9/11/09 Nutrition
whey/cassein 1000 Cal/220g Pro/20g Carb
Fiber Choice 30 Cal/0g /8g Carb
Fish Oil 40 Cal/0g /0g
Pecans 260 Cal/3g Pro/5g Carb
pickles 15 Cal/0g /3g Carb
Total 1345 Cal/223g Pro/36g Carb
[quote]mathineer wrote:
9/11/09 PM
Warmup 1 Leg Leg Extension 20/10/10 30/8/9 40/6/6 (vastus medialis/rectus femoris)
10 min EDT PR Zone *
A1 Squat 100/5 120/5 140/5/5/5/5/5/5/5 (35)
A2 SLDL 100/5 120/5 140/5/5/5/5/5/5/5 (35)
10 min EDT PR Zone *
B1 Bench Press 100/5 120/5/5/5/5/5/5/5/5 (40)
B2 T-Bar Row 100/5 120/5/5/5/5/5/5/5/5 (40
10 min EDT PR Zone *
C1 Overhead Press 50/5 65/5/5/5/5/5/5/5/5 (40)
C2 1 Leg Calf Raise 40/5 55/5/5/5/5/5/5/5/5 (40)
*PR zones do not include warmup sets.
I decided I needed a break. I’ve tweaked my back the last couple of sessions. I’m on a very restrictive diet, at least for a short time. And, I’m about due anyway. So I decided to switch to the EDT format with light weights and shorter work periods. I’ll stick with this for a few sessions until I get my weight down below 180 (maybe 175), and I get off of the mostly liquid diet and start upping the calories.
At the rate I’m going, I’ll probably break 180 by the middle of next week or so. Once I hit that objective, I’ll figure out the next.[/quote]
I’m not sure how the EDT PR zones work with the restrictive diet but you know to be cautious of injury. And not to stay on such low intake for very long. I’m sure you’ll reach your goal but we all know that keeping it is the tough part. I worked for a year to get rid of 40 pounds while getting stronger and promptly gained back 30 over the last year (while getting stronger) but too much went to my belly.
[quote]soldog wrote:
I’m not sure how the EDT PR zones work with the restrictive diet but you know to be cautious of injury. And not to stay on such low intake for very long. I’m sure you’ll reach your goal but we all know that keeping it is the tough part. I worked for a year to get rid of 40 pounds while getting stronger and promptly gained back 30 over the last year (while getting stronger) but too much went to my belly.[/quote]
Thanks for the input, Soldog. The very restrictive diet won’t last very long. Then I’ll go to something a lot more reasonable. I may 3-5 days of very low Cals every few weeks to keep momentum going.
I too have lost lots of weight, only to put it back on. In fact, I’ve done that more times than I’d like to admit. In 2008 I got down as low as 144. Somewhere I lost my way. High stress and long hours at work didn’t help. That’s no excuse, but somehow I just lost focus.
EDT is probably a good fit for you…
hard but easier on the joints.
nice work
kmc
[quote]mathineer wrote:
soldog wrote:
I’m not sure how the EDT PR zones work with the restrictive diet but you know to be cautious of injury. And not to stay on such low intake for very long. I’m sure you’ll reach your goal but we all know that keeping it is the tough part. I worked for a year to get rid of 40 pounds while getting stronger and promptly gained back 30 over the last year (while getting stronger) but too much went to my belly.
Thanks for the input, Soldog. The very restrictive diet won’t last very long. Then I’ll go to something a lot more reasonable. I may 3-5 days of very low Cals every few weeks to keep momentum going.
I too have lost lots of weight, only to put it back on. In fact, I’ve done that more times than I’d like to admit. In 2008 I got down as low as 144. Somewhere I lost my way. High stress and long hours at work didn’t help. That’s no excuse, but somehow I just lost focus.[/quote]
Hope i didn’t come across as preaching - was meant to be supportive…
Article from Science Daily News regarding muscle loss in older folks like me:
9/12/09 (183.2 lbs)
AM: YTWL, foam etc. Calisthenics 3x(10 pushups, 30sec plank, 15 squats)
Treadmill 1mi at 6%, 3mph
PM: Stadium steps 24 flights
Nutrition 1630 Cal/199g Pro/65g Carb
6 scoops whey/cassein
3 Fiber Choice
4 fish oil
2 cheese sticks
Solid Meal: 6 oz steak, potato, stir fried veggies
9/13/09 (183.0 lbs)
AM:
Warmup 1 leg leg extension 20/10/10/10 30/8/8/8 40/6/6/6 (medial/rectus/lateral)
10 min PR Zone
A1 Overhead Press 50/5 70/5/5/5/5/5/5/5/5 (40)
A2 1 leg calf raise 45/5 60/5/5/5/5/5/5/5/5 (40)
B Lateral raise 2x25/12 2x30/8 2x35/6
10 min PR Zone
C1 Bench 105/5 125/5/5/5/5/5/5/5/5 (40)
C2 T-Bar 105/5 125/5/5/5/5/5/5/5/5 (40)
D1 incline db press (pos 2) 2x45/10/10/10
D2 one arm dumbbell row 70/6/6/6
Started squats and SLDLs, but tweaked my back again on the first SLDL - same place. I might try squats again later today, but probably not. I guess I’m going to have to figure something else out for a while to let this heal.
You might consider replacing SLDL with sumo DL’s or even hyperextensions, both of which will make your rear end stronger, but not hit the back with as much shearing force.
EDT is a great strategy for improving performance by all accounts. Your rest periods must be really short to fit 16 sets into 10 minutes!
[quote]mathineer wrote:
Article from Science Daily News regarding muscle loss in older folks like me:
[/quote]
Sarcopenia is really a multidimensional hormonal occurrence, some of which is mitigated by exercise itself and diet. But insulin alone is not responsible for stopping muscle wasting as I understand it. I believe one can gain a further advantage by taking a plant called maca root, which seems to encourage the production of testosterone in older men and which as we all know is strongly associated with anabolism.
I’m looking at that myself since I had to put on reading glasses for the first time last night to read a DVD cover. I don’t think maca root will fix that but other signs of ageing are starting to appear - or, rather, evidences of youth are disappearing…
[quote]mathineer wrote:
9/13/09 (183.0 lbs)
AM:
Warmup 1 leg leg extension 20/10/10/10 30/8/8/8 40/6/6/6 (medial/rectus/lateral)
10 min PR Zone
A1 Overhead Press 50/5 70/5/5/5/5/5/5/5/5 (40)
A2 1 leg calf raise 45/5 60/5/5/5/5/5/5/5/5 (40)
B Lateral raise 2x25/12 2x30/8 2x35/6
10 min PR Zone
C1 Bench 105/5 125/5/5/5/5/5/5/5/5 (40)
C2 T-Bar 105/5 125/5/5/5/5/5/5/5/5 (40)
D1 incline db press (pos 2) 2x45/10/10/10
D2 one arm dumbbell row 70/6/6/6
Started squats and SLDLs, but tweaked my back again on the first SLDL - same place. I might try squats again later today, but probably not. I guess I’m going to have to figure something else out for a while to let this heal.[/quote]
That’s a lot of volume, math. The number of reps you do is astounding.
9/13/09 Nutrition
10 scoops whey/cassein blend
4 Fiber Choice
4 Fish Oil
2 Cheese sticks
1 pickle
Total 1235 Cal/230g Pro/29g Carb
Average for week (5 days of diet starting on Wed)
1344/222/33
[quote]DaCharmingAlbino wrote:
You might consider replacing SLDL with sumo DL’s or even hyperextensions, both of which will make your rear end stronger, but not hit the back with as much shearing force.
EDT is a great strategy for improving performance by all accounts. Your rest periods must be really short to fit 16 sets into 10 minutes![/quote]
15 to 30 seconds.
[quote]LittleStrick wrote:
That’s a lot of volume, math. The number of reps you do is astounding.[/quote]
But only about 70% of what I was lifting for 5x5, and an even smaller percentage of my max.
It’s supposed to be a fairly easy week, but still burn some calories. Also hopefully stimulate the muscle enough to help maintain what little mass I have.
9/14/09 (182.4) 1245 Cal, 233g protein, 30g carbs
Got about 4 miles of walking in throughout the day.
Tried some light barbell complexes (just 50lbs) and the back complained on that. I might try an upper body only session tonight. If I have problems with that, I’ll just lay off of any lifting for a week or so, then gradually start back in. At least the diet is going well.
This morning
Day 7: 9/15/09 (181.6) [down 8.6 lbs from last Wed when I started this latest effort]
AM: calisthenics 3x(12 pushups, 10 ab rolls, 15 squats)
Calisthenics don’t seem to bother the back too much. Gotta do something!
Math, nice work.
just about 9 pounds!
must be the pickle.
kmc
9/15/09 (181.6 lbs)
Warmup Reverse Hyperextension 10/10/10
A 1 leg leg extension 20/10/10/10 30/10/10/10 40/8/8/8 50/5/5/5 med/lat/rect
10 min PR Zone
B1 Bench 105/5 125/5/5/5/5/5/5/5/5/5 (45)
B2 T-Bar 105/5 125/5/5/5/5/5/5/5/5/5 (45)
C1 incline db press (pos 2) 2x45/10/10/10
C2 one arm dumbbell row 60/8/8/8
10 min PR Zone
D1 Overhead Press 50/5 70/5/5/5/5/5/5/5/5/5/5 (50)
D2 1 leg calf raise 45/5 60/5/5/5/5/5/5/5/5/5/5 (50)
E1 Lateral raise 2x25/10 2x30/10 2x35/6
E2 Shrugs 2x50/10 2x55/10 2x60/8
I haven’t done reverse hypers for a while. I think it helps my lower back.
rev hyper/lower back = ytwl/shoulders (Hey, I’m a mathineer. What did you expect?)
K-Mac Never underestimate the power of the pickle (especially not zesty garlic pickles!).
Man - you and JoeGood just keep on ticking over like clockwork. I admire your consistency.
Rev hypers are indeed good for the lower back. Louie Simmons of Wesside Barbell rehabbed his broken back using the reverse hyper.
[quote]DaCharmingAlbino wrote:
Man - you and JoeGood just keep on ticking over like clockwork. I admire your consistency.
[/quote]
I don’t think I’m anywhere near JoeGood’s level. He’s doing 455# rack pulls. Plus he’d probably make the Over 35 Calendar - me, not so much. 
[quote]
Rev hypers are indeed good for the lower back. Louie Simmons of Wesside Barbell rehabbed his broken back using the reverse hyper.[/quote]
Yes, I recall reading about that. My setup is pretty ghetto. I put my 12" homade (that’s right, made by little hos in a hollow tree) step on my bench, then a couple of plates and a cushion. I bend over that wobbly contraption (no photos allowed), and grab onto the bench and commence reverse hypering. I’ve never figured a decent way to add weight. I’ve tried holding a dumbbell between my legs, but that’s about as much fun as wiping your ass with a porcupine. I’m not sure that’s a big deal anyway, at least as far as re/prehabbing the back. After all, I’ve found that baby weights on the YTWLs do a lot of good for the shoulders.
9/15/09 (181.6 lbs)
1320 Cal/ 241g Pro/ 41g Carb
9/16/09 (180.8 lbs)
1190 Cal/ 188 g Pro/ 34 g Carb
9/17/09 (180.0 lbs)
I’m almost out of whey and cassein. I thought I had more, but I was wrong. I’ve ordered more, but it isn’t here yet. So, I’ve been forced to go back on solid food. Damn! Fried up some turkey/ground beef/ground pork patties last night, and some stir fried veggies. Mmmmm! Since I made 180 this morning, it’s about time to start increasing intake a bit anyway. It wouldn’t break me heart to continue losing at around 3 lbs/wk for a couple more weeks, but then I should probably back it off to 2 or less. I’m looking at this as a long term thing - get lean, and stay there rather than gaining it all back again. I’ve bounced that ball too many times! If I stall out, I’ll use a few days of the liquid diet to re-start progress. It is amazing how much you start craving healthy food after just a few days of chocolate shakes! Sounds great. Now all I have to do is just do it.