Workout Log

[brothersteve]

Hoping this log will help me get more routine in my routine.

November 1, 2, & 3 performed Dynaflex only.

11/4/2020 Dynaflex plus these 8 exercises from Ottley Coulters  web.archive.org/web/20120405115114fw_/http://www.sandowplus.co.uk/Competition/Coulter/Stunts/stunts5.htm for 1 x 30 each. Also performed 1x20 pushups, 1 x 30 full (flat footed butt to calves) free squats and 2x 50 free calf raises (hands on hips), 1 x 30 free hand shrugs, and 1 x 50 jumping jacks. 

[brothersteve]

11/5 Dynaflex plus exercises 5, 6, 7, & 8 from Coulter for 1x35 each. Also, 1x35 freehand shrugs and 1x50 standing calf raises.

11/6 Dynaflex only. Yard cleanup work day outside all day.

11/7 Dynaflex and 40 minutes playing softball outside.

[brothersteve]

11/8, 1x30 pushups, hands just wider than shoulders, otherwise was a day off.

[brothersteve]

11/9 OFF
11/10 Mowed 3 lawns = 1 acre with push mower, manual mower, not automatic. Cleared .25 acre lot of leaves.
11/11 Dynaflex
11/12 Dynaflex

11/13 Dynaflex

11/14 1x10 of each pushups, free squats, step each leg, and calf raises then Dynaflex.

[Michael]

Mowing lawns with a push mower is a great way to get some exercise in.

[brothersteve]

Nov 14, 2020 19:53:36 GMT Michael said:

Mowing lawns with a push mower is a great way to get some exercise in.

It sure does Michael!

I find the Dynaflex keeps my functional strength for chores.

In todays world, physical labor seems to be shunned for some reason. I really like it as I started at a young age (10). I have neighbors who have kids (10-24) that NEVER mow the lawn, rake leaves, or shovel the snow (and here in Central NY we avg. 120 inches a yr). I also clear the leaves out of the gutters which a workout going around the houses (I do for my old parents and in-laws as well) with ladder.

At this point I still prefer to shovel. All these done at a good pace get my cardio in. This time of year we are all 'buttoning up' for winter.

[Michael]

I have much respect for people that don't shun physical labor. , I can't sit still. One time I was doing the Tom Buckley power flex exercises and 100 pushups, squats, and crunches 5 days a week. I had been doing this for a month. I had a tree work job to do on a Saturday which was dragging brush and carrying logs up an incline all day. Usually, my legs and knees would get sore which I had in my head already. But to my surprise, It felt like I didn't do any work the next day.

[brothersteve]

Nov 14, 2020 23:48:38 GMT Michael said:

I have much respect for people that don't shun physical labor. , I can't sit still. One time I was doing the Tom Buckley power flex exercises and 100 pushups, squats, and crunches 5 days a week. I had been doing this for a month. I had a tree work job to do on a Saturday which was dragging brush and carrying logs up an incline all day. Usually, my legs and knees would get sore which I had in my head already. But to my surprise, It felt like I didn't do any work the next day.

Thats a great workout. When you're in shape hard work is easier.

[brothersteve]

My supplementation program since COVID-19 has been the following:

Arginine = 1 gram with 10 oz distilled water upon awakening

1 hour later with breakfast:
C = 5 to 20 grams (6 grams at breakfast, remaining spaced out 2-3 at a time throughout day with lots of water).
D3 = 5,000 IU
E = 400 IU
Fish Oil = 1200 mg, 360 Omega 3
Selenium = 200 mcg
Kelp = 325 mcg
Saw Palmetto = 900 mg
Zinc = 30 mg

These are taken each day on a 5 day on and 2 day off (to prevent toxicity) schedule.

Daily:
Niacin = 200 mg taken at lunch by itself with no citrus/vitamin C foods

1 baby aspirin after dinner with no other vitamins and no citrus/vitamin C foods

1 FairLife protein drink = 30 grams protein between breakfast and lunch.

[brothersteve]

11/15, Dynaflex, 1x35 free hand shrugs, 1x50 two legged calf raises, 1x35 pushups, 5, 10, 15, and 20 step ups, Ottley Coulter course exercises 5, 6. 7 & 8 for 35 reps each.

11/16 OFF
11/17 Dynaflex
11/18 Dynaflex
11/19 Dynaflex
11/20 OFF
11/21 Dynaflex & Coulters Exercises for 1x25 each

[brothersteve]

11/22 Dynaflex 1x25 pushups, 1x50 calf raises, 1x30 free squats
11/23 Dynaflex
11/24 Dynaflex
11/25 OFF
11/26 Dynaflex
11/27 Dynaflex
11/28 Dynaflex

[brothersteve]

11/29 Dynaflex
11/30 Dynaflex

[brothersteve]

2020 was rounded out with Dynaflex and a break-in period using the Ulalov Hydraulic Power Twister and Spring Corkscrew Krusher (as I call it).

[brothersteve]

New Year's resolutions/goals:

1. Be as healthy, happy, and injury free as possible while adding mass to arms and upper pec's, reduce waistline, and getting in better cardio condition.
2. Explore different exercise/workout and nutrition protocols to obtain and sustain #1 above.

[brothersteve]

New Years weigh in = 217lbs. Unpumped: arms 16.3/8, forearms straight 13.25, chest 49 expanded.

Apparatus to be used to increase upper pec and upper arm size will be Hydraulic Power Twister, Spring Power Corkscrew Krusher, and Iso 7x tensolator. I don't care about strength increase, just producing the results and keeping joints pain free.

CURRENT REVIEWs OF APPARATUS:
Hydraulic Power Twister - Isokinetic gadget. Provides variable isokinetic resistance. Main use will be for targeting upper pec and bicep mass. Was able to crush it on highest setting in 22 seconds on first day after a significant warm-up. During initial 10 day break-in use found little soreness in target regions. Will be using for sets (volume) with reps over 8 for pump. Unsure of how long it will last due to reports of hydraulic seal leakage after varying periods of use. Ideal usage for me is 3 days a week, but could go down to 2 depending on other activity. Was reminded of the proper exercise techniques when noticed some discomfort in previously injured elbow and shoulder joints. Since corrected, no issues. I always check my apparatus PRIOR to workout to reduce chance of damage/injury. The screws have loosened and I just tightened them easily.

Spring Power Corkscrew Krusher - Positive and negative resistance. Main use will be for pec mass. Problem is the limited ROM at lower tension. As you screw it in, the tension increases along with the range. Current strength gives a good range and this will be used after warmed up from the Hydraulic Power Twister. to be used 2-3 days a week for pumping with greatest tension I can do for minimum of 8 reps. The tension on this surpasses the hydraulic and I can't even budge the max setting. The item feels like a car part. It is solid and can be dangerous if you don't have a good grip on the handles. The only downside is only see it being used for upper pec. This was the most expensive of the 3. Seems simple and solid and will be interesting to see how long it lasts.

ISO 7X - A Bullworker copy. Never had a BW, but saw and tried them in stores as a 12 year old who could not afford it at the time as they always came around just before Christmas and my money was already spent on presents for others. Future money was invested on what was then available, which was weights/bench. I do not remember the BW (I think it was a BW2) being so stiff as this X7. I do remember I could do the bow and arrow exercise to 160 on the power meter and was dismayed that if purchased it would not be challenging enough in the long haul. The X7 is stiff and strong despite it's light weight. The straps seem flimsy, but do the job (so far). Time will tell on durability, but no 'torture' tests will be performed. NO NOISEY SQUEKS like the BW I saw decades ago. Unable to do some exercises due to lack of strength and feel in shoulders. I have seen the exercise charts and devised many of my own exercises to place tension on muscles rather than joints. I noticed this can also be used to pump, which will be great for arms and lats. THIS will be the go-to for most upper body conditioning due to the push/pull versatility and ROM. Have been doing quite a bit of research on the exercises and reviews. Best single item for the price so far!

Still determining the best schedule for me. Idea is to be minimalist. Recuperation will be key to remain healthy and make the desired gains. Also, cardio will need to be taken into consideration. Cardio will be circuits of straight right/straight left shadow boxing/punches, jumping jacks, wrestling sit out drill, step ups, mountain climbers, and burpees without pushup.

DIET will be 6 meal plan of real and clean food (to be followed as best as possible), every 2 hour feedings of a minimum of 25 grams (to target a modest 150grams) protein with focus on lower carbs (even though some fruits and vegetables will be included) and cholesterol. Fairlife protein drinks and Zone Perfect bars will be used once each day.