Assisted Chins: bw-125x8
Machine Lat Raises 3x90x10
Lat pull down:150x10, 150x9, 150x8
Dbell Military press: 2x45x10, 45x8
Mil partials in the Smith: 90x12, 2x125x10
Seated Row: 3x125x10
Treadmill: 20 minutes
Damn, had a tough one this morning. Ran out of gas during the pull downs, but fought thru it for the rest of the morning. I finished up ok, and walked out of the gym feeling decent about everything.
I guess I should have lowered the weights on the pull downs. I have noted it in my log and may adjust them downward next session. Still, I’m kind of sore from yesterday and today. So I gauge that as a couple of pretty good workouts.
Hi Guys,
I’m glad I found this place. I’m 45 and living near San Jose, Costa Rica. I’ve been hitting the gym since Feb. and have lost about 16 pounds. Lifting 4 days a week. I gave up the cardio 3 months ago until I build up some muscle. Anyway, I just wanted to comment on the milk/whey shake that you were drinking pre-workout. I was doing the same thing and had stalled in the fat-loss department. I replaced the skim milk with whole milk after doing some research and started dropping the fat again. Milk fat provides all kinds of goodies, among them cancer protection and about 250mg of CLA per glass. The CLA is probably responsible for restarting my fat loss. I am drinking a half-gallon a day right now, and my lifts have started going up again too. So my point is that LOW-FAT dairy is bad for you. Always get the stuff with all the fat in it. My memory is kind of shaky about my childhood, but I don’t think there was any skim milk, no fat milk available back then. And guess what? People weren’t as fat.
Anyway, didn’t mean to go on and on about it, but it was a pretty big discovery for me.
I’m glad I found this place. I’m 45 and living near San Jose, Costa Rica. I’ve been hitting the gym since Feb. and have lost about 16 pounds. Lifting 4 days a week. I gave up the cardio 3 months ago until I build up some muscle.
Anyway, I just wanted to comment on the milk/whey shake that you were drinking pre-workout. I was doing the same thing and had stalled in the fat-loss department. I replaced the skim milk with whole milk after doing some research and started dropping the fat again.
Milk fat provides all kinds of goodies, among them cancer protection and about 250mg of CLA per glass. The CLA is probably responsible for restarting my fat loss. I am drinking a half-gallon a day right now, and my lifts have started going up again too.
So my point is that LOW-FAT dairy is bad for you. Always get the stuff with all the fat in it. My memory is kind of shaky about my childhood, but I don’t think there was any skim milk, no fat milk available back then. And guess what?
People weren’t as fat.
Anyway, didn’t mean to go on and on about it, but it was a pretty big discovery for me.[/quote]
Good point. I’ve dropped sugar out of my diet and added in some milk fat and have been losing weight.
Non-fat dairy is associated, of all things, with increased rates of prostate and other cancers.
I’m 52. When I was a kid there was a lot of non-fat milk. They called it powdered milk, I drank a lot of it.
Yeah, I dropped all the white foods:
bread, potatoes, rice (well I add a very small amount to my beans to make a complete protein)very little pasta. But I do my own version of the Cheat to Lose diet. I eat a whole medium pizza on Friday nights to reset my leptin levels. I think about that pizza all week long, but I don’t really have carb cravings anymore.
About a month after I went low-carb in April, the cravings began going away. My energy levels went up and I don’t feel bone-weary at the end of the day anymore. I eat as many eggs, cheese, whole fat yogurt, cashews, peanuts, sunflower seeds, avocados (very cheap down here) as I want and keep losing weight.
[quote]Happy Gringo wrote:
Yeah, I dropped all the white foods:
bread, potatoes, rice (well I add a very small amount to my beans to make a complete protein)very little pasta. But I do my own version of the Cheat to Lose diet. I eat a whole medium pizza on Friday nights to reset my leptin levels. I think about that pizza all week long, but I don’t really have carb cravings anymore.
About a month after I went low-carb in April, the cravings began going away. My energy levels went up and I don’t feel bone-weary at the end of the day anymore. I eat as many eggs, cheese, whole fat yogurt, cashews, peanuts, sunflower seeds, avocados (very cheap down here) as I want and keep losing weight.[/quote]
On the MWA part of the site (before they split it off), they had a test you could take to see if that sort of diet was for you.
The key thing is that if you don’t end up tired, it is what you need.
When I drop out the sugar/white flour from my diet, suddenly I don’t get sleepy at 3:00 p.m. and I feel better. Looks like it works for you too.
I eat a lot of yogurt, but it works for me. I’ve learned to like it without sugar. Now, if only avocados were cheap up here
[quote]mday wrote:
Willy, I think your overall plan looks very solid, compound lifts, good accessory work, recovery periods, good nutrition…
Just make sure to include some shoulder mobility stuff to prevent any future problems. The joint most likely to cause problems when benching heavy is the shoulder. There are a lot of good articles on the site about shoulder exercises to do before and after training.[/quote]
Mday makes a good point.If you are considering a bench shirt now is the time to get one.You can train with heavier weight and support your shoulders.There are all kinds of shirts and some are for wide grip and others for a close grip.They offer a variety of tightness to suit your level and you can get a training shirt.Check out Inzer and Titan.
Cardio days suck. I’ll never change my mindset, they suck. So I will continue to bitch and continue to do it.
I had to put some new tires on my truck. Damn it rides quiet. There is no whoop whoop whoop from the bad tire. So I actually thought on the ride to the mill today.
I realized North Carolina is an urban state. We are no longer rural dominated. They could attach us to Florida or New Jersey and one wouldn’t see much difference. It kind of sucks when you realize that. Having been raised in a rural area you get used to the sensibilities of that setting. Those sensibilities are fast disappearing, over shadowed by the urbanites. Making your living as a waterman, or a farmer, or God forbid a logger or a lumberman isn’t accepted anymore. All we do is rape the environment for a profit. While our farms and working forests disappear for urban development…
OK, OK, I’ll get off my soap box and tomorrow its more weights! Thank goodness, I’ll be too tired to think!
[quote]j_willy3 wrote:
After a 20 + year hiatus I have returned to the gym, fatter, balder, and damn near 50.
[/quote]
Hi,
I happened upon your thread today. I read thru a few pages, admittedly, not all of it. However, if you say “fatter, balder, and damn near 50” one more time I am going to fly down there and kick the crap outta you. Stop the defeatist attitude. You are doing great and should be happy about that. In fact, you should be thankful you have come this far. Keep going. Take no prisoners.
As far as work is concerned, pretend your customers are a new PR in the squat. Don’t let them beat you. Work is just a means to an end. Don’t worry about it.
Since I did not read all of your posts, this may already have been mentioned, but the Velocity Diet is something you should seriously consider. Now that you have ben working out, eating right and losing some weight, it’s stime to step it up. I assume that since you are a T-Nation member, you have seen the dedicated forum on the diet. I am almost done with my second time thru and I gotta tell you, Shugs should get a god damn humanitarium award for coming up with this. It’s the most common sense, no brain thing I’ve ever seen. It has everything you need: carb manipulation, calorie manipulation, high protein, healthy fats, fiber, god amount of calories, etc.
GO GO GO GO !!! Rage against the dying of the light (and other feel good sayings)
Tango out!
My ‘condition’ has my workout all screwed up. I’m just afraid to squat, dead lift, power clean, or power snatch. While things have calmed down back there, I still ain’t right. I guess I’m going to make an appointment with a Doc. I don’t want to hear what he says or think about what he does, but I’ll have to face facts.
So I worked the triceps a little today. No spotter so I didn’t push real hard. Tomorrow I’ll probably do some dumbbell stuff on the chest maybe some shrugs.
Man I was whipped yesterday after work, not physically but mentally!! Keep in mind I AM mentally challenged… We put some new products in the cutting plan here yesterday. In trying economic times you take any and all orders. The problem is you don’t go on the mill floor and say “Cut this like that”. We have all this fancy ass technology that uses space age technology, for you former military guys and engineering types, we use laser based range finder technology, fancy ass servo hydraulics, complicated machine logic. We don’t fix shit here with big ass wrenches, hammers, and welding leads anymore, its a lap top computer and a volt meter with a screwdriver.
Long and short is I had to set up the new products in the machine logic. and the more we made the more dropped in the ‘reject pile’ for 3 hours I worked, simulated, tested checked parameters, simulated again and the reject pile grew. THEN I have one of those epiphany moments. I had parameters in a wrong spot for the wrong item and a box checked off that needed to be checked on…DAMMIT…One “cut and paste” and 4 “no’s” clicked to “yes” later and all the rejects were good…
[quote]j_willy3 wrote:
Man I was whipped yesterday after work, not physically but THEN I have one of those epiphany moments. I had parameters in a wrong spot for the wrong item and a box checked off that needed to be checked on…DAMMIT…One “cut and paste” and 4 “no’s” clicked to “yes” later and all the rejects were good…
I hate it when I discover I’m a dumb ass!![/quote]
J - it doesn’t matter who you are or how much experience and education you have. Those moments happen to everybody, admit it or not…
There must be many of us walking around secretly hating ourselves then. I have more than my share of dumb-assery. In fact - I think I have soldog’s and mdays dumb-ass days as well.
First of all I’d like a little credit for not making any jokes about you “condition”. Must be a real pain in the ass. Sorry. As I got up in rank in the military I had to do more and more managing and paperwork. That sapped my energy more than anything. After a day of hard physical work I can usually take a shower and be ready to go again. After sitting at a desk all day wrestling with problems it just leaves you in a fog.
And I bemoan the transition of Alabama to an urban state, too. Every where I look they’re building a new subdivision. Wander how things are in Idaho? Keep getting in what workouts you can, it’s what keeps us sane.
I just dropped in
to see what condition
your condition was in.
Yeah. Yeah. Oh yeah …
what condition your condition is in.
[quote]j_willy3 wrote:
I realized North Carolina is an urban state. We are no longer rural dominated. They could attach us to Florida or New Jersey and one wouldn’t see much difference. It kind of sucks when you realize that. Having been raised in a rural area you get used to the sensibilities of that setting. Those sensibilities are fast disappearing, over shadowed by the urbanites. Making your living as a waterman, or a farmer, or God forbid a logger or a lumberman isn’t accepted anymore. All we do is rape the environment for a profit. While our farms and working forests disappear for urban development…
[/quote]
I’m right there with you, Willy! In fact, don’t get me started … it makes me sick. We get people who move to the “country” because they want their kids to have a rural “experience” (from comfort of their living room?) then file a lawsuit because the smell of horse manure offends them.
Decline Dumbbell presses: 3x55x12
Dumb bell Rows: 3x65x12
Treadmill: 15 mins
Mixed bag today. Woke up and stepped on the scales and I weighed 238. I think I was 35 when I weighed that last. Went to the gym, couldn’t get motivated. I had to lay some guys off today, I think that was weighing on my mind.
Cappy, My condition is such that it doesn’t hurt, but I’m calling the Doc. My wife says an asshole doc is just what I need since I’m such an asshole!! ha-ha Oh and I remember when Kenny Rogers and The First Edition released that song.
Hey hel, your right, as my role has become more administrative my job enjoyment has suffered. I realize I am an “activity junkie” as the leader of an organization, that can be a bad thing. So my lifting has become the substitute for my lack of work “activity” I participate in.
Yes I’m spouting more mumbo jumbo…Damn I need more coffee!!
