Workout Day 2.

Discipline is the bridge between who I was and who I am becoming.

Every time I choose alignment over comfort,

I cast a vote for my future.

#borninfiftynine

A-Jay

Weighted Chin ups. Nice!

I used to, back many many years ago, be able to pull 5 quality dead hang reps with 180 lbs hanging from my waist. I was stronger, lighter, faster, and alot less gray. 😁

 

Nice - I'm happy when I can do anything more than body weight at this point myself.

Helps me feel somewhat confident that if I need to pull myself back up onto something,

like my boat, I should be able to do it.

A-Jay

 

Workout Day 3 on this Thanksgiving Eve ~

Who I become in the pursuit of my goal,

is the actual goal.

#borninfiftynine

A-Jay

50 minutes ago, A-Jay said:

Workout Day 3 on this Thanksgiving Eve ~

Who I become in the pursuit of my goal,

is the actual goal.

#borninfiftynine

A-Jay

What type of workouts do you recommend for someone who’s had nagging elbow issues and wants to get back in shape?

19 minutes ago, JustinJ said:

What type of workouts do you recommend for someone who’s had nagging elbow issues and wants to get back in shape?

Replied to your message.

A-Jay

Workout Day 4 on this Black Friday.

Progressive overload has been the foundation of my training for as long as I can remember.

This mostly basic principle involves gradually adding stress on my muscles over time.

It is often achieved by systematically increasing the intensity, volume, or duration of my workouts, which encourages my body to adapt and get stronger.

Common methods include lifting more weight, performing more repetitions or sets,

or reducing rest periods between sets.

When done right, it's a beautiful thing.

#borninfiftynine

A-Jay

Workout Day 1 on this snowy Sunday.

Discipline frees me from the cycle of regret.

From the exhaustion of starting over.

From the shame of knowing I'm capable of more.

It offers me access to the highest form of self-respect.

That quiet, grounded confidence that reminds me

that I can trust myself to do hard things.

#borninfiftynine

A-Jay

Excellent. Who's your little spotter/cheerleader? 

1 hour ago, GreenPig said:

Excellent. Who's your little spotter/cheerleader? 

He just 'showed up' in the home gym a while back.

My wife refuses to assume any responsibility.

Say hello to my little friend ~

A-Jay

Workout Day 2.

This one was a little rugged.

#borninfiftynine

A-Jay

Workout Day 3 today.

Eventually, I'll complete my final workout.

My last set and my very last rep.

I might not realize when it's coming or even when I've had it.

So while I still can, I plan to stay focused and appreciate every one of these.

#borninfiftynine

A-Jay

Workout Day 4 ~ The concept of "strength as a perishable skill" means that strength,

whether physical, mental, or a related discipline like willpower, diminishes over time if not consistently practiced and maintained.

It emphasizes that past achievements do not guarantee current ability; ongoing training and practice are essential to retain and build strength.

When training ceases, the physiological adaptations (muscle mass, neuromuscular efficiency) and psychological resilience that constitute "strength" fade rapidly,

especially for us senior citizens.

#borninfiftynine

A-Jay

Back around to Workout Day 1.  

As the new year approaches, ask yourself what's really important,

and then have the courage and the discipline 

to take the actions required to build your life

around your answers.

Decide, commit, succeed.

#borninfiftynine

A-Jay

Workout Day 2.

I must admit, I like this one.

Doesn't mean it's easy.

More like basic, functional, and effective.

#borninfiftynine

A-Jay

I quick scrolled through the last 10 pages or so but didn’t see any note of it.  What is your nutrition regime to go with the workouts?  In my experience, nutrition is 70% of the puzzle for maintaining healthy weight.  I’m doing ~1500-1800 calories of workouts a week most weeks (mix of strength, HIIT, and other) but I know that with my food and alcohol intake I am treading water right now. After the holidays I’m going to tighten back up and I’m pretty confident of the results but I’m curious what you’ve managed to stick to for 25 years or whatever it was when you started it.  

9 hours ago, casts_by_fly said:

I quick scrolled through the last 10 pages or so but didn’t see any note of it.  What is your nutrition regime to go with the workouts?  In my experience, nutrition is 70% of the puzzle for maintaining healthy weight.  I’m doing ~1500-1800 calories of workouts a week most weeks (mix of strength, HIIT, and other) but I know that with my food and alcohol intake I am treading water right now. After the holidays I’m going to tighten back up and I’m pretty confident of the results but I’m curious what you’ve managed to stick to for 25 years or whatever it was when you started it.  

 

 My version of nutrition goes like this . . .

I look at ALL of it like a mathematical equation. 

The more things that are in it and that belong there, the better chance I have at coming out with an answer that's close to what I'm looking for.  Conversely, the more 'wrong' things I add and/or the more 'right' things I omit, the lower the chances I have of ending up with anything close to what I was looking for. So nutrition is huge, but so are rest & recovery (sleep) & hydration.

 

To gain something, I must give something; discomfort is the price for progress.

First, here's what I don't do—which, IMO, is as important as what does happen.

On a routine basis I do not eat white flour or sugar.  So no bread and no dessert-type deals.

No alcohol. Quit many years back, and it has been a huge benefit.

Can't emphasize that one enough. Totally toxic to every cell in the body. Including the brain.

No processed food, no dairy, and nothing fried.  

I do not count calories but instead exercise portion control.

I do not snack.

 

What I do find has worked for me for a long time.

Keep it simple.

Three small, well-balanced meals spaced evenly throughout the day, plus a post-workout protein drink on training days. I used to eat up to 5 meals a day, but as I've aged, everything has slowed, including my ability to digest large amounts of food. So getting the most out of what I eat is important.  Need to get the most bag for the buck.  Protein for me comes in the form of whole eggs, chicken, turkey, fish, and some red meat, but not a ton.  Fats come mostly from olive oil and avocado oil.

The little carbs I do eat, and I do believe they are needed, come from oatmeal, brown & basmati rice, sweet potatoes, and whole wheat pasta, as well as fresh fruit & vegetables.

I drink my body weight in ounces of water every day (I’m at 165 lbs). 

Yes, I keep track and pee a lot. I prepare all my meals in advance (except breakfast). For me, meal prep is the easiest and most efficient way to keep on track.  My meal timing is critical to my success. 

 I’ll whip up a few pounds of protein and a bucket of carbs and have fruits & veggies on hand ready to go when needed.

I eat, drink, train, and sleep on a mostly regimented schedule.  If I’m not at home for a meal (like when fishing or on the road), I bring my chow with me—always. Protein bars help here.

Don’t like skipping meals and do not believe fasting has any benefits, at least not for me.

 

Finally, anyone can do this—but if it were easy, everyone would.  But do they?  Look around. 

I'm just some old guy who works out and puts up sappy videos of himself doing it.  

I realize that my pasty, untanned image is mostly unappealing and doesn't look anything like the popular YT workout gods seen elsewhere—but who does?  That's my point—we don't have to be or do anything special to get unbelievable benefits from all this.  The improvement in self-confidence & self-image alone is worth it. 

OK—so I'm off the soapbox for today.

Good Luck

A-Jay

thanks ajay, that's clear.  We did a similar routine for a while when we were in the UK.  No processed foods, no alcohol, no added sugars or refined sugars, leaner proteins, etc.  For a long time we tracked calories and macros, but that was to understand portions and quality of food since we had never done it before.  Once we got a good feel for what a real portion looks like (a normal UK portion or a 'half' US portion) we stopped tracking.  The goal of that program was to understand how each of our bodies reacted, what worked well and what didn't, etc.  I learned that heavy dairy (heavy cream, big creamy sauces, the richest cheeses) is no good for me.  Any cream plus white pasta isn't good either.  White flour plus fats generally is bloating so I minimize those and for that matter minimize pasta/bread anyway (my carbs are potatoes and rice primarily).  The more important thing that we took out of that session is 'make good choices'.  Like you said, it's all straightforward but if it was easy everyone would do it.  What I've learned for me is that I can't do a rigid program the same as you are- I need flexibility to make other choices at times.  We might go to an italian restaurant and if the gnocchi comes with a fantastic sauce then I'm maybe going to get that.  Not all the time and it's more the exception but if that's what I really want I'm not going to skip it.  Same with alcohol- we love wine and cocktails and it would be a major life choice to give it all up.  I understand the implications, so we make choices to limit those.  That said, doing a full month 'detox' of the things that aren't good to us is a big help.  And doing it this way is something we can stick to.

@casts_by_flySounds like you are well on your way. By the way,- a rigid program is simply making different choices.  And IMO, more of a reward than anything else.

Consciously undermining what is otherwise a healthy lifestyle seems counterproductive..

Taste has zero effect on longevity. 

In the past, I have made some choices I am not proud of.  With more road behind me than in front, it's easier to choose  a productive path.

Either way, no one gets out alive.

A-Jay

 

Workout Day 3 ~

I had to dig pretty deep to get through this one.

But it's all good. 

Because my future needs me much more than my past ever will.

#borninfiftynine

A-Jay

Traded in yesterday's resistance training in lieu of snow removal operations.

Plan on being back in the home gym today.

Here we go.

A-Jay

Workout Day 4 ~

The way I see it is I have three choices.

Give Up.

Give In.

Or Give it All I've got. 

#borninfiftynine

A-Jay

 

Workout Day One.

"Everybody's goin' nowhere slowly.

We're only fighting for the chance to be last.

There's nothin' wrong with goin' nowhere, baby.

But we should be goin' nowhere fast !"

#borninfiftynine

A-Jay

Workout Day 2.

Some days we survive.

Other days we shine.

Both count.

Dropping the video link into this one.

https://youtu.be/7zYXsnHu06c?si=RzOcBMGvLQMuCzSq

#borninfiftynine

A-Jay

 

 

Took an extra day off after getting poked pretty good in the eye.

  I'm OK but that's not something I want to do again.

Workout Day 3 today.

 But No pictures and no video.

It was just me grinding on the promise I made to myself last century.

#borninfiftynine.

A-Jay