Formerly D@vid Leeder's Log

[Formerly D@vid Leeder]

Well, it's pretty no-frills. I used to do a lot of weight-training, but now I mainly do cardio and compound exercises.

I do 40 chins a day with bodyweight (I'm 200lbs)
I do 40 chins a day with 15lbs added.
75-100 handstand pushups a day (20-25 per set)
Hanging knee kicks 5 sets of 15
Hanging knee twists (for obliques) 5 sets of 10

I run 2-3 times a week from 8-14 km.
And I also walk on my off days around 6km.

I occasionally weight-train, but I'm cutting down and I've actually gone down below 200 in recent weeks.

It's almost all muscle though my face gets a bit chubby, my body doesn't.

More details to follow.

[Formerly D@vid Leeder]

I was sparring with a friend on the weekend and wasn't properly warmed up. I caught a right hook to the ribs and I knew immediately that something wasn't right, so I woke up the next day with a pain in my back...feels like I aggravated an old back injury on that side.

I can't run right now, but I can powerwalk, so I powerwalked at lunch, stopping every ten minutes on the treadmill to go elsewhere and do 8 chinups, 15-20 handstand pushups, 15 hanging kneekicks, and 12 hanging trunk twists with knees elevated.

I did 5 sets of that circuit. Even though I'm essentially doing a bad-back workout, I'm staying active. I'll be doing more powerwalking tonight, and my body should be back to normal in a week or so.

[Youngblood]

Welcome to training section, and be careful with that back injury.

[Formerly D@vid Leeder]

Thanks, Youngblood. Yeah, I know. In this case, "less is more". I'm making sure to have a protein powder + water just before bed and just after I wake up. That way the building blocks for muscle repair and such are present to heal me up.

I have to watch it because I'm strong enough to really mess myself up.

In tiptop shape, I can handle heavy weight (although that's not my current goal).

Best lifts:
Power Clean: 225lbs for 1
Barbell Curl: 175lbs for 1
Bench Press:280lbs for 2 reps with free weights
Standing Powerpress: 275lbs for 1
Squat: 445lbs for 6 reps
Deadlift: 405lbs for 8 reps
Bench Dips with weight on lap: 300lbs for 1. For some reason I am really strong with that one.

I like ropeclimbing and can pull myself up 25-30 ft of rope using just my arms.

I train for all-around strength.

[Formerly D@vid Leeder]

Ah, forgot to post my dimensions.

I'm 5ft7, 200lbs, and pretty muscular. I'm a geezer compared to most here: 36 years of age.

[Formerly D@vid Leeder]

Well, yesterday I did some circuit training, but I'm using the Grease The Groove training method, which means doing the same thing throughout the day.

Here's what I did for 5 complete circuits throughout the day:

Widegrip Chins: 1 set of 6-8 reps with bodyweight + 15lbs.
HandStand Pushups 1 set of 15-20 reps with bodyweight.
Hanging Knee Kicks 1 set of 10 reps.
Hanging Trunk Twists 1 set of 6-8 reps
Pushups with Feet on Bench 1 set of 10 reps
Bent Over Dumbbell Rows 1 set of 10 reps with 25lb dumbbells
Upright Row 1 set of 10 reps with 25lb dumbbells
Lateral Raise 1 set of 10 reps with 25lb dumbbells
Alternate Dumbbell Curls 1 set of 10 reps with 25lb dumbbells
Overhead One-Arm Tricep Extension 1 set of 10 reps with 25lb dumbbells
Rotator Cuff Raise 1 set of 10 reps
Standing One-Leg Calf Raise 1 set of 10 reps with 25lb dumbbell

The reasons I used the same weight in the exercises:
1. I got a body composition analysis done and my torso is great in terms of muscle, but my arms and legs need to be bigger proportionally (if my back were ok, I would do squats).
2. It was circuit training with no rest between exercises although once or twice I took a few deep breaths between exercises.

That was yesterday.