*BRUTAL SIMPLICITY*

Training Over 35 Lifter
101

Bunny,

Glad to hear that my log inspired some thought.

No matter where you go from here, your first paragraph is probably the most important. Striving for a healthy lifestyle, increased strength, better mood, a more balanced diet, and more knowledge is a great way to live your life. I know it sounds funny, but one of my favorite all-time movie lines is, “Fat and stupid is no way to go through life.”

Wherever you decide to go with your TRAINING, I am sure that you will do well and we will all support you along the way.

mday

102

Calories Eaten Today
grams cals %total
Total: 1830 (thus far)
Fat: 42 375 21%
Sat: 12 105 6%
Poly: 4 37 2%
Mono: 17 154 8%
Carbs: 93 355 20%
Fiber: 4 0 0%
Protein: 272 1088 60%
Alcohol: 0 0 0%

Well, time to get on with my goals.

Arm/ shoulder tight today, still pretty painful… still no swelling or discoloration… I think it is just a strain/ pull.

A warning perhaps… none the less, point taken.

Warmed up good today, no foolin’ around. Not going too crazy today, see how the Lat/ Teres Minor and Major react.

SHOULDERS/ BICEPS/ ABS

Standing Barbell Press
45x25 (warmup- feels ok)
75x20 (feels ok- still warming up)
135x15 (no pain… hmmm)
145x10
155x9
175x5 drop set (no rest) 135x6

Dumbell Rear Delt Raise
20x15 (little bit of pain)
25x12
30x10
35x9
littl bit of pain through out

Dumbell Side Raise
25x13
30x11
35x8
40x6
no pain if the reps done strictly

Barbell Shrugs
135x15 (with much trepidation- no pain)
225x15
315x4 (little bit of pain)
315x7 (with straps- not going heavier today)

Dumbell Curls
40x12 (warmup- no pain in arm)
45x8
50x6
55x5
60x5
65x4 (!! strict too- WTF?!)

Dumbell Preacher Curls
35x9
40x6
45x5
50x4

Rope/ Cable Hammer Curls
50x20
80x11
100x8
120x9

Medicine Ball Sledge, Reverse Crunches on 45 degree board and Planks all done in a circuit with no rest between exercises, 60-90 second rest between sets- 3 sets to failure.

Rope Cable Crunches
80x14
90x12
100x7

Side Crunches (Hyper Bench)
4 sets to failure

I felt really strong today, but had that little voice in the back of my head telling me not to be stupid.

Every now and then the arm/ shoulder would remind me… but all in all, felt really good.

On another note, one of he guys in my gym, who is a powerlifter, has got a bunch of “apparattusses” (lol) he called them. Said he has huge tires, 3 different weighted sledges, sandbags, logs, sleds and rocks that he and his sons work out with.

He said he also has a “cage” that he and his boys and their friends spar in (MMA), with gloves and head gear etc…

He has invited 3 of us out to his farm on Monday evening to train and look at his set up.

I know this guy is strong, I have seen him do 4 sets of squats with 315 for 30/25/20/20 reps… and I have been told he was a Nationally ranked wrestler and Judo practioner. So, it could be fun… as long as he does not rip my head off.

If things go well, I would like to get some video… we could have a good laugh.

103

Lookin’ good Bunny! Good to hear that you got through with little or no pain, baby it just a bit longer and you should be golden.

About that invite: sounds a bit like a setup (LOL) just watch out for that casual invite. You know “Hey Bunny, You want to go a round or two - light contact only-LOL” Been there. Done that. As a visitor to another Dojo.

104

[quote]soldog wrote:
Lookin’ good Bunny! Good to hear that you got through with little or no pain, baby it just a bit longer and you should be golden.

About that invite: sounds a bit like a setup (LOL) just watch out for that casual invite. You know “Hey Bunny, You want to go a round or two - light contact only-LOL” Been there. Done that. As a visitor to another Dojo.[/quote]

Hmmm… never thought of it like that. I dunno, seems like a nice guy… my “spidey sense” isn’t tingling. We will see. Well, time for my beauty rest… see y’all in a couple of years… lol!

105

Bunny,

I’m scared of your new avatar.

He looks like the Village People’s manager!

106

The new avatar is outstandingly hilarious. I wish I’d found it first.

Good numbers you’re putting up there Bun.

That dude sounds like he could be a good hookup.

107

Glad that the strain seems to be a minor nausence and nothing serious.

I agree with skid…

This guy could be someone to compete with and that helps give you the purpose you seem to be looking for in your training.

108

Bunny,

I got my bodyfat analysis done. It came back at 26.7%. I also have raw measurements done as well.

I’d like to shoot for 299 by the 4th of July! That’s 16 pounds from here. That’s basically 5 weeks away and I’ll get my BF% done again then too.

I think the goal is attainable but I’ll definitely have to push myself.

Where do you want to be by the 4th of July?

109

Glad you guys like my Avatar, when I seen the picture I had to adopt it. And it looks like a velour bunny suit too… too damn funny.

The arm/ shoulder is still a little sore, glad it was leg day yesterday and today a day off.

Walleye, I still haven’t had a chance to get my bodyfat done… I guess I will have to stop procrastinating.

My measurements are being done again June 3rd. I am looking forward to it.

I am going to shoot for 258 pounds for July 3rd, but I would like to know what my BF% is, for more accuracy.

I know I have not been on here much… busy with work and family stuff…

MARCH 30TH (yesterday)

Calories Eaten Today
grams cals %total
Total: 2322
Fat: 77 697 31%
Sat: 24 214 10%
Poly: 11 100 4%
Mono: 30 274 12%
Carbs: 116 395 18%
Fiber: 17 0 0%
Protein: 287 1146 51%
Alcohol: 0 0 0%

Quads and Calves Today!

Barbell Squats
135x15
225x13
315x7
405x4
455x1 (shitty form) then (no rest) 315x5
225x6 (5 second descent, explode up)

Zercher Squats
45x15
135x12
185x8
205x6

One Legged Press
180x12
270x8
270x8

Overhead Press Squats
45x15
45x15 !!wow, these are really *&^$! hard! I definitely need some shoulder flexibility. I found alot of stress on the shoulders as I broke parallel.

Walking Lunges
3x length of gym (and back)with bw only- distance??? Legs fried though!!!

Seated Calf Raise
90x20
135x15
180x10

Standing Calf Raise (not incl. bodyweight)
195x15
230x12
245x11

Does anyone else love leg day? Or am I just a sick s.o.b.?

Does anyone where wraps (knees) when squatting heavy? I find my knees sometimes sore after leg day… regardless of the weight used.

Thoughts… comments on wrapping knees?

Today is a day off from the gym… but I have included my nutrition/ diet results. I have started an account with “Fitday.com” to keep track of my data.

I am not very computer savvy… how do you guys that use this site cut and paste the pie chart (from Fitday.com) into these threads?? A tutorial perhaps, someone?

Calories Eaten Today
grams cals %total
Total: 2694
Fat: 82 742 29%
Sat: 30 273 11%
Poly: 9 77 3%
Mono: 32 292 11%
Carbs: 218 749 29%
Fiber: 31 0 0%
Protein: 276 1102 43%
Alcohol: 0 0 0%

A little high in carbs, but it comes from some whole wheat pasta that I pigged out on… but tomorow is chest and tris… yeah baby!

110

Your sick!! Strong as crap and work like a hoss…

Damn!!!

111

[quote]bunny7568 wrote:
I am not very computer savvy… how do you guys that use this site cut and paste the pie chart (from Fitday.com) into these threads?? A tutorial perhaps, someone?
[/quote]

Try right clicking on the chart and see if it allows you to save it as a picture. If it does, save it to your computer and use the attach image line when you post a reply.

112

[quote]skidmark wrote:
The new avatar is outstandingly hilarious. I wish I’d found it first.

Good numbers you’re putting up there Bun.

That dude sounds like he could be a good hookup.[/quote]

Skidmark, I’m always afraid of what avatar you will have next :wink:

113

Bunny,

Squats look great. Jwilly is right, you are sick strong!

Good to hear that you are tracking calories and setting goals. Stay with it, and work hard, and you will achieve your goals.

The avatar is a bit creepy…

mday

114

[quote]bunny7568 wrote:
Glad you guys like my Avatar, when I seen the picture I had to adopt it. And it looks like a velour bunny suit too… too damn funny.

The arm/ shoulder is still a little sore, glad it was leg day yesterday and today a day off.

Walleye, I still haven’t had a chance to get my bodyfat done… I guess I will have to stop procrastinating.

My measurements are being done again June 3rd. I am looking forward to it.

I am going to shoot for 258 pounds for July 3rd, but I would like to know what my BF% is, for more accuracy.

I know I have not been on here much… busy with work and family stuff…

MARCH 30TH (yesterday)

Calories Eaten Today
grams cals %total
Total: 2322
Fat: 77 697 31%
Sat: 24 214 10%
Poly: 11 100 4%
Mono: 30 274 12%
Carbs: 116 395 18%
Fiber: 17 0 0%
Protein: 287 1146 51%
Alcohol: 0 0 0%

Quads and Calves Today!

Barbell Squats
135x15
225x13
315x7
405x4
455x1 (shitty form) then (no rest) 315x5
225x6 (5 second descent, explode up)

Zercher Squats
45x15
135x12
185x8
205x6

One Legged Press
180x12
270x8
270x8

Overhead Press Squats
45x15
45x15 !!wow, these are really *&^$! hard! I definitely need some shoulder flexibility. I found alot of stress on the shoulders as I broke parallel.

Walking Lunges
3x length of gym (and back)with bw only- distance??? Legs fried though!!!

Seated Calf Raise
90x20
135x15
180x10

Standing Calf Raise (not incl. bodyweight)
195x15
230x12
245x11

Does anyone else love leg day? Or am I just a sick s.o.b.?

Does anyone where wraps (knees) when squatting heavy? I find my knees sometimes sore after leg day… regardless of the weight used.

Thoughts… comments on wrapping knees?

Today is a day off from the gym… but I have included my nutrition/ diet results. I have started an account with “Fitday.com” to keep track of my data.

I am not very computer savvy… how do you guys that use this site cut and paste the pie chart (from Fitday.com) into these threads?? A tutorial perhaps, someone?

Calories Eaten Today
grams cals %total
Total: 2694
Fat: 82 742 29%
Sat: 30 273 11%
Poly: 9 77 3%
Mono: 32 292 11%
Carbs: 218 749 29%
Fiber: 31 0 0%
Protein: 276 1102 43%
Alcohol: 0 0 0%

A little high in carbs, but it comes from some whole wheat pasta that I pigged out on… but tomorow is chest and tris… yeah baby!

[/quote]

Check your form on the squats. You may be bending the knees first instead of the hips and coming down instead of sitting back and coming down. My knees always kill me when I do ‘leg-squatting’ as opposed to ‘hip-squatting.’ It’s actually one of the reasons I started looking into powerlifting routines. Since I changed my squat style from Olympic to power squat, no knee pain, no need for wraps.

115

Go for the banana hammock.

Banana Hammock.

Say it slowly:

Ba…na…Na

Hammmmmmmmmmmock.

116

Great work, Bunny. I think it is a good idea to check your squat form first before resorting to wraps. You might find you really don’t need them.
You might want to check that the standing calf raises are putting any undue strain on your knees, either.

117

Bunny,

I posted a reply to your training log on the training log section. Which one are you using?

walleye

118

Hey Bun!

Read your blog and I feel familiar with your desire to do all the weightlifting pursuits.

If you want my opinion, do strongman. It has all the elements of powerlifting, olympic lifting, highland games and body building (think Mariusz P. or Brad Cardoza) plus just plain bizarre crap I think you would enjoy. Plus it translates well to any of the others better than the others carry over to it so if you want to make a change, it’s a little easier.

You will get all around strong (you are already) and be able to test all aspects of strength in that pursuit.

119

Hey guys… sorry about the delay… life got in the way again, I have not had the time to post anything.

I will post the last few days nutrition and workouts now.

Thanks for all the compliments and the encouragements, means alot to me, and inspires me even more as well.

Thanks for the advice guys (re- squatting technique, use of wraps and straps), after reading up on it I did not realize it was such a hot topic… both for and against.

Oh, and Walleye… this is going to be my Primary Log…

MAY 31st and JUNE 1st- Days Off (Heal the arm and a few other minor aches and pains a bit longer) But I will include my diet data…

MAY 31st

Calories Eaten Today
grams cals %total
Total: 2694
Fat: 82 742 29%
Sat: 30 273 11%
Poly: 9 77 3%
Mono: 32 292 11%
Carbs: 218 749 29%
Fiber: 31 0 0%
Protein: 276 1102 43%
Alcohol: 0 0 0%

JUNE 1st

Calories Eaten Today
grams cals %total
Total: 3447
Fat: 187 1686 50%
Sat: 76 680 20%
Poly: 22 202 6%
Mono: 72 652 19%
Carbs: 179 651 19%
Fiber: 16 0 0%
Protein: 253 1011 30%
Alcohol: 0 0 0%

JUNE 2nd

Calories Eaten Today
grams cals %total
Total: 2964
Fat: 115 1034 36%
Sat: 39 351 12%
Poly: 19 174 6%
Mono: 35 313 11%
Carbs: 189 698 24%
Fiber: 14 0 0%
Protein: 295 1178 40%
Alcohol: 0 0 0%

CHEST/ TRICEPS/ ABS

Flat Barbell Bench
135x20
225x12
275x3
305x2
315x1- immediate drop set 225x8

Incline Barbell Bench
135x18
225x5
225x5
225x5
275x1- immediate drop set 225x3 then 135x10

Parallel Bar Dips
BWx8
BW +45lbs x4
BW +45lbs x3-immediate drop 45lbs then BWx6
BWx5

Flat Dumbell Flies
40x13
50x8
60x7
70x4- immediate drop set 40x4

4 sets of pushups to failure

Now onto triceps…

Close Grip Bench (supersetted with dumbell Tates)
135x10—45x6
155x10—45x6
175x9—45x5
195x7—45x5

Rope Cable Skull Crushers supersetted with Reverse Grip Tricep Pushdowns
60xlots— 70xlots
80x8— 80x11
90x9— 90x9
100x7— 100x7

Dips
185x to failure
150x to failure
110x to failure

JUNE 3rd

Calories Eaten Today
grams cals %total
Total: 1926
Fat: 85 765 41%
Sat: 31 279 15%
Poly: 8 73 4%
Mono: 24 218 12%
Carbs: 109 391 21%
Fiber: 12 0 0%
Protein: 178 710 38%
Alcohol: 0 0 0%

BACK/ HAMSTRINGS/ CALVES

Wide Grip Barbell Rows (calf raise s/set)
135x18— seated calf raises 90x25
185x12— " "135x18
225x7— " "180x12
275x4— " "215x8
295x3- immediate drop set 225x6

Close Grip Cable Rows
200x11
230x9
260x7
290x4

Apex Machine Pulldowns
180x14
270x8
320x5
340x5

Close Grip Pulldowns
170x9
200x7
230x6
260x5

Barbell Good Mornings
135x15
185x9
205x7
225x5- immediately hyperextensions to failure

Seated Hamstring Curls
100x16
120x9
140x8
160x8

Lying Hamstring Curls
70x12
90x9
120x7
140x4

I did sets of standing calf raises and donkey calf raises in between sets of back… didn’ really keep track of the weight(s) and sets

Was going to go to the farm for the “strong man” training and the MMA stuff… but it was pissing down rain, so we cancelled. Too dangerous apparently. Pussies.

JUNE 4th

Today is a day off… just finished chowing down on some burgers… I still have one meal left to go, but I will post my nutrition data now… see below for info. Kind of high numbers today… but I slipped and had some extra carbs… unintrentionally (honest!).

I ran out of almonds, and had a couple of handfuls of cashews as a substitute… not realizing just how high they were in fats and carbohydrates. Oh well… burp hehehe!!

Calories Eaten Today 
   grams  cals %total

Total: 3012
Fat: 170 1533 51%
Sat: 40 363 12%
Poly: 29 265 9%
Mono: 84 760 25%
Carbs: 214 748 25%
Fiber: 27 0 0%
Protein: 183 731 24%
Alcohol: 0 0 0%

The arm/ back (or Teres Major) if you will is ok… still not 100%. Felt it especially when doing pulldowns at full extension. I did not tempt fate and try any wide grip chins or deadlifting this time…

So… there you have it. I did not use my belt for any of the exercises, and only used my straps for the last sets of rows and pulldowns.

My updated measurements coming shortly… perhaps even some progress photos.

120

Somehow bunny doesn’t seem right for a dude that strong. You’re killin’ those weights bunny, great work!