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Old 03-31-2020, 08:09 PM
Belnik Belnik is offline
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I need to start getting back after it...I look forward to some motivation from your BW work and will post mine as well, starting back tomorrow.
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Old 04-02-2020, 10:06 AM
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Did my first bodyweight workout yesterday, it wasn't what I'd hoped for, but it's a start. I'm still a bit hesitant since my doctor isn't fully onboard with it, so I'm keeping it reserved for a bit.

Warm ups, stretching and arm swings and such

Pushups 5X20 20 reps were very easy, The planking portion of the move worries me (at this point anyway)

Wall pushups (Thumb and index finger in the triangle position)
4X20 reps

Reverse pushups, between chairs.
3X20
3X10 These felt really good on the triceps

Squats, nothing special, hands out from to keep stable, uo and down
5X20

Lunges, right leg, then left leg, 1 each = 1 rep
5X12

Band (Blue) front/side/rear raises (Shoulder)
My wife has a blue band from some rehab she had a while back so I used that for some light shoulder work. I adjusted the pull by holding one end under my foot, then raised to the front (4X10) then the side (4X10) and bent over for rear delta (4X10). The 4 sets of 10 were on each arm. Its' not much for weight but it does help get the mind muscle connection going well.

That's all that time allowed today, if this keeps up after I'm cleared to go all in, I'm going to add in handstand pushups, one legged squats, and a lot of miscellaneous ab work.

So far I feel fine, hopefully it wills stay that way. The only drawback, and anybody that's had prostate surgery will understand this, is the leakage. That sucks, but it is getting better it seems, every day. I just make allowances for it and go on. It's a minor inconvenience to be cancer free.
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Old 04-03-2020, 09:42 PM
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Today was a brief repeat of Wednesdays workout.

Warm up stretching and such

push ups
5X20

Reverse pushups between chairs
5X20

Squats
5X20

Lunges
5X20 (each leg, alternating)

No ab work for 3 weeks, I was going to try but one incision is still not dry, so, no go.
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Old 04-04-2020, 10:00 AM
Belnik Belnik is offline
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Are your reverse pushups between chairs done with your hands on the chairs, sort of dip like for triceps or the elbows/tris on the chairs, and more of a rear delt/back exercise?
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Old 04-04-2020, 03:30 PM
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I start sitting right on the edge of the chair, hands right up against my rear on the chair, then slip off and do more or less a dip, but keeping my elbows in to focus on the triceps. If you feel strong set a weight plate on your lap before starting.

Hands on the chair, feet on another.
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Old 04-06-2020, 08:34 PM
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I'm trying to work my way back up, but I'll do it slowly. After I reach the doctors 6 week limit then I'll make the jumps much bigger, if the gyms are still closed. If not, it will be interesting to see how the bodyweight exercises helped, or if they do.

Warm ups arm swings and such.

Pushups
6X20

Wall pushups, thumb+index finger forming a triangle
6X20

Reverse pushups between chairs, some may call them triceps dips?
6X20

Squats
6X20

Lunges, alternating legs (may have to cut back here)
5X20

So my numbers have been inched up a bit, I plan on adding 20 thru the end of the month at which time my goal is to jump all movements to 300 reps.
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Old 04-08-2020, 06:09 PM
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Today was pretty much a carbon copy of Monday's, except that I did 2 sets of pushups with my feet up one stair. There's 4 steps out of the area where I was working out and I thought inclines might be fun, so I went up 1 step today, may go the 2nd step next week.

Pushups (2 sets of 20 done with my feet up slightly)
6X20

Wall pushups, thumb+index finger forming a triangle
6X20

Reverse pushups between chairs, some may call them triceps dips?
6X20

Squats
5X20

Lunges, alternating legs
5X20

So far things are going well, next week I'm going to add some new movements (I hope).
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Old 04-11-2020, 09:37 AM
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I'm staying with the plan so far, I have picked up some other ideas I plan to integrate starting Monday. Friday was one of those not so great days so I came in a little light on sets/reps for Friday.

warm up stretching and such

pushups
6X20 felt pretty easy

incline pushups (feet up one stair, I feel 3 stairs will probably be the right point)
5X20

Wall pushups (thumb and index fingers forming a triangle, feet back enough to make the tension right)
5X20

Squats (arms out for balance, nothing special)
5X20

Lunges (alternating legs)
5X20


I started grabbing things from around the house to do some shoulder work, then I found that I could just load up a plastic shopping bag with books, or canned goods and do "dumbbell front raises" or side raises, etc., even curls when I'm ready for that.
The bag made weight adjustment easy and it's a lot more natural to hold onto than a big book or a large can/jar. I'll just double them up IF it gets that heavy.

I do have some 6-8" fairly round stones that are good to work grip while doing shoulder work. I'll work them in later if this lockdown continues.
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Old 04-13-2020, 07:13 PM
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I wanted to really up the game today, but it's just not there yet. I upped the pushups by 5, but left everything else the same. I'll up it later in the week if all is going well.

warm up stretching and such

pushups
6X25 felt pretty easy (took it up 5 reps, felt like I could do more but kept it there)

incline pushups (feet up one stair, I feel 3 stairs will probably be the right point)
1X25 (25 was harder than I expected had to drop back to 20)
4X20

Wall pushups (thumb and index fingers forming a triangle, feet back enough to make the tension right)
5X20

Squats (arms out for balance, nothing special)
5X20

Lunges (alternating legs)
5X20

Things were/are low energy today, I did what I could but didn't push anything. I had hoped to since the more troublesome aspects of surgery recovery seem to be improving, which is nice. Maybe Wednesday will be the turning point.
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Old 04-15-2020, 03:20 PM
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Thing are getting better, workout was better today, better energy, less surgery recovery issues, things are looking up today.

warm up stretching

pushups
5X30 felt pretty good

incline pushups feet up two stairs (made these incline close grips basically, I kept my hands just a couple inches apart, and elbows tight in to my sides)
4X10

Squats
5X30

Lunges (alternating legs)
5X20

I tried some rear delts work, lying on my back and forcing my arms back, thru my elbows. It pumped up my rear delts pretty good.
3X10

Front raises (plastic shopping bag with my ammo can/cleaning kit in it, probably 20#,with a couple of boxes of ammo to bring the weight up)
3X10
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Old 04-17-2020, 02:36 PM
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Another days interest in the bank, this one was hard fought! I did my regular, for the most part, but it seriously kicked my butt.

Warm up stretching

push ups
3X35 reps (I had hoped to keep it at 35, hoped being the key word)
3X30

Close grip, elevated push ups (2 steps on the staircase)
5X20 chest is to fried to do any more than 20, heck, that was tough

Squats
6X25 the first 3 sets were done between the first 3 sets up pushups, that may account for the arse kicking.

lunges
5X20 alternating legs

Rear delt work (lying flat on my back, arms out at shoulder height, elbows slightly bent <45 degs, push rearward thru the elbows, raising your back off the ground, hold for 3 count, rest for 3 count, go again.
4X10 reps

Front raises, approx 25#+
3X10 reps

That's it for this week, I feel thoroughly beaten. I'm not sure why.. Oh well, next time.
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Old 04-21-2020, 08:45 AM
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Monday wasn't to bad, a bit of a low energy day and that made it a little tough but it all came together fairly well. If not pretty tiring..

warm up stretching, arm swings and such.

Pushups
2X35
4X30

Wall pushups
6X20

Reverse pushups between chairs
6X20

Squats
6X30

Lunges, alternating legs
5X20

Rear delt work, same as before, I'm starting to like these
4X10

front delta bag raises
3X10 no new weight added to the bag

I tried some knee raises but that didn't go well, I'm not yet ready for ab work, hopefully that will change soon.
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Old 04-22-2020, 07:32 PM
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Today wasn't a bad day, I moved ahead once again on pushups, which I liked, overall I think I'll be ready when the gyms re-open.
warm up stretching, arm swings and such.

Pushups
1X50
2X40
2X30

Reverse pushups between chairs
6X20

Squats
6X30

Lunges, alternating legs
5X20

Rear delt work, on the floor
4X10

front delts bag raises
3X10 a little more weight added in the bag, about 5#

Knee raises
3X10
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Old 04-24-2020, 04:44 PM
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The having a bad day must be contagious today, because I just couldn't get my head into it.

warm up stretching

Pushups
1X50 another good one, at least one set anyway..
5X30

Knee raises
3X20

Squats
5X30

That's all I could eeek out, just not feeling it today. I'm not sure if it's just the gray day, or cabin fever, or both!

Next time..
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Old 04-27-2020, 08:33 PM
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Another lackluster day today, I think it was simply my mind was elsewhere, but either way, I'll sure be glad when I can get back to the gym!

Warm up stretching

pushups
2X50
3X40

incline pushups (2 stairs up)
3X35

Between chair reverse pushups (triceps)
4X20

tire flips, (down the driveway and back up, slight incline going back up)
4 circuits it kicked my butt (my son has a BIG tractor tire we use)

Knee raises
3X10

Squats
4X25

I can tell I need to get back to more ab work because my lower back is bothering me a lot. It gets that way when a slack on my ab work.
It's strange/funny, but I can do the tire flips with minimal leakage, but if I concentrate on direct ab work it's much worse. I'm going to have to keep working that area and hope the control comes back soon.
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Old 04-30-2020, 12:15 PM
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I was pretty much all over the place Wednesday, I heavily deviated from my normal routine, but it was fun.

Warm up stretching

Pushups
3X50

Tractor tire flips
3X down the driveway and back (kicks some serious butt)

Log overhead press (a 6-8" diameter sycamore log about 5 feet long)
3X10 not heavy really, but difficult to handle easily

Farmers walk (60# kettle bell)
walked around the yard as far as I could then switch hands, rest and go again. 3 runs

Close grip pushups (feet elevated on brick wall, not a handstand but close)
2X8-10

I tried to do some kettlebell swings but that was a bit much for now. I was really happy with the control I have so far and so didn't push it.
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Old 04-30-2020, 06:38 PM
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Nicely done, man! Slow and steady is going to win this race. It might not seem like it now, but you'll soon be hard at it again!
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Old 05-01-2020, 08:08 AM
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I hope so, the gyms are supposed to be opening Monday so that will help a LOT!

I'm rarely the one that can keep a good disciplined workout cycle going from home. If I have a partner no problem, I'll kill it, but by myself, the times I can keep it going, for extended periods, I can count on one hand.
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Old 05-02-2020, 08:55 AM
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Quote:
Originally Posted by 44 Flattop View Post
Nicely done, man! Slow and steady is going to win this race. .....

I have to remind myself of that nearly every day. I want immediate results, like getting a Big Mac passed through the drive-through window in 45 seconds. Instance society has trained us poorly.

But the nutrition and exercise behaviors the wife and I have made are forever. I hope to look back on this century run in 18 months, amazed at where my body has arrived.

.....
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Old 05-02-2020, 02:32 PM
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Yesterday was pretty much a wash, between work, reading 44 Flattop's books, which are excellent and highly recommended by the way, I didn't get much done.

First off, like I had mentioned, if you happen to be reading this, you should check out 44 Flattops books, he's written a few and they are excellent. Action adventure with a lot of outdoors action, strong male characters for a change, I have read several and love em all.

Warm up stretching

push ups
3X50 I was please with 3 sets of 50, it's been a while, and they're harder than I remember!

Overhead log presses (same log as yesterday, a big sycamore log)
3X10

I tried some knee raises to get some semblance of ab work in, but it was hit and miss.

that's if for Friday, I'm hoping to get some tire flips or something in this weekend, but rain is forecasted tomorrow.
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