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  1. #1
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    It took a lot of years to get this.

    On January first I made a promise to myself to get some form of exercise every single day. With my hip in the bad condition it's in, there is so much I can't do, and I decided I was just making excuses and knew that I could still get some form of workout in every day. I told my wife about my plan to make sure I couldn't just be like, "Oh, one day without exercise won't kill me."

    I started with a couple of static holds with a barbell, one rack pull and one bench press, just holding the bar for 10 seconds. Then I went for a walk on the treadmill. The next day I ordered some bands, so I could get a variety of resistance exercises while the garage was too cold to lift in. I had one of those doorway chinup bars that you can hang a punching bag from, so I bought a heavy bag, and now...well, I've been doing band, light kettelbell, and bodyweight work since January first, and the change is really showing in my body. If I could run, I think the change would be more dramatic, but I'm down in pants size, and my belt is fitting smaller.

    The temperature has gone up to hitting the 50s every day, and it will be getting into the 60s soon, so I'm training in the garage again...every single day, some form of exercise. I'm really happy with the change in weight, body fat, and overall health. At some point this year I'll get my hip replaced, so I'll be able to do full squats again. Right now I have to use a chair of bench for box squats, and they have to be bodyweight or front squats due to the higher hip activity with a back squat...but it's something.

    As of Sunday, I'm lifting at a higher volume, getting more protein in my diet, and having just a great time enjoying my training and loving the warmer weather, feeling very peaceful most of the time.

    I wish I'd been in this mental state a long time ago. I spent a lot of years messing myself up, sabotaging myself, not sticking to anything, and being too worried with the result instead of the process. See, I also started studying Japanese again this year, only this time, I'm not throwing myself into so I burn out in a couple weeks. I've been very slowly working at it for six months instead of burning out at six weeks. I can now understand some of what I hear in the news and on TV shows. My exercise is the same. I'm very slowly making progress and have stuck with it for four months so far without an injury.

    Anyway, my routine right now is:

    Sunday Monday Tuesday Wednesday Thursday Friday Saturday
    Push Pull Legs Push Pull Legs Body Weight

    I walk and hit the heavy bag every day...when the whether gets warmer, I'll be doing a lot of "play" workouts outside.

    I don't know if I'll stick with journaling, though. I always seem to get bored recording what I do...
    "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1

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  2. #2
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    Sunday 4/6/2021

    Overhead Press
    1x5x85
    1x5x75 - Shoulder is killing me
    1x5x75

    Bench Press
    1x15x115
    1x12x115
    1x10x105

    Incline Dumbbell Fly
    1x10x15
    1x10x15
    1x10x15

    Incline Dumbbell Bench
    1x15x25
    1x15x25
    1x15x20
    1x15x20

    Walk
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  3. #3
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    Monday, 4/6/2021

    Heavy Bag
    3 rounds, 5 minutes, 1 minute break between rounds

    Walk
    1 mile

    Chest Supported BB Row
    1x10x75
    1x12x75
    1x10x75

    Chest Supported DB Row
    1x12x25
    1x12x25
    1x12x20
    1x15x20

    Y Pull
    1x10x20
    1x10x20
    1x10x20

    Pulldown, pronated grip
    1x12x40
    1x12x40
    1x12x40
    1x15x40

    DB Curls
    1x18x20
    Last edited by Marius_Ursus; 04-06-2021 at 08:07 AM.
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    Tuesday, 4/6/2021

    Heavy Bag
    3 rounds, 5 minutes, 1 minute break between rounds

    Walk
    I made it about 50 yards before the pain got to be too much

    Front Squats
    1x10xempty bar
    1x10xempty bar
    1x10xempty bar

    Straight Leg Deadlift
    1x5xempty bar
    1x5x95

    Weighted Glute Bridge
    Too much pain, couldn't even get into position, muscle just wouldn't fire

    Glute Bridge Static Hold, Unweighted
    30 seconds
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  5. #5
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    Wed, 4/7/2021

    Hard-style Bridge
    Side Bridge Left
    Side Bridge Right
    Curl Up Left
    Curl Up Right

    Heavy Bag 20 minutes
    Walk 1.5 mile

    Hip is killing me. Insurance changed recently, and it looks like I'll be able to get my surgery in a couple of months.
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    4/8/2021

    Barbell Row + Press Complex
    1x1x64
    1x2x65
    1x3x64
    1x4x65
    1x5x65
    1x5x65
    1x5x65

    Chest Supported Dumbbell Row
    3x15x25

    Flat Dumbbell Bench Press
    3x15x25

    Dumbbell Curl + Press Complex
    1x10x25

    Body Weight Box Squat
    2x10

    Walk 1 mile
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  7. #7
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    Nice!


    And another good thing about this, besides the immediate physical and mental benefits, is that being strong will help your recovery after surgery. It’ll suck to be down for a while afterwards, but you’re taking the right approach. A lot of people would’ve said “oh I’ll just jump back into it after my surgery” when a better spot going into the surgery will put you in a better spot coming out of it. Keep up the good work!
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  8. #8
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    Glad to see you back in here. I thought that a while back you said it was bursitis that was bothering your hip (I remember because I also have hip bursitis). Are you saying that you have damage to the hip joint now? That stinks... I remember when I had my hip checked out, they did an x-ray and said that my hip joint itself was fine, but that the IT band was aggravating the bursa, which was causing the pain. Just curious... That's great that you have been exercising everyday. Not surprised at all that you are noticing a big difference in your body composition. If you are relatively strict (or at least calculated) with your diet and consistent with exercise, it is absolutely doable, and a lot easier than most people think. For the last several years, I have put on 15-20 pounds each winter and then nearly killed myself to lose that weight in the Spring and Summer. This winter I decided to stay focused on my diet and do at least some light conditioning every day except Sunday. The result was that I maintained my goal body weight all winter long. So when does the pool open?

    Glad you are getting some good work in, even with the hip pain. The weight lifting looks good and the walking/heavy bag should keep the conditioning up. Stay after it my friend!
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  9. #9
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    Friday, 4/9/2021

    Heavy Bag
    6 5-minute rounds

    Assisted Chin Up
    10

    Foot-elevated Push Up
    10

    Assisted Chin Up
    10

    Foot-elevated Push Up
    10
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  10. #10
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    Saturday 4/11/2021

    Yardio
    We lost one our pine trees in a storm, so I cut it into segments and moved portions of the trunk

    Fishing
    Lots of walking around

    Walk
    1 mile
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  11. #11
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    Originally Posted by jtaylor2010 View Post
    Nice!


    And another good thing about this, besides the immediate physical and mental benefits, is that being strong will help your recovery after surgery. It’ll suck to be down for a while afterwards, but you’re taking the right approach. A lot of people would’ve said “oh I’ll just jump back into it after my surgery” when a better spot going into the surgery will put you in a better spot coming out of it. Keep up the good work!
    Thanks, looking forward to the recovery. I had hernia surgery a couple years ago, followed the doctor's orders exactly and was back to 100% in six weeks. I'll do that again with the hip.

    Originally Posted by TM79 View Post
    Glad to see you back in here. I thought that a while back you said it was bursitis that was bothering your hip (I remember because I also have hip bursitis). Are you saying that you have damage to the hip joint now? That stinks... I remember when I had my hip checked out, they did an x-ray and said that my hip joint itself was fine, but that the IT band was aggravating the bursa, which was causing the pain. Just curious... That's great that you have been exercising everyday. Not surprised at all that you are noticing a big difference in your body composition. If you are relatively strict (or at least calculated) with your diet and consistent with exercise, it is absolutely doable, and a lot easier than most people think. For the last several years, I have put on 15-20 pounds each winter and then nearly killed myself to lose that weight in the Spring and Summer. This winter I decided to stay focused on my diet and do at least some light conditioning every day except Sunday. The result was that I maintained my goal body weight all winter long. So when does the pool open?

    Glad you are getting some good work in, even with the hip pain. The weight lifting looks good and the walking/heavy bag should keep the conditioning up. Stay after it my friend!
    Yeah, I had the bursitis diagnosis 3...4 years ago?...Something weird went on while I had that where I had these weird compensations going on in my lower back where my body was trying to make up for the fact that my hip wasn't working correctly. I started doing corrective exercises and had crazy pain in the muscles of my lower back and glutes while everything was lining itself up again. A few weeks later I noticed I had almost no ROM in my hip now that the muscles had been put back into order. I made an appointment with my doctor some time early last year, and she took Xrays and showed me where my hip had no cartilage in it anymore. She set up an appointment with an orthopaedic surgeon who offered to replace it, and my insurance back then *sucked*, and I would've paid around $10,000 out of pocket for it.

    Now I have much better insurance with a $300 deductible, so I'm going to make an appointment for the replacement. It's just outpatient, so it shouldn't be too bad, and from everything I've been reading recovery should only take about six-eight weeks.
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    Hate to hear about the hip situation but I'm glad that you have better insurance now and can get it taken care of. Way to stay committed to training in the meantime.
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    Thanks, brother.
    "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1

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    Sunday, 4/11/2021

    Walk
    1 mile

    Static Contracted Chin-up Hang
    10 count

    Notes
    Lots of limping today, lower back pain. Scoliosis seems to be acting up...feet burning.
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    Monday, 4/12/2021

    Assisted Chin-up
    10

    Foot-elevated Push-up
    15

    Heavy Bag
    3 rounds, 3 minutes each, 30 secs rest between rounds

    Barbell Static Hold
    205 for 10 count

    OH Press
    1x3x85
    1x5x75
    1x5x75
    1x8x75

    Barbell BOR
    1x5x75
    1x5x75
    1x10x75

    Body Weight Box Squats
    30 reps

    Side Plank
    30 seconds left
    30 seconds right

    Notes
    I felt really weak today. Slept like crap, lots of pain...maybe the colder weather with rain that moved in last night.

    Felt a funny "crunchy" feeling in my lumbar on the left-side side plank. Back hurt a little less when I was done.
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    Nice walk on Sunday and that was a great looking session yesterday. Sorry to hear about the back pain. Maybe it was a result of cutting up and moving that pine tree? Manual labor seems to bother mine more nowadays... Keep up the good work!
    All-Time PR's and Info:
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    Originally Posted by TM79 View Post
    Nice walk on Sunday and that was a great looking session yesterday. Sorry to hear about the back pain. Maybe it was a result of cutting up and moving that pine tree? Manual labor seems to bother mine more nowadays... Keep up the good work!
    Yeah, I'm pretty sure the work on the pine tree messed my up. It should be fun when I move the trunk segments down to the pond. Hahaha
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    Tuesday 4/13/2021

    Chin-up Singles
    5

    Push Ups
    10

    Overhead Press + Barbell BOR Complex
    1x5x75
    1x5x85
    1x7x85

    I'll go for a walk later when it warms up a little more.

    Felt weak again today. I don't know if it's the crappy sleep or training fasted that's doing it. Tomorrow I'm going to try to trick my nervous system into higher output with a single of a higher load than my working weight.
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    Nice job on that upper body session today. Crappy sleep will definitely make you feel rough. I'm right there with you today. Hoping for a better night's sleep tonight. Enjoy the day and don't work too hard moving those logs!
    All-Time PR's and Info:
    M, 5'10", 175 lb
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    Wednesday, 4/14/2021

    Walk
    1 mile

    Romanian Deadlifts
    1x6x85 - really babying that hip, felt good, though
    1x5x85

    Hang Power Clean + Press
    1x1x85
    1x1x105
    1x1x85
    1x2x85
    1x3x85
    1x2x85
    1x1x85

    Discus
    12 easy throws, left- and right-handed
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    Good to see you back at it and crushing it.
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    Originally Posted by GrouchyUSMC View Post
    Good to see you back at it and crushing it.
    Thanks, brother. All I need is a good hip, and I'll make some real progress. LOL
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    Thursday 4/15/2021

    Walk
    .75 mile

    Hardstyle Plank
    15 secs

    Left Side Plank
    30 secs

    Right Side Plank
    30 Secs
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    Friday, 4/16/2021

    Bench Press
    1x1x135
    1x5x115
    1x10x105
    1x10x105

    Incline Dumbbell Bench Press
    1x15x25
    1x12x25
    1x10x25

    Chest Supported Dumbbell Rows
    1x15x25
    1x12x25
    1x10x25

    Pulldown, Pronated Grip
    1x15x40
    1x12x40
    1x10x40

    Body Weight Box Squat
    1x10

    Had a very protracted session today, in and out in 15 minutes to bring my youngest son down to the school to pick up his remote-learning semester packet.
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    Saturday 4/17/2021

    Plank Work

    Walk
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    Sunday 4/18/2021

    Walk
    About 2 miles
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    Monday, 4/19/2021

    Power Clean + Press
    1x95

    Barbell BOR
    1x5x85
    1x5x85
    1x10x85

    Hang Power Clean + Press
    1x5x85
    1x5x85
    1x10x85

    Bodyweight Box Squat
    1x30

    Walk
    About half a mile
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    Solid work in here. The weights, walking, planks and discus (?). Nice and well rounded.
    All-Time PR's and Info:
    M, 5'10", 175 lb
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    Originally Posted by TM79 View Post
    Solid work in here. The weights, walking, planks and discus (?). Nice and well rounded.
    The discus is fun. I used to throw competitively, so I still enjoy taking 10 or 20 throws now and then.
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    My face felt "funny" a couple nights ago. Then I found a tick on my leg. Long story-short, I have Lyme Disease. I'm not supposed to do any heavy lifting for the next few weeks. Body weight exercises are okay, though.
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