Chef at 50...

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1

Figured I’d log here so I have any easy place for storage. I have started and stopped so many times, hard to keep track of…and I do enjoy training. I really have no excuses either as I have a garage gym with a squat rack, smith machine, dumbbells up to 90,s, 500# of plates, and a rower. Okay, perhaps one excuse…I live in Wisconsin and the garage gets cold!

Stats as of today:

5’8”, 205#

Have always been athletic, and my build is a thicker upper body, and fairly lean legs. I was diagnosed with metabolic syndrome last year, so have to watch that.

goals: Lower waste circumference, get stronger, get better cardio fitness, have more energy.

On week 4.4 of beginner program. For the second time. Started and stopped several times during my life, so hopefully this time will stick. Would like to make my age 50 my strongest year yet, and realizing retirement isn’t far away, so would like to be able to live it for as long as possible.

Yesterdays workout:

OHP: 115x4, 120x4, 125x4x3 ( this was probably RPE of 8.5 or 9 on the last set)
Squat: 225x7, 235x7, 245x7x2 ( These felt pretty good…recorded the first set of 245…could probably get a bit lower)
BO Rows: 120x10, 135x10, 145x10x2 (I hate this exercise…not sure why, but my elbow acts up when doing them)
GPP: lat pull down/bb curls/rope press downs-superset these 3 for 12-15 reps for 4 sets with 1 minute rest between circuits
GPP: Took the dog to the dog park(30 acre park) and hiked that 4x around in the snow…took an hour and was sweating. Felt like my heartbeat was raised.

I generally get 15000 steps per day…probably got more when I actually was working daily in kitchens

Nutrution has been pretty good. Eating right around 2300 calories, with goal of 35g fiber, 180g protein…and I kind of let the rest fall where it may as long as it’s under the 2300 threshold. I do track on myfitnesspal.

I did start creating this week…so feeling a bit bloated and definitely grassier than usual. Hopefully that goes away soon, or I may be sleeping in the guest room.

2

Crazy day. Got 10-12” of snow…and since my wife cares a whole lot about the environment, we don’t have a snow blower…living in Wisconsin. So got to shovel for about 90 minutes of decently heavy snow…that was a pretty good workout. Through a bunch of snowballs for my puppy to chase so she got good exercise…and am happy that 2 years after a rotator cuff and labrum repair, my arm felt pretty good.

Probably went over calories by a bit yesterday, but it was my wife’s 51st birthday…so had a great celebration dinner…and cake.

workout today:

Day 3, week 4.4

DL: 275x4, 295x4, 315 x4, 325x4 ( 315 went up great, which is what I did last week, so let’s add #10 I thought…325 was a grind…RPE 9)
BP: 175x8, 185x8, 195x8x2 ( I was planning on 190 as to sets, but this went up well)
Squat: 185x10, 195x10, 205x10x2 ( was planning on 225 here…but nope. Perhaps all the shoveling took its toll here)

On a side not, who programs sets of 10 squats…are they masochists or something? As the dwarf said in Lord of the Rings “I’m more of a sprinter”.

I still don’t have a belt, so should probably get one, and perhaps some lifting shoes.

3

Want to come here daily to keep me accountable…whether I lift or not. I think this will help. My trend has been to be really dedicated for about 2.5 months at a crack…and would like to make this more permanent this time. I think having the dog will help with just NEPA, especially first thing in the morning. Now to keep the training going with the lifting, and going into the next phase, to do some GPP.

Put my stats into a BMI calculator yesterday, and it spits out that I am obese. Shows I should get under 167 for my height. I don’t see that as very realistic…but who knows. I do know my waist circumference I can get under the 37". That will be a little more tedious to track than the scale, but perhaps do the scale weekly and the measurement e/o week.

Diet has been pretty good. I’m not being 100% strict on clean eating, but certainly not doing IIFYM either. Will eat grilled chicken with 1/3 serving of french fries, or had 1 piece of french toast with egg whites/1 yolk, with some turkey sausage. Things like that so it’s not super restrictive, and hopefully sustainable for me, family, and lifestyle.

4

So…missed my weights last night. I was just exhausted. Not sure if it was from all the shoveling, tough walking/hiking through snow at the dog park, if the 8 weeks of caloric restriction kicked in…or what, but I just didn’t have it. Diet stayed fine…and that’s usually a sign for me…when the sugar temptation kicks in…but it hasn’t…yet. Will get the weights in tonight though, and since my gym is in my garage, will do Thursday/Saturday/Monday, followed up by W/F/Sun the following week. That will take me to week 4.6 on the beginner, and then we take a week at the water parks…then will switch to the second phase of the beginner program. Supposed to get frigidly cold starting tomorrow, so this will be a good test…or challenge.

5

Got my lifting in today. Did sort of a hybrid between days 1 & 2. It was cold…37.4 degrees in the garage. Felt pretty strong today…so that was nice. Diet has been solid. This level of deficit seems sustainable for me right now. Not really struggling with hunger. About 10 days in from starting creatine, don’t feel gassy anymore, which all in the house appreciate. Have a lot of snow on the ground, and it’s not suppposed to get above 13 for the next week or so.

OHP: 115x4, 125x4, 130x4x3 (felt good…right about rpe 8.5 on last rep of last set)
squat: 225x7, 245x7, 275x4, 295x1, 245x7 ( combined day 1&2 with these. They were feeling really good, so decided to push a little…took a video of the 275x4 and by my eye they looked good)
BO DB Rows 60x10, 65x10, 70x8x2

BB Curl : barx15x2
rope press down: 40x12x2
lat pull down: 140x8x2
suspended push-up: 8x2

6

Chilly morning for a workout. It was 27.6 F in the gym this morning. Started out with coat, hat, hoodie, gloves, long undies. I went in with limited expectations, and exceeded those. I will say it felt like energy waned at the end pretty good, and after Friday’s workout, I was still feeling some of those effects. Ate pizza last night, and due to that, might not have gotten my protein in for the day…or probably my fiber…but got close on that one. I’m going to chalk it up to a re-feed…I’m not going to call anything “cheat” days anymore. Just eat healthy most of the time, move ALOT, and the rest will take care of itself it seems. If I eat healthy and below calories for this weight loss, it seems almost hard to eat “bad”, as I just don’t have room/hunger for more food most of the time.

Getting my second dose of the covid vaccine today. I’ve been hydrating pretty good this morning, as I’ve read that can mitigate some of the side effects. We shall see. I made 2 different soups yesterday for tonight/this week if I’m feeling bad/fatigued and don’t have the energy to cook.

Deadlift: 255x4, 275x4, 295x4x2 (RPE 7.5 on the last set. I used straps, as the bar was really…really cold. I wore winter gloves for the 255, 275 sets)
Bench: 155x10, 165x10x2…really focused on a 1 second pause at bottom. Not sure I’ve done that before. Definitely felt it in the chest more than the tri’s
Squat: 185x10, 205x6, 225x6x2 (Legs felt heavy from Friday’s session, but still wanted to get some work in…scheduled for sets of 10, but cut them short…hard to get breath in the cold)

Lat Pull: 140x12
DB Shoulder press: 30x18
BB Curl: 55x10
Rope Push down: 40x14

Could not take the dog to the dog park this morning due to the bitter cold. It was -9 upon waking up. She was very sad.

7

Significant soreness today. Not sure if that’s due to the cold in the garage, or working in conjunction with the second dose of the vaccine. Will hopefully get a chance to hit the rower tonight for some GPP. Looking to get an assault bike, as I hate the rower…as does my wife, so I think that’s a decent compromise. I think she would like a peloton…so we may have some more negotiating to do.

I haven’t been on the market for any exercise gear for a while, and have bought all of mine second hand. Holy smokes the cost of plates has skyrocketed! I used to pay like .50/#, now it’s like $1.50 per pound…seems crazy. I’m going to be in the market for another couple of 45’s, and another olympic bar.

8

So the soreness was completely from the second dose…holy cow, that hit hard when it hit. I wrote that at 12:48 our time, and was in bed about 2 hours later, slept until 5, took a shower, made and ate dinner, and went back to bed. Needed Tylenol to be able to fall to sleep. The lymph node under my left armpit is still a bit swollen and tender…lets hope the robust immune response means something.

Took the pup to the dogpark for a quick jaunt…about 40 minutes…it was a whopping 4F, but I worked up a sweat, and she seemed no worse for the wear. When we got in the car, her paws didn’t even feel cold.

Week 4.6 starts today. This will be the last week of the 1st phase of the beginner program. A natural break as we are out of town next week…so my first easy week for phase 2, will be a condensed one…3 workouts into 2. Will run phase 2 for roughly 9 weeks, and then the third phase for another 8 weeks, and that should take me to the first week of June.

Diet has been fairly consistent. Might have binged a bit on the weekend, but not horrible food…just perhaps calorie dense…then on Monday, did my weigh in, and I was down to 204. Would like to be about 180 by June 10…and that’s just the weight goal. We head to St. Maarten on June 11th.

After we get back from St. Maarten, will probably run the general strength and conditioning template…as would like to get a better cardio base. Goal by the end of summer is to run a sub 30 minute 5k.

9

Workout tonight…felt good going in…,had high hopes…

squat: 255x4, 265x4, 275x4x2 (These felt heavy…was hoping to go up to 285)
bench: 155x10, 165x8, 175x8x2 ( focused on 1 second pause at bottom…felt good)
DL: 185x8, 205x8, 225x8 (I was spent)

I still think there is slight lingering from the vaccine. Will hit it hard on Friday.

10

Life got in the way for my Friday workout, so got it in on Saturday. Took the dog to the dog park for some cardio, as well as did some snowdio. Got roughly 3 inches of snow.

week 4.6, Day 2

OHP: 115x4, 125x4, 135x4, 130x5, 125x6
squat: 225x7, 235x7, 245x7x2(felt good.
Db Row: 65x10, 70x10, 72.5x10x2 (overshot the rpe on last set)

GPP:
suspended push-up 10x2
lat pull down:160x10x2
bb curl: barx12x2
jm press: 80x12x2

11

Was in the Dells at a waterpark for 5 days of vacation. It was a needed break for sure…but did miss 2 workouts, but those were to be workout 1&2 of week 5 of the Beginner program, so don’t feel like I missed that much.

Workout yesterday:

Squat (This is supposed to be low bar…and honestly, I have no idea if it is low bar/high bar or somewhere in between…its where I can comfortable rotate my shoulders after surgeries on both)
245x4, 255x4, 265x4, 240x4 (had some pain/weakness in the front of the hip on the right side, was hoping to get to 275)
Incline Bench: 125x10, 130x10, 135x10, 125x10 (RPE 9…right where is was supposed to be)
RDL: 155x8. 165x8, 175x8 (Think I could have done more here, but was concerned about next day soreness of the hammies, as I usually get that when I start these)

GPP Superset

Lateral Raises: 15’sx10x2
Lat Pull Down: 160x12x2
Rope Press Down: 40x12x2
BB Curl: Bar x 12x2

Weight was down to 204 this morning with clothes on and after being awake for 3 hours. Pants are fitting way better.

12

In the low 40’s in the garage this evening…made for a great temp for working out. Felt good going in. Front of hip still bothering me a bit on the right side.

touch and go BP- 205x4, 215x4, 225x4, 210x4. ( Maybe RPe of 8.5… maybe 9)

3-0-3 squat - 185x7, 205x7, 215x7
db row-60x10, 65x10, 70x8

GPP superset

bb curl- 65x8x2
push down - ;(5)x15x2
seared calf raise 50x15

will probably add some pull-ups in the gpp for this workout

13

Day 5.3 of Beginner
Weight down to 202. My wife noticed that my wife is down.

felt really good. Weights flew. Starting on day 1 of week 6, will be lifting at 5:30 AM.

DL: 275x4, 285x4, 295x4, 275x4 (Felt good…probably could have pushed it, but with going to working in the morning, didn’t want to be too sore)
OHP: 95x8, 105x8, 115x8, 105x8 ( felt really good)
BSS: 40x10, 60x10, 80x7 (right hip acted up a bit…hopefully these will work it out)

GPP Superset:

suspended push-up 12,10
lat pulldown: 180x10, 7
Rope presseown: 40x12, 10
bb curl: barx15, 12

14

Had a funky week. Was going to change to morning workouts, but then stuff happened with my wife’s work and son’s schooling, so had to put that plan on hold…then travelled to Florida to see my daughter for the weekend. Was able to get two workouts in this week, but both were sort of hybrid work, combing some rep schemes and exercises to get it all in.

6.1

Squat: worked up to 275x4 @ 9, 2 sets at 245 x 4
Incline Bench: Worked up to 135x10 @ RPE 9, 1 set of 125 @ RPE 9…stopped this at 7 reps
RDL: 185x8, 205x8, 205x8 (Had to run and pick up my son from Karate

6.2 & 3

Squat: Worked up to 285x4, then dropped to 225 for tempo squat 7@9 for 2 sets
OHP: 125x8@9, 115x8
BOR: 65x10x2
DB Bench: 65x10x2

That last was done at LA Fitness in Pompano beach. All felt pretty good. Nice to work out in shorts and a t-shirt again.

15

I restarted week 6 of the beginner program with switching to AM’s this week. Still have pain in the hip that crossed the thigh and goes to inside of knee. A touch of weakness there as well. Didn’t seem to have an issue training on an empty stomach, as my numbers were fine, other than having less rest as I had to get done by a hard stop time of 6:30.

Squat: 265x4, 275x4, 285x4, 255x4x2 (The 285 was rough…with the pain in the hip)
Incline: 125x10, 130x10, 135x10, 125x10 (RPE of 8.5 I’d guess on top set)
RDL: 185x8, 195x8, 205x8, 195x8
Lat pull down: 180x12x2
Rope triceps: 5x8x2
BB Curl: Bar x 20x2

16

Really sore hip/thigh on Thursday morning, so decided to not do the tempo squat and just give it a rest until day 3. Felt pretty tired this morning, so strength was a bit down, but once I got started, did okay.

t&G bench: 205 x4, 210x4,215x4, 205x4x3
DB Row: 60x10, 65x10, 70x10, 65x10 (These felt surprisingly good)

GPP Superset:

Lateral raise: 15DB x 10x2
BB curl: 65x10x2
Push Down: 70x12x2
Lat Pull: 220x8x2

Abs:
Ab wheel rollout: 5x2
Plank: Fully flexed x 30secx2

Abs pretty sore day after.

17

Day 3 of week 6 of beginner program. Worked out after taking the dog to the dog park. Thigh/hip still sore. May be a little nerve irritation…no idea. Workout went well…may have overdone the GPP at the end, but I was feeling good, and had the time…so what the heck.

Deadlift: 285x4, 295x4, 305x4, 275x4x2 (These felt really good. Might have been able to go to 315, because I feel like I had a couple in the tank still, the 275 went up pretty easy. Thought about doing 3 sets of the back off, but decided not to)
OHP: 110x8, 115x8, 120x6, 115x6 ( I think I could have grinded out the 2 additional sets, but thought better of it)
BSS: BW x 10, BW x 10, 40x5x5 (Went slow…thigh/knee definitely hurt. I felt like I could handle the intensity, but not the volume, so cut them at 5 reps

GPP: Suspended pushup 10 x 2 sets
Underhand lat pull: 130 x 6x 2
Curl Bar: 90x4x2
skull crusher: 90x8x2

Abs still a bit sore from the ab wheel on day 2… will have to stay consistent with those. Should put them in on Day 1 & 3, and then do perhaps do a rotational ab exercise on Day 2.

18

week 7.1 of Beginner program

This working out in the morning thing is going to take some getting used to, that’s for sure, especially with a puppy that doesn’t like to sleep through the night all of a sudden. I separated the lifts a little as my hip was very stiff upon waking, so I did the incline and RDL in the morning, along with some GPP, and was able to get the squats in later in the day after the hip/thigh warmed up.

Incline Bench: 125x10, 135x10, 145x10, 135x10 (I think I could have went up another 5# on the top set. these felt good)
RDL: 185x8, 205x8, 225x8, 210x8 (These felt pretty good. That top set may have been just a tad too much, as I feel that they got a little ugly)
Squat: 255x4, 275x4, 285x4, 255x4x2 (These felt great. Top set was probably RPE of 8 instead of 9, but taking it slow with the hip/thigh)

GPP: Rope press down: (6)x12x2
BB Curl: 55x10x2
Lat Pull: (11) x 8x2

19

Week 7.2 Beginner program

T&G Bench: 205x4, 215x4, 220x4, 210x4x3 (Felt right at RPE 9 on top set, the back off sets felt pretty light…felt like I could have done a bunch of sets there)
3-0-3 Tempo: 205x7, 215x7, 225x7, 210x7 (I think these felt about right)
DB Row: 65x10, 70x10, 75x10, 70x7 (I kept rest short here as I needed to get going to get ready for work…but felt good)

I think my back is getting thicker…and arms appear to be getting a bit bigger. This is the most I’ve ever worked on biceps…as I don’t enjoy doing them…and I’m being consistent with them. I can now feel my right biceps flexed…as I couldn’t for quite a while after shoulder surgery.

Got my lifting shoes in the mail today. Will try them on Saturday for the first time, to see if they fit and how they feel.

20

Re-doing week 7, as I didn’t get the third day in. Had some issues with wife’s schedule, school schedule, and helping my son out with rehabbing a house. Not a ton of motivation to get the workout in…but this is where I see a huge difference in compliance/adherence…is that I knew I just needed to get the work in, so didn’t make an excuse…even if I wouldn’t “hit my numbers”…I knew just to get the work in. Lifted with the new shoes for the first time. Seemed to take some of the pressure off the hip, and was able to keep the stance a bit narrower, which also seems to help.

Week 7.1

Squat: 270x4, 280x4, 290x4, 265x4x2 (These felt great. Probably could have went up higher, perhaps to 300…but good work)
Incline Bench: 120x10, 130x10, 140x10, 130x8 (This was an RPE of 9.5 on last rep of last set. Felt like good work.)
RDL: 185x8, 205x8, 225x8, 205x8x2 (My lower back felt these, as did my hammies. I will be sore tomorrow from this volume I believe)

GPP: (numbers in parenthesis is pin number on stack)

Lateral Raise: 17.5x10, 15x10
Lat Pull: (9) x12x2
Triceps push- (6) x 10, (5) x 10
BB Curl: Barx12, Bar x 12 (Grip was shot on last set…definitely burning)

I continue to get 5 good days of hour long hike at the dog park with the dog. Occasionally sprinting up the hills. Averaging right around 13,000 steps on those 5 days, and 10,000 on the other 2 days. Will start to incoroporate some HIIT on 1 day per week. Not sure what it will be, probably rowing. May do that on my day 2 workout as that seems to be the least taxing along with my GPP ab work.