*BRUTAL SIMPLICITY*

Training Over 35 Lifter
141

JUNE 7TH DIET

**This was my end result for nutrition after my leg workout 7th of June. I seem to be slipping on my diet for the last 2 days. Just too tired to fight temptation between work and family issues this week.

Seems that when I get this way, I turn to food as comfort, and the gym to relieve stress. I have to get a grip on my slack, weak and idle mind.**

Calories Eaten Today
grams cals %total
Total: 4397
Fat: 113 1021 24%
Sat: 45 406 10%
Poly: 10 94 2%
Mono: 43 383 9%
Carbs: 166 605 14%
Fiber: 15 0 0%
Protein: 440 1759 41%
Alcohol: 125 886 21%

BBQ BASH WITH NEIGHBOURS- MY BAD!

JUNE 8TH DIET

Calories Eaten Today
grams cals %total
Total: 2612
Fat: 122 1097 42%
Sat: 47 426 16%
Poly: 15 131 5%
Mono: 43 389 15%
Carbs: 255 1013 39%
Fiber: 2 0 0%
Protein: 124 496 19%
Alcohol: 0 0 0%

Got home from work… my last 7 hours on site unable to eat anything due to the environment/ situation I was in… my eldest son had just ordered some pizzas that were delivered as I walked through the door… so, it turned into a feeding frenzy.

Piss me off. I hate myself for being a weak piece of shit…

But… today is another day. Time to become more disciplined…

Chest/ triceps and Abs today. 40 degrees celcius with the humidity here today. Gonna sweat some of this garbage outta my system, that is for sure.

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Oh WTF…your big as hell, you workout like an ox, you pigged out on pizza. The way you train it isnt going to matter in the big picture.

Bet a nickle you have a phenomonal workout today.

143

[quote]j_willy3 wrote:
Oh WTF…your big as hell, you workout like an ox, you pigged out on pizza. The way you train it isnt going to matter in the big picture.

Bet a nickle you have a phenomonal workout today.[/quote]

Thanks JW… I just don’t wanna go onto that slippery slope. I know myself, and if I don’t get a grip, I will continue to eat this way. Maybe that is why powerlifting is so appealing to me… eat big and lift big.

Heading to the gym now… stoked and ready to go!

144

I would suspect, just by admiting the feeding frenzy you wont get too far out on the slope. At least that is what is working for me.

Good training man, I can’t wait to read what you accomplished!

145

If you set your mind and your training on those goals I think they are attainable for you. Looking forward to seeing your PRs!

146

Humidex up here today of 40 degrees celcius… approx. 110 farenheit. Good sweat on today.

CHEST/ TRICEPS/ ABS

using pre-exshaust principle today, never used it before-

Close Grip Barbell Bench
135x20
185x12
205x10
225x8
250x4
275x2- drop set no rest 225x5 (slow reps)

Apex Machine- Tricep Dips
140x20
185x12
230x7
260x4
260x4

E-Z Curl Bar- Lying Skull Crushers
100x13
120x9
140x4
150x2- drop set no rest 100x11

Dumbell Tates superset with Tricep Pushdowns
40x7-80x8
45x5-90x7
45x5-100x5
45x3-100x5

tris are ##@@! fried now!!*

Hammer Strength Decline Bench
180x20
270x12
360x7
450x3- drop set 270x8

Incline Dumbell Bench
65x16
80x9
90x6
100x5

Flat Dumbell Bench
100x5
100x5
100x3 FEH!
80x5

*burnt! With the heat, and the pre exhaust, strength dwindling fast…

Pushups- suspended between benches 4 sets to failure…

Not doing abs until tonight at home… no “umph” left to do it with intensity.

Not sure if I like the pre exhaust method… will see how I feel in the morning.

Will submit diet data tomorrow…

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Damn Damn Damn!! You had a great workout even with pre-sxhaustion standards.

Maybe it’s that my workouts pale in comparison!

148

Diet June 9th

Calories Eaten Today
grams cals %total
Total: 2361
Fat: 107 962 41%
Sat: 37 331 14%
Poly: 9 84 4%
Mono: 50 447 19%
Carbs: 111 426 18%
Fiber: 4 0 0%
Protein: 234 937 40%
Alcohol: 0 0 0%

June 10th

BACK HAMSTRINGS CALVES

DEADLIFTS
135xlots
225x10 (speed reps)
315x5 (speed reps)
405x3 (grip sucks!)
405x2 (85% max)
425x1 (90% max)
425x2 (with straps… I know, I know…)
405x5 (with straps :frowning:

WIDE GRIP T-BAR SUPPORTED ROWS SUPERSETTED WITH SEATED CALF RAISE
90X16–90X25
135X10–180X12
180X7–205X7
205X5–230X6
225X4–255X5

CLOSE GRIP CABLE ROWS SUPERSETTED WITH STANDING CALF RAISE
200X12–180X13
230X9–225X10
260X6–270X7
290X5–300X5

WIDE GRIP GRAVITRON CHINS (WEIGHT ASSISTED)
100X7
90X5
80X5
70X4

CLOSE GRIP SUPINATED CHINS
180X10
200X7
220X5
240X4

HYPEREXTENSIONS
BWX18
+45X10
+90X7
+90X6 THEN BWX12

LYING HAMSTRING CURLS
100X12
120X6
140X5
150X4- DROP SET 80X7

SEATED HAM CURLS
90X20
120X16
150X11
170X11

I was going to work on grip exercises, but… the tank is empty, I’m cooked…

On a side note, my chest and tris are really sore from the pre exhaust workout yesterday… I guess it does work!

149

Massive session, Bunny. Those are some wicked hyperextensions. Do you prefer those to good mornings? (Don’t recall if you have touched on this point.)

150

Thanks Geech. This humidity is kickin’ the snot outta me though.

I switch each back workout from Hypers to GM’s. I like to do the GM’s on the days I don’t deadlift. Same with Stiff Legged Deadlifts, I do those on days I don’t deadlift as well.

I feel my lower back gets a good enough heavy workout from the deads. Thats just me though…

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Damn Bun, I thought I was a volume guy but you make me feel like I’ve been doing kickbacks and talking a cell phone with all those sets.

How long do your workouts normally last?

152

Nice workouts bun,

Did you gain any weight from your pizza feast?

153

[quote]Wilba wrote:
Damn Bun, I thought I was a volume guy but you make me feel like I’ve been doing kickbacks and talking a cell phone with all those sets.
[/quote]

Second that: ‘volume’ is now spelled beginning with a ‘B’ and ending in a ‘y’.

154

Thanks guys…

Workouts last about 1 hour to 1 hour and 30 minutes… especially in this heat.

Yesterday was my day off, I have a hockey game tonight… so I am contemplating taking today off as well.

Just returned from a 6 hour (round trip) drive, one of my sons decided to join the Canadian Military (Army) and his swearing in ceremony was this morning. He leaves for Boot Camp on the 20th June. Yep… I’m a proud Papa…

Oh, and as for the pizza (and couple of beers)… I gained about 3 pounds over night… but I am back down to around 267-269. I have not been as strict as of late… but, tomorrow I start back to the discipline mode.

155

Hey bunny awesome job so far. I like your idea of a mini powerlifting meet I think i will try that after my last four weeks on my bastardized beast training.

Stay strong brother

156

Damn Bun-zilla, you’re gonna need that pizza and beer to feed workouts like yours. I love the intensity of those sessions, great work!

157

[quote]jmkb1 wrote:
Hey bunny awesome job so far. I like your idea of a mini powerlifting meet I think i will try that after my last four weeks on my bastardized beast training.

Stay strong brother[/quote]

Hey JMKB1! Thanks for the words of encouragement!

I have set a tenative date of August 7th for my “Mini Pl Meet” against myself.

I have a couple of others (3) in my gym who are interested as well. I made it clear that this is not against each other, but against themselves and their current PR’s. I know that when the competitive juices get flowing… we will probably go head to head.

None of us have any PL experience… in actual training or meets… so it should be funny as hell. Don’t get me wrong, this is not a joking matter, but I hope to have a good time with it. I am talking smack to myself already… am I schizo maybe? Nevertheless, I will let you know how me, myself and I are doing, lol!

Now I will have to find a “peaking” program of such.

I will probably have some questions for you experienced guys out there… I know they may sound stupid, but I am gonna ask them any way… like this one…

-when one attends PL Meets, do they do all 3 lifts in the same day... and if so, what is the order of the lifts?

and…

- how much time between your lifts, and how many attempts to you get?
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[quote]daddyzombie wrote:
Damn Bun-zilla, you’re gonna need that pizza and beer to feed workouts like yours. I love the intensity of those sessions, great work![/quote]

That would be awesome… eat what you want, as much as you want… and lift.

Thanks Zomb!

159

[quote]bunny7568 wrote:
jmkb1 wrote:
Hey bunny awesome job so far. I like your idea of a mini powerlifting meet I think i will try that after my last four weeks on my bastardized beast training.

Stay strong brother

Hey JMKB1! Thanks for the words of encouragement!

I have set a tenative date of August 7th for my “Mini Pl Meet” against myself.

I have a couple of others (3) in my gym who are interested as well. I made it clear that this is not against each other, but against themselves and their current PR’s. I know that when the competitive juices get flowing… we will probably go head to head.

None of us have any PL experience… in actual training or meets… so it should be funny as hell. Don’t get me wrong, this is not a joking matter, but I hope to have a good time with it. I am talking smack to myself already… am I schizo maybe? Nevertheless, I will let you know how me, myself and I are doing, lol!

Now I will have to find a “peaking” program of such.

I will probably have some questions for you experienced guys out there… I know they may sound stupid, but I am gonna ask them any way… like this one…

-when one attends PL Meets, do they do all 3 lifts in the same day... and if so, what is the order of the lifts?

and…

- how much time between your lifts, and how many attempts to you get?

[/quote]

All lifts are done the same day. Sometimes it’s a loooong day at a busy meet.

Order of lifts: squat, bench, deadlift

Time between lifts: Often depends on how many guys are in your “flight”, but if it’s just you you get 10 min. More guys in the flight the more rest you get.

Attempts per lift: you get three tries.

Note: got this from reading, never done a meet, so when anyone with experience answers, they’re right and I’m not.

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That’s pretty much it. Weigh in, and equipment check, then declare your opening attempts, you can change them later if you need to. Each flight, at my meet was about 10-14 guys, but it moves pretty fast. Once your called to the platform you gotta go. Squat is first, they’ll start with the smallest attempts, and go upwards. You’ll do your first attempt, then go declare your next attempt while the rest do their first lift. Then it starts back with the first guy or gal, till everyone has had three attempts. There was about a 15-20 break, then on to the bench press, after that the deadlift.