Hey E!
Just got through your log-- good stuff!!
Hip abduction 320 lb/21 reps +5 lb (using a 15 lb dumb bell to get over the 305 weight stack max).
Hip adduction 320/21 +5 lb
Lateral Raise 145 lb, 9 reps +2.5 lb
Seated Dip 220 lb 10 rep +2.5 lb (using the dumb bell again)
Seated Row 270 lb/9 rep, +5 lb, -1 rep, back to 9 reps for my set.
Delt fly, 215 lb, 8 rep +2.5 lb -1 rep
Leg Press 250 lb/9 rep +5 lb
I need to switch to a weight belt squat (that is where you stand straddling two benches with a dip belt and do squats that way). This machine isn’t really working that well for me.
Rope Curl (use the cable machine, attach the rope attachment, use it for standing curls) 80 lb, 9 rep. I like this one. Feels better than the 30 lb preacher curls with a dumb bell did.
Abdominal 162.5 lb/8 rep +2.5 lb (I missed the last work-out with this and the leg press).
Back extension 320 lb/10 reps (the 15 lb dumb bell comes in again).
There was a guy knocking out faster sets, but he did two with about 400 lb, stacking the bar bell weights onto the machine. I’m doing a fast positive, a four second negative, but I don’t think I’d have budged 400 lb.
That was my workout. I felt really satisfied.
At some point I need to switch to weighted dips using the dip belt. I double check my workout at the end of the month with a trainer, to catch where it isn’t balanced or other tweaks, maybe add a second set in somewhere.
Right now I’m not sure what a good goal is for most of what I’m doing. I’d like to get to 200 on the wood chop. “a lot” on the cable/rope curls. I need to rethink my goals for where I want to be by November.
But it felt good tonight.
[quote]SteelyD wrote:
Hey E!
Just got through your log-- good stuff!!
[/quote]
Thanks. Just had my monthly carb day. Under 2000 calories, most of the carbs in some slices of flax seed whole grain bread, but it felt great.
Tomorrow I go blueberry free, like today (except back to low carb as well).
6/7
Rear Delt fly 127.5/10 reps +2 reps (back to my standard 10) and +2.5 lb.
Woodchop 187.5/8 +2.5 lb. I think that 2.5 lb improvement a week is where I’m going to be for a while. I was making 5 lb a week for a long time, but now I need 45 lb on the dip belt to keep my lead leg on the ground and I’m nearing the end of the weight available.
Triceps extension/rope
70/7 +5 lb, -1 rep Looks like 2.5 lb improvement a week is likely. Got a good pump.
I’m thinking that I might add warm-up sets to the triceps extension and a couple exercises on my main split.
I’m also going to work with a trainer on making sure I’ve got a balanced work-out.
Tuesday night I switch off the leg press for squats using the dip belt. It is about time to make that switch.
According to this spec sheet, the dip belt can take up to 600 lbs of weight?
I’m not sure I’d trust that chain with that much weight.
But then I’m not expecting to get to 600 lb either.
mysupplementshop.com is for sale | HugeDomains (not a good price, but it gives the weight rating).
Following a good example on the board:
1807 calories, 114 grams of protein today.
Hey, its about time I start reading and posting on the threads of guys like you E who frequently make good posts on my thread.
I’ve never made a big deal about it on my thread, but I was a former fat man (is there some new term for this now like FFM?), actually moreso as a kid for me. Dieting and getting lean do not come easy for me even though as an adult the biggest “friend” I have found in this battle is MUSCLE. When I lift hard and heavy and do the supplements and eat right, the added muscle makes the dieting work so much better without starving. When I was in med school, one year we all had to work around the clock and nobody ate or worked out. I went down to 188! but still was not super lean (No muscle). I HATE severe dieting, I’d rather do a hundred sets of lunges with pink dumbells than survive on very low carbs. Thats just me though, it’s clear you have found what works for you, more power to you and I’ll be following your progress. Doc
Thanks for the thoughts Doc.
I tried ultra low carbs for a while, what we locally call a Taubes cycle (after the writer), though now I’m back to just avoiding white flour and sugar.
My standard eating plan is as follows:
Breakfast:
2 slices flax seed bread
2 eggs
1 teaspoon butter
140 calories of bread, 140 calories of eggs
about 40 calories of butter.
22 grams of protein, 317 calories
Lunch is 2 scoops of protein powder (just switched from Designer Whey to EAS which I get at Costco) 27 grams of protein and 140 calories, a half cup Greek God yogurt and a cup of Cascade yogurt, blended in a smoothie (with ice and some water). The yogurt adds 240 calories and 17 grams of protein so I get 380 calories and 44 grams of protein. I may add another 70 calories of blueberries, I may not.
Dinner is more of the yogurt blend and a flax seed sandwich with lean meat.
240 calories from yogurt, 17 grams
250 calories from the sandwich, 29 grams of protein.
Then, for my SLD calories to keep my set point down, I’m currently using 4 tablespoons of extra light olive oil, which kicks my total calories up to 1807 or so for the day.
About 110 grams of protein a day, enough that I’ve had strength gains the entire time I’ve been losing weight.
If I need to gain weight (fat) I add some ditto/junk food to push my set point up or use less ELOO.
If I’m doing other exercise hard beside the weight lifting, I can drop the ELOO to 2 tablespoons and my set point still drops. I was practicing Judo, which was pretty intense, but I also inflamed my rotator cuffs, which led the wife to insist no more Judo until I was no longer injured.
The Shangri-la Diet (which is a stupid name, but everyone in the beta test got to vote and that is the name they picked) works for about half the people who try it. I’m lucky that it worked for me.
But when I realized I had turned into a ball of fat, I knew the first thing I needed to do to get out of it was to lift. Everything else has followed.
Anyway, I just finished two months of low carb regimen, doesn’t seem like it was a good fit for me.
On the other hand, I’ve dropped a cup of sugar a day from my diet, added in some fat (I used to eat only non-fat yogurt and I sweetened it with sugar).
I feel better for that switch. Not that I didn’t lose sixty pounds or so on a half cup to a cup of sugar a day in that yogurt, but I just feel better eating differently.
/////
Found the belt squat article again:
http://www.T-Nation.com/readTopic.do?id=460624
and one that works from it
I’m thinking of switching to this from the leg press.
Hip Abduction 325 lbs x 21 reps +5 lbs
Hip Adduction 325 lbs x 21 reps +5 lbs
Lateral Raise 147.5 lbs, 9 reps +2.5 lb
Seated Dip 222.5 lb x 10 reps +2.5 lb
Seated Row 275 lb x 9 reps +5 lb
(note, I have to regrip in mid repetition a couple three times towards the end as my grip starts to slip).
Delt Fly 215 lb x 9 rep +1 rep
Squat with belt 45 lb x 12 (was too easy, probably add twenty pounds next time). I’m being careful as all the guides say that this is harder than it looks.
Rope Curl 82.5 lb x 10 reps +2.5 and 1 rep
Abdominal 165 lb x 8 reps, +2.5 lb
Back extension 325 x 10 reps +5 lbs.
I haven’t maxed or better the Lateral Raise, Seated Row, Delt Fly, and Curl. The squat is obviously just beginning.
Everything else I’m moving the entire weight stack with weights added on.
Makes me feel good for a 52 year old guy. Short work out, but intense.
For Saturday I’m thinking of adding in an overhead press as a warm-up for the rope/cable triceps extension. Probably light weights x 12 repetitions. That will keep my Saturday work out still really quick and fast.
One of the neat things about working out is that every week, almost every workout, almost every lift is a new personal best.
That has been going on for a while.
Now, if I can just add some bulk to my arms while I lose weight. I’m happy with everything else.
Isn’t that what everyone says though.
Though it is one of the joys of being a beginning lifter.
[quote]Elaikases wrote:
[i]I’m 52. Wasn’t that long ago that I was 265, 5’5" tall and had trouble moving 40 lbs on a weight machine. I was 188.8 this morning and by the end of the year I’ll be ready to start moving to free weights from the machines.
Keep the faith, one day at a time.[/i]
Someone asked how I did it. One rep at a time. I know the AA guys do it one day at a time, I’m afraid I have an even shorter “one at a time” deadline.
Really. About four and a half-five years ago we signed up with Bally Fitness (I know, I know, but they had a nursery). I’d done machines a long time ago in a Nautilus program, trained off of videos and with help from Bob Barrow, a great guy. Thought I’d get started on machines again.
A long time ago = early 1980s. I’d gone back to machines at a local YMCA in the 1990s. I had a few derailing moments. I gained about twenty pounds with each, then some more weight. I won’t bore you with the reasons. As a friend told me, it isn’t how you got there, it is how you are going to get out.
Anyway, when I was young, I was a lot stronger. I thought that a decade or so of sloth couldn’t make that much difference. It did. Suddenly I’m lifting three times a week and with forty or so pounds on the machines I’m completely wiped after a work out.
But, one rep more, single sets approaching failure every time, 8-12 reps to a set, then moving up a weight. Time after time after time.
While I was at it I hurt my rotator cuffs doing bag work and so my work-out got a little skewed, but one day I’m working on the rotary torso machine, wondering if I’ll ever get to being able to move half the weight stack and I realize that I’m 20 lbs short of the top.
Some more rotator cuff problems (my wife told me to lay off the martial arts until they were healed, I gave in) and the physical therapist told me to start losing weight.
Well, I’d lost a little, down to 245 or so. But about two and a half years ago I got serious. Lost a lot of weight until I was about 189. Been there about a year, now I’m moving on to lose some more weight.
But I’m amazed how things go just one more weight at a time.
Currently I work out at the local recreation center. My daughter is old enough she doesn’t need the child care. No rotary torso machine, but they have cables and I can do wood chops (one of the guys who writes here wrote a book that really got me improved – New Rules Lifting).
For $65 a year you can’t beat the place I’m working out at, no lines, new equipment, plenty of plates and free weights too.
Oh, the rotator cuff problems? Lost weight, improved posture and they went away.
I’m doing better. www.pure-hit.com/viewtopic.php?f=4&t=111 is where I’m keeping my work-out logs on-line.
I know, but as long as it keeps working for me I’ll keep up with this method. When it stops giving me progress, I’m going to change.
The avatar? A friend did it for me, back in the sixus1.com days.
Still can’t do one armed push-ups or chin-ups like I used to, but in some ways I’m stronger than I’ve ever been. Now that I have my shoulders back, I’m sure the rest of me will catch up.
Once I can top out the machines I’ll be ready for real weights.
Anyway, that’s my story.[/quote]
I just joined the forum today. I’ll be 50 in about a month. Currently ride my bike home from work everday (during the summer months) about 15 miles…7.5 uphill and same downhill. I’ve always lifted but more for endurance and to stay lean. I’d like to add a bit more bulk but have trouble gaining weight. I’m right at 160-165 and have been most of my post teen life.
I’ve also been very active,either running or biking. I now lift 3-5 days a week and stay with 4 sets of each excercise, 10-12 reps per. Heavy enough to max out at 8-10 reps. Anyway…your story sounds great and motivational. Stay with it “for the long haul”. Hope to follow your progress.
markwooten]
Mark
Start a log here on the over 35 forum.
You will get some feedback and some good advice.
Thanks for the comments.
Saturday lifts all were one more weight, with triceps extension also had one more rep.
Added a shoulder press, just for muscle mobility.
Started doing push-ups.
Didn’t used to be able to do them. Wife asked yesterday, hey, with all that weight lifting, have you gotten to where you can do a push up?
I discovered two things:
First, my rotator cuffs are a lot better, but along the axis of a push up the right one still bothers me. Ouch.
Second, thirty push-ups later, I can do push-ups until I’m bored with them. I think I’ll do a set every morning and every evening. Probably do at least forty or fifty, so I feel them.
Wife joined me at the gym this morning, that was neat. She started the weights.
She is beautiful when she lifts (heck, beautiful all the time anyway).
[quote]Elaikases wrote:
Saturday lifts all were one more weight, with triceps extension also had one more rep.
Added a shoulder press, just for muscle mobility.
Started doing push-ups.
Didn’t used to be able to do them. Wife asked yesterday, hey, with all that weight lifting, have you gotten to where you can do a push up?
I discovered two things:
First, my rotator cuffs are a lot better, but along the axis of a push up the right one still bothers me. Ouch.
Same here… I can bench, but pushups seem to hurt…
Second, thirty push-ups later, I can do push-ups until I’m bored with them. I think I’ll do a set every morning and every evening. Probably do at least forty or fifty, so I feel them.
Wife joined me at the gym this morning, that was neat. She started the weights.
She is beautiful when she lifts (heck, beautiful all the time anyway).
[/quote]
Ahhh… what a suck up! Someone is lookin’ to get a little something something… nudge nudge. wink wink!
Just discovered this forum, and will be turning 53 on Sunday. I would love advice from any of you mature lifters about prepping for a bodybuilding competition. Went to one locally this weekend and decided that was my goal for this time next year.
I recently joined a pretty extreme gym that is much more testosterone filled than my former commercial place, with pictures of Arnold and wolves on the wall, so I am at the right training facility. Managed to get 110 pound dumbells on flat bench today, and am currently doing the shotgun training from T-Nation a few weeks ago.
Any suggestions would be much appreciated.
Good goal. Start a thread of your own for tracking and note what you’re currently doing for training.
At 6’3" 195 you’re light for a bodybuilder but your 10 years of training give you a good base to work from.
110’s are pretty impressive.
Welcome
[quote]skidmark wrote:
Good goal. Start a thread of your own for tracking and note what you’re currently doing for training.
At 6’3" 195 you’re light for a bodybuilder but your 10 years of training give you a good base to work from.
110’s are pretty impressive.
Welcome
[/quote]
I’m impressed by the 110s.
Check out Old Navy’s thread, he is a senior body builder, all natural, and is successful. He’ll give you an idea of what you can do in your 60s.
Thanks, will do
Thanks, I figured I would need to gain some weight, though I would hate to lose seeing my abs while bulking(g)
[quote]bunny7568 wrote:
Ahhh… what a suck up! Someone is lookin’ to get a little something something… nudge nudge. wink wink!
[/quote]
Nah, she doesn’t read this log here, I doubt she knows it exists.
We’ve only been married 23-24 years or so, so the the honeymoon stage isn’t over.
I have to admit, she has always stood by me and been more than kind, no matter where I was physically or what else happened in our lives.
Anyway, I’m not going to get sappy on this forum, so I’m logging out and back to work.
Lifting tonight.
Ok, Saturday was
Rear Delt fly, 120 x 8 +2.5 lb
Woodchops 190 x 8 +2.5lb I think I’m starting to hit the end of the easy gains.
Shoulder press warm-up 50 x 8
Cable triceps 75lb x 8 reps +5 lb
Tonight
Hip Abduction 330 lbs x 21 reps +5 lbs
Hip Adduction 330 lbs x 21 reps +5 lbs
My form was pretty bad the last 2-3 reps on the Adduction, I may be hitting the end of the easy improvements there.
Lateral Raise 150 lbs, 9 reps +2.5 lb
Seated Dip 225 lb x 10 reps +2.5 lb
Seated Row 280 lb x 9 reps +5 lb
Delt Fly 217.5 lb x 8 rep +2.5lb -1 rep
Squat with belt 60 lb x 12
I’m using a slight incline to stress the hamstrings more than the quads.
Rope Curl 85 lb x 9 reps +2.5 and -1 rep
Abdominal 167.5 lb x 8 reps, +2.5 lb
Back extension 330 x 10 reps +5 lbs.
I was feeling physically off, I’m amazed that I made some progress.
I’ll probably hit the sack around 9:30 tonight, I’m exhausted.
But happy. Even if it looks like I’m headed for the end of the easy gains on a lot of things.
Maybe to 30 push-ups, shower and go to sleep.