An Over 50 Lifter

Training Over 35 Lifter
281

After being 265, 169 seems almost there :wink:

My Tuesday split was tonight. The kid and I rode bicycles to the gym. Not that far, but she likes it. Then she reads while I lift.

Hip Abduction
340 x 12 … +5 lb (35lb over machine max)

Hip Adduction
330 x 12 … +5 lb

Shoulder Cable Fly (rotator cuff rehab)
32.5 x 12 … + 2.5 lb, +2 reps

Dip Machine
215 lb x 9 reps restarting.

Seated Row (done as a chest pull, not a row)
250 x 8 … I think I’ve got a starting place

Body Weight Dips
11 … same as last time

Cable Curl
120 lb x 10 … +2.5 lb

Face Pull Seated Cable Row
165 x 8 … +2.5 lb

Abdominal Board / Slanted Sit-ups
+45 lb x 10 … +5 lbs. A 45 lb plate or barbell is heavy to hold on to.

Back Extension
360 x 9 +5 lb, - 1 rep Very close to my back being back to where it was before the accident.

My legs are a couple of years ahead of my arms and shoulders, but I’m doing better.

Appreciate the kind comments. I’d like to see my abs for the first time in my life, hoping to make that my New Year’s present to myself.

282

WOW!!! I forgot about the huge weight loss, nearly 100 lbs…that very impressive indeed. None of us talk much about our eating habits, I’m wondering how your nutrition is now, and if that’s something you might focus more on to get to your new years goals ? I’m asking because it’s been on my mind as well, coming off my 10 day no training vacation carb load! Just some food for thought (I had to say it).

283

Don’t look fat to me. You also seem to have avoided the saggy skin syndrom from dratic weight lose. Looking good. We all start posting pictures we may have to bulk order speedos soon.

284

hel320, I used to swim on a team, I’ve done my time in speedos :wink: My wife has been suggesting bicycle shorts instead. Though if we can all get arms and shoulders like yours, we just need tank tops.

The two year pause at 189 let my skin tighten back up and things redistribute. As I lost weight again, I started to get some sag, but as I lose more it has started to resolve. I’ve talked with other guys and the key is losing enough weight. When they do the skin reduction surgery, they usually get 20lb or more of fat with it. If the people lose the fat lining, their skin tightens up.

zildjianman, I eat the following:

Yogurt + fruit + protein powder = yogurt shake every morning.

flaxseed bread sandwich for lunch

two eggs and two slices of bread for dinner, or a salad and protein.

five tablespoons extra light olive oil, swirled with water (so I don’t gag on it).

Pretty much the same thing every day, along with some fish oil, half a multivitamin and some calcium.

I’m at about 70 g of protein a day right now, which seems to be working for me.

Just looking for better arms and shoulders, a little less fat, and to see abs.

285

E, great progress so far. You are well on your way to seeing even more development in the arms and shoulders. I really think that a smart free-weight routine would really help these body parts improve even more. Free weight exercises really hit the small stabilizer muscles that help you build mass and overall muscles quality.

Based on your diet listed above, I would recommend that you increase your protein intake to at least 1g per pound of bodyweight. I know this seems like a lot but it would really help with muscle development and help burn more fat. This might be just what you need to get you through your plateau. You can always find very easy ways to increase your protein intake; protein shakes, tuna, cottage cheese, jerky, etc…

286

Ok mday, I’m trying to get more protein without getting too much more in the way of calories. The problem is that I still have ten pounds to lose.

Weigh in this morning: 168.2

Saturday part of my split

Neutral Grip Pull-ups
-20 x 9 + 2.5 improvement

Bent over dumb bell row
70 lb x 9, +1 rep

Wood chop
125 x 8, +2.5 lb, -1 rep

Shoulder Press
95lb x 9 rep, +2.5

Bench Press (machine) replacing cable triceps
115 x 9

Rotary, all four ways (rotator cuff exercise)
42.5 x 10, + 2.5

Tried some shrugs/shoulder rolls, two 60 lb dumb bells, 8 forward, 8 reverse. I think I’ll try to get a sling and do some neck work. I like the thought of more neck strength.

Good workout, rode bicycles down, my wife worked out with me.

287

I’m not ganging up here, but you sound under-fed to me. Without getting to personal, food issues can be tough, but you’ve obviously come a long way with the weight loss/transformation. As hard as you work, in and out of the gym, I don’t know how you keep your strenght up eating so little!

288

Zildj – no problem on the diet advice and input. I actually pay attention to advice and think about it. For example, Capacity gave me some advice on adductor/abductor exercises. I really did not get it because I did not understand a part of it (or how a machine actually worked).

But I was thinking of her advice when someone suggested a change, and that suggestion made the advice click for me – now I am putting her advice into use once a week.

On diet, I’ve been on this diet for close to three years (started on Nov 9). Other than the rotator cuff problems, I’ve made real progress.

My big change was that I dropped the half to a full cup of sugar I ate every day and replaced it with fats and protein powder. I no longer need a measuring cup in the sugar.

My template is Old Navy – he is close to my height and a good example of where you can get without steroids. From here my goal is to drop twelve pounds of fat and add five pounds of muscle with a net weight of 160 to 162.

That would let me spend a couple of years at the 160lb weight class in Judo before I hit 55 and am too old. I don’t expect to do much other than not embarrass myself, but it should be fun. So, at this point, I have a template, goals and I have made a major change in my diet.

I’m also still making progress. But I will be thinking about your advice. Probably will drop a slice of bread and add another egg, drop some of the other calories and add in more non-fat yogurt or something.

I appreciate the thoughts. One key is that I’m only lifting twice a week, SSTF, and my day job is mostly a desk job.

But don’t feel like you are pushing too much, I appreciate the comments and thoughts.

289

Links to Old Navy:

http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_senior/getting_my_kicks_on_route_66?pageNo=0#2545208

and

http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_senior/fourth_year_student_my_senior_year

290

[quote]Elaikases wrote:
Since Dr. Powerclean is leading the way, I’m posting a couple of pictures to show where I am now. I still need to lose about 10-12 pounds of fat and put on more muscle, but here are some benchmark photos.

I’ll note that I’m now twelve pounds lighter than when I did the videos at - YouTube and my form is a lot better. I appreciate the advice everyone gave me.

[/quote]
good progress with legs and looks like the mid section is coming along-no love handles(a hell of a battle itself) and your stomach is flat.
great progress

291

My Tuesday split was tonight. 169 is almost there :wink: – I actually got to 168 :wink:

Hip Abduction
345 x 12 … +5 lb

Hip Adduction
335 x 12 … +5 lb

Shoulder Cable Fly (rotator cuff rehab)
35 x 12 … + 2.5 lb

Dip Machine
220 lb x 9 reps +5 lb

Seated Row (done as a chest pull, not a row)
252.5 x 8 … +2.5

Body Weight Dips
12 … +1

Cable Curl
122.5 lb x 10 … +2.5 lb

Face Pull Seated Cable Row
167.5 x 8 … +2.5 lb

Abdominal Board / Slanted Sit-ups
+50 lb x gassed, too heavy to handle after the other arm stuff.

Time to drop the weight and increase the slant.

Back Extension
362.5 x 9 +2.5 lb

292

My Tuesday split was tonight. 169 is almost there :wink: – I actually got to 168 :wink:

Hip Abduction
345 x 12 … +5 lb

Hip Adduction
335 x 12 … +5 lb

Shoulder Cable Fly (rotator cuff rehab)
35 x 12 … + 2.5 lb

Dip Machine
220 lb x 9 reps +5 lb

Seated Row (done as a chest pull, not a row)
252.5 x 8 … +2.5

Body Weight Dips
12 … +1

Cable Curl
122.5 lb x 10 … +2.5 lb

Face Pull Seated Cable Row
167.5 x 8 … +2.5 lb

Abdominal Board / Slanted Sit-ups
+50 lb x gassed, too heavy to handle after the other arm stuff.

Time to drop the weight and increase the slant.

Back Extension
362.5 x 9 +2.5 lb

293

[quote]Elaikases wrote:
hel320, I used to swim on a team, I’ve done my time in speedos :wink: My wife has been suggesting bicycle shorts instead. Though if we can all get arms and shoulders like yours, we just need tank tops.

The two year pause at 189 let my skin tighten back up and things redistribute. As I lost weight again, I started to get some sag, but as I lose more it has started to resolve. I’ve talked with other guys and the key is losing enough weight. When they do the skin reduction surgery, they usually get 20lb or more of fat with it. If the people lose the fat lining, their skin tightens up.

zildjianman, I eat the following:

Yogurt + fruit + protein powder = yogurt shake every morning.

flaxseed bread sandwich for lunch

two eggs and two slices of bread for dinner, or a salad and protein.

five tablespoons extra light olive oil, swirled with water (so I don’t gag on it).

Pretty much the same thing every day, along with some fish oil, half a multivitamin and some calcium.

I’m at about 70 g of protein a day right now, which seems to be working for me.

Just looking for better arms and shoulders, a little less fat, and to see abs.[/quote]

100g would be better (says the guy who doesn’t eat) and 150 or so even better than that.

Anytime I string together a few days of 180-200 g of protein my lifts take off again, I lose that layer of chub and generally feel better, esp my shoulders. Even if I eat nothing else.

I’d mix the olive oil with my yogurt shake in the morning. You’ll never taste it.

294

I’ll keep working at trying to get more protein in. So far the result has been I’ve gained a pound and a half, back up to 169.0.

The olive oil, taken in isolation, with an hour window before and after with no flavors at all, depresses my set point. Makes weight loss work much easier for me.

I’d go back to more protein, but I need some fat in my diet or my libido shuts down. When I’m really busy I don’t mind, but now that my life is under control, I don’t want complaints at home. Weight loss isn’t quite worth that.

I’ll work at it. I need to just get more non-lifting exercise so I can add in some calories it balances out.

295

[quote]Elaikases wrote:
…
On diet, I’ve been on this diet for close to three years (started on Nov 9). … From here my goal is to drop twelve pounds of fat and add five pounds of muscle with a net weight of 160 to 162.

That would let me spend a couple of years at the 160lb weight class in Judo before I hit 55 and am too old. I don’t expect to do much other than not embarrass myself, but it should be fun. So, at this point, I have a template, goals and I have made a major change in my diet.
…[/quote]

Yours is a great story, E. I was going to ask why at this point the concern with attaining a specific weight instead of, say, certain measurements, but then you answered that. You might consider upping protein and, as a calorie balance, dropping the bread for a while if you don’ want to gain.

296

Rather than concentrate on scale weight you might want consider just body recomposition.

You didn’t post any side/profile pictures so I can’t tell how much belly stuff you have, but the pictures you did post show some tight muscle in the limbs and shoulders.

Scale weight may be fooling you into thinking you’re getting fatter when in fact you may have added a bit of muscle.

How much rest do you take between exercises? You seem to be doing one set per exercise. What would happen if you did 2 sets on the presses/dips and rows/chins? Given that you exercise every 3-4 days you’d easily recover from the extra work, the extra volume would build more muscle, therefore increase your metabolism (incrementally admittedly)

Can your joints take doing barbell complexes or sprinting/fast walking?

Yeah - keep the fats in - important for both cell,brain,nerve and hormonal health and energy. I wouldn’t eat them at the same time as the bread.

Why no leg work? you’re doing lateral motion stuff for hips but not anything for the actual legs and behind. These are big, easily developed muscles that will add to your basal metabolic rate and burn more fat with the addition of muscle tissue. Big exercises like squats cause the release of growth hormone, which can actually help you lean out and, with mobility work, will make you nasty powerful in your martial art.

Also if going by the mirror, realize that you are doing exercises that are designed to give you a thick waist. That’s not bad (in fact, it’s good), but needs to be factored into evaluations of your visual feedback.

Please excuse me for butting in. You obviously have a system that is working for you, but I suffer from the fault of being an ‘improver.’

297

Skidmark – I post because I’m interested in feedback and suggestions.

I’m actually getting a fair amount of work on my legs, which isn’t obvious from the work out pattern I use. I do run the stairs a few times a week (used to be twice a day until last month, I need to get back into that). Squats made my back hurt.

I think I will drop the bread and replace it with protein, that isn’t a bad idea.

I’m getting very little rest between exercises, using a single set to almost failure approach.

I keep trying to get up at 5:30 a.m. to add sprints, though I usually get 3 or 4 times a week doing 3.5 miles at a fast walk/jog with my wife. More on a good week.

Odds are that when I go back to Judo I’ll have the same result overall that I did last time (my weight loss accelerated), my real goal is to keep rehabilitating my upper body so my shoulders can take it. I’m not sure I can take barbell complexes, though I’m going to switch out the bent over dumb bell rows for gunther rows this Saturday’s workout. Those look too neat to pass up on.

I don’t mind the waist size, but if my thighs get much bigger they won’t fit in my dress pants.

My weight has been dropping in a sine curve, so the day to day fluctuations don’t bother me at all. I keep a daily log (and used to keep a strict daily log of everything I ate – did that for a couple-three months).

But the SSTF approach is HIT related and kind of anti-volume. It has been working for me on a pretty steady basis over the past few years.

If I were going to do bodybuilding, I’d do some leg extensions to improve the heads of my quads. At present, what I really need to add is a stretching routine for my legs. I’ve been thinking of using the 24 Fighting Chickens routine, http://www.24fightingchickens.com/2008/09/08/30-days-to-greater-flexibility/ but keep putting it off.

So many projects, so little time.

I need the MacArthur Foundation to give me a genius grant so I can spend more time on playing and less on working.

:wink:

298

Genius grant, I like the way that sounds.

Just read the G-Flux article, I think you’d like it. It really made me think about how I’ve been eating and training. But more to my point, looking at your progress and pics, am I the only one who’d like to get their training hands on Mr. E in person? How about a T-Nation retreat? We can take turns kicking each others’ ass in the gym.

Seriously, You look pretty stocky to me, and I wouldn’t want to be the blue avatar guy, that’s for dam sure! Keep pushing it I say. “get busy livin, or get busy dy’in…that’s god dam right.”

299

Zild – thanks for the pointer, I’m going to read the G-Flux article.

When I was younger, I was an animal. Now, I still have a long way to go with my upper body to get strong enough.

Bengoshi Waza -- my Judo Page is my Judo page. I’m starting to think I’ll have my shoulders in shape to start training again in January.

Little secret, I never use Makikomi, though the avatar was fun to put together (from a base another guy did, used by permission).

300

Zild – that is a great article, the money quote:

If not, when it’s time to start losing fat, begin by getting your exercise volume up to five hours per week.

Follow the plan above. If progress stalls out for more than a week, it’s time to drop the calories a bit. Taking them down by about 10 to 15 percent will do the trick to get your progress kick-started again.

Next, if progress stalls out for more than a week, it’s time to up the exercise once again. Add 1.5 to 2 hours per week and your body fat will get moving.

When I was serious I’d do twenty hours a week of exercise and it would get things moving. That was two swimming classes, karate and judo. Man, to be young and not quite as stupid again :wink: