very rough time, first time in 4 years, today however, I was back at it!

Upper/Lower 09/22/2024

1/2 mile fast walk warm up BPM 116-120
Pec Deck 1x10 100lbs, 1x8 125, 1x5 140lbs
Lat Pulldown Seated 1x10 80lbs, 1x5 125lbs, 1x5 140
Preacher Curls EZ bar 2x10 40lbs
Convergent Chest Press 1x10 50lbs, 2x5 80lbs
Low Cable Row 1x10 80lbs, 2x5 100lbs
Dip (Seated) 1x10 50lbs, 2x5 100lbs
Hack Squat 105lbs 1x10, 155lbs 2x5

Overall I've lost a little strength but I should be able to rebound pretty quickly, post Covid I weighed in at 169.9lbs but right now it seems to be in quite a bit of flux.

 

[Wizbang]

Upper/Lower 09/26/2024

1/2 mile fast walk warm up BPM 116-120
Pec Deck 1x10 80lbs, 1x5 100, 1x5 120lbs
Lat Pulldown Seated 1x10 80lbs, 2x5 100lbs
Preacher Curls EZ bar 2x10 45lbs
Convergent Chest Press 1x10 65lbs, 2x5 85lbs
Low Cable Row 1x10 80lbs, 1x5 100lbs, 120lbs 1x5
Dip (Seated) 1x10 50lbs, 1x5 100lbs, 1x5 135lbs
Hack Squat 105lbs 1x10, 155lbs 1x5

Feel pretty worn out today, still have a lingering cough and its definitely still impacting, overall a crap workout in my mind, I moved weight around but heart wasn't in it. Not sleeping well, maintaining my diet and just need some time.

 

[Wizbang]

Upper/Lower 10/1/2024

1/2 mile fast walk warm up BPM 116-120
Pec Deck 1x10 65lbs, 1x5 100, 1x5 125lbs
Lat Pulldown Seated 1x10 50lbs, 1x5 90lbs, 1x5 140lbs
Preacher Curls EZ bar 1x10 40lbsx 2x5 65lbs
Convergent Chest Press 1x10 50lbs, 1x5 100lbs, 1x5 120lbs
Low Cable Row 1x10 80lbs, 1x5 100lbs, 1x5 120lbs
Dip (Seated) 1x10 50lbs, 1x5 120lbs, 1x5 145lbs
Hack Squat 105lbs 1x10, 155lbs 2x5

Still feeling pretty worn, lungs are not in the best shape, having to use an inhaler intermittently....but moved some weight around. Trying to dig out.

 

[Wizbang]

10/5/2024 (beginning of an A/B rotation)

5 min cardio warmup
Lying/Seated Leg Curls 50x10, 75x5, 100x5
Hack Squats 105lbs x 10, 155x5, 165x5
Incline Press 45lbs x10, 95x5, 115x5
Seated Low Row 70lbs x10, 100x5, 130x5
Seated Dips 80lbs x10, 120x5, 140x5
Lat Pulldowns 80lbs x10, 100 2x5
EZ Bar Curls 30lbs x10, 50 2x5

Trying out an A/B strategy laid out by @CJ. Felt pretty good, getting past the COVID sides, weight feels good, testing out weights on some of the new exercises (incline and leg curls)

 

[blundig]

Forgive me for jumping in late, but what are your goals, in terms of strength and aesthetics?

 

[Wizbang]

Forgive me for jumping in late, but what are your goals, in terms of strength and aesthetics?

Great question and probably not one I have considered too in-depth. So I thought on it.

I went into this with the idea initially to lose a bunch of fat/weight I had packed on over the last decade or so and try to reclaim my body.

I would like to optimize my health, from a strength end I'd like to achieve being able to lift my bodyweight for exercises like hack squat or press (already close on hack), when I achieve that I will set the new goal of trying to get to 1.5-2x my bodyweight and head for that.

Aesthetically I would like to achieve a maintainable bodyfat percentage where abdominals are visible, more filled out musculature, better taper...perhaps some separation of muscle groups/vasculature apparent.
I look at a lot of this as future proofing myself, adding mass back on now in my 40s will likely pay dividends in my 60s/70s, but I do not want to pack on too much. No mass monster desire here anymore.

If I had a "goal physique" it would probably be something of a less dehydrated/CGI Hugh Jackman "Wolverine" aesthetic.