[Mostly] DeLorme, Week 3, Day 3
01-20-23 01:08 PM - Post#924389    

Hanging Side-to-Side Leg Raise x 20 x 3 ss with
TRX Y x 15 x 3

CGBP: 95x10, 135x5, 175x12
DB Row: 75x10/10, 90x5/5, 110x10/10

EZ Bar Curl: 55x12, 65x10, 75x10 ss with
Straight Arm Pulldown: 95x12x3

Lightning Rounds
TBDL, pushups, 30 seconds rest, repeat x 15 rounds, as follows:
[TBDL 255x1/Pushup x 3] x 7 rounds
[TBDL: 265x1/Pushup x 3] x 7 rounds
[TBDL 275x5/Pushup x 30] x 1 round

Other cardio (walking, treadmill): 40 minutes

Bodyweight: 162.6

• Strong session, and very good week overall. Usually don't schedule deloads, but I will back off next week to give my shoulders and lower back a break.
• Lightning rounds were fun, but singles don't cut it when trying to get the heart rate up quickly. Was shooting for Zone 5, but was barely into Zone 3.

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

Edited by AAnnunz on 01-20-23 01:28 PM. Reason for edit: No reason given.

01-21-23 01:07 PM - Post#924400    

OS resets
McGill Big 4

Cardio (walking): 1 hour

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

Deload
01-23-23 01:13 PM - Post#924446    

One Legged Seated Machine Squat: 100x10/10x3
Side Lateral: 15s x 20x 3
Incline DB Row: 50s x 10 x 3
Low Incline DB Bench Press: 30s x 10, 35s x 10 x 3
Machine Curl x 10 x 3
Machine Dip: 160x20x3
Machine Crunch x 30

Cardio (bike, walking): 45 minutes

Deload intensity 40-60%. Some speed sets, but mostly slow tempo.

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

Edited by AAnnunz on 01-23-23 01:16 PM. Reason for edit: No reason given.

01-23-23 04:43 PM - Post#924452    

Nice deload routine Al

01-25-23 12:57 PM - Post#924485    

• JDII Said:

Thanks, JD. I need the break.

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

Deload continued
01-25-23 01:01 PM - Post#924486    

Tuesday
OS resets
McGill Big 4
Cardio (walking): 1 hour

Wednesday
Leg Press: 240x20x3
Seated Leg Curl: 60x10x3
Lat Pulldowm: 110x10x3
Hammer Strength Chest Press: 160x15x3
Preacher Curl x 10 x 3
Roman Chair Leg Raise x 20 x 3
Seated Calf Raise x 30

Cardio (walking, treadmill): 1/2 hour

Bodyweight: 161.9

Very tired, achy, and weak this morning, so I would have taken this deload even if I hadn't scheduled it. If I don't feel better by Friday, I'll take a day off.

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

Edited by AAnnunz on 01-25-23 07:57 PM. Reason for edit: No reason given.

01-26-23 04:45 PM - Post#924509    

OS resets
McGill Big 4

Cardio (walk, hike): 80 minutes

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

Uncle Alchr('039')s Training Log
01-27-23 01:50 PM - Post#924524    

McGill Crunch x 30
Dead Bug x 20
Plank x 1 minute
Bar Hang x 1 minute

Cardio (walk, elliptical, swim): 1 hour

Bodyweight: 161.8

Skipped lifting today. Walking and swimming were low intensity, but I did a round of tabata on the eliptical.

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

Edited by AAnnunz on 01-27-23 01:53 PM. Reason for edit: No reason given.

01-27-23 10:21 PM - Post#924538    

Always liked looking at your workouts and wishing I was strong like you. God bless you and yours.

Uncle Alchr(chr('039')039chr('039'))s Training Log
01-28-23 09:16 AM - Post#924548    

Thank you, young man. You and Jason motivate me, too.

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

Edited by AAnnunz on 01-28-23 09:17 AM. Reason for edit: No reason given.

01-28-23 09:29 AM - Post#924549    

IOL has been like a second home for nearly eighteen years. Thanks to Laree (and Dave) for making this such a wonderful, welcoming place, and to all of you who have befriended, encouraged, motivated, and put up with me for so long. You will always occupy a special place in my heart.

May the Lord bless and protect you and your loved ones.

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

01-28-23 10:23 AM - Post#924551    

• AAnnunz Said:

I second this Al!

Uncle Al's Training Log
01-31-23 07:14 PM - Post#924618    

Same here Al, you've all become family and IronOnLine is my online home for all the reasons you mentioned... after finding it on the internet early 2004 then joining a bit later.

I recall when Jmac came to visit we met at the airport like long lost brothers. Speaking of John, I'd love to catch up with him sometime.

"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

Uncle Alchr('039')s Training Log
02-01-23 04:23 PM - Post#924639    

Uncle Al, I hope you do not jump the boat now...many of us can still support each other even in the future albeit nothing can replace IOL.

Join the mailing group I set up for that reason.
Mail me at:
iolfriends+owner@groups.io

If you want that is....

Aut viam inveniam aut faciam.

02-05-23 04:17 PM - Post#924682    

Sad news about the site. I’ve been on a bit of an adventure for a while and now it seems I’ve missed the boat :(

Al, I wish you all the very best in the future. You’re a truly inspirational human being.

Take care, Spencer.

'You can throw in the towel or use it to wipe the sweat off your face and keep going' 'Well ain't this place a geographical oddity? Two weeks from everywhere.' Ulysses Everett McGill

02-06-23 09:54 AM - Post#924700    

Al, did you stop training and eat pizza all day long?

Aut viam inveniam aut faciam.

Re: Pullup Goal in the Books!!!
02-07-23 07:58 PM - Post#924722    

• AAnnunz Said:

Al, I've had a collection of IOL pics in my gym, including a good one with Stingo and Dave Draper and a group shot taken at the bash at Ironeagle's place.

I appear to lost them off my computer so recently took this one out of the frame and got scanned to post on your log.

Located right in front of my power rack, it has inspired a lot of workouts.

"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

Re: Pullup Goal in the Books!!!
02-09-23 10:16 AM - Post#924753    

• AussieMerv Said:

Great pic!!!

02-10-23 04:35 AM - Post#924757    

thatsa 100 lbs dummbell!

Uncle Al is sucha beast!

IronOnline = best

Uncle Al's Training Log
02-10-23 06:06 AM - Post#924758    

And what was the weight of this concrete Atlas stone at the Austin bash?

"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

02-11-23 01:56 PM - Post#924765    

Thank you so much for posting the photos, Merv! They brought back some wonderful memories of times spent with our IOL brothers and sisters.

Thanks also to Pixie, Gunvald, JD, Lee, and Spencer for the fond farewells. You friendships have meant a lot to me, and I wish you all the very best.

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

02-18-23 07:19 AM - Post#924850    

• AAnnunz Said:

Thanks Al! Meant a lot to me too…and thanks for all the knowledge!

02-20-23 08:57 PM - Post#924877    

Uncle Al, JDII- join the mailing list:
Mail me:
iolfriends+owner@groups.io

Aut viam inveniam aut faciam.

02-28-23 07:06 PM - Post#924974    

All the best with your training into the future, Al. Thanks for your support over the years, it's been a great ride.

"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

03-02-23 09:20 AM - Post#925016    

JD, Pix, Merv - Thank you.

Again, wish everyone the very best. If you want to stay in touch, feel free to send me a friend request on Facebook (Al Annunziato).

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

Uncle Alchr(chr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))039chr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039'))))s Training Log
03-10-23 02:37 PM - Post#925056    

Have been making really nice progress with this routine, so I thought I'd share before the door closes.

MONDAY
Bulgarian split squat x 10L/10R x 3
*Decline Bench Press x 10,5,10 pyramid; drop 10% x 12; drop 10% x 15
*Chest assisted row x 10,8,6 pyramid; drop 10% x 8; drop 10% x 10
Cable flye x 15-20 x 4
Seated One Arm Curl x 6-12L/6-12R x 5 supersetted with
Overhead Triceps Ext x 15-20 x 5
Low intensity steady state cardio: 1/2 hour

TUESDAY
Hike**: 1 hour

WEDNESDAY
*Moderate intensity interval training (15 lightning rounds) -
Trap bar deadlift: 1.5 times bodyweight x
30 seconds rest
Ab wheel x 5
30 seconds rest

*Weighted Pullup/chin x 10,3,1,6 pyramid; drop 10% x 8; drop to bodyweight x AMRAP
Straight arm pulldown x 20-30
Machine dip x 15-20 x 5
Face pull x 20-30 x 2
Box jump x 5 x 3
Ab wheel x 15-20 x 2

THURSDAY
Hike**: 1 hour

FRIDAY
Goblet squat x 5-10 x 3 ss with
KB swing x 20 x 3
*Seated Incline DB Press x 15-20 x 4 @ 90% incline; 10-12 x 2 @ 70%; 10-12 x 2 @ 30% ss with
Leaning side lateral x 15 x 5
Rope cable hammer curl: [down the stack] x AMRAP x 6
Incline pullover & crunch x 15-20 x 2
Low intensity steady state cardio: 1/2 hour

SATURDAY
HIIT: Typically sled sprint -- 1/2 bodyweight x 10 seconds x 10 (one to two minutes rest)
Hike**: 1 hour

* Primary focus. If arthritis isn't acting up, work sets are taken to RPE 9-10.
** On Tuesday and Thursday, hikes are fairly strenuous. Terrain is often challenging with quite a few steep hills. On Saturdays, hike is after the HIIT, so I pick an easy trail.

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

Edited by AAnnunz on 03-11-23 08:48 AM. Reason for edit: No reason given.

Re: Uncle Alchr(chr('039')039chr('039'))s Training Log
03-10-23 04:41 PM - Post#925057    

Nice going Al.

You are still posting. I am still reading and being inspired.

Keep on keeping on.




Stay Healthy, Stay Strong

03-10-23 07:00 PM - Post#925058    

Nice going Al! Good see you still here before the lights go out.

Uncle Alchr('039')s Training Log
03-11-23 09:33 AM - Post#925061    

Traveler and Bruce - Thank you. I hadn't posted my training since Laree's announcement in January. Since that time, I've been experimenting with a mix that Is somewhat paradoxical when you think about it. On one hand, the cardio and strength training check two important longevity boxes. On the other hand, the volume and intensity of the lifting stray from the senior friendly minimum effective dose (less is better) philosophy to my usual, sometimes risky maximum tolerated dose. I've learned a lot about fatigue management though. With well placed deloads and/or extra rest days, this way of training is really working well for me.

Be that as it may, here I am, two months short of my 77th birthday, still handling loads and maintaining muscle mass I can be proud of. Since so many on IOL taught and encouraged me along the way, I thought it might be appropriate to end my log on this positive, hopefully encouraging note.

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

Edited by AAnnunz on 03-11-23 10:17 AM. Reason for edit: No reason given.

03-11-23 11:17 AM - Post#925063    

Looking good Al. Good luck.

"Coyote is always waiting, and Coyote is always hungry."

03-12-23 04:00 PM - Post#925072    

You're doing great Al. You are about a year younger than me, so we both have the same huddle's to overcome. You're a well seasoned and smart guy, so keep doing what you think is best for you.
Bruce

03-15-23 09:02 AM - Post#925080    

• Steve Rogers Said:

Thank you, Steve. I am sure your approach to training will keep you in the game for many years to come.

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

Uncle Alchr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))s Training Log
03-15-23 09:49 AM - Post#925081    

• brucedl Said:

Thanks, Bruce. In hindsight, I wish those of us senior IOLers, who took part in so many great discussions about building muscle & might using high volume old school techniques over a decade ago on Flight Deck, kept it going. So much scientific data about optimal training (and nutrition) for hypertrophy, strength, fitness, health and longevity have become available since then that could and should have been, shared, sliced & diced, compared & contrasted, and applied by those of us who still train using routines Dave, Arnold, Franco, et al did sixty years ago.

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

Edited by AAnnunz on 03-16-23 07:28 AM. Reason for edit: No reason given.

03-16-23 05:09 PM - Post#925085    

Great news, All.Join us so that we can celebrate your b-day. We started logs and carry on training best we know how,IOL in our hearts.. You're missed. In any case, all the best and take care.

Aut viam inveniam aut faciam.

its absolutely worth it...
03-17-23 07:52 AM - Post#925091    

Uncle Al, come over to our new place! Its working well (better than expected once you get used to the new style of the forum)

Judge is there already along with some others...

Worth a shot...

It would be great to have you there.

It took me several weeks to decide if I would join or not... I was very hesitant and thought it wouldnt be worth it... but already after a few days being there I can tell ya its worth it! I'm so happy Pink convinced me... or inspired me to join! Lets goooo! Just so you know once I drop my weight after summer I am fullfilling my promise and will get you in DIPS... we still got that DIPS competition!

I am the true master of DIPS of IronOnline (well, not now but soon)

edit: one day we might start a real forum, you never know!

IronOnline = best

03-18-23 12:11 AM - Post#925094    

Al, there are a number of IOL'ers that have joined Pink Pixie's email group. Several, including me, miss your participation. How about it?

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!

Uncle Alchr(chr('039')039chr('039'))s Training Log
03-19-23 09:36 AM - Post#925097    

Pixie, Big G, and Brother John -- Thank you for thinking of me. I need some time to sort some things out. Afterwards, I’ll connect with you guys.

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

Edited by AAnnunz on 03-20-23 07:29 AM. Reason for edit: No reason given.

Re: its absolutely worth it...
03-21-23 05:05 AM - Post#925102    

Gunvald,
I need to drop my weight before summer! Yieeks! How is that going to happen? Let me know your secret tricks. Yesterday was equinox.

Al,
I feel like I am sorting out everything all the time nowadays....and get nowhere because it's like a tumble dryer- it goes up and down but round and round and there are no wheels to it, heheheh! But you are structured and systematic, you'll fix it! That much I know.

To all,
This forum is the forum...there's no other like it. They say it's old...well, oldies but goldies. Red and white works best, still, until it doesn't. There is work behind the scenes, though. Drupal- no thanks. I am not an IT wizard.

But what doesn't get old and new? Everyone here dealt with the closure in their own way. Some quit cold turkey, others still log weights like there is no tomorrow.
I opened a smoothie bar club where every serious IOLer is welcomed as long as they do not throw the furniture around. Furniture is solid, made by DD so you need a lot of muscles to even move it, yet along lift it. So just sit and think pink and lift the iron and live life best you can as long as is given to you. There is no more to it.

So now I kidnapped Al's log just because the guys try to kidnap him. Thanks guys. Nice try! I just keep the door open so they can drag him in through it.... Hey, I think pink and do my best to see life as a walk in the park where I occasionally stumble over a DB or my shoestring. Shades on. High heels. Or sneakers if need is. Sometimes it brings me to my knees and then I listen to divine providence, rise to the occasion and do the right thing.

Love you all. Take care. Gotta run. There is a weight to lift and weight to loose.....what is this obsession with weight? Surely it exists only on this Earth? Or?

Space is weightless. In it you just float and loose bone density and all your hard gained muscles but not your Self. Consciousnes is all there is
U are forever.

Aut viam inveniam aut faciam.

Uncle Alchr('039')s Training Log
03-21-23 09:02 AM - Post#925103    

Love you, too, Pixie. [smooch]

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

Edited by AAnnunz on 03-21-23 09:15 AM. Reason for edit: No reason given.

Uncle Alchr(chr('039')039chr('039'))s Training Log
04-02-23 09:13 AM - Post#925125    

One week into my spring cut and have lost 1.5 lbs just from reducing alcohol from two to one drink a day and eliminating my small post dinner dessert (1/2 light ice cream bar). This should do the trick, but I'll probably have to drop my mid afternoon snack (cottage cheese or yogurt with fruit) and add another moderate to high intensity interval cardio session to be thong-worthy when our community pool opens Memorial Day weekend. Hate to lose any of the great gainz I made over the winter, but a man's gotta do what a man's gotta do.

Still doing great following a routine similar to the one detailed above and incorporating lifestyle/cardio/nutritio nal recommendations from Rusty Moore's Ageless course and Dr. Peter Attila's book, Outlive. Highly recommend both, especially for those of you who feel increased lifespan is worthless if your healthspan doesn't keep up.

As much as I hate to mess with a good thing, I may have to change from a full body to a four-day split
so I can set aside a day to address things I'm not satisfied with. Take my chest, for example. While the pecs have decent mass, they appear too "full" and bottom heavy (typical heavy bench presser look). To get the aesthetic appearance I'm pursuing, I'll need to chisel with flyes, crossovers, heartbeats and/or squeeze presses, while building the upper pecs with moderate to heavy inclines. To fit that, That will almost certainly mean increasing weekly volume from 10-12 to 16-18 sets. Make sense?

Anyway, I hope everyone one who still drops by is doing well. If posts remain permissible, I'll post my results at the end of May. Lift large and God bless.

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

Edited by AAnnunz on 04-03-23 09:12 AM. Reason for edit: No reason given.

04-02-23 01:42 PM - Post#925126    

Good to see you post and that you’re doing well! Jason and I are still working out of course. I am getting a shot in my right knee tomorrow as it has been giving me grief. Even though the site is closed we can apparently continue to post.

Uncle Al's Training Log
04-04-23 07:37 AM - Post#925129    

• brucedl Said:

Thanks, buddy. Hope the shot gives you relief.

I won’t be posting much, but I’d like to continue drop by occasionally to write a few words about things I’m doing and learning that might prove helpful to fellow iron addicts.

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

Edited by AAnnunz on 04-04-23 03:12 PM. Reason for edit: No reason given.

04-11-23 01:25 PM - Post#925135    

Just happened to come here and was surprised to see recent posting. I thought this was closed?

04-19-23 05:49 AM - Post#925155    

JD, I am equally confused. However, I sent you a late reply with links.

Aut viam inveniam aut faciam.

05-13-23 12:12 PM - Post#925206    

• JDII Said:

Dunno. Pretty sure Laree would have posted something if she changed her mind. Perhaps the people who are going to shut things down have other priorities, or maybe it’s just cheaper to leave things be and just not fix anything that breaks.

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

A Compromise
06-14-23 11:40 AM - Post#925248    

Cut my fat loss phase short of my original goal. I liked the fairly muscular guy I saw in the mirror when I started at 168 lbs, despite the thickish midsection, and hated the scarecrow looking back at me when I dipped below 158. (At 5'5", just a few pounds either way makes a LOT of difference!) The best of both worlds appears to be at about 162. As a bonus, I am almost as strong there as I was at the heavier weight. So, I'll be trying to stay in that range (i.e., 162 +/- 2 lbs) throughout the summer.

Didn't take any bodybuilding pictures, but here's a video that shows back, trap, and shoulder development while highlighting strength endurance:

https://www.facebook.com/al.annunziato/videos/5815053 40762612

As you can see, the final product is somewhat muscular, fairly lean, and pretty strong...for a 77 year old. I'll take it.

Be that as it may, I worked very hard to get where I got, and it took its toll. So, I'm taking this week off, and will probably stay in maintenance mode for the next month or two. Afterwards, who knows?

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

Edited by AAnnunz on 06-14-23 12:07 PM. Reason for edit: No reason given.

06-14-23 02:11 PM - Post#925249    

Looking great, brother!

It's good to find our best weight. No need to be cut up like a competitor. Lean and healthy and feeling good about ourselves is terrific. Too lean is unhealthy. Maybe not as unhealthy as being fat, but still not ideal.

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!

06-15-23 09:08 AM - Post#925252    

Looking good!

"Coyote is always waiting, and Coyote is always hungry."