02-23-21 04:16 AM - Post#908056    

General strength and fitness for longevity is my general idea. Almost the complete same approach as yours. No real plan, but a loose general approach towards a loose general realm of health.
Generally speaking :)

• JDII Said:

Diablo Everyone has a plan until they get punched in the mouth- MT

02-23-21 05:54 AM - Post#908061    

LOL John!!!

02-23-21 05:56 AM - Post#908062    

Thanks Diablo. Right now at this point in my life, my goal is to be fit, healthy and to be able to keep up with the young troops that I train, which is not as easy as it used to be, LOL. Seems that this approach works best for me

02-23-21 06:01 AM - Post#908063    

Tue 23 Feb 21

Warmup

A) Vertical Leg Lift (a.k.a. reverse crunch): BW x15 15
B) C2 Rowing Intervals: 30/30 x 8 rds
C) Jefferson DLs:
170x5
185x5
195x5
205x5
215x5
225x 5/3/2, 5/3/2, 5/3/2

*Wasn't planning on working out this morning but I could not sleep so since I was up at Zero Dark Hundred I figured I go and do a workout...I will be dragging ass today
*Since I was going to do Jefferson DLs yesterday I figured I'd might as well do them now since I was up. Turned out to be pretty good

JDII Training
02-27-21 02:50 PM - Post#908240    

Sat 27 Feb 21

Warmup

A) Ab wheel: x15,15
B) C2 Rowing Intervals: 30/30 x 8 rds
C1) Step-Ups: 25x10,10,10
C2) Squat Clean & Jerk: 95x3,3,3
D) Alternating KB Snatch: 24kg x10,10,10

*Took a couple of days off from training. Just felt I needed a bit of a rest, let some owwies heal up a little
*Nice little quick workout. Everything went well and I enjoyed the exercises
* The Sq C&J was kept low rep. I just wanted something to couple with the step-ups and that seemed to work well
*I like doing the alternating KB snatches. I get a bit of "cardio" along with the strength training

Edited by JDII on 02-27-21 04:40 PM. Reason for edit: No reason given.

03-01-21 07:10 AM - Post#908299    

Mon 1 Mar 21

Warmup

A) Ab Wheel x15,15

B1) Jump Rope: x4
B2) Swings: 24kg x20,15,10,10

C1) Fsquat: 135x10, 145x8, 155x6, 165x4, 175x2
C2) Chins: Bw x5,5,5,5,4

D) FW: 64kg x45 sec walk

*I have a chiro appointment this morning and I had a little extra time so I came up with this...and I'm sure my chiro will beat the hell out of me, lol
*Did a couple of things a little different. Wanted to try the swings using a 20,15,10,5 scheme but it turned out to 2 10s instead of the 5. Actually that went fairly well and I considered doing another round but I wanted to get going on the rest of the workout
*Same with the Fsquats and chins. I actually thought about going back up after the double, maybe drop 5 pounds for each ascent . Maybe like 175 x2, 170x4, 165x6, etc. Even though I had extra time I wasn't sure I had that much extra
* Chins were going well but the last set the ol elbow said "you're only doing 4!" lol. But still went well
*And the FWs are always a good finisher

03-02-21 03:12 AM - Post#908374    

Solid! Great work brotha man!

Diablo Everyone has a plan until they get punched in the mouth- MT

03-03-21 05:56 AM - Post#908419    

Thanks Diablo!

03-03-21 06:02 AM - Post#908420    

Wed 3 Mar 21

Warmup

A) Ab work: Variety x various reps and sets
B) C2 Rowing Intervals: 30/30 x 8 rds
C) Squat Cleans: 95x5, 105x5, 115x5, 120x3, 125x3, 130x3, 135x2, 140x2, 145x2

*Short and sweet with no frills ...just a good little workout
* The "Variety" of ab work was just that. Just did a bunch of different work with no standard for reps or sets but if I would have to guess I would say the average for reps was 10-15
* Just felt like doing a bunch of squat cleans. The way I did it wasn't preplanned but just turned out that way. Actually that reps and set scheme seemed to work well

03-05-21 06:10 AM - Post#908511    

Fri 5 Mar 21

Warmup

A1) Jump rope: x5
A2) DBL KB Cleans: DBL 24kg x5,5,5,5,5
A3) 30 Sec C2 rowing: x5
A4) Ball Slam: 30 x10,10,10,10,10

B) FW: 64kg x2-45 sec walks

* Felt like doing a bit of "conditioning" this morning. The "A" series was done in a circuit with some rest between each, maybe 30-45 sec. I really liked this. I think it was an effective way to get a decent cardio or conditioning type workout that was never boring. I may do this again but might extended it out a bit...and maybe change the exercises
*I wanted to get something else in as well but didn't know what so when in doubt do a loaded carry, LOL.

03-05-21 09:16 AM - Post#908513    

I really like the way you integrate the strength with conditioning work, JD.

Do you know your approximate protein/carbo/fat ratio?

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

03-05-21 04:39 PM - Post#908523    

Thanks Al. I used to track that meticulously but not so much anymore. I will say I pretty much eat the same thing everyday and currently I’m doing IF, which I enjoy. I don’t eat a lot of carbs, the majority of my carbs coming from veggies and since I don’t eat a lot of carbs most of my energy comes from fats. I keep my fats healthy type, nuts, PB, olive oil, avocado oil, etc. Proteins normally come from chicken, lean beef, turkey and tuna. I would guess is around 20-25 grams per meal. This all excludes a cheat meal (or 2, lol) every so often. This is meals today, actually it was the entire week, if your interested.
Meal 1: 4 oz chicken breast, 2 oz egg white, broccoli with a little olive oil
Meal 2: Egg white shake (flavored with BCAA), dried apricots and almonds (apricots are for the iron since I am iron deficient)
Meal 3: Tuna and riced cauliflower with a few Nut Thins crackers (LOVE these). Might have some mixed nuts and a little bit of raisins for “dessert”
Meal 4: Beverly International UMP, 1/3 cup yogurt, raspberries and 2 tbs PB

And that’s it :)

03-05-21 05:30 PM - Post#908529    

Solid, man! You're a mean machine! Dang, how often you shop for that meal menu?

Diablo Everyone has a plan until they get punched in the mouth- MT

03-06-21 09:28 AM - Post#908555    

There's a diet worth following! Thanks for sharing.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

03-07-21 03:08 PM - Post#908585    

Diablo/Al, Thanks!

Diablo, I'm a creature of habit. I usually grocery shop once a week, maybe an odd day here or there to pick up something I forgot. Unlike some people I don't shop for a month's worth or a few weeks worth of food, usually just what I need for immediate use or maybe 2 weeks worth at most

AL. The diet was completely destroyed by the 2 beer cheese burgers, fries and 2 amazing dark beers yesterday...Got my fat boy on

03-07-21 03:18 PM - Post#908586    

Sun 7 Mar 21

Warmup

A) TGU: 18kg x10

B1) BP Rest/pauses: 135x5/5/4/3/3; 145x5/5/3/3/2: 155x5/3/2
B2) Jump rope: x3
B3) Rows Rest/Pauses:135x5/5/4/3/3 ; 145x5/5/4/3/2: 155x5/3/2
B4) Jump rope: x3

*This was different.
*This was in no way planned , just on a whim right before I started. I thought as I was warming up about doing BPs and Jefferson DLs along with Jump rope. But I scrapped the DLs after I did the first rest/pause on BPs and decided on rows. The Rest/pause wasn't planned either, i just did it. I paused about 20 breathes during each each "set" so the "cluster" didn't take too long and about 1 minute between each exercises. This turned out really great. I got a lot of volume in a very short time, 48 presses and 50 rows. Thats a decent amount of work...funny how a light weight can get pretty heavy with very limited rest, lol

03-09-21 05:09 AM - Post#908637    

Dude, that's always been my favorite is volume and a bit of weight. I guess it's a little bit crossfit before it existed, supersets giant sets compounds and all that. There's only so much you can do on little rest. I always liked the idea of an added bit of cardiovascular work into the lifts. Solid work man.

I shop about once a week as well, maybe some extra runs here and there.

Diablo Everyone has a plan until they get punched in the mouth- MT

03-09-21 06:04 AM - Post#908644    

Thanks D.

03-09-21 06:10 AM - Post#908645    

Tue 9 Mar 21

Warmup

A) Ab work: Ab wheel x15, Straight-leg Sit-ups: 30 x 15, Reverse Crunch: 30 (held overhead) x15

B1) Jump rope: x5
B2) DBL KB Snatch: DBL 16kg x5,5,5,5,5

C1) Jump rope: x5
C2) DBL KB Clean: DBL 24kg x5,5,5,5,5

D) DBL KB Waiter Walk: DBL 16kg x2-45 sec walks

*Was going to do either Jefferson DLs or Trap Bar DLs but my knee, or I should say the back part of the knee, felt a bit "weird" for lack of a better term. Not painful but maybe overstretched I guess. Regardless, I decided to error on the side of caution and not do them.
*This made up on the fly KB workout went well and didn't take very long. Good exercise selections...enjoyable

03-09-21 09:36 AM - Post#908657    

Good stuff, JD. You certainly earned the pigout.

I'm a huge fan of rest/pause. A lot of bang for the buck.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

03-12-21 06:04 AM - Post#908766    

Thanks Al. Yeah I've always loved Rest/Pause stuff, especially if you want to get a lot of work in a very short time. I used to do a workout that I called "10s", which meant everything was based on 10 reps but done in a rest/pause style. Heavier weight done using rest pause as many set/reps that it took to get 10 reps. Then do that for 3 or 4 sets. It was a great workout!!

03-12-21 06:14 AM - Post#908767    

Fri 12 Mar 21

Warmup


A) Straight-leg Sit-ups/Drop set: 30x15>20x8>BWx8
B) Jump rope/C2 Rowing intervals: 30/30 x 8 rds (4/4)
C) Squat Clean& jerks: 95 x2,2,2; 100x2,2,2, 105x2,2,2
D) Farmer's Walk Drop Set: 64kg x30 sec walk>48KG x30 sec walk

*Had 2 days off from training. Had to work a couple of odd hour/long shifts so pretty much worked, ate , slept, repeat
*I was slow moving this morning (as the saying goes "Fiddle-f***ing around") so by there time I got my ass in gear and I had to make up and do a quicker workout, which turned out to be really good
*So for the Jump rope/C2 intervals I set my timer for 30 sec work/30 sec rest sets (I have an app that is the best for this) and 8 rounds. Jumped rope for 30 sec, rest for 30 sec, row for 30 sec, rest for 30 sec, etc. Its a really great way to get good work in a short time and not as boring
*squat C&Js went really well. Light weight , focused on form. Rest about 45 sec between each set and maybe a minute between each cluster
*Haven't done drop sets in a long time and the worked well for both the ab work and the FWs

03-14-21 02:42 PM - Post#908824    

Sun 14 Mar 21

Warmup

A) AB wheel x15 x2
B) Jump rope/C2 Rowing intervals: 30/30 x 8 rds (4/4)

C1) Back Squat: 155x8, 165x6, 175x4; 180x5, 185x5, 190x5
C2) Chins: BW x5/3/2, 5/3/2

D1) Resistance Bands Pulldown: Green +Purple bands x 8,8
D2) OHP (from clean): 100x8,8

*The Jump rope/C2 rowing intervals were done the same way as Friday. I kind of like doing it this way. Maybe I'll add some swings in there somehow...maybe
*Felt like doing some back squats. I haven't done back squats in a very very long time, mainly because they tend to irritate my back more than front squats and to be honest I just don't like them. So I kept the weight and reps fairly low. Went well but I could tell its been about a century since I've done them
*Chins were chins, thing to brag about
*The Resistance band pulls and OHP was just thrown in because I had a little extra time and I wanted to do something else but really didn't know what. Again, nothing to brag about. Not sure what the resistance weight of the green and purple bands are but the green is the most resistance band I have followed by the purple

03-16-21 06:04 AM - Post#908865    

Tue 16 Mar 21

Warmup

A) TGU: 18kg x10

B1) Jump rope: x5
B2) Swings: 24kg x15,15,15,15,15

C) Power Hang Snatch: 65x5, 70x5, 95x2,2,1,1

*Got a little later start that usual so I just did something that I could do in a short time frame. Turned out ok
*To be honest I am not very good and barbell snatches (ok, I'm horrible, lol), so they went meh. The 65 and 70 was fine but the 95 not so much. To be fair I don't do them enough to get decent at them so I should really start doing them more but keep the weight very light and slowly move up

03-16-21 01:30 PM - Post#908873    

Nice roll you're on! Sweet work!

Diablo Everyone has a plan until they get punched in the mouth- MT

03-16-21 07:38 PM - Post#908878    

• JDII Said:

Right.

Aut viam inveniam aut faciam.

03-21-21 02:50 PM - Post#908980    

Diablo/Pixie Thanks a lot!!!

JDII Training
03-21-21 03:04 PM - Post#908981    

Sun 21 Mar 21

Warmup

A) Ab Wheel x15, 15
B1) C2 rowing: 30 sec x3
B2) Jump rope: 30 sec x 3

C) 3 Movement BB Complex: 95x Rows x8/Clean x8/Fsquat x8
D) 2 Movement BB Complex: 95x Clean x8/OHP x8

E) Fsquats: 135x7/185x1, 140x7/190x1, 145x7/195x1

F) Power Snatch from Hang: 65x5,5
G) C&J: 95x3,3

*So took a few days off from working out. A couple were because my body just needed some rest but most were because of long work days. Leaving the house at 430-445 in the morning and getting home around 6 in the evening. So today is first day back and I just played around with some things
*The Rowing and Jump Rope works well together. Row for 30 seconds, take a breather of maybe another 30 second or less (I think was around 20 second...I think) and then jump rope for 30 seconds or so, take another breather and repeat
*The Complexes didn't go so well, lol. I think I tried to do too much to quickly. Next time I'll probably drop the reps to a more of a beginner level...and maybe I won't do rows and jump ropes just before
* Tried something with the Fsquats. Thought about doing total of 8 reps per "set". So did the 7 reps, changed out the weight to a much heavier one and did the 1 rep =8. Went very well
The snatches and C& J were practice. The both went well and accomplished what I intended to do with them
*All-in-all not a bad workout. maybe did a bit too much my first day back , we'll see tomorrow

Edited by JDII on 03-21-21 04:14 PM. Reason for edit: No reason given.

03-22-21 01:44 PM - Post#908989    

Looks great to me! Hope you're feeling ok in the wake of it all :)

Diablo Everyone has a plan until they get punched in the mouth- MT

03-23-21 06:00 AM - Post#909005    

Thanks Diablo, felt pretty good the next day...but then the Chiro beat me up , LOL.

03-23-21 06:11 AM - Post#909006    

Tue 23 Mar 21

Warmup

A) Ab Wheel x15, 15

B) DBL KB Complex: DBL 16kg
1 pushup/2 cleans/1 press/3 Fsquats=1 round x 10 rounds

C) BB Complex: 95 x
3 power curls/3 reverse grip OHP/3 Fsquats=1 x 5 rounds

D) Power Snatch from Hang: 65x5, 70x3, 75x2
E) C&J from Hang: 95x5, 100x3, 105x2

*Had an absolute horrible night of sleep, up at midnight and tossed and turned until about 245, which by that time I know sleep was pretty much done for the night. Considering the shitty sleep this workout went very well
*Used the KB Complex as a "starter" I guess (for lack of a better word). Really got the whole body up and awake.
* Thought about the BB Complex while I wasn't sleeping last night so I figured I'd give it a whirl. This really was good. The Fsquats felt a bit weird holding the bar in a curl position but worked like a charm. Power Curl the bar, OHP with the curl grip, do the fsquat while holding the bar in a curl position and then curl the bar down=1, do that 3 times for 1 round...really worked well and was truly a very good complex
*Snatch and C&J practice, easy strength-ish style. Went well

JDII Training
03-23-21 06:41 AM - Post#909008    

I overheard...
Thanks Diablo, felt pretty good the next day...but then the Chiro beat me up , LOL.

No peace for the wicked.

Aut viam inveniam aut faciam.

03-25-21 05:55 AM - Post#909092    

Thanks Pixie!

03-25-21 06:01 AM - Post#909093    

Thur 25 Mar 21

Warmup

A) Straight-Leg Sit-up 30 x15/Reverse Crunch: 30 x15 (held overhead)

B) 30 sec c2 rowing/30 sec jump rope x 8 rds (4/4)

C) BB Complex: 105 x 5 rows/5 clean/5 press x 3 rds

D1) Chins: BWx5,5,5
B2) BP: 155x 5,5,5

*Quick and to the point
*The C2 and jumprope was 30 sec rest between the 2. Used my timer. 30 sec row, 30 sec rest, 30 sec jump rope, 30 sec rest, etc. Works really well and gets everything flowing!
* The BB Complex was tougher than it looked but went well. The press was more like a push press
*Chins and BP was what it was. BP seemed a bit harder than it should have been, maybe because shoulders were a bit pre-exhausted

03-25-21 03:20 PM - Post#909113    

Sorry to hear about your long work hours and lack of sufficient sleep. They probably go hand in hand. Stress is a strange condition in that it tires you out but keeps you from sleep. Hopefully, the work and sleep issues will be resolved and life will be back to normal.

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!

03-25-21 05:18 PM - Post#909120    

Thanks John. Unfortunately lousy sleep is my “normal” lol! I’ve learned to live with it...however the other night was more lousy than usual. But I think you were right, had a lot on my mind and that was a factor

03-25-21 05:22 PM - Post#909121    

• JDII Said:

I take a "cocktail" of 9 mg. of melatonin and 900 mg. of magnesium (melatonin helps you get to sleep and magnesium helps you stay asleep) and it works like a charm. I take them about 30 minutes before bed. Of course, being retired and no longer dealing with serious stress from work sure helps, too.

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!

03-27-21 02:48 PM - Post#909173    

Sounds like a great cocktail to help with sleep. Unfortunately I am S.O.L. when it comes to taking anything like that, melatonin is a no-no especially. Could interact very badly with my meds. Only thing I can take Gaba. Not a sleep aid exactly but it does help to relax and stop the brain from turning and turning

03-27-21 02:53 PM - Post#909174    

Sat 27 Mar 21

Warmup
A) Ab wheel x15,15
B) 30 sec C2 rowing/30 sec jump rope x 8 rds (4/4)

C) Squat Cleans: 105x2, 110x2, 115x2, 120x2, 125x2, 130x2, 135x2, 140x2,2,2

D) FW: 64kg x 2 -45 sec walks

*Motivation was a bit low today. No real reason just was. So I didn't go crazy. Still not a bad workout
*So I figured since I wasn't really in the "mood" to workout I would at least do something that gave me some good all over work, so just went with theSquat Cleans. I considered just keep raising the weight but when I got to 140 I figured I'd just do 3 sets of 2 for a grand total of 20 Squat Cleans. Went ok

03-27-21 08:06 PM - Post#909181    

C2 above kicks ass!

I'm still terrible with catching for a squat clean. I have some kind of issue letting the bar just hit my neck for the catch.

I'm scoping concept2's, or something reasonable for the same work. I found one on the b e zo z site for like 250 or 299 I think that is magnetic. If I can use it at least until I can get a real one then it ok money spent, I guess.

Sweet work dude!

Diablo Everyone has a plan until they get punched in the mouth- MT

03-28-21 08:59 AM - Post#909191    

Good stuff, JD. Really like the 7+1 front squats . I've been doing high-rep drop sets after a top single for many years, but never thought to go in the opposite direction.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

03-28-21 11:06 AM - Post#909195    

Diablo/Al thanks guys!

Yeah Al I thought about it and based it on the Charles Polquin 6/1 wave, tricking the CNS to make the next set feel “lighter”.

03-30-21 06:08 AM - Post#909244    

Tue 30 Mar 21

Warmup

A) Straight-Leg Sit-up/Reverse Crunch: 30 x10/10, 10/10

B1) Jump roe: x5
B2) Swings: 24kg x 15, 10,10,10,10

C1) Fsquats: 155x6, 165x6, 175x5,5
C2) Pendlay Rows: 155x6, 165x6, 170x5,5

*Took two days off back-to-back, which I don't do that as often as I probably should. The extra day of rest showed this morning, everything went well.
*Started with 15 swings but I figured 10 was better since I was coupling it with the jump rope with little rest between. and for once I was right, 10 was better, lol
* Considered doing a waving scene of some kind with the Fsquats and Rows but when I started working this just happened. Still went well. Took a bout 1 min between each which seems to work well for me, especially when I'm limited on time.

03-31-21 06:34 AM - Post#909290    

Wed 31 Mar 21

25 min treadmill walk

*Nothing spectacular
*A friend's son was getting rid of a small treadmill and asked me if I wanted it, he was moving and didn't have room. Of course I said yes and he brought it over yesterday. Exactly what I was looking for, a nothing fancy compact treadmill that is very basic. Fits my needs perfectly and was free too boot. So I walked on it this morning.

03-31-21 06:58 PM - Post#909319    

Two days off, two days on. That's works!

Sweeeeeeet, can't beat free! And makes you healthier?! I can't think of anything better. Hmmm, ok, maybe a free house in the desolate tropics, one of those on stilts deals. That might be better, but barely! lol

Diablo Everyone has a plan until they get punched in the mouth- MT

JDII Training
04-02-21 05:59 AM - Post#909360    

Thanks Diablo. Not really a two on, two off cycle. It was just that i was up early and figured I'd do some walking on the treadmill, lol

Edited by JDII on 04-02-21 05:59 AM. Reason for edit: No reason given.

04-02-21 06:04 AM - Post#909361    

Fri 2 Apr 21

Warmup

A) Ab Wheel x15,15

B1) Jump rope: x4
B2 DBL KB Cleans: DBL 24kg x 6,6,6,6

C) Hang Power Snatch: 65x3, 75x2, 85x1; 70x5, 75x3, 80x3,3,3

*Nothing spectacular just a nice little workout. I was a little pressed for time because even though I was up in plenty of time I was moving very slowly, sipping coffee like I had the entire day to do stuff, lol. So just went and did some quick stuff...turned out ok
* Snatches went fairly well. I'm still not too good at them but the only way to get better is to do them and do them intelligently. Meaning DON'T try and do too much , too heavy and too quickly

04-04-21 03:50 AM - Post#909402    

• JDII Said:

Great!

Aut viam inveniam aut faciam.

04-05-21 06:12 AM - Post#909425    

• pink.pixie Said:

Thanks Pixie :)

04-05-21 06:20 AM - Post#909426    

Mon 5 Apr 21

Warmup

A) Vertical Crunch (reverse crunch): 30 lbs held over head x 15,15
B) Jump rope (slowly as a warmup): x4
C) Sq C&J: 95x3, 100x3, 105x3,3,3
D1) Chins: BW x 5,4,3,2,1
D2) Jump rope: x5
E1) DBL KB Fsquat: DBL 24kg x 5,5,5
E2) Dips: BW x8,6,6
F) FW: 64kg x40 sec walk

*So I diid this today. Went very well
*Sort of on a whim but not a whim (I guess) I had parts of this in my head but played it by ear as I went. When I looked at the workout when I completed I realized that the majority of the exercises were based on 15 total reps. The was not planned but it turned out to be very good.
Question I ask myself . IS this a "everyday" workout? Should I do this every workout? Am I missing something? Are these the best exercise selections? Not sure the answer to these yet but any advice is welcomed