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One thing though.. I thought you said you're 5'-11".. there's about zero people that are 80+ that aren't fairly lean.
6ft and there's a first for everything.

I am sure I will have company.


According to the World Health Organization (WHO) thresholds for Body-Mass-Index (BMI) categories, Lisko et al. (2014) showed that 33.9 % (women) and 33.3 % (men) were overweight among individuals aged 90–91 years. Furthermore, 14.4 % (women) and 9.8 % (men) were obese.
 
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That's what everyone thinks.
I actually thought you said 5'-10" is why it stuck in my head and I guessed. 6'/240 isn't terrible at all, especially given muscle mass etc. and at a youngish age.
My wife has 60+ pounds over me and is about a half a foot shorter. I am hoping I will inspire her to get busy one of these days.
 
I go to the gym every day. Yes, workouts can get stale and the body adapts. That's why you have to change things up and rotate different lifts into the mix.

Example: If you have been doing preacher curls mostly for bicep try switching to dumbbells or a barbell lift. Then swap back and forth or do one on Monday and the other on Thursday type of thing. Some people switch them out every few weeks or so, I try to incorporate them into my weekly sets and switch around depending on the day.

If you want to stick to the same workout, the same intensity that's ok as long as its intense enough to actually be exercise. Like heart rate up in the good range for at least 20 minutes at a time. If you're just walking for 5 minutes and calling that exercise..................yeah...no.

I get asked sometimes about my routine because I look like I work out. I tell people often that it's more mental discipline than anything else. No lame excuses, no whining or feeling sorry for yourself. Get in there and hit it hard.
Preach brother.

I'm religious about the gym and yes, your body absolutely adapts to the stressors. Your goal is constantly having it adapt to new stressors by switching up the routine as this is where growth occurs.

There's an interesting concept called anti-fragility that I find fascinating that is defined as a property of systems in which they increase in capability to thrive as a result of stressors, shocks, volatility, noise, mistakes, faults, attacks, or failures. This is where real growth and evolution occurs and can be applied to everything from a weightlifting routine to computer infrastructure. Wikipedia article.

If you're looking for weightloss diet will play a major role in that. Work with your trainer to find something that works for you to achieve your goals. I'm happy to help to the best of my ability too. Start with a BMI calculator.

Ok, time to head to the gym for shoulders and triceps!
 
These are my baseline numbers at 53 years of age and 240lbs. I added sit and stand exercise for a total of six exercises. If I can maintain close to these numbers, into my 80's, I will call that a success.


Timed Mile Run: 11mins

Single set of Push ups to exhaustion: 26 reps

Single set of 35lb dumbbell hammer curls to exhaustion: Left 11 reps Right 14 reps

Single set of 35lb dumbbell standing press to exhaustion: Left 23 reps Right 26 reps

Single set of 35lb dumbbell rows to exhaustion: Left 32 reps Right 35 reps

Sit and Stand 30sec time: 18 reps


I learned I am really out of shape and my left arm is weaker than my right.

Do my arms look different /s


View attachment 1922736
I did my timed mile today and I was right about 11min again.



1000003980.jpg

My WL coach suggested I bump the weight up on the dumbbell and do fewer reps for my testing. I added 10lbs to the dumbbell and I will recalibrate my baseline reps with 45lbs instead of 35lbs. I will do push-ups, sit&stands and get new baseline dumbbell reps done throughout this weekend.


Edit:

45lb Dumbbell hammer curls:
Left 6 reps Right 8 reps

45lb Dumbell standing press:
Left 14 reps Right 17 reps

45lb Dumbbell row:
Left 23 reps Right 27

Did 25 push-ups, couldn't quite finish the 26th.

I changed the way I did the sit&stand to be more like a squat. Instead of moving my back to the seating position, I just got my bum in the chair and then came back up for next rep. Doing it that way I was able to do 23 reps instead of 18.

Adding 10lbs to dumbbell really impacted my results.
 
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I did my timed mile today and I was right about 11min again.



View attachment 1934475

My WL coach suggested I bump the weight up on the dumbbell and do fewer reps for my testing. I added 10lbs to the dumbbell and I will recalibrate my baseline reps with 45lbs instead of 35lbs. I will do push-ups, sit&stands and get new baseline dumbbell reps done throughout this weekend.


Edit:

45lb Dumbbell hammer curls:
Left 6 reps Right 8 reps

45lb Dumbell standing press:
Left 14 reps Right 17 reps

45lb Dumbbell row:
Left 23 reps Right 27

Adding 10lbs really impacted my results. I will save push-ups and sit&stands for tomorrow.
Dude, that's awesome! You're on the path, congrats!
 
I did my timed mile today and I was right about 11min again.



View attachment 1934475

My WL coach suggested I bump the weight up on the dumbbell and do fewer reps for my testing. I added 10lbs to the dumbbell and I will recalibrate my baseline reps with 45lbs instead of 35lbs. I will do push-ups, sit&stands and get new baseline dumbbell reps done throughout this weekend.


Edit:

45lb Dumbbell hammer curls:
Left 6 reps Right 8 reps

45lb Dumbell standing press:
Left 14 reps Right 17 reps

45lb Dumbbell row:
Left 23 reps Right 27

Did 25 push-ups, couldn't quite finish the 26th.

I changed the way I did the sit&stand to be more like a squat. Instead of moving my back to the seating position, I just got my bum in the chair and then came back up for next rep. Doing it that way I was able to do 23 reps instead of 18.

Adding 10lbs to dumbbell really impacted my results.
Dumbbell Hammer Curls
Left 4 Right 7

Dumbbell Standing Press
Left 12 Right 14

Dumbell Row
Left 23 Right 25

It's disappointing my reps went down. I have to keep in mind that my initial baseline numbers were achieved without any previous workouts for weeks. So I would have been working with fully rested and undamaged muscles. I don't want to skip workouts to get back to that state for these tests. Eventually if I make gains, I should be able to hit the baseline numbers even 4 to 5 days after a prior workout.

I will be doing pushup test, timed mile run, and sit and stands in the next few days.
 
I did a push-up test today after a week of resting from the gym. During my initial baseline test I was able to complete 26 push-ups. Today I was able to squeak out 26 complete push-ups. After 2 months of very challenging resistance training I was hoping for better results.

Edit: I think newbie gains are going to elude me. Patience has never been a strong point for me. I likely need to temper my expectations as to how quickly I will make gain in mass.
 
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And my lack of gains could be due to "junk volume".

The 10/25 type sets I was doing is equivalent to nearly three 10 rep sets. As I was doing 6+ different exercises often targeting the same muscles, that would be like doing close to 20+ sets in one workout. The study discussed in this video suggest that 6 to 8 sets per muscle group is optimal and that more could be useless or worse degrade performance.

View: https://youtu.be/ekQxEEjYLDI?feature=shared
 
And this article suggest 5 to 10 sets per week, per muscle group, works well.

"The most effective range for muscle growth is noted to be around 5-10 sets per week per muscle group."



I definitely feel that I was overdoing it and that is why I was so sore everyday for the last couple of months. By Tuesday I will be ready to go back at it with a much lower intensity and see if that brings on some gains.
 
Dumbbell Hammer Curls
Left 4 Right 7

Dumbbell Standing Press
Left 12 Right 14

Dumbell Row
Left 23 Right 25

It's disappointing my reps went down. I have to keep in mind that my initial baseline numbers were achieved without any previous workouts for weeks. So I would have been working with fully rested and undamaged muscles. I don't want to skip workouts to get back to that state for these tests. Eventually if I make gains, I should be able to hit the baseline numbers even 4 to 5 days after a prior workout.

I will be doing pushup test, timed mile run, and sit and stands in the next few days.
Do you use one dumbbell for presses? I've only ever used two.
Anyway I'm not surprised your pushup numbers didn't increase.. I think you pretty much have to do pushups to be able to do more.. kind of a specialty exercise.
 
Do you use one dumbbell for presses? I've only ever used two.
Anyway I'm not surprised your pushup numbers didn't increase.. I think you pretty much have to do pushups to be able to do more.. kind of a specialty exercise.
I only have one dumbbell at home and I wanted to isolate each arm anyways for this test. Normally for chest press on bench I use two but sometimes one. If you use one on bench it adds work for the core to do.
 
I only have one dumbbell at home and I wanted to isolate each arm anyways for this test. Normally for chest press on bench I use two but sometimes one. If you use one on bench it adds work for the core to do.
I remember all the iron weights I gave away or sold.. I'm weight poor too, lol, only have a set of non-iron dumbells but I ain't complaining.
 
Did an interesting experiment with some coworkers. One guy was all about keto. One was all about macros. One suggested it didn't matter what you eat if you were at a calorie deficit.

All three used the same nutrition tracker and limited themselves to 1800 calories a day.

Keto guy lost rougly 7.5% of his body weight over 3 months.

Macro guy lost roughly 7% of his body weight.

2 whoppers with cheese every day guy lost 8% of his body weight.
 
Did an interesting experiment with some coworkers. One guy was all about keto. One was all about macros. One suggested it didn't matter what you eat if you were at a calorie deficit.

All three used the same nutrition tracker and limited themselves to 1800 calories a day.

Keto guy lost rougly 7.5% of his body weight over 3 months.

Macro guy lost roughly 7% of his body weight.

2 whoppers with cheese every day guy lost 8% of his body weight.
Never done keto, getting by pretty fair. One thing I see brought up rarely is zero endurance/ performance athletes do keto.
 

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