Fat, Bald, and D@%n Near 50

Training Over 35 Lifter
201

[quote]j_willy3 wrote:
Finally home. Today was a regular taining day but I slept in. I’ll get back in the saddle Thursday. I need to be in the saddle this second!! I gained 8 lbs over there.

I drank way to many Bai Bai Bai (333) Vietnamese beer…[/quote]

I feel the same pain J. One week on the road with little physical activity, drinking Coca-Cola during the day and beer with dinner every day, too much salt and too little sleep gave me the same 8 pounds. Hopefully a week of healthy living will bring most of it back off…

202

[quote]j_willy3 wrote:
The Doc, mday, econgex, and my wife’s nephew made me re-think the new workout. Mday and ecogenx made me think about balancing the push/pull stuff. I had really forgotten about that during my years off.
[/quote]

Can’t argue with that group: seems like a sound adjustment.

203

[quote]j_willy3 wrote:
To be “ugly strong” the power clean should be a key component.

[/quote]
Hey, I resemble that comment. Doc

204

Catchin up here. I(choke, stutter) agree with the Doc:) Never was a fan of upright rows but a big fan of the power clean. Probably get some arguments about squats, deadlifts but for overall strength I don’t think you can beat the power clean. Still love “ugly strong”, try to use it at least once a day.

205

Glad I could coin a phrase there hel.

Tread mill 20 mins.
Smith Squat 135x10, 185x8, 205x4
Over head Squat: 45x10, 65x10
Leg Press: 230x10x3
Weighted crunches: 60x30x6

Went to the gym for some evening cardio. 20 minutes into the treadmill my “work spouse” came in for her evening workout. She is my work spouse because we have been working together longer than all 3 of our marriages, mine and both of her’s, combined.

Anyway she asked if I would work out with her. As you can see, legs and abs. It was fun, and the woman is a natural squat. Her ‘trainer’ had her doing a funky squat in the smith machine. Unfortunately or gym doesn’t have a squat rack. So we cleaned up her technique and and made some gains.

Tomorrow morning I will do the upper body work.

206

Morning workout

Dip BWx10, BWx8
Bench 135x8, 205x5, 205x5, 225x4, 225x3, 225x3
Flat DBell press: 45x10, 55x10, 55x10
Seated Row: 115x10, 115x10, 115x8

Nothing to scream about. Just a moderate intensity workout. It’s strange to be done so fast, time wise. Hopefully I can build the intensity a bit and see solid gains.

207

[quote]j_willy3 wrote:
Morning workout

Dip BWx10, BWx8
Bench 135x8, 205x5, 205x5, 225x4, 225x3, 225x3
Flat DBell press: 45x10, 55x10, 55x10
Seated Row: 115x10, 115x10, 115x8

Nothing to scream about. Just a moderate intensity workout. It’s strange to be done so fast, time wise. Hopefully I can build the intensity a bit and see solid gains.[/quote]

Heheheh… ugly strong… yeah, I like that.

208

Jwilly,

Back at it, great to see!!

Building intensity for a few weeks seems like a great approach. I am looking forward to seeing your new WO in a few weeks.

209

Assisted Pull ups: BW less 125x10, BW less 125x10, BW less 125x6
Incline Bench Press: 135x10, 155x10, 155x10
Close Grip Press: 135x10, 185x8, 185x8
Seated DB Mill press: 45x10, 45x10, 45x10

I don’t lend myself to evening workouts, but with a late night last night I was lazy this morning. The wife and youngun are at the beach. So that makes a 90 minute ride to work when I commute. My philosophy this week is active deload. Plus I’m getting used to the workout change. As I posted before, I think this will be a more concise intense routine once I get in the swing. I think next week I can really intensify.

210

Ya know willy, I came in here to your log to wish you the best and a good workout, then caught a glimpse of that avatar, then changed my mind. Now I’ve got a bone to pick with you Buddy! Naaw just kidding…Wolverines stunk the place up last year. I’d rather loose a whole season of games to Ap State, than a single game to Ohio State. Nice work.

211

I dont know about stinking up the place, DZ. I think ASU was over looked. Hope you don’t hold it against me!!!

212

[quote]j_willy3 wrote:
I dont know about stinking up the place, DZ. I think ASU was over looked. Hope you don’t hold it against me!!![/quote]

Not at all…just messin’ with ya.

213

Dips: BWx15, BWx5, BWx5
Bench Press: 135x8, 205x5, 205x5, 205x4, 225x3
Bent Row: 115x10, 115x6, 115x4
Seated Row: 180x10, 180x8, 180x6
Flat Dbell Press: 45x10, 50x10, 50x10, 50x10

First “real” day of the new workout. I couldn’t figure out why the weight felt so heavy during the bench press. Then I said to myself. “You dumb ass, you did 25 dips and you have had virtually 2 weeks off!” There is a reason why I’m not the sharpest tool in the shed!

Super setted the rows. As my form suffered I lowered the reps. I’ll raise the weights next time on the dumb bell presses next time. I didn’t pick a heavy enough weight.

That will be the challenge over the next week, finding the right weight to start out for the new routine. In a couple of weeks I feel I will see some solid gains.

Its good to be back in the saddle after the time off.

214

[quote]j_willy3 wrote:

That will be the challenge over the next week, finding the right weight to start out for the new routine. In a couple of weeks I feel I will see some solid gains.

Its good to be back in the saddle after the time off.[/quote]

Same here j_willy3, I think I need to relearn each time that it is better (for me at least) to start lighter than you initially think and work up to your challenging weight. Adding those left hand presses to my sessions might finally be driving that point home since the left shoulder has been complaining.

Good to see you back in the saddle!

215

Willy,

I see that a lot of us are getting “back in the saddle”. I will be watching to see what you think of the new routine, especially the deadlift work on Sunday…

mday

216

New workout Day 2

Smith Squats: 135x10, 135x10, 135x10
Leg Extensions: 30x12, 30x12
Leg Curls: 65x12, 65x12
Power Cleans: 135x5, 135x5, 135x5, 135x5

Went light with the power cleans this time. I haven’t done them in about 3 weeks. Next time I’ll start bumping the weight some. I don’t know why I stopped doing them. I was probably being lazy. But I damn sure enjoy the exercise!

Guess tomorrow will be the off day. I have a day long meeting up at the state capital. UGH! Still life goes on, lifting is fast becoming a constant behind the wife and young’un. I like that as a constant. Maybe I have needed this personal challenge for a long time, I don’t know.

But I guess it all goes back to the Stockdale Paradox and life. I am trying more and more to live by it. Admiral Stockdale said this to Jim Collins, author of Good to Great; "You must never confuse faith that you will prevail in the end�??which you can never afford to lose�??with the discipline to confront the most brutal facts of your current reality, whatever they might be.�??

I have the faith and desire to exceed in my lifting, and my lifting helps me confront the most brutal facts of my current reality, and literally gives me the strength to prevail.

Damn, I guess I took a philosophical vitamin this morning instead of my omega 3. I’ll try to return to my smart assiness Thursday!!

217

Willy,

Great attitude!! Looks like the short-break got you motivated.

Power cleans are a fun exercise, good to see them back in the program.

218

[quote]j_willy3 wrote:
New workout Day 2

Smith Squats: 135x10, 135x10, 135x10
Leg Extensions: 30x12, 30x12
Leg Curls: 65x12, 65x12
Power Cleans: 135x5, 135x5, 135x5, 135x5

Went light with the power cleans this time. I haven’t done them in about 3 weeks. Next time I’ll start bumping the weight some. I don’t know why I stopped doing them. I was probably being lazy. But I damn sure enjoy the exercise!

Guess tomorrow will be the off day. I have a day long meeting up at the state capital. UGH! Still life goes on, lifting is fast becoming a constant behind the wife and young’un. I like that as a constant. Maybe I have needed this personal challenge for a long time, I don’t know.

But I guess it all goes back to the Stockdale Paradox and life. I am trying more and more to live by it. Admiral Stockdale said this to Jim Collins, author of Good to Great; "You must never confuse faith that you will prevail in the end�??which you can never afford to lose�??with the discipline to confront the most brutal facts of your current reality, whatever they might be.�??

I have the faith and desire to exceed in my lifting, and my lifting helps me confront the most brutal facts of my current reality, and literally gives me the strength to prevail.

Damn, I guess I took a philosophical vitamin this morning instead of my omega 3. I’ll try to return to my smart assiness Thursday!![/quote]

Cool… good philosophy. And here I am trying to figure out, when you get a hole in your pants… where does the material go? lol!

Nice work… I agree, I like the power cleans… speed, power and violence!

219

Freakingly funny avatar, j_willy!

220

New workout day 4

Pull up: (assisted) BW less 125# x6x4x3
Incline Bench Press: 135x10, 155x8, 175x4, 175x3
2 phase shoulder press in the Smith machine: 65x12 standing, 65x12 on knees; 85x6(S), 85x6(K); 85x2(S), 85x2(K)
Skull crushers: 50x10, 70x8, 70x6
Treadmill: 10 mins

After a day of futility, listening to why I shouldn’t be in the forest products business, realizing my anti-rain ju-ju doesn’t work worth a shit, and visiting my wife’s father in the re-hab center I needed a good workout. 4:30 came early this morning. had to force my way in the gym but after I was there things went along nicely. Decided to walk on the treadmill because my cardio work has been woefully lacking of late. I suspect with this 4 day thing I can get a little cardio work in after each weight session. Oh and I am embarassingly weak on the pull ups…ugh!!