AAnnunz
Total Posts: 24932
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12-03-20 05:44 PM - Post#905252
Good to see you back, Merv. Looking forward to following your path back to where you left off...and beyond.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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Diablo
Total Posts: 7355
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12-03-20 06:32 PM - Post#905256
See good in bad, I like! Way to stay strong buddy!
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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The Judge
Total Posts: 16490
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12-14-20 12:04 AM - Post#905635
Man, Merv, you sure had a tough time but there is a light at the end of the tunnel. As you make your comeback, be careful. The new journey begins.
Judge John
"You cannot help men permanently by doing for them what they could and should do for themselves." - Abraham Lincoln
"I live, I lift, I ache, I am." - Dave Draper
"Moderation assures mediocrity -- nice, safe. Mediocrity is for the mediocre -- simple, okay. The intense rule; the mediocre follow." - Dave Draper
Every day innocent plants are killed by vegetarians. Help stop the slaughter. EAT MEAT! |
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pink.pixie
Total Posts: 5576
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After 4 months healing a torn meniscus prior to breaking the knee cap, I just needed a mental break from everything.
Understandable.
OK, not breaking anything from now on, other than some new lifting records.  Just kidding.
So good to hear that you are on the mend and that you are wise about it.
Patience is a virtue.
| Aut viam inveniam aut faciam. |
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AussieMerv
Total Posts: 6668
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Thanks so much Al, Leo, John and Pink for your encouragement.
I am trying my best to be patient but not always successful. The surgeon is still holding me back from heavy work and anything that involves kneeling on that knee or stresses the knee cap through muscular tension is definitely out. Problem is I've got work waiting to get done that involves kneeling, climbing ladders etc.
Some recent major improvements are that I am now able while seated to cross my left foot over my right leg to put my sock on, plus put on undies and shorts standing unsupported... both impossible up till now bc of the pain or lack of strength and balance. So much we take for granted.
A few other movements that cause pain are reminders that care is still needed and maybe the surgeon might know a thing or two.. 
Resuming workouts hasn't happen yet as there's been other distractions, however I get in random sets of DB curl & press and seated cable pull-downs which keeps the upper body feeling good.
I've had more treatments from my physio daughter, learning a couple more tricky little knee exercises which take lots of concentration and muscle control. After a total break over recent weeks it's time to get back to a regular rehab routine.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Diablo
Total Posts: 7355
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12-16-20 01:22 AM - Post#905730
Right on, buddy! Great to read you're on the mend! Indeed we do take a lot for granted. Sounds like you have a great support group. Keep on keeping on, matey!
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Stingo
Total Posts: 12873
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01-15-21 02:39 PM - Post#906799
Hope your knee heals sooner than later Merv...
I’ve been on and off with workouts for a long time due to health set backs over the past 2 and a half years. My basement gym is half done, over doubled the size to accommodate my wife and her equipment. Im looking fwd to training on a regular basis soon. Just had my last bladder surgery so will be at it soon.
Best of everything in your rehab process, buddy.
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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AussieMerv
Total Posts: 6668
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Wednesday 27JAN21
Thanks so much Leo and Steve for chiming in here, sorry I've been absent for so long, My computer also crashed Xmas eve and as my tech was on holidays could not get it fixed till around mid-January.
Training is still on the back-burner with occasional sets of vertical push-pulls and some Airdyne bike. I have an script for a updated knee cap x-ray, I need to negotiate with the surgeon to extend the timing to 6 months from surgery to avoid having more x-rays than necessary.
I'm managing to take care of the knee while getting work done by wearing decent knee pads and modifying how I do things, although the limits get pushed at times.
My projects are high priority after time taken rehabbing a torn meniscus since early last year then the broken knee cap mid September, but also really need to resume some form regular training asap.
Steve it great to hear that you're setting up your home gym again.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AussieMerv
Total Posts: 6668
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Yesterday 26th January we celebrated Australia Day.
Here's a good pic I saved some time back, not taken in my back yard but we do have these guys visiting here regularly to swim in the pool, find some of their carnivore diet around the garden, and also hear their laugh the tall gums down the back just on daybreak early morning.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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pink.pixie
Total Posts: 5576
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01-28-21 07:57 PM - Post#907285
Cheers for Australia Day.
Merv, you certainly had your set of challenges. It's good to hear from you. I keep my fingers crossed that all will heal well and that you can settle again into some training groove that fits your needs. Stay strong.
| Aut viam inveniam aut faciam. |
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AussieMerv
Total Posts: 6668
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02-14-21 07:50 PM - Post#907815
15th February 2021
Thanks Pink for your encouragement and apologies for the delay replying.
The knee is feeling good but am taking precautions not to over-stress it, so some movements are still restricted. My only option is for a positive result when I get my next x-ray.
Being summer and hot weather here I attempt to start work early morning through to lunch and a nap, then get back to work as it cools from mid-afternoon till dark... Our temps are so much different to the ice and snow and below zero I read about on your log.
Training has still been on the backburner... up till yesterday.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AussieMerv
Total Posts: 6668
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Five months since logging my last workout, but did a couple late last year that didn’t get logged… busy and just had a break from it all.
It was my grandson’s 15th birthday last week so just had to celebrate with a much needed workout…
Sunday 14FEB21
AM
Airdyne – 5:00/1.6
Rack pulls, just below knee – 3x10x40kg, superset w/-
DB curl & press – 3x10x8kg
Seated cable pulldown, 45o wide – 3x10x60kg
DB incline press – 3x10x10kg
BB bent row – 3x10x40kg
DB curl – 3x10x10kg
Tic tocs – 3x20x8kg
Duration: 60min
PM
Deadlift – 5x80kg
My grandson came around and spent some time with bar and plates doing some Oly lifts and deadlifts on the back lawn. He’s getting stronger as I’m getting weaker, so I need to kick it back into gear soon.
I surprised really myself by doing those 80kg deadlifts after he had finished, as I’ve been easing back into deadlifts with light rack pulls for a while yet.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AAnnunz
Total Posts: 24932
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02-15-21 09:40 AM - Post#907840
Good to see you posting again, Merv.
Few things are as motivating as training with teenage grandsons! Nice routine. Looks like you've maintained a good degree of strength despite the injuries.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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AussieMerv
Total Posts: 6668
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Thanks Al, I've been away too long and have been missing training and my IOL family.
You're right about training with grandkids, this is the first time Mikey and I have spent time with weights, just the two of us... and he wants to come back for more as I'm helping him with some basics like hip hinge etc. My granddaughter also is a natural at squats with really good technique.
My son expanded his kettlebell garage gym to include a rack, bar & plates a few years back... he's a tad over 6 foot, solid built and can move some a decent weight. Over the past year Mikey has been having a massive growth spurt so now there's competition between them.
It's clear that I'll be left way behind if I don't back into some serious training real soon, haha!
Even tho I've been dong the squat movement rehab work, I'm holding off doing BB squats till I get the all-clear from the surgeon after hopefully my final knee x-ray mid next month.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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pink.pixie
Total Posts: 5576
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 02-20-21 03:38 PM - Post#908004
It's good news with the rehab. You'll get well.
| Aut viam inveniam aut faciam. |
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AussieMerv
Total Posts: 6668
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Thanks Pink for your much appreciated encouragement… Wow, first of March already, can’t put off the restart any longer…
Monday 01MAR21
Late AM
Airdyne – 5:00/1.7
Rack pulls, just below knee – 5x10x40kg
Deadlift – 1x5x40kg, 1x5x60kg, 1x3x80kg
DB curl & press – 3x10x8kg , superset w/-
Seated cable pulldown, 45o wide – 3x10x60kg
DB incline press – 3x10x10kg
BB bent row – 3x10x40kg
DB curl – 3x10x10kg
Tic tocs – 3x25x8kg
Duration: Warmup 5min, Rack pulls + deadlift 20min, superset 35min, total = 60min
Looking at photos from my grandson’s workout here two weeks ago inspired me to get serious with regular workouts again… life gets in the way. Sticking with the basics should cover all bases to re-build some strength.
The effort needed for this basic routine is a reminder of how much my body has missed workouts and how much this old fella needs to be moving weights in the gym.
Hot, humid and sweaty this morning… should save me buying a sauna.
Felt like doing a 16:8 fast today so it’s now time for steak, eggs and veggies for lunch.. 
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AussieMerv
Total Posts: 6668
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Sunday 21MAR21
Al said:
‘Few things are as motivating as training with teenage grandsons!’
… so I’ll post a few pics from our workout together recently and I’ve also put the deadlift pic on my desktop screen for added motivation.
He’s just turned 15, having a huge growth spurt and family can’t keep food up to him, plays rugby and trains like he’s trying to out-lift his father.
It's the first time I've seen my bar with a bend in it... 
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AussieMerv
Total Posts: 6668
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Have decided to do my knee X-ray at the end of March, which will be just over 6 months after surgery… hopefully the kneecap will be fully healed to the surgeons satisfaction.
Sadly another 3 weeks have flown by since my last attempt at getting back to training so I hope I can make this re-start stick… this broken knee cap on top of 4 months healing a torn meniscus have put me right behind in getting work done, so that has had to take priority.
I’ve made a couple of attempts at workouts but pulled the pin with the inability to focus and lack of energy… also lost a lot of strength which I’m not happy about.
It was raining today so got this knocked out late this morning before lunch… felt good!
Sunday 21MAR21
AM
Workout A
Airdyne – 5:00/1.7
Rack pulls, just below knee – 3x10x40kg, 3x5x60kg, 3x3x80kg
DB curl & press – 3x10x8kg , superset w/-
Seated cable pulldown @ 45-50* – 3x10x60kg
DB incline press – 3x10x12.5kg
BB bent row – 3x10x40kg
DB curl – 3x10x10kg
Tic tocs – 3x25x8kg
Duration: Warmup 5min, Rack pulls 15min, superset 45min, total = 65min
Re-building the basics.
Been away too long, will catch up with some logs tomorrow.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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pink.pixie
Total Posts: 5576
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03-23-21 10:37 AM - Post#909019
At the first glimpse of the pictures I thought 'Well, Merv is looking pretty good nowadays', heheh. I bet you are.
| Aut viam inveniam aut faciam. |
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pink.pixie
Total Posts: 5576
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I’ve made a couple of attempts at workouts but pulled the pin with the inability to focus and lack of energy… also lost a lot of strength which I’m not happy about.
Gosh, I know the feeling but keep trying. As you say, it might stick. It takes more to get back into the groove than just maintain it. Build up slowly, I am rooting for you. I keep my fingers crossed the RTG looks good. You were lucky after all, it was such a crazy snake accident. Let's look at the bright side of life. You'll be victorious.
| Aut viam inveniam aut faciam. |
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AussieMerv
Total Posts: 6668
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Hey Pink, thank you for all your much appreciated posts of encouragement, I'll be back in the groove soon... I promise. I am normally a positive self driven person, but this has gone on for too long.
I've got some workouts to post where I had written up about rain and floods, computer crashing and needing to buy a new washing machine... but all that becomes totally irrelevant after getting news last week that my dear cousin Gwenda had passed away.
Being only a few months apart in age we grew up together on the 70 acre farm that my grandfather had divided up for various members of the family. Even though I had moved interstate we have remained very close.
She has suffered from Lupus for many years (likely hereditary) and just over a year ago had major heart surgery, so I'm very grateful that over recent years we have been in contact by fb Messenger, including reminiscing about our early childhood.
Seeing all the illness that Gwenda endured makes me thankful to have found Drapers forum and this IOL crowd, and started weight training early 2004 at 60 which has enabled me to achieve things that she was unable to do.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AussieMerv
Total Posts: 6668
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Got today’s workout done early this morning (Monday 29th) before breakfast… it’s what my body really needs.
Wednesday 24MAR21
AM
Workout B
Airdyne – 5:00/1.7
RDL – 3x10x40kg, 2x5x60kg
DB OHP – 3x10x10kg
Seated cable pulldown @ 45-50* – 3x10x60kg
DB incline press – 3x10x12.5kg
DB alt bent row – 3x10x12.5kg
DB curl – 3x10x10kg
Tic tocs – 1x25x8kg
...
Monday 29MAR21
AM
Workout C
Airdyne – 5:00/1.7
RDL – 3x5x40kg
DB curl & press – 1x15x8kg
Seated cable pulldown @ 45-50* – 1x15x60kg
DB bench press – 1x10x12.5kg
DB alt OHP – 1x10x12.5kg
DB curl – 3x25x10kg
Tic tocs – 1x25x8kg
Airdyne – 5:00/1.7
• Light RDLs done slowly with focus on ham stretch
• Workouts not timed, took approx. 45-60min
Had heaps of rain over the past couple of week, widespread flooding both locally and interstate… had problems with internet and now computer so will get these workouts posted bf it crashes again.
Our 15 year-old Swedish Asko washing machine died as well… hasn’t missed a beat in all that time. Ordered a new Asko yesterday, will be delivered tomorrow. The grass is growing vigorously with all the rain and now sunshine so that’s also keeping me busy.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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pink.pixie
Total Posts: 5576
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04-04-21 07:22 AM - Post#909409
I am sorry to hear about your loss. My mother had a cousin, they grew up as siblings and she was devastated when he died (quite young, in his early fifties).
Drapers and IOL-just the best! 
| Aut viam inveniam aut faciam. |
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AussieMerv
Total Posts: 6668
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04-22-21 09:01 PM - Post#909831
Very interesting Pink, sorry to hear about your mothers cousin... sounds much the same. Gwenda and I also had an auntie who was just 7 yrs older who grew up with us as kids and even later in life remained like a sibling also.
Thankfully we were able to watch the funeral service on Livestreaming, not able to be there b/c of travel restrictions.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AussieMerv
Total Posts: 6668
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Weeks have flown by… been a bit busy but hopefully can build up enough steam to maintain training momentum…
Friday 09APR21
AM
Airdyne – 10:00/3.0
Deadlift – 3x10x40kg
…
Wednesday 21APR21
PM/Thursday AM
Workout A
Airdyne – 10:00/3.1
Rack pulls, just below knee – 1x10x40kg, 5x5x60kg
DB curl & press – 3x10x8kg , superset w/-
Seated cable pulldown @ 45-50* – 3x10x60kg
DB incline press – 3x10x12.5kg
BB bent row – 3x10x40kg
DB curl – 3x10x10kg
Tic tocs – 3x30x8kg
Gripper – 3x20
Seated cable pulldown @ 45-50* – 1x10x75kg
Duration: Warmup 10min, Rack pulls 10min, superset 50min, total = 70min
• Mobility & knee rehab: Neck mobility, leg extensions and squats on side of bed early each morning.
• Ran out of steam after the first superset, being late afternoon, the finished the 2nd and 3rd supersets plus the 75kg pull-downs first up yesterday morning with much more energy.
…
Friday 23APR21
AM
Walk – 2km
Airdyne – 10:00/2.9
• Need to get back to doing more early morning walking, morning sunshine was good as nights are getting colder and days shorter.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Diablo
Total Posts: 7355
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04-22-21 09:53 PM - Post#909833
Wow, you're typing in the future! lol
Sweet work, man! Good to see you around!
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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AussieMerv
Total Posts: 6668
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No worries Leo, always a day ahead, haha! I remember regularly seeing Uncle Al coming online in the early morning hours on the east coast USA, just as I was closing down for the day he was about to start..
Sunday 25APR21
AM
Workout B
Airdyne – 5:00/1.5
RDL – 3x10x40kg, 2x5x60kg
DB curl & press – 3x10x8kg
Seated cable pulldown @ 45-50* – 3x10x60kg
DB incline press – 3x10x10kg
DB bent row (L+R) – 3x10x10kg
DB curl – 3x10x10kg
BB calf raise 3x10x40kg
Duration: Warmup 5min, RDLs 15min, superset 30min, total = 50min
• Liking these Romanian Dead Lifts which I started recently as an alternate compound lift after deleting squats while my broken knee cap has been healing.
• Had another knee x-ray recently at the 6-month mark after surgery. Haven’t heard back from the surgeon yet but my local doc says it looks okay.
P.S.: Re time zones - while this workout was done mid-morning, it was posted at 1:41PM (Sunday 25th) eastern Australian time... Just don't let it mess with your head, it only proves the earth ain't flat.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AussieMerv
Total Posts: 6668
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Saturday 01MAY21
May is here already!
It’s now 6½ months since having the two halves of my left knee cap screwed back together, and just on 12 months since blowing the meniscus on the same knee… so it’s basically been a year of knee rehab. The recent third x-ray shows it healed up pretty well so I’m not waiting around holding off on squats any longer. It’s clear that the surgeon was trying to hold the old fella back.
As can be imagined I’ve lost some leg strength and size, and despite food intake being fairly good have gained some elsewhere… so will need to be paying more attention to total food intake.
Well, dark chocolate is good for you isn’t it?
With winter on the way and with around 3-4 hours daylight lost each day I’ve revamped workouts to hopefully get in and out quick time early morning so I can still get my days work done… basic compounds and less secondary movements, but increased intensity.
Continuing with 3 workouts every 10 days, which is close to the same as 2½ workouts per week. I hope this covers the basics for where I am at present… headed for 77 and trying my best to be careful..
Love the quote on Rip’s T-shirt on one of his videos:
‘Join the fight against muscular atrophy’
Workout A.
BB back squat
DB C&P from floor (alt L+R)
DB curl
GHR
Workout B.
Stiff leg dead lift
DB OHP
Seated cable pulldown @ 45-50*
DB curl
Workout C.
RDL (or PC later)
Incline DB BP
BB bent row or DB bent row (L+R)
DB curl & press
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AussieMerv
Total Posts: 6668
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Saturday 01MAY21
AM
Workout A.
Airdyne – 5:00/1.5
Bench free squats & goblet squats
BB back squat – 5x5x40kg
DB diagonal C&P from floor (alt L+R) – 3x5x10kg, superset w/-
DB curl – 3x10x10kg
GHR – 3x10xbw
Duration: Warmup 10min, SQ 10min, superset 25min, total = 45min
• Just dipping my toe in the water with squats, but at least it’s a start.
• While I’ve been doing free bench squats for rehab it’s a totally different ball game with a bar on your back, a reminder of how much flexibility & strength I’ve lost and needs to be rebuilt.
• The diagonal C&P has been a favourite in the past so am glad to bring it back… sit a pair of DBs on the floor, pick up left one with right hand, push it overhead and slowly lower it back down, L+R, etc… really good for conditioning, forget about cardio! Huffy puffy tells me I need more.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AAnnunz
Total Posts: 24932
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Looking good, young fella. How is Mikey doing?
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
Edited by AAnnunz on 05-03-21 07:58 PM. Reason for edit: No reason given.
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AussieMerv
Total Posts: 6668
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Looking good, young fella. How is Mikey doing?
Thanks Al! Mikey is going good, ambitious, Last time I saw him a couple of weeks back he was talking about doing a lifting comp... it would be good if he could get some coaching from Uncle Al.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Edited by AussieMerv on 05-04-21 11:05 PM. Reason for edit: No reason given.
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AussieMerv
Total Posts: 6668
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Wednesday 05MAY21
AM
Workout B.
Airdyne – 5:00/1.5
Bench squats 10x16kg
Stiff leg dead lift – 5x10x40kg
DB OHP – 3x10x10kg
Seated cable pulldown @ 45-50* - 3x10x60kg
DB curl – 3x10x10kg
Duration: Warmup 10min, DL 20min, superset 30min, total = 60min
• Bench squats a bit heavy to start off, will back weight off next time
• I need to measure the actual angle of the cables on the pulldowns. Since doing them seated I've gradually widened the pulleys which makes it a really good movement compared with pulling vertical.
• Cold, raining, low energy from heavy work day yesterday… took a bit to get started this morning but ended up a good workout.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AussieMerv
Total Posts: 6668
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Friday 07MAY21
PM
Workout C.
Airdyne – 5:00/1.6
Bench free squats -10
RDL - 5x5x40kg, 2x5x40kg
Incline DB BP – 3x10x10kg, superset w/-
BB bent row – 3x10x40kg
DB curl & press – 3x10x10kg
Duration: Warmup 10min, DL 20min, superset 25min, total = 55min
• Loving these RDLs, kept them light and increased reps, and
• Focused on much needed posterior chain/ham stretch
• Time Zone difference: Got this done late afternoon before west coast USA were out of bed for Friday breakfast.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Edited by AussieMerv on 05-07-21 07:23 AM. Reason for edit: No reason given.
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AussieMerv
Total Posts: 6668
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Lunch:
Eggs
Beef mince, 100% grass fed & onion
Dulse flakes
Cos lettuce
Capsicum
Cucumber
Radish
Broccoli sprouts
Brazil nuts
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Diablo
Total Posts: 7355
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05-07-21 03:08 PM - Post#910199
Great stuff, Merv! My local store has broccoli sprouts, every time I buy them I think of your and the T thread on deck. :)
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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pink.pixie
Total Posts: 5576
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05-07-21 04:49 PM - Post#910206
It sounds good Merv. It's a plan.
Injuries are always such a bothering set back but I am glad it starts looking bright again.
Good rehab job on your part!
Keep logging.
| Aut viam inveniam aut faciam. |
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Diablo
Total Posts: 7355
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05-10-21 02:50 AM - Post#910237
I can see the pic, it looks deeeelitious!
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Stingo
Total Posts: 12873
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05-22-21 12:39 AM - Post#910559
Yummy!
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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AussieMerv
Total Posts: 6668
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07-04-21 10:19 PM - Post#911535
Thanks Pink, Leo and Steve... Sorry but I've been away a while.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AussieMerv
Total Posts: 6668
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Sunday 04JUL21
Happy 4th of July!!
A bit over 8 weeks away seems like 6 months.
Switched lifting iron to lifting rocks then was without my computer for around 4 weeks.
I needed to clear the landscaping to dig a couple of trenches for the fibre phone cable upgrade and new water pipe connection. This is right where about 40 years ago I had laid out a couple of truck-loads of bush rocks for landscaping which had become over-grown with garden and buried by tree leaf mulch… now dug up with the mattock and in three large piles, rocks ranging from 20 up to 70-80kg each. Needless to say there was no energy left for the iron.
A new boundary fence also meant a lot of pick & shovel digging, barrowing and re-contouring the ground line. After close to 2 months of this and I’m looking forward to getting back to reps and sets in the gym.
In the middle of this I got a cold but knocked the chest infection with a hydrogen peroxide and iodine mix in the nebuliser using Dr David Brownstein’s formula. Also when stepping off a saw horse I caught my left knee cap on the way down and it felt like I’d broken it again… luckily the pain and limp have now gone.
During this time my computer kept crashing so I switched it off till it was time to transfer data to my new one. Just when it was ordered the was an interstate lock-down… so the weeks ticked by and patience was a valuable commodity.
Still got heaps of outside manual work to be done but let’s hope I can settle back to a regular routine.
P.S.: Actually Monday 5th posting this as I had to track down my password to get my new computer logged in.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Edited by AussieMerv on 07-04-21 10:34 PM. Reason for edit: No reason given.
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AussieMerv
Total Posts: 6668
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Sunday 04JUL21
AM
Squat stretches
KB swing – 3x25x16kg
KB carry – 50mx2-16kg
RDL - 5x5x40kg
DB curl & press – 3x10x8kg
Seated cable 45*bi-lateral pulldown – 3x10x45kg
Incline DB BP – 3x10x10kg
BB bent row – 3x10x40kg
Airdyne – 10.00min/3.5
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AAnnunz
Total Posts: 24932
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07-05-21 11:58 AM - Post#911549
Strong work, Merv. Welcome back.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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AussieMerv
Total Posts: 6668
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Thanks Al for the encouragement, but to be honest it’s taking a bit to get back into the groove.
With my 77th birthday just around the corner (I'm in denial ) , my originally planned squat and deadlift PR’s just ain’t gonna happen… next year maybe.
Friday 09JUL21
Midday
Rack pulls – 3x10x40kg, superset w/-
RDLs – 3x10x40kg
Curl & press – 3x10x8kg
Seated cable pulldown @ 45* – 3x10x45kg
Airdyne – 5.00min/1.5
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AussieMerv
Total Posts: 6668
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After so long out of the gym it’s a matter of…
‘Start low, go slow’
Sunday 11JUL21
AM
Workout A
Deadlift – 3x10x40kg, superset w/-
Curl & press – 3x10x8kg
Seated cable pulldown @ 45* – 3x10x45kg
DB bench press – 3x10x10kg
Bent DB row – 3x10x8kg
KB swing – 1x20x16kg
Duration: 30 min, min rests
Working on a new format to cover basics and what my body needs right now... while getting it done in 30-45min.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AAnnunz
Total Posts: 24932
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07-11-21 09:18 AM - Post#911756
Did you have to drop the bench squats because of the knee, Merv?
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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AussieMerv
Total Posts: 6668
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07-12-21 06:56 AM - Post#911778
Al, rehab for both meniscus and then broken knee cap since mid-May 2020 has included free squats plus leg extensions while sitting across the corner of the bed most mornings. Have unfortunately lost both strength and size, esp. quads, which I hope I can get back.
I've made a couple of 'attempts' but will have to start BB squats from scratch again, hence making the best of building strength with DLs and RDLs.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AAnnunz
Total Posts: 24932
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07-12-21 08:57 AM - Post#911781
Al, rehab for both meniscus and then broken knee cap since mid-May 2020 has included free squats plus leg extensions while sitting across the corner of the bed most mornings. Have unfortunately lost both strength and size, esp. quads, which I hope I can get back.
I've made a couple of 'attempts' but will have to start BB squats from scratch again, hence making the best of building strength with DLs and RDLs.
Ah. Understand now. Thanks, mate. Wishing you the very best results.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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AussieMerv
Total Posts: 6668
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Got my 4th workout in for July, been a bit preoccupied…
Friday 30JUL21
Midday
Walk – 2km
Deadlift – 3x10x40kg, 2x5x60kg, superset w/-
KB carry – 3x20kg+16kg x 50m
DB curl & press – 3x10x8kg
Seated cable pulldown @ 45* – 3x10x45kg
• 2km walk most days
• Workout felt good after a massage yesterday and my body moving much more freely.
• Been having lab tests, scans and doc appointments. Good thyroid results but other stuff need some repair work… now past 77, guess I can’t expect to escape it entirely
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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pink.pixie
Total Posts: 5576
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Working on a new format to cover basics and what my body needs right now... while getting it done in 30-45min.
Right!
| Aut viam inveniam aut faciam. |
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AussieMerv
Total Posts: 6668
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Sunday 10OCT21
Well, it’s been a while, where did time go? How do you sum up the eventful past 2 months or so in a couple of sentences? Life kind of got in the way and my good intentions didn’t become reality… lots of work, weaned off the internet… also switched over to the new National Broadband Network and through a technical glitch was without both phone and internet for a week anyway.
The previously mentioned lab tests done in June/July led to additional abdominal & prostate scans, MRI, cystoscopy (real fun, fully awake and seeing it all on the screen and discussing with the doc), urologists consults. Father’s Day morning, September 5, I hit a wall and ended up in the emergency department, thinking I’d be home in time for a family gathering at midday… turned out to be the full week in hospital.
Lost a lot of strength flat on my back not being able to move much all hooked up with pipework for a week for something called irrigation 
… came home with a new indwelling catheter installed by the urology nurse to relieve bladder retention… the last five weeks have been fun, fun, fun!!!
What happened?
As most who have been around here for a while would be aware, I have managed what was severe BPH from my late 50’s with hormone modulation originally learned from DonB here on this forum after finding IOL back in 2004. The key to this protocol involves controlling estradiol and balancing with all other hormones. However over the past year or so while healing my broken knee cap, being aware that estrogen is essential for bone repair I intentionally let estradiol increase above my normally low optimal level.
Well, that’s my story, backed up by lab tests and other indicators… and I’m sticking to it! Not monitoring closely enough it came back and bit me in the backside, combining with DHT caused my prostate to enlarge resulting in bladder retention which unfortunately affected the kidneys to the extent that more drastic measures are needed. If it were not for the kidneys my preference would be to reduce both estradiol and DHT to shrink the prostate, but I do not have the luxury of time needed to do that.
It is what it is, and hormonal balancing will still be a priority into the future.
Tonight my bags are packed for tomorrow morning when I’m headed back to hospital for some pre-op IV antibiotic, and Tuesday for a ‘close encounter’ with the surgeon for the infamous re-bore.
…
Workout on Thursday 30SEP21:
PM
Walk – 2km
Deadlift – 3x10x40kg, 2x5x60kg, superset w/-
DB curl & press – 3x10x8kg
Seated cable 45* lat pulldown – 3x10x45kg
Bent DB row – 3x10x8kg
DB bench press – 3x10x10kg
KB carry – 1x20kg+16kg x 50m
• Been walking most days since, sometime twice a day to regain strength, got in a workout as shown, other days a few random deadlifts, presses & pulldowns but not as much as I would have liked.
• Can’t wait to get back to training but that will have to wait till after recovery.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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