atom1505

Got it; thank you. Is there a reason you'd suggest a LP right now over what I'm currently doing with the GGP other than just to break it up? I feel pretty good about my current mass and don't want to bulk. Honestly would like to cut 5lbs or so, but want to get whatever new program I've got in place before I start a deficit. Not sure if that affects the suggestion.

I'll take a look at some of those shoulder exercises. I've got some pain on the front inside of my left shoulder right now and broomstick dislocates pinch it a bit. Dead hangs also cause some pain. I've switched to neutral grips for my hanging leg raises. Hoping it works itself out before I need to go get it checked out.

Hi all. Sorry in advance for the long post, but I don't have a fitness background and got good advice here in the past.

Background: 36y/o male. 5'10" 168lb. For the last 2 years or so, I have been training 3-4 days a week on a slightly modified GGP from Greg O'Gallagher. Below is my breakdown and related weights (as of today):

Day 1:

1. Seated DB shoulder press: warmup with 8x42.5lb. 3 set RPT. 6x70lb, 8x65lb, 10x60lb.
2. Weighted Pull ups: (5xbw warmup) 6x55lb, 7x35lb.
3. Weighted Dips: 10x70lb, 12x50lb.
4. Barbell curls : 2 sets RPT 8x90lb, 10x80lb.
5. Lateral raises: 15x20lb + 4x5 reps rest pause.
6. DB Shrugs: 8x70, 10x65, 12x60

Day 2:

1. Goblet squat: Warmup bodyweight x 8, light load 4/5. Working sets: 10x90lb, 12x80lb.
2. RDL: warmup barbell (8xbar, 6x105) 2 sets RPT 8x205lb, 10x185lb.
3. DB Bulgarian split squats: 2 sets RPT 8x55lb, 10x45lb.
4. Leg extension: 2 sets RPT 9x80lb, 11x70lb.
5. Weighted single leg calf raises: 2 sets RPT 10x35lb, 12x25lb

Day 3:

1. Incline DB press. warm up 8x40lb. 3 sets RPT 6x80lb, 8x75lb, 10x70lb.
2. Flat bench: 8x105 warmup. 2 sets RPT, 6x185, 10x165lb.
3. Tri push down: 2 sets RPT 7x95lb, and 10x80lb.
4. Hammer curls (superset with tri push down): 2 sets RPT, 7x50, 10x45.
5. Landmine press: 2x12 45lb. Third set to fail..
6. Bent over fly: 15x17.5lb, + 4x5 reps rest pause.

I finish every workout except leg day with a mile walk at 4.5mph, starting at 4 degree incline and increasing every minute to 10 and then back down. On Day 4, I either do some mobility stuff and run two miles, or walk 3.5 miles at 4.5mph at 5 degree incline.

I've had good success with all of the above, especially when I keep my diet dialed. I've gotten a lot stronger and am generally happy with my physique. That said, I'm pretty burnt out/plateauing and lately I've gotten interested in longevity, VO2 max, and overall functional health. My family has a long history of Alzheimer's/dementia/Parkinson's and I've read a lot about physical well-being preventing that.

So, I'm considering transitioning this to more functional athletic training and learning some kettlebell movements. I also want to maintain strength so am keeping a lot of the lifts that I feel like have helped me there. With that in mind, I'm considering re-working my program to something like the below, which is AI-generated based on my inputs.

Day 1:

1. Weighted Pull-ups (RPT. same weight as above).
2. Incline DB press (RPT. same weight as above)
3. KB Turkish get-up starting with 16kg.
4. Half kneeling landmine press at 3x8/side, starting with 45lb
5. Hammer curl/triceps pushdown superset (RPT. same weight as above)
6. Core circuit: L-Sit 3x20s, Neutral Grip Hanging Leg Raises 3x12, decline bench situps 3x12.

Day 2:

1. RDL (RPT. same weight as above)
2. Double KB front squat. 3x8 at 45lb
3. KB Swings. 5x10 starting at 24kg
4. Buglarian SS (RPT. same weight as above)
5. Single leg calf raise (same as above)

Day 3:

1. Flat bench (RPT. same as above)
2. KB clean to front rack carry, alternating arms. 4x6 + 20yd carry.
3. Farmer carry. 3x30yd heavy
4. Palloff press. 3x10 weight TBD
5. Landmine press (superset with Palloff). 3x10 weight TBD
6. AMRAP finisher: 6-8min: 10 goblet squats, 10 KB swings, 10 pushups with pull throughs.

Day 4:

Norwegian 4x4 on treadmill.

Day 5 (when I can):

4.5mph 3.5 mile incline walk at 5 degrees.

Also plan to add in mobility exercises in the morning 2-3x/week. Open books, thread the needles, seated T-spine rotations, wall slides, etc.

What do you guys think? Does it look good? Overcomplicated? Should I just stick to what I'm doing and add the NW 4x4 or some other VO2 situation into my existing program?

We will have WiFi. None of the light switches are smart switches though. Smart Thermostat is easy enough.

On the ice maker, do you mean just plugging the ice machine into a smart plug and turning it on via phone whenever we're heading down there?

We just closed on a camp in the SELA marsh. It's about 1800sqft on wood pilings, on the water. It also has a dock and covered boat lift. Our boat will stay in the lift, which will always be unplugged when we're not there. Decking is also composite thankfully. We'll probably be down there 2-3 times a month in the summer, and once a month during the winter. For those that own camps, what are some things that you find helpful in minimizing maintenance? What's your process for leaving the camp for any extended period of time?

Some thoughts I've had: do y'all keep your ice machines on when not there? Do you keep your water heater lit?

Appreciate any helpful insight.

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Just curious, what did you fertilize with and how much did you use?

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16-2-3 at 4lbs per 1000sqft.

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Everyone should be applying at least a preventative rate of Azoxystrobin every spring (Disease ex). There are other active ingredients that Ronk may wish to speak to.

I'd put out a preventative rate all over and a curative rate in the worst spots (if there's a huge difference).

I see that you've already used a fungicide. My apologies.
Mow, mow, mow.

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I just spot treated with Tebconazole. I didn't do a treatment of the entire yard. I'm going to work a granular fungicide into my early spring maintenance next year though. This is half an acre of grass so it's quite a bit to reat.

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There is a little leaf spot going on. One thing about any zoysia variety is you will not tell it what to do. It will do what it wants to do when it wants to do it.

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Should I treat the whole yard or let it work itself out?

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It sounds like I am going to go with a heater/chiller combo. Obviously, it is more money, but everyone I have spoken to tells me the glacier chiller is nothing but trouble and not nearly as effective.

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This is not my experience at all. I'm in south Louisiana. We have a Glacier chiller and it works great. I think a lot of people that complain about them have unreasonable expectations. A chiller is not going to keep your pool at 80 degrees if it's 110 outside.

Are you referring to a heat pump? If so, I'd have a talk with your builder/installer about the heat pump's ability. My experience is that they are nearly worthless when it comes to heating when it's really cold, which is a deal breaker for me because I use the spa in the winter. I.E. I'm more concerned with the heater's ability to heat than the chiller's ability to chill, if a choice had to be made.

Is Carolina Jessamine evergreen? I guess that's another deal - it needs to be at least somewhat evergreen.

They are. Does that affect the taste?

Thanks ronk. I was hoping you'd respond. Will the roots of the grass under stress die or is it just some kind of protective mechanism/half dormancy?

I top dressed with compost/sand early this year and will repeat next year, along with aeration.