Many moons ago we ate at Zingerman’s Roadhouse. That was reason enough, in my opinion, for D to enroll at UM!
Cool and cloudy here this morning. Mr. Sabaray joined us on our morning walk.
I’m motivated to post an update on my strength training because I am so surprised and pleased by my progress!
I got my new squat rack at the end of May. I started a program of Low Bar Back Squats, Bench, Deadlifts, Overhead Press and Chins. Six weeks in, I went to see a Chicago area strength coach and he re-set my weights (lowered them), checked my form on all the lifts, and made some changes to my programming.
I’m old – mid-50s – (for someone strength training) and what that means is my age makes me more prone to injury and I might have difficulty recovering before the next training session (versus a younger person).
I started out lifting 2x a week and then hiking one day. Twelve weeks in, I decided to see if I could tolerate 3x a week and still hike one day. I had a hiking vacation in there and did a repeat week when I got back.
On all the lifts, every week, my goal is to add a little weight to the bar until I cannot.
At seven weeks, after the re-set:
Squat 95 x 5 x 3 (weight x reps x sets)
Bench 55 x 3 x 5
Deadlift 145 x 3 x2
Press 38 x 3 x 5
Chins - sets of one unassisted, plus sets with band
At eighteen weeks,
Squat 128 x 5 x 3
Bench 77 x 3 x 5
Deadlift 190 x 3 x 2
Press 55 x 3 x 5
Chins - sets of two unassisted, plus sets with band
I am so much stronger, I cannot believe it. I notice it mostly in my back and shoulders. I was having a lot of pain working at my desk over the winter, and this is no longer a problem. I was having sciatica pain frequently – most noticeable when I’d sit in the car for + 30 minutes – and that is infrequent now.
I think within a month or two, I’ll be able to do three unassisted chins, which will feel like a HUGE accomplishment.
I am living in a bigger body, which is a weird feeling. I might have to size up in my jeans. This culture of ours is…messed up. It’s hard to avoid the mindset that smaller and skinner is better. On the other hand, I’m just delighted my body is building some muscle mass. It’s going to serve me well in the decades ahead.
I will need to keep an eye on my body’s ability to recover as the weights get heavier. I may have to give myself two days between sessions, we’ll see. My plan is to re-visit the strength training coach for programming help when I start missing reps.
Mentally? It’s hard to describe what it has done for me. I feel…much more resilient. I have more energy and I can feel a brightening and an optimism creeping in re: getting older.
I will confess I don’t exactly relish doing hard things. It doesn’t feel good to fail or simply to not be competent at something. I am often surprised when the bar goes, l have that realization that I just did a hard thing; I’ve just lifted more weight than I’ve ever lifted in my life.
Instagram tells me that I have a lot more potential and I’m looking forward to seeing what my aging body can do. I’m in no hurry. I just don’t want to give it up. For time put in, this is bringing me a lot of bang for the buck.
That mindset is common in a society where, for most people, being larger or heavier is due to unwanted extra body fat. On the other hand, being larger or heavier due to more muscle is generally desirable, although an outlier compared to the general population.
But being an outlier may mean that simply sizing up clothing does not work, due to clothing maker assumptions about where the extra size is (more body fat) that may not be where your extra size is (more muscle).
I’m not so sure that being larger and heavier due to more muscle is “generally desirable”.
I say that because it’s a hot topic on some of the strength training podcasts I listen to. There really is a paradigm shift and it’s difficult for some people – men AND women.
For example, if you look at pictures of powerlifters or strong men/women, it’s not a look that’s exactly in vogue & highly desirable by the masses. There is a lot of pressure to be very lean and ripped. CrossFit! Sprinters!
Did I hear someone say “CrossFit”? :lol: FWIW, there are various body types with CF athletes. Ripped? Certainly not all of them and there are lots of big bodies too.
@Midwest67 I agree with what you said you 100%. Nothing wrong with being an outlier, especially in terms of clothing. It’s fun being an outlier, especially when you’re older like us. I think of myself as an outlier.
My goal? As I’ve mentioned before, it’s a certain % of body fat. Weight is almost meaningless to me. Body fat is linked to all sorts or health problems, so that’s my “mountain to climb.”
Congrats to you! Sets of 2 unassisted PU’s is fantastic. Adding an extra day is wonderful. It’s sorta addicting, ain’t it? I’m so happy things are going swimmingly for you. A big thumbs up!
Lastly, with the ownership and name change at my gym, they have a new website and there’s a pic of me doing a handstand pushup! 
Probably should have qualified that with “in comparison to the general population in the US” (as opposed to when one gets to the point where power lifters etc. are).
You guys are doing great. @Midwest67 - I’m so impressed - such terrific progress.
Are there @sushiritto endorsed gyms in our future?
I have to confess that I have not been doing much more than Pilates and walking. I have gone to some strength camps but HIIT workouts are contraindicated for the time being, as are heavy weights. I can run - as long as I keep my HR in the 110-130 range which is very, very difficult for me to do right now. Lots and lots of walk breaks. In February I will repeat some imaging studies and see how things are progressing - best case scenario not at all - and hopefully I’ll be able to increase my activity level then.
I’ve been reading Nancy Clark’s new Sports Nutrition guidebook and enjoying it. She has two chapters on weight which I am finding interesting. I’m struggling with maintaining my weight right now but she points out it is important to determine what your ideal weight is. She gave the example of a client who was plateaued at 150 pounds and had fixated on 140 as her ideal weight, using a typical formula. Looking at her background - other family members on the heavier side - showed her that 150 might be her true “best” weight. Anyway, I’m sure there’s much more to it, but I’m trying to ignore the scale and keep working on eating healthy foods and doing what exercise I can.
I turned 56 a few weeks ago and Mr. Sabaray bought me an Apple watch which I really like. It measures a lot of stuff but it will also call for help if I need it and can’t do it myself. Pretty slick. Plus it reminds me to “Breathe” periodically! 
Ha! I have been seen diagramming stuff on the gym whiteboard from time to time. I’ve thought about opening a gym, and a few have mentioned it to me, but as one of my favorite workout shirts states, “lift heavy, run fast.” That’s all I wanna do.
I’m very much like SushiPup. She is relentless. No “off switch.” All she wants to do is chase ball. That’s her only goal in life. :lol:
Happy belated B-day @sabaray I hope you get rid of that health issue, if possible, and get back to running again. Or whatever type of exercise that makes you feel happy.
I’m 55. As a younger man, I was pretty athletic and very much into working out with weights. Got pretty strong, etc. Fast forward 25 yrs (with lots of bouts of workout programs in between - my problem is I like to eat!) and my wife found "The 21 Day Fix ". I must have been a slow learner because it took me a lot more than 21 days:). Anyway, combination of portion control, healthy eating (never was hungry) and HIIT (high intensity interval training). The exercise was a killer but we did it for about a yr (6 or 7 days a week). I lost 30 lbs and was cut again. Nice. But then what. Tried to maintain post transformational and it’s just hard. Got into P90X3 with Tony Horton. Didn’t lose any more weight but got very fit. Did all this for about 2 yrs. Got bored - which I do - and everything started creeping back (on my waste).
So, I decided to stop obsessing about the scale and having to do certain killer routines everyday. My scale now is my belt. If I can comfortably wear it on the 3rd notch, I’m good (when this whole thing started I was stretching the first notch. Then got to be where the 4th notch was loose and worked my way back to number three). I also decided to mix it up for fitness. Can’t keep on doing the same circuit as I get bored. So on New Yrs Eve I told myself to simply do something fitness related that causes a good sweat EVERY day for the whole yr. Here we are on 9/20 and I haven’t missed a day (including travel, sickness, hyper work schedule). Doesn’t have to be a huge routine. Could be a 30 minute walk, bike ride, jump rope sets and push ups, dumbbell circuit, the old 21 day fix routines, etc. Pull ups and crunches. As long as it gets my heart rate going and I sweat. Only way I can do something long term is to mix it up.
It sounds like the new ownership at the gym has not ruined things? Weren’t you feeling a little trepidation about possible changes with the new owner?
Thanks for the encouragement!
Happy Birthday! I’m right behind you! This November!
Do update us about the imaging & how you are doing – you know, as much as you are willing to share.
I’m happiest when I stay off the scale (easy to do because I don’t have one!), but I’ll confess it was shock to have to squeeze into my jeans the other day.
At this point, I want the continued strength gains more than I want to be thinner. I might have to post something along those lines on the mirror!
Yes, I know people who get bored and won’t train unless it’s fun. My routine is very simple, repetitive, and many would find it boring. For whatever reason, it’s something I’ve been able to fit in to my schedule and stick with. I am curious about how it’s going to be when it gets even harder. We’ll see! I’ll stay in the moment, for the moment.
Sub running for the walking, that’s just about my workout this afternoon/evening. 
Seriously!
It’s whatever that makes you happy. I also have exercise ADD, but I’ve stayed with my current program now for 6 years. What I like is that it’s always different and I don’t know what my workout will be until the night before. I like that.
@Midwest67 Well, the new part owner added mirrors in small very area of the gym, since he’s a body builder. And the only one, thank goodness. 
I don’t like mirrors in the gym and, being the person that I am, I let him know it. :lol:
Otherwise, they spent a bundle on all sorts of new equipment, which is awesome. Right now, all they need is a skierg, peg board and a TIMER/CLOCK. The old partner took the timer/clock. A new one has been on order for some DUMB reason for a month. I need a wall timer! 
You’re doing a bang-up job. Your numbers are amazing.
@Midwest67 - it’s no secret, I just don’t want to bore everyone. I have a dilated ascending aorta - my symptoms were related to aortic regurgitation. This can eventually develop into an aneurysm that can rupture - a contributing factor to my sibling’s death last year. I tell myself every day that “can” doesn’t mean it “will”. They suspect there’s a genetic component involved, but they also don’t think I need surgery right now, so careful monitoring is the plan for now. I’m lucky to be very close to an excellent teaching hospital.
@rickle1, that’s exactly what I needed to read today! I’m glad you picked today to contribute. I get plenty of active walking with Sabapup and Sabapuppy, who sounds much like SushiPup. Tomorrow I’m going to try some walk/run as the weather looks great.
@Midwest67 I love your story! I look more like Xena warrior princess than Twiggy so I can relate. I thought Wonder Woman needed more muscles in the last movie. Random men stop me and ask me how I got my calves so cut. (Popeye calves) It has taken me awhile to embrace my strength and vitality. But if you feel good and strong, who cares what others think!? More power to you! Hang out with hikers and weight lifters and rowers and swimmers.
rickel1, I am still a fan of P90x and do the abs work out.
Nice to see some updates here. While it sometimes gets to be a bit much, it can be affirming to check in and report with SOMEONE!
My main fitness activities are running (3 mile is ideal for me), walking, spinning (try to do it once a week as a cross training activity). Between running and walking I probably do about 18-24 miles of purposeful miles a week.
I am not a b-day person. Have never really liked the whole concept for me (since I was a kid!) but here I am, 60 years old. Made my mind up earlier this week that I would celebrate it and health in general and ran 6 miles this morning. Half of the challenge is the mental effort. I usually do a Galloway run for longer runs - today it was a 4/1. Guess I survived it as a couple hours later I also did a 3 mile hike (flat) with my girls!
Happy Birthday, @abasket! Is today the actual day? 60 is a real milestone. The hike sounds great.
Yep, actual day. It’s weird to say 60 - but at the same time, I like the even numbers better. Lots of memories of beautiful weather days for a September b-day!
Happy birthday @abasket!
@abasket I’ll pile on and say Happy 60th to you. And many, many more.
I discovered this evening that a new client of one of the trainers at my gym is an employee of the local DEXA scan business. There were some cards and tickets for $50 scans, which includes bone density. LIGHTBULB!
Beautiful morning here. Fed and walked the pups, then a short 2.25 miles trying out my new toy. Workshop on the seven pillars of wellness later today.