Ok. I’m in. You guys seem like a good group. Everyone seems pretty reasonable and intelligent (or at least funny). I will try posting a log here for scrutiny in hopes of getting better from it. I’m kind of new to the forum stuff.
My background… I did some Olympic lifting about 20 years ago and got to coach it a little at a HS. I tried bodybuilding but with my genetics (my official reason) and laziness (the real reason) it didn’t go great.
I didn’t do much for a lot of years. Played in the gym sometimes but not regularly until about 2 years ago I started getting consistent again. I did some crossfit type stuff for a while but I only really enjoyed the lifting part of it so I am back and hope to build some size and real strength finally.
I am 42, 5’ 8", 165lb about 10% bodyfat. I am coming from a paleo type eating and am adding more carbs back into my diet (slowly so I don’t poop myself too often). I’m hoping I can gain some mass without gaining too much fat.
Thanks for all the welcomes. I have been following most of you guys for a little while now. I already suspected Edgy and Print may be a little out there. Ha.
I am mostly bringing whole grains in as carbs for now. I wish I liked sweet potatoes better. I am still trying to stay away from the high GI carbs. I do use the simpler carbs around my heavy workouts though.
My goals right now are 225g Pro/200carb/50-100Fat on moderate to heavy days and 225pro/100carb/100fat on low carb days. I base the carbs on the workout that day. It’s a simple type of carb cycling I guess.
14 Mar 12
Pulls/Chins 12,12,12,12,10xBW (alternate pronated/supinated grip)
Hang Cleans 6x155, 6x155
Squat Clean 1x175, 1x185, 1x195, 1x205
Hang Clean 8x135, 8x135
Lat Pulldown 3x8x160
Low Row 3x8x180
16 Mar 12
Lower Back work and warm up
Front Squat 3x6x205
Back Squats 3x8x225
Single Leg Squat 6xBW, 8xBW, 8xBW
Box Jumps 3x15x BW
Calf raises on leg press machine.
Stir the Pot 3sets of 8right 8Left I read about this in that article about Dr. McGill. Harder than expected. (Or maybe I am just a little uncoordinated)
Hanging Leg Raises 3sets
Thanks for the paw bulldog. I have read about ddot too. He is all over this forum. He well may be the bestest. There are quite a few impressive people in here. Especially for a bunch of old guys. Ha.
It was good to read that article on single leg exercises today (I’m in a crazy time zone so it was today for me). Thats almost exactly how I do my single leg squats and I still do them as a result of using them to recover from multiple patellar subluxions (I still have excessive j-sign so it is a recurring problem if I’m not careful).
warm up
Rotator cuff exercise (I don’t know if it has another name)
Light OHP
Standing OHP 6x135, 8x135, 8x135, 8x135
Dumbell High Pulls 10x40, 10x45, 10x45, 8x50
Arn Press 8x50, 6x50 (quit early because felt strain in old RC injury)
DB shrug 12x70, 12x80, 12x80, 12x80
Rear Delt Raise 3 sets light.
skipped out on abs.
Thanks for the welcome colin.
Alexus, thanks but I don’t do much oly lifting anymore. I still do cleans for overall power ad to work my back and the occasional snatch but nothing serious. That stuff will slam your joints after a while. I still like seeing it and talking about it though.
James, thanks & semper fi.
Yonkey, thanks. I have read your log closely. I think my structure is close to yours and am hoping to guide off of you to build some size. I don’t think I can get as close to 200 as you and I will probably go slower and try to gain a little leaner but along the same lines as you are. You are doing well. Very impressive. No contests in my future though.
Warm Up
Flat Bench 8x185, 5x5x205
Inc DB Press 8x75, 3x6x80, 8x80
DB Pullover 12x60, 11x60, 10x60
Inc DB Fly 3x8x35
Pulls/Chins 12xBW, 12xBW, 12xBW, 10xBW, 8xBW (altnt pro/sup grip)
All felt solid probably ready to bump up some weight. I’m being a little weight timid because of a rotator cuff injury a while back. Shoulder felt good today though. We will see how it feels tomorrow.
Pullups felt so good on the first 3 sets I thought I would get all 5 at 12 reps but I crashed on the 8th rep of the 4th set and struggled with the 5th set.
About 3 weeks ago. I was doing some heavy (for me) decline bench. I had done 7 low rep heavy sets of flat bench already (I was trying to increase my overall volume with a lot of low rep heavier sets). On about the 5th set I felt a strange twinge in my shoulder. I may have been rolling my shoulders forward as I got tired. I backed off but finished the workout with light weight.
I couldn’t ice it but I put heat on it that night and the next. It felt ok but after a few days it started hurting when I moved it certain directions (front and rear humerus rotation) making me think it was the rotator cuff that was complaining.
There was never any major pain but I didn’t want it to get worse. I backed off the weight for a week then took a week off of working it at all and have just started back lightly. My whole shoulder is a little stiff today but not too bad.
