Mathineer's Log

Training Over 35 Lifter
301

9/17/09 (180.0 lbs)

Warmup: YTWL, Rev Hypers

A 1 leg leg extension 30/10/10/10 40/10/10/10 50/8/8/8 (med/lat/rect)

B1 Overhead Press 55/5 [80/5/5/5/5/5/5/5/5 (40)]
B2 1 leg calf raise 50/5 [70/5/5/5/5/5/5/5/5 (40)] 10 min

C1 Lateral Raise 2x30/10 2x35/8/8/
C2 Shrugs 2x60/10/10/10

D1 Bench 115/5 [135/5/5/5/5/5/5/5/5 (40)]
D1 T-Bar 115/5 [135/5/5/5/5/5/5/5/5 (40)] l0 min

E1 Incline DB Press (pos 1) 2x50/8/10/10
E2 Chest supported rows (pos 2) 2x60/6/8/8

Back is feeling better, but not quite ready for prime time yet.

Whey and cassein shipment was waiting for me when I got home. I’m still back on clean food for a while, with the whey just for para-workout supplement. I’m mixing with skim milk lately. Give a few carbs and a little extra protein (and don’t forget the antibiotics, growth hormone, pesticides, …).

302

I got dizzy counting reps… nice work math.

303

9/18/09 (180.6 lbs)

1655 Cal/ 175 Protein/ 31 Carbs

Warmup: YTWL, Reverse Hypers 10/10/10

A Deadlift 45/5 95/5 135/5 155/5 (155 agravated the lower back problem)

B Squat 45/5 95/5 (ouch)

C Goblet Squat 30/5 40/5 50/5

D 1 leg leg extensions 40/10/10/10 50/8/8/8 60/4/4/4 (med/lat/rect)

I just wanted to try some lower body stuff. Too soon. I guess deads and squats are going to have to be out for a while - probably 2 weeks or so. Time to focus on upper body, I guess! For lower body I’l do some goblets, and lunges, and step ups.

Interestingly, my arthritic knee is feeling a lot better. Could be because I’m not squatting. Could be the new routine of leg extensions I’ve been doing. Could be the new brand of glucosamine/chondroitin I’m using. Whatever it is, I want me some more of that.

304

Good news on the knee mathineer! Keep on truckin’

305

9/19/09 (179.8 lbs) Broke the 180 barrier!

AM foam, ytwl, 3x(12 pushups, 10 ab rolls, 15 squats, 10 rev hypers)

Later AM:
A1 Bench 95/12 120/10 140/8 160/6 180/5 190/3
A2 T-Bar 100/12 125/10 145/8 160/6 180/5 190/3

B1 Incline DB Press (pos 1) 2x55/12/12/12
B2 One arm DB Row 70/8/9/9

C1 Chins 0/3/3/3
C2 Flat Flye 2x60/5/5/5

D1 Overhead Press 50/12 70/10 90/8/6 100/4
D2 1 leg calf raise 50/12 70/10 90/8 100/6

E1 Lateral Raises 2x35/8/8/8
E2 DB Shrugs 2x70/8/8/8

Back is feeling ok today. Knee pretty good.

Gonna try some strongman/gpp/whatever later this after noon - farmer carries, sandbag, med ball, etc. At least that’s what I say now…

306

[quote]soldog wrote:
Good news on the knee mathineer! Keep on truckin’[/quote]

Thanks Dog!

307

I need to get back on the sandbag. A frickin 50 lbs. sandbag will flat wear you out, and the 100 lbs. one will put you under if you hit the right curcuit. Let us know how it goes.

308

9/19/09 (179.8 lbs)
1860 Cal/ 186g Pro/ 31g Carb

9/20/09 (178.4 lbs)
2350 Cal/ 176g Pro/ 117g Carb

Foam, YTWL, Reverse Hypers

AM:
A 1 leg leg extension 40/10/10/10 50/8/8/8 60/5/5/5

B Step ups 2x20/10 2x30/8 2x40/6

C Frog stance squats 30/10/10/10

D Dumbbell close stance squats 2x40/10/10/10

E Sissy Squats 0/10/10/10

F 1 leg leg curls 20/10 30/8/8/8

PM:
Farmer carries, sandbag carries, medicine ball throws. Did three rounds. For the Farmer caries, I used water cubes with about 4 gal. Sandbag was 50 lbs, and the med ball 12 lbs.

Right before I started this diet, I did a caliper measurement (3 point), and then again last Sunday and today.

9/8/09: 188.4 lbs, lean weight = 143.6 lbs, fat = 44.8 lbs

9/13/09: 183.0 lbs, down 5.4 lbs, lean weight = 137.2 lbs, fat = 45.8 lbs

9/20/09: 178.4 lbs, down 4.6 lbs, lean weight = 135.1 lbs, fat = 43.3 lbs

I think the first measurement was way off. The last two are a lot more consistent. If the data is to be believed, I’m losing a significant amount of muscle mass. Still, less than half of the weight lost was muscle, while when I was gaining, I was gaining at least 3 times as much fat as muscle. Regardless, I’m feeling better - a lot better.

309

9/21/09 (179.8 lbs)

Cal 1810/ Protein 224g/ Carb 72g

Weight Session
A1 Overhead Press 45/12 70/5 90/5 100/5 110/3
A2 1 leg calf raise 50/10 70/5 90/5 100/5 110/4

B Seated Overhead Press (from hairline) 70/5 90/5 105/5 115/5

C1 Lateral Raises 2x35/5 2x40/5/5
C2 Shrugs 2x70/5 2x81/5/5

D1 Bench 120/5 140/5 160/5 180/5
D2 T-Bar 125/5 140/5 160/5 180/5

E1 Incline DB Press (pos 1) 2x60/8/8/8
E2 One arm DB row 2x75/8/6/6

F1 Chins 0/3/3/3
F2 iso bench 95/5/5/5 (isometric press against pin about 4-5" off of chest

310

still churining out serious volume
nice work.

311

9/22/09 (179.8 lbs)

1650 Cal/ 187g Protein/ 96g Carbs

A 1 leg leg extension 40/5/5/5 50/5/5/5 60/5/5/5 (med/lat/rect)

B Frog Squats 30/5 55/5 70/5 90/5 110/5

C Close Squats 110/5/5/5

D Sissy Squats 30/5/5/5

E Leg Curls 20/5 30/5 35/5

Thanks, K-mac!

312

The knee still feeling good? That’s a lot o reps. Looks like you’ve really got your routine dialed in.

313

[quote]hel320 wrote:
The knee still feeling good? That’s a lot o reps. Looks like you’ve really got your routine dialed in.[/quote]

Not too bad, Hel. I think I need to travel the “middle way” on that. Too much intensity, and it hurts (feels like I’m doing unkind things to the innards of my knee), and too little exercise and it get’s weak and hurts anyway. Gotta keep the muscles strong without overdoing it.

314

9/23/09 (179.0 lbs)

1630 Cal/ 241g Protein/ 67g Carbs

YTWL, Rev hypers 12/12/12

A1 Bench 120/5 140/5 160/5 180/5 185/4 190/3
A2 T-Bar 120/5 140/5 160/5 180/5 185/4 190/3

B1 close grip bench from pins 100/5/5/5
B2 underhand grip t-bar 150/5/5/5

C1 Incline DB press 2x62.5/8/8/8
C2 one arm db row 75/8/8/8

D1 overhead press 50/5 70/5 90/5 100/5/5/5
D2 1 leg calf raise 50/5 70/5 90/5 100/5/5/5

E Chins 0/5/5/5/5 (20) 30sec rest

F Pushups 0/20/20/20/15/15/10 (100) 30-45sec rest

E & F were the beginning of the “Eco Challenge”. I’m going to try to get to the point where I can do 20 chins and 100 pushups with no breaks.

315

I’m impressed with the diet discipline. That’s a lot of work with not much fuel. On a side note, the wife has me watching biggest loser. If the show is to be believed, last night they told one of the contestants to hit 1200 Kcals a day. In another segment, their goals was to burn 8000 Kcals in a day! They even had one of them pushing a prowler. I’m callin BS, but if that’s true, wow.

316

Great job with the weight loss and training. Hows your mood been with the diet?? I was cranky when I first started low carb at the end of August but have mellowed out.

317

[quote]jjackkrash wrote:

I’m impressed with the diet discipline. That’s a lot of work with not much fuel. On a side note, the wife has me watching biggest loser. If the show is to be believed, last night they told one of the contestants to hit 1200 Kcals a day. In another segment, their goals was to burn 8000 Kcals in a day! They even had one of them pushing a prowler. I’m callin BS, but if that’s true, wow. [/quote]

It’s like a switch for me. I’ve been trying for months to get my diet mojo werkin. I’ve started at least a half-dozen times this year, and maybe closer to a baker’s dozen. Now I’ve finally got my shit together, at least for a while.

For my kick start, I was down around 1300 Cal/day. I had trouble pushing it on the workouts at that level. Now I’m up around 1600-1800 most days, and a bit more on the weekends. I’m also getting 50-100g of carbs per day. I do have more energy for the lifing sessions, but I haven’t been very good about getting up in the morning to get in an AM session like I’d planned.

318

[quote]ecogenx wrote:
Great job with the weight loss and training. Hows your mood been with the diet?? I was cranky when I first started low carb at the end of August but have mellowed out.[/quote]

I’m always cranky, Eco!

Actually, the low carb doesn’t bother me too much. I know some people get bitchy or foggy on it, but I feel so much better when I finally start getting control of my diet, and drop some weight that it more than makes up for it.

Man, I sure feel better. My clothes fit better. Laying off the beer is a good thing too. Talk about foggy! My minds sharper now (kind of like trying to hone an edge on a stick of butter, but after the butter’s been in the fridge rather than sitting in the sun).

319

Looking good math.

Your diet looks a lot like mine though I think a take in a bit more cals than you do. I’m taking in around 2200-2300 on training days and 1700-1800 on non-training days.

Hows your recovery? Mine seems to be lagging due to the lower cals.

320

[quote]JoeGood wrote:
Looking good math.

Your diet looks a lot like mine though I think a take in a bit more cals than you do. I’m taking in around 2200-2300 on training days and 1700-1800 on non-training days.

Hows your recovery? Mine seems to be lagging due to the lower cals.[/quote]

It’s kind of hard to say. I’ve changed so much stuff over the last couple of months. In August, I took almost 2 weeks off of lifting for Colorado trips. Then I was doing higher volume, lighter weight workouts for a while. Now I’m back to heavier stuff, but I’m adding in some extra exercises per body part in addition to the basic “money” exercises. Also, I haven’t been squatting or deadlifting to try to let the lower back heal up. I usually feel mildly sore in the muscles I worked the day before, but then I’m hitting them pretty hard.

I guess to add it all up, the positives significantly outweigh the negatives.

BTW, my maintenance level will probably end up around where you are now with an average intake around 2000 Cal/day.