First a short intro...ahem...training about 1 1/2 yr. 44 years old. 1 Wife...4 kids...and yes..I've figured out what has been causing those..and we put a STOP TO THAT!
Begin stats - 5'10" and 200# (39" waist) (not real sure what my BF was...like it matters...see above stats)
Today - 5'10" 173# (32" waist)
I'm in week 6 of "Training for Maximal Size and Strength"
This workout has increased my strength over the course of it and my weight has went up 2 pounds! Pretty sure IT AINT FAT.
I just got S2B for fathers day...so I'm reading that now...so my routine could change soon. But I'm amking progress with this routine...so...not sure.
Day 1 Week 1-4 (5x8)
Narrow Stance Squats
30° Incline DB Bench Press
Day 2
Dips
Supine Grip Pull-ups
Incline Bench Biceps Curls
Day 3
Deadlift
Standing DB Military Press
Calf Press in a Leg Press Machine
Day 1 Week 5-8 (12x4)(These 12x4's are killers)
Narrow Stance Squats
Incline Bench Biceps Curls (I sub chins sometimes for these)
Day 2
Dips
Supine Grip Pull-ups
Day 3
Deadlift
Calf Press in a Leg Press Machine
Day 4
30° Incline DB Bench Press
Standing DB Military Press(been doing these seated lately)
Day 1 Week 9-12 (10x6)
Narrow Stance Squats
30° Incline DB Bench Press
Day 2
Dips
Supine Grip Pull-ups
Incline Bench Biceps Curls
Day 3
Deadlift
Standing DB Military Press
Calf Press in a Leg Press Machine
I haven't been able to force myself to concentrate on one single goal.. losing fat or growning muscle...I know...I know...ya needs to choose.
Overall...I don't want to get smaller...but at the same time I still have that nagging fat in the mid section.it really bugs me...so I'm interested in increasing lean muscle mass while losing that fat. I've heard that it's much easier to choose one of the 2...but I guess I haven't decided it's not possible for me yet.
I'm keeping my workout fairly short and intense. I still run 7-8 miles a week. But that's way down from what I was running.
Originally posted by Jimbo: I haven't been able to force myself to concentrate on one single goal.. losing fat or growning muscle...I know...I know...ya needs to choose.
As long as your strength is increasing who cares! Sorry, I'm a bad influence. Get after it and have fun.
Thanks Rev...I wuz afeared somebody would crawl all over me cuz I didn't have one specific goal.
But yeah..I've gotten stronger and I can't wait to get back to the gymn tomorrow. I have to force myself to take a rest day.
Strength gain...5 weeks ago my 5 rep max on incline DB bench press was 40 Dumbells
I use 60's now. And I really wanna keep movin more and more weight. I think if I had a spotter..I might could do 65's. But...pretty tough for me to even get them into position.
It was great. Did a LOT of walking and I swam 2-3 miles. Each morning got up and did laps in an olympic size pool. 2 - 4 - 8 - 12 - 16
16 laps was a mile. Was awesome experience.
Anyway, glad to be back.
Today was squat day. I added some weight and worked out with 175 for 10 x 4. ( I didn't do 12 x4) My legs haven't fully recovered from..swimming...or something.
I opted to do incline bench instead of inclined curls. I hate curls.
My weight is still 173 (173.5 to be exact)
I ate like a horse during camp...everything they threw at me I ate 2 of them. Lots of carbs...figured I'd gain but didn't.
Gonna try and nail down my corrective workout for S2B so I can start it this week.
JP convinced me to revive my LOG.:p I started lifting again after an extended period away. (several months)
Had a hernia repaired..and got into running and more running. Forrest Gump would be proud.
But a knee started acting up and put the stop to all that bouncing around. So here I am lifting again and enjoying that. I started the Hypertrophy Specific Training program - Information here - http://www.hypertrophy-specific.com/hst_index.html
I'm into my fifth week of training. The main reason I chose this program is the set/rep/volume scheme allowed me to EASE back into lifting and avoid hurting myself. Like most folks..I have a tendancy to jump in with all 4's and end up tearing something. I have avoided that and my strengh is coming back quickly.
Well..after a couple hours of failed attempts at trying to insert the info from my spread sheet...I give up. If anyone is interested, I'll be happy to provide my spreadsheet.
I could't find a way, beyond doing a butt load of work in here, to post my past 5 weeks of work.
I tried the various codes at the top...I tried saving the file as html..I tried saving it as bmp..I tried copying pasting the html code...I tried just pasting the info...in everycase..it was a no go.
Jimbo limps away...dejected.
If anyone knows how I can stick my info in here..please give me guidance. I just don't see a way. Thanks
Wow..log dropped off screen after ONE day. I guess the training log area is a busy place these days.
Anyway...yesterday was a rest day.
Today is squat day! Yeeehaw!
One of my exercises (the last sets) is AB training. I can pick and choose whatever but I'm trying to stay consistent within each 2 week block.
I'm struggling with what to do. I've been using leg lifts..but I suck at them. So I'm sticking to using the hyper station and just putting a weight in my hands. (10# behind my head is pretty well kicking it right now)
Scared to do too much since I had the hernnia repaired just below my navel. (being careful)
But I'm wondering if anyone has a favorite AB exercise. (I know DL, SQUATS are great and I will do those too) Looking for isolation AB stuff.
For the presses. Look at a point straight in front of you to keep your head level and go slowly to make sure you are raising each hand at the same time. Finally make sure you are tensing your mid-section. Practice makes perfect.
For the presses. Look at a point straight in front of you to keep your head level and go slowly to make sure you are raising each hand at the same time. Finally make sure you are tensing your mid-section. Practice makes perfect.
Thanks UN. It's getting better. I'll sure think about the mid section thing next time. That will probably help.
Dumbell DL - 2x5x85 (I get strange looks when I grab 85# db's)
Dips - 2x5xbw+30 (I wonder just how high I could go on these)
Rows - 2x5x100 (I use a machine on these)
Dumbell Shrugs - 1x5x70 (I only managed 4)
Cuban Press - 1x5x25
DB Curls - 1x5x30 - 1x4x35
Calf Raise - 2x6x90 moooo
Abs Hypers - 2x6xbw+10
Dumbell DL - 1x5x90, 1x4x90 (I tweeked my back on 4th rep, last set)
Dips - 2x5xbw+35 (I wonder just how high I could go on these)
Rows - 2x5x110 (I use a machine on these)
I managed to finish rows, dips after tweeking my back on the DL's...but I was finished after that.
I got home..and thought I might have to call 911 to help get me out of bed to go pee.
Looks like I have at least one week of rest ahead...
Just thought I'd drop a log in here to keep the thread from falling off the world. Wow lots of people logging these days.
My back is healing. I'm getting in/out of bed with ease. Still feeling tightness in the low back region so being very careful. Still not lifting anything.
Maybe I'll grow during this week of rest.
I started out 6 weeks ago at about 165 and I'm around 170 now. Some of it is belly fat but not much so, hopefully, I have put on some muscle somewhere during these 6 weeks of HST.
Wish I could lift. waiting...waiting...healing..h ealing..
I'm posting this here...but will probably post it in training discussion for critiques..
I still have some minor pain in the lower back so I will be proceeding very gently Monday. I’ll be moving back to a higher rep scheme (2x15’s) for a week or two.
Normally my workout would include Squats/DLS..well those are out.
So the way I see it, I have to do some isolation stuff that to avoid straining my back while still training my quads, hams and glutes. I am also wanting to incorporate lifts that will strengthen my core. So here is what I am planning for the next 2 weeks.
Critique?
Front planks, Side planks, T-Pushups – Core training
Leg extensions, lunges, step ups (quad dominant) - for my quads
Bird dogs, Hip focused step-ups, single-leg back extensions (I might try king deadlifts but these are very awkward for me) – for my glutes
Amazing how much additional work I’m having to do to just replace squats and DL’s!!!!
My workout will also include:
Bench
Chins
DB Mil. Press (maybe, depending on my back..I’m not so sure I will be alble to do any of these)
Rows
Well...I didn't work out. I lifted a server yesterday and my back spasmed. So I was scared of working out. I was very careful and it wasn't that heavy. Things back there are NOT right. I guess I'll keep resting and control the ONE thing I can control...my diet.
Since I'm not lifting ,I decided to begin cutting fat off the body and see what's under there. So I started new years day. My diet has been fairly clean but I've allowed myself a lot of cheat meals and snacks that were..let's just say..not exactly on target. So...I'm in day 2 of cutting out the crap and upping my protien and doing well. Doing Adam's diet.
I need to go up and weigh in so I can post a starting weight...maybe even do the body fat test.
But what matters to me is my mirror. I have a pretty good layer of fat around my mid section. I intend to lose it and it will be 100% diet since I can't work out.
My starting weight is 172. I have no idea of my BF%.
My diet has changed in the following manner. I have alwasy eaten a bowl of oatmeal in the a.m. but I have added a bit of protien to it now.
I am eating an apple for my 10:00 snack. Drinking tons of coffee and water throughout the day.
Lunch consists of a grilled chicken breast and leafy salad w/o dressing.
Snack - handful of roasted peanuts.
Supper - varies. But Low on carbs, high protien and fat.
Caffiene free tea till I go to sleep.
This is a real change from the usual eating whatever there is plus throwing back a piece of cake with milk b4 bed.
This is just day 3 of this new way of eating. I'm eating less carbs this way. But energy levels aren't that critical since I'm not working out anyway.
I will be surprised if anyone actually reads these logs of mine. If so, hats off to you. I know that I am tediously negative right now. I'm not sure if my negativity shows through in my logs..but I hope it doesn't show as much as I feel.
We're reading Jimbo. Who doesn't want to read about a guy dropping a log?
Hope you're over your injury soon. And good luck with the diet - I still have a cheat meal or two during the week. Just gotta eat as healthy as you can as often as possible.
__________________ If your dog is fat, you aren't getting enough exercise. -Unknown
We're reading Jimbo. Who doesn't want to read about a guy dropping a log?
Hope you're over your injury soon. And good luck with the diet - I still have a cheat meal or two during the week. Just gotta eat as healthy as you can as often as possible.
Thanks so much. I feel like such a whiney butt these days. Lots of stuff hanging over me right now including the injuries. I really wanted to start the new year with a bang and turned into a sputter.
I need to be doing something training wise. I feel good about what I'm doing with my diet right now. But I need a low impact, affective activity. I'm considering trying swimming but I would have to change gyms and I HATE to leave JP's. But I may have to. Idon't think he'll be putting a pool in on the 29th floor anytime soon.:p
(not real sure what my BF was...like it matters...see above stats)
Sorry, I'm a bad influence. Get after it and have fun. 
,I decided to begin cutting fat off the body and see what's under there. So I started new years day. My diet has been fairly clean but I've allowed myself a lot of cheat meals and snacks that were..let's just say..not exactly on target.
So...I'm in day 2 of cutting out the crap and upping my protien and doing well. Doing Adam's diet.
Linear Mode
